Encyclopedia of Body Building and Fitness

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.

Imagine walking alone at night and really feeling safe because you are physically strong.

Imagine having a greatly increased sex drive.

Well I can go on about the benefits of fitness and will do so later in this book.

You'll learn many things that you'll be able to implement immediately to start experiencing success. Really, it can be that simple to be healthy. Let's make fitness fun, then.

You could take all of my money, all of my friends, everything but so long as I am still fit and strong and healthy - That's what gives me the POWER to SUCCEED.

Fitness is a term that is used to help define the ability to stay in the best physical shape. You may ask, then, "What am I staying in shape for?" To each person, this will be something different. For most, it is a matter of staying healthy as long as possible. Others may need a certain level of fitness for their employment. Others may be recovering from an illness or injury.

Your body is designed to work as a machine.

When each part of the machine is cared for, the entire machine works the best that it can. When the machine is neglected either in part or in the whole, then the machine won't run well and eventually won't run at all. If a car, for example, is well maintained for many years, it will last many years longer. If it isn't taken care of, for example you don't change the oil in it, you cut several years off the life of the car. That's costly to you, but when you look at this as your body, you are shaving away days, weeks, and even years off of your life when you don't take care of your machine (your body.) Fitness is about SURVIVAL.

Fitness is an essential part of life.

Sorry if I sound overly patronising, but remember that fitness is something that you can get into the habit of doing which makes it easy. Fitness is not something that you have to struggle with, trust me on this from a guy that used to smoke two packs of cigarrettes per day. When you were three you were probably taught to brush your teeth. You learned to put your clothes on. When you were learning how to do them, you likely hated it. But, once you learned how to do it, it became something that you didn't think twice about. Do you worry about brushing your teeth today? No, because it's a habit. That's what we want you to think of when you think of fitness.

Overcome the initial procrastination.

It's just something that you do. Granted, the first weeks of learning to be fit and staying healthy will be the hardest. You'll dread it. You'll find excuses about not doing it. You'll claim that getting fit is just too hard. You just can't give up what you love. That's not true. In fact, if you have the will power to save your life by sacrificing for just a few weeks, you'll see that fitness can be easily mastered by you. The same applies to experienced athletes that must alter or increase the training in a specific area - such as a weight lifter adding cardio to beat belly fat. IT WONT BE EASY AT FIRST. You will be sore and tired.

Our first goal is to determine where you stand right now. Don't worry, this is painless, but it may hurt your ego a bit to do it. Nevertheless, it's an important first step.

Where Are You Now and What are Your Fitness Goals ?

Take a look at yourself right now. What do you see? If you are unhappy about any part of your body or training, chances are good that area of your body is bothering you because it's an unhealthy area. For me it's a bit of belly fat.

Here are some questions for you beginners to ask to determine where you stand right now. Experinced athletes should also do a realistic self review - this is part of the goal setting process.

• 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 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. Its important to do this to more firmy establish and prioritise your fitness goals.

You need to begin by understanding that change needs to happen. There are several tools that you need to use to determine your health level currently. 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.

• Your Blood Pressure: The pressure in which your heart pumps blood throughout your body. You need this number to be there, but it needs to be in a certain range to be healthy. For adults, this is generally 120 to 139/80 to 89. Ask your doctor where your blood pressure is.

• Body Mass Index: Your BMI is a measure of the percentage of fat on your body. The higher this number is, the more prone to health risks you are.

• Ideal Weight: In comparison to your height and body structure, your ideal weight is the weight that you should be, ideally.

These three things are critical elements for you to take into consideration when considering where you stand right now. 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. Your waist is important because it is the indication on your body of your potential health risk. Those that have a larger midsection are most prone to health risks.

This is an important piece of information because of how vital it is to your health. Those that have a large midsection are the most prone to heart problems. The fat that is here will push into your body, causing difficulty for each organ there. Your kidneys, your lungs and even your heart are suppressed. In effect, the fat here is likely to be what kills you, if you are overweight.

Beginners - What To Start With

To get started with fitness, start by getting through these basic first steps.

1. Meet with your doctor to talk about your overall health. Ask him for measurements of your blood pressure, your heart rate as well as any other important factors he may be interested in you improving. Determine that you are healthy enough physically to begin improving through diet and exercise.

2. Get your weight. Do this at home on a well programmed scale, not at your doctor's office. Do it first thing in the morning after you've gone to the bathroom but before you have eaten. Do it the same time and same way every time you weigh yourself.

3. Calculate your BMI. You need this to see just how unhealthy you are currently. It's going to come down and that will be quite rewarding!

4. Measure your waist. Stand up straight. Pull up your shirt, suck in your gut and measure at your belly button all the way around using a tape measure. This will be your indication of your weight loss and health improvement.

5. Set your goals. Determine what's important for you to maintain, to improve on, and to work on first. Write them down and post them in several locations in your home.

Now that you have this done, you can begin to improve your health.

People with some experience under the belt will need to examine their flexibility, Cardio Vascular fitness level, strength etc. We will get into all of this indepth later in the book but for now the emphaisis is on the basics.

With fitness everyday is a new beginning so you can always review your progress and set new goals.

Although many people start looking into fitness because they want to lose weight, fitness is not just about weight loss. By understanding where you stand on these factors above, you can work to improve your overall wellness and increase your lifespan as well as the quality of life that you are currently living.

I got into it because I was a drug addict, I was very ill and thin. For me the impression made in the initial months was very strong because I made much progress in this time. For others it will be less dramatic.

If you don't think that you need to lose weight, that's great! You are one step closer to being healthy. But, that's not to say that you don't have health problems beyond that level. Many people are still at risk for high blood pressure, inflamation syndrome, high cholesterol as well as other concerns even though they aren't technically overweight. Therefore, you need to take into consideration the fact that overall health is in fact important to improve. Throughout this book, I'll point you in the direction of improving your overall health. For many that will mean losing weight, or giving up some addiction or bad habits. For others, that will mean improving other qualities of your life. There's much to learn and improve on for most of us.

What You Will Learn

So, what will you learn through this book?

• Improving your body fitness

• Improving your diet fitness

• Improving your mind fitness

• Improving your lifestyle fitness

Each of these aspects is very important. While your body must be maintained as much as possible for health, it doesn't do much good if you don't eat the right foods. Losing weight, for example, isn't enough if you aren't eating the right foods even if you are losing weight.

With your mind fitness, we mean making sure you are emotionally and mentally fit. That means insuring that your overall life is healthy in regards to the life that you lead. Emotional stability is critical to overall health. With lifestyle fitness, the goal is to improve your stress level. 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.

Throughout each of these aspects, we'll teach you how to improve your life through easy, and even fun, ways. Because each plays a role in your overall health, we'll tackle what the healthy standard is, help you to understand where you are and then help you to get to the goals that you have. Since your body is likely to be your largest factor impacting your life, we will start there. Remember, each aspect is just as important as the next, though.

General Health:

First things first. Many of you will be fighting with some bad habits. Namely alcohol, smoking or drug use. I know your situation. The best substitute for a bad habit is a good one so fitness training is a wonderful cure, but the willpower and ability to endure drug or alcohol withdrawl will have to come from your heart.

Those with eating disorders can also benefit from physical conditioning, especially of course if you are too fat. If you are underweight like i used to be well a change of diet combined with good exercise and lifestyle can pack on healthy pounds in no time. I went from a diseased 6 stone drinker and smoker to a 12 stone athlete in 2 or 3 months when i was sixteen. But giving up serious vices is not easy and you are well advised to get professional medical advice.

GET ENOUGH SLEEP !!! Sleep - some say they only need 4-6 hrs. I say hogwash and current medical research says the same. Most of us need 7-9 hrs sleep everyday. Sure you can function on less or more, but 7-9 hrs is optimal. I normally need 9 if I'm training and eating heavily. When i was in the army they were very keen on sleep deprivation. They used to tell us alot of bull that 6 hrs is sufficient. Its simply not true. The longest i went without sleep in the army was 5 days and 4 nights .

So, give up the vices like drink and smoking, get 7-9 hrs sleep every night. Change your diet - if its unhealthy. I cover diet in another section because its very important.

Stress and recuperation are also critically important and are covered in another section of their own. I recommend you go to a good doctor and just get a general check up.

This is so you can see the improvements in coming weeks and months. Not only will you feel great but you will have medical proof. In fact if you are looking at changing your body composition I dare you to do before and after shots.

Body Fitness And Its Effect On Your Life

Remember how we referred to your body as a machine? Well, the time has come to improve the way that machine is working. This means physically. Your body is a well designed machine, actually. Each part of your body functions well because of the support that other parts play. Your heart pumps oxygen rich blood to each cell in your body, delivering fuel to it so that it can perform its duty. Your lungs supply your heart with the necessary oxygen. Your brain keeps everything working, even those things that you don't think about doing like your heart beating and your lungs breathing.

Go to the library and read as much as you can on health and physiology. Your job is to give your body what it needs to continue to perform correctly. You cant do that without the information in your head and I cant teach you everything in just one book.

While your diet is something for the a later section, we need to address your body's ability to do what it needs to through being physically capable.

What some people don't realize is why their body has developed as it has. Well back in the time of the cave man, the body had to do what it needed to so that you could stay alive. It would store food in fat so that when there wasn't enough food available, these fat reserves could be used. Your muscles are necessary for functioning but they have been built to be used, not to sit idle. Your body is used to providing your muscles with the fuel that they need to work hard. If you don't work hard, your body can't maintain a healthy muscle mass.

What's Healthy?

As we mentioned early, to know what level of fitness your body is in, you need to take into consideration the vast number of measurements that we've already taken. Your weight, your blood pressure and your body mass index are good indications of your overall health. Yet, it goes further than this, too. You should understand how well your body is working, too. Do you have any physical limitations? If you physically can't lift things for fear of hurting your back, this could be a potential problem that needs to be considered.

If you have problems with your legs, your neck, your arms or anything else, you should address these specific concerns. The best place to start is to work with your doctor to determine why you aren't physically fit in those areas. That way, you can improve your overall health and then improve upon your situation by knowing how to.

Where Are You at?

As we've mentioned, it's important for you to know where you stand health wise. That means taking the measurements that we've listed. You should weekly weigh yourself, the same day at the same time each week. Keep a log of this information so that you can see your progression. Talking to your doctor is a great place to start when it comes to determining your overall health. You shouldn't skip this step. If you are overweight, chances are good that your heart has been affected by it. You may not physically be able to exercise

to a certain level. We won't even include that level of exercise here because your doctor must tell you what's okay and what is too much. If you aren't having any physical limitations, pains or weight problems, that's a great sign. Now, look at your body in other manners to determine what you can improve on. Even an overall fit person can often improve their body's fitness through improving their body's makeup.

Understanding where you are is difficult for many at first. It's a hard realization. But, it's not the permanent solution, its going to improve, one step at a time.

How Can You Improve ?

Improving your body means improving your body's ability to move and function. Its not easy thing to do at first, but it will get easier. Our overall plan to improving your body's fitness level is through exercise, coupled with the other fitness elements later throughout this book. Exercise is something that some people hate and others love, but remember your body is built to be used, not to sit in a chair at a desk all day. It is estimated that most people don't get the exercise that they need and that leads to all types of health problems. Again, even if you aren't overweight, chances are good that you aren't getting enough exercise and fitness into your life anyway. Using your muscles and strengthening them are vital to improving health and fitness.

Fitness and Body Building

Millions of dollars are spent every year in the quest for a perfect body. Gyms are big business, personal trainers are making a tidy living helping people stay fit, and body building supplements are at an all-time level of performance.

In actuality, the sport of body building has been around for quite some time. In the late 19th century, the man known as the "father of bodybuilding", Eugen Sandow was credited with inventing the sport by inviting people to view his body in muscle display performances. Sandow built a stage performance around displays of strength and agility as well as showing off a "Grecian" physique which was considered the ultimate body. He became so successful, he created several businesses around his fame and was among the first people to market body building products bearing his name. As he became more popular, he was credited with the invention of the first exercise equipment marketed to the masses.

Sandow was also credited with beginning the first body building contest called "The Great Competition" held in London. This competition was the basis for many

others to follow including the Mr. Olympia competition that remains the most popular body building contest to date. When World War II broke out, men around the world were inspired to become bigger in their physique, stronger, and more aggressive in their behavior. Training techniques were improved, nutrition was focused on more than ever, and body building equipment evolved into an effective means for working muscles in ways never thought of before.

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. In 1970, body building was taken to a new level when the film "Pumping Iron" was released starring Austrian newcomer Arnold Schwarzenegger, you heard of him right ?

Through the years, body building has just grown in popularity becoming almost an obsession for many people. Women have started to take an interest in honing their bodies, and the sport has evolved into a real competitive arena. If you've always wanted to learn about how to build your body to that "Grecian Ideal" envisioned by Eugen Sandow, there can be a lot to learn. This book will guide you through some of the basics to get you started. Of course, nothing will compare to actually getting to the gym and lifting those weights, but you'll need some information first.

Exercise Physiology

Lets cover some basics about physical training. There is aerobic training which is best for cardio respiratory improvement and fat loss, then there is anerobic which is great for muscle and bone growth and strength. If done in the right way the two are complimentary. Anerobics can aid the cardio system and reduce fat. Aerobics can improve muscle function and growth. Deeply tied in with all of this are your biocemistry and your nervous system.

By balancing your training and recuperation you can optimize your biochemistry. Diet also has a significant influence over biochemistry. The three things of most interest to us in biochemistry are nutrients, hormones and waste products in the blood such as lactic acid.

The nervous sytem is quite remarkable, consider this - can you do the splits ? Probably not. But you can raise one leg out to the side at 90 degree's i bet (everybody can). Well guess what. 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. If you can do it with one, anatomically you should be able to do it with both and anatomically you can indeed do the full splits right now. But its a nerve reflex that prevents you. Nothing else. In the same sense your muscles are theoretically strong enough to rip themselves clean off the bone and rupture the ligaments. The nervous system prevents this from happening (thank heavens).

By training, stretching and getting into tune with your nerves in other ways such as with mental techniques you will develop greater neural control over your body.

Your body works with a natural cyclic rythym. Your workout routines, diet, supplimentation and recuperation should all fit in with your optimal body routine. After a while you will develop a natural sense for this. Especially with the training and recuperation.

Components of Fitness

Physical fitness is the ability to function effectively in physical work, training, and other activities and still have enough energy left over to handle any emergencies which may arise. The components of physical fitness are as follows:

Cardio respiratory endurance - the efficiency with which the body delivers oxygen and nutrients needed for muscular activity and transports waste products from the cells.

Muscular strength - the greatest amount of force a muscle or muscle group can exert in a single effort.

Muscular endurance - the ability of muscle or muscle group to perform repeated movements with a sub-maximal force for extended periods of times.

Flexibility - the ability to move the joints (for example, elbow, knee) or any group of joints through an entire, normal range of motion.

Body composition - the amount of body fat an athlete has in comparison to his total body mass.

Improving the first three components of fitness listed above will have a positive impact on body composition and will result in less fat. Excessive body fat detracts from the other fitness components, reduces performance, detracts from appearance, and negatively affects one's health. Factors such as speed, agility, muscle power, eye-hand coordination, and eye-foot coordination are classified as components of "motor" fitness. Appropriate training can improve these factors within the limits of each athletes potential. This fitness guide seeks to improve or maintain all the components of physical and motor fitness through sound, progressive training.

Principles of Exercise

Adherence to certain basic exercise principles is important for developing an effective program. The principles of exercise apply to everyone at all levels of physical training, from the Olympic-caliber athlete to the weekend jogger.

These basic principles of exercise must be followed:

Factors for a successful training program are Frequency, Intensity, Time, and Type;

"FITT"

Regularity. To achieve a training effect, a person must exercise often. One should strive to exercise each of the first four fitness components at least three times a week. Infrequent exercise can do more harm than good. Regularity is also important in resting, sleeping,and following a good diet.

Progression. The intensity (how hard) and/or duration (how long) of exercise must gradually increase to improve the level of fitness.

Balance. To be effective, a program should include activities that address all the fitness components,since overemphasizing any one of them may hurt the others. Variety. Providing a variety of activities reduces boredom and increasesmotivation and progress.

Specificity. Training must be geared toward specific goals. For example, athlets become better runners if their training emphasizes running. Although swimming is great exercise, it does not improve a 2-mile-run time as much as a running program does.

Recovery. 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. Another way to allow recovery is to alternate the muscle groups exercised every other day, especially when training for strength and/or muscle endurance.

Overload. The work load of each exercise session must exceed the normal demands placed on the body in order to bring about a training effect.

FITT Factors

Certain factors must be part of any fitness training program for it to be successful. These factors are Frequency,Intensity, Time, and Type. The acronym FITT makes it easier to remember them.

FREQUENCY

Vigorous physical fitness training should be conducted 3 to 5 times per week. For optimal results,you must strive to conduct 5 days of physical training per week. Ideally, at least three exercise sessions for cardio fitness, muscle endurance, muscle strength, and flexibility should be performed each week to improve fitness levels. Thus, for example, to obtain maximum gains in muscular strength, athletes should have at least three strength-training sessions per week.

Three physical activity periods a week, however, with only one session each of cardiorespiratory, strength, and flexibility training will not improve any of these three components. Personally I have a cardio workout at the warmup stage, then I do my weight training and perform stretches between my weight exercises. You will find that you can experiment and find the optimal routine for your metabolism, time, goals and motivation.

With some planning, a training program for the average athlete can be developed which provides fairly equal emphasis on all the components of physical fitness. The following training program serves as an example. In the first week, Monday, Wednesday,and Friday are devoted to cardio fitness, and Tuesday and Thursday are devoted to muscle endurance and strength. During the second week, the

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Training days are flip-flopped: muscle endurance and strength are trained on Monday, Wednesday, and Friday, and cardio fitness is trained on Tuesday and Thursday. Stretching exercises are done in every training session to enhance flexibility. By training continuously in this manner, equal emphasis can be given to developing muscular endurance and strength and to cardio fitness while training five days per week.

Some muscular and some cardio training can be done during each daily training session as long as a "hard day/recovery day" approach is used. For example, if you have a hard run on Monday, Wednesday, and Friday, you may also choose to run on Tuesday and Thursday. However, on Tuesday and Thursday the intensity and/or distance/time should be reduced to allow recovery. Depending on the time available for each session and the way training sessions are conducted, all components of fitness can be developed using a three-day-per-week schedule.

However, a five-day-per-week program is much better than three per week. Numerous other approaches can be taken when tailoring a fitness program to meet an individuals goals as long as the principles of exercise are not violated. Such programs, when coupled with good nutrition, will help keep you super fit.

INTENSITY

Intensity is related to how hard one exercises. It represents the degree of effort with which one trains and is probably the single most important factor for improving performance. Unfortunately, it is the factor many units ignore.

Changes in cr fitness are directly related to how hard an aerobic exercise is performed. The more energy expended per unit of time, the greater the intensity of the exercise. 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, and those that exceed 90 percent HRR can be dangerous.

Athletes should gauge the intensity of their workouts for cr fitness by determining and exercising at their training heart rate (THR). Using the THR method lets them find and prescribe the correct level of intensity during cr exercise. By determining one's maximum heart rate, resting heart rate, and relative conditioning level, an appropriate THR or intensity can be prescribed.

One's ability to monitor the heart rate is the key to success in cr training. (Note: Solo running is better than group running because group running does not accommodate the individual athlete's THR. For example, some athletes in a group may be training at 50 percent HRR and others at 95 percent HRR. As a result, the group run will be too intense for some and not intense enough for others.) The heart rate during work or exercise is an excellent indicator of how much effort a person is exerting. Keeping track of the heart rate lets one gauge the intensity of the cr exercise being done. With this information, one can be sure that the intensity is enough to improve his cardio fitness level. graphic$$$$$$

Percent MHR Method With this method, the THR is figured using the estimated maximal heart rate. A athlete determines his estimated maximum heart rate by subtracting his age from 220. Thus, a 20- year-old would have an estimated maximum heart rate (MHR) of 200 beats per minute (220 -20 = 200). graphic$$$$$$

When using the MHR method, one must compensate for its built-in weakness. A person using this method may exercise at an intensity which is not high enough to cause a training effect. To compensate for this, a person who is in poor shape should exercise at 70 percent of his MHR; if he is in relatively good shape, at 80 percent MHR; and, if he is in excellent shape, at 90 percent MHR.

Percent HRR Method

A more accurate way to calculate THR is the percent HRR method. The range from 60 to 90 percent HRR is the THR range in which people should exercise to improve their cr fitness levels. If a athlete knows his general level of cardio vascular fitness, he can determine which percentage of HRR is a good starting point for him. For example, if he is in excellent physical condition, he could start at 85 percent of his HRR; if he is in reasonably good shape, at 70 percent HRR; and, if he is in poor shape, at 60 percent HRR.

Most cardio workouts should be conducted with the heart rate between 70 to 75 percent HRR to attain, or maintain, an adequate level of fitness. athletes who have reached a high level of fitness may derive more benefit from working at a higher percentage of HRR, particularly if they cannot find more than 20 minutes for cr exercise.

Exercising at any lower percentage of HRR does not give the heart, muscles, and lungs an adequate training stimulus. Before anyone begins aerobic training, he should know his THR (the heart rate at which he needs to exercise to get a training effect).

As shown, the percentage (70 percent in this example) is converted to the decimal form (0.70) before it is multiplied by the HRR. The result is then added to the resting heart rate (RHR) to get the THR. Thus, the product obtained by multiplying 0.70 and 131 is 91.7. When 91.7 is added to the RHR of 69, a THR of 160.7 results. When the calculations produce a fraction of a heart beat, as in the example, the value is rounded off to the nearest whole number.

In this case, 160.7 BPM is rounded off to give a THR of 161 BPM. In summary, a reasonably fit 20-year-old athlete with a resting heart rate of 69 BPM has a training heart rate goal of 161 BPM. To determine the RHR, or to see if one is within the THR during and right after exercise, place the tip of the third finger lightly over one of the carotid arteries in the neck. These arteries are located to the left and right of the Adam's apple. (See Figure 2-1A.)

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.) Yet another way is to place the hand over the heart and count the number ofheart beats. (See Figure 2-1 C.)

During aerobic exercise, the body will usually have reached a "Steady State" after five minutes of exercise, and the heart rate will have leveled off. At this time, and immediately after exercising, the athlete should monitor his heart rate. He should count his pulse for 10 seconds, then multiply this by six to get his heart rate for one minute. This will let him determine if his training intensity is high enough to improve his cr fitness level.

For example, use the THR of 161 BPM figured above. During the 10- second period, the athlete should get a count of 27 beats (161/6= 26.83 or 27) if he is exercising at the right intensity. If his pulse rate is below the THR, he must exercise harder to increase his pulse to the THR.

If his pulse is abovethe THR, he should normally exercise at a lower intensity to reduce the pulse rate to the prescribed THR. He should count as accurately as possible, since one missed beat during the 10-second count, multiplied by six, gives an error of six BPM.

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 check his exercise and post exercise pulse rate at least once each workout. If he takes only one pulse check, he should do it five minutes into the workout.

Figure 2-2 is a chart that makes it easy to determine what an athlete's THR should be during a 10-second count. Using this figure, an athlete can easily find his own THR just by knowing his age and general fitness level. For example, a 40-year-old athlete with a low fitness level should, during aerobic 70 percent HRR. Those with a high level of fitness may benefit most by training at 80 to 90 percent HRR. Another way to gauge exercise intensity is "perceived exertion." This method relies on how difficult the exercise seems to be.

TIME

Time, or duration, refers to how long one exercises. It is inversely related to intensity. The more intense the activity, the shorter the time needed to produce or maintain a training effect; the less intense the activity, the longer the required duration. To improve cr fitness, the athlete must train for at least 20 to 30 minutes at his THR.

TYPE

First we will discuss aerobic training.

Aerobic training helps to increase your heart's ability to pump and therefore to get oxygen throughout your body faster. In this type of training, your body will work to improve its function by improving how much work your heart can do.

To find out if you have any limitations, talk to your doctor. If not, then start with a basic program. Here are some tips for you to get in aerobic training.

• Start with basic aerobics and work up as your tolerance increases. Walking is a great place to start.

• Increase your resistance by taking trails that offer hills or speeding up your walk as you improve.

• Move on to more aerobic style exercises. Swimming, bike riding, playing your favorite sport, running, elliptical machines, and other physical activities are perfect for aerobics.

Your goal is to start with 10 minutes of continuous aerobics three times a week. You should try to increase this to 30 minutes three times per week, though, as soon as your body allows for it. The guidelines of your doctor are a must to follow!

Only aerobic exercises that require breathing in large volumes of air improve cardio fitness. Worthwhile aerobic activities must involve the use of large muscle groups and must be rhythmic. They must also be of sufficient duration and intensity (60 to 90 percent HRR). Examples of primary and secondary exercises for improving cardio fitness are as follows:

PRIMARY

- Running. - Rowing. - Jogging. - Skiing (cross-country). - Walking (vigorous). - Exercising to music. - Road marching. - Rope skipping. - Bicycling (stationary). - Swimming. - Bicycling (road/street). - Stair climbing.

SECONDARY (Done with partners or opponents of equal or greater ability.)

-Racquetball (singles). -Basketball (full court). -Handball (singles). -Tennis (singles).

The primary exercises are more effective than the secondary exercises in producing positive changes in cardio fitness. The secondary activities may briefly elevate the heart rate but may not keep it elevated to the THR throughout the entire workout. Every activity has its drawbacks and you must weigh the advantages and disadvantages.

Running

Running enables the body to improve the transport of blood and oxygen to the working muscles and brings about positive changes in the muscles' ability to produce energy. Running fits well into any physical training program because a training effect can be attained with only three 20-minute workouts per week. If you have access to a treadmill this can be implemented as a warmup prior to your weight routine. I prefer the rowing machine as It can avoid injuries associated with running.

Some athletes may need instruction to improve their running ability. The following style of running is desired…

The head is erect with the body in a straight line or slightly bent forward at the waist. The elbows are bent so the forearms are relaxed and held loosely at waist level. The arms swing naturally from front to rear in straight lines. (cross-body arm movements waste energy. The faster the run, the faster the arm action.) The toes point straight ahead, and the feet strike on the heel and push off at the big toe. Besides learning running techniques, athletes need information on ways to prevent running injuries. The most common injuries result from running and occur to the feet, ankles, knees, and legs. Proper warm-up and cool-down, along with stretching exercises and wearing appropriate clothing and well fitting running shoes, help prevent injuries.

Failure to allow recovery between hard bouts of running cannot only lead to overtraining, but can also be a major cause of injuries. A well-conditioned athlete can run five to six times a week. However, to do this safely, he should do two things: 1) gradually buildup to running that frequently; and, 2) vary the intensity and/or duration of the running sessions to allow recovery between them.

INTERVAL TRAINING

Interval training also works the cardiorespiratory system. It is an advanced form of exercise training which helps a person significantly improve his fitness level in a

relatively short time and increase his running speed. In interval training, a athlete exercises by running at a pace that is slightly faster than his race pace for short periods of time. He does this repeatedly with periods of recovery placed between periods of fast running. In this way, the energy systems used are allowed to recover, and the exerciser can do more fast paced running in a given workout than if he ran continuously without resting. This type of intermittent training can also be used with activities such as cycling, swimming, bicycling, rowing, hiking.

The following example illustrates how the proper work-interval times and recovery times can be calculated for interval training so that it can be used to improve an athlete's 2-mile-run performance.

The work-interval time (the speed at which a athlete should run each 440-yard lap) depends on his actual race pace for one mile. If a athlete's actual 1-mile-race time is not known, it can be estimated from his last APFT by taking one half of his 2-mile- run time. Using a 2-mile-run time of 1600 minutes as an example, the pace for an interval training workout is calculated as follows:

Step 1.

Determine (or estimate) the actual 1-mile-race pace. The athlete's 2-mile-run time is 16:00 minutes, and his estimated pace for 1 mile is one half of this or 8:00 minutes.

Step 2.

Using the time from Step 1, determine the time it took to run 440 yards by dividing the 1-mile-race pace by four. (8:00 minutes/4 = 2:00 minutes per 440 yards.)

Step 3.

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. (2:00 minutes - 1 to 4 seconds = 1:59 to 1:56.)

Thus, each 440-yard lap should be run in 1 munute, 56 seconds to 1 minute, 59 seconds during interval training based on the athlete's 16:00, 2- mile run time. Recovery periods, twice the length of the work-interval periods. These recovery periods, therefore, will be 3 minutes, 52 seconds long (1:56 + 1:56 = 3:52). Using the work-interval time for each 440-yard lap from Step 3, the athlete can run six to eight repetitions of 440 yards at a pace of 1 minute, 56 seconds (1:56) for each 440-yard run.

This can be done on a 440-yard track(about 400 meters) as follows:

1. Run six to eight 440-yard repetitions with each interval run at a 1:56pace.

2. Follow each 440-yard run done in 1 minute, 56 secons by an easy jog of 440 yards for recovery. Each 440-yard jog should take twice as much time as the work interval (that is, 3:52). For each second of work, there are two seconds of recovery. Thus, the workto- rest ratio is 1:2.

Table 2-1

To help determine the correct time intervals for a wide range of fitness levels, refer to Table 2-1. It shows common 1 -mile times and the corresponding 440-yard times. Monitoring the heart-rate response during interval training is not as important as making sure that the work intervals are run at the proper speed.

Because of the intense nature of interval training, during the work interval the heart rate will generally climb to 85 or 90 percent of HRR. During the recovery interval, the heart rate usually falls to around 120 to 140 beats per minute. Because the heart rate is not the major concern during interval training, monitoring THR and using it as a training guide is not necessary.

As the athlete becomes more conditioned, his recovery is quicker. As a result, he should either shorten the recovery interval (jogging time) or run the work interval a few seconds faster. After a athlete has reached a good cardio vascular fitness level using the THR method, he should be ready for interval training.

As with any other new training method, interval training should be introduced into his training program gradually and progressively. At first, he should do it once a week. If he responds well, he may do it twice a week at the most, with at least one recovery day in between. He may also do recovery workouts of easy jogging on off days. As with any workout, athletes should start intervaI workouts with a warmup and end them with a cool-down.

FARTLEK TRAINING

In Fartlek training, another type of cardio vascular training sometimes called speed play, the athlete varies the intensity (speed) of the running during the

workout. Instead of running at a constant speed, he starts with very slow jogging. When ready, he runs hard for a few minutes until he feels the need to slow down. At this time he recovers by jogging at an easy pace.

This process of alternating fast and recovery running (both of varying distances) gives the same results as interval training. However, neither the running nor recovery interval is timed, and the running is not done on a track. For these reasons, many runners prefer Fartlek training to interval training. In Fartlek training, the athlete varies the intensity (speed) of the running throughout the workout.

COUNTRY RUNNING cross-country running conditions the leg muscles and develops cardio vascular endurance. It consists of running a certain distance on a course laid out across fields, over hills, through woods, or on any other irregular terrain. It can be used as both a physical conditioning activity and a competitive event. The object is to cover the distance in the shortest time.

The unit is divided into ability groups using 2-mile-run times. Each group starts its run at the same time. This lets the better-conditioned groups run farther and helps ensure that they receive an adequate training stimulus. The speed and distance can be increased gradually as the athletes' conditioning improves. At first, the distance should be one mile or less, depending on the terrain and fitness level. It should then be gradually increased to four miles.

Cross-country runs have several advantages: they provide variety in physical fitness training, and they can accommodate large numbers of athletes. Interest can be stimulated by competitive runs after athletes attain a reasonable level of fitness. These runs may also be combined with other activities such as compass work (orienteering) for fun and variety.

Alternate Forms of Aerobic Exercise

Some athletes cannot run. In such cases, they may use other activities as supplements or alternatives. Swimming, bicycling, 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. As with all exercise, athletes should start slowly and progress gradually. Those who add non-running activities to their training may not improve running ability as a consequence.

SWIMMING

Swimming is a good alternative to running. Some advantages of swimming include the following:

Involvement of all the major musclegroups.

Body position that enhances the blood's return to the heart.

Partial support of body weight by the water, which minimizes lower body stress in overweight athletes.

Swimming may be used to improve one's cr fitness level and to maintain and improve cr fitness during recovery from an injury. It is used to supplement running and develop upper body endurance and limited strength. The swimmer should start slowly with a restful stroke. After five minutes, he should stop to check his pulse, compare it with his THR and, if needed, adjust the intensity.

Compared with all the other modes of aerobic exercise presented in this manual (e.g., running, walking, cycling, cross-country skiing, rope jumping, etc.) in swimming alone, one's THR should be lower than while doing the other forms of aerobic exercise.

This is because, in swimming, the heart does not beat as fast as when doing the other types of exercise at the same work rate. Thus, in order to effectively train the cardio vascular system during swimming, a athlete should set his THR about 10 bpm lower than while running. For example, a athlete whose THR while running is 150 bpm should have a THR of about 140 bpm while swimming. By modifying their THRs in this manner while swimming, athletes will help to ensure that they are working at the proper intensity.

Non-swimmers can run in waist-to chest-deep water, tread water, and do pool-side kicking for an excellent aerobic workout. They can also do calisthenics in the water. Together these activities combine walking and running with moderate resistance work for the upper body.

For injured athletes, swimming and aerobic water-training are excellent for improving cr fitness without placing undue stress on injured weightbearing parts of the body.

CYCLING

Cycling is an excellent exercise for developing cardio fitness. athletes can bicycle outdoors or on a stationary cycling machine indoors. Road cycling should be intense enough to allow the athlete to reach and maintain THR at least 30 minutes.

Athletes can alter the cycling intensity by changing gears, adding hill Cycling should be work, and increasing velocity. Dis- intense enough to let the tance can also be increased to enhance athlete reach and cr fitness, but the distance covered is maintain THR at least not as important as the amount of time 30 minutes spent training at THR.

The intensity of a workout can be increased by increasing the resistance against the wheel or increasing the pedaling cadence (number of RPM), For interval training, the athlete can vary the speed and resistance and use periods of active For swimming, a athlete recovery at low speed and/or low should set his THR at resistance.

WALKING

Walking is another way to develop cardiorespiratory fitness. It is enjoyable, requires no equipment, and causes few injuries. However, unless walking is done for a long time at the correct intensity, it will not produce any significant cardio vascular conditioning.

Sedentary athletes with a low degree of fitness should begin slowly with 12 minutes of walking at a comfortable pace. The heart rate should be monitored to determine the intensity. 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.

He can increase the intensity by adding hills or stairs. As the walker's fitness increases, he should walk 45 to 60 minutes at a faster pace. A simple way to increase walking speed is to carry the arms the same way as in running. With this technique the athlete has a shorter arm swing and takes steps at a faster rate.

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, even the most unfit athletes should reach a level of conditioning that lets them move into a running program.

CROSS-COUNTRY SKIING cross-country or Nordic skiing is another excellent alternative to the usual cr activities. It requires vigorous movement of the arms and legs cross-country skiing which develops muscular and cr requires vigorous endurance and coordination. Some of movement of the arms the highest levels of aerobic fitness and legs, developing ever measured have been found in muscular and cr cross-country skiers. endurance. Although some regions lack snow, one form or another of cross- country skiing can be done almost anywhere - on country roads, golf courses, open fields, and in parks and forests.

Cross-country skiing is easy to learn. The action is similar to that used in brisk walking, and the intensity may be varied as in running. The work load is determined by the difficulty of terrain, the pace, and the frequency and duration of rest periods. Equipment is reasonably priced, with skis, boots, and poles often obtainable from the outdoor recreation services.

ROPE SKIPPING

Rope skipping is also a good exercise for developing cr fitness. It requires little equipment, is easily learned, may be done almost anywhere, and is not affected by weather.

Some runners use it as a substitute for running during bad weather. A beginner should select a jump rope that, when doubled and stood on, reaches to the armpits. Weighted handles or ropes may be used by better-conditioned athletes to improve upper body strength. Rope skippers should begin with five minutes of jumping rope and then monitor their heart rate. They should attain and maintain their THR to ensure a training effect, and the time spent jumping should be increased as the fitness level improves.

Rope jumping, however, 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.

HANDBALL AND RACQUET SPORTS

Handball and the racquet sports (tennis, squash, and racquetball) involve bursts of intense activity for short periods. They do not provide the same degree of aerobic training as exercises of longer duration done at lower intensities. However, these

sports are good supplements and can provide excellent aerobic benefits depending on the skill of the players.

If played vigorously each day, they may be an adequate substitute for lowlevel aerobic training. Because running increases endurance, it helps improve performance in racket sports, but the reverse is not necessarily true.

EXERCISE TO MUSIC

Aerobic exercise done to music is another excellent alternative to running. It is a motivating, challenging activity that combines exercise and rhythmic movements. There is no prerequisite skill, and it can be totally individualized to every fitness level by varying the frequency, intensity, and duration. One can move to various tempos while jogging or doing jumping jacks, hops, jumps, or many other calisthenics.

Workouts can be done in a small space by diverse groups of varying fitness levels. Heart rates should be taken during the conditioning phase to be sure the workout is sufficiently intense. If strengthening exercises are included, the workout addresses every component of fitness. Holding relatively light dumbbells during the workout is one way to increase the intensity for the upper body and improve muscular endurance. Warm-up and cooldown stretches should be included in the aerobic workout.

In addition to cardiorespiratory fitness, bodybuilding athletes need a high level of muscular endurance and strength.

MUSCULAR FITNESS

Muscular fitness has two components: muscular strength and muscular endurance.

Muscular strength is the greatest amount of force a muscle or muscle group can exert in a single effort. Muscular endurance is the ability of a muscle or muscle group to do repeated contractions against a less-than maximum resistance for a given time.

Although muscular endurance and strength are separate fitness components, they are closely related. Progressively working against resistance will produce gains in both of these components.

Strength Training

Along with aerobic training, you also need to consider adding strength training to your workout. Now, you don't have to be a body builder here. You don't have to have bulging muscles. But, you do want to develop lean muscles that are strong and therefore healthy.If you need to lose some weight, strength training is a very essential aspect of making sure that happens.

With strength training, you will be able to move flabby muscles and fat into lean muscles. Muscle burns through fat faster, allowing you to lose weight faster. Strength training is essential because it allows you to improve the way that your body works, too. Muscles that are strong are less likely to become injured. They are able to be used easier, with less likelihood of being strained or hurt through your daily exercises, movements or even in accidents.

Muscular Contractions

Isometric, isotonic, and isokinetic muscular endurance and strength are best produced by regularly doing each specific kind of contraction. They are described here. Isometric contraction produces contraction but no movement, as when pushing against a wall.

