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A healthy lifestyle consists of a balance between a healthy diet, exercise/physical activity, and making the right decisions.  When it comes to developing a healthy diet, it is important to include protein (from fish, poultry, eggs, dairy products, meat, and nuts), carbohydrates (from fruits, vegetables, pasta, and whole grains), fat (from nuts, oils, and animal products), vitamins (A, B, C, D, E, and K), minerals (iron, potassium, and calcium), and at least 8 glasses of water per day.  Protein, carbohydrates, and fat are the only sources of calories which relate to the amount of energy produced in the breakdown of each group.

• Proteins are chains of amino acids that are responsible for building, maintaining, or repairing muscles, internal organs, and skin.  They are also key components in the makeup of hormones and immune system.  Each gram of protein
• Carbohydrates are the body’s primary fuel source.  This group consists of simple carbohydrates in the form of sugar and complex carbohydrates in the form of starches.  Fruits, vegetables, pasta, oatmeal, whole grains, crackers, and breads are all healthy options to obtain carbohydrates.  Fiber is an important carbohydrate that helps regulate the digestive system and makes you feel fuller from less food.
• Fat
• Vitamins are essential for the body’s chemical reactions to occur.  Each of the 13 important vitamins plays a key role in developing normally.

Vitamin	Importance	Food Source
Vitamin A	Vitamin A prevents eye problems, promotes a healthy immune system, is essential for the growth and development of cells, and keeps skin healthy	Milk, eggs, liver, fortified cereals, darkly coloured orange or green vegetables (carrots, sweet potatoes and pumpkin), orange fruits such as cantaloupe, apricots, peaches, papayas, and mangos.
Vitamin C (ascorbic acid)	Vitamin C is needed to form collagen, tissue that holds cells together. It’s essential for healthy bones, teeth, gums, and blood vessels. It helps the body absorb iron and calcium and contributes to brain function	You’ll find high levels of vitamin C in red berries, kiwi, red and green capsicums, tomatoes, broccoli, spinach, and juices made from guava, grapefruit, and oranges
Vitamin D	Vitamin D strengthens bones because it helps the body absorb bone-building calcium	This vitamin is unique – your body manufactures it when you get sunlight on your skin. Vitamin D is also found in egg yolks, fish oils, and fortified foods like milk
Vitamin E	Vitamin E is an antioxidant and helps protect cells from damage. It is also important for the health of red blood cells.	Vitamin E is found in many foods, such as vegetable oils, nuts, and green leafy vegetables. Avocados, wheat germ, and whole grains are also good sources.
Vitamin B12	Vitamin B12 helps to make red blood cells, and is important for nerve cell function.	Vitamin B12 is found naturally in fish, red meat, poultry, milk, cheese, and eggs. It’s also added to some breakfast cereals
Vitamin B6	Vitamin B6 is important for normal brain and nerve function. It also helps the body break down proteins and make red blood cells	A wide variety of foods contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat, poultry, fish, eggs, spinach, and fortified cereals
Thiamin	Thiamin helps the body convert carbohydrates into energy and is necessary for the heart, muscles, and nervous system to function properly	People get thiamin from many different foods, including fortified breads, cereals, and pasta; meat and fish; dried beans, soy foods, and peas; and whole grains like wheat germ
Niacin (Vitamin B3)	Niacin helps the body turn food into energy. It helps maintain healthy skin and is important for nerve function	You’ll find niacin in red meat, poultry, fish, fortified hot and cold cereals, and peanuts
Riboflaven (Vitamin B2)	Riboflavin is essential for turning carbohydrates into energy and producing red blood cells. It is also important for vision	Some of the best sources of riboflavin are meat, eggs, legumes (like peas and lentils), nuts, dairy products, green leafy vegetables, broccoli, asparagus, and fortified cereals
Folate (Vitamin B9)	Folate helps the body make red blood cells. It is also needed to make DNA	Dried beans and other legumes, green leafy vegetables, asparagus, oranges and other citrus fruits, and poultry are good sources of this vitamin. So are fortified or enriched bread, noodles, and cereals

• Minerals are important in the activation of enzyme reactions inside of your body.  While minerals are essential for life, it is extremely crucial to understand the minute amount your body needs and the roles each mineral has on different functions.  Remember, too much of a good thing can be bad.  All the necessary minerals can be obtained from eating a balanced diet.

