Diet and Nutrition

While exercise is an essential component of a healthy lifestyle, a well-balanced diet is also necessary. A healthy diet includes a combination of protein, fat, carbohydrates, vitamins, minerals and water. These basic components help provide the body with energy, and help the body to function properly.

It’s important to eat a variety of different foods, since no single food or food group offers all the ingredients of healthy eating. The key to eating healthy is to remember "everything in moderation" – not too much and not too little of any food. Having chocolate on occasion is fine, as long as you are also having fruits, vegetables, chicken and milk.

Here are other tips on proper diet and nutrition:

More than Just A, B, Cs:

Vitamins are needed to prevent disease and support most body functions, while also aiding in energy production and growth. Essential vitamins include A, B series, C, D, E and K. Vitamins are found in fruits, vegetables, lean meat, poultry, fish, eggs, cereals, nuts and dairy products. If you are not getting the necessary vitamins from what you eat, it’s important to speak to your doctor about a multi-vitamin or vitamin supplements based on your age, fitness level and dietary habits.

Minerals help keep blood and other body fluids healthy, and are also great for bones and teeth, regulating blood pressure, and keeping one healthy. Many minerals are needed in large amounts (calcium, potassium and iron), while others are needed in trace amounts (zinc, selenium and copper). Minerals are found in a variety of fruits, vegetables, beans, grains and low-fat dairy products.

Carb Busting:

Eliminating all carbohydrates from your diet sacrifices some needed nutrients. There are healthy carb-friendly alternatives to white bread and pasta. Since carbohydrates provide fuel for the body, have a diet rich in fibrous carbs, such as broccoli, spinach, apples, strawberries and blueberries. If you can’t live without bread, opt for the healthier whole grains.

Protein Power:

Proteins are essential for growth, maintaining and repairing body tissue, muscle and internal organs. They are also a major component of our immune system. Proteins are made up of amino acids, many of which are essential for health. A good source of protein includes low-fat cheese, eggs, fish and lean meat.

Not All Fats are Created Equal:

Believe it or not, fat is an essential component in a healthy diet – but choosing the right types of fat is key. The most dangerous fats are saturated and trans, which are found in animal foods, dairy products, oils, and processed foods, and can result in higher risk of heart disease. It’s important to stick with polyunsaturated and monounsaturated fats. Olive oil and reduced fat dairy products are also healthy alternatives.

One trick...eat mostly perishable foods. Foods with a short shelf-life tend to be healthier and more natural since they are not filled with chemicals and preservatives.

With a healthy diet under one’s belt, you’ll have more energy to workout and burn a few calories. To quickly lose a few pounds, take the Albolene challenge, which has been a boxing secret for decades. Before a workout, smooth Albolene on problem areas, such as thighs, buttocks and tummy. By working out with some sweat producing exercises, the Albolene actually helps provide a "shield" on the skin that keeps that area insulated to make you sweat more, losing water weight and bloating to cut inches quickly. While boxers use it to make weight for a fight, you can use it to fit into a dress for a special occasion.

Why don't you take the Albolene Challenge?