Force is produced with no change in the angle of the joint. Isotonic contraction causes a joint to move through a range of motion against a constant resistance. Common examples are push-ups, sit-ups, and the lifting of weights. Isokinetic contraction causes the angle at the joint to change at a constant rate, for example, at 180 degrees per second.

To achieve a constant speed of movement, the load or resistance must change at different joint angles to counter the varying forces produced by the muscle(s) at different angles. This requires the use of isokinetic machines. There are other resistance-training machines which, while not precisely controlling the speed of movement, affect it by varying the resistance throughout the range of motion.

Some of these devices are classified as pseudo-isokinetic and some as variable- resistance machines.

Isotonic and isokinetic contractions have two specific phases - the concentric or "positive" phase and the eccentric or "negative" phase. In the concentric phase (shortening) the muscle contracts, while in the eccentric phase (elongation) the muscle returns to its normal length. For example, on the upward phase of the biceps curl, the biceps are shortening. This is a concentric (positive) contraction. During the lowering phase of the curl the biceps are lengthening.

This is an eccentric (negative) contraction. A muscle can control more weight in the eccentric phase of contraction than it can lift concentrically. As a result, the muscle may be able to handle more of an overload eccentrically. This greater overload, in return, may produce greater strength gains. The nature of the eccentric contraction, however, makes the muscle and connective tissue more susceptible to damage, so there is more muscle soreness following eccentric work.

When a muscle is overloaded, whether by isometric, isotonic, or isokinetic contractions, it adapts by becoming stronger. Each type of contraction has advantages and disadvantages, and each will result in strength gains if done properly.

The above descriptions are more important to those who assess strength than to average people trying to develop strength and endurance. Actually, a properly designed weight training program with free weights or resistance machines will result in improvements in all three of these categories.

To understand the principle of overload, it is important to know the following strength-training terms:

Full range of motion.

To obtain optimal gains, the overload must be applied thoughout the full range of motion. Exercise a joint and its associated muscles through its complete

range starting from the prestretched position (stretched past the relaxed position) and ending in a fully contratcted position. This is crucial to strength development.

Repetition

When an exercise has progressed through one complete range of motion and back to the beginning, one repetition has been completed.

One-repetition maximum (1-RM)

This is a repetition performed against the greatest possible resistance (the maximum weight a person can lift one time). A 10-RM is the maximum weight one can lift correctly 10 times. Similarly, an 8-12 RM is that weight which allows a person to do from 8 to 12 correct repetitions. The intensity for muscular endurance and strength training is often expressed as a percentage of the 1-RM.

Set

This is a series of repetitions done without rest.

Muscle Failure

This is the inability of a person to do another correct repetition in a set. When a muscle is overloaded by isometric, isotonic, or isokinetic contractions, it adapts by becoming stronger.

Principles of Muscular Training

To have a good exercise program, the seven principles of exercise must be applied to all muscular endurance and strength training. These principles are overload, progression, specificity, regularity, recovery, balance, and variety.

OVERLOAD

The overload principle is the basis for all exercise training programs. For a muscle to increase in strength, the workload to which it is subjected during exercise must be increased beyond what it normally experiences. In other words, the muscle must be overloaded. Muscles adapt to increased workloads by becoming larger and stronger and by developing greater endurance.

The minimum resistance needed to obtain strength gains is 50 percent of the 1 -RM. However, to achieve enough overload, programs are designed to require sets with 70 to 80 percent of one's 1 -RM. (For example, if a athlete's 1 -RM is 200 pounds, multiply 200 pounds by 70 percent [200 X 0.70 = 140 pounds] to get 70 percent of the 1 -RM.)

A better and easier method is the repetition maximum (RM) method. The exerciser finds and uses that weight which lets him do the correct number of repetitions. For example, to develop both muscle endurance and strength, an athlete should choose a weight for each exercise which lets him do 8 to 12 repetitions to muscle failure. The weight should be heavy enough so that, after doing from 8 to 12 repetitions, he momentarily cannot correctly do another repetition. This weight is the 8-12 RM for that exercise.

MUSCULAR ENDURANCE / STRENGTH DEVELOPMENT

To develop muscle strength, the weight selected should be heavier and the RM will also be different. For example, the athlete should find that weight for each exercise which lets him do 3 to 7 repetitions correctly. This weight is the 3-7 RM for that exercise. Although the greatest improvements seem to come from resistances of about 6-RM, an effective range is a 3-7 RM. The weight should be heavy enough so that an eighth repetition would be impossible because of muscle fatigue.

The weight should also not be too heavy. If one cannot do at least three repetitions of an exercise, the resistance is too great and should be reduced.

Athletes who are just beginning a resistance-training program should not start with heavy weights.

They should first build an adequate foundation by training with an 8-12 RM or a 12+ RM. To develop muscular endurance, the athlete should choose a resistance that lets him do more than 12 repetitions of a given exercise. This is his 12+ repetition maximum (12+ RM). With continued training, the greater the number of repetitions per set, the greater will be the improvement in muscle endurance and the smaller the gains in strength.

For example, when an athlete trains with a 25-RM weight, gains in muscular endurance will be greater than when using a 15-RM weight, but the gain in strength will not be as great. To optimize a athlete's performance, his RM should be determined from an analysis of the critical tasks of his sport. However, most athletes will benefit most from a resistance training program with an 8-12 RM.

Whichever RM range is selected, the athlete must always strive to overload his muscles. The key to overloading a muscle is to make that muscle exercise harder than it normally does. An overload may be achieved by any of the following methods:

- Increasing the resistance.

- Increasing the number of repetitions per set.

- Increasing the number of sets.

- Reducing the rest time between sets.

- Increasing the speed of movement in the concentric phase. (Good form is more important than the speed of movement.)

- Using any combination of the above.

PROGRESSION

When an overload is applied to a muscle, it adapts by becoming stronger and/or by improving its endurance. Usually significant increases in strength can be made in three to four weeks of proper training depending on the individual. If the workload is not progressively increased to keep pace with newly won strength, there will be no further gains. When a athlete can correctly do the upper limit of repetitions for

the set without reaching muscle failure, it is usually time to increase the resistance. For most athletes, this upper limit should be 12 repetitions.

For example, if his plan is to do 12 repetitions in the bench press, the athlete starts with a weight that causes muscle failure at between 8 and 12 repetitions (8- 12 RM). He should continue with that weight until he can do 12 repetitions correctly. He then should increase the weight by about 5 percent but no more than 10 percent. In a multi-set routine, if his goal is to do three sets of eight repetitions of an exercise, he starts with a weight that causes muscle failure before he completes the eighth repetition in one or more of the sets. He continues to work with that weight until he can complete all eight repetitions in each set, then increases the resistance by no more than 10 percent.

SPECIFICITY

A resistance-training program should provide resistance to the specific muscle groups that need to be strengthened. These groups can be identified by doing a simple assessment. The athlete slowly does work-related movements he wants to improve and, at the same time, he feels the muscles on each side of the joints where motion occurs.

Those muscles that are contracting or becoming tense during the movement are the muscle groups involved. If the athlete's performance of a task is not adequate or if he wishes to improve, strength training for the identified muscle(s) will be beneficial. To improve his muscular endurance and strength. in a given task, the athlete must do resistance movements that are as similar as possible to those of doing the task. In this way, he ensures maximum carryover value to his chosen sports.

REGULARITY

Exercise must be done regularly to produce a training effect. Sporadic exercise may do more harm than good. athletes can maintain a moderate level of strength by doing proper strength workouts only once a week, but three workouts per week are best for optimal gains. The principle of regularity also applies to the exercises for individual muscle groups. A athlete can work out three times a week, but when different muscle groups are exercised at each workout, the principle of regularity is violated and gains in strength are minimal. Exercise must be done regularly to produce a training effect.

RECOVERY

There should be at least a 48-hour recovery period between workouts for the same muscle group. Consecutive days of hard resistance training for the same muscle group can be detrimental. The muscles must be allowed sufficient recovery time to adapt. Strength training can be done every day only if the exercised muscle groups are rotated, so that the same muscle or muscle group is not exercised on consecutive days. There should be at least a 48-hour recovery period between workouts for the same muscle groups. For example, the legs can be trained with weights on Monday, Wednesday, and Friday and the upper body muscles on Tuesday, Thursday, and Saturday.

Recovery is also important within a workout. The recovery time between different exercises and sets depends, in part, on the intensity of the workout. Normally, the recovery time between sets should be 30 to 180 seconds.

MUSCLE GROUPS

There are three main muscle groups. The chest, the upper back and the thighs. There are also secondary muscle groups, the arms, the legs,the neck and the midsection. Someone at beginners level should work out all three main muscle groups. For beginners, and it's okay to work out all three muscle groups in each workout, but they should allow at least one days recovery and between workout days. Sample workout routines are provided for someone at this level of training. I recommend that you remain at this level for at least three months.

Beyond this basic level of training. You can move on to a four day routine, at this level, you begin training different sections of your body in each workout. So for example, on one day you may train the upper back and on the next day you may train the chest and arms and on the following day, you may train your legs. Following this you would have a day off, then you simply repeat the sequence once again, and it is possible to have more than one day off or to put the rest days in between which ever days suit.

It's important to note that when training the primary muscle groups, you're also training secondary muscle groups at the same time. For example, when doing bench press, you will be training your shoulders and arms to some extent as well as the chest. When exercising in this fasion, the primary muscle groups should always be trained first in the workout. This is because when you train the primary muscle groups you also train the secondary ones. If you were to train the secondary muscle groups first you would not have enough energy left to fully train the primary muscle groups.

Beyond the four-day routine are five and six day routines. When training like this you can train each primary muscle group and the secondary muscle groups specializing in each workout. But training at this level is not recommended for basic or intermediate level athletes. Examples of these workouts are given later. Split routines can also be used to integrate cardio training with weight training. If you go for a run on one day, for example then the following day, you can train your upper body. It's always important to judge by the feeling in your muscles and your general energy level. When you are ready for a day off, do not hesitate to take a rest and spend some time recuperating.

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. There's little point in exercising at all if you only intend to do it for three months. For this reason, 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. If you do use too much weight, repeatedly and don't take enough rest between workout days you'll burn out quite quickly. Personally, I have seen this happen many many time's.

BALANCE

When developing a strength training program, It is important to do exercises that work all the major muscle groups in both the upper and lower body. Most muscles are organized into opposing pairs. Activating one muscle results in a pulling motion, while activating the opposing muscle results in the opposite, or pushing, movement.

When planning a training session, it is best to follow a pushing exercise with a pulling exercise which results in movement at the same joint(s). For example, follow an overhead press with a lat pull-down exercise. This technique helps ensure good strength balance between opposing muscle groups which may, in turn, reduce the risk of injury. Sequence the program to exercise the larger muscle groups first, then the smaller muscIes. For example, the lat pull-down stresses both the larger latissimus dorsi muscle of the back and the smaller biceps muscles of the arm.

If curls are done first, the smaller muscle group will be exhausted and too weak to handle the resistance needed for the lat pull-down. As a result, the athlete cannot do as many repetitions with as much weight as he normally could in the lat pull- down. The latissimus dorsi muscles will not be overloaded and, as a result, they may not benefit very much from the workout.

The best sequence to follow for a total-body strength workout is to first exercise the muscles of the hips and legs, followed by the muscles of the upper back and chest,

then the arms, abdominal, low back, and neck. As long as all muscle groups are exercised at the proper intensity, improvement will occur.

VARIETY

A major challenge for all fitness training programs is maintaining enthusiasm and interest. A poorly designed strength- training program can be very boring. Using different equipment, changing the exercises, and altering the volume and intensity are good ways to add variety, and they may also produce better results. The athlete should periodically substitute different exercises for a given muscle group(s).

For example, he can do squats with a barbell instead of leg presses on a weight machine. Also, for variety or due to necessity (for example, when in the field), he can switch to partner-resisted exercises or another form of resistance training. However, 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.

Workout Techniques

Workouts for improving muscular endurance or strength must follow the principles just described. There are also other factors to consider, namely, safety, exercise selection, and phases of conditioning.

SAFETY FACTORS

Major causes of injury when strength training are improper lifting techniques combined with lifting weights that are too heavy. Each athlete must understand how to do each lift correctly before he starts his strength training program. The weight lifter should always do weight training with a partner, or spotter, who can observe his performance as he exercises. To ensure safety and the best results, both should know how to use the equipment and the proper spotting technique for each exercise. 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. All weights should be selected so that proper form can be maintained for the appropriate number of repetitions.

Correct breathing is another safety factor in strength training. Breathing should be constant during exercise. The athlete should never hold his breath, as this can cause dizziness and even loss of consciousness. As a general rule, one should exhale during the positive (concentric) phase of contraction as the weight or weight stack moves away from

the floor, and inhale during the negative (eccentric) phase as the weight returns toward the floor.

EXERCISE SELECTION

When beginning a resistance-training program, the athlete should choose about 8 to 16 exercises that work all of the body's major muscle groups. Usually eight well- chosen exercises will serve as a good starting point. They should include those for the muscles of the leg, low back, shoulders, and so forth. 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.

For example, doing lat pulldowns on the "lat machine" works the latissimus dorsi of the back and the biceps muscles of the upper arm. On the other hand, an exercise like concentration curls for the biceps muscles of the upper arm, although an effective exercise, only works the arm flexor muscles. Also, the concentration curl requires twice as much time as lat pulldowns because only one arm is worked at a time.

Perhaps a simpler way to select an exercise is to determine the number of joints in the body where movement occurs during a repetition. For most people, especially beginners, most of the exercises in the program should be "multi-joint" exercises. The exercise should provide movement at more than one joint. For example, the pull-down exercise produces motion at both the shoulder and elbow joints. The concentration curl, however, only involves the elbow joint.

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, increasing strength is only secondary to someone that is serious about body building. Bodybuilders normally use eight to 12 reps per set with a maximum of six sets to a body part.

Olympic lifting uses a set of exercises that perhaps are not the best for your joints, but are good for developing strength. These exercises will be detailed in a following section.

Power lifting is probably safer than an Olympic lifting. This is because the exercises have been selected purely for for their strength properties, and not for

any traditional reason. Power lifting exercises will also be explained in detail in their own section.

Circuit training is another form of weight training that can be good for the cardiovascular system and muscular endurance. P. H. A training is one particular form of circuit training. Circuit training is done with lighter weights, and with higher repetitions usually between 12 and 20 reps. Also less rest is taken between sets during the workout. Several different circuit training routines will be given in this book.

PHASES OF CONDITIONING

There are three phases of conditioning: preparatory, conditioning, and maintenance.

Preparatory Phase

The athlete should use very light weights during the first week (the preparatory phase) which includes the first two to three workouts. This is very important, because the beginner must concentrate at first on learning the proper form for each exercise. Using light weights also helps minimize muscle soreness and decreases the likelihood of injury to the muscles, joints, and ligaments. During the second week, he should use progressively heavier weights. By the end of the second week (4 to 6 workouts), he should know how much weight on each exercise will allow him to do 8 to 12 repetitions to muscle failure. If he can do only seven repetitions of an exercise, the weight must be reduced; if he can do more than 12, the weight should be increased.

Conditioning Phase

The third week is normally the start of the conditioning phase for the beginning weight trainer. During this phase, the athlete should increase the amount of weight used and/or the intensity of the workout as his muscular strength and/or endurance increases.

He should do one set of 8 to 12 repetitions for each of the heavy resistance exercises. When he can do more than 12 repetitions of any exercise, he should increase the weight until he can again do only 8 to 12 repetitions.

This usually involves an increase in weight of about five percent. This process continues indefinitely. As long as he continues to progress and get stronger, he does not need to do more than one set per exercise. If he stops making progress with one set of 8 to 12 repetitions per exercise, he may benefit from adding another set of 8 to 12 repetitions on those exercises in which progress has slowed.

As time goes on and he progresses, he may increase the number to three sets of an exercise to get even further gains in strength and/ or muscle mass. Three sets per exercise is the maximum most athletes will ever need to do.

Maintenance Phase

Once the athlete reaches a high level of fitness, the maintenance phase is used to maintain that level. The emphasis in this phase is no longer on progression but on retention. Although training three times a week for muscle endurance and strength gives the best results, one can maintain them by training the major muscle groups properly one or two times a week.

More frequent training, however, is required to reach and maintain peak fitness levels. Maintaining the optimal level of fitness should become part of each athlete's life-style and training routine. The maintenance phase should be continued throughout his career and, ideally, throughout his life. As with aerobic training, the athlete should do strength training three times a week and should allow at least 48 hours of rest from resistance training between workouts for any given muscle group.

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. After an appropriate period of rest, a second, third, and so on, set of that exercise is done in an equal or lesser time period. The exercise period, recovery period, and the number of sets done should be selected to make sure that an overload of the involved muscle groups occurs.

The use of timed sets, unlike exercises performed in cadence or for a specific number of repetitions, helps to ensure that each athlete does as many repetitions of an exercise as possible within a period of time. It does not hold back the more capable performer by restricting the number of repetitions he may do. Instead, 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.

Timed sets can be applied to improving athlete's sit-up and push-up performance. Many different but equally valid approaches can be taken when using timed sets to improve push-up and sit-up performance. Below, several of these will be given. Thus, when a athlete performs a workout geared to develop muscle endurance and strength, the goal should be to develop sufficient strength and/or muscle endurance in all the muscle groups he will be called upon to use as he performs his sport.

To meet this goal, and to be assured that all emergencies can be met, a training regimen which exercises all be developed and followed. Thus, as a general rule, a muscle endurance or strength training workout should not be designed to work exclusively, or give priority to, those muscle groups worked by the sit-up or push- up event. For this reason, the best procedure to follow when doing a resistance exercise is as follows. First, perform a workout to strengthen all of the body's major muscles. Then, do timed sets to improve push-up and sit-up performance.

Following this sequence ensures that all major muscles are worked. At the same time, it reduces the amount of time and work that must be devoted to push-ups and sit-ups. This is because the muscles worked by those two exercises will already be pre-exhausted.

The manner in which timed sets for push-ups and sit-ups are conducted should occasionally be varied. This ensures continued gains and minimizes boredom. This having been said, here is a very time-efficient way of conducting push-up/sit-up improvement. Alternate timed sets of push-ups and timed sets of sit-ups with little or no time between sets allowed for recovery. In this way, the muscle groups used by the push-up can recover while the muscles used in the sit-up are exercised, and vice versa. 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 3.5 minutes. As the athletes' levels of fitness improve, the difficulty of the activity can be increased. This is done by lengthening the time period of any or all timed sets, by decreasing any rest period between timed sets, by increasing the number of timed sets performed, or by any combination of these.

To add variety and increase the overall effectiveness of the activity, different types of push-ups (regular, feet-elevated, wide-hand, close-hand, and so forth) and sit-ups (regular, abdominal twists, abdominal curls, and so forth) can be done. When

performing this type of workout, pay attention to how the athletes are responding, and make adjustments accordingly.

For example, the times listed in the chart above may prove to be too long or too short for some athletes. In the same way, because of the nature of the situp, it may become apparent that some athletes can benefit by taking slightly more time for timed sets of sit-ups than for push-ups.

When using timed sets for push-up and sit-up improvement, athletes can before doing the other. For example, several timed sets of push-ups can be done followed by several sets of situps, or vice versa. With this approach, rest intervals must be placed between timed sets. The following example can be done after the regular strength workout and is a reasonable starting routine for most athletes.

During a timed set of push-ups, an athlete may reach temporary muscle failure at any time before the set is over. If this happens, he should immediately drop to his knees and continue doing modified push-ups on his knees. Finally, as in any endeavor, athletes must set goals for themselves. This applies when doing each timed set.

Major Muscle Groups

In designing a workout it is important to know the major muscle groups, where they are located, and their primary action. To ensure a good, balanced workout,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, major muscle groups. It is a good program for beginners and for those whose time is limited. The exercises should be done in the order presented. The mid-level weight- training program is a more comprehensive program that works the major muscle groups even more thoroughly. It has some duplication with respect to the lat pull- down, and biceps curl.

Thus, for the beginner, this program may overwork some muscle groups. However, for the more advanced lifter, it will make the muscles work in different ways and from different angles thereby providing a better over-all development of muscle strength. This program also includes exercises to strengthen the neck muscles. graphic 3-6@@@@@@

Here are some tips for exercising through strength training.

• Work with a low amount of weight first.

• Consider working with a physical trainer. This small investment of time and money will allow you to improve your overall muscle mass faster, and more effectively. Otherwise you can have a training partner to help with spotting, or with the correct equipment training alone is OK too.

• Change up the exercises that you do so that the process is easy and fun. You'll enjoy it and you'll see improvement in the tone of your body quickly. With strength training, you should add in ten minutes per day three times per week at least. Again, you'll want to increase this number over time to at least 30 minutes per day three times per week. 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, This helps to increase motivation, the intensity of the workout, and safety.

Always breathe when lifting. Exhale during the concentric (positive] phase of contraction, and inhale during the eccentric (negative) phase.

Accelerate the weight through the concentric phase of contraction, and return the weight to the starting position in a controlled manner during the eccentric phase.

Exercise the large muscle groups first, then the smaller ones.

Perform all exercises through their full range of motion. Begin from a fully extended, relaxed position (prestretched), and end the concentric phase in a fully contracted position.

Always use strict form. Do not twist, lurch, lunge, or arch the body, This can cause serious injury. 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.

Rest from 30 to 180 seconds between different exercises and sets of a given exercise.

Allow at least 48 hours of recovery between workouts, but not more than 96 hours, to let the body recover and help prevent over training and injury.

Progress slowly, Never increase the resistance used by more than 10 percent at a time.

Alternate pulling and pushing exercises. For example, follow triceps extensions with biceps curls.

Ensure that every training program is balanced. Train the whole body, not just specific areas. Concentrating on weak areas is all right, but the rest of the body must also be trained.

Exercise Programs

When developing strength programs for people, there are limits to the type of training that can be done. The availability of facilities may vary. Although many towns have excellent strength-training facilities, it is unreasonable to expect that all folks can use them on a regular basis. However, the development of strength does not require expensive equipment. All that is required is for the athlete, three times a week, to progressively overload his muscles.

TRAINING WITHOUT SPECIAL EQUIPMENT

Muscles do not care what is supplying the resistance. Any regular resistance exercise that makes the muscle work harder than it is used to causes it to adapt and become stronger. Whether the training uses expensive machines, sandbags, or partners, the result is largely the same.

Sandbags may seem unusual but have some advantages. The weight of the bags can be varied depending on the amount of fill. Sandbag exercises are very effective in strength-training circuits. Using a athlete's own body weight as the resistive force is another excellent alternative method of strength training. Pull-ups, push- ups, dips, situps, and single-leg squats are examples of exercises which use a person's body weight. They can improve an untrained athlete's level of strength.

Partner-resisted exercises (PREs) are another good way to develop muscular strength without equipment. As with all training, safety is a critical factor. athletes should warm up, cool down, and follow the principles of exercise previously outlined.

PARTNER-RESISTED EXERCISE

In partner-resisted exercises (PREs) a person exercises against a partner's opposing resistance. The longer the partners work together, 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. The resister must apply enough resistance to bring the exerciser to muscle failure in 8 to 12 repetitions.

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). The speed of movement for PREs should always be slowand controlled. As a general rule, the negative part of each exercise should take at least as long to complete as the positive part. Proper exercise form and regularity in performance are key ingredients when using PREs for improving strength.

Following are descriptions and illustrations of several PREs. They should be done in the order given to ensure that the exercising athlete is working his muscle groups from the largest to the smallest. More than one exercise per muscle group may be used.

A 36-to 48-inch stick or bar one inch in diameter may be used for some of the exercises. This gives the resister a better grip and/or leverage and also provides a feel similar to that of free weights and exercise machines.

Muscle anatomy: @@@@@@@@@@

WEIGHT TRAINING

Body building is the process of developing muscle fibers through various techniques. It is achieved through muscle conditioning, weight training, increased caloric intake, and rest. Workouts are designed to focus on certain muscle categories, and foods are consumed with the intention to build the body's metabolism and increase mass.

This section will focus on weight training for body builders. Weight training develops both strength as well as the size of skeletal muscles. It uses the force of gravity to oppose the force generated by muscles through contraction. Weight training uses a variety of specialized equipment designed to target specific muscle

groups and movements. Some people refer to weight training as strength training. While they are not exactly the same, they are both similar to each other. Strength training focuses on increasing muscular strength and size. Weight training is one type of strength training using weights as the primary force to build muscle mass.

The basic principles of weight training are pretty much the same as those of strength training. It involves a manipulation of the numbers of reps, sets, tempo, exercise types, and weight moved to cause desired increases in strength, endurance, size, or shape. The specific combination of reps, sets, exercises, and weight depends upon the desires of the body builder. Sets with fewer reps can be performed with heavier weights but have a reduced impact on endurance.

Equipment used in weight training include barbells, dumbbells, pulleys, and stacks in the form of weight machines or the body's own weight as in push-ups and chin- ups. Different weights will give different types of resistance. Weight training also focuses on form performing the movements with the appropriate muscle groups and not transferring the weight to different body parts in order to move great weight. If you don't use good form in weight training, you risk muscle injury which could hinder your progress.

Another form of weight training is resistance training. Resistance training involves the use of elastic or hydraulic resistance to contraction rather than gravity. When your muscles are resisting a weight, the overall tone of that muscle will grow over time. If you are a beginner at weight training, you should not just "jump right in". You need to build up your strength and over-working your muscles can cause more harm than good. Some of your muscles might be naturally stronger than others. Building up slowly allows muscles to develop appropriate strengths relative to each other.

Most gyms offer the services of a personal trainer that comes with the membership fee. These trainers can suggest specific workouts for you to begin with. If you want to undertake it yourself, we can make a few suggestions on routines that can help you build muscle and get on the way to a great body. Personally I have never used a personal trainer or even a training partner. I find I can concentrate better working out by myself.

First, we'll define some common exercises for clarification.

EXERCISES

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 semi- circle 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

Hold a barbell with hands a little closer together than shoulder width. Lie on an incline bench and position your head at the top. Press bar overhead to arm's length. Lower the bar in a semicircular motion behind your head until your forearms touch your biceps. Keep your upper arms close to your head. Return to the starting position. This can also be done with straight bar, 2 dumbbells, seated or standing or with 2 dumbbells and your palms facing in.

The exercises listed above can be done either in a gym or in your home. If you are going to join a gym, 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. Now that you know what exercises to do, let's look at a couple of sample workouts.

shoulders military press, front barbell raise, military raise, side dumbell raise, dumbell press, front dumbell raise

Standing Military Press

For this exercise, you will use a barbell. Stand with your legs about shoulder width apart and lift the barbell to your chest. Lock your legs and hips and keep your elbows in slightly under the bar. 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. This exercise can also be performed with dumbbells or seated on a weight bench.

Upright Barbell Row

Stand upright and grasp a barbell with your hands about shoulder width apart. Let the bar hang straight down in front of you. Keep your body and wrists straight. Pull the bar straight up towards your chin, keeping it close to your body.

Concentrate on either pulling with your traps or the front of your shoulders, depending on what you want to work most. Lower slowly to the starting position. Don't cheat by leaning forward or backward. Don't swing!

Front Dumbbell Raise

Stand with a dumbbell in each hand, palms facing backward. Your feet should be about shoulder width apart. Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked.

Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight while simultaneously lifting the weight in your right hand, so that both arms are in motion at the same time.

Do not cheat by swinging or leaning backwards! This lift can also be done with two dumbbells at the same time or a barbell.

Side Dumbbell Raise

Stand upright with your feet shoulder width apart and your arms at your side. Hold a dumbbell in each hand with your palms turned toward your body. Keep your arms straight and lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them back down to your side again. Keep your palms turned downward as you lift the dumbbells so that your shoulders rather than your biceps do the work. Make sure you are lifting the dumbbells up rather than swinging them up. Don't lean forward while doing this either or you risk injury to your back.

back

One-Arm Dumbbell Row

Start with your right foot flat on the floor and your left knee resting on a flat bench. Lean forward so that you're supporting the weight of your upper body with your left arm on the bench. Your back should be flat and almost parallel with the floor. Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body. Before starting, look straight ahead instead of at the floor so you can keep your back straight. Tighten your abs to keep your body from turning to the side as you lift the dumbbell. Concentrate on pulling your elbow back as far as it can go. The dumbbell should end up roughly parallel with your torso. After you've rowed the dumbbell up as far as you can slowly lower it back to the starting position. Switch arms after one set.

Traps

Dumbbell Shrugs

Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop your shoulders down as far as possible. Raise your shoulders up as far as you can go then slowly return to the starting position.

You can also rotate your shoulders by going up in a circular motion from front to back and then back down again. This can also be done holding a barbell. Standing Calf Raises This can be done with a specific machine found in a gym, 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. Keep your body straight and slowly lift up your heels until you are standing on the tips of your toes. Hold the contraction briefly then slowly return to the starting position with your feet flat on the floor.

neck

Lower Body

calves

thighs

Barbell Squat

Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction.

Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your thighs are parallel to the floor. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more.

Stiff Leg Barbell

Place a barbell on your shoulders. Keep your head up and your back completely straight. Bend at your waist with your legs locked, until your upper body is parallel to the floor. Return slowly to the upper position. This can also be done with your knees slightly bent.

One Leg Barbell Squat

Use a 12 to 18 inch box or bench for this exercise - the higher the box, the more difficult the exercise. Place a barbell behind your head at the base of your neck. Grasp the barbell with both hands with a wider than shoulder width grip. Stand approximately 2 to 3 feet from the box and turn so that the box is directly behind you. Reach one foot back and place your toe on the box. Keep your opposite foot flat on the floor and point your toes forward. Stand up straight. Keep your back tight and your chest out throughout the entire exercise.

Keep your head and neck in line with your torso so that you are looking forward. Your shoulders should be directly over your front foot. Keeping your front foot flat on the floor, sit your hips back (like you are going to sit in a chair), bend your knee (of your front leg), and lean forward slightly at the waist.

Lower your body in a controlled fashion until your thigh (of your front leg) is parallel to the ground. If you have difficulty lowering yourself down this far, lower yourself until the knee of your front leg is bent 90 degrees. At this point, your knee should be directly over your toe, your hips should be sitting back, and your chest should be directly over the middle of your thigh.

Now, leading with your head and chest, raise yourself by pushing your hips slightly forward and up toward the ceiling, and straightening your leg. Return to the starting position. At this point, your shoulders should be directly over front foot.

Lunges

Place a barbell on your upper back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.

Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep.

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.

Mid Section

Crunches

Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your abdominal muscles. Begin to roll your shoulders off the floor.

Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum!

Workout Routines

Bulk Up

Aerobic

Strength

BASIC WORKOUT PLANS

Beginning a body building workout plan requires a level of commitment. As a beginner, you can work out more frequently than more advanced body builders. The reason is simple: as you get more experienced, you learn to push your muscles harder and inflict more damage that takes longer to recover from. Beginners, on the other hand, get sore but bounce back quicker since the muscular damage isn't as severe.

If the word "damage" makes you flinch, don't worry. It's a good thing for a bodybuilder to incur limited muscle damage, because it nudges the body to recover and overcompensate (grow) slightly to prepare for future workouts. This is what bodybuilding is all about – a continuous cycle of one-step-back, two-steps-forward, repeated over and over on a weekly basis.

The following workout plan is designed to focus on one part of your body each day of your workout with mid week and the weekend as your rest days. This plan is just a suggestion. You can adapt it as needed to suit your workout goals.

With any workout, you need to start out with some warm up exercises. This can be simple stretching as you get your body ready to work. A warm-up session prior to working out can not only help get your body ready for exercise, but your mind will get prepared as well.

You should also have an appropriate cool down period after you are done working out. This will reduce the possibility of delayed muscle soreness and will help quell the adrenaline that has been building in your system as a result of the workout. This can also be simple stretching exercises and deep breathing.

Again, it's important to start out slow and not push yourself beyond your limits. Use weights that are not too heavy for you but that will give you enough resistance to build your muscles. You can progressively increase the amount of weight you lift as you get stronger.

Day 1 - Upper Body

For the following exercises, begin with two sets of 10-12 reps each.

• 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, add the following to your plan:

• Pec deck butterflys • V-bar pushdowns • Lat pulls with pulley machine

Day 2 - Lower Body and Abs

Again, 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 - Rest

Day 4 - Upper Body

Increase your sets to 3 doing 10 - 12 reps each

• Chin ups (get assistance if necessary)

• 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 - 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. • 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 - Rest

If a four day workout plan is too much for you, consider starting out with a two or three day plan. Keep in mind that you won't get results as quickly with a fewer day workout, but if you need to start out slowly, it can still be effective.

Here is a sample three day workout.

Day 1 - Back, Chest, and Abs

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 - Legs and Shoulders

Do three sets of 12-15 reps each.

• Barbell squat • Seated calf raise • Front dumbbell raise • Side lateral raise • Upright barbell row • Lunges • Barbell squats

Day 3 - Biceps, Triceps, and Abs

Do three sets of 12-15 reps each

• Barbell curl • Incline dumbbell curl • Lying triceps press • Barbell tricep extension • Front dumbbell raise • Dumbbell hammer curls • Crunches

About an hour before your workout, you should eat some protein and carbohydrates. This is to make sure that you have enough energy to make it through your entire workout. By doing this, you are putting your body into an anabolic state that will provide the necessary energy and power to effectively work your muscles.

During training, there is increased blood flow to the muscles. When you consume protein and carbohydrates prior to a workout, your body can take advantage of that extra blood flow and work the muscles more efficiently. Many people opt for a protein shake and a bowl of rice, but you can choose whatever foods you want to get what you need.

It's a good idea to keep track of your workouts and how many sets and reps you are doing. Write it down in a small notebook and when you are able to increase the number of sets and/or reps, be sure to take note of how long it took you to get to that point.

Also keep track of the amount of weight you are able to lift and when you are able to increase that weight. It's also a good idea to do your first set with very little weight. This is to get the blood flowing through the muscles. On the second set, add a little weight and do the exercise again. 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. Remember, you want to build your body, not lift weights.

Be sure and rest between sets to allow your body to adjust and recover. Usually that's around a minute or two. DO NOT rest more than a minute or so or else your muscles will get cold and all your previous work will be for naught. It's a good idea to sprinkle your workouts with some cardio exercises to help get your blood pumping. This could be a little time on a treadmill or walking. 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.

Circuit Training

This section gives commanders and trainers guidance in designing and using exercise circuits. It describes calisthenic exercises for developing strength, endurance, coordination, and flexibility. Circuit training is a term associated with specific training routines.

Circuits

A circuit is a group of stations or areas where specific tasks or exercises are performed. The task or exercise selected for each station and the arrangement of the stations is determined by the objective of the circuit. 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. These include cardio endurance, muscular endurance, strength, flexibility, and speed. Circuits can also be designed to concentrate on sports skills, athletes'

common tasks, or any combination of these. In addition, circuits can be organized to exercise all the fitness components in a short period of time. A little imagination can make circuit training an excellent addition to a persons total physical fitness program. At the same time, it can provide both fun and a challenge to any athletes' physical and mental abilities.

Almost any area can be used, and any number of athletes can exercise for various lengths of time.

TYPES OF CIRCUITS

The two basic types of circuits are the free circuit and the fixed circuit. Each has distinct advantages.

Free Circuit

In a free circuit, there is no set time for staying at each station, and no signal is given to move from one station to the next. athletes work at their own pace, doing a fixed number of repetitions at each station. Progress is measured by the time needed to complete a circuit. Because athletes may do incomplete or fewer repetitions than called for to reduce this time, the quality and number of the repetitions done should be monitored. Aside from this, the free circuit requires little supervision.

Fixed Circuit

In a fixed circuit, a specific length of time is set for each station. The time is monitored with a stopwatch, and athletes rotate through the stations on command. There are three basic ways to increase the intensity or difficulty of a fixed circuit:

- Keep the time for completion the same, but increase the number of repetitions.

- Increase the time per station along with the number of repetitions.

- Increase the number of times athletes go through the circuit.

VARIABLES IN CIRCUIT TRAINING

Several variables in circuit training must be considered. These include the time, number of stations, number of time, number of stations, number of athletes, number of times the circuit is completed, and sequence of stations. These are discussed below.

Time

One of the first things to consider is how long it should take to complete the circuit. When a fixed circuit is run, the time at each station should always be the same to avoid confusion and help maintain control. Consider also the time it takes to move from one station to the next. Further, allow from five to seven minutes both before and after running a circuit for warming up and cooling down, respectively.

Number of Stations

The objective of the circuit and time and equipment available strongly influence the number of stations. A circuit geared for a limited objective (for example, developing lower-body strength) needs as few as six to eight stations. On the other hand, circuits to develop both strength and cr fitness may have as many as 20 stations.

Number of athletes If there are 10 stations and 40 athletes to be trained, the athletesm should be divided into 10 groups of four each. Each station must then be equipped to handle four athletes. For example, in this instance a rope jumping station must have at least four jump ropes. It is vital in a free circuit that no athlete stand around waiting for equipment. Having enough equipment reduces bottlenecks, slowdowns, and poor results.

Number of Times a Circuit is Completed

To achieve the desired training effect, athletes may have to repeat the same circuit several times. For example, a circuit may have ten stations. athletes may run through the circuit three times, exercising for 30 seconds at each station, and taking 15 seconds to move between stations. The exercise time at each station may be reduced to 20 seconds the second and third time through. The whole workout takes less than 45 minutes including warm-up and cool-down. As athletes become better conditioned, exercise periods may be increased to 30 seconds or longer for all three rotations. Another option is to have four rotations of the circuit.

Sequence of Stations

Stations should be arranged in a sequence that allows athletes some recovery time after exercising at strenuous stations. Difficult exercises can be alternated with less difficult ones. After the warm-up, athletes can start a circuit at any station and still achieve the objective by completing the full circuit.

DESIGNING A CIRCUIT

The designer of a circuit must consider many factors. The six steps below cover the most important pects of circuit development.

Determine Objectives

The designer must consider specific parts of the body and as the components of fitness on which athletes need to concentrate. For example, increasing muscular strength may be the primary objective, while muscular endurance work may be secondary. On the other hand, improving cardiorespiratory endurance may be the top priority. The designer must consider the specific parts of the body and the components of fitness on which athletes need to concentrate.

Select the Activities

The circuit designer should list all the exercises or activities that can help meet the objectives. 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. He can choose from the exercises, calisthenics, conditioning drills, grass drills, and guerrilla drills described in this section. However, he should not limit the circuit to only these activities. Imagination and fun are important elements in developing circuits that hold the interest of athletes.

Arrange the Stations

A circuit usually has 8 to 12 stations, but it may have as many as 20. After deciding how many stations to include, the designer must decide how to arrange them. For example, in a circuit for strength training, the same muscle group should not be exercised at consecutive stations. One approach is to alternate "pushing" exercises with "pulling" exercises which involve movement at the same joint(s).

