Live your LifeHealthy and Fit

By James Howe

Nutrition• #1 factor in having a healthy lifestyle

• Don’t just diet, change the way you eat for good

• Stick to non-processed, organic, fresh foods

• If you are looking to loose weight, eat raw vegetables and DRINK WATER!

• Eat protein, complex carbohydrates, and healthy fats

ProteinDefinition

Any of a class of nitrogenous organic compounds that consist of large molecules composed of one or more long chains of amino acids and are an essential part of all living organisms, esp. as structural components of body tissues such as muscle, hair, collagen, etc., and as enzymes and antibodies.

Protein Sources

CLICK HERE

Complex Carbohydrates

Brown Rice

Sweet Potato

Ezekiel Bread

Starchy Vegetables

Legumes

Oats

The primary function of carbohydrates is to provide energy for the body, especially the brain and the nervous system. An enzyme called amylase helps break down carbohydrates into glucose (blood sugar), which is used for energy by the body

HEALTHY FATS

Healthy fats are Monounsaturated fats and polyunsaturated fats. They are good for your heart, your cholesterol, and your overall health.

• Olive oil• Canola oil• Sunflower oil• Peanut oil • Sesame oil• Avocados • Olives• Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)• Tofu

• Peanut butter• Soybean oil • Corn oil• Safflower oil• Walnuts• Sunflower, sesame, and pumpkin seeds

Flaxseed• Fatty fish (salmon, tuna, mackerel, herring,

trout, sardines)• Soymilk

Importance of Water

Cell life Water is a carrier,

distributing essential nutrients to cells, such as minerals, vitamins and glucose.

Chemical and metabolic reactions Water removes waste

products including toxins that the organs’ cells reject, and removes them through urines and feces.

Transport of nutrients Water participates in the

biochemical break-down of what we eat.

Body temperature regulation Water has a large heat

capacity which helps limit changes in body temperature in a warm or a cold environment. Water allows the body to release heat when ambient temperature is higher than body temperature (1). The body begins to sweat, and the evaporation of water from the skin surface very efficiently cools the body

Transport of nutrients Water participates in the

biochemical break-down of what we eat

EXERCISINGCommon Ways to Exercise

Weight Lifting

Powerlifting

Bodybuilding

Resistance Training

Cardio

High Intensity

Low Intensity

Stretching

Benefits

Control your weight Reduce your risk of cardiovascular disease Reduce your risk for type 2 diabetes and metabolic syndrome Reduce your risk of some cancers Strengthen your bones and muscles Improve your mental health and mood Improve your ability to do daily activities and prevent falls, if you're an older adult Increase your chances of living longer

WORKS CITED

A Special Thanks to…

Google Images

BodyBuilding.com

Foodpyramid.comInfoPlease.com