70% diet and 30% exercise:

It's been said that "abs are made in the kitchen". You can spend hours and hours in the gym, but if you're still eating rubbish you're not going to get the results you want (unless you're a middle-school boy with a superhuman metabolism). Since the magic equation of weight loss relies on calories consumed minus calories expended, nutrition is a HUGE factor to be considered when trying to get healthy.

Regardless of how much you work out, if you eat 100 extra calories a day over what you need to maintain your weight (see previous post) for a year, that adds up to a 10 pound weight gain!! 100 calories! That's the equivalent of 2 tablespoons of salad dressing or mayo.

So, I want you to sit down with your food diary and have a stern chat with yourself about what you need to change/add/remove. The perfect picture of health would include lean protein (poultry, fish, eggs, low-fat dairy, etc.), carbohydrates (brown rice, quinoa, oatmeal, etc.), healthy fats (avocado, olive oil, etc.), vegetables and fruit. Let's face it, you don't need sugar, white flour or processed foods. Perhaps you can change your breakfast of cereal to plain yogurt and fruit, or oatmeal with egg whites. Substitute your sandwich bread for a lettuce wrap or your pasta for quinoa or a veggie. Changing your diet doesn't have to mean depriving yourself. It's all about finding healthier substitutions and training your taste buds to love what's good for you.
Personally, I decided to eliminate all sugar from my diet a few years ago. Unless it's natural sugar, I don't eat it. As a result I consider frozen grapes to me a "treat". I find them to be so sweet, like candy, as a result of eliminating all other processed sweets from my diet. It will take time. Your body isn't going to forget what rocky road icecream tastes like overnight, but in time your body will thank you by working like a well-oiled machine.

Here's a list of 25 super healthy foods to get you started according to Prevention Magazine:
http://www.prevention.com/print/27166

- eggs
- greek yogurt (I suggest plain. milk is the only naturally-sweetened animal product, so to add sugar with flavours is a little bit ridiculous...if you ask me)
- fat-free milk
- salmon
- lean beef
- beans
- nuts
- edamame/tofu
- oatmeal
- flaxseed
- olive oil
- avocado
- broccoli
- spinach
- tomatoes
- sweet potatoes
- garlic
- red peppers
- figs
- blueberries
- asian pears
- lychee
- apples
- guava
- dark chocolate (the higher the % of cocoa, the better it is for you)

This is only a guide. Obviously there are tons of other healthy options out there, but I liked this list because it offered a few items that we rarely consume on a regular basis. So grab your list, head to the supermarket and try something new!! Remember, if it's packaged, think twice before picking it up.

Cheers.