Staying healthy physically can help you stay healthy emotionally too. If you’re eating the right food and keeping fit, your body will be strong and help you to cope with stress and also fight illness.
12 Weeks To Fitness, A Lifestyle Plan
Week 1-3 light to moderate effort 5 times per week, start with moderate-paced activities for 15-25 minutes for each workout.
Week 4-8 moderate to vigorous effort 5-6 times per week include more vigorous activities 25-35 minutes or if you can 10-15 minutes extra for light effort activities.
Week 9-12 try a hard effort 2 days per week 6 times per week include some strenuous activities 35-45 minutes double the time for light effort activities.
Exercises you can do on daily bases are,
- Jumping jacks
- Squats
- Situps
- Butt kicks
- Push-ups
And add 30 minutes treadmill routine in your fitness routine.
Do you know 15 minutes of your workout, your body burns sugars and carbs. At 30 minutes, your body enters the fat burning zone so keep pushing yourself and never give up.
With exercises or workouts, you need to take care of your food that benefits you.
Apples
The apple is high in fiber, vitamin C, and numerous antioxidants. Apples are very fulfilling, and perfect as snacks if you find yourself hungry between meals.
Avocados
Avocados are different than most fruits because they are loaded with healthy fats instead of carbs. They are creamy, tasty and high in fiber, potassium and vitamin C.
Bananas
Bananas are among the world’s best sources of potassium. They are also high in vitamin B6 and fiber. Bananas are ridiculously convenient and portable.
Blueberries
Blueberries are not only delicious but also among the most powerful sources of antioxidants in the world.
Oranges
Oranges are well known for their vitamin C content. They are also high in fiber, antioxidants and taste incredible.
Strawberries
Strawberries are highly nutritious and are low in carbs.
They are loaded with vitamin C, fiber and manganese, and are arguably among the most delicious foods in existence.
Other Healthy Fruits
There are many other healthy fruits and berries that aren’t listed here.
Some examples: Cherries, grapes, grapefruit, kiwi, lemons, mango, melons, olives, peaches, pears, pineapples, plums, and raspberries.
Eggs
Eggs are among the most nutritious foods on the planet.
They were previously demonized for being high in cholesterol, but new studies have shown that they are perfectly safe and healthy.
Meats
Meat is not harmful. Unprocessed, gently cooked meat is one of the healthiest and most nutritious foods you can eat.
Lean Beef
Lean beef is among the best sources of protein in existence and loaded with highly bio available iron. Choosing the fatty cuts is fine if you’re on a low carb diet.
Chicken Breasts
Chicken breast is low in fat and calories. It is a great source of many nutrients.
Lamb
Lambs are usually grass-fed, and their meat tends to be high in Omega-3 fatty acids.
Nuts, Seeds, and Peanuts
Despite being high in fat and calories, studies suggest that nuts and seeds can help you lose weight.
These foods are crunchy, fulfilling and loaded with important nutrients that many people don’t get enough of, including magnesium and vitamin E.
Almonds
The almond is a popular type of nut. It is loaded with vitamin E, antioxidants, magnesium, and Studies show that almonds can help you lose weight, and provide impressive benefits for metabolic health.
Chia Seeds
Chia seeds are among the most nutrient-dense foods on the planet. A single ounce (28 grams) contains 11 grams of fiber, and a large part of the recommended intake of magnesium, manganese, calcium and various other nutrients.
Coconuts
Coconuts are loaded with fiber and powerful fatty acids called medium-chain triglycerides.
Macadamia Nuts
Macadamia nuts are very tasty. They are much higher in monounsaturated fats, and lower in Omega-6 fatty acids, than most other nuts.
Walnuts
Walnuts are highly nutritious and loaded with fiber and all sorts of vitamins and minerals.
Peanuts
Peanuts are incredibly tasty and high in nutrients and antioxidants. Several studies show that peanuts can help you lose weight.
Vegetables
Vegetables are among the world’s most concentrated sources of nutrients.
There is a wide variety available, and it is best to eat many different types of vegetables every day.
Asparagus
Asparagus is a popular vegetable. It is low in both carbs and calories but loaded with vitamin K.
Bell Peppers
Bell peppers come in several colors, including red, yellow and green. They are crunchy and taste very sweet, and are a great source of antioxidants and vitamin C.
Broccoli
Broccoli is a cruciferous vegetable that tastes great both raw and cooked. It is an excellent source of fiber, vitamin K, and vitamin C, and contains a decent amount of protein compared to other vegetables.
Carrots
The carrot is a popular root vegetable and it has numerous benefits for health. It is extremely tasty and crunchy and loaded with nutrients like fiber and vitamin K. Carrots are also very high in carotene antioxidants.