For example, in a strength training circuit, exercisers may follow

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. Another approach might be to alternate between upper and lower body exercises.

By not exercising the same muscle group twice in a row, each muscle has a chance to recover before it is used in another exercise. If some exercises are harder than others, athletes can alternate hard exercises with easier ones. The choice of exercises depends on the objectives of the circuit.

Select the Training Sites

Circuits may be conducted outdoors or indoors. If the designer wants to include running or jogging a certain distance between stations, he may do this in several ways. In the gymnasium, athletes may run five laps or for 20 to 40 seconds between stations.

Outdoors, they may run laps or run between spread-out stations if space is available. However, spreading the stations too far apart may cause problems with control and supervision.

Prepare a Sketch

The designer should draw a simple sketch that shows the location of each station in the training area. The sketch should include the activity and length of time at each station, the number of stations, and all other useful information.

Lay Out the Stations

The final step is to lay out the stations which should be numbered and clearly marked by signs or cards. In some cases, instructions for the stations are written on the signs. The necessary equipment is placed at each station. The choice of exercises for circuit training depends on the objectives of the circuit.

Sample Conditioning Circuits

Athletes should work at each station 45 seconds and have 15 seconds to rotate to the next station.

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Calisthenics

Calisthenics can be used to help develop coordination. Cardio Vascular and muscular encurance, flexibility, and strength. Calisthenics can be used to exercise most of the major muscle groups of the body. They can help develop coordination, cardio and muscular endurance, flexibility, and strength. Poorly-coordinated athletes, however, will derive the greatest benefit from many of these exercises.

Although calisthenics have some value when included in a cardio circuit or when exercising to music, for the average athlete, calisthenics such as the bend and reach, squat bender, lunger, knee bender, and side-straddle hop can best be used in the warm-up and cooldown periods.

Exercises such as the push-up, sit-up, parallel bar dip, and chin-up/pull-up, on the other hand, can effectively be used in the conditioning period to develop muscular endurance or muscular strength.

Few exercises are inherently unsafe. Nonetheless, some people, because of predisposing conditions or injuries, may find certain exercises less safe than others. Use good judgment before performing these exercises. However, for the average athlete who is of sound body, following the directions written below will produce satisfactory results with a minimum risk of injury.

Finally, some of the calisthenics listed below may be done in cadence. These calisthenics are noted, and directions are provided below with respect to the actions and cadence. When doing exercises at a moderate cadence, use 80 counts per minute. With a slow cadence, use 50 counts per minute unless otherwise directed.

SAFETY FACTORS

While injury is always possible in any vigorous physical activity, few calisthenic exercises are really unsafe or dangerous. The keys to avoiding injury while gaining training benefits are using correct form and intensity. Also, athletes with low fitness levels, such as trainees, shouId not do the advanced exercises highly fit athletes can do. For example, with the lower back properly supported, flutter kicks are an excellent way to condition the hip flexor muscles.

However, without support, the possibility of straining the lower back increases. It is not sensible to have newbies do multiple sets of flutter kicks because they probably are not conditioned for them. On the other hand, a conditioned athlete may use multiple sets of flutter' kicks with good results.

The key to doing calisthenic exercises safely is to use common sense. Also, ballistic (that is, quick-moving) exercises that combine rotation and bending of the spine increase the risk of back injury and should be avoided. This is especially true if someone has had a previous injury to the back.

If this type of action is performed, slow stretching exercises, not conditioning drills done to cadence, should be used. Some athletes complain of shoulder problems resulting from rope climbing, horizontal ladder, wheelbarrow, and crab-walk exercises. These exercises are beneficial when the athlete is fit and he does them in a regular, progressive manner.

However, a certain level of muscular strength is needed to do them safely. Therefore, athletes should progressively train to build up to these exercises. Using such exercises for unconditioned athletes increases the risk of injury and accident.

Progression and Recovery

Other important principles for avoiding injury are progression and recovery. Programs that try to do too much too soon invite problems. The day after a "hard" training day, if athletes are working the same muscle groups and/or fitness components, they should work them at a reduced intensity to minimize stress and permit recovery.

The best technique is to train alternate muscle groups and/or fitness components on different days. For example, if the Monday-Wednesday- Friday (M-W-F) training objective is cardio vascular fitness, athletes can do running at THR with some light calisthenics and stretching. If the Tuesday-Thursday (T-Th) objective is muscular endurance and strength, athletes can benefit from doing partner- resisted exercises followed by a slow run.

To ensure balance and regularity in the program, the next week should have muscle endurance and strength development on M-W-F and training for cardio endurance on TTh. Such a program has variety, develops all the fitness components, and follows the seven principles of exercise while, at the same time, it minimizes injuries caused by overuse.

Key Points for Safety

Doing safe exercises correctly improves a athlete's fitness with a minimum risk of injury. The following are key points for ensuring safety during stretching and calisthenic exercises:

- Stretch slowly and without pain and unnatural stress to a joint. Use static (slow and sustained) stretching for warming up, cooling down, ballistic (bouncy or jerky) stretching movements.

- 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. However, if done, use only slow, controlled movements with little or no extra weight.

CALISTHENIC EXERCISES

The following are some common calisthenic exercises.

Your Overall Body Fitness Plan

To improve the physical fitness of your body, you need to give it the physical movement that it needs. This means feeding it the right regimen of movements.

Start by working in exercise through aerobics and strength training into your day. Visit your local recreational center or community center. You can even start doing these things at home, too, which will make the process easier and even more enjoyable.

To make it even better, consider these easy and fun ways to get in the exercise that you need.

• Do it with a pattern. 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, head out for a walk with your spouse for a few minutes. If you can't leave the kids, take them with you. This is a great way to get in some quality time away from the television.

• If you can't leave the television, use a stationary bike. During your favorite show, ride the bike. You get the exercise you need without missing your television program and time will fly by.

• Do sports and other physical activities that you enjoy. Swimming, 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.

Your overall body fitness means exercise and movement. When you begin to add these into your day, you'll probably find every excuse not to do them. Yet, you will come to enjoy exercising. For many it's a great stress relief and it can be a lot of fun. Make it your goal to actually put together a workout that you enjoy. It will make all of the difference in how effective it is for you.

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Flexibility

Flexibility refers to the range of movement of a joint. Flexibility is a component of physical fitness. Developing and maintaining it are important parts of a fitness program. Good flexibility can help an athlete accomplish such physical tasks as lifting, loading, climbing, martial arts, running, and physical work with greater efficiency and less risk of injury.

Flexibility is the range of movement of a joint or series of joints and their associated muscles. It involves the ability to move a part of the body through the full range of motion allowed by normal, disease-free joints. No one test can measure total-body flexibility. However, tests can be used to assess flexibility in the hamstring and low-back areas. These areas are commonly susceptible to injury due, in part, to loss of flexibility. A simple toe-touch test can be used. athletes shouId stand with their legs straight and feet together and bend forward slowly at the waist. An athletewho cannot touch his toes without bouncing or bobbing needs work to improve his flexibility in the muscle groups stretched by this test. A qualified Fitness Trainer can help him design a stretching program to improve his personal flexibility.

Stretching during the warm-up and cool-down helps athletes maintain overall flexibility. Stretching should not be painful, but it should cause some discomfort because the muscles are being stretched beyond their normal length. Because people differ somewhat anatomically, comparing one person's flexibility with another's should not be done. People with poor flexibility who try to stretch as far as others may injure themselves.

How Stretching Improves Flexibility

Why do we lose flexibility with age and reduced activity? It's called the myotatic reflex (stretch reflex), and it prevents strains and tears, by limiting range of motion and preventing the body from hurting itself. Without it, our muscles would be allowed to overextend and tear. Every muscle is subject to the myotatic reflex.

The reflex opposes changes in muscle length, especially during a sudden or extreme change. When a muscle lengthens beyond a certain point, the myotatic reflex causes it to tighten and attempt to shorten. This is the tension you feel during stretching exercises. Although an important safety feature, it can be an obstacle to athletic development.

Stretching reconditions the myotatic reflex by teaching your muscles a new limit of safe extension. To counter the reflex, stretching must be slow and deliberate. If you overstretch you can injure the muscle and end up decreasing your flexibility. You may weaken the muscle, requiring a long slow recovery process. Set your stretching goals over a period of weeks or months, not days, for best results.

Stretching Techniques

Using good stretching techniques can improve flexibility. There are four commonly recognized categories of stretching techniques: static, passive, proprioceptive neuromuscular facilitation (PNF), and ballistic.

These are described here and shown later in this section.

STATIC STRETCHING

Static stretching involves the gradual lengthening of muscles and tendons as a body part moves around a joint. It is a safe and effective method for improving flexibility. The athlete assumes each stretching position slowly until he feels tension or tightness. This lengthens the muscles without causing a reflex contraction in the stretched muscles. He should hold each stretch for ten seconds or longer. This lets the lengthened muscles adjust to the stretch without causing injury. The longer a stretch is held, the easier it is for the muscle to adapt to that length. Static stretching should not be painful. The athlete should feel slight discomfort, but no pain. When pain results from stretching, it is a signal that he is stretching a muscle or tendon too much and may be causing damage.

PASSIVE STRETCHING

Passive stretching involves the athlete's use of a partner or equipment, such as a towel, pole, or rubber tubing, to help him stretch. This produces a safe stretch through a range of motion he could not achieve without help. He should talk with his partner to ensure that each muscle is stretched safely through the entire range of motion.

PNF STRETCHING

PNF stretching uses the neuromuscular patterns of each muscle group to help improve flexibility. The athlete performs a series of intense contractions and relaxations using a partner or equipment to help him stretch. 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.

BALLISTIC STRETCHING

Ballistic, or dynamic, stretching involves movements such as bouncing or bobbing to attain a greater range of motion and stretch. Although this method may improve flexibility, it often forces a muscle to stretch too far and may result in an injury. Individuals and units should not use ballistic stretching.

Safety Guidelines

Stretching is only beneficial if done properly. Stretch gradually, and with proper form to avoid injury. Other key points include:

• Consult your doctor before starting any exercise program, including one increasing your flexibility. This is especially important if you've suffered a previous injury that may be affected by flexibility training.

• Devote several minutes to stretching three to five days a week, and as part of a warm up for any athletic activity.

• Complete a large muscle warm-up such as brisk walking, bike riding, jumping jacks etc. for five to ten minutes before stretching to warm up the body.

• Don't bounce or jerk when you stretch. Gently stretch to a point of tension and hold. Bouncing causes the muscles to tighten and increases the risk of injury.

• Don't hold your breath; breathe normally and deeply with a feeling of relaxing the body.

• Hold the furthest point of any stretch for a few seconds, then stretch further and hold that new position for 20-30 seconds. Be patient.

• If you're a beginner, allow some time to see results. Remember, it took years to get tight.

• Hold each stretch with a feeling of lengthening the targeted muscles.

• Don't overstretch. A mild sensation of pulling should be felt in the target area, start slow & don't over do it. Stop if you feel any pain.

• You should never feel pain in your joints during stretching exercises. If you do, stop immediately and consult your health care provider.

FITT Factors

You should include stretching exercises in all of your workouts. The following FITT factors apply when developing a flexibility program.

Frequency: Do flexibility exercises daily. Do them during the warm-up to help prepare the muscles for vigorous activity and to help reduce injury. Do them during the cooldown to help maintain flexibility.

Intensity: Stretch a muscle beyond its normal length to the point of tension or slight discomfort, not pain.

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, assumed slowly and gradually, as well as passive stretching and/or PNF stretching.

A recommended sequence of warmup activities follows. Athletes should do these for five to seven minutes before vigorous exercise .

- Slow joggin-in-place or walking for one to two minutes. This causes a gradual increase in the heart rate, blood pressure, circulation, and increases the temperature of the active muscles.

- Slow joint rotation exercises (for example, arm circles, knee/ankle rotations) to gradually increase the joint's range of motion. Work each major joint for 5 to 10 seconds.

- Slow, static stretching of the muscles to be used during the upcoming activity. This will "loosen up" muscles and tendons so they can achieve greater ranges of motion with less risk of injury. Hold each stretch position for 10 to 15 seconds, and do not bounce or bob.

- Calisthenic exerciese, as described in another section, to increase the intensity level before the activity or conditioning period.

- Slowly mimic the activities to be performed. For example, lift a lighter weight to warm-up before lifting a heavier one. This helps prepare the neuromuscular pathways.

Warm-Up and Cool-Down

The warm-up and cool-down are very important parts of a physical training session, and stretching exercises should be a major part of both.

THE WARM-UP

Before beginning any vigorous activity one should prepare the body for exercise. The warm-up increases the flow of blood to the muscles and tendons, thus helping reduce the risk of injury. It also increases the joint's range of motion and positively affects the speed of muscular contraction.

THE COOL-DOWN

The athlete should not limit flexibility training to just the warm-up. The following information explains the importance of cooling down and how to do it correctly.

- Do not stop suddenly after vigorous exercise, as this can be very dangerous.

Gradually bring the body back to its resting state by slowly decreasing the intensity of the activity. After running, for example, one should walk for one to two minutes. Stopping exercise suddenly can cause blood to pool in the muscles, thereby reducing blood flow to the heart and brain. This may cause fainting or abnormal rhythms in the heart which could lead to serious complications.

- Repeat the stretches done in the warm-up to help ease muscle tension and any immediate feeling of muscle soreness. Be careful not to overstretch. The muscles are warm from activity and can possibly be overstretched to the point of injury.

- Hold stretches 30 seconds or more during the cool-down to improve flexiblity. Use partner-assisted or PNF techniques, if possible.

Cool-down periods

You should sometimes use an entire workout session on a "recovery" or "easy"training day to work on flexibility improvement.

You may also work on it at home. Stretching is one form of exercise that takes very little time relative to the benefits gained.

Rotation Exercises

Rotation exercises are used to gently stretch the tendons, ligments, and muscles associated with a joint and to stimulate lubrication of the joint with synovial fluid. This may provide better movement and less friction in the joint. The following exercises should be performed slowly.

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BODY COMPOSITION

A common method for determining body fat composition is with calipers. There are also height to weight and circumference ratio's but these are the least accurate. Calipers are better but only indicate subcutaneous fat not deep tissue fat or fat surrounding internal oegans.

A more accurate way to determine body composition is by hydrostatic or underwater weighing. However, this method is very time-consuming and expensive and usually done only at hospitals and universities. Athletes who are overweight should follow a fat loss program. Such programs include sensible diet and exercise regimens.

NUTRITION AND BODY COMPOSITION

Measure your weight and/or body fat. Take a look at the weight allowed for your height as shown in Table 1. If you exceed the weight listed for your height, you may not necessary be over fat. Some well-muscled individuals have body weights that far exceed the values for weight listed on the charts for their age, gender, and height. Yet, only a small percentage of their total body mass may be fat. If you don't fall into the well-muscled category, it's time to starting making some changes to your lifestyle.

This exercise program meets the requirement to be physically active everyday. However, you will still need to make some small changes to your diet to so that you can develop an appropriate body composition. Losing one to two pounds a week is a realistic goal, which is best accomplished by a combination of eating less and exercising more. People always want to know if a particular food is good or bad for them. No single food choice is necessarily a bad choice.

Too many bad choices over time can accumulate into a poor diet. Poor choices like a lunch of soda, chips, 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. Eating for performance and health doesn't mean that you have to give up your favorite foods

Diet Fitness, You Are What You Eat, Really!

"Diet" is a word that is only second to that of exercise when it comes to hatred by many people. But, here, we aren't talking about a diet to lose weight. We aren't talking about a diet that you will go on to lose weight and then come off of later. What you need to accomplish through a diet is to train your body to eat healthily. You need a diet that is actually a way of eating, not a temporary thing but a permanent thing.

Although that sounds even worse, dieting is something that is simple to do healthily even if you can't live without certain foods. You can do it even when you are in too much of a rush and don't have time. And, you can do it with lots of favors that you AND your children will enjoy.

Don't think about a diet that's taxing, troublesome, limiting or boring. Think of your diet as being free, open, full of taste and adventure, with all of the comfort that you want and need, too.

What's Healthy?

The foods that you need play a significant role on your health. Foods are the fuel that your body requires to do a good job at the tasks that you ask it. In our machine look at the way that food works, the food that you consume is the fuel that your machine needs.

If you don't give it quality food, it won't perform the right way. Have you ever gone to put gas into your car and gotten to a really bad gas station where the fuel wasn't high quality or even up to standard? It slows your car down. 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.

In the way of your body, healthy food is just as important. If you consume the wrong foods all of the time, your body will not be able to perform as well as if you gave it the highest quality foods.

• Without nutrition, your body can become ill faster and with greater intensity.

• Your body does not heal as quickly from injury.

• Your blood pressure rises, your heart rate increases to unhealthy levels.

• You are more prone to limitations physically as well as mentally.

All sorts of problems arise from not eating a healthy diet of food. But, 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, improve your physical fitness from the inside to the out, and they are very low in calories meaning you can eat more.

• Fruits are sweet so they can solve the sweet tooth. They also provide you with antioxidants and all types of nutrients that give your body the fuel it needs.

• Whole grains are also an important product of a healthy diet. Unlike "white" foods, whole grains give you so much more health. They don't cause you to gain weight like others. Choosing simple differences from bread to pasta to potatoes allows you to get the tastes that you love but without the added calories, fats, and sugars that can cause you health issues.

• Water intake is also important. Those that do not get enough fluids end up having a body that retains water rather than having less. The body goes into dehydration mode, causing you to keep in all that you can. Consuming enough water means that you'll system is hydrated, you're eating less and that you aren't getting as many calories from other liquids.

• Meats are important parts of the diet, too. You need protein but you shouldn't want to get it from fatty meats. Improving your diet to just lean meats will allow you to cut down on the intake of cholesterol which will ultimately clog your heart minimizing blood flow to the rest of your body. If you don't do anything else, improving these five areas is all you need to do. The good news is that you don't often need a lot of work to make them happen. Your doctor may have additional or different recommendations for your health, too. He or she may recommend a diet that is different for your specific health issues. In addition, 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.

Dieting To Lose Weight

Finally, if you need to lose weight, you need to minimize the amount of calories that you are taking in by monitoring how many you are consuming.

The average person should consume about 1800 to 2000 calories per day. If you are dieting and need to lose weight, you need to reduce this amount to at 1500 to 1600 calories per day. 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.

Where Are You Now?

When it comes to improving your diet fitness, you need to take into consideration the location that you are right now.

What do you eat for breakfast, 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, take note of how a normal day or week goes for you. Here are some steps to follow to find out how healthy your diet actually is and how healthy it isn't!

1. 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!

2. Figure out how many calories you are consuming in an average day.

3. Look at your list of foods and see how many of them are high in transaturated fats, sugars and calories in general.

4. 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. How often did you eat without actually being hungry but being instead bored, anxious, stressed or otherwise emotionally impared?

When you look at these facts you may clearly see where the problems lie. Being honest with yourself is important, though. For most people this is as simple as tracking what they eat over the period of a few days to a week.

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.

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, there are several key things for you to address. Don't worry, they aren't all bad!

First, find out why it is that you can't give them up. For example, are you connected with that big slice of apple pie because it was your favorite growing up, you may have an emotional attachment to the foods. If you love your mashed potatoes loaded with gravy, sour cream and butter just because you love the taste, that's a different story.

Identifying why you have to have a specific food is important so that you can actually see the benefits of eating those foods. If you need apple pie to feel safe, you need to address this emotional problem. If you just love the taste, you can find ways to get much of the same taste without a lot of the calories.

Next, determine if there is a better way for you to get the foods that you like. For example, will sweetened sweet potatoes that are mashed still give you the same texture and creaminess that you are craving?

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.

Indeed you may want that slice of apple pie. But, use it in a different way. For example, instead of eating it every few days make it the reward that you get for a week of good eating. 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, and therefore you can improve your health overall.

One limit to this is when the food itself is detrimental to your health condition. If you are a diabetic, 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.

You should know what types of foods you can not eat. If you don't know you should talk to your doctor about this. There are certain times in life that foods become prime suspects to leading to health risks. Food isn't worth the risk of your life.

How Can You Improve?

Okay, here is comes. The awful, limiting diet that's going to make your taste buds go permanently bland is up next, right? NO! You don't have to be limited by what you can eat because most food that is available that is in its natural state is just fine for you! In fact, if you give it a try you may find that you like these foods better than you do the high fat, high cholesterol foods that you currently are eating.

This section of our book is long for a reason. 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. If you can not commit to making changes here, your diet fitness can threaten your life through disease and even early death. Yet, much of the damage that is done through eating the wrong foods can be reversed over time by eating a healthy diet. That's exactly what you need to strive for here.

We've already talked about what foods you need to eat for a healthy diet, now you need to consider how you will make changes that you can actually live with.

Here are several key areas to make changes and exactly how you should make them. Don't fret about the foods you love, remember moderation is the key factor in real diet fitness health.

Heart Health

Improving your heart's health is essential. For this, eat lean cuts of meat. Paying attention to the amount of saturated fats in the food you eat is also key to improving your health and well being.

In addition, there are various foods that can help you to improve your hearts health. For example, replacing the vegetable oil in your diet with olive oil, in moderation can improve your health. Garlic is a great antioxidant for your heart too. Reducing the amount of sodium that you take in is also a key factor in improving health. Instead of using a lot of salt, try other flavor additions to your dishes.

1. Consume more fish. You should try to consume at least 2 to 3 servings of fish per week. Or take a supplement of fish oil.

2. 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. Your weapon is that of antioxidants!

Antioxidants are powerful nutrients that are in fruits and vegetables. A good way to know if they are in the foods that you are eating is to look at the color of the food. The darker, richer and brighter the color is, the more antioxidants are in it.

Antioxidants can help to transform your health. They can help to repair damage to cells throughout your body and thereby make you look and feel younger. They can help to unclog your heart's arteries from cholesterol. And, they help to remove toxins from your body which means a reduction in risks of cancer.

Using antioxidants for your overall health is a key factor in improving your health! While you can get many of them through supplements, 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. Yes, you are in a hurry and who has time to chop up vegetables? Well, there are reasons why an investment in a bit more time here can literally save your life.

Many foods that are pre-made contain high amounts of preservatives, or products that are placed in foods to keep them fresh and looking good. Some of these preservatives can clog up your heart, can lead to increased health risks for cancer and they put the pounds on.

The trick you should follow, then, is to visit your grocery store and walk around the outside aisles only as much as possible. No boxed dinners, no frozen entrees. The produce section is your friend filled with riches. Meats, milks, eggs and other fresh products usually line the walls of the building. Avoid the aisles and you'll improve your health overall.

Overall Diet Fitness Plan

Does this sound like a lot of work? Don't worry; we'll make it simpler for you. Here are the tips that you need to get your diet fitness plan off the ground and allowing you to improve your health considerably!

1. Eat more fruits and vegetables. Visit your favorite recipe sites on the web and look for vegetable recipes that aren't rich with sauces, butter or creams. Add one new recipe to your diet each week.

2. Start looking for leaner cuts of meat. Remember, meats that are high in saturated fat are clogging your heart. One good switch is with ground meats. Don't reach for beef, but replace at least part of it with ground turkey or pork. You won't notice the taste difference. Eat more fish, chicken and pork over beef.

3. Reduce portion sizes. No food in one sitting should be a larger quantity than the size of your palm. To help you to not feel hungry, eat a bit slower.

4. Visit the website of the American Heart Association to get heart healthy recipes. Try to look for ways to improve your current recipes through replacing butters, salts, unhealthy foods with foods that are better for you. Look at your grains. Replace white rice and pasta with whole grain. Replace white bread with whole grain bread.

5. Remove soda from your diet. This single movement alone will improve your health considerably. It adds weight to your body and it causes all types of health risks later in life.

6. Look at labels. Learn to read labels so that they tell you what's in the foods you eat. Reduce the amount of fat, cholesterol, and sugars in the foods that you eat.

If you need to lose weight, then you need to consider a calorie reduction. Dropping just a small amount of weight means that you need to eat less and do more physically. There is no fad diet that is more comprehensively safer and effective than just that: eat less and get more exercise every day.

Eating healthy isn't an option if you wish to increase your lifespan and increase your health. While you may love food, learning to make healthier recipes shouldn't be something you put on the back burner because you are too busy, don't like those foods (you probably don't know what they taste like anyway!) or you think its too much work.

Food is a requirement to living and a healthy diet is an essential part of living a long life. Don't make sacrifices here for speed, convenience or habit. Remember; while making changes at first is a challenge, you will get into the habit and will eventually love the differences you have made, guaranteed!

EATING RIGHT

When you decide you want to undertake a body building program, the foods you eat can make a huge difference in the effectiveness of your program. Many people don't pay enough attention to the types of food they eat. But food is very important in a body building program.

Food supplies us with calories. Calories are tiny bits of energy that your body uses to perform work. Counting calories isn't as important as knowing what calories will be the best ones to consume for the maximum effect on your workout. To have enough energy to perform your workout, you'll need a lot of different nutrients. One of the most important would be carbohydrates.

Carbs

Carbohydrates are the body's main source of glucose. Glucose is a simple carb that is stored in your muscles and liver as glycogen. Glycogen is the principal form of energy that is stored in muscles. When your muscles are filled with glycogen, 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, but that requires the breakdown of body protein from muscle. If you're not eating enough carbohydrates, your body will start breaking down muscle tissue for glucose.

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, potatoes, whole grain breads, oatmeal, and brown rice.

These natural complex carbs are made of long "chains" of sugar and are digested very slowly. 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 men, the amount of carbs that should be taken in by multiplying their body weight by three. That number will be the amount of grams that should be consumed daily. Women multiply their body weight by two to get their carb gram intake. For example, a 200 pound man should consume 600 grams of carbs per day and a 125 pound woman would eat 250 carb grams daily.

Along with carbs, you must consume enough fiber in your diet. Eating fiber makes muscle tissue more responsive to anabolism by improving sugar and amino acid uptake, and aiding in muscle glycogen formation and growth. Beans and oatmeal are two excellent sources of fiber.

Divide your carb meals into six servings throughout the day. This divide and conquer approach stimulates a steady release of insulin to create an anabolic, or muscle building, state. If you eat too many carbs in one sitting, the net effect is that fat-storing enzymes kick into high hear and you lose than lean and hard look.

Eat some simple carbs after your workout and eat more of them. Honey, sugar and refined foods such as white bread and white rice - typical simple carbs - are digested quickly and easily. The resulting insulin spike is a double edged sword, however. After training, it can prevent muscle catabolism while promoting anabolism. If you have not been working out, the intake of simple carbs can stimulate fat storage.

A high carb intake at your post training meal will have less chance of being stored as fat, as carbs must replenish depleted glycogen levels before they gain the ability to stimulate fat storage. Eat about 25% of your daily carbs at this meal.

Breakfast is definitely the most important meal of the day, and besides your post- workout meal, it is also the best time to load up on carbs. Blood sugar and muscle glycogen levels are low from your overnight fast. Your body must replenish these levels before stimulating the fat storing machinery in the body.

As your day wears on, your carb intake should decrease. Your energy requirements will also decrease at this time, so your body won't need as much. If you eat carbs late in the day, your body will store them as fat and increase weight gain instead of muscle mass.

If you are needing to lose some fat along with building your muscles, you will want to rotate your carb intake. Bodybuilders who rotate their carb intake tend to lose more fat than bodybuilders who maintain a steady flow of carbs while dieting. For example, instead of eating 600g of carbs every day (the typical daily total for a 200 pound bodybuilder), try varying the volume of intake. Eat 50% fewer carbs (300g) for two days, then the standard 600g for the next two days, then 50% more (900g) for the next two days.

The total carb intake is the same, but this schedule works because it lowers muscle glycogen in the first stage (promoting fat loss), and then increases insulin levels (ensuring no loss of muscle) on the final two days. Carb rotation gives you the best of both worlds: decreased fat with no loss of muscle.

Protein

Another important nutrient every body builder needs is plenty of protein. Amino acids are the building blocks of protein. Glucose molecules make up carbohydrates just like amino acids make up proteins.

Protein is involved in growing, repairing, and replacing tissues. That is made possible because proteins are the basis for body structures.

For body builders, nitrogen balance is an important concept to keep in mind when talking about proteins. Nitrogen balance is thedifference between the amount of nitrogen taken in and the amount excreted or lost. If you lose more nitrogen than you consume, your body will break down muscle tissue to get it. On the other hand, if you consume more than you lose, you will be in an anabolic, or muscle building, state.

Protein intake exceeds output, and protein is retained in tissue as new muscle is added. Obviously, this is something that you want. Watch out, if your protein output exceeds intake you would have a negative nitrogen balance. This is not good because the opposite is now happening.

Your body is degrading muscle and other body proteins. You usually see this in people who are starving, burned, injured, or have a fever. This puts your body in what is called a catabolic state.

An anabolic state is when your body has a positive nitrogen balance. The term catabolic refers to the state of the body in which body compounds are broken down for energy purposes. In body building contexts, catabolic means muscle loss. Ultimately, your body won't grow when it is in a catabolic state.

The general rule is to consume daily the same amount of grams in protein as your body weight. A 200 pound body builder, therefore, would need to eat 200 grams of protein every day to put the body in an anabolic state. When calculating the amount of protein you are eating, concentrate on the complete sources of protein like meat, fish, and eggs. While there are proteins in other foods, you need to focus on the complete sources rather than those that are incomplete.

If you are dieting while body building, your protein intake should increase to 1 1/2 times your bodyweight. Many diets have you cutting back on fat and carbohydrate intake. This forces the body to burn more protein for fuel which can put your muscle tissue at risk. To compensate, you'll need to eat more protein to counteract this effect.

Here's a quick guide to the protein content of some foods:

Protein-containing foods 5 oz. steak, cooked 5 oz. roasted chicken 5 t Protein (in grams) 35 43 43 1 egg 1 c. milk 2 T. peanut butter 2 slices of cheese 2 slices of whole wheat bread 1 c. cooked broccoli 1 c. 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, but if you want to get ripped with your body building program, you'll need the amino acids in protein to work in your body. Be aware of the amount of protein you are eating and make them work for you instead of against you.

Fats

Yes, even when you are building the perfect body, you'll still need some fats in your diet. Fats are the main source of energy in the body. Fat combines with glucose for energy in order to spare the breakdown of protein. That way, protein can do what it is supposed to do - build muscle.

The key to fat intake is to stay away from bad fats and only eat the good fat. Saturated fat is bad. These are the fats that contribute to heart disease and high cholesterol. Because of the chemical composition of saturated fat, your body cannot break it down very well.

Saturated fats are commonly found in animal products such as meat, seafood, whole milk dairy products like milk and cheese, as well as egg yolks. Saturated fats elevate blood cholesterol by increasing both the good HDL and the bad LDL. Elevated levels of LDL can clog arteries and cause heart disease. They are also more readily stored as body fat, so they should be limited.

Trans fats should also be avoided. This type of fat is often used in commercially processed food because they are preserved longer. Trans fats cause an over activity in the immune system and are linked to stroke, heart disease, and diabetes. You should truly strive to eliminate all trans fats from your diet.

Unsaturated fats are easier for your body to break down. Some of them can act as antioxidants that can actually help in losing stored fatty tissue in the body. These fats are found naturally in foods like nuts and avocados. These fats have a great effect on the cardio system as they work to lower the bad LDL cholesterol in the body.

The easiest way to tell the difference between saturated and unsaturated fats is to look at them. At room temperature, saturated fats are hard and solid. Unsaturated fats are in liquid form as in oils.

So basically, you should stay away from fats like animal lard and use oils such as olive oil or canola oil. 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, well, fat.

Probably the best type of fat to have in your diet would be Omega 3 Fatty Acids. These fats are most often found in fish and can have some significant health advantages. They can reduce inflammation, help prevent cancer growth, and improve brain function.

Omega 3 Fatty Acids can actually help combat conditions such as depression, fatigue, joint pain, and even Type 2 diabetes. Because they reduce inflammation in the body, they are good for the body builder because they help promote muscle recovery which can be important in the body building process.

Fats are actually an important part of any diet. They play an important role in protecting the body's vital organs. Fats keep the body insulated, maintain healthy hair and skin as well as providing a sense of fullness after meals.

Obtaining sufficient fat in its healthy form is one of the keys to good health and well being and a great body! However, you must be careful not to overdo on the fats, so consider the following suggestions for keeping your fat intake at a healthy level:

• Snack on peanuts instead of chips or candy. About a 1/2 cup is a good amount. • Use olive oil in salad dressings and when cooking • When baking, instead of topping with chocolate or candies, consider using nuts and seeds instead • Try making sandwiches with avocado and tuna instead of higher fat lunchmeats • Eat fish at least three times a week to increase your Omega 3 intake • Limit or even eliminate fast food as well as sources of trans fats like commercially processed cookies and cakes

When you start on a body building program, you will want to pay close attention to the foods you are feeding your body. That includes alcohol as well. Many people like a drink or two or even three to help them unwind and relax. But when you are a body builder, alcohol can have a detrimental effect on your progress.

Alcohol contains nothing but empty calories. It has no nutritional value but it does contain high caloric content. In fact, just one shot of vodka contains 100 calories! Not only will drinking increase your caloric intake, it slows down your metabolism hindering your body's ability to process foods.

Alcohol consumption also hurts muscle growth. Not only will having a hangover lower your workout intensity, but drinking actually lowers protein synthesis by twenty percent. There are several reasons why it does this. For one, it dehydrates your muscle cells. As many know, hydrated and even over hydrated muscles allows for a much higher anabolic environment. Because your cells aren't holding as much water, it becomes much harder to build muscle.

The second reason why alcohol can severely hurt muscle growth is because it blocks the absorption of many important nutrients that are key to muscle contraction, relaxation and growth including calcium, phosphorus, magnesium, iron and potassium.

Not only that, but alcohol lowers the amount of testosterone in your body and actually increases estrogen. Having higher levels of testosterone can help with your workouts by making you more aggressive, so when those levels are down, you will not be as intense in your lifting and weight training.

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. Water is good for you anyway, but for body builders, it can be especially important. Water is part of every single metabolic process that the body undertakes.

Most experts recommend everyone drink six to eight glasses of water daily to stay healthy. For body builders, you'll need much more. Soda, coffee, and tea don't count either. The caffeine can increase fluid loss, so you're not getting the hydration you need. Body builders need at least a half gallon to a gallon per day depending on the intensity of your workouts.

Water flushes out toxins and other metabolic waste products from the body. Water is especially important when following a "high protein" diet, as it helps remove excess nitrogen, urea (a toxic substance), and ketones. If you're eating big to gain weight, then you need even more water to help your kidneys do their work. Without enough water, the kidneys can't function properly. When this happens, some of the load is transferred to the liver. The liver metabolizes stored fat for energy. If the liver is doing some of the kidneys' work, it burns less fat. In addition, water can actually reduce feelings of hunger.

Contrary to popular belief, drinking water can actually help you shed excess water weight. When water is in short supply, the body, thinking there's a shortage, begins hoarding it. This water is stored in extra cellular spaces. In other words, your skin starts looking soft and puffy.

If you're going to be using supplements in your body building program, and you should, water can help them work. Supplements like creatine work in part because it pulls water in muscle cells, creating an anabolic environment needed for muscle growth.

For this to work properly, you need plenty of water. Plus, if you're training hard, then you need a basic mega-vitamin. Many vitamins are water soluble, and water unlocks the power of those vitamins. A good diet is essential to an effective body building program. You can workout with the intensity of a professional, but if your diet stinks, you won't be doing yourself any good.

Consider the following general tips for your nutritional needs:

• Drink skim milk or soy milk • Cut sugar from your diet. Use artificial sweeteners instead. • No regular soda! Diet is better for you anyway and doesn't contain sugar

• 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

15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on whole wheat pasta or brown rice if desired.

Pan Broiled Fish

1 lb. Fish filets One 14 oz. Can diced tomatoes w/ basil, garlic & oregano Arrange fish filets in a single layer in skillet. Cover with tomatoes and liquid. Cover and cook over medium heat for 10-20 minutes, or until the fish easily flakes with a fork. Serve plain or over brown rice.

Broiled Fish Dijon

6 fish filets 1 1/2 lbs small zucchini, cut lengthwise into halves 1/2 cup lemon juice 2 tbsp. low-calorie Dijon mustard 1 clove garlic, minced or pressed 2 tbsp. drained capers Paprika to taste Rinse fish and pat dry. In a separate bowl, stir together mustard and garlic. Arrange fish and zucchini in a single layer in a large pan. Drizzle with lemon juice. Broil on top rack for 5 minutes. Turn fish over, spread with mustard/garlic mixture. Continue to broil for 5 minutes or until zucchini is lightly browned and fish is cooked. Sprinkle with paprika and capers. Serve. 6 servings

Stuffed Chicken Breasts

1 chopped onion 1 pkg. frozen spinach, thawed and dried 1 egg lightly beaten 8 oz. low fat ricotta cheese Salt & pepper to taste 4 boneless, skinless chicken breasts, slice in half and flattened Combine the onion, spinach, egg, and cheese mixture in a bowl. Put a dollop of the mixture into each chicken breast. Tie the chicken breasts together with butchers twine, or put toothpicks through them. Bake at 350 degrees for 30-35 minutes. Optional: Garnish with lemon slices.

Ground Turkey Breast Sauce

1 lb. 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. Put the all spice, salt and pepper in. Pour the spaghetti sauce in. Serve over your favorite type of noodle.

Lemon Pepper Tuna 1 can tuna Lemon Pepper Seasoning Spray a fry pan with no calorie non-stick cooking spray. Add tuna and sprinkle with seasoning. Cook tuna to desired doneness. Eat plain or on a bed of pasta. 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. Add tuna with an amount of Worcestershire Sauce that you like. Cook to desired texture. Add cheese if you like and let it melt after turning the burner off. You can eat this on some whole-wheat bread, plain, or over some brown rice.

Chicken, Rice & Beans

Cooked Shredded Chicken Breast 1/2 - 1 cup cooked brown rice 1/4 can red beans 2 tbsp. barbeque sauce In large bowl or Tupperware, combine rice, beans, and chicken. Add barbeque sauce and stir together until well-coated.

Egg Salad Sandwich

3-4 boiled egg whites (may keep 1-2 yolks) 2 tbsp. low fat mayonnaise 1 tbsp. yellow mustard Ground black pepper 2 slices 100% whole wheat bread Shredded lettuce or spinach leaves 1/2 can tuna (optional for more protein, or just use more egg whites. Chop egg whites and add to medium bowl. Add mayo, mustard, black pepper, and tuna. Mix well and spread over bread. Top with lettuce or spinach leaves and second slice of bread.

