A healthy diet is essential to your well being. There are certain things you have to keep in mindwhen eating and choosing foods. If you “cheat” or eat something unhealthy, don’t beat yourself up. Just get back on the right track. Find your balance between food and physical activity, daily!
Here are the ABC’s of a basic healthy diet.
C= Calorie Control
According to the USDA you should eat Grains, Vegetables, Fruits, Milk, Meats& Beans (lean protein) daily.
30z of whole-grain every day
2 1/2 cups of Vegetables every day
2 cups of fruit every day
3 cups of milk every day
5 1/2 oz of Meat & Beans every day
Core-strength exercises strengthen your core muscles, including your abdominal muscles, back muscles and the muscles around the pelvis. Strong core muscles make it easier to do many physical activities. You can do core-strength exercises standing, on a carpeted floor or mat. Breathe freely and deeply during each core-strength exercise. Here are some standing exercises. Ab exercises should be done 2-3 times per week.
STANDING AB EXERCISES
8-15 reps each
rest 10-15 seconds between each
Dumbbell Side Bends
Side bends target the obliques and the rectus abdominis muscles. Stand with the legs slightly apart. Hold a dumbbell in one hand and place the other hand behind your head. Bend your torso to the side opposite the dumbbell, “crunching” the obliques. With control, return to the initial position. Perform 10 to 15 repetitions on one side before switching the dumbbell to the other side. Complete three sets total.
Standing Knee Crunches
Knee crunches primarily work the rectus abdominis and the transverse abdominis. Stand in a
split-stance position with your hands clasped together above your head. Contract your core and with control, drive the back knee up and bring the hands down so that they meet at waist level. Return to starting position. Perform three sets of 15 repetitions on each side.
Side Knee Crunch
Side knee crunches are another great exercise to target the obliques and help banish the love handles. Stand with feet hip width apart, with your weight balanced on the left leg. Place your left hand on your hips and your right arm straight up in the air. Your right foot should be pointing outward, and your leg should have a slight bend in it. Contract your core and slowly raise your right knee up the side of your body while at the same time bringing your right elbow downward so that they meet at waist level. Hold for a count of one; then slowly lower back down. Be sure not to push off the floor with your foot. Perform 15 repetitions; then switch sides. Complete a total of three sets per side.
Standing Sumo Crunch
The sumo crunch is a great exercise for the oblique muscles. Stand with feet wider than shoulder width apart, with your toes pointed outward. Lower down until your thighs are parallel with the floor and clasp your hands behind your head. With control, lower your right elbow as far as you can toward your right thigh. Return to the starting position; then lower to the left side. Complete three sets of 20 crunches on each side.
Standing Pike Crunch
Standing pike crunches engage all of the ab muscles. Stand with your feet hip width apart, arms pointing straight above your head. Contract your core and simultaneously raise your right leg and lower your arms so that your hands and foot meet at about waist level. Return to starting position and repeat the movement with the left leg. Allow your torso to flex with the lowering of your arms and keep your moving leg as straight as possible. Perform three sets of 20 repetitions with each leg.
Exercise alone will not get you results if you want to lose weight. If you’re happy with your weight but your focus is to live a healthy lifestyle, you have to eat right and exercise, in order to do that successfully. Here are some daily menus based on a 1200 or 1400 daily calorie intake. These are all things that I would eat and like to eat. The source I took them from had many different menus but I wouldn’t share any that I would not eat myself 🙂 Remember, in order to successfully be healthy and/or lose weight, it is 80% diet and 20% exercise that will get you there!!