Part-4 Eating properly and maintaining a healthy weight are very important for everyone especially kids who are growing and going through major changes to their body, mind and emotions. Some answers to some common questions relating to healthy eating and exercising. Eat plenty of vegetables raw, fresh or cooked. Eating a variety or different types of healthy foods, including fruits and vegetables, is the sensible way to go. It puts high-quality fuel in your tank so you are ready to go.

Walking briskly for just 30 minutes burns 214 calories. Do this three five times a week and eliminate 642 calories. Walking can be very helpful even if you don’t walk fast.

*Nutrition is a vital part of the muscle-building process, and most of the experts consider or believe that nutrition is more important than what we accomplish in the gymnasium or Fitness center Nutrition is a vital part of the muscle-building process, and most of the experts consider or believe that nutrition is more important than what we accomplish in the gymnasium or Fitness center You must provide or supply your body with the proper right amounts of high quality protein, carbohydrates, fats, vitamins, minerals and water throughout the day, or you can lose your gains. Water increases strength and performance in the gym. Study shows that being slightly dehydrated can decrease or reduce strength and physical performance significantly or in a big way,. A 3-4% drop in your body’s water levels will lead to a 10-20% decrease in muscle contractions.

Important Food Groups to include in your diet are the following: Protein is by far the most important muscle-building nutrient because it is responsible for the growth and repair of damaged muscle tissue. Include high quality protein in your diet, examples are: Poultry, lean red meat, fish ,skim milk, nut/all natural peanut butter and etc. Unsaturated fats - good sources of unsaturated fat are flaxseed oil, extra virgin olive oil, sunflower oil, walnuts, all-natural peanut butter, cold water fish and avocados. A bit of saturated fat is okay, just don’t go overboard Carbohydrate sources to include in your muscle building diet include oatmeal, potatoes, brown rice, whole grain breads, whole grain cereals, yams

Stop telling yourself that you will get back on track tomorrow or next week or after New Year’s .Adhere to the diet plan and stop eating food groups especially take away, deep fried foods and sweets and by sticking to a particular diet chart. A small 200 mL (6 oz.) coffee can have as much as 180 mg of caffeine. Limit yourself to two vegetable, nuts or fruit snacks each day.

Health professionals promote regular exercise to prevent or stop symptoms of conditions such as diabetes, heart disease and obesity from happening, but the scientific evidence on whether exercise increases or reduces fatigue had never been reviewed quantitatively . Health is the result of how we choose or plan to live. How you look and feel about yourself is how you treat your body. Healthy fats can help STEP-IT-UP is a walking/nutrition plan that takes the guesswork out of exercise.

One-on-one meetings or training with a personal trainer and a sports nutritionist is very important if you are committed and determine about losing weight. Changing health habits takes some time, be patient and perseverance is a must

Persistence in my opinion is the hardest part of any program, keeping it up and sticking to your diet plan. Hopefully the diet and nutrition programs will become an integrated part of your lifestyle. Make the commitment and follow through your plans, focusing on the results and what you want and you will certainly get and achieve what you always wanted. All the best!