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. low fat mayo Ground black pepper 1/2 cup canned peas (rinsed & drained) In medium bowl, combine all ingredients and stir until well-mixed. Microwave for approximately 1 minute when ready to serve.

Fiery Chicken Deluxe

8 oz chicken breast Tabasco sauce (or other favorite hot sauce) 2 tsp cayenne pepper 2 tsp crushed, 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, cayenne pepper, salt with chicken in a container and really roll the chicken breast around in the mix, then let it sit in the refrigerator for 3 - 10 hours (the longer, the juicier it will be) This works best with a Foreman-style grill. Pre-heat, then slap the chicken on and cook for 7 1/2 minutes While the chicken is cooking, stab the red potatoes and cook in the microwave for 4 1/2 minutes or until soft in the middle Take the potatoes out, and put the green beans in for 2 - 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. Cut chicken into two to four thin slices, depending on how thick you would like your roll to be. Put chicken slices in the container; add the salt and pepper, mustard and honey. Let it marinate for 25 minutes. Give the asparagus a quick wash. Snap off tough ends of asparagus and remove scales with vegetable peeler. Place one slice of turkey bacon on each slice of chicken breast. Place one asparagus stick on the top and start rolling it. Once the roll is ready, 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. You can grill rolls than for seven minutes on the electric grill at 375 degrees, or bake them for 25 minutes at 375 degrees.

Three Minute Scallops

1/4 cup dry white wine 2 cloves garlic, minced 1 tsp. Dried parsley Juice of 1/2 lemon 1 lb. Fresh bay scallops, rinsed and patted dry. Heat wine in a medium skillet over medium heat. Add garlic and sauté 1 minute. Add parsley and lemon juice. Cover and cook 1 minute. Add scallops and cook 1 minute or until scallops turn from translucent to opaque. Makes 2-3 servings

Garlic Roasted Vegetables

6 carrots, peeled and quartered 6 parsnips, peeled and quartered 6 shallots, peeled and halved 2 medium onions, peeled and cut into 6-8 wedges 1 large garlic bulb, broken into cloves and peeled 1 tbsp. dried rosemary, or 3 tbsp. fresh, chopped 1 tbsp. dried thyme, or 3 tbsp. fresh 4 tbsp. olive oil In the Oven: Preheat oven to 400 F. Combine all the vegetables in roasting pan, drizzle with oil and stir to coat. Roast for about 1 hour 20 minutes or until tender. Salt and pepper to taste. On the Grill: Turn barbeque to medium. Combine all the vegetables into a tinfoil bag, drizzle with olive oil and stir to coat. Roast for about 30 minutes or until tender. Salt and pepper to taste. Great with meat, chicken and fish.

Chicken Salad Roll-ups

1 lb. boneless, skinless chicken, cooked 2 tbsp. sunflower seeds 2 tbsp. dried fruit bits 1/8 cup celery, diced 1/3 cup nonfat yogurt Fresh Leaf Lettuce Dice chicken, and place in mixing bowl. Combine with sunflower seeds, fruit bits, celery, and yogurt. Spread a little chicken mixture on lettuce leaf and roll up tightly. Repeat until mixture is used up. Serve immediately, or wrap roll-ups in plastic wrap for later use. Makes two servings

Fish in Foil

1/2 lb. halibut, cut in two pieces 1 tomato, chopped 1 green onion, chopped 4 small zucchini, julienne 1 carrot, julienne 1 cup dry white wine 1 tsp. each fresh dill and parsley Dash of freshly ground pepper Preheat oven to 400 degrees. Cut two 12 in. square pieces of foil. Place a piece of fish on each square of foil. Top each piece of fish with tomato, green onion, zucchini, and carrot. Sprinkle each with wine, herbs, and pepper. Fold foil edges together, sealing with a pleat. Bake for 15 minutes. 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. Drink.

Workout Energy Salad

1 cup lettuce, torn into bite-sized pieces 1/3 cup spinach, torn into bite-sized pieces 1/3 cucumber, peeled and sliced 1/3 tomato, sliced 3/4 cup sprouts 1/3 cup shredded carrots 1/3 cup sliced mushrooms 1/3 avocado, cubed 1 tbsp raw sunflower seeds 1 tbsp olive oil 2 tsp lemon juice Dash each of thyme, parsley, basil In a medium-sized salad bowl, combine lettuce, spinach, cucumber, tomato, sprouts, carrots, mushrooms, avocado, and sunflower seeds. In a screw-top jar, mix olive oil with lemon juice and herbs. Shake vigorously, and pour over salad.

Muscle Density Broccoli Salad

1/2 pound cooked steak, cut in strips 1 cup broccoli, cooked and chopped 1 cup green beans, cooked and cut 1 stalk celery, sliced 1/2 cup mushrooms, sliced 1 green onion, 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, sliced Fresh parsley In large salad bowl, combine steak, broccoli, green beans, celery, mushrooms, and onion. In a screw-top jar, combine the vinegar, lemon juice, yogurt, mustard, and pepper, and shake until thoroughly mixed for the salad dressing. Arrange salad on a bed of lettuce leaves. 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. Nutrition is very important when you are trying to build up muscle mass. You don't necessarily have to be dieting, but you do have to be conscious about what you are putting into your body so that you can maximize your workouts.

Weight control - it's time to make the fitness connection

In many cases fitness begins with weight reduction. Aerobic fitness is related to an individual's body fat. The higher the fat, the less likely the individual is to be aerobically fit and the harder it is to maintain higher levels of physical stamina and endurance.

The spin-off is less likelihood of developing heart disease, high blood pressure, and diabetes. Proper nutrition and regular exercise are necessary to help lose weight and improve a state of fitness.

a. Invest in yourself.

(1) Make a decision to lose weight and shape up. (2) Get motivated. (3) Develop a strategy (diet, exercise routine, lifestyle changes, and so on). (4) Carry out the strategy. b. Enjoy the payoffs:.

(1) A healthy appearance. (2) An improved self-image. (3) A sense of accomplishment. (4) A feeling of pride.

Making nutrition work

Improving your nutrition will increase your mileage in many ways. You can even lose weight while improving performance. Your nutrition program will include the right number of calories to cause a steady loss of body fat with no loss of energy.

Stay away from food fads they are usually boring, unhealthy, and too strict and will lead only to temporary weight loss. Compare the benefits of a sound nutrition with the consequences of crash diets...

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, headaches, anxiety and fatigue

Sound Nutrition: Improves health Crash Diets: Can cause depression, dehydration, 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

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 Recommended servings Your diet per day ?

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)

Equal measurements

1 cup = 8 ounces 1 tablespoon = 3 teaspoons 1/4 cup = 4 tablespoons 1 ounce = 40 grams 1 liter = 34 ounces .7 liter = 24 ounces .5 liter = 17 ounces .2 liter = 7 ounces

There is no single food that is so high in calories that a small amount cannot be eaten occasionally. Many people, however, have a particular food obsession that must be recognized. For them trying to eat just a cookie, piece of candy, or sparerib is too tempting.

The urge to eat the whole thing becomes too great. You have to make and follow your own rules according to your ability to control what you eat. Avoidance is one means of control. But if you plan your diet, and diet according to your plan, you can include a favorite high calorie food item as a special occasional treat.

Good cookin' for good lookin - a memo to the cook for cutting calories during food preparation a. The milk and cheese group.

(1) Use skim or lowfat milk in recipes when making puddings, sauces, soups, and baked products. (2) Substitute plain, unsweetened lowfat yogurt or blenderized lowfat cottage cheese in recipes that call for sour cream or mayonnaise. b. The meat, poultry, fish, and dry beans group.

(1) TRIM fat from meat. Cook meats on rack so that fat can drain off. (2) Roast, bake, broil, or simmer meat, poultry or fish without adding fat. Braise in covered pan on stove top or pan broil in a nonstick pan; and add spices to enhance flavors. (3) Remove skin from chicken or turkey.

(4) Chill meat broth until fat turns light and solid on top. With a spoon or knife, skim or peel fat off and discard. c. The vegetable and fruit group.

(1) Steam, boil, broil, or bake vegetables. Some fruits may be broiled or heated with spices added for flavor. (2) Go easy on sauces, butter, and margarine. Season with herbs and spices. Crisp- cooked vegetables usually don't require as much seasoning as overcooked vegetables. (3) Try lemon juice or vinegar on salads. Cut way back on regular salad dressings. (One-fourth cup creamy dressing is approximately 340 calories!) (4) Read nutrition information labels on food packages. d. The bread and cereal group.

(1) Use less fat and sugar than called for in recipes. Substitute lower calorie ingredients. (2) Avoid recipes for baked products that require large amounts of fat and sugar. (3) Check ingredient labels for fat and sugar content. Check nutrition information label for total calories in each portion. (4) Use diet margarine or plain yogurt on baked potatoes instead of margarine, butter, or sour cream. (5) Have boiled, steamed, or baked rather than fried potatoes.

Dining tips a. Avoid gravies, sauces, and deep-fried food. If the meat has been fried (southern style chicken, schnitzel), remove the coating and eat only the meat. b. Remove all the visible fat from the meat. c. Request diet salad dressing, vinegar, or lemon juice for your salad; most restaurants have them. d. Starchy foods are not fattening when consumed in moderate quantities. However, avoid those prepared in cream

sauces or deep-fried. For example, baked potatoes with a small amount of sour cream or margarine is a good choice. Also, noodles, rice, macaroni, or spaghetti are good potato substitutes. e. Avoid rich desserts, ice cream, gelatin, pastry, candy, cookies, pies, cakes, sugar, honey, jam, jelly, regular soda, and other sweets. These are sources of concentrated calories that quickly cause your total intake to skyrocket in just a few bites. USE SPARINGLY, if you must. f. If you MUST have a snack, have fresh fruits, a few crackers or pretzels, or delicious low-calorie raw vegetables. g. Low-calorie beverages, black coffee, unsweetened sodas, and mineral water add no calories to your diet. Lowfat milk is also a nutritious choice. Carry individually packaged sugar substitutes to sweeten beverages. Try a slice of lemon or lime in a glass of ice water.

Alcohol calories Food Calories

American beer, 12 oz. 160 European beer, 1/2 liter 250 Cocktails, 4,6 oz. (1/2 cup) 165 Hard liquor, 11/2 oz. jigger 110 Dry wine, .25 litre (8 oz.) 200 Sweet wine, .25 liter (8 oz.) 300

Educate your appetite a. Follow these tips to lose weight and body fat. (1) Eat S-L-O-W-L-Y (2) Consume less fat. (3) Take smaller portions (4) Consume less sugar. (5) Take smaller bites (6) Chew food thoroughly (7) Eat at least three regular meals per day. (8) Plan snacks. b. Plan your food intake and abide by your plan. Keep a food diary and monitor your own intake. c. Always check your intake for balanced nutrition and total calories.

d. Become aware of how many calories you're consuming- especially in snack foods.

Sample calorie chart Food Calories

Chocolate milkshake ( 8 oz.) 840 Coke, soda, or sugared beverage, 12 ozs. 160 French fries, 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, 2 scoops 200 Potato or corn chips, 1 ounce package 180 Chocolate candy, 1 ounce 150 Grapefruit or orange juice, 1 cup 100 Big Mac 557 Quarter-pounder with cheese 521 AAFES jumbo cheeseburger 654 Cottage cheese, creamed, 1 cup 223 Beer (European), 1/2 liter 250 Creamy salad dressing, 1/4 cup 340 Salted nuts: Peanuts, 2 tbs 170 Cashews, 25 nuts 252 Mixed, 25 nuts 188

Easy ways to save calories

One sure way to save calories without reducing PORTION SIZE is to choose foods that are: a. Lower in sugar. Each teaspoon supplies an additional 20 calories. b. Lower in fat. (Each teaspoon supplies an additional 45 calories).

Weight control - a personal choice

Instead of Calories Substitute with Calories

1 cup sweetened applesauce 232 Unsweetened applesauce 100

3 oz. beef bologna 237 Lean ham 103 1 oz. natural Swiss or cheddar 110 Part-skim milk mozzarella 90 cheese 1 cup cream-style cottage 223 Low-fat (1%) cottage cheese 125 cheese 1 oz. cream cheese 106 1 oz. Neufchatel cheese 70 1 cup vanilla ice cream 257 One-half cup vanilla ice cream 129 1 cup whole milk 170 Skim milk 80 3 oz. dry salami 384 Canned chicken 153 1 cup sour cream 454 Low-fat yogurt 123 One-half cup frozen sweetened 139 Frozen unsweetened strawber- 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. Get motivated. Forget those old excuses: But I've got a large frame you know, big bones, or Everyone in my family is big it's hereditary, or Gosh, I haven't weighed 180 pounds since I was 15 years old, or I can still workout OK, so why lose weight? b. If you're serious about losing weight, it will be easy to give up these typical excuses. Dieting is up to you if you are willing to try. Don't be angry that you have to lose weight; think of it as something you have chosen to do. You may be a good athlete now, but you want to strive to be the best. c. Try not to be food centered. Eating should be a source of enjoyment and satisfaction and not substitute for feelings of boredom, anger, loneliness, or discouragement. Occupy your time with other activities not related to food. This is important if you plan on being successful at losing weight. Make up your mind to control food instead of letting food control you.

d. Construct new habit patterns. Make your meals last longer, slow down, enjoy flavors, pause halfway through meals and don't stuff yourself. Make meals as pleasant as possible even if you are cutting down on what you eat. e. Don't be discouraged by weight plateaus (periods when no weight loss occurs despite your dieting and exercise efforts). Your body is adjusting to your new eating habits and changes are taking place. Stick with it! f. You are always responsible for what you are eating. Don't cheat; remember, overeating hurts no one but yourself. g. If you need extra help with your diet contact the nutrition clinic at your nearest treatment facility. For an exercise plan the physical therapy clinic at your nearest medical treatment facility is an excellent resource; h. Remember all the work it took to get you to your desired weight. Don't let this be wasted effort. i. For best results, combine dietary plans with regular exercise

Build a healthy base by eating a variety of foods. Different foods contain different nutrients and other healthful substances. No single food can supply all the nutrients in the amounts you need. To make sure you get all the nutrients and other substances you need for health, build a healthy base by using the Food Guide Pyramid (Figure 14-1) as a starting point. Choose the recommended number of daily servings from each of the five major food groups.

Breads, Cereals, Rice, and Pasta Group:

Foods made from grains (wheat, rice, and oats) should form the foundation of a nutritious diet. They provide vitamins, minerals, carbohydrates (starch and dietary fiber), and other substances that are important for good health. Grain products are low in fat, unless fat is added in processing, in preparation, or at the table.

Whole grains differ from refined grains in the amount of fiber and nutrients they provide, and different whole grain foods differ in nutrient content, so choose a variety of whole and enriched grains. Eating plenty of whole grains, such as whole wheat bread or oatmeal may help protect you against many chronic diseases. You should consume at least 6-11 servings daily from the base of the pyramid.

Consuming the recommended daily intake is not difficult if you understand serving sizes. A 1/2 cup of cooked rice, cereal, or pasta is about the same size as your fist. The best choices from this food group are bran cereals, oat bran, low fat bagels (pumpernickel, rye, whole wheat), whole grain muffins (bran, corn and oat bran), whole grain breads and rice, and stoned wheat and whole grain crackers.

Vegetable Group:

The vegetable group is one area where many people regularly fail to consume enough. Vegetables are nature's vitamins. To ensure that you get essential vitamins and minerals, you should strive for 3-5 servings per day from this group. A serving size of raw or cooked vegetables is only 1/2 cup, and most people eat more. One cup of leafy raw vegetables is also a serving size, which is much smaller than the regular salad served with a restaurant dinner. A 1/2 cup of vegetables is about the size of a tennis ball.

To maximize the vitamin and mineral content of your vegetables, don't overcook. Cook in a microwave, steamer, or wok only until tender crisp. The lighter colored vegetables, such as cucumbers, iceberg lettuce, and celery are mostly fiber and water with very little calories, vitamins, or minerals. Choose dark green, orange, and yellow vegetables.

The darker the vegetable, the more likely it is to have large amounts of vitamins and minerals. A variety of different vegetables should be consumed to ensure that you receive a variety of nutrients. Broccoli, spinach, green peppers, tomatoes, cauliflower, Brussels sprouts, collards, carrots, or winter squash are the best choices. A 3/4 cup of vegetable juice also constitutes a serving from this group.

Fruit Group:

The fruit group, in addition to providing vitamins and minerals, also provides fiber. Two to four servings of fruits are recommended each day. Breakfast is a good opportunity to eat some fruit. Drinking a glass of fruit juice for breakfast is a convenient way to get half of the minimum daily servings. Other good choices are citrus fruits, bananas, cantaloupe, kiwi, strawberries, and dried fruit. A serving size for the fruit group is one piece of medium sized fruit or melon wedge, or a 1/2 cup of chopped, canned, or cooked fruit.

A 1/2 cup of fruit is about the same size as a tennis ball. If you choose fruit juice, make sure that it is not mostly sugar and contains a good amount of vitamins and minerals. A 3/4 cup of fruit juice equals one serving. Juice that you can see through

(apple, grape, or cranberry juice) usually contains more processed sugar than one that you cannot see through (orange juice, peach nectar, or prune juice).

Milk, Yogurt, and Cheese Group:

These dairy products are a great source of protein, vitamins, and minerals (fortified by law) especially calcium and riboflavin. The milk group, however, can also contain a large amount of fat. Many no-fat or low-fat dairy products are available, including cheese, milk, sour cream, and yogurt. Top choices are 1% or skim milk, low-fat cheese, and yogurt. The recommended number of servings per day for this group is 2-3, and is easily attainable. One cup of milk or yogurt, a 1/2 cup of natural cheese (Cheddar or Swiss), or 2 ounces of processed cheese (American) is considered a serving size. 1 ounce of cheese is about the size of four dice.

Meat, Poultry, Fish, Dry Beans, Eggs, and Nuts Group: The Meat and Beans Group is very important for obtaining protein, vitamins, and minerals. Like the milk group, this group can contain large amounts of fat as well. Quick and easy choices include canned tuna, chicken, peanut butter, lentil soup, and beans. Two to three servings from this group are required each day. Most people are at one extreme or the other by consuming too much or not enough from this group.

The serving sizes typically consumed greatly exceed the nutritional requirement. For example, 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. A serving size of cooked fish, poultry, or red meat is 2 to 3 ounces (the size of a regular deck of playing cards), a 1/2 cup of cooked dry beans, a 2 1/2 ounce soyburger, 1 egg, 2 tablespoons of peanut butter, or 1/3 cup of nuts.

Fats, Oils, and Sweets Group: At the top of the food pyramid are the items that should be eaten in moderation. However, it does not mean that you should never eat these items. Most fats and sugars are nutrient poor. Foods from this group should be chosen in moderation because they often replace nutrient dense foods, so you may not get your daily requirement for the essential nutrients. For this reason, they are referred to as empty calories.

This means that they provide nothing to the body except calories; no vitamins, minerals, fiber, water, or protein. Foods from this group are still an important part of a performance diet. Sweets add taste and flavor, while fat provides essential fatty acids like linoleic acid (part of every cell membrane), which can't be made by the body. A better food preparation choice is baking, roasting, or grilling, however, frying food in fat (cooking oil) once in a while is all right.

Top choices from this group include olive oil, walnuts, molasses, berry jams, or a favorite dessert. 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.

Choose natural or less processed foods whenever possible. An apple is a better choice than applesauce, which is a better choice than apple juice, which is a better choice than apple pie. A baked potato is a better choice than mashed potatoes, which is a better choice than potato chips. Whole grain (wheat) bread is usually a better choice nutritionally than white bread. Food processing tends to remove vitamins, minerals, and fiber and add undesirable or questionable additives.

Your pattern of eating is also important. Snacks and meals eaten away from home provide a large part of daily calories for many people. Choose them wisely. Try fruits, vegetables, whole grain foods, or a cup of low-fat milk or yogurt for a snack. When eating out, choose small portions of foods. If you choose fish, poultry, or lean meat, ask that it be grilled rather than fried. Also, notice that many of the meals and snacks you eat contain items from several food groups. For example, a sandwich may provide bread from the grains group, turkey from the meat and beans group, and cheese from the milk group.

CHOOSE SENSIBLY

The carbohydrates, fats, and proteins in food supply energy, which is measured in calories. High-fat foods contain more calories than the same amount of other foods, so they can make it difficult for you to avoid excess calories. However, low fat doesn't always mean low calorie. Sometimes extra sugars are added to low-fat muffins or desserts, for example, and they may be just as high in calories.

Fats supply energy and essential fatty acids, and they help absorb the fat-soluble vitamins A, D, E, and K, and carotenoids. You need some fat in the food you eat, but choose sensibly. Some kinds of fat, especially saturated fats, increase the risk for coronary heart disease by raising the blood cholesterol.

In contrast, unsaturated fats (found mainly in vegetable oils) do not increase blood cholesterol. Fat intake in the United States as a proportion of total calories is lower than it was many years ago, but most people still eat too much saturated fat. Eating lots of fat of any type can provide excess calories. The Nutrition Facts Label will state the number of grams of fat and sugar as well as protein, fiber, and sodium.

Saturated Fats: Foods high in saturated fats tend to raise blood cholesterol. These foods include high-fat dairy products (like cheese, whole milk, cream, butter, and

regular ice cream), fatty fresh and processed meats, the skin and fat of poultry, lard, palm oil, and coconut oil. Keep your intake of these foods low.

Dietary Cholesterol: Foods that are high in cholesterol also tend to raise blood cholesterol. These foods include liver and other organ meats, egg yolks, and dairy fats.

Trans Fatty Acids: Foods high in trans fatty acids tend to raise blood cholesterol. These foods include those high in partially hydrogenated vegetable oils, such as many hard margarines and shortenings. Foods with a high amount of these ingredients include some commercially fried foods and some bakery goods.

Unsaturated Fats: Unsaturated fats (oils) do not raise blood cholesterol. Unsaturated fats occur in vegetable oils, most nuts, olives, avocados, and fatty fish like salmon. Unsaturated oils include both monounsaturated fats and polyunsaturated fats. Olive, canola, sunflower, and peanut oils are some of the oils high in monounsaturated fats. Vegetable oils such as soybean oil, corn oil, and cottonseed oil and many kinds of nuts are good sources of polyunsaturated fats.

Some fish, such as salmon, tuna, and mackerel, contain omega-3 fatty acids that are being studied to determine if they offer protection against heart disease. Use moderate amounts of food high in unsaturated fats, taking care to avoid excess calories.

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

- Choose vegetable oils rather than solid fats (meat and dairy fats, shortening).

- If you need fewer calories, decrease the amount of fat you use in cooking and at the table. Meat, Poultry, Fish, Shellfish, Eggs, Beans, and Nuts

- Choose 2 to 3 servings of fish, shellfish, lean poultry, other lean meats, beans, or nuts daily. Trim fat from meat and take skin off poultry. Choose dry beans, peas, or lentils often.

- Limit your intake of high-fat processed meats such as bacon, sausages, salami, bologna, and other cold cuts. Try the lower fat varieties (check the Nutrition Facts Label).

- Limit your intake of liver and other organ meats.

- Use egg yolks and whole eggs in moderation. Use egg whites and egg substitutes freely when cooking since they contain no cholesterol and little or no fat. Dairy Products

- Choose fat-free or low-fat milk, fat-free or low-fat yogurt, and low-fat cheese most often. Try switching from whole to fat-free or low-fat milk. This decreases the saturated fat and calories but keeps all other nutrients the same.

Prepared Foods

- Check the Nutrition Facts Label to see how much saturated fat and cholesterol are in a serving of prepared food. Choose foods lower in saturated fat and cholesterol.

Foods at Restaurants or Other Eating Establishments

- Choose fish or lean meats as suggested above. Limit ground meat and fatty processed meats, marbled steaks, and cheese.

- Limit your intake of foods with creamy sauces, and add little or no butter to your food.

- Choose fruits as desserts most often.

CHOOSE BEVERAGES/FOODS THAT MODERATE YOUR INTAKE OF SUGARS.

Sugars are carbohydrates and a source of energy (calories). Dietary carbohydrates also include the complex carbohydrates starch and dietary fiber. During digestion all carbohydrates except fiber break down into sugars. Sugars and starches occur naturally in many foods that also supply other nutrients. Examples of these foods include milk, fruits, some vegetables, breads, cereals, and grains.

Added sugars

Added sugars are sugars and syrups added to foods in processing or preparation, not the naturally occurring sugars in foods like fruit or milk. The body cannot tell the difference between naturally occurring and added sugars because they are identical chemically. Foods containing added sugars provide calories, but may have few vitamins and minerals. In the United States, the number one source of added sugars is nondiet soft drinks (soda or pop).

Sweets and candies, cakes and cookies, and fruit drinks and fruitades are also major sources of added sugars. Intake of a lot of foods high in added sugars, like soft drinks, is of concern.

Consuming excess calories from these foods may contribute to weight gain or lower consumption of more nutritious foods. Some foods with added sugars, like chocolate milk, presweetened cereals, and sweetened canned fruits, also are high in vitamins and minerals. These foods may provide extra calories along with the nutrients and are fine if you need the extra calories.

Choose and prepare foods with less salt.

You may be able to reduce your chances of developing high blood pressure by consuming less salt. There is no way to tell who might develop high blood pressure from eating too much salt. However, consuming less salt or sodium is not harmful and can be recommended for the healthy, normal person. At present, the firmest link between salt intake and health relates to blood pressure. High salt intake also increases the amount of calcium excreted in the urine. Eating less salt may decrease the loss of calcium from bone. Loss of too much calcium from bone increases the risk of osteoporosis and bone fractures. Salt is found mainly in processed and prepared foods.

Salt (sodium chloride) is the main source of sodium in foods. Only small amounts of salt occur naturally in foods. 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. Some recipes include table salt or a salty broth or sauce, and some cooking styles call for adding a very salty seasoning such as soy sauce. Not all foods with added salt taste salty. Some people add salt or a salty seasoning to their food at the table. Your preference for salt may decrease if you gradually add smaller amounts of salt or salty seasonings to your food over a period of time.

VEGETARIANISM

Becoming a vegetarian is a lifestyle choice that you have to make for yourself, but when you do decide to switch to a meatless diet, you need to go into it with as much information as you can. Never stop learning about your diet and what you put into your body.

The reasons for switching to a vegetarian lifestyle are many. You will face no nutritional deficiencies. There is no nutrient necessary for optimal human functioning which cannot be obtained from plant food or additional supplimentation.

Animal foods are higher in fat than most plant foods, particularly saturated fats. Plants do not contain cholesterol. Being higher on the food chain, animal foods contain far higher concentrations of agricultural chemicals than plant foods, including pesticides, herbicides, etc.

There are over 20,000 different drugs, including sterols, antibiotics, growth hormones and other veterinary drugs that are given to livestock animals. These drugs are consumed when animal foods are consumed. The dangers herein, in secondary consumption of antibiotics, are well documented.

Being healthier on a vegetarian diet means spending less on health care. Vegetarian foods tend to cost less than meat based items.

The list can go on and on. Whatever your reason for wanting or not wanting to become a vegetarian, I have included this section for your personal choice.

WHAT IS A VEGETARIAN ?

A vegetarian is someone who does not eat meat, fish, poultry or any slaughterhouse by-product such as gelatin. Vegetarians live on a diet of grains, nuts, seeds, vegetables and fruit, with or without free-range eggs, milk and milk products. A vegetarian does not eat any meat, poultry, game, fish, shellfish or crustacean, or slaughter by-products such as animal fats. Vegetarians not eating anything containing dairy products or eggs are called vegans. You might be surprised to know that there are many different types of vegetarians.

• Lacto-ovo-vegetarian: Eats both dairy products and eggs. This is the most common type of vegetarian diet. • Lacto-vegetarian: Eats dairy products but not eggs. • Vegan: Does not eat dairy products, eggs, or any other animal product. • Fruitarian. A type of vegan diet where very few processed or cooked foods are eaten. Consists mainly of raw fruit, grains and nuts. Fruitarians believe only plant foods that can be harvested without killing the plant should be eaten. • Macrobiotic: A diet followed for spiritual and philosophical reasons. Aims to maintain a balance between foods seen as ying (positive) or yang (negative). The diet progresses through ten levels, becoming increasingly restrictive. Not all levels are vegetarian, though each level gradually eliminates animal products. The highest levels eliminate fruit and vegetables, eventually reaching the level of a brown rice diet.

Other terms can be used in describing various vegetarian diets, though their exact meaning can differ. The term strict vegetarian may refer to a vegan diet, though in other cases it may simply mean a lacto-ovo-vegetarian diet. The terms common or broad vegetarian may be used to refer to lacto-ovo-vegetarians. Demi-vegetarian is a term sometimes used to describe persons who eat no or little meat but may eat fish. Persons consuming fish but no meat are sometimes called pescetarians.

There really is no single vegetarian eating pattern as you can see from the definitions above. In fact, because choosing to eat as a vegetarian is such a personal decision, there are some foods you may want to include in your diet that don't fit into the pigeonhole category of vegetarian or vegan.

Most people agree that the basic definition of a vegetarian is a person who doesn't eat meat. That includes chicken, but not fish.

The reasons people choose to eat vegetarian are as varied as the types of vegetarian diets.

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. They were freaked out by the thought of consuming something that at one time could look them in the eye. Others don't like the thought of eating something that was killed in a violent way such as in a slaughterhouse.

Many, many years ago, people survived on what they could grow or kill. Men would kill deer, cows, and pigs to provide food for their families. The women would grow huge gardens that would provide the rest of the nutrition.

Back then, the food was pure and unprocessed. The meat was cleaned and cured without chemicals or preservatives. Vegetables and fruits were canned and saved for the winter at the hands of the settlers themselves.

Somewhere along the way, big business began changing the way food was not only distributed, but also how it was processed for human consumption. New advances in chemicals allowed food to be stored for longer periods of time when they were canned for mass production.

Initially, people just accepted the fact that processed foods were a way of life. 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.

Then concern began to arise as to how safe these foods really were. Studies were conducted, surveys were taken, and results were published that indicated some of these processing procedures weren't as safe as originally thought.

Some of us still don't have much concern over our processed foods, but others have taken a different turn. They have decided that eating pure and natural foods instead of processed foods are the way to go.

Let's look at some common reasons people give for eating meatless meals.

It's true that the way we process meats can begin in a not so pleasant way. Cows and pigs are taken to a slaughterhouse where they use a variety of methods to bring about the death of the animal. Horror stories include bashing the beast in the head or giving them a shot to the brain abound.

Once they are killed, the meat is often injected with preservatives that allow it to be transported and make sure it will keep during the journey. In fact, some meat processors even inject beef with a red dye to make it look more appealing to the consumer.

These two instances - the way animals are killed and the preservatives put into the meat - are reason enough for some people to give up meat. Another good reason is that meat is expensive. It is a lot cheaper to buy vegetarian foods instead of meat.

Meat - especially red meat - is often associated with higher risks of heart ailments, elevated blood pressure, and other diseases. Many experts have said that eating red meat will clog your arteries faster than any other food you might consume.

Plus, even before the animals are sent to a slaughterhouse, their diet consists of chemically processed feed and eating plants and grass that are treated with various pesticides. They are also often injected with artificial hormones to increase meat production. This can't be healthy - for anyone!

Many animals are also infected with diseases due to poor living conditions. Mad cow disease is a very real illness that causes dire circumstances even death.

Vegetarians also worry about the amount of natural resources that are required in raising meat for food. 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, there can be little doubt that eating a vegetarian diet is a healthier way to eat. Medical studies have proven that a vegetarian diet is easier to digest, provide a wider range of nutrients, and imposes fewer burdens and impurities on the body.

Vegetarians are less susceptible to major diseases that afflict present-day society. As a result, they live longer, are healthier, and enjoy very productive lives.

Vegetarians have fewer physical complaints, make less frequent visits to a doctor, fewer dental problems, and thus smaller medical bills. Their immune system is stronger, their bodies are more refined, and their physical appearance is better.

Whatever the reason, most people choose a vegetarian diet for health reasons. It's just a more productive and less invasive way to eat that gives way more benefits than not.

A huge myth among non-vegetarian eaters is that vegetarians are not able to get enough nutrients without meat products. This is simply not true.

GETTING ENOUGH NUTRITION

Human beings need certain nutrients to live and thrive. Certain components of food help our bodies not only operate more efficiently, but keep us from getting sick. Protein, calcium, and vitamins are all contained in our foods. How do vegetarians get these nutrients if they are cutting out foods that provide them?

A well balanced vegetarian diet can provide all the nutrients your body needs and there is much scientific evidence to indicate vegetarians may be healthier than meat-eaters. A vegetarian diet is healthy because it is typically low in saturated and total fat, high in dietary fiber and complex carbohydrates and high in protective minerals and vitamins present in fresh fruit and vegetables. There are six food groups in the vegetarian diet. They include:

• Cereals/grains - wheat (bread & pasta), oats, maize, barley, rye, rice, etc. Potatoes are a useful cereal alternative. • Pulses - kidney beans, baked beans, chick peas, lentils, etc. • Nuts & Seeds - almonds, walnuts, hazelnuts, sesame seeds, sunflower seeds, etc. • Fruit & vegetables. • Dairy products or Soya products - tofu, tempeh, soya protein etc. • Vegetable oils and fats - margarine or butter.

Nutrients are usually divided into five classes: carbohydrates, proteins, fats (including oil), vitamins and minerals. We also need fiber and water. All are equally important to our well-being, although they are needed in varying quantities, from about 250g of carbohydrate a day to less than two micrograms of vitamin B12. Carbohydrate, fat and protein are usually called macro-nutrients and the vitamins and minerals are usually called micro-nutrients.

Most foods contain a mixture of nutrients (there are a few exceptions, like pure salt or sugar) but it is convenient to classify them by the main nutrient they provide. Still, it is worth remembering that everything you eat gives you a whole range of essential nutrients.

Meat supplies protein, fat, some B vitamins and minerals (mostly iron, zinc, potassium and phosphorous). Fish, in addition to the above, supplies vitamins A, D, and E, and the mineral iodine. All these nutrients can be easily obtained by vegetarians from other sources.

Protein is very important in the diet. Women need about 45g of protein a day (more if pregnant, lactating or very active), men need about 55g (more if very active). Evidence suggests that excess protein contributes to degenerative diseases.

How do vegetarians get ample protein in their diets?

From the following sources:

• Nuts: hazels, brazils, almonds, cashews, walnuts, pine kernels etc. • Seeds: sesame, pumpkin, sunflower, linseeds. • Pulses: peas, beans, lentils, peanuts. • Grains/cereals: wheat (in bread, flour, pasta etc), barley, rye, oats, millet, maize (sweet corn), rice. • Soya products: tofu, tempeh, textured vegetable protein, veggie burgers, soya milk.

• Dairy products: milk, cheese, yoghurt (butter and cream are very poor sources of protein). • Free range eggs.

You have may have heard that it is necessary to balance the complementary amino acids in a vegetarian diet. This is not as alarming as it sounds. Amino acids are the units from which proteins are made. There are 20 different ones in all. We can make many of them in our bodies by converting other amino acids, but eight cannot be made, they have to be provided in the diet and so they are called essential amino acids.

Single plant foods do not contain all the essential amino acids we need in the right proportions, but when we mix plant foods together, any deficiency in one is cancelled out by any excess in the other. We mix protein foods all the time, whether we are meat-eaters or vegetarians. It is a normal part of the human way of eating. A few examples are beans on toast, muesli, or rice and peas. Adding dairy products or eggs also adds the missing amino acids, e.g. macaroni cheese, quiche, porridge.

It is now known that the body has a pool of amino acids so that if one meal is deficient, it can be made up from the body's own stores. Because of this, we don't have to worry about complementing amino acids all the time, as long as our diet is generally varied and well-balanced. Even those foods not considered high in protein are adding some amino acids to this pool.

Carbohydrates are the body's main source of energy. Most of our carbohydrates are provided by plant food. There are three main types: simple sugars, complex carbohydrates or starches and dietary fiber. The sugars or simple carbohydrates can be found in fruit, milk and ordinary table sugar. Refined sources of sugar are best avoided as they provide energy without any associated fiber, vitamins or minerals and they are also the main cause of dental decay.

Complex carbohydrates are found in cereals/grains (bread, rice, pasta, oats, barley, millet, buckwheat, rye) and some root vegetables, such as potatoes and parsnips. A healthy diet should contain plenty of these starchy foods as a high intake of complex carbohydrate is now known to benefit health. The unrefined carbohydrates, like whole meal bread and brown rice are best of all because they contain essential dietary fiber and B vitamins.

The World Health Organization recommends that 50-70% of energy should come from complex carbohydrates. The exact amount of carbohydrate that you need depends upon your appetite and also your level of activity. Contrary to previous

belief a slimming diet should not be low in carbohydrates. In fact starchy foods are very filling relative to the number of calories that they contain. We also need fiber in our diets to keep our bodies regular and eliminate waste effectively. Dietary fiber or non-starch polysaccharide (NSP), as it is now termed, refers to the indigestible part of a carbohydrate food. Fiber can be found in unrefined or wholegrain cereals, fruit (fresh and dried) and vegetables. A good intake of dietary fiber can prevent many digestive problems and protect against diseases like colon cancer and diverticular disease.

Too much fat is bad for us, but a little is necessary to keep our tissues in good repair, for the manufacture of hormones and to act as a carrier for some vitamins. Like proteins, fats are made of smaller units, called fatty acids. Two of these fatty acids, linoleic and linolenic acids, are termed essential as they must be provided in the diet. This is no problem as they are widely found in plant foods.

Fats can be either saturated or unsaturated (mono-unsaturated or poly-unsaturated). A high intake of saturated fat can lead to a raised blood cholesterol level and this has been linked to heart disease. Vegetable fats tend to be more unsaturated and this is one of the benefits of a vegetarian diet. Mono-unsaturated fats, such as olive oil or peanut oil, are best used for frying as the poly-unsaturated fats, like sunflower or safflower oil are unstable at high temperatures. Animal fats (including butter and cheese) tend to be more saturated than vegetable fats, with the exception of palm oil and coconut oil.

Vitamin is the name for several unrelated nutrients that the body cannot synthesize either at all, or in sufficient quantities. The one thing they have in common is that only small quantities are needed in the diet. The main vegetarian sources are listed below:

• Vitamin A (or beta carotene):

Red, orange or yellow vegetables like carrots and tomatoes, leafy green vegetables and fruits like apricots and peaches. It is added to most margarines.