Mineral	Importance	Food Source
Calcium	Vital for building strong bones and teeth. The time to build strong bones is during childhood and the teen yrs, to fight against bone loss later in life. Weak bones are susceptible to osteoporosis, causing bones to break easily.	Milk and other dairy products – such as yogurt, cheese, and cottage cheese – are good sources of calcium. Also broccoli and dark green, leafy vegetables, soy foods and foods fortified with calcium
Iron	Iron helps red blood cells carry oxygen to all parts of the body. Symptoms of iron-deficiency anemia include weakness and fatigue, lightheadedness, and shortness of breath	Iron-rich foods include red meat, pork, fish and shellfish, poultry, lentils, beans and soy foods, green leafy vegetables, and raisins. Some flours, cereals, and grain products are also fortified with iron
Magnesium	Magnesium helps muscles and nerves function, steadies the heart rhythm, and keeps bones strong. It also helps the body create energy and make proteins	You get magnesium from whole grains and whole-grain breads, nuts and seeds, green leafy vegetables, potatoes, beans, avocados, bananas, kiwi, broccoli, prawns and chocolate
Phosphorus	Phosphorus helps form healthy bones and teeth. It also helps the body make energy. It is part of every cell membrane, and every cell in the body needs phosphorus to function normally	Phosphorus is found in most foods, but the best sources are dairy foods, meat, and fish
Potassium	Potassium helps with muscle and nervous system function. It also helps the body maintain the balance of water in the blood and body tissues	Potassium is found in broccoli, potatoes (with skins), green leafy vegetables, citrus fruits, bananas, dried fruits, and legumes such as peas and lima beans
Zinc	Zinc is important for normal growth, strong immunity, and wound healing	You’ll find zinc in red meat, poultry, oysters and other seafood, nuts, dried beans, soy foods, milk and other dairy products, whole grains, and fortified breakfast cereals

• Water 

For more information, check out http://www.nutristrategy.com/nutritioninfo2.htm

Physical fitness can be broken down into two main categories composed of different components.  Both groups, health related and skill related components, are very important for achieving maximum fitness levels.

The health related components primarily focus on the efficiency of different body systems.

• 1)   Cardiovascular endurance:  The efficiency and ability of the respiratory and circulatory system to supply oxygen to the rest of the body during physical activity.
• 2)   Body Composition:  Your body’s relative amount of bone, muscle, fat, and all other parts of the body.
• 3)   Muscular Strength:  The ability of a muscle or groups of muscles to exert a force.
• 4)   Muscular Endurance:  The ability of a muscle to perform exercises for a longer duration of time without fatiguing.
• 5)   Flexibility: The ability to move a joint through its range of motion.

The skill related physical fitness components focus more on developing specific skills for sport performance.

• 1)   Agility:  The ability to change your body position in space in a quick and controlled manner.
• 2)   Coordination: The ability to use senses to perform smooth movements.
• 3)   Balance: Maintaining equilibrium while stationary or in motion.
• 4)   Power:  The ability to exert a maximal force over a short amount of time.
• 5)   Reaction Time: The time difference between perceiving a stimulus and reacting to it.
• 6)   Speed:  The ability to perform quick, decisive movements.

Importance and Benefits of Exercising:

• Decreases blood pressure
• Overall cleansing effect on the body
• Reduce total body fat
• Decrease the risks of developing certain diseases such as diabetes and plaque buildup in your arteries
• Better sleep quality
• Exercise causes the release of endorphins, which are chemicals that cause a person to have an overall sense of well-being
• Decreased depression and anxiety
• Reduce the risks of falling and help cope with osteoporosis
• Helps combat chronic disease
• Boosts energy levels

Major Muscle groups and sample exercises:

1. Chest- Bench Press, Incline Press, Decline Press, Flys (Machine or Dumbbell), Push-ups, Cable Crossovers
2. Back- Chin-Ups, Pull-Ups, Lat Pull-downs, Seated Rows, Cable Rows, Bent Over Rows, Deadlifts, Back Extensions
3. Shoulders- Seated Dumbbell Shoulder Press, Lateral Raises, High Pulls or Upright Rows, Military Press, Hang Cleans
4. Biceps- Barbell Curls, Concentration Curls, Preacher Curls, Incline Curls, Hammer Curls, Cable Curls
5. Triceps- Dips, Push-downs, Triceps Extension, Triceps Kickbacks, Skull Crushers, Diamond Push-ups
6. Legs- Squats, Leg Extensions, Leg Curls, Hip Adduction, Hip Abduction, Calf Raises, Lunges, Glute Machine, Jump Squats or Lunges

 

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