Cauliflower
Cauliflower is a very versatile cruciferous vegetable. It can be used to make all sorts of healthy recipes, and also tastes pretty good on its own.
Cucumber
The cucumber is one of the world’s most popular vegetables. It is very low in both carbs and calories , however, it does contain a number of nutrients in small amounts, including vitamin K.
Garlic
Garlic is incredibly healthy. It contains allicin, a bioactive compound with powerful biological effects, including improved immune function.
Kale
Kale has been very popular in recent years, for good reason. It is incredibly high in vitamin K, vitamin C, fiber and a number of other nutrients. It is perfect to add a satisfying crunch to salads and recipes.
Onions
Onions have a very strong flavor and are very popular for use in recipes. They contain a number of bioactive compounds believed to have health benefits.
Tomatoes
Tomatoes are usually categorized as a vegetable, although they are technically a fruit. They are tasty and loaded with nutrients like potassium and vitamin C.
More Healthy Vegetables
These weren’t listed, but are also very healthy: Artichokes, Brussels sprouts, cabbage, celery, eggplant, leeks, lettuce, mushrooms, radishes, squash, swiss chard, turnips, zucchini.
Fish and Seafood
Fish and other seafood tend to be very healthy and nutritious.
They are especially rich in omega-3 fatty acids and iodine, two nutrients that most people don’t get enough of.
Studies show that people who eat the most foods from the sea (especially fish) tend to live longer and have a lower risk of many diseases, including heart disease, dementia.
Salmon
Salmon is a type of oily fish that is incredibly popular due to its excellent taste and high amount of nutrients, including protein and Omega-3 fatty acids. It also contains some vitamin D.
Sardines
Sardines are small, oily fish that are among the most nutritious foods you can eat. They contain hefty amounts of the majority of nutrients required by the human body.
Shellfish
Shellfish isn’t a very popular fish, which is a shame because it contains more nutrients than almost every other food. It ranks similar to organ meats when it comes to nutrient density. Edible shellfish includes clams, mollusks.
Shrimp
Shrimp is a type of animal found in the sea. It tends to be low in fat and calories, but high in protein. It is also loaded with various other nutrients, including selenium and vitamin B12.
Trout
Trout is another type of delicious oily fish, similar to salmon.
Tuna
Tuna is very popular in Western countries and tends to be low in fat and calories, but high in protein. It is perfect people who need to add more protein to their diets while keeping calories low.
Grains
Grains have gotten a bad rap in recent years. It is a mistake to lump all grains together. There are many different types of grains, and some of them are very healthy. Just keep in mind that they are still pretty high in carbs, so they are not recommended on a low carb diet.
Brown Rice
Rice is one of the oldest cereal grains and is currently a staple food for more than half of people in the world. Brown (whole grain) rice is fairly nutritious, with a decent amount of fiber, vitamin B1.
Oats
Oats are incredibly healthy. They are loaded with nutrients, and also contain powerful fibers called beta-glucans, shown to have numerous benefits.
Quinoa
Quinoa has become incredibly popular among health-conscious individuals in recent years. It is a tasty grain that is high in nutrients like fiber and magnesium. It is also an excellent source of plant-based protein.
Bread
Most people eat a lot of bread. For those who are trying to adopt a healthy life style, it can be extremely challenging to find something to eat instead of bread.
Ezekiel Bread
Ezekiel bread may be the healthiest bread you can buy at the store. It is made from organic, sprouted whole grains, and also contains several types of legumes.
Homemade Low-Carb Breads
The safest choice for healthy bread is something that you make yourself. Here is a list of 15 recipes for healthy breads that are gluten-free and low in carbs.
Legumes
Legumes are another food group that has been unfairly demonized in recent years.
It is true that legumes contain anti-nutrients, substances that can interfere with digestion and absorption, however, these anti-nutrients can be eliminated by soaking and properly preparing the legumes before eating them. What we’re left with is an incredibly cheap source of quality nutrition, including a great plant-based source of protein.
Green Beans
Green beans, also called string beans, are unripe varieties of the common bean. They are very popular in Western countries.
Kidney Beans
Kidney beans are loaded with various vitamins and minerals and are very high in fiber. Just make sure to cook them properly, because they are toxic when raw.
Lentils
Lentils are another popular legume. They are high in fiber and are among the best sources of plant-based protein. Lentils also taste delicious and have a very satisfying texture. Its nutrition benefits include the ability to improve and maintain heart health, help you to lose weight in a healthy way, fight blood sugar fluctuations that can lead to diabetes or low energy levels, and improve digestive health.
Chia seeds have a TON of fiber, wow.