• B Vitamins:

This group of vitamins includes B1 (thiamin), B2 (riboflavin), B3 (niacin), B6 (pyridoxine), B12 (cyanocobalmin), folate, pantothenic acid and biotin. All the B vitamins except B12 occur in yeasts and whole cereals (especially wheat germ), nuts & seeds, pulses and green vegetables.

Vitamin B12 is the only one that may cause some difficulty as it is not present in plant foods. Only very tiny amounts of B12 are needed and vegetarians usually get this from dairy produce and free range eggs. It is sensible for vegans and vegetarians who consume few animal foods to incorporate some B12 fortified foods in their diet. Vitamin B12 is added to yeast extracts, soya milks, veggie burgers and some breakfast cereals.

• Vitamin C:

Fresh fruit, salad vegetables, all leafy green vegetables and potatoes.

• Vitamin D:

This is vitamin is not found in plant foods but humans can make their own when skin is exposed to sunlight. It is also added to most margarine and is present in milk, cheese and butter. These sources are usually adequate for healthy adults. The very young, 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 E:

Vegetable oil, wholegrain cereals, eggs.

• Vitamin K:

Fresh vegetables, cereals and bacterial synthesis in the intestine.

Minerals perform a variety of jobs in the body. Details of the some of the most important minerals are listed below:

• Calcium:

Important for healthy bones and teeth. Found in dairy produce, leafy green vegetables, bread, tap water in hard water areas, nuts and seeds (especially sesame seeds), dried fruits, cheese. Vitamin D helps calcium to be absorbed.

• Iron:

Needed for red blood cells. Found in leafy green vegetables, whole meal bread, molasses, eggs, dried fruits (especially apricots and figs), lentils and pulses. Vegetable sources of iron are not as easily absorbed as animal sources, but a good intake of vitamin C will enhance absorption.

• Zinc:

Plays a major role in many enzyme reactions and the immune system. Found in green vegetables, cheese, sesame and pumpkin seeds, lentils and wholegrain cereals.

• Iodine:

Present in vegetables, but the quantity depends on how rich the soil is in iodine. Dairy products also have plenty of iodine. Sea vegetables are a good source of iodine for vegans.

Let's look a little more in-depth at some of these foods that everyone needs for a healthy lifestyle.

CALCIUM

Calcium is the most abundant mineral in the human body. Of the body's total calcium; about 99% is in the bones and teeth where it plays a structural role. The remaining 1% is present in body tissues and fluids where it is essential for cell metabolism, muscle contraction and nerve impulse transmission.

The main function of calcium is structural. The skeleton of a young adult male contains about 1.2 kg of calcium. There is continuous movement of calcium between the skeleton and blood and other parts of the body. This is finely controlled by hormones. Metabolites of Vitamin D are important in this, increasing re-absorption of calcium by bones.

Calcium also plays a role in cell biology. Calcium can bind to a wide range of proteins altering their biological activity. This is important in nerve impulse transmission and muscle contraction. Calcium is also needed for blood clotting, activating clotting factors.

Vitamin D is needed for absorption of dietary calcium and so calcium deficiency may be linked with rickets in children. In adults, calcium deficiency may lead to osteomalacia (softening of bones). This may be related to repeated pregnancy with lengthy breast feeding.

Osteoporosis can be due to calcium deficiency. This involves loss of calcium from the bones and reduced bone density. This causes bones to be brittle and liable to fracture. Bone loss occurs with age in all individuals. This usually occurs after 35-

40 years and involves the shrinking of the skeleton. Bone loss is greatest in women following the menopause. This is due to reduced levels of the hormone, oestrogen. Postmenopausal women are particularly at risk from osteoporosis.

Some research has indicated vegetarian women are at less risk of osteoporosis than omnivorous women. This is thought to be due to animal protein increasing calcium loss from bones. However, other research has found no difference between vegetarians and omnivores.

The risk of osteoporosis may be altered by factors other than diet. Lack of exercise, being underweight, smoking and alcohol can all increase the risk. A low level of calcium in the blood and tissues can cause hypocalcaemia. This involves sensations of tingling and numbness and muscle twitches.

In severe cases muscle spasms may occur. This is called tetany. It is more likely to be due to a hormonal imbalance in the regulation of calcium rather than a dietary deficiency. Excess calcium in the blood can cause nausea, vomiting and calcium deposition in the heart and kidneys. This usually results from excessive doses of vitamin D and can be fatal in infants.

Calcium is present in a wide range of foods. Dairy products, leafy green vegetables, nuts and seeds (almonds, brazil nuts, sesame seeds), tofu, and dried fruit are all good sources of calcium for vegetarians. Most flour is fortified with calcium carbonate so cereals can also be a good source. Hard water may also provide calcium. Meat is a very poor source of calcium.

Calcium balance can be affected by a range of other factors. Vitamin D is essential for absorption of calcium from the gut. This is because calcium is transported into the body by a special carrier protein which requires vitamin D for its synthesis. A number of substances can inhibit the absorption of calcium.

Phytic acid, found in bran, whole cereals and raw vegetables is one of these. Uronic acid, a component of dietary fiber, and oxalic acid, found in certain fruits and vegetables can also bind calcium. However, diets habitually high in these acids are not thought to have a major effect on calcium absorption. Saturated fats can also lessen calcium absorption.

Calcium is lost in the feces, urine and sweat. Calcium loss is roughly equal to dietary calcium in adults. Calcium loss is reduced if dietary calcium is low. Adaptation to both high and low calcium intakes occur. Reduced intake leads to increased efficiency of absorption. In infants and children calcium is retained for new bone growth. Calcium is also lost during lactation in breast milk.

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, calcium absorption from the gut increases and no additional calcium is generally needed. Pregnant adolescents are an exception to this, having particularly high calcium needs. Breast feeding women need extra calcium. A lactating woman can lose up to 300 mg a calcium/day in breast milk. Therefore, it is important that the vegetarian woman who is breast feeding or lactating get plenty of calcium. Calcium absorption decreases with age so it is important the elderly have adequate dietary calcium.

FATS AND CHOLESTEROL

Fats provide a concentrated source of energy in the diet. The building blocks of fats are called fatty acids. These can be either saturated, monounsaturated or poly- unsaturated. Foods rich in saturated fats are usually of animal origin. Vegetable fats are generally unsaturated. Saturated fat raises the level of cholesterol in the blood. Cholesterol is present in animal foods but not plant foods. It is essential for metabolism but is not needed in the diet as our bodies can produce all that is needed. Raised blood cholesterol is associated with an increased risk of heart disease.

Fats and oils are essentially the same. Fats tend to be solid at room temperature whilst oils are liquid. The term lipids include both fats and oils. Fats consist of fatty acids and glycerol. Nearly all the fats in our bodies and in foods are triglycerides, being made up of three fatty acid molecules to one glycerol molecule. There are about 16 different fatty acids commonly present in foods. The nature of fat depends on its constituent fatty acids.

Fats can be classed as either saturated, monounsaturated or polyunsaturated. This depends on the type of chemical bonds present in the fatty acid.

If a fatty acid has all the hydrogen atoms it can hold it is termed saturated. However, if some of the hydrogen atoms are absent and the usual single bond between carbon atoms has been replaced by a double bond, then it is unsaturated. If there is just one double bond then it is monounsaturated. If there is more than one then it is polyunsaturated. 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. Butter, lard, suet and meat fat are saturated fats. Unsaturated fats are liquid at room temperature. They are usually of plant origin, though fish oils may also be high in polyunsaturated fatty acids. Plant oils may be hardened by the addition of hydrogen atoms, converting double bonds to single bonds. This process is known as hydrogenation. Hydrogenated vegetable oils are often present in margarine and other processed foods.

Fats have a number of important functions in the body. As well as being a concentrated source of energy, fats act as carriers for fat-soluble vitamins A, D, E and K. Fats are also essential for the structure of cell membranes and are precursors of many hormones.

Two fatty acids are termed essential fatty acids. These are linoleic acid and a- linolenic acid. These must be present in the diet as the body is unable to make them itself. They are widely present in plant oils such as sunflower, rapeseed and soyabean oils.

Linoleic acid is converted into the body to arachidonic acid from which prostoglandins and other vital compounds are made. Because of this conversion, arachidonic acid is not an essential fatty acid as was once believed. a-Linolenic acid is converted to eicosapentanoic acid (EPA) which is important in proper nerve function.

EPA is present in fish oils and is claimed to be beneficial in reducing the symptoms of arthritis and the risk of heart disease. For this reason, fish oils are sometimes used therapeutically. Plant oils containing large amounts of a-linolenic acid can be used as an alternative by vegetarians. Linseeds and linseed oil are particularly rich sources of a-linolenic acid.

Cholesterol belongs to the sterol group of fats. It is present in all animal tissues but is absent from plants. Cholesterol is essential as a component of cell membranes and a precursor of bile acids and certain hormones. The body can make its own cholesterol and so a dietary source is not required.

Cholesterol is transported in to various proteins. These complex molecules are called lipoproteins. There are four main types of lipoprotein involved in cholesterol transport. The most commonly refer red to are low density lipoprotein (LDL) and high density lipoprotein (HDL).

Cholesterol may form plaques on artery walls if levels in the blood are too high. This can lead to atherosclerosis. Because of this high blood cholesterol is linked with heart disease. It is the LDL cholesterol which has been linked to heart disease. HDL cholesterol may help protect against the risk of heart disease.

The amount of dietary cholesterol is not clearly linked to levels of cholesterol in the blood. Blood cholesterol is more closely related to the amount of saturated fat in the diet, saturated fat raising blood cholesterol. Unsaturated fats are not thought to raise blood cholesterol and may indeed lower levels.

Unsaturated fatty acids can exist in two different geometric forms. These are called the cis and trans forms. Unsaturated fatty acids exist naturally in the cis form. During food manufacturing processes these cis fatty acids may be changed to trans fatty acids. Hydrogenation of margarine causes this to occur. It has been suggested that trans-fatty acids can increase the risk of heart disease.

Free radicals are highly reactive molecules which have been linked to both heart disease and cancer. A number of factors, including alcohol, stress and environmental pollutants can increase the generation of free radicals in the body.

Polyunsaturated fats can also generate free radicals, especially when exposed to heat or sunlight. Because of this it is suggested that vegetable oils should be stored out of direct sunlight. Mono-unsaturated olive oil is less vulnerable to free radical generation and so is a better choice for frying.

Anti-oxidants such as vitamins A, C and E offer protection against free radicals. Fresh fruit and vegetables are rich in these anti-oxidants. Saturated fats are nearly always from animal foods. Meat, eggs and dairy products all contain saturated fats. Lard and suet are saturated fats. Coconut oil and palm oil are vegetable sources of saturated fats. Olive oil is a monounsaturated fat. Polyunsaturated fats are usually from plant sources.

The ratio of polyunsaturated to saturated fats in the diet is often called the P:S ratio. Cholesterol is present in all animal foods but not plant foods. Egg yolks and high- fat dairy products are high in cholesterol.

Currently it is believed that around 42% of energy in the typical diet is from fat. 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%. Special emphasis is placed on reducing the amount of saturated fat in the diet.

Vegetarian diets tend to be lower in fat than omnivore diets. However, vegetarians consuming dairy products and processed foods high in fat may still be consuming too much. Advice to vegetarians is to keep fat intake to a minimum, avoid high fat dairy products and processed foods containing dairy fats and hydrogenated vegetable fats, and to use olive oil for cooking purposes.

IRON

Iron is an essential component of hemoglobin, transporting oxygen in the blood to all parts of the body. It also plays a vital role in many metabolic reactions. Iron deficiency can cause anemia resulting from low levels of hemoglobin in the blood. Iron deficiency is the most widespread mineral nutritional deficiency worldwide.

Iron is essential for the formation of hemoglobin, the red pigment in blood. The iron in hemoglobin combines with oxygen and transports it through the blood to the body's tissues and organs. The body contains between 3.5 and 4.5g of iron, 2/3 of which is present in hemoglobin. The remainder is stored in the liver, spleen and bone-marrow. A small amount is present as myoglobin, which acts as an oxygen store in muscle tissue.

Iron deficiency can lead to anemia. Iron stores in the body become depleted and hemoglobin synthesis is inhibited. Symptoms of anemia include tiredness, lack of stamina, breathlessness, headaches, insomnia, loss of appetite and pallor. All these symptoms are associated with decreased oxygen supply to tissues and organs. Iron also plays an important role in the immune system, people with low iron levels having lowered resistance to infection. Research has also shown iron deficiency to be associated with impaired brain function, and iron deficiency in infants can result in impaired learning ability and behavioral problems.

Iron deficiency is the most prevalent nutritional problem worldwide. It has been stated that 2/3 of children and women of child-bearing age in developing countries suffer from iron deficiency, 1/3 suffering from severe deficiency and anemia. In developed countries, between 10-20% of child-bearing age women are said to be anemic.

Dietary iron exists in two different forms. Haem iron only exists in animal tissues, whilst in plant foods iron is present as non-haem iron. In a mixed omnivore diet around 25% of dietary iron is non-haem iron. Non-haem iron is less easily absorbed by the body than is haem iron. The amount of iron absorbed from various foods ranges from around 1 to 10% from plant foods and 10 to 20% from animal foods. The absorption of iron is influenced by other constituents of a meal. Phytates, oxalates and phosphates present in plant foods can inhibit absorption, as can tannin in tea. Fiber may also inhibit absorption. Vitamin C greatly increases the absorption of non-haem iron.

Foods rich in vitamin C include citrus fruits, green peppers, and fresh leafy green vegetables. Citric acid, sugars, amino acids and alcohol can also promote iron absorption. Iron absorption can also be influenced by the amount of iron in the diet. Lowered levels of iron in the diet result in improved absorption. Good sources of iron for vegetarians include wholegrain cereals and flours, leafy green vegetables, blackstrap molasses, pulses such as lentils and kidney beans, and some dried fruits.

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. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Anderson (1981) found the iron status of long-term vegetarian women to be adequate, despite a high intake of fiber and phytate.

PROTEIN

Being vegetarian does not mean your diet will be lacking in protein. Most plant foods contain protein and in fact it would be very difficult to design a vegetarian diet that is short on protein. Excess dietary protein may lead to health problems. It is now thought that one of the benefits of a vegetarian diet is that it contains adequate but not excessive protein.

Proteins are made up of smaller units called amino acids. There are about 20 different amino acids, eight of which must be present in the diet. These are the essential amino acids. Unlike animal proteins, plant proteins may not contain all the essential amino acids in the necessary proportions. However, a varied vegetarian diet means a mixture of proteins are consumed, the amino acids in one protein compensating for the deficiencies of another.

Proteins are highly complex molecules comprised of linked amino acids. Amino acids are simple compounds containing carbon, hydrogen, oxygen, nitrogen and occasionally sulphur. There are about 20 different amino acids commonly found in plant and animal proteins. Amino acids link together to form chains called peptides. A typical protein may contain 500 or more amino acids. Each protein has its own unique number and sequence of amino acids which determines it's particular structure and function.

Proteins are broken down into their constituent amino acids during digestion which are then absorbed and used to make new proteins in the body. Certain amino acids can be made by the human body. However, the essential amino acids cannot be made and so they must be supplied in the diet. The eight essential amino acids required by humans are: leucine, isoleucine, valine, threonine, methionine, phenylalanine, tryptophan, and lysine. For children, histidine is also considered to be an essential amino acid.

Proteins are essential for growth and repair. They play a crucial role in virtually all biological processes in the body. All enzymes are proteins and are vital for the body's metabolism. Muscle contraction, immune protection, and the transmission of nerve impulses are all dependent on proteins. Proteins in skin and bone provide structural support.

Many hormones are proteins. Protein can also provide a source of energy. Generally the body uses carbohydrate and fat for energy but when there is excess dietary protein or inadequate dietary fat and carbohydrate, protein is used. Excess protein may also be converted to fat and stored.

Most foods contain at least some protein. Good sources of protein for vegetarians include nuts and seeds, pulses, soya products (tofu, soya milk and textured soya protein such as soya mince), cereals (wheat, oats, and rice), free-range eggs and some dairy products (milk, cheese and yoghurt).

Different foods contain different proteins, each with their own unique amino acid composition. The proportions of essential amino acids in foods may differ from the proportions needed by the body to make proteins. The proportion of each of the essential amino acids in foods containing protein determines the quality of that protein.

Dietary proteins with all the essential amino acids in the proportions required by the body are said to be a high quality protein. If the protein is low in one or more of the essential amino acids the protein is of a lower quality. The amino acid that is in shortest supply is called the limiting amino acid.

Protein quality is usually defined according to the amino acid pattern of egg protein, which is regarded as the ideal. As such, it is not surprising that animal proteins, such as meat, milk and cheese tend to be of a higher protein quality than plant proteins. This is why plant proteins are sometimes referred to as low quality proteins.

Many plant proteins are low in one of the essential amino acids. For instance, grains tend to be short of lysine whilst pulses are short of methionine. This does not mean that vegetarians or vegans go short on essential amino acids. Combining plant proteins, such as a grain with a pulse, leads to a high quality protein which is just as good, and in some cases better, than protein from animal foods. Soya is a high quality protein on its own which can be regarded as equal to meat protein.

The limiting amino acid tends to be different in different proteins. This means when two different foods are combined, the amino acids in one protein can compensate for the one lacking in the other. This is known as protein complementing. Vegetarians and vegans eating a well-balanced diet based on grains, pulses, seeds, nuts and vegetables will be consuming a mixture of proteins that complement one another naturally without requiring any planning. Beans on toast, cheese or peanut butter sandwich, muesli with milk (soya or cow's), and rice with peas or beans are all common examples of protein complementing.

Previously, it has been thought that protein complementing needed to occur within a single meal. However, it is now known that this is not necessary as the body keeps a short-term store of the essential amino acids. A well-balanced vegetarian or vegan will easily supply all the protein and essential amino acids needed by the body.

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

Increased protein needs during pregnancy and breast feeding are usually met simply by the extra calories from more food. Because infants and children are growing they require more protein than adults (proportional to their body weight). Children on a balanced diet usually get enough protein as long as they are getting enough energy (or calories).

Contrary to popular belief athletes and those who engage in a lot of exercise do not necessarily need extra protein as the extra energy required for strenuous activity is best supplied by carbohydrates. The extra protein needs of a body builder can usually be supplied by an increased energy intake from more food.

While vegetarian diets usually meet or exceed protein requirements, they are typically lower in total intake of protein than non-vegetarian diets. This lower protein intake may well be beneficial as high protein intake has been associated with osteoporosis and aggravating poor or failing kidney functioning.

VITAMIN B-12

Vitamin B12 is a member of the vitamin B complex. It contains cobalt, and so is also known as cobalamin. It is exclusively synthesized by bacteria and is found primarily in meat, eggs and dairy products.

There has been considerable research into proposed plant sources of vitamin B12. Fermented soya products, seaweeds, and algae such as spirulina have all been suggested as containing significant B12. However, 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.

Many vegan foods are supplemented with B12. Vitamin B12 is necessary for the synthesis of red blood cells, the maintenance of the nervous system, and growth and development in children. Deficiency can cause anemia. Vitamin B12 neuropathy, involving the degeneration of nerve fibers and irreversible neurological damage, can also occur.

Vitamin B12's primary functions are in the formation of red blood cells and the maintenance of a healthy nervous system. B12 is necessary for the rapid synthesis of DNA during cell division. This is especially important in tissues where cells are dividing rapidly, particularly the bone marrow tissues responsible for red blood cell formation.

If B12 deficiency occurs, DNA production is disrupted and abnormal cells called megaloblasts occur. This results in anemia. Symptoms include excessive tiredness,

breathlessness, listlessness, pallor, and poor resistance to infection. Other symptoms can include a smooth, sore tongue and menstrual disorders. Anemia may also be due to folic acid deficiency, folic acid also being necessary for DNA synthesis.

B12 is also important in maintaining the nervous system. Nerves are surrounded by an insulating fatty sheath comprised of a complex protein called myelin. B12 plays a vital role in the metabolism of fatty acids essential for the maintenance of myelin. Prolonged B12 deficiency can lead to nerve degeneration and irreversible neurological damage.

When deficiency occurs, it is more commonly linked to a failure to effectively absorb B12 from the intestine rather than a dietary deficiency. Absorption of B12 requires the secretion from the cells lining the stomach of a glycoprotein, known as intrinsic factor. The B12-intrinsic factor complex is then absorbed in the ileum (part of the small intestine) in the presence of calcium. Certain people are unable to produce intrinsic factor and the subsequent pernicious anemia is treated with injections of B12.

Vitamin B12 can be stored in small amounts by the body. Total body store is 2-5mg in adults. Around 80% of this is stored in the liver. Vitamin B12 is excreted in the bile and is effectively reabsorbed. This is known as enterohepatic circulation. The amount of B12 excreted in the bile can vary from 1 to 10ug (micrograms) a day. People on diets low in B12, including vegans and some vegetarians, may be obtaining more B12 from re-absorption than from dietary sources. Re-absorption is the reason it can take over 20 years for deficiency disease to develop in people changing to diets absent in B12. In comparison, if B12 deficiency is due to a failure in absorption it can take only 3 years for deficiency disease to occur.

The only reliable unfortified sources of vitamin B12 are meat, dairy products and eggs. There has been considerable research into possible plant food sources of B12. Fermented soya products, seaweeds and algae have all been proposed as possible sources of B12. However, analysis of fermented soya products, including tempeh, miso, shoyu and tamari, found no significant B12.

Spirulina, an algae available as a dietary supplement in tablet form, and nori, a seaweed, have both appeared to contain significant amounts of B12 after analysis. However, it is thought that this is due to the presence of compounds structurally similar to B12, known as B12 analogues. These cannot be utilized to satisfy dietary needs. Assay methods used to detect B12 are unable to differentiate between B12

and its analogues, Analysis of possible B12 sources may give false positive results due to the presence of these analogues.

Researchers have suggested that supposed B12 supplements such as spirulina may in fact increase the risk of B12 deficiency disease, as the B12 analogues can compete with B12 and inhibit metabolism.

The current nutritional consensus is that no plant foods can be relied on as a safe source of vitamin B12.

Bacteria present in the large intestine are able to synthesize B12. In the past, it has been thought that the B12 produced by these colonic bacteria could be absorbed and utilized by humans. However, the bacteria produce B12 too far down the intestine for absorption to occur, B12 not being absorbed through the colon lining. Human feces can contain significant B12. A study has shown that a group of Iranian vegans obtained adequate B12 from unwashed vegetables which had been fertilized with human manure. Fecal contamination of vegetables and other plant foods can make a significant contribution to dietary needs, particularly in areas where hygiene standards may be low. This may be responsible for the lack of anemia due to B12 deficiency in vegan communities in developing countries.

Good sources of vitamin B12 for vegetarians are dairy products or free-range eggs. 1/2 pint of milk (full fat or semi skimmed) contains 1.2 µg. A slice of vegetarian cheddar cheese (40g) contains 0.5 µg. A boiled egg contains 0.7 µg. Fermentation in the manufacture of yoghurt destroys much of the B12 present. Boiling milk can also destroy much of the B12.

Vegans are recommended to ensure their diet includes foods fortified with vitamin B12. A range of B12 fortified foods are available. These include yeast extracts, Vecon vegetable stock, veggie burger mixes, textured vegetable protein, soya milks, vegetable and sunflower margarines, and breakfast cereals.

Pregnant women are not thought to require any extra B12, though little is known about this. Lactating women need extra B12 to ensure an adequate supply in breast milk. B12 has very low toxicity and high intakes are not thought to be dangerous.

ZINC

The mineral zinc is present in every part of the body and has a wide range of functions. It helps with the healing of wounds and is a vital component of many enzyme reactions. Zinc is vital for the healthy working of many of the body's

systems. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection.

Zinc has a range of functions. It plays a crucial role in growth and cell division where it is required for protein and DNA synthesis, in insulin activity, in the metabolism of the ovaries and testes, and in liver function. As a component of many enzymes, zinc is involved in the metabolism of proteins, carbohydrates, lipids and energy.

Our body contains about 2-3g of zinc. There are no specific storage sites known for zinc and so a regular supply in the diet is required. Zinc is found in all parts of our body, 60% is found in muscle, 30% in bone and about 5% in our skin. Particularly high concentrations are in the prostate gland and semen. Men need more zinc than women because male semen contains 100 times more zinc than is found in the blood. The more sexually active a man the more zinc he will require.

The recommended amounts of zinc for adult men are 1/3 higher than those for women. The first signs of zinc deficiency are impairment of taste, a poor immune response and skin problems. Other symptoms of zinc deficiency can include hair loss, diarrhea, fatigue, delayed wound healing, and decreased growth rate and mental development in infants.

It is thought that zinc supplementation can help skin conditions such as acne and eczema, prostate problems, anorexia nervosa, alcoholics and those suffering from trauma or post-surgery. It is always better to seek the advice of an expert before dosing yourself with supplements. 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, particularly in association with protein foods. 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. Good sources for vegetarians include dairy products, beans and lentils, yeast, nuts, seeds and wholegrain cereals. Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc.

Only 20% of the zinc present in the diet is actually absorbed by the body. Dietary fiber and phytic acid, found in bran, wholegrain cereals, pulses and nuts, inhibit zinc absorption. Phytic acid forms a highly insoluble complex with zinc which the body cannot absorb.

Cooking processes can reduce the adverse effects of both phytic acid and dietary fiber on zinc absorption. Baking can destroy over half the phytic acid in whole meal bread.

Zinc deficiency occurs where a large part of the diet consists of unleavened bread, such as Iran and other Middle East countries. High levels of the toxic mineral cadmium can also prevent zinc absorption because these two minerals compete for absorption. Conversely high levels of zinc in the diet can prevent the absorption of cadmium. Various chemicals added to many processed foods can also reduce zinc absorption e.g. phosphates, EDTA. A deficiency of zinc in the diet means zinc absorption is improved.

Zinc is lost via the feces, urine, hair, skin, sweat, semen and also menstruation.

Pregnant women do need extra zinc, but it is thought that demands are met by increased absorption from the gut. Breast feeding mothers need extra zinc in their diet. Breast milk contains over 2mg of zinc in the first four months and women need an extra 6mg a day to cover these demands. Breast feeding women must include a generous serving of at least one good source of zinc in their diet each day.

The iron supplements routinely prescribed for pregnant women when there is no sign of anemia may compromise zinc status. This is because the interactions between essential minerals are complex and too much of one may cause an imbalance of another.

Excess zinc is toxic. Too much zinc will interfere with the metabolism of other minerals in the body, particularly iron and copper. Symptoms of zinc toxicity occur after ingestion of 2g of or more and include nausea, vomiting and fever.

A vegetarian diet makes you a healthier person, but getting started with this new lifestyle takes not only dedication, but also some common sense.

GETTING STARTED

The first thing that you should do when beginning to eat as a vegetarian is to take it slow. 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. You will have a larger chance of not succeeding if you do it this way initially.

Some people start out by eliminating red meat first, then poultry, then fish. Others eat vegetarian food one day a week, then two or three days and eventually every day. The important thing is to work out what will suit you and stick with it.

Learn as much as you can about nutrition and what your body needs to thrive and prosper. We've given you most of what you need to know in the above chapters, but always be a learner when it comes to your body and what you put into it.

You'll have to change your habits. If you've grown up eating meat, this can be difficult, but you can learn to stay healthy by understanding what it is your body needs. 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, take the next step by making sure you always buy free-range eggs and vegetarian cheese. Be careful about hidden non-veggie ingredients in foods. Educate yourself by reading labels or making all your food yourself.

Try something new. 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, including meat alternatives like mince and sausages made from soya or Quorn(tm), tofu, pulses, cous cous and all sorts of vegetables.

Don't go it alone. Make sure you tell any vegetarian friends that you are going veggie and ask for their support and advice. Join The Vegetarian Society to make sure that you always have access to our expert advisors, information-packed quarterly magazine and discounts in all sorts of veggie-friendly places. And, to avoid any embarrassment when friends are cooking for you, remember to let them know in advance that you are vegetarian.

Be prepared to take a little teasing or snide remarks. Don't be put off by a bit of teasing or ill-informed scare stories. Vegetarians are sometimes the brunt of jokes and prejudices - usually from people who know very little about their own health and dietary needs.

Buy a vegetarian cookbook (or borrow one from your local library). Whether you need simple step by step instructions or gourmet dishes to impress your friends, there are literally hundreds of vegetarian cookbooks around. A little later in this book, we'll give you some great veggie recipes, but investing in a cook book is a great way to start.

You will want to go through your cupboards and get rid of those products that don't fit with your new vegetarian lifestyle. That includes anything made with animal products or preservatives. Don't throw that food away. Donate it to a church or local food pantry.

Then you'll need to stock up on vegetarian friendly foods. 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, many meat-flavored varieties are actually vegetarian) Yeast extract (e.g. 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, pumpkin, sunflower and many others)

The list looks long, but you don't need to buy everything! In fact, 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.

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.

Most people keep a few stock items in their kitchen cupboard or freezer. Many of the basics - bread, flour, vegetable oil, dairy products, free-range eggs, frozen chips etc - will be suitable for vegetarians

Eating vegetarian is a real culinary adventure. Once you've broken out of the conventional meat-and-two-vegetable routine, you can break all the rules, or stick with more familiar tastes if you prefer.

Many of your favorite dishes, such as spaghetti bolognaise, chili, stir-fry and curries can be made with soya mince, pulses or just vegetables. Bean burgers, pizzas, veggie sausages, ratatouille, baked beans, scrambled eggs, jacket potatoes, many cheeses and all sorts of ready meals, pasta sauces and soups are all suitable for vegetarians already.

How do you handle it when you want to go out to eat as a vegetarian? It's easier than you think.

DINING OUT

For many new or wannabe vegetarians, the fear of never eating out except at a vegan or vegetarian restaurant keeps them from inviting friends out for dinner. Or worse, that fear keeps them from accepting dinner invitations from family and friends. If you find yourself in that predicament, rest assured you can eat almost anywhere and still find a satisfying vegetarian meal.

If you are going to a quality restaurant or one that is locally owned, you will almost always be able to find a vegetarian friendly meal on the menu. If not, ask your server what is available. Most chefs in quality restaurants are more than happy to whip something up. It shows their talent, feeds their ego and gets you an outstanding meal.

If you know you are going to be eating in restaurant X on Saturday, call ahead and ask if they offer vegetarian entrees and if not, can something special be prepared. Most often than not, you will get a yes.

Dine-in food chains such as Applebee's or Chili's will also most likely have meatless meals available for you to order. Most all of the better chain food restaurants have salad bars. Many have extensive, well stocked salad bars. Look at the soup bars also; many of the soups are bean based with no meat. If not, all have something vegetarian on the menu. Even the larger steakhouse chains offer baked potatoes and side salads that can make your meal while your friends enjoy their steak and fries.

Even fast food restaurants are getting into the healthy trend. If you thought you'd never dine again under the Golden Arches, you were wrong. Most fast food chains now offer garden salads in a wide variety of different flavors. Order your salad with no meat and you're set to go. Depending on the chain, you can add a baked potato, yogurt and fruit or a number of other meatless items off the menu.

Some of your best choices when eating out are to choose ethnic restaurants such as Chinese, Japanese, or Mexican food. Chinese restaurants are great for vegetarians, offering delicious vegetable entrees, rice and noodles. Just take a moment to quiz your server about how the dishes are prepared - some dishes that sound vegetarian on the menu may contain meat or eggs. Tell your waiter that you don't eat meat, and they'll make sure your meal comes the way you want it.

Indian restaurants are terrific for vegetarians, too, although not all cities have them. The Indian diet has a rich tradition of vegetarianism, and restaurants offer a selection of vegetable curries and dishes made with chickpeas, which are an excellent source of protein (and delicious).

If you're new to Indian cuisine, you have a delightful adventure ahead of you - try dal, a traditional, spicy lentil dish, and samosas, delightful little pastries stuffed with meat, vegetables and spices (just make sure you don't order the ones with meat!) If you're avoiding dairy, though, be aware that many Indian dishes are prepared using clarified butter, called ghee - just ask that your meal be prepared with vegetable oil instead.

If your co-workers or family announce a trip to the Olive Garden or another Italian restaurant, don't fret - Italian restaurants are another great option for vegetarians, especially the ovo lactos. Pasta with meatless marinara sauce is a staple menu item, as it pasta primavera, which is loaded with vegetables. Many Italian soups, such as pasta fagioli, get their protein from rice and beans (just make sure that they use vegetable broth, and not beef or chicken).

At the big chain restaurants like Olive Garden or the Spaghetti Factory, you'll find salad bar/bread stick combination meals that are perfect for vegetarians and easy on the wallet. And if the gang heads out for pizza, ovo lactos have lots of options, too. Plain cheese pizza, or even a cheese-less pizza topped with vegetables, are just as tasty as the meat-loaded kind.

Other ethnic options are excellent choices for vegetarians, as well. Hit a Greek restaurant and load up on hummus, dolma (stuffed grape leaves), baba ganoujh (a delicious eggplant spread), spanikopita (spinach pie) and salad made with a grain called tabouli. If you like Mexican fare, you can have gazpacho (a cold vegetable

soup), chiles rellenos (green peppers stuffed with cheese, the breaded and fried) and bean-and-cheese versions of all the usual favorites - burritos, enchiladas, tostadas and tacos.

Don't be afraid to ask questions when you are dining out. Check with your server to see what type of oil is used and what exact ingredients are in certain dishes. If you're not comfortable with taking a chance on the veggie burger, simply order a salad or baked potato.

The choices are more diverse than what you think. Just be creative and look for foods that you will enjoy while not spoiling your new lifestyle.

What about eating in other people's homes or having people to your home for dinner?

We've all experienced it, the family member or friend that just will not accept that you've gone meatless. It's tough. Here they are worrying about your health and you are worrying about hurting their feelings. This is one time, you really do have to stand firm.

Assure the well meaning, but often misguided, loved one that you are indeed paying attention to your health. That you feel, and you have the research to back it up, that your diet is the perfect diet for you. Offer to show them websites, books and magazines so they can learn more.

Dinner parties - both attending them and hosting them - can be problematic for people on special diets. If you're the host, you can make sure that you have a tempting variety of delicious foods, dazzling your guests with such tasty choices that they'd be foolish to miss the meat. But what if you're the guest? Often, even if your hosts know that you're vegetarian, they may not know how to feed you. They may think that by serving grilled salmon instead of meat loaf they're offering a vegetarian-friendly entree. Or you may end up in a situation where your hosts simply have no idea of what your needs are.

In those cases, you need to make the best of things. Etiquette is, fundamentally, about behaving well under challenging circumstances. If all there is on the table that you can eat is bread and salad, do so - and, if you're questioned, smile and say that they're so delicious that you're happy to enjoy them. Even if it's disappointing, remember that's it's just for one meal - chat with your tablemates, enjoy the company and have a good time anyway!

If there's absolutely nothing on the menu that you can eat, or your hostess sits a plate of animal food in front of you, do what children do - squish things around and mess up your plate. Hide the meat under some lettuce, and leave some empty space so it looks like you ate something. If the conversation is compelling, most people won't notice how much you did, or didn't, eat.

Whatever happens, don't make an issue of your diet. To be blunt, no one is really interested in what you can't eat, and it's considered rude to draw all of the conversation to yourself in such a manner anyway. If someone asks, tell them you're vegetarian and steer the conversation to something else.

If you're headed to a big social event like a wedding or a family dinner, and you think there might be challenges finding something to eat, then eat a light meal before you leave the house. Even under the worst circumstances there will be something for you to snack on, but you won't be suffering from hunger pangs throughout the evening.

When having people to your home for dinner, stick to your choices and prepare a vegetarian dinner. Eggplant parmigiana or a simple spaghetti Bolognese are delicious meatless meals. Chances are good that people won't even notice that they are eating dishes that don't contain meat.

Part of being a terrific host is anticipating your guests' needs. Think about how you'd like to be treated when you go to dinner at a friend's home - how about offering the same courtesy to them? When you invite guests to dinner, ask them if they have special dietary needs, or if there's anything they absolutely hate. You'll be surprised at what people have to say - some are allergic to bell peppers, or peanuts, or dairy. If you accommodate their needs that same way you'd like yours accommodated in a similar situation, you can make them feel extra welcome in your home. One sure way to make everyone happy is to serve a variety of different dishes buffet style, allowing guests to fill their plates only with what they want. It helps them to feel comfortable if they don't want to eat something - no one will be looking at their plate and wondering why there's still food there - and it'll save you the effort of serving, so you have more time to enjoy your guests.

You should only serve meat if you genuinely feel comfortable doing so. You can choose to prepare a separate meal in your home for your meat eating guests, but only do so if you won't be compromising your choices. If you're comfortable handling meat products and are doing it for the courtesy of your guests, by all means do that. It's a choice only you can make!

So you've decided to become a vegetarian, what about the rest of your family? There's two parts of that question that really need to be addressed here: should your children eat vegetarian and what to do if your partner doesn't want to follow your lead.

THE VEGETARIAN FAMILY

Probably the most controversial part of a vegetarian lifestyle is whether or not to include your children in your new lifestyle. 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. This isn't necessarily true.

We all start out life as lacto vegetarians. Out first food is our mothers' milk, made just for us and full of all the nutrients we need. Infant formula, the alternative to breast milk, is made as close as possible to that of mother's milk, and it's all we require or should eat for the first four to six months of life.

The good news is, if you're a vegetarian, your breast milk is superior to that of meat-eating mothers - you're not passing on any of the antibiotics, pesticides or other contaminants that you would if you were eating meat. (And if you're a vegan and you breast feed, your child is still a vegan, too - breast milk is a natural food for humans while cow's milk is not).

Whether or not you breast feed is entirely your decision but, for most babies, breast milk is the optimal food. In addition to the sugars and other nutrients, scientists believe that there are other, as yet unidentified, substances in breast milk that make it superior to infant formula. Should you decide not to breast feed, choose a soy- based formula - soy is less likely to cause allergies than cow's-milk-based formulas. But don't give regular soy milk to a baby less than a year old, as it's not designed to meet their nutritional needs.

Cow's milk should never be fed to babies under one year old, as it can cause intestinal bleeding and lead to anemia. Also, studies have shown a link between infants drinking cow's milk and their increased risk to become diabetic later in life. At the four-to-six month mark, it's time to introduce your baby to solid foods. The timing varies from baby to baby - when your child reaches 13 pounds or double his birth weight wants to breast-feed eight times or more during a 24-hour period, and when she takes a quart or more of a formula per day and still acts hungry, it's time to transition to solid foods.

You'll want to introduce solid foods slowly, so that their systems can get used to the change in diet. Start with cooked grains - rice cereal is best, as almost every baby can digest it easily and unlikely to cause an allergic reaction. Once your baby eats cooked cereal, begin to slowly introduce other foods.

