Choosing a healthy lifestyle should center upon diet and exercise. Learning to make smart food choices can reduce your risk for heart disease, high cholesterol, and other chronic conditions. Pairing healthy food with exercise can help with weight loss or maintenance, increase energy, and build muscle. If you are starting out with a new diet or workout, be sure to first discuss your goals with your doctor.
Healthy Carbohydrates
It is important to choose the healthiest carbohydrates and make them part of your regular diet because they provide the body with the fuel it needs for physical activity and for proper organ function. According to the Harvard School of Public Health, the best sources of carbohydrates are whole grains, vegetables, fruits and beans. Making the healthiest choice for carbohydrates can promote good health by delivering vitamins, minerals, fiber, and important phytonutrients.
Healthy Protein
Not all protein choices are created equal and it is important to make the best choices for your heart health. Vegetable sources of protein are good choices because they offer a low-calorie option with fiber, vitamins and minerals. Examples include beans, nuts, soybeans, and peas. The best animal protein choices are fish and poultry because of the lower saturated fat content. If you must eat red meat, aim for the leanest cuts, choose smaller portion sizes, and make it only an occasional part of your diet. Dairy also contains healthy protein and can be a good choice. Look for reduced fat milk, yogurt, and cheese.
Mountain Climber on Fit Ball Exercise
This full body exercise works the upper and lower body along with the core. Assume a pushup position with your arms completely straight while you place your hands on a fitness ball.. If this is too difficult, you can do this with your hands on the floor. Your body should form a straight line from your head to your ankles as you tighten your core. Keeping the core engaged, lift one foot off the floor and slowly raise your knee as close to your chest as you can while keeping a straight back. Repeat with your other leg, alternating back and forth, counting both sides as one repetition. Repeat for one to three sets and eight to 12 reps.
L Raise Exercise
Working the lower body, core, and targeting the upper back, this exercise is extremely effective. Start by lying face down on top of a fitness ball so that your back is flat and your chest is lifted off the ball. Letting your arms hang straight down from your shoulders, keep your palms facing behind you and your elbows flared out. Then, "Women's Health" magazine explains, lift your upper arms as high as you can by bending your elbows and squeezing your shoulder blades together. Your upper arms should be perpendicular to your torso with your core and legs tight. Without changing your elbow position, rotate your forearms up and back as far as you can, hold, and then reverse the position. To make this exercise harder, try using dumbbells. Preform one to three sets and eight to 12 reps.
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