You can buy commercial baby foods or puree your own fruits and vegetables in a blender. If you buy prepared foods, buy ones that are free from added sugars, preservatives and any other additives that your baby doesn't need. Start with raw, mashed fruits and move on to cooked vegetables like mashed sweet potatoes. It's smart to introduce new foods one at a time, 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. Raw vegetables can be introduced then, starting with veggies that are easy to chew and unlikely to present a choking hazard. When giving babies "finger foods," take care that the foods aren't too hard, large, sharp, or round. Good choices are carrot sticks, lettuce and other leafy green vegetables, and lightly blanched and cooled broccoli. As long as it's safe for the baby to chew, an vegetables that adults eat are fine for a child.

Follow the same feeding schedules and advice that you would for any other baby, except for not feeding them meat. Adapt the guidelines in the baby books to the vegetarian diet. Just make sure that you don't let other people convince you that you should be allowing your baby to drink cow's milk - once your child is old enough to transition off formula, you can give him water, regular soy milk or rice milk, juice, regular soy milk, or any other nutritious liquid.

At seven to ten months, start introducing high-protein legumes to the baby's diet. Slowly add tofu into their meals and snacks, as well as soy cheese and soy yogurt - two servings per day, about a half-ounce per serving. Most babies are very fond of lentils, which can be cooked until fairly soft and have a pleasant, bland flavor. Nut butters should not be fed until after 12 months.

As you ease into the toddler/preschooler years (ages 1 to 4), you can start offering your child some vegetarian versions of classic kids' favorites. Vegetarian and vegan children are just like any other kids - they'll be a bit fussy sometimes, 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, hot dogs and sandwich slices

Whole wheat bread and rolls Grilled soy cheese sandwiches Veggie pizzas with soy cheese Pancakes or waffles, 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, cut up into bite sized pieces Raisins and banana chips Trail mix Applesauce Fruit smoothies Popcorn Vegan cakes, cookies and other baked goods

Vegetarian diets feature a lot of bulky, filling plant foods, and since small children have equally small stomachs, they sometimes don't get all the calories they require. Make sure to include a lot of calorie-dense foods in your child's diet so that they get all the energy their growing bodies require - add avocado, which is calorie-dense and full of good fats, to sandwiches. Peanut and almond butters are excellent sources of calories for kids, too.

Very young children also need to eat more than three meals each day. So be generous with the snacks featuring grains, fruits and vegetables to add lots of necessary nutrients to their diet. Don't worry about a vegetarian diet affecting your child's growth - 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, they caught up by age 10, when they were actually taller than average, and weighed slightly less than children raised on an omnivorous diet.

What if your partner doesn't support your vegetarian choice? This can be a very sticky situation - especially if you have a husband or wife who loves a nice juicy steak on a regular basis.

All marriages are about compromise. You choose someone to spend the rest of your life with and, as time passes, you often find yourselves negotiating to find a middle ground that you can live with. One of you is messy, but the other is neat. He loves reality television, she adores opera. One partner may be a social butterfly but

the other's happy to stay home every night with a good book. Married couples figure out how to adapt to such differences, and a vegetarian/omnivore marriage has to negotiate many more obstacles than most.

It's understandable, when you're single and dating, to believe that your ideal partner will share all of your values. But that's unrealistic - no two individuals are exactly alike, and the day-to-day struggle of paying bills, doing laundry, getting to work and raising children can sometimes make even the smallest difference seem enormous. As the popularity of vegetarianism increases, so do the number of "mixed marriages" between meat-eaters and non-meat eaters. You and your spouse may agree on a lot of things, but still disagree on how to eat.

The key to making it work is acceptance of each other's choices. If you judge your spouse harshly for not joining you in your vegetarian journey, you may be turning them off entirely, closing the door to them making that step themselves in the future. No one likes to be told that they're "bad," particularly if they're simply eating the same diet as most of the other people they see every day. Try to keep in mind that your choice to become vegetarian was a personal one, and it has to be for them, too. You can't control what your spouse eats - but you can control how you behave towards them.

Here are a few things for you to consider:

• Cherish the issues in your marriage that you agree on. There are probably far more of those than there are issues on which you don't see eye-to-eye. • Acknowledge that your spouse's diet isn't meant to hurt you. If your partner eats meat, it isn't a choice designed to make your life unhappy or more complicated. Try to respect their decision, whether it is based on ethical principles, on convenience or on habit. • Try to get your partner to compromise on certain foods. See if you can get them to eat soy hot dogs, veggie burgers and non-dairy cheese at home. • Never attack your spouse's point of view, especially in public. Belittling your partner will only cause them to be resentful and more resistant to vegetarianism. • Try to find restaurants where you can eat together. Choose venues that offer both meat dishes and vegetarian options, so that you can enjoy a fine meal together. • Play an active role in shopping and preparing meals. Cook a variety of tasty, appealing meals so that your partner can see that the diet isn't boring. Buy a few cookbooks and try new recipes to keep things interesting. • Be a positive role model. Allow your cheerful attitude and good health serve as an example of how great vegetarianism can be. • Don't talk endlessly about your diet. If your partner is interested, the subject will come up naturally - but don't lecture.

• If you've agreed not to eat meat at home, accept that your spouse may eat meat sometimes when they're not with you. Again, you can't control what they eat, and nagging doesn't help.

Eating together is one of the great pleasures of any relationship. Negotiate a menu plan that's acceptable to both of you, and then enjoy your meals together! You are likely to encounter people who are less than supportive of your diet choices. Although vegetarians aren't looked down upon today as much as in the past, there will still be people who think that your new lifestyle is a weird one.

DEFENDING YOUR CHOICE

Being new to vegetarianism, it's more than likely that you're the only person in your household going meatless. Whether you live with a partner, your parents, your children or roommates, sticking to your guns when everyone else is enjoying meat loaf or cheeseburgers can be difficult.

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 - and if they're not supportive, you may find them ridiculing your food choices or even actively trying to sabotage you.

The first thing you need to accept is that it's not your job to make them change to suit your way of eating, any more than it's theirs to turn you back into a meat-eater. If they want to change, that's great - you can share this book with them and you can all work on menu-planning together! But the best way you can influence others in your household to adopt healthier habits is to be a good example - and not turning them off by lecturing them!

Only you know the dynamic in your home, so only you can figure out the answers to these questions. One thing is certain, however - 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.

If you can't stand to have meat around you at all, this is a huge issue. You may have to ask the others in your home to cook meat outside on a grill, and dedicate a special section of the refrigerator to meat storage, asking that it's wrapped in such a way that you don't have to look at it.

If your feelings aren't that strong, you may simply want to negotiate who cooks what, and when - perhaps you can arrange to cook completely vegetarian meals for everyone three nights a week, and prepare your own entrée on the other nights. It all comes down to what your needs are, and the compromises you and your family are willing to make.

The vegetarian lifestyle will be most difficult for the non-vegetarian. A little compromise and understanding can go a long way. If your partner has decided to go vegetarian and you don't embrace that choice, here are some helpful tips to allow you to deal with your partner's choice:

1. Try to see the positive side of your partner's diet. 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. 2. Don't say "how much easier life could be if you could just throw a steak in the oven (or on the grill)". 3. Appreciate any improved health and increased vitality your mate has due to a vegetarian diet. 4. Recognize that if you eat vegetarian food you are not compromising any principle or belief, while your spouse would be doing so if she/he ate meat. Consider, for example, that all meals served by the Israeli military are kosher, even though many Israeli soldiers do not normally keep the kosher laws, so that nobody's beliefs will be violated. (Vegetarian food is also available for Israeli vegetarian soldiers.) 5. Try to find some good vegetarian recipes that you find convenient and enjoyable, and that you can share together.

When family and friends begin to question your new meatless diet, 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, you just need to speak from the heart and let them know that this is something you wanted to do for particular reason. Becoming a vegetarian is an exciting change in your life. Learning how to cook without meat can be a daunting task, but it doesn't have to be. Here are some great recipes for you to try.

VEGETARIAN RECIPES

Eating meatless doesn't mean all rice cakes and soy burgers. You can have delicious meals that are healthy and meatless conforming to your vegetarian choice. Try out a few of these yummy recipes.

Potato and Bean Enchiladas

• 1 pound potatoes, peeled and diced • 1 teaspoon cumin • 1 teaspoon chili powder • 1 teaspoon salt • 1 tablespoon ketchup • 1 pound fresh tomatillos, husks removed • 1 large onion, chopped • 1 bunch fresh cilantro, coarsely chopped, divided • 2 (12 ounce) packages corn tortilla • 1 (15.5 ounce) can pinto beans, drained • 1 (12 ounce) package queso fresco • Oil for frying

Preheat oven to 400 degrees F (205 degrees C). In a bowl, toss diced potatoes together with cumin, chili powder, salt, and ketchup, and place in an oiled baking dish. Bake in the preheated oven for 20 to 25 minutes, or until tender. Meanwhile, boil tomatillos and chopped onion in water to cover for 10 minutes. Set aside to cool. Once cooled, puree with half of the cilantro until smooth. Fry tortillas individually in a small amount of hot oil until soft. Mix potatoes together with pinto beans, 1/2 cheese, and 1/2 cilantro. Fill tortillas with potato mixture, and roll up. Place seam side down in an oiled 9x13 inch baking dish. Spoon tomatillo sauce over enchiladas, and spread remaining cheese over sauce. Bake for 20 minutes, or until hot and bubbly.

Insanely Easy Vegetarian Chili

• 1 tablespoon vegetable oil • 1 cup chopped onions • 3/4 cup chopped carrots • 3 cloves garlic, 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, chopped • 1 (19 ounce) can kidney beans with liquid • 1 (11 ounce) can whole kernel corn, un-drained • 1 tablespoon ground cumin • 1 1/2 teaspoons dried oregano

• 1 1/2 teaspoons dried basil

Heat oil in a large saucepan over medium heat. Sauté onions, carrots, and garlic until tender. Stir in green pepper, red pepper, celery, and chili powder. Cook until vegetables are tender, about 6 minutes. Stir in mushrooms, and cook 4 minutes. Stir in tomatoes, kidney beans, and corn. Season with cumin, oregano, and basil. Bring to a boil, and reduce heat to medium. Cover, and simmer for 20 minutes, stirring occasionally.

Potato Pancakes

4 medium baking potatoes, peeled and coarsely shredded 1 medium onion, coarsely shredded 4 green onions, chopped 1 egg, beaten Salt and pepper to taste Vegetable oil for frying

In a large bowl, mix the potatoes and onions. Wrap the mixture in cheese cloth or paper towels, and squeeze out the excess liquid into another bowl. The starch from the potatoes will settle into the bottom of the bowl - pour off the water and save the remaining potato starch. In a large bowl, combine the potato mixture, green onions, egg, salt and pepper, and reserved potato starch. Coat a nonstick 12-inch skillet or griddle with a thin layer of oil, heat skillet over medium-high heat. For each pancake, press together about 2 tablespoons of the potato mixture with your hands, place on skillet and flatten with a heat-proof spatula. Cook for about 8 minutes, turning once, until brown on both sides. Serve hot.

Black Bean Rice Burgers

• 1 (15 ounce) can black beans, rinsed and drained • 1 cup cooked brown rice • 1 small onion, finely chopped • 1 egg, lightly beaten • 6 tablespoons salsa, divided • 1/4 cup reduced-fat sour cream • 4 lettuce leaves • 4 slices reduced-fat Cheddar cheese • 4 hamburger buns, split

In a large bowl, mash beans with a fork. Add the rice, onion, egg and 2 tablespoons salsa; mix well. Drop by 1/2 cupfuls into a large nonstick skillet coated with nonstick cooking spray. Flatten to 1/2-in. thickness. Cook over medium heat for 4-5 minutes on each side or until firm and browned. In a small bowl, combine sour cream and remaining salsa. Place a lettuce leaf, burger, sour cream mixture and slice of cheese on bun.

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). Unwind the roll dough, and separate into 4 rectangles. Pinch together perforations to seal. Place 2 rectangles on a 9x13 inch baking sheet. Moisten edges of rectangles with water. Place 2 slices mozzarella on each rectangle. Top each with 2 teaspoons tomato paste. Sprinkle each with 1/4 teaspoon oregano. Cover each with remaining dough. Press the edges firmly with a fork to seal. Bake in the preheated oven 10 to 12 minutes, or until golden brown.

Tomato Cheese Melt

• 1 onion bagel or English muffin, split • 1/4 cup shredded Cheddar cheese • 1/8 teaspoon cayenne pepper • 2 tomato slices • 1 tablespoon shredded Parmesan cheese

On each bagel or muffin half, sprinkle half of the cheddar cheese and cayenne pepper. Top with a tomato slice. Sprinkle half of the Parmesan cheese over each tomato. Broil 6 in. from the heat for 4-5 minutes or until cheese is bubbly.

Caramel Popcorn

• 1 cup butter • 2 cups brown sugar • 1/2 cup corn syrup • 1 teaspoon salt • 1/2 teaspoon baking soda

• 1 teaspoon vanilla extract • 5 quarts popped popcorn

Preheat oven to 250 degrees F (95 degrees C). Place popcorn in a very large bowl. In a medium saucepan over medium heat, melt butter. Stir in brown sugar, corn syrup and salt. Bring to a boil, stirring constantly. Boil without stirring 4 minutes. Remove from heat and stir in soda and vanilla. Pour in a thin stream over popcorn, stirring to coat. Place in two large shallow baking dishes and bake in preheated oven, stirring every 15 minutes, for 1 hour. Remove from oven and let cool completely before breaking into pieces.

Vegetable Chowder

• 1 tablespoon vegetable oil • 1 large onion, sliced • 1/4 pound zucchini, chopped • 1 (8 ounce) can garbanzo beans, with liquid • 1 (8 ounce) can whole peeled tomatoes with liquid, chopped • 3/4 cup dry white wine • 3 tablespoons butter, 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). Heat oil in a medium saucepan over medium heat, and saute onion until tender and lightly browned. In a medium baking dish, mix onion, zucchini, garbanzo beans with liquid, tomatoes with liquid, wine, butter, garlic, basil, and bay leaf. Cover, and bake in the preheated oven 30 minutes. Uncover, stir, and continue baking 30 minutes. Stir heavy cream, Monterey Jack cheese, and Romano cheese into the vegetable mixture, and continue baking 10 minutes, until cheeses are melted and bubbly.

Mushroom and Artichoke Soup

• 4 (14 ounce) cans canned quartered artichoke hearts • 1 cup olive oil

• 3 pounds thinly sliced shallots • 3 small red onions, chopped • 3 cloves garlic, 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, softened in water • 3 pounds fresh mushrooms, sliced • 3 pounds carrots, sliced • 3/4 cup capers • 3/4 cup chopped fresh parsley

Place artichokes in a food processor, slice thinly and set aside. It works well when using a 3 millimeter slicing disk. Using a extra-large stock pot sauté onions, garlic and shallots in olive oil and set on low. Cook for 15 minutes. Sprinkle flour over onions and cook for 1 minute. Stir in vinegar and cook for approximately 3 minutes, in order for vinegar to evaporate. Stir in water, vegetable base, salt, pepper, cayenne, nutmeg, thyme and sliced artichokes and cook for 25 minutes. Add dried mushrooms along with the water they soaked in, fresh mushrooms and carrots. Let cook for 15 minutes. Stir in capers and parsley, season with salt and serve.

Banana Crumb Muffins

• 1 1/2 cups all-purpose flour • 1 teaspoon baking soda • 1 teaspoon baking powder • 1/2 teaspoon salt • 3 bananas, mashed • 3/4 cup white sugar • 1 egg, lightly beaten • 1/3 cup butter, melted • 1/3 cup packed brown sugar • 2 tablespoons all-purpose flour

• 1/8 teaspoon ground cinnamon • 1 tablespoon butter

Preheat oven to 375 degrees F (190 degrees C). Lightly grease 10 muffin cups, or line with muffin papers. In a large bowl, mix together 1 1/2 cups flour, baking soda, baking powder and salt. In another bowl, beat together bananas, sugar, egg and melted butter. Stir the banana mixture into the flour mixture just until moistened. Spoon batter into prepared muffin cups. In a small bowl, mix together brown sugar, 2 tablespoons flour and cinnamon. Cut in 1 tablespoon butter until mixture resembles coarse cornmeal. Sprinkle topping over muffins. Bake in preheated oven for 18 to 20 minutes, until a toothpick inserted into center of a muffin comes out clean.

Clone of a Cinnabon

• 1 cup warm milk (110 degrees F/45 degrees C) • 2 eggs, room temperature • 1/3 cup margarine, 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, packed • 2 1/2 tablespoons ground cinnamon • 1/3 cup butter, softened • • 1 (3 ounce) package cream cheese, softened • 1/4 cup butter, softened • 1 1/2 cups confectioners' sugar • 1/2 teaspoon vanilla extract • 1/8 teaspoon salt

Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Select dough cycle; press Start. After the dough has doubled in size turn it out onto a lightly floured surface, cover and let rest for 10 minutes. In a small bowl, combine brown sugar and cinnamon. Roll dough into a 16x21 inch rectangle. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Roll up dough and cut into 12 rolls. Place rolls in a lightly greased 9x13 inch baking pan. Cover and let rise until nearly

doubled, about 30 minutes. Meanwhile, preheat oven to 400 degrees F (200 degrees C). Bake rolls in preheated oven until golden brown, about 15 minutes. While rolls are baking, beat together cream cheese, 1/4 cup butter, confectioners' sugar, vanilla extract and salt. Spread frosting on warm rolls before serving. 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. Add water and mix thoroughly. Heat on Med until thick and bubbly. Remove from heat and add mustard and margarine. Set aside. Stir Fry: Sauté onion and green pepper in oil. When they are good and soft, move them to the sides of the pan and form an empty circle in the middle for your tofu. Add more oil to the middle of the pan, then add your drained, crumbled tofu (don't use silken, use extra firm). When it starts to get golden, mix in the peppers and onion and keep frying. You can add some turmeric for color if you like. When it looks like you could eat it, add the yeast and sauce and mix it all in to coat until that becomes golden brown too. Sauté this for another couple of minutes. Add salt and pepper to taste

YUMMY VEGGIE POT PIE

1 frozen pie shell, or fresh dough if you have time 2-3 cups veggie broth 1-2 potatoes 3 medium carrots

A variety of veggies such as green beans, zucchini, mushrooms, or just about anything. 1 package frozen spinach Vegan grated or sliced cheddar to cover pan in two layers Lots of good spices: garlic, cumin, tarragon, or whatever you like. Thaw pie shell and take 1/2 out of the tin. Meanwhile, cook chopped veggies (NOT spinach, just keep it till later).

Cook in microwave or oven till about 3/4 cooked.

To make sauce, heat broth in large kettle, add spices, and lower heat. Add slowly either cornstarch or flour till slightly thickened. You can add dairy free milk and use veggie bouillon cubes. Add cooked veggies and coat them w/sauce. Meanwhile, layer 1/2 cheese on bottom of lower crust. Spoon in veggies and sauce, then add spinach on top. Add rest of cheese on top of that, and close it up as best as you can w/ the torn top shell.

Bake at 400 for about 45 min, till crust is brown and delicious cheese and juice oozes out.

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, pinto, black), drained 2 medium onions, chopped 1 can olives, chopped 1/4 cup chopped cilantro, 1/2 cup salsa (optional) In medium-large saucepan, combine flour, nutritional yeast, salt and garlic powder. Add water and mix thoroughly. Heat on medium heat until bubbling and thick.

Remove from heat and add mustard and margarine. Set aside 1/2 cup of cheese sauce in separate container. Add onion, beans, olives, cilantro and salsa to sauce. Mix it up. Pour a 1/2 cup of enchilada sauce in the bottom of a 9x13 pan. Place a tortilla in pan and cover in enchilada sauce. Spoon in filling. Roll and push to one

end of pan. Continue until all tortillas filled. Pour the rest of the enchilada sauce on top and then spread reserved cheese sauce on as last step.

Bake at 350 until brown, 30-45 minutes.

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. carrots 1/4 cup chopped fresh parsley 2 cloves minced garlic 1/4 cup canned low-sodium veggie broth 1 lb. herbed tofu 8 oz. vegan cream cheese 2 Tbsp. lemon juice 1/8 teaspoon nutmeg 12 lasagna noodles, cooked 1/4 cup nutritional yeast (optional) Slice carrots and steam, set aside. Add olive oil to a large skillet, place over medium-high heat until hot. Add parsley and garlic, sauté for 1 minute. Add carrots and veggie broth; simmer uncovered for 5 min. Add herbed tofu, vegan cream cheese, and lemon juice; stir well. Cook over medium heat stirring constantly until fake cheesy stuff starts to melt.

Stir in nutmeg (possibly you could add some about 1/4 C. nutritional yeast at this step, just to make it a little bit more cheesy!). Remove from heat; keep warm. Place 3 lasagna noodles in bottom of 11x7 baking dish. spread carrot mixture over top, place 3 noodles on top of that and spread tomato sauce and spinach on top of those, repeat process until all noodles are used up... top with spaghetti sauce.

Cover and bake 15 min. at 375 degrees. Uncover and bake an additional 20-30 min. until it is thoroughly heated... use your own judgment. Usually lasagna takes about 45 minutes to cook thoroughly.

Easy Marinara Sauce

• 3 tablespoons extra virgin olive oil • 3 cloves garlic, sliced

• 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, torn

Heat oil in a large non-stick skillet over low heat and sauté garlic for about 2 minutes; be careful not to burn. Just as the garlic begins to turn brown, remove pan from heat. Allow pan to cool, and add tomatoes, wine, water, salt and sugar. Cook over medium-high heat and bring to a boil. Reduce heat to low and simmer, covered, about 20 minutes. Remove from heat and stir in basil.

BAKED RICE WITH CHEESE AND GREEN CHILIES

• 1 tablespoon olive oil • 1 medium onion, 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, preferably organic • 1 to 2 fresh jalapeño peppers, seeded and minced, or one to two 4-ounce cans chopped mild green chilies • 1/4 cup minced fresh cilantro • 1/2 teaspoon ground cumin • Salt and freshly ground black pepper

Preheat the oven to 350 degrees. Heat the oil in a small skillet. Add the onion and sauté over low heat until lightly browned. In a mixing bowl, combine the onion with the rice and all the remaining ingredients. Stir together thoroughly. Pour the mixture into a lightly oiled, 1 1/2-quart baking casserole.

Bake for 35 minutes, or until the top is golden brown and bubbly.

TORTILLA CASSEROLE

One 16-ounce can pinto, pink, or black beans, drained and rinsed One 16--ounce can crushed tomatoes One 4-ounce can chopped mild green chilies

2 cups frozen corn kernels, thawed 2 scallions, minced 1/2 teaspoon ground cumin 1/2 teaspoon dried oregano 8 corn tortillas 1 1/2 cups grated nondairy Monterey Jack, cheddar, or jalapeno cheese Salsa for topping

Preheat the oven to 400 degrees. Combine the first 7 ingredients in a mixing bowl. Mix thoroughly. Lightly oil a wide, 2-quart casserole dish and layer as follows: 4 tortillas, overlapping one another; half of the bean mixture; half of the cheese. Repeat the layers. Bake the casserole for 12 to 15 minutes, or until the cheese is bubbly. Let stand for a minute or two, then cut into squares to serve. Pass around salsa to top each serving

MOM'S "TUNA"-NOODLE CASSEROLE

• 12 ounces vegan ribbon noodles (quinoa, spelt, etc.) • 1 tablespoon light olive oil • 3 medium celery stalks, diced • 1 cup sliced mushrooms • 2 cups soy or rice milk • 1/4 cup unbleached white flour • 8-ounce package baked tofu, finely diced • 2 to 3 scallions, sliced • Salt and freshly ground pepper to taste • Wheat germ for topping

Preheat the oven to 350 degrees. Bring water to a boil in a large pot. Add the noodles and cook until just tender, according to package directions. In the meantime, heat the margarine or oil in a medium-sized saucepan. Add the celery dice and sauté over medium heat for 3 to 4 minutes. Add the mushrooms and continue to sauté until the mushrooms are wilted. Pour 1 1/2 cups of the soy or rice milk into the saucepan and bring to a simmer. Combine the remaining milk with the flour in a small bowl and stir until the flour is smoothly dissolved.

Slowly pour into the saucepan, stirring constantly. Simmer gently until the sauce has thickened, then remove from the heat. When the noodles are done, drain them, and then return them to the pot. Pour in the sauce, and then add the baked tofu and

scallions and season to taste with salt and pepper. Transfer the mixture to an oiled, large shallow casserole dish. Top generously with wheat germ.

Bake for 30 to 35 minutes, or until the top is golden brown and beginning to get crusty. Allow to cool for 5 minutes, and then cut into squares to serve.

TORTILLA FIESTA

• Flour tortillas, burrito- or soft taco-size, warmed or taco shells, 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, soy yogurt, or plain low-fat yogurt • Diced tomatoes • Shredded lettuce • Suggested accompaniments: Quick-cooking brown rice, cooked with a vegetable bouillon cube; black olives.

Cook some quick brown rice according to package directions; warm the refried beans in a saucepan with a little water to loosen. Place everything on the table, letting everyone make their own burritos or tacos with any or all of the ingredients listed above.

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, drained • Cured olives, black or green • Fresh mozzarella balls or very fresh tofu, diced and sprinkled with vinaigrette

• 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; a bowl of grated fresh Parmesan cheese (preferably organic) or Parmesan-style soy cheese to pass around. While bringing a large pot of water to a boil and cooking the pasta, prepare a platter or two of antipasto and slice the bread.

When the pasta is done, drain it and return it to the pot. Stir in the pasta sauce (and if you've used dry pasta, the diced tomatoes). Warm up as needed.

Serve the pasta on individual plates and let everyone take what they wish from the antipasto platters. Pass around the Parmesan cheese for topping the pasta.

SPINACH AND FETA-STUFFED POTATOES

• 4 large baking potatoes • One 10-ounce package frozen chopped spinach, thawed and drained • 1/4 cup organic low-fat milk • 1 scallion, green part only, thinly sliced • 1/2 cup finely crumbled feta cheese

Bake or microwave the potatoes until done but still firm. When cool enough to handle, cut each in half lengthwise. Scoop out the inside of each potato half, leaving a sturdy shell, about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the remaining ingredients and stir well to combine. Stuff the mixture back into the potato shells. Heat as needed in the microwave or in a preheated 400-degree oven, and serve.

MUSHROOM-STUFFED POTATOES.

• 4 large baking potatoes • 1/4 cup organic dairy, soy, or rice cream cheese

• 1 tablespoon light olive oil • 1 large onion, chopped • 8 ounces white or cremini mushrooms, sliced • Salt and freshly ground pepper to taste

Bake or microwave the potatoes until done but still firm. When cool enough to handle, cut each in half lengthwise. Scoop out the inside of each potato half, leaving a sturdy shell, about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Stir in the cream cheese. Heat the oil in a medium skillet. Add the onion and sauté over medium heat until golden. Add the mushrooms, cover, and cook until they are done to your liking, stirring occasionally. Combine the mushroom mixture, liquid and all, with the mashed potato in the mixing bowl. Season with salt and pepper and stir well to combine. Stuff the mixture back into the potato shells. Heat as needed in the microwave or in a preheated 400-degree oven, and serve.

BROCCOLI AND CHEDDAR-STUFFED POTATOES

• 4 large baking potatoes • 1/4 cup low-fat organic milk, soy milk, or rice milk • 2 cups finely chopped broccoli florets, 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. When cool enough to handle, cut each in half lengthwise. Scoop out the inside of each potato half, leaving a sturdy shell, about 1/4 inch thick all around. Transfer the scooped-out potato to a mixing bowl and mash it coarsely. Add the remaining ingredients and stir well to combine. Stuff the mixture back into the potato shells. Heat as needed in the microwave or in a preheated 400-degree oven, and serve.

BROILED MUSHROOMS TERIYAKI

• 3 tablespoons teriyaki sauce • 1 teaspoon dark sesame oil • 1 tablespoon rice vinegar or white wine vinegar

• 1 tablespoon honey, maple syrup, or brown rice syrup • 16 ounces fresh organic mushrooms, any variety (portabello, shiitake, cremini, oyster, baby bella, or a combination)

Preheat broiler (unless using a toaster oven). Combine the first 4 ingredients in a mixing bowl and stir together. Wipe the mushrooms clean. If using shiitakes, remove and discard the stems. Leave the mushrooms whole (unless you're using large portabellos-slice them 1/4 inch thick). Combine the mushrooms with the teriyaki mixture and stir together. Arrange in a shallow foil-lined pan and pour any excess marinade over them. Broil in the oven or a toaster oven for 4 minutes, and stir. Broil until the mushrooms begin turning dark and are touched by charred spots, about 4 to 5 minutes. Remove from the broiler and transfer to a serving container.

CHOCOLATE TOFU BANANA "CREAM" PIE

• Two 12.3-ounce aseptic packages silken tofu • 1 cup semi-sweet chocolate chips, preferably cane juice sweetened • 1/3 cup pure maple syrup or agave nectar, or to taste • One 9-inch graham cracker crust • 2 medium bananas, thinly sliced

Preheat the oven to 350 degrees. Puree the tofu in a food processor or blender until completely smooth. Transfer to a small saucepan and add the chocolate chips. Cook over medium-low heat, stirring often, until the chocolate chips have melted. Stir in the maple syrup. Pour the mixture into the crust and bake for 25 minutes to 30 minutes, or until the top of the pudding feels fairly firm to the touch. Allow to cool completely, then refrigerate for at least an hour, preferably two. Just before serving, cover the top of the pie with thin banana slices arranged in concentric, slightly overlapping circles, then cut into wedges to serve.

CHOCOLATE CHIP PEANUT BUTTER CAKE

• 1 cup whole wheat pastry flour • 1 1/2 teaspoons baking powder • 1/3 cup natural granulated sugar • 1/2 teaspoon salt • 1/2 cup applesauce • 1/2 cup plain rice milk or soymilk

• 1/2 cup natural style peanut butter, at room temperature • 1 cup semi-sweet chocolate chips (preferably a natural brand) • 1/3 cup chopped peanuts, optional

Preheat the oven to 350 degrees. Combine the flour, baking powder, sugar, and salt in a mixing bowl and stir together. Combine the applesauce, rice milk, and peanut butter in another bowl and whisk together until smooth. Pour into the flour mixture and stir together until fairly well blended, then use a whisk until the mixture is smooth. Stir in the chocolate chips and optional peanuts. Pour into a lightly oiled 9-inch round or square cake pan. Bake for 25 to 30 minutes or until golden on top, and a knife inserted into the center comes out with chocolate, but no batter. Allow to cool to room temperature or just warm, then cut into squares or wedges to serve.

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, optional • 1 cup applesauce (or a bit more as needed to make a smooth and slightly stiff batter) • 2 tablespoons safflower oil • 1 1/2 cups semi-sweet chocolate chips, preferably cane juice sweetened • 1/2 cup chopped walnuts, optional

Preheat the oven to 350 degrees. Combine the first 6 (dry) ingredients in a mixing bowl plus the optional flaxseeds and stir together. Make a well in the center of the dry ingredients and add the applesauce and oil. Stir together until the wet and dry ingredients are completely mixed. Stir in the chocolate chips and optional walnuts. Drop the batter onto lightly oiled baking sheets in slightly rounded tablespoonfuls. Bake for 10 to 12 minutes, or until the bottoms are just lightly browned. Let stand for a minute or two, then carefully remove with a spatula to plates to cool.

Asparagus and Mushroom Tart Crust • 2 cups All-Purpose Flour • 3/4 teaspoon salt • 1/2 cup (1 stick) unsalted butter, chilled • 3 tablespoons vegetable shortening • 5 tablespoons ice water • 1 egg yolk • 1 tablespoon white vinegar

Filling

• 4 eggs, beaten • 1 cup milk • 1/2 cup (2 ounces) shredded Cheddar cheese • 1/4 teaspoon oregano • 1/4 teaspoon thyme • 10 stalks fresh asparagus, cleaned wood stems removed • 1/2 cup sliced mushrooms • 1/2 teaspoon salt • 1/4 teaspoon coarsely ground black pepper, or to taste

Crust: In a medium sized bowl, combine the flour and salt. Cut in the butter and shortening, mixing quickly and lightly with a pastry knife, a mixer or your fingers until the mixture is crumbly. Make a well in the center of the pastry, and add the water, egg yolk and vinegar. Mix until the dough just holds together, adding an additional tablespoon of water only if necessary; the more water you use, the tougher your crust will be. Pat the dough into a 10 or 11-inch removable-bottom tart pan. Prick it all over with a fork. Bake it in a preheated 350°F oven for 10 minutes.

Remove it from the oven, and let cool. Filling: In a medium-sized bowl, beat together the eggs and milk, then stir in the cheese, oregano and thyme. Slice six of the asparagus stalks, on the diagonal, into 3/4-inch pieces. Stir the sliced asparagus, mushrooms, and salt and pepper into the egg mixture. Pour the filling into the crust. Place the remaining 5 stalks of asparagus in a fan pattern on top of the filling. Bake the tart in a preheated 350°F oven for about 30 minutes, or until it's set. Remove the tart from the oven, and cool to lukewarm before removing the bottom. Yield 1 tart, 12 servings.

Baked Ravioli

• 1 small eggplant • 1 celery stalk • 1 medium carrot • 1 small onion • 4 tablespoons olive oil • 28 oz. can Italian peeled tomatoes • 1 tsp. sugar • 1/2 tsp. salt • 13 oz. package of frozen ravioli • 8 oz. whole mozzarella cheese-2 cups shredded. Chop eggplant, celery carrot and onion. In a large saucepan over a medium heat stir place in the olive oil, eggplant, celery onion and carrot. Cover and cook for 10 minutes, until tender. Place tomatoes in a blender and puree. Add the tomatoes, sugar and salt in to the saucepan with the vegetables. Bring to a boil. Lower the flame and simmer for 20 minutes. Cook the ravioli as described on the package. Slightly undercook them. In a baking pan place in some of the tomato sauce to cover the bottom. Place the cooked ravioli in the pan and top with the rest of the sauce. Sprinkle the shredded Mozzarella cheese on top and bake in a 375 degree oven for 30 minutes. The cheese should be bubbly, hot and golden. Serve with a crisp salad.

Eggplant Parmigiana

• 2 to 3 eggs • 1 tbsp parmesan • 2 tsp dried parsley • Black pepper • 1/2 tsp garlic powder • 2 cups bread crumbs • 2 med size eggplants, peeled and thinly sliced • Olive oil to fry eggplant • Mozzarella cheese • Marinara Sauce

Beat eggs, cheese, parsley, pepper and garlic together. Dip sliced eggplant into egg mix and then into the breadcrumbs to coat nicely. Fry each piece in oil until brown

on both sides. Drain on paper towel and then place them in a baking pan with sauce on the bottom. After you layer them coat them with sauce and sprinkle with mozzarella (lots). Keep going till run out. Top with sauce and mozzarella and bake at 350 until cheese is melted and sauce bubbly.

Pasta in a Creamy White Sauce

• 8 oz Pasta (your choice) • 1 1/2 cups Dry Red Wine • 2 tbsp Shallots, minced • 1 Plum tomatoes, diced • 1 cup Heavy Cream • Parmesan Cheese

Combine wine, shallots and tomatoes to pan and cook until reduced to 1/2 cup, about 8-10 min. Add 3/4 cup of the cream and boil until slightly thickened, about 2 min. Take remaining 1/4 cup cream and toss with pasta. Spoon sauce over pasta and top with parmesan

Ratatouille

• 2 tablespoons olive oil • 2 cloves garlic, crushed and minced • 1 large onion, quartered and thinly sliced • 1 small eggplant, cubed • 2 green bell peppers, coarsely chopped • 4 large tomatoes, coarsely chopped, or 2 cans (14.5 ounces each) diced tomatoes • 3 to 4 small zucchini, 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, heat olive oil over medium heat. Add garlic and onions and cook, stirring often, until softened, about 6 to 7 minutes. Add eggplant; stir until coated with oil. Add peppers; stir to combine. Cover and cook for 10 minutes, stirring occasionally to keep vegetables from sticking. Add tomatoes, zucchini, and herbs; mix well. Cover and cook over low heat about 15 minutes, or until eggplant is tender but not too soft.

Rigatoni With Tomatoes, Mozzarella, 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. Boil pasta until al dente. Let it cool. Cut each tomato in fours. Season the tomatoes for taste (salt, pepper, etc.) Place tomatoes on baking tray. Bake tomatoes for 45 minutes until wrinkled & shrunken. Let it cool down. Combine oil & lemon juice (for salad dressing. Add more seasonings for taste (optional) Toss all lightly Sour Cream 'N' Cheddar Potato Casserole • 6 medium potatoes • 2 cups of shredded cheddar cheese • 2 cups of sour cream • 1/4 cup of butter • 1/3 cup of chopped onions Boil the potatoes until they are almost tender then grate them into a mixing bowl. Mix all the other ingredients together with the grated potatoes and place into a greased casserole dish. Bake for 25 minutes at 350 degrees

Spinach Pie

1 10 0z. pkg. frozen chopped spinach 1/2 lb. Feta Cheese, crumbles 1 pt. cottage cheese 4 eggs 6 tbsp. flour 1/2 tsp salt 1/2 tsp. pepper 2 tsp. butter

Preheat oven to 350 degrees. Crumble the Feta cheese and put it in one mixing bowl with the thawed spinach and cottage cheese.

In another bowl mix together salt, pepper, flour and eggs. Then combine the two mixtures into one bowl and stir well. Grease a 9" square baking pan with the butter and pour the mixture into the pan. Make sure you spread it evenly. Bake the pie for one hour. To tell if it is done, stick a knife or toothpick into the center of the pie. If it comes out clean, the pie is ready. Let the pie cool for a few minutes. Then cut it into pieces and serve hot

Vegetable Kabobs

• 1 medium eggplant • 2 medium zucchini • 2 ea. red and green peppers • 1 medium red onion • 2 tsp salt • 1 tsp pepper • 2 Tbsp herbs (tarragon, marjoram, etc.) • 2 tsp garlic, crushed Cut vegetables into half-inch chunks or wedges and toss with seasonings. Thread onto metal or soaked bamboo skewers. Let sit for one half hour. Grill or broil until colour shows on vegetables, about 10-15 minutes.

Vegetable Stuffed Ravioli

8 pieces uncooked manicotti FILLING • 1 Cup Julienne, 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, rinse with cold water and let drain. Meanwhile, heat oven to 400. In medium bowl combine all filling ingredients and mix well. Fill each manicotti with mixture. Place 1/2cup spaghetti sauce in ungreased 12X8" baking dish. Place filled manicotti over sauce. Pour remaining sauce over manicotti. Cover tightly with foil Bake at 400 for 20-25 min or until bubbly. Uncover, sprinkle evenly with cheese. Bake an additional 5-8 min or until cheese is melted. Serve with Italian bread or garlic bread sticks

Veggie Burgers

• 1 small zucchini grated • 1 medium uncooked potato, peeled & grated • 1 medium carrot, grated • 1/4 C onion, grated or minced • 3/4 C egg substitute • Pepper to taste In a bowl, combine ingredients, mix well. Pour about 1/2 cup batter on hot griddle, lightly coated with non-stick cooking spray. Fry 2-3 minutes on each side or until golden brown. Works great on GEORGE FORMAN grill (tilt it up a little if too runny)

Hunan Chow Mein

• 1 med onion, chopped • 3 cloves minced garlic • 1 tbsp peanut oil • 2 tbsp soy sauce • 1 tsp dried mustard • 2 stalks celery, sliced diagonally • 2 c baby bok choy, chopped • 1 red bell pepper, chopped • 8 oz. water chestnuts, sliced • 1 c vegetable stock • 1 c sliced mushrooms • 4 c cooked rice

In a wok or large skillet over high heat, cook onion and garlic in oil for 3 minutes, or until they begin to soften. Add soy sauce, mustard, celery, bok choy, bell pepper, water chestnuts, vegetable stock, and mushrooms. Continue cooking, stirring frequently, until vegetables are crisp-tender, about 5 minutes. Serve over rice.

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. shiitake mushroom caps thinly sliced • 1 med. red bell pepper cut in short, thin strips

• 2 c chopped bok choy • 1/2 c vegetable broth • 6 oz. 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. Meanwhile, heat oil in large deep skillet or wok over medium heat. Add ginger and garlic; cook 30 seconds. Add mushrooms, bell pepper and bok choy; cook 3 minutes, stirring occasionally. Add broth and sugar snap peas; simmer until vegetables are crisp-tender, stirring occasionally, 3 to 5 minutes. Add tamari or soy sauce, and vinegar. Drain noodles; add to skillet with vegetables. Add sesame oil; cook 1 minute, tossing well. Sprinkle with peanutes or cashews, if desired.

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, lightly beaten 1 carrot, in 1/2" cubes 1 red bell pepper, in 1/2" cubes 1/2 cup frozen peas 4 cups cold cooked rice Combine the ingredients for the sauce in a small bowl. Mix to blend well and set aside. Place a small skillet over medium heat. When it begins to smoke, add 2 tablespoons of peanut oil and the lightly beaten eggs. Stir until the eggs are firm but moist. Transfer the eggs from the skillet to a small bowl and break them into small curds. Set aside. Bring 1 quart of water to a boil in a small saucepan. Add the carrot and boil 1 minute. Drain and rinse in cold water. Drain again and reserve. Place a wok over medium-high heat. When it begins to smoke, add the remaining 1/4 cup of peanut oil and the garlic. Stir briefly. Add the carrots, celery, red pepper, and peas. Stir-fry 1 minute. Stir in the rice and stir-fry 1 minute. Pour in the sauce and cook until the rice is heated through, about 5 minutes, stirring frequently. Serve hot.

Potato Salad

• 2 lbs med. red potatoes • 2/3 c olive oil • 1/3 c red wine vinegar • 1/2 tsp oregano • 1/2 tsp rosemary • 1/2 lb. crumbled feta cheese • 1 sweet red bell pepper, seeded • 1/2 c chopped green onions • 1/2 c black olives, drained & chopped Start by washing and cutting the potatoes into bit-sized pieces, leaving the skins on. Next, cook the potatoes in boiling water until tender. They are done when you can easily stick them with a fork. Do not overcook! While the potatoes are being cooked, mix the oil, vinegar, oregano, and rosemary. After the potatoes are tender, drain them and move the potatoes to a mixing bowl. Then pour on the oil/vinegar/spices mix and gently toss in the remaining ingredients. After all of the ingredients have been thoroughly (yet gently!) mixed, let the salad stand for at least thirty minutes before serving. This dish will keep well in the fridge for up to a week.

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, drained 1/4 tsp chili powder Heat oven to 350 degrees. Spray square baking dish, 8x8x2 inches, with nonstick cooking spray. Mix rice, egg product, 1/2 cup of the picante sauce and 1/2 cup of the cheese; press in bottom of baking dish. Mix beans and remaining 1 cup picante sauce; spoon over rice mixture. Sprinkle with remaining 1/2 cup cheese and the chili powder. Bake uncovered 30-35 minutes or until cheese is melted and bubbly. Let stand 5 minutes before serving. 6 servings

Spinach Stuffed Tomatoes 10 oz. pkg. frozen spinach 4 med tomatoes 1 c shredded 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. Let stand 5 minutes, drain well and squeeze dry. Put in large bowl. Slice and hollow out centers of tomatoes. Discard seeds. Chop pulp finely and add to spinach. Invert tomatoes shells on paper towels to drain. Preheat oven to 350 degrees. Add 1/2 cup mozzarella cheese, onion, parmesan, salt & pepper to spinach mixture and blend well. Spoon evenly into tomato shells. Sprinkle with remaining mozzarella and parsley. Arrange in 8-inch round glass or ceramic baking dish & cook at 350 degrees for 6 minutes or until heated through.

Asian Slaw

• 1 head of Napa Cabbage, shredded • 2 Asian pears, peeled and diced • 1/2 cup shredded carrot • 1/4 cup green onion, 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, sugar, honey, soy sauce, cilantro and sesame seeds in a large bowl. In another large bowl mix cabbage, Asian pears, carrot, green onion and red pepper. Toss the cabbage mixture with the vinaigrette. Let stand for 20 minutes. Serve salad in a large bowl, garnish with chopped green onion and toasted sesame seeds. This salad goes well with grilled meats and fish.

Chili Cheese Soufflé

• 12-15 eggs • 1 cup Bisquick • 2 cups milk • 8 ounces crumbled Feta cheese • 3/4 pound grated Swiss cheese

• 2 cups cottage cheese • 1 teaspoon grated nutmeg • 1 1/2 cups grated Jack cheese • 1 can diced green chilies Mix all ingredients together. Pour into greased 9x13" pan. Bake at 350 degrees 50- 60 minutes.

Potato Parmesan Soup

• 8 peeled and chopped potatoes • 3 green onions chopped (save green for garnish • 1 minced garlic clove • 1 1/2 tablespoons course ground pepper • 1 tablespoon salt • 1 quart heavy cream • 1 cup grated parmesan cheese

Boil and puree potatoes. Add chopped white part of green onion, garlic, heavy cream, salt, and pepper. Cook on low heat for 30 minutes. Add parmesan cheese at the end of cook time. Set off burner and allow cheese to melt into soup.

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, prepared according to package directions

Melt butter over high heat until bubbly. Add red pepper flakes. Rapidly add vodka.

Simmer for 2 minutes. (The alcohol burns off but makes tomatoes "come alive". Simmer tomatoes with the two cheeses for three minutes, then add 1 cup of heavy cream and simmer for one minute. Prepare pasta (shell or tube pasta suggested).

Mix completely with the sauce and serve immediately.

Vermont Cheddar Pie

• 2-3 cups diced, par-boiled potatoes • 1/2 cup chopped onions • 1 tsp. salt-free lemon/herb seasoning • 1/2 tsp. 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. Combine potatoes and 1/4 cup onions, press into pie plate as crust. Sprinkle with seasoned salt and garlic powder.

Carefully put a layer of spinach and crumbled feta cheese into the crust, top with parmesan then cheddar cheeses.

Combine eggs, milk, pour carefully over cheeses. Garnish pie: make a small circle of 1/4 cup onions in center of pie; sprinkle parsley flakes in a larger circle around the onions; sprinkle paprika in a larger circle around parsley flake circle.

Bake at 350 for 1 hour.

Zucchini Soup

• 4 medium zucchini, quartered and sliced • 2 cans of 15 oz. vegetable broth • 2 onions, chopped • 1 tsp. white pepper • Dill weed to taste • 2 pkgs. 8 oz. cream cheese • Chopped fresh chives or edible flowers for garnish.

In a saucepan, add zucchini, chicken broth, onions, pepper and dill weed to taste. Cook mixture until soft, approximately 20 to 30 minutes. Blend the cream cheese in blender until smooth. Then blend in zucchini mixture, a portion at a time, until smooth. Chill over night or until very cold. Garnish with chopped chives or fresh flowers.

New Orleans Style Red Beans & Rice

1 lb bag of red kidney beans 1 large onion, chopped into large cubes 2 Tbsp of dried parsley 1 Tbsp of season salt Two 5-inch pieces of fresh celery 1 toe of fresh garlic peeled and cut in half 10-12 bay leaves 1 Tbsp margarine 1/4 cup chopped green onions 4 cups of cooked white rice

Wash kidney beans well. Add to a large pot and cover beans with water until water is two inches above bean line. Add all other ingredients, except seasoning meat, chopped green onions and rice. Bring to a rolling boil, then cover and reduce to a low heat and simmer. After beans have been cooking for approximately 2 hours, add remaining liquid. Add season salt and continue to simmer this combined mixture for another hour. Now add chopped green onions and additional season salt if desired. Cook for approximately one more hour, or until beans are very soft and a red gravy is produced. Serve hot over warm, white rice.

Delicious Banana Pancakes

• 2 cups Bisquick mix • 2 eggs • 1 cup milk • 2 extremely ripe bananas (the one\'s that are brown and too soft to eat), mashed • 1 tsp baking soda • 3 tsp sugar • 2 tbsp fresh lemon juice

• 2 tbsp powdered sugar

Mix all ingredients together very well, final mixture will be a little lumpy. Prepare a medium-hot skillet, lightly oiled. Lightly dust finished pancakes with powdered sugar and serve with your favorite syrup.

There are many, many more recipes out there for vegetarians. This is just a start for you. Be creative and use your imagination. 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. Losing one to two pounds a week is a realistic goal which is best accomplished by reducing caloric intake and increasing energy expenditure. In other words, one should eat less and exercise more. Dieting alone can cause the body to believe it is being starved. In response, it tries to conserve its fat reserves by slowing down its metabolic rate and, as a result, it loses fat at a slower rate.

Athletes must consume a minimum number of calories from all the major food groups, with the calories distributed over all the daily meals including snacks. This ensures an adequate consumption of necessary vitamins and minerals. A combination of exercise and diet is the best way to lose unwanted body fat.

A male athlete who is not under medical supervision when dieting requires a caloric intake of at least 1,500; women require at least 1,200 calories. Athletes should avoid diets that fail to meet these criteria. Trying to lose weight with fad diets and devices or by skipping meals does not work for long-term fat loss, since weight lost through these practices is mostly water and lean muscle tissue, not fat. Losing fat safely takes time and patience. There is no quick and easy way to improve body composition.

The athlete who diets and does not exercise loses not only fat but muscle tissue as well. This can negatively affect his physical fitness. Not only does exercise burn calories, it helps the body maintain its useful muscle mass, and it may also help keep the body's metabolic rate high during dieting.

Fat can only be burned during exercise if oxygen is used. Aerobic exercise, which uses lots of oxygen, is the best type of activity for burning fat. Aerobic exercises include jogging, walking, swimming, bicycling, cross-country skiing, rowing, stair climbing, exercise to music, and jumping rope. Anaerobic activities, such as sprinting or lifting heavy weights, burn little, if any, fat.

Exercise alone is not the best way to lose body fat, especially in large amounts. For an average-sized person, running or walking one mile burns about 100 calories. Because there are 3,500 calories in one pound of fat, he needs to run or walk 35 miles if pure fat were being burned. In reality, fat is seldom the only source of energy used during aerobic exercise. Instead, a mixture of both fats and carbohydrates is used.

As a result, most people would need to run or walk over 50 miles to burn one pound of fat. A combination of proper diet and aerobic exercise is the proven way to lose excessive body fat. Local dietitians and nutritionists can help athletes who want to lose weight by suggesting safe and sensible diet programs. In addition, the unit's MFT can design tailored exercise programs which will help athletes increase their caloric expenditure and maintain their lean body mass.

Aerobic exercise is best for burning fat. examples include jogging, walking, swimming, bicycling, crosscountry skiing, and rowing.

Diet

In addition to exercise, proper nutrition plays a major role in attaining and maintaining total fitness. Good dietary habits greatly enhance the ability of athletes to perform at their maximum potential. A good diet alone, however, will not make up for poor health and exercise habits. This section gives basic nutritional guidance for enhancing physical performance. Athletes must know and follow the basic nutrition principles if they hope to maintain weight control as well as achieve maximum physical fitness, good health, and mental alertness.

Guidelines for Healthy Eating

Eating a variety of foods and maintaining an energy balance are basic guidelines for a healthy diet. Good nutrition is not complicated for those who understand these dietary guidelines. To be properly nourished, athletes should regularly eat a wide variety of foods fro-m the major food groups,selecting a variety of foods from within

each group. A well balanced diet provides all the nutrients needed to keep one healthy.

For athletes to get enough fuel from the food they eat and to obtain the variety of foods needed for nutrient balance, they should eat three meals a day. Even snacking between meals can contribute to good nutrition if the right foods are eaten. Another dietary guideline is to consume enough calories to meet one's energy needs. Weight is maintained as long as the body is in energy balance, that is, when the number of calories used equals the number of calories consumed.

The most accurate way to control caloric intake is to control the size of food portions and thus the total amount of food ingested. One can use standard household measuring utensils and a small kitchen scale to measure portions of foods and beverages. Keeping a daily record of all foods eaten and physical activity done is also helpful.

Figure @@@@@@6-3 shows the number of calories burned during exercise periods of different types, intensities, and durations. For example, while participating in archery, a person will burn 0.034 calories per pound per minute. Thus, a 150-pound person would burn 5.1 calories per minute (150 lbs. x 0.034 calories/minute/lb. = 5.1 calories/ minute) or about 305 calories/hour, as shown in Figure 6-4. Similarly, a person running at 6 miles per hour (MPH) will burn 0.079 cal./min./lb. and a typical, 150-pound male will burn 11.85 calories/minute (150 lbs. x 0.079 cal./lb./min. = 11.85) or about 710 calories in one hour, as shown in Figure 6-3.

To estimate the number of calories you use in normal daily activity, multiply your body weight by 13 if you are sedentary, 14 if somewhat active, and 15 if moderately active. The result is a rough estimate of the number of calories you need to maintain your present body weight. You will need still more calories if you are more than moderately active. By comparing caloric intake with caloric expenditure, the state of energy balance (positive, balanced, or negative) can be determined.

Avoiding an excessive intake of fats is an important fundamental of nutrition. A high intake of fats, especially saturated fats and cholesterol, has been associated with high levels of blood cholesterol. The blood cholesterol level in most Americans is too high. Blood cholesterol levels can be lowered by reducing both body fat and the amount of fat in the diet. Lowering elevated blood cholesterol levels reduces the risk of developing coronary artery disease (CAD) and of having a heart attack. CAD, a slow, progressive disease, results from the clogging of blood vessels in the heart. Good dietary habits help reduce the likelihood of developing CAD.

It is recommended that all persons should reduce their fat intake to 30 percent or less of their total caloric intake. The current national average is 38 percent. In addition, we should reduce our intake of saturated fat to less than 10 percent of the total calories consumed. We should increase our intake of polyunsaturated fat, but to no more than 10 percent of our total calories. Finally, we should reduce our daily cholesterol intake to 300 milligrams or less.

Concerns for Optimal Physical Performance

Carbohydrates, in the form of glycogen (a complex sugar), are the primary fuel source for muscles during short-term, high-intensity activities. Repetitive, vigorous activity can use up most of the carbohydrate stores in the exercised muscles. The body uses fat to help provide energy for extended activities such as a one-hour run. Initially, the chief fuel burned is carbohydrates, 'but as the duration increases, the contribution from fat gradually increases.

The intensity of the exercise also influences whether fats or carbohydrates are used to provide energy. Very intense activities use more carbohydrates. Examples include weight training and the APFT sit-up and push-up events. Eating foods rich in carbohydrates helps maintain adequate muscle glycogen reserves while sparing amino acids (critical building-blocks needed for building proteins). At least 50 percent of the calories in the diet should come from carbohydrates.

Individual caloric requirements vary, depending on body size, sex, age, and training sport. Foods rich in complex carbohydrates (for example, pasta, rice, whole wheat bread, potatoes) are the best sources of energy for active athletes. Carbohydrates are the primary fuel source for muscles during shortterm, high-intensity activities.

Because foods eaten one to three days before an activity provide part of the fuel for that activity, it is important to eat foods every day that are rich in complex carbohydrates. It is also important to avoid simple sugars, such as candy, up to 60 minutes before exercising, because they can lead to low blood sugar levels during exercise.

Athletes often fail to drink enough water, especially when training in the heat. Water is an essential nutrient that is critical to optimal physical performance. It plays an important role in maintaining normal body temperature. The evaporation of sweat helps cool the body during exercise. As a result, water lost through sweating must be replaced or poor performance, and possibly injury, can result.

Sweat consists primarily of water with small quantities of minerals like sodium. Cool, plain water is the best drink to use to replace the fluid lost as sweat. Athletes

should drink water before, during, and after exercise to prevent dehydration and help enhance performance.

Sports drinks, which are usually simple carbohydrates (sugars) and electrolytes dissolved in water, are helpful under certain circumstances. 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. This can improve endurance. During prolonged periods of exercise (1.5+ hours) at intensities over 50 percent of heart rate reserve, one can benefit from periodically drinking sports drinks with a concentration of 5 to 10 percent carbohydrate.

Athletes on extended road marches can also benefit from drinking these types of glucose-containing beverages. During intense training, these beverages can provide a source of carbohydrate for working muscles. On the other hand, drinks that exceed levels of 10 percent carbohydrate, as do regular soda pops and most fruit juices, can lead to abdominal cramps, nausea, and diarrhea.

Therefore, these drinks should be used with caution during intense endurance training and other similar activities.

Many people believe that body builders need large quantities of protein to promote better muscle growth. The primary functions of protein are to build and repair body tissue and to form enzymes. Protein is believed to contribute little, if any, to the total energy requirement of heavy resistance exercises. The recommended dietary allowance of protein for adults is 0.8 grams per kilogram of body weight.

Most people meet this level when about 15 percent of their daily caloric intake comes from protein. During periods of intense aerobic training, one's need for protein might be somewhat higher (for example, 1.0 to 1.5 grams per kilogram of body weight per day). Weight lifters, who have a high proportion of lean body mass, can easily meet their protein requirement with a well-balanced diet which has 15 to 20 percent of its calories provided by protein.

LOWERING CHOLESTEROL

In order to understand why it is important to lower cholesterol, it is necessary to first understand what cholesterol is. Cholesterol is a fatlike waxy substance and is produced by the liver. Although cholesterol has purposes and is important to overall health and body function, too much cholesterol in the body has damaging effects.

Cholesterol forms every cell within the body. When the cholesterol level is appropriate, it plays a life-giving role in many functions of the body. When cholesterol is at a good level it works to build and repair cells, produces hormones such as estrogen and testosterone, and produces bile acids which are proven to aid in the digestion of fat.

With too much cholesterol in the body, though, the levels build up and cause damage by clogging your arteries. This puts you at serious risk for disease such as heart and stroke. In fact, the major cause behind heart attacks and strokes is clogged arteries resulting from high levels of cholesterol.

When you eat saturated foods such as dairy, meat and eggs your cholesterol elevates. On the other hand when you eat foods such as fruits, vegetables, and grains you can maintain optimal health as they do not contain cholesterol. High cholesterol can be avoided! With a nutritious diet, the 50% of all adult Americans with high cholesterol can regain their health and lower their risk of disease by 2%. 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. As we progress with "30 days to lower cholesterol" you will learn healthy, alternative ways to manage your cholesterol without having to rely on medications. The purpose of this ebook is to inform, educate and provide healthful options.

Understanding the Types of Cholesterol

While most people talk about "cholesterol levels" there is in fact more than one type of cholesterol. In fact, there are several different body functions and several different substances that make up our understanding of "cholesterol." As with some fats, cholesterol cannot be dissolved in the blood. Instead, molecules called lipoproteins carry cholesterol to and from cells. Molecules are made from an outer layer of protein and an inner core of both cholesterol and triglycerides, which is another form of fat.

Lipoproteins equip the cholesterol to move around the body. The two main types of lipoproteins are:

High Density Lipoproteins (HDL.)

HDL transports cholesterol from cells back to the liver. HDL is either reused or converts to bile acids and disposed. This is known as "good" cholesterol. You want to ensure that your levels of this cholesterol remain

high for optimum heart health, since having too low levels of HDL - even when other cholesterol levels are normal - 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. HDL aids to ensure protection from the risk of heart attack and/or stroke. HDL consists of more protein than triglycerides or cholesterol, and aids to remove LDL from your artery walls.

Low Density Lipoproteins (LDL.)

LDL carries approximately 60_70% of cholesterol around the body and are known as "bad" cholesterol. Studies show conclusively that high cholesterol leads to much higher risk of heart attack and/or stroke. Other factors involved in this risk are age, gender, smoking, family history of heart disease, and diabetes mellitus.

Obviously, when we speak of having "cholesterol levels" we mean more than one number. To maintain optimum health, 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.

Understanding the Causes of High Cholesterol

Besides diet, other causes of high cholesterol are lifestyle, gender and the heritage of the individual. For some, even maintaining cholesterol at the right levels and being fit and thin will still not prevent the development of high levels of bad cholesterol. Due to heart risk factors besides diet, some people require a very aggressive approach which includes cholesterol lowing medication. We will address this issue as we progress in "30 days to lowering cholesterol."

Lifestyle issues and high cholesterol:

When we opt for convenience in eating over nutrition, we are setting ourselves up for problems. Eating fast foods and convenience foods results in eating too many fats and salts, which can raise our bad cholesterol levels. In addition, a more sedentary lifestyle also contributes to unhealthy levels of cholesterol. If you want to see a graphic representation of this, consider renting the documentary movie "Supersize Me." This documentary details the attempts of one man to live on fast foods and little exercise alone. The results on his cholesterol and body health in just 30 days are truly frightening.

A visit to a nutritionist or dietician can help us all better understand eating for the right reasons and for optimal health. 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. Just 20 minutes of aerobic exercise, including walking, each day will lower cholesterol. Exercise does not have to be a large time or money commitment. Simple activities that get you moving and that you enjoy enough to repeat are almost always adequate.

Diet:

An important consideration in eating is choosing lower fat. Buy cooking oils that are unsaturated. Use low fat cooking sprays to replace heavy oils whenever possible. Reduce your overall use of oils even further by using cooking techniques that require little or no oil.

Age and Gender:

Cholesterol levels increase with age. Women generally have a lower level than men from age 50 to 55. Once a woman starts menopause, the cholesterol level starts to increase.

While there is not much that you can do about your age, 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.

Heritage:

Genetics play a key role in a person's health and this includes the amount of cholesterol you might have. Find out if your family battles with high levels of cholesterol and then bring this to your doctor's attention right away. If you have a family history of heart disease and high cholesterol levels, work harder and start earlier in adopting a healthy lifestyle and eating plan.

Your Arteries and Cholesterol

The job of your arteries is to pump blood. The Dorsal Aorta or the main artery branches out into many smaller arteries. Each body system has arteries which are responsible for providing the oxygen rich blood that keeps us alive. Too much cholesterol in the blood - especially bad cholesterol - prevents arteries from working their best. High levels of bad cholesterol may even prevent arteries

from functioning at all, since cholesterol can actually lead to blockages in your arteries. For this reason, it is critical then that we keep arteries free of bad cholesterol for optimal health.

Arteries are constructed of a tough exterior and a soft, smooth interior. Each artery has three specific layers:

The outer layer The middle (muscular) layer The inner layer.

Each are made up of epithelial cells. The middle layer is elastic and very strong. It helps pump the body's blood. The inner layer is smooth and allows the blood to flow easily. As the heart beats, the arteries expand and are filled with blood. The heart relaxes and produces enough force to push the blood through. In a healthy person, this system works effectively and the blood can carry oxygen and other essentials throughout the body.

Disease fills the arteries with fatty deposits and this becomes a dangerous obstacle to good health. High cholesterol levels fill arteries with thick substances that prevent your body from working well. Your heart becomes starved of required blood. If this happens often enough you can suffer a heart attack or a stroke.

The main cause behind heart disease is this thickening of the fatty deposits in the arteries, and the main reason behind the blocking of arteries is high levels of bad cholesterol. This means that if you want to prevent heart disease, heart attacks, and strokes, you need to keep your cholesterol levels in a healthy range.

Even having "borderline" cholesterol levels - or bad cholesterol levels that are elevated but not considered "very bad" - can increase your chances of heart disease or stroke. No matter what your current health, eating a better diet and getting exercise can help keep you healthy.

Consider: Heart disease is one of the leading killers in North America. Lowering your cholesterol levels through a heart-healthy diet and exercise regimen is one of the best ways to prevent heart disease. 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

Eating is one of the things that can affect your cholesterol level a great deal. If you have too high cholesterol, the foods you eat can be one of the things you can control to most effectively and quickly lower your cholesterol. In fact, if you have elevated levels of high cholesterol, a healthy diet is the one thing that you must absolutely do in order to ensure heart health.

Adapting to a Cholesterol Friendly Diet

Once your doctor has confirmed that you have high cholesterol, you can take steps to regain your health by following a low cholesterol and low fat diet. Being true to such a healthful diet will ensure that you can reduce total cholesterol levels by as much as 15 percent. As an added benefit, this sort of diet will also make you feel generally healthier and more energetic as well.

You will benefit further with a regular exercise schedule and this will raise your "good" HDL levels for a total package of healthy living. Do this and within as short as 30 days you will experience a renewed sense of energy and vitality. The effects over all will be immediate.

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. In fact, try to lower your saturated fat intake as far as possible. Your doctor may even recommend that you get a smaller percentage of your calories from saturated fat, especially if you have very high cholesterol.

Receive 25_35% or less of your day's total calories from fat. Again, your doctor may recommend that you consume an even smaller (or a larger) amount of fat than this.

Consume less than 200 milligrams of dietary cholesterol each day, or follow the limits for dietary cholesterol that your doctor sets for you. Limit your sodium intake to 2400 milligrams a day. Sea salt is a better option, but reducing your intake of all salts is the better choice.

You should be resolved to eat only enough calories to improve your healthy weight and reduce your blood cholesterol level. Being overweight can contribute to cholesterol and to heart ailments. If you need assistance seek out a nutritionist or dietician.

Refuse foods made with harmful trans fats such as margarine, salad dressing and sauces.

• Enjoy foods high in soluble fiber. These foods include:

Oats, rye, 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. High cholesterol foods include: Organ meats (this includes liver, which may be eaten in small quantities) Egg yolks Full fat dairy products • Fried and processed foods are often high in fat and salt, which can wreak havoc on your heart health. Limit and eat only in moderation if at all: Highly processed foods, and especially processed meats such as deli meats, sausages, hot dogs, bologna, salami and fatty red meats All foods that are fried, 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, including select cuts of meat, poultry, fish, dry beans, eggs and nuts each week. You can further keep your blood cholesterol levels low by doing the following: Choose chicken and turkey that has the skin removed. You can keep the skin on to seal in the juices so long as you remove the skin before eating.

When selecting meat, choose leaner cuts, white meat, and cuts that have less white "marbleized" texture. The white "marble" is fat that can increase your cholesterol.

Select fish such as cod that has less saturated fat than even chicken or other meats. Even the leanest cuts of meat, chicken, fish, and shellfish have saturated fat and cholesterol so limit your daily intake to 6 ounces or less. Remember: You can increase soluble fiber if LDL is not lowered enough from reducing saturated fat and cholesterol.

Making Healthy Eating Better

One of the best things you can do for your cholesterol levels is to eat more fresh fruits and vegetables. Not only do these foods have no dietary cholesterol that can raise your bad cholesterol levels, but some fruits and vegetables have been linked to lowering cholesterol in patients. 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.

Studies also often show that North Americans eat far less fresh fruits and vegetables than they should eat, a fact that has often been suggested as a key cause for the higher cholesterol levels and heart disease levels - not to mention the higher rates of obesity - that North Americans face. To put it simply, those nations that eat more fruits, vegetables, and grains are healthier - and have lower cholesterol levels as a whole.

As an added bonus, you do not have to worry as much about eating too many fruits and vegetables. While you do not want to overeat, you can eat far more fresh fruits and vegetables than meat products and remain heart healthy. You can only eat small portions of animal products before you have to worry about cholesterol content. With vegetables and fruits, there is no such worry. If you have always felt deprived while following low-fat diets in the past, you can avoid this in the future simply by eating more fresh fruits and vegetables.

Increasing your intake of fresh (not canned, not poached, not sweetened or boiled) fruits and vegetables significantly should be your first goal as you try to lower your cholesterol over the next 30 days.

One of the easiest ways to introduce more fruits and vegetables into the diet is to eat different types of fruits and vegetables. When most of us think of "veggies" we think only of a few. In fact, there are many types of delicious fresh produce out there that can create spectacular meals while lowering your cholesterol. Consider all the vegetables you may not have tried yet (please note that this list is not

complete - there are too many vegetables to list here - and please note that some of these vegetables may be classified as fruits):

Alfalfa sprouts Anise Artichoke Arugula Asparagus Avocado Beans (there are many different kinds of beans, from black beans, borlotti beans, broad beans, chickpeas, green beans, kidney beans, runner beans, soy beans, red beans, mung beans, navy beans, lima beans to azuki beans, and many others) Bean sprouts Lentils Peas (again, there are many delicious brands of peas, many which you likely have not tried before. These may include snow peas, green peas, sugar snap peas, and many others) Beets and beet greens Bok choy Breadfruit Broccoli Brussels sprouts Cabbage (there are many kinds, 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, not just the seeds, can be used in cooking) Fiddleheads Frisee Garlic Chives Kai_lan

Kale Kohlrabi Leek Lemon grass Onions Lettuce (if you have always eaten iceberg lettuce, you will be stunned by the range of lettuces out there, including Bibb and many others) Mushrooms (although mushrooms are usually served alongside vegetables, it is a fungus. There are many types of mushrooms, from the common to the exotic, 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, orange, 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, from butternut to acorn to pumpkins and gourds. 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, not just their size, differs) Tubers Potatoes (from yams and sweet potatoes to new potatoes, red potatoes, and others, these vegetables present an almost infinite variety) Water chestnuts Watercress • Apples (there is an almost infinite variety of these, some quite rare.

Try the following varieties: Akane, Arlet, Blushing Golden, Braeburn, Centennial Crab, Chieftain, Cortland, Empire, Empress, Fuji, Gala, Honey Crisp, Jonagold, Kandil Sinap, Liberty, Mantet, Mcintosh, Mutsu,

Northern Spy, Patricia, Red Astrachan, Red Secor, Russet, Starr, Virginia Gold, Yataka, Yellow Transparent, Wilson Juicy, and the many others available at your grocery store and farmer's market) Apricots Bananas (try Fruit Bananas, Apple Bananas, Baby Bananas, Baking Bananas, Red bananas, and others) Berries (besides the usual strawberries and raspberries, there are dewberries, boysenberries, loganberries, cloudberries, wineberries, bearberries, bilberries, blueberries, cranberries, huckleberries, lingonberries, barberries, currants, elderberries, gooseberries, nannyberries, sea grapes, crowberries, and others) Cherries (from sour cherries, Monmorency cherries, and sweet cherries such as Black Russians, Chinooks, Lapins, Hedelfingers, and others) Clementines Dates Figs Grapefruits Grapes (there are many, many kinds, ranging from pale greens to very deep purples) Guava Kiwis Kumquats Lemons and Limes Lychee fruits Mangos Melons (Red water, Canary, Canteloupe, Cassava, Honeydew, Watermelon, and others) Nectarines Oranges Papayas Passion Fruits Peaches (including Encore, Reliance, Red Haven, and Sensation Dwarf Peach, among others) Pears (including Asian pears, Beirschmidt, Bartlett, and others) Persimmons Pineapples Plums (including Mt. Royal Plum, Opal, Stanley Prune_Plum, Unize Plum, Dietz, Empress Prune_Plum, Starking Delicious Plum, and many others) Pomegranates Pummelo Rhubarb Star Fruit Sweety Qunices

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. The fact is, most of us have tried only a small fraction of the fruits and vegetables that are out there. When we say that we "don't like" fruits and vegetables or when we say that we "grow tired" of them, 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 - treat it like a checklist of the food adventures you could have with food. Which foods sound exotic or interesting? Take a chance today and pick up some fresh fruits or vegetables that you have never tried before. Your taste buds and your cholesterol level will thank you for it. Realize that these lists of fruits and vegetables is far from complete - it is only a way to get you started in discovering new fruits and vegetables. Make it a mission to find new and exciting fruits and vegetables that you can enjoy fresh to lower your cholesterol.

The secret to low-fat eating is to make eating the right foods as attractive as possible. When you have many types of healthy and delicious foods to choose from, you will naturally choose foods that are good for you and for your heart. Introducing a huge variety of fresh fruits and vegetables into your diet is one sure way to do this.

Over the next 30 days, use this list of fruits and vegetables. Print the list and circle all the fruits and vegetables you have not tried. Make it a mission to buy some fresh fruits and vegetables you have not tried. In fact, every week, find a variety of fresh fruits and vegetables you have not tried and try them. Read about new varieties of fruits and vegetables and try them as well. 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.

Cooking and Cholesterol

If you want to lower your cholesterol, you will want to cook your own meals more often. This is because many restaurants add lots of fat and salt to their foods in order to cheaply add texture and taste. Convenience foods, of course, are notorious for offering poor nutrition and plenty of fat, salt, and sugar. If you want to lower your cholesterol over the next 30 days, avoid all fast-food, convenience, and prepackaged meals.

This isn't hard to do, even if you are lost in the kitchen. There are a number of very fast and easy ways to ensure that you can whip up tasty and cholesterol-friendly meals - no matter how harried your schedule:

If you are very busy and tired at the end of a long day, a salad and sandwich take less time to put together than it takes to phone the pizza parlor. Wrap some veggies in a tortilla, cut more veggies into a salad, and drizzle the salad with olive oil and lemon juice. Use a mashed avocado or salt-free salsa as the "dressing" on your sandwich. 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. Choose fresh ingredients - the very freshest you can. Not only is this healthier for you, but you will need less fat and salt in your cooking if your food ingredients are flavorful on their own.

Find low-fat and cholesterol-friendly recipes in cookbooks and plan to make these recipes. There are many recipe books at your local library - and many of these feature heart-healthy and fast recipes that can make cholesterol-friendly eating a snap. Don't overlook cookbooks that feature Chinese, Japanese, Raw food, Vegan, and Indian recipes. These are often heart-friendly and contain enough variety to keep you happy with your low-fat diet forever.

Buy some fresh herbs. Use these to add flavor to your cooking rather than relying on salt. If you must use salt, use only a pinch of the best sea salt you are able to buy.

If you have recipes you cannot part with, switch ingredients to healthier alternatives. Use good olive oil instead of butter, low-fat products instead of the regular kind and experiment with cutting salt out of recipes entirely.

Cooking to lower your cholesterol is not very hard. There are a few basic foods that almost anyone can make that can keep your health in good shape:

Salads: Even if you are not an excellent cook, you can easily create a salad that is enticing. Simply chop up some favorite salad greens (mescalin mix, cucumbers, tomatoes, carrots, zucchini, 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. You can also create a very low fat salad dressing by combining half an avocado with some herbs

and lemon juice. Avoid croutons, bacon bits, whole milk products such as chesses, eggs, and other high-fat foods in your salads. If you do want to add meat to your salad, opt for skinless poultry.

Fruit Salads: Chopping up some of your favorite fruits, berries, and lemons can make a beautiful and attractive salad that is very low fat. If you are using apples or other fruits that tend to "brown" in your salad, a squirt of lemon juice over your salad will keep your fruit salad attractive and healthy. 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 low- cholesterol diet.

Sandwiches: Sandwiches are quite easy to make. Simply choose healthy breads or pitas or tortillas that are low in fats and salts and choose lots of vegetables for your sandwiches. Avoid highly processed deli and sandwich meats. Instead, use lean and skinless chicken or other poultry. Instead of fats or mayonnaise on your sandwiches - 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.

Pastas: There are a number of pastas available, from fresh pasta or dried pasta to vegetable pastas and rice pastas. All can be made into delicious and heart-friendly meals in minutes. Simply cook the pasta in a pot. Shred your favorite vegetables or cut them into very small pieces. Combine the vegetables with some low-sodium and low-fat chicken or vegetable broth and cook until vegetables are softer but still crisp. Add the pasta and toss until the vegetables are the desired consistency.

Add your favorite fresh herbs (basil is a good choice) and combine. This can be a very tasty combination and is still quite healthy for you. You can make similar meals with rice or even low-fat tofu. Many prepared pasta dishes use plenty of salt or cream-based sauces, but some combination of this recipe can give you a tasty meal with less fat.

Smoothie: Combine your favorite fresh fruits in a blender with fresh fruit juice and a small squirt of honey. Combine until blended. This makes an excellent and very healthy snack. It can also be a great quick breakfast on days when you are in a rush. Experiment with different fruit combinations to find different tastes.

Chilling or even freezing some of the fruit before serving can produce a nice chilled drink that is perfect for summer. If you are craving desserts, 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.

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.

Lean meat dishes: When you have chosen your lean cuts of meat, you can make these foods even healthier by reducing the amount of fat you use in preparing them. For example, 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. At many fish shops, you can get planks of cedar that are perfect for baking or grilling fish - simply place the fish on the cedar, cover with lemon juice and possibly herbs and grill or bake until done.

Desserts and Snacks: Limiting desserts and snacks in general can help you control your weight and your calories intake and so keep your heart healthy. If you absolutely crave a dessert or snack, though, try to stave off the craving with fresh fruit. If this does not work, occasionally eating low-fat desserts and snacks such as angel food cake, fig and fruit bars, low-fat yogurt, fruit sherbert, Jello, animal or graham crackers, wafers, puddings made with low-fat milk that make lower-fat alternatives.

However, these products still do often contain sodium, plenty of calories and some fats, so overindulging in these will certainly not allow you to keep your heart healthy. Also, take care to read the labels on these snacks and choose the brands with the least sugar, calories, fat, and salt that you can.

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. Consume fat free, skim, or 1% dairy products Watch out for bottled and canned drinks and especially for sports beverages - many are very high in sodium, calories, and sugars. Choose only lean meats. Enjoy white meats, fish, and poultry rather than red meats. Eat plenty of fish Enjoy only skinless poultry Select plenty of whole grain foods Eat lots of fruits Read food labels and choose foods low in fats (especially saturated, polyunsaturated, and hydrogenated fats), sodium, and cholesterol

Choose fresh rather than processed, spiced, prepared, pickled or tinned foods. If you cannot find fresh produce out of season, try frozen foods that have no sauces or other ingredients added. 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. Face it, most of us have been taught which foods are healthy and low in fat and which are less than good for us. However, adopting a very low-fat diet and healthier lifestyle is often challenging, especially if we have followed less than ideal eating and life patterns for some time. Although we may know which foods we should be turning to and which lifestyle changes we need to make, we don't always do what is right.

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, 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.

It sounds crazy, but advertising can help you lower your cholesterol because advertising is likely already a big part of your higher cholesterol. Think about it: why do you eat the way you do? At least part of the reason has to do with learned behavior. You learned to like some foods as a child, but you have also learned to associate certain foods with certain ideas and ideals - and likely this has been the doing of advertisers.

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 - even when those foods are processed and contribute directly to higher cholesterol.

When you picture a hamburger, you likely picture the hamburger you see in advertisements - a large, juicy burger with all the toppings. When you think of a salad, you may nit get the same strong images in your head, simply because salads and vegetables are advertised a lot less. Think of the last ten food advertisements you have seen. Odds are, they were for less-than- healthy processed foods.

Traditionally, less than healthy foods have needed advertising, because they were not needed. Today, though, there is a huge market for convenience and "junk"

foods. When you visit your local grocery store, compare the amount of shelf space given to convenience foods, junk foods, sugary foods, and sodas to the amount of space given to the produce section.

In too many grocery stores, the amount of space that fresh produce and grains take up is far less than the amount of space devoted to less heart-healthy foods. This is no mistake. Take a look at those high-fat and cholesterol-high foods. Odds are, they come in brightly designed packages that grab the eye. Often, they are placed at eye level. Advertisers are trying to make their products appealing. 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, though, and lower your cholesterol over the next 30 days as well. Start with your own cholesterol-lowering action plan:

1) Reduce the amount of food advertising you see. Advertisers do an incredible job at making foods attractive, but many times these foods are less than great for your cholesterol level. There is no reason why your heart health should suffer because some advertiser is good at their job. Figure out where you see advertisements for foods and then avoid those ads. Most people see the majority of food advertisements on television. If this describes you, avoid the television for a while and watch your cravings for fatty foods decrease. Also avoid radio ads and restaurant advertisements in magazines and newspapers.

2) Make good-for-you foods appealing. Put your low-fat dinners on nicer china and eat at the table instead of in front of the television. Use brightly colored fruits and vegetables and arrange your heart-healthy food in an attractive way on the plate, much as restaurants do. Add some music or candles to your dinner. 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.

After all, this is exactly what restaurants do to advertise their food when you are actually in the restaurant - they add ambience to make the meals more attractive and appealing, so that customers are more likely to walk away feeling happy and satisfied with their meal.

In fact, good restaurants will often spend large budgets on consultants that can tell them what they can do to make meals more appealing to customers. Is it any wonder that restaurant meals - even those that are fatty and terrible for your cholesterol - 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.

For the next 30 days, make your low-fat and healthy meals at home more appealing in any way you can think of and you will be amazed at how much easier your new diet is to stick to.

3) Describe foods in a way that makes them appealing to you. Advertising works by staying with you. Advertisers work very hard to make sure that you remember jingles and descriptions of foods - that's why you can often sing the slogans for popular advertisements years after the ads are no longer shown.

You can use the same technique to make good-for-you low-fat foods seem appealing. This is especially important since there are few ads for these foods and many of us come to associate negative images of health foods. You likely have heard fresh fruit and vegetables described as "rabbit food" or as being "boring" or even "tired" or "wilted." This is not likely to make you crave these foods - especially since you are always hearing great adjectives - such as "delicious" and "juicy" described about fatty foods.

Try to do the same thing as advertisers - when buying food that is good for you, watch out for negative words. Use words such as "crisp" and "delicious" to describe low-fat and good-for-you foods such as produce and lean meats.

4) Use a little negative advertising. Whenever you find yourself craving foods that are high in fat or sodium, use a little negative advertising. As soon as you are aware that you are craving the foods, imagine them in the worst possible light - as mushy, greasy, cold, congealed, and disgusting.

This will make bad-for-your heart foods seem far less attractive. If you find that you crave convenience foods, fast foods, and other foods you are trying to avoid during the next 30 days, try to find ways to make these foods less appealing. For example, recall the times you have had terrible fast food or convenience food meals. Ask your friends and family for their dining-out horror stories, and look up stories about the disgusting things people have found in the fast foods and convenience foods.

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. By making heart-healthy foods such as vegetables and lean meat more attractive and high-fat foods seem more disgusting, you will find it much easier to stick to a low-fat diet - without feeling cheated or deprived.

Secret #2: Make High Cholesterol Harder than Lowered Cholesterol.

What this means is that you should make cholesterol-friendly food choices easier on yourself than bad-for-you choices. That way you are far more likely to reach for low-fat, healthy foods over the next 30 days - and for life! - and are less likely to cheat on your new eating plan. There are several ways to set yourself up for cholesterol-lowering success:

1) Get rid of bad-for-you foods and temptations. If you keep cookies, fried foods, and other temptations around, you are more likely to turn to them when you are feeling hungry. As soon as you learn from your doctor that you need to take care about what you eat because of elevated cholesterol, go through your home and get rid of the foods that you should be eliminating or cutting back on. 2) Give them away to a friend or food bank, if you can. Replace your foods with lower- fat or healthier alternatives. Also get rid of any fliers, advertisements, or menus from take-out places and restaurants. If these things are not in your home, you are far less likely to be tempted by them.

2) Make your kitchen a heart-healthy place. If you have a deep-fryer, give it away. Invest in parchment paper, no-stick cooking ware, a rice steamer, wok, 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. 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. While you are cleaning out your kitchen, try to find ways to make cooking in your kitchen more appealing. Hang up some nice curtains or at least get rid of the clutter. If your kitchen is an enticing place to cook, you are more likely to cook at home rather than being tempted to eat out.

3) Eat in. For the next 30 days, as you work to lower your cholesterol, you should eat in and eat foods you have prepared yourself almost all the time. 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. When you make your meals yourself, you can easily reduce how much fats and sodium goes into each meal.

4) Get lots of appealing heart-healthy foods into your kitchen. If you make healthy foods more attractive and visible, you are more likely to reach for them when you are hungry. Buy pretty hanging bowls for your citrus fruits and vegetables instead of hiding them in your crisper. Covered mesh containers are available for fruits - these containers allow fruits to ripen and stay visible, but prevent fruit flies.

5) Consider taking a heart-healthy cooking class. Many community centers and cooking schools now offer cost-effective cooking classes in cholesterol-friendly and heart-healthy foods. This can be an excellent way to make healthy eating fun - especially if you feel out of place in a kitchen. You will learn many recipes and cooking tips for heart-healthy eating, and have the opportunity to spend time with others who are concerned about heart health. Plus, once you learn to cook healthy and delicious meals, 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. Most of us plan our days and our finances, but we often leave eating to chance. This can make heart-healthy eating more difficult. After a long day at work, it can be too daunting to come up with a menu and then cook a meal from scratch. 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, so that there is no excuse to turn to convenience food.

7) Get help in the kitchen. Whether you get help from a roommate, child, or spouse, cooking with someone else tends to be more fun. If you can't find someone to help you, then find some way to make cooking time more fun - listen to music or watch a movie on a portable DVD player as you cook, and cooking time will fly by and you prepare nutritious and cholesterol-lowering meals for yourself.

8) Socialize without food. Many of us take in excess calories and fats when we eat out with others. This is especially a problem since we so often equate social times with eating - we meet friends at restaurants, coffee shops, and pubs or we have movie nights that include take-out pizza. Over the next 30 days, make it a habit to meet friends at places that don't have food as a major entertainment. Meet friends at the gym, on hiking trails, or in your home rather than in restaurants or cafes that feature rich foods.

9) Get motivated. Getting started on a low-fat diet to lower your cholesterol is often not the hard part. The hard part is staying motivated to keep the diet plan up for weeks. Find ways to get yourself motivated to eat well for life. For many of us, fear is a great motivator. If you have very high cholesterol, consider pinning your cholesterol level and a list of the dangers of high cholesterol on your fridge. Or, put a really graphic picture of clogged arteries or some cholesterol health hazard you fear where you will see it. 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.

10) Make heart-healthy food more convenient. If you can make low-fat alternatives easier to reach for than fast food, you are more likely to reach for meals and foods that are good for you as well as schedule-friendly. Luckily, fruits, vegetables, and other low-fat foods are among the most convenient foods out there. Keep cut up fruits and vegetables in your refrigerator to make stir-fries, salads, and other healthy meals easier. Keep low-fat yogurt and other low fat foods around for fast snacking, and you will reach for these foods rather than turning to high-fat, high-sodium "fast foods."

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. Sticking the same sorts of foods will get you in a rut and will make high-fat alternatives more appealing. 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.

12) Figure out your eating dangers and find ways to overcome them. Most of us have specific emotions and events that may make us turn to comfort food. Whether it is general stress, sadness boredom, or meetings with your boss, it is important to find out which events cause you to overeat or to crave fatty foods and then work hard to find alternatives.

Sometimes, this is very simple. If your walk home from work takes you past a favorite restaurant you find hard to resist, then you may need to find a different route home. If Tuesday work meetings leave you reaching for cookies in your office desk, find a way to get out of the meetings or take a walk after the meeting instead of reaching for food.

On a paper, list the times you are more likely to want to eat, and beside each item, list ways you can avoid the situation or at least make better choices when you are faced with it. Post your list in your planner or other visible place so that you will see it.

13) Make cholesterol-friendly eating easier. If counting fat grams, sodium, fiber, types of fat, and cholesterol in each of your foods is causing you stress, 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. Sound too simple? Not at all. When you prepare a meal, simply make sure that most of your plate is taken up by fresh fruits and vegetables. The portion size of grain should be smaller and the portion size of animal proteins (meats, milk products) should be smaller still - no larger than a pack of cards. Make sure that you eat different fruits and vegetables

each day so that you get a variety. Use olive oil as your main source of fat and refuse other dressings or sauces - do your cooking with the olive oil.

Eliminate foods such as organ meats, full-fat dairy products, egg yolks, and convenience or restaurant meals entirely, and you should be able to lower your cholesterol significantly without counting every gram you place in your mouth. If you are on a very strict low-cholesterol diet, this may not be enough, but for most people interested in lowering their cholesterol, this simple formula will be a snap to follow and will actually lower your cholesterol.

Over the next 30 days, lower your cholesterol by making sure that reaching for low- fat, heart-healthy foods is more appealing and automatic than reaching for high-fat foods. This will not make your cravings for less-than-healthy meals go away, but it will go a long way towards ensuring that you don't give into the cravings.

SUPPLIMENTS

Use of dietary supplements

Food supplementation is a multimillion-dollar business. There are thousands of supplements on the market, all of which are easily accessible to athletes. Supplements were traditionally defined as any product made of one or more of the essential nutrients such as vitamins or protein. That definition has to been broadened to include any product intended for ingestion as a supplement to the diet. Supplements include vitamins, minerals, herbs, amino acids, botanicals, as well as concentrates, metabolites, constituents, and extracts of these substances. Supplement product labels must include the words "dietary supplement".

Most products that meet this definition are not strictly regulated and are therefore not subject to any tight standards on makeup or claims. Your primary goal should be to always strive to obtain the nutrients you need from the foods in your diet. Eating a variety of foods on a regular basis is the most important step toward this goal. 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. Variety is still important because bars and powders are not always low fat, inexpensive, or easily digested by all.

Supplementation should be part of a larger plan for an optimal performance diet not a replacement for poor habits and choices. Nor are supplements a substitute for regular exercise. There is no one magic pill or powder that you can take that will make you stronger, skinnier, or give you more energy. If you are considering supplements, you must weight the purported benefits against the potential risks

(and cost) before deciding to use any product. Information is key. If a product makes claims that sound too good to be true, the claims probably are too good to be true.

Giving your body the nutrients that it needs to make it through the day is essential to your well being. But, even if you think that you can do this through the foods that you eat, you are probably still missing out.

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, it sometimes needs additional supplementation to take it to the best level it can be at.

But, what do you take? First off, find a good quality multi vitamin and take that as directed. Multi vitamins are a good starting point because they provide a decent dose of supplements that just about everyone needs. Multi vitamins give you what your food doesn't and they are affordable solutions to your needs. In addition to this, find out what type of supplements you can take for your individual needs and problems.

For example, if you have a need to lose weight, look for supplements that can offer weight loss benefits.

If you have heart problems, problems with gaining weight or other conditions, you can probably find a supplement or several that can address those problems for you.

How do you know how much to take? That's a trickier question. There are two routes to take. First off, realize that doctors don't always use supplementation in their practices and they may not be educated in prescribing this type of help to you. First, start by finding a health food store or a vitamin supplier. Quality is very important if you want to see benefits from supplementation. Therefore, make sure that you have a reliable source. These individuals can also help provide you with the information you need regarding improving your conditions.

Another source for information is the web. Finding a reputable website that offers help for supplementation will help you to increase your overall well being through tackling individualized problems. Again, quality is essential to success here. 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. It's like always giving your car premium gas and oil to do its job even better!

There are thousands of different supplements on on the market. Some of which perhaps are not particularly useful. There are several though that are very useful. I have been using multivitamin supplements and vitamin B supplements for 20 years.

Creatine is also a very good supplement for gaining muscle mass. I can gain 5 kg of muscle in just two weeks using creatine. Creatine works by increasing the water volume within your muscle cells. For this reason it's important to drink a lot of water when you're taking creatine to protect your kidneys. Another important supplement is whey protein. There are many different varieties of whey protein, but you will be able to find a high quality supply at your local health food store or if you look on eBay. Glutamine is a supplement that's worth taking for improving your recovery from exercise and improving your immune system during stressful exercise.

Creatine is the most popular and commonly used sports supplement available today. There are numerous studies backed by anecdotal evidence that support the efficacy of creatine supplementation. For the majority of the population, including both elite athletes and untrained individuals, creatine supplementation increases fat free mass and improves anaerobic and possibly aerobic performance.

Creatine is a natural constituent of meat, mainly found in red meat. Creatine is manufactured naturally in the body from the amino acids glycine, arginine, and methionine. This process takes place in the kidneys, liver, and pancreas. Approximately 40% of the body's creatine stores are free creatine (Cr), while the remaining 60% is stored in form of creatine phosphate (CP). The typical male adult processes 2 grams of creatine per day, and replaces that amount through dietary intake and fabrication within the body.

Creatine is used for the resynthesis of ATP. ATP, or adenosine triphosphate, is the "power" that drives muscular energetics. When a muscle is required to contract, the bonds in the ATP molecule are split, yielding ADP (adenosine-diphosphate). The energy released by breaking this bond powers the contraction of the muscle. When ATP is depleted within the cell, the cell can no longer contract.

There are several methods by which the body rebuilds ATP. The fastest method, without oxygen, is through CP. Creatine phosphate is "split" to yield the phosphate portion of the molecule. This phosphate portion bonds to the ADP, turning it back to ATP. Once CP stores within the cell are depleted, the body must use other methods to replenish ATP.

Supplementation with creatine increases Cr and CP within the muscle, allowing further capacity to regenerate ATP. In other words, the creatine enhances the ability of the muscle to maintain power output during brief periods of high-intensity exercise. The periods are brief because the ability of a cell to store CP is limited, therefore the body will quickly move to other methods of replenishing ATP.

There are two way to decide what dosage of creatine you should take. In the "loading phase" which is where you begin adding creatine to your diet, the dosage is 20 grams a day for five to seven days. After that, it's recommended that you stick to 5 grams per day.

You can also calculate creatine dosage according to body weight and mass. Follow along closely, this could get confusing! Not really, though. Experts say in the "loading phase", you should be consuming .3 grams of creatine per kilogram of body weight. So if you weight 200 pounds, the formula would look like this: 1 lb divided by 2.2 kg multiplied by .3 = 27 grams of creatine per day After the loading phase, your weight is multiplied by .03, so you would require 2.7 grams in the maintenance phase.

Essentially, creatine can create muscle fullness as well as create an environment within your body that is conducive to muscle growth. It can also delay fatigue during repeated workouts. However, you must use your creatine regularly instead of sporadically for it to be effective.

Creatine is also thought to increase the body's aerobic abilities. One study showed that using creatine supplements help to reduce the oxygen cost of activity so less strain is placed on the cardiovascular system while performing aerobic activity. This 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 safe for most everyone to take with the exception of people with renal issues. Doctors are even beginning to endorse creatine which is generally unheard of with supplements.

Many people like to take their creatine in a shake as it most often comes in the form of powder. You can mix the creatine powder with some skim or soy milk and even add some fresh fruit for flavor. 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.

Glutamine

Another popular supplement among body builders is glutamine. Glutamine is a non- essential amino acid that is produced naturally by the body. Sixty percent of glutamine is found in the skeletal muscles. The remainder is in the lung, liver, brain, and stomach tissues.

Over 60% of our amino acids come in the form of glutamine. Under normal conditions, our body can produce more than enough. However, during times of stress, glutamine reserves are depleted and must be replenished through supplementation. This includes stress that the body is under during periods of exercise.

If you have too little glutamine in your system, it can result in muscle loss. This amino acid is essential to muscle building because it helps nitrogen in the body move around to where it needs to be. You have to have a positive nitrogen balance in order to gain muscle mass.

Glutamine is also thought to prevent sickness, promote healing, prevent sore muscles, and speed up growth hormone production. The typical American diet provides 3.5 to 7 grams of glutamine daily which is found in animal and plant proteins. Many people are choosing to supplement daily due to the long growing list of benefits.

Research shows levels of supplementation from 2 to 40 grams daily. Two to three grams has been found to help symptoms of queasiness. This two to three gram dosage used post workout builds protein, repairs and builds muscle and can induce levels of growth hormone found in the body. If you want to build a ripped body, you'll need both creatine and glutamine alike. Again, it usually comes in powder form, so you'll want to take it with milk or in a shake.

Protein

The importance of protein to a body builder is a no-brainer. It is the single most important nutrient in a body building regimen. Protein is what makes up and maintains most of the stuff in our bodies. Protein has been shown to have the best effects on the body when combined with carbohydrates.

Much of your protein will come from your diet, but if you really want to grow your body mass, increasing protein through weight gainers or protein powders is necessary. Of course, you'll need to be careful not to overdo it and monitor the amount of protein you are consuming.

The best type of protein supplement on the market is whey protein because it is the highest yield. Whey is the best investment because of its capacity as a post- workout recovery supplement. This is a critical time after severe physical stress when the cells will act like a sponge and take in almost anything. 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.

If not, the body will hunt the stored reserves of nutrients and when on a diet for example that will cause them to rob other muscle-tissue of glutamine. So whey is the best protein, especially on a diet. It also supplies the most amino acids that bodybuilders use.

Its unfortunate high cost however makes me advise you to use it sparingly. Whey protein is the only choice when on a diet however. When on low-carb diets whey can function as an alternate source of energy, sparing hard-earned muscle protein and glutamine stores within the body.

As with creatine, the best time to take your protein supplement is post-workout. As we said before, it's good to combine your protein with some form of carbohydrate for maximum results. Combine the powder with some eggs, low-fat milk, ice cream, and olive oil. You can also add in some fruit for flavor.

Nitric Oxide

Another powerful supplement you can take as part of your body building program is nitric oxide. Many body builders take nitric oxide for a variety of reasons. Nitric Oxide, a key molecule manufactured by the body, causes vasodilation (an expansion of the internal diameter of blood vessels), which in turn leads to increased blood flow, oxygen transport, delivery of nutrients to skeletal muscle and a reduction in blood pressure.

Nitric oxide promotes extended ability to life weights. It also signals muscle growth, speeds recovery, and increases strength along with stamina. This element also increases energy levels and some people even feel that it promotes a better sex life! During a workout, when a muscle contracts and blood vessels dilate, Nitric Oxide is present for a brief moment. The release of nitric oxide creates surges of blood flow, which is the muscle pump we are familiar with. Unfortunately this pump is only temporary, and will dissipate shortly after you complete your workout.

It often comes in pill form, and should be taken in the manufacturer's recommended dosage. Nitric oxide also comes in powder form as well, so you can take it in a shake just like with other powdered supplements.

There are many other supplements, you can take. But those are the only ones I prefer to take apart from ginko biloba. Ginko is great for circulation, so it's good for your brain, complexion, general energy and well-being. Using the supplements mentioned you'll see some results quickly, especially if you use them together synergistically, which is known as stacking . 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. This will replenish your muscle's glucose and glycogen level and help your body to absorb more of the creatine.

Steroids and Growth Hormones

We're not going to spend a lot of time on these because they are certainly not recommended, but they are used by body builders all over the world. Both of these substances are highly controversial, and in many places, they are illegal.

Steroids and growth hormones stimulate muscle growth often quite quickly which is why they are so popular among body builders. They also enhance performance making a person stronger and extending their stamina. 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.

Steroids do have some advantages. They are used in treating a variety of health problems including AIDS, cancer, and other serious diseases. They help the body fight the ill effects of these diseases and promote healing.

However, steroids have some serious health implications when taken for reasons other than therapeutic. They can cause serious liver damage and even lead to liver failure.

Steroids increase testosterone production which can lead to overly aggressive behavior, a decrease in libido, and low sperm count. The reason many body builders use steroids is because they increase water retention in the muscles which leads to an anabolic state. However, this increase in fluid retention makes the heart work harder which can increase blood pressure and even bring on a heart attack.

All steroids eventually change to estrogen which causes feminization in men. That causes an enlargement of the breasts along with an increase in fatty deposits.

Growth hormones stimulate the elements in the body that make muscles grow. They are naturally produced by the body, but many body builders take them to basically tell their muscles to get bigger. They can be dangerous, though, as well. You can get huge, ripped muscles without having to resort to using illegal substances like steroids or artificial growth hormones. They can make you bigger quicker, but the disadvantages far outweigh the advantages you are taking by introducing these substances into your body.

Body building has long been thought of as a man's sport, but more and more women are getting interested in it as well.

RECUPERATION

Proper recuperation from strenuous physical exercise is far more important than most new athletes realize. If you are not fully recovered to the maximum then your muscles cannot adapt and grow so well. Obviously your body cannot automatically recuperate in a few hours from extremely hard physical work. Even using various methods to help your body recover, it still takes time. So in this section I will just give some suggestions for methods you can use to recover from your exercise sessions.

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, a massage or soak in a hot pool will reduce the feelings of fatigue. You will still need to take time to rest though. The most important thing is to avoid other strenuous physical activity so if you are involved in heavy laboring work, perhaps it's better to cut down on the workouts and allow for your body to recuperate.

Following is a list of recuperation techniques and a description of them.

MENTAL TRAINING

Mind Fitness, A Healthy Emotional Life

As you can assume, your mind is a powerful tool and it helps you through each step of your day. It controls the way that you perform each action, 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.

Yet, there are many ways that your mind's fitness may not be the right level that it should be. In fact, for many people living in today's hectic lifestyle, it's anything but easy to make it through the day without dealing with some type of stress or pressure. The mind's health is quite an important aspect and, believe it or not, plays a significant role in the quality of life and the longevity that you have in your life. When you are emotionally or mentally unfit, your body's health is directly related. There are many different ways that this can happen, including the simple fact that you may have to battle illnesses more often and with greater intensity.

Although you may be wondering just how you can control your minds fitness, 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. 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, several key things must play a role. First, you need to be fully capable of thinking clearly; performing mental tasks and you need to be able to conquer problems effectively. In addition, you need to tame those other things that happen throughout your life that limit you or otherwise affect the quality of your mind and lifestyle.

A Healthy Brain

With the onset of Alzheimer's happening to more and more people, the importance of having a healthy brain is very evident. Whether or not you can stop this disease or other debilitating diseases from happening to you is yet to be seen, there is evidence that says that you can actually push off the onset by some time if you do the right things.

For this particular battle, you need to exercise your mind. Keeping your mind active, challenged and attentive is essential to your well being and this fight.

Emotional Health

Another aspect that you probably don't want to talk about is that of emotional well being. While life affects each one of us, the way that you handle the problems that happen to fall into your lap are critical in maintaining a healthy life. For example, should something emotionally troubling happen to you, such as a death or deception, you need to be able to effectively deal with it and then to move on. Emotional health is an important battle that everyone must strive to improve. There are many various ways that you can improve your emotional state by learning how

to react to critical situations. Indeed, the right social activity is one way to improve your emotional health.

Stress Management

Yet another factor that plays a significant role in the well being of your mind is that of stress. Not only does it pull you down through causing large amounts of emotional trauma, but it also causes all types of physical problems for those struggling with it. It can lead to various health issues physically, too. While you can't take away everything in your life that causes stress, learning to effectively manage stress is important. It can help you to tackle even challenging tasks with more ease and with success. Sometimes it may be important to remove the stressors from your life, but that's not a common occurrence.

Spiritual Well Being

Spiritual well being is yet another consideration that you need to take. While there isn't always a need to be religious or spiritual, it can often play a role in the way that you see your life as well as in your emotional state of mind. For those that do believe in a Higher Power, 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.

Spiritual well being is a critical factor in maintaining your health, too. Those that are spiritually fit, feel good about themselves which allows them to be more likely to improve and maintain a healthy lifestyle.

This is a personal decision, of course, but aren't all of these aspects of fitness personal decisions that you need to commit to? Spiritual health is something to think about.

Where Are You Now?

When it comes to determining how mentally fit you are, you may think that you have nothing to worry about. After all, you do all that you need to do and there's nothing limiting you. But, 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. Believe it or not, most people go through stages of depression, mental turmoil and even times when they are so stressed that they can not function properly. During these times, you can consider them, and you, mentally unstable and unfit.

Yes, it hurts to hear but just like your body goes through illness, your mind can be struggling at the same time, although you may not realize it. To determine where you stand in mind fitness, ask yourself these questions. Be honest, now, there's nothing for you to be embarrassed about but a lot to be gained when you can improving your mind's fitness.

1. Do you have physical pain that is not the result of an injury? This could be stress related! 2. Do you struggle with remembering things from one moment to the next? Do you find yourself struggling to remember why you walked into a room? 3. Do you struggle to make the goals that you set for yourself? 4. Do you feel anxiety, stress and angry often? What does it feel like and how intense does it get? 5. Do you hate the life that you are leading, 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. While you may not want to do this, you should schedule a meeting with a psychologist just to talk through some of the feelings that you have. For the most part, working through these issues can be the best way for you to overcome your problems and to find overall benefit in your life.

If you have trouble sleep, or are eating whenever you feel like it, then you should be considering the vast number of mind fitness needs you may have. Improving the fitness of your mind not only improves your daily life but increases your longevity, 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, too. Emotional eating is eating when things go bad, when you are stressed or when you are in the mood for a certain feeling that you can't get from the world around you.

For many millions of people, this is one of the prime reasons that they are overweight or unhealthy in their diets. While food never used to be so readily available, today its easy to have a pantry full of food and a refrigerator that's stocked to the brim. It's easy to go to the food to get the satisfaction that you need. Yet this is a dangerous situation. Those that use food to fight their emotional instability are most likely to fall deeper into a path of self destruction. For example, consider this scenario that happens over the span of time.

You begin by getting stressed at work. You find yourself reaching for a candy bar to get the extra rush that you need to get through the tasks at hand. You then find yourself dealing with pressure from the boss; you didn't do the job right. You decide you need a big, fatty lunch. Soon, the pounds are creeping onto your hips. There's no time to exercise and to meet deadlines you increase the amount of bad foods you are eating. Soon, you are not fitting well into your clothing. You become upset at yourself, your self esteem drops.

As your self esteem drops, you find yourself in even more problems. Now, you hate your job so much that the only thing that makes it feel better is eating something bad for you. In fact, you almost purposely make the situation worse by eating bad. You aren't any good. You are a failure. You can't make the right decisions. Just look at you....these are all things that people end up saying to themselves when they are emotionally depleted.

Emotional eating is one of the hardest cycles to break, yet if left intact, it's also one of the worst things you can do for both your physical and your mental health state. In just a bit we'll talk about some of the ways that you can have good mind fitness, which includes emotional eating. The first step in fighting the way that food makes you feel, though, is to recognize that there is a connection between the way that you feel and the way that you eat. Realizing this makes a large difference in improving both your physical fitness and your mind's fitness.

How Can You Improve?

How can you improve your mind's fitness? There are many great ways to make this happen. 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.

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. Incorporate as many of these things into your life as you can, and you'll see differences in the way that you feel and the way that you see the world.

Your Self Esteem

We'll tackle one of the hardest things to improve right from the beginning: your self esteem. A health self esteem is one that's confident but not overly macho. You should be able to feel confident in the decisions that you make and in the way that your life is moving. 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.

Accept those, work on improving them if you can and then do the best job that you can overall.

In addition, learn how to accept compliments and to take criticism. Getting down on yourself because someone doesn't like the job you did isn't okay.

Although challenging, you need to be able to say, "Hey, 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. Learn to take criticism positively. If your boss says that the job wasn't good enough, ask what you could have improved on for next time. Then, you set yourself up for success rather than a pint of ice cream!

One way to improve the way that you look and feel about yourself is to take care of your outward appearance. Those that dress well, take care of the way that they look and those that do things for themselves are the most confident people out there. Just putting on a beautiful outfit can make you feel good about yourself.

Build A Social Network

A social network is a very important to your well being, both physically and mentally. Those that have people around them to support them do well in many more aspects of their lives. Let's face, its fun to have people around too! But, how can you build a social network of people that you can rely on?

Make time for those that you already have. Don't assume that they will always be there when you need them, even when you don't pay attention to them otherwise. You should always strive for a lifestyle that's positive with those in your family and your friends. That means taking on the challenges that come up between people, working through them and then letting them go.

Relationships take time and work. If you are married, that relationship alone will be one that you have to work on. 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.

Commit to going out and having fun, whatever way is fun to you, at least one time per week. Getting away or even just finding time to play a board game is essential. This allows your mind to repair damage and it allows you to improve your network of friends.

Don't take friends for granted because they won't be there when you need them the most. In part of that comes the fact that if you want to have family and friends you

need to be a friend, too. Giving others support helps them to accomplish their life's needs and it gives you a sense of gratification. You'll feel good about life and your social network.

Managing Stress

Its not easy job, but you have to do it! Stress is one of the largest problems in health today. Stress affects your ability to function properly. It hinders you throughout your life by causing unhealthy living situations, physical risks and puts your entire well being at risk for emotional breakdown.

To help remedy stress, there are many things that you can do. For starters, find an outlet. You need to find something that you love to do. A hobby, a physical activity, or some other thing that really brings you happiness is necessary to have. By doing that activity even after a long and stressful day it can offer you improvement in your health and well being, by relieving stress.

If the situations that you are in provide you with high levels of stress, it is important for you to find solutions to those problems. You need an effective manor for relieving stress and if you can't do so by solving the problem or by letting go of the stress you need to remove yourself from such situations. Stress that is ongoing without any real stopping is a large health risk!

Brain Power!

To improve mental fitness, use your brain power! You don't have to do any type of exercise with your brain physically of course, but mentally you do! For starters, always keep yourself learning. Learning new things keeps the mind active and that means health. Someone that is learning new things that interests them is likely to continue to having a mental state that's positive and motivated.

You should also use challenges to help power you through your day and your life. Giving yourself the ability to overcome challenges from puzzles to problems in life (yours or others) can help to keep your brain working. Asking questions, getting the answers and working at it helps to improve the brain's function, allowing you to fend off Alzheimer's and other conditions like it.

Your Overall Mental Fitness Plan

So, now you have it! You know what to do to make your lifestyle improved through these changes. 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.

1. Improve your stress levels and see physical, mental and emotional benefits right away.

2. Improve your social network to reduce stress and to improve your quality of life. It also helps to make it through difficult times when you have someone by your side.

3. Improve your brain's fitness by challenging it through new adventures, continuous learning and through challenges of all types.

4. Do things that are enjoyable to you. If you can't think of anything, learn something new. New adventures coupled with doing them with those that you love make life better and help to improve your mental fitness.

5. Keep your self esteem positive. Working on this is hard, but feeling good about yourself is a must for overall health.

By doing these things it will significantly improve the fitness that your mind has physically and emotionally. 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. Make changes like these today and see results today.

Lifestyle Fitness, You Are What You Do, Too

Your lifestyle is the way that you live your life. Although each of these other elements that we've already talked about is very important parts of your lifestyle, they are not everything. Each decision you make throughout the course of the day plays a role in your fitness. Unlike the other chapters, this one will be structured a bit different. Each of these lifestyle considerations is important and each offers a unique spin on the quality of life you will lead. Improve them, and physical fitness increases.

Smoking, Drinking And Drugs

Each of those three things, smoking, drinking and drugs, is a problem for your health and your ability to make it through the life you have. You probably already know the risks of what these things can do to your life, but you may not realize the extent at which it takes to improve them.

For example, smoking will eat away at your lungs and will cause cancer. There are no ifs about it. It will cause cancer eventually in your lungs.

But, smoking is something that you can stop, even if it is one of the hardest things you will have to do. To improve your fitness, find a method to stop smoking and do it. You will find that your health increases, your energy increases, your stress levels DO go down and you can feel better about the life you are living.

When you quit early enough, your body can repair the damage that you have done to your lungs. This can only happen if you stop soon enough, though.

Drinking and drugs are just as bad. Each time that you consume too much alcohol that makes you drunk or you take illegal drugs, you destroy your body slowly and methodically. You kill brain cells, you put your life at risk and you destroy the organs in your body. Some damage can be fixed through healing over time, others can't.

To improve your lifestyle and to extend your life, you need to remove these problems from it. Smoking and drugs are simply a no no. Drinking alcohol isn't nearly as bad for you when you drink it in moderation and only when you are drinking low concentrations of alcohol such as in wine rather than in hard liquor or beer.

Sleep

Do you sleep ? No, we mean actually lying down and sleeping for 7 to 9 hours per night ? Do you wake up rested ? If not, then you aren't getting the right amount of sleep for health. Your lifestyle fitness requires that you get quality sleep each night. Why is sleep so important ? There are actually several reasons. For one, sleep is the body's time to relax and to recoup what it's done all day. You need this time for your mind to. It's the way that your mind works through problems. It's the time that your body heals from the exertions of the day.

It's a time to restart, refresh and give yourself the best chance at improving tomorrow.

Those that don't get enough sleep are not capable of performing at their best physical or mental level. They aren't able to improve the level at which they can function and they make bad mistakes. Stress hurts more, physical ailments hinder you more when you don't get enough sleep.

If you are facing problems with insomnia or are struggling to get to sleep, talk to your doctor about it. There may be an underlying medical condition that could be causing it.Rest is one of the most overlooked parts of an exercise regimen, but the

reality is it is actually a quite important principle. Sleep is one of your most valuable tools for growth that you can have in your body building arsenal. Muscle adaptation and growth often occurs at night. During the suspended state of animation you are in, your body is doing exactly what you have been asking it to do during your workouts - build muscle.

Lack of sleep can have an intoxicating effect on your body. According to the Journal of Applied Sports Science, being awake for 24 hours has the same physical effect as a blood alcohol content of 0.096, which is above the legal driving limit in most states.

Working out in this state has its obvious downside. For starters, your lack of muscular coordination places you at a much higher risk for injury. 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. You're better off waiting until the next day when your body has been given proper rest.

What are the best practices when it comes to getting enough sleep? Here are some pointers:

• Don't exercise before bedtime. Body temperature has a huge effect on our ability to fall asleep. As your body temperature lowers, you start to feel sleepy. If you work up a sweat before trying to sleep, you will have difficulty falling asleep and it could take your body several hours to cool down enough so that you can drift off.

• Try having a light snack before bedtime. Some people disagree with this theory, but if you go to bed on an empty stomach, it can distract from your ability to fall asleep. Make sure this snack is light, though.

• Get at least eight hours of quality sleep per night. This will insure that you get the rest and recovery that your body needs to be able to function effectively during the day.

• Keep your bedroom dark and cool. Try having some white noise in the room like a fan running.

• Don't drink a lot of fluids before sleep, especially tea or coffee. Not only will the caffeine keep you awake, but you'll have to use the bathroom more often as well which will disturb your sleep.

• Establish both a regular sleep cycle as well as a pre-sleep routine. This will help you signal your body that it's time to think about resting.

While your body is sleeping, your body's synthesis of protein increases. This is what makes you grow. Your body can recover and repair any damage you did during the day while you are at rest.

If you are having problems with sleeping, there are many ways that you can overcome them.

• Reducing stress levels during the day is helpful as is working out the stresses that you can't get rid of.

• Try to go to sleep at the same time everyday and give yourself as much time as necessary to feel rested.

• Don't do stimulating things before bed such as watching television or working on a project.

• Don't eat before bed, at least two hours beforehand.

A majority of growth hormones are also released when the body is in the sleep state. Growth hormones are very important in increasing muscle mass. During a workout, growth hormones are also released, but the majority of this happens while the body is at rest. Just as sleep will give you more energy, it is also vital in helping your body recover and ultimately grow like you want it to.

Financial Concerns

Getting your finances in order doesn't seem like it would be a lifestyle change for fitness benefits, but it really can be. Just think of the role that money plays in your everyday life. You worry about money and end up facing financial hardships that move into your work life, your home life, your marriage, and even your physical health.

Financial fitness isn't something that we'll stress for too long here, but it is something to make part of your overall guide to living a long, healthy lifestyle. As you know, stress causes a wide range of health concerns for your body. Money is one of the largest causes of stress in people every single day.

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.

Nothing can really compare to personal advice and guidance. There are many gyms and fitness clubs that have local organizations dedicated to body building where you can get tips and train with others who share your passion. Ask around when you are in the gym, or network with others in social settings. The Internet is another invaluable resource for body building information. In researching this book, this author depended on several of these websites for information. Here are a few you should really check out:

• www.bodybuilder.com This site is nothing less than amazing. You will find more information than you could have ever hoped for on this website including tips on nutrition, sample workout plans, and ways to prepare yourself for competition.

• www.getbig.com This is another super website where you can find tips and tricks about how to maximize your workout, where to find supplements, contest schedules and results, as well as pictures of people who have made amazing transformations through a body building program.

• www.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. You will get the most information by joining their website, but it's free, and it will open you up to all sorts of insights into this great sport. These are only a few resources you can check out as you begin your body building quest. Look around you and find what works for you. You will find a whole new world opening up around you!