Ways to Get Back on Track: Not long ago, you were energetic and determined to start your healthy lifestyle. Starting with enthusiasm and hope, you watched your food intake diligently, exercised like it was going out of style, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all! Then certain tragedy struck! You ate an extra piece of birthday cake. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or worse, you missed one workout, and that turned into a whole week away from the gym. 
After that, your momentum to start over again was gone, and your gym bag hasn’t left the closet since. Every time you misstep on your healthy journey, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.If you’re reading this, you might have been walking backwards for a while. But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY. And start small. You can’t go from the recliner to running or from burgers to Brussels sprouts in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living. When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day:

Try a short workout. Even five minutes is better than nothing. For ideas browse our video library or workout generator.

Try a new recipe. Cooking healthy foods can be fun and it never has to be bland.

Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right! Get lots of breakfast ideas here.

Drink your water. Try to aim for 8 cups each day and you’ll feel the difference!

Exercise for 10 minutes. Jump rope, march in place, or do some crunches. Small amounts do add up to something big!

Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.

Take a walk. Don’t worry about how long or far you go—just get out there!

Create a motivational collage. Include pictures of your goal and reasons why you want to get there.

Go shopping for some healthy foods. Use this shopping list for ideas.

Check the nutrition facts before you go out to eat. That way, you can make an informed choice.

Ride your bike. Even a leisurely ride has benefits for your body and mind.

Work in the yard. Gardening and yard work is a great way to add activity to your day. Give it a try, you don’t have nothing to lose with this and a lot to gain.


Fruit, glorious fruit. I cannot explain my love for the stuff. I thought it might be a good idea to understand some of the amazing benefits of different fruits and how important it is for you!
Acai Berry - The very beautiful acai berry is packed full of anti oxidants, minerals and vitamins but also are rich in fatty acids like Omega 9 and Omega 6. Acai berries also help to reduce cholesterol levels, raid the good cholesterol levels, help prevent heart disease, and also help your skin maintain moisture. 
Apples - Apples are brilliant, they’re filled with antioxidants, but also studies have shown that apples are useful for optimal growth, development and overall wellness. Apples are full of brilliant dietary fibre, and also help to prevent absorption of bad cholesterol in the gut.
Apricots - Apricots are filled full of dietary fibre, antioxidants, vitamins and minerals, but apricots help to prevent heart disease, reduce bad cholesterol and offer some protection against cancers. Apricots are a wonderful source of vitamin A which is important for maintaining healthy mucus membranes and skin. 
Avocados - Oh the ever beautiful avocado! Avocados are absolutely amazing as they are filled with mono unsaturated fats, dietary fibre, vitamins and minerals. Studies have shown that if your diet is rich with mono- unsaturated fats it helps to reduce bad cholesterol, increase the good cholesterol, prevent coronary artery disease as well as strokes. Avocados are also amazing sources of minerals such as iron, copper and magnesium!
Bananas - Banana’s are a brilliant source of vitamins like vitamin B6 which helps people who suffer with anemia, but also have shown to decrease some of the causing factors in coronary artery disease. Bananas are also a brilliant source of potassium which helps to control heart rate, blood pressure, and helps to counter the bad effects of sodium. 
Blackberries - Blackberries are so good for you, they are filled with vitamins, minerals, antioxidants and also dietary fibres that are essential for good health. Blackberries are filled with a powerful natural antioxidant that can help against ageing, inflammation and neurological diseases. Blackberries are also filled with brilliant amounts of potassium, copper and magnesium, the copper is really important for the production of white and red blood cells. 
Black currants - Black currants are a brilliant source of vitamin c which can help the body develop immunity against infectious agents. But also blackcurrants have good levels of vitamin A which is good for healthy eye sight but can also protect from lung and oral cavity cancers. 
Blueberries - Blueberries are brilliant and extremely helpful to help lower blood sugar levels, and control blood glucose levels, but also blueberries are filled with beautiful vitamins like Vitamin B6, vitamin c, vitamin a, and vitamin e, but also folic acid. 
Cantaloupe -  Cantaloupe also is very low in calories and fats, but still has all of the wonderful benefits that you need for example vitamin a which can help protect from lung and oral cavity cancers but also can help for healthy vision. Cantaloupe is also a good source of potassium which helps control heart rate, blood pressure, and protection against strokes and coronary heart diseases. 
Cherries - Cherries have been shown to act like an anti inflammatory, but also the antioxidants within the cherries, help to fight against cancers, ageing, neurological diseases, and pre-diabetes conditions. Cherries have also show to help calm down the nervous system, which helps things like insomnia and headache conditions. 
Cranberries - Cranberries are so good for you as they have been shown to prevent plaque formations on the tooth surface, but also consuming cranberry juice can offer some protection against infections like e-coli. Cranberries have also been show to prevent cardiovascular disease for example cholesterol plaque formation in the heart and blood vessels. 
Dates - Dates are filled with antioxidants that are rich filled with potassium which can help control heart rate and blood pressure, but also filled with calcium, copper and magnesium. The calcium in the dates are important for your bones, teeth, muscle contraction and blood clotting. 
Figs - Figs are filled with helpful vitamins such as vitamin a, vitamin e, and vitamin k, which can help to protect you from diabetes, degenerative diseases and infections, but also help to lower blood sugar levels and control blood glucose in type 2 diabetes. 
Grapes - Grapes re filled with a powerful antioxidant which can help t play a role in protecting against degenerative nerve diseases, Alzheimers, and viral and fungal infections. Antioxidants that are found in the white and green varieties have also shown to possess health protective functions. 
Grapefruit - Grapefruit is filled with dietary fibre which helps to protect the colon but also is a brilliant source of providing 52% of the daily recommended intake! It’s a win win situation! The red varieties of grapefruit have also show to have a powerful antioxidant, which can protect against skin damage from UV rays. 
Kiwi fruit - Kiwi fruit is a brilliant source of vitamin C and provides around 154% of your daily recommended intake, and can help your body to develop resistance against infectious agents. Research has shown that kiwi’s also help the thin the blood and prevent clot formation inside the blood vessels. 
Lemon - Lemons are high in citric acid which helps to aid digestion and help to dissolve kidney stones. Lemon also has small levels of vitamin a, but this is really important for your vision, but can also protect against lung and oral cavity cancers. 
Lychee - Lychee is good for you to develop a resistance against infectious agents, but also potassium which helps to control heart rate, bloody pressure, and protect against stroke and coronary diseases.
Mangoes - Mangoes are ran excellent source of vitamin c, are filled with antioxidant properties and are filled full of vitamins, minerals, and dietary fibre. Mangoes are also filled full of vitamin b6 which helps hormone production within the brain. 
Olives - Olives are filled full of healthy fats that can help lower bad cholesterol, increase good cholesterol but also olives are filled with minerals like calcium, copper, iron, and zinc, but also the oil that comes from the olive contains less saturated fat. 
Oranges - Oranges are an excellent source of vitamin c, which is a powerful and natural antioxidant, but can boost your immune system, but also is a good anti inflammatory. Oranges are also filled with potassium, which can control heart rate and blood pressure. 
Papaya - Papaya is one of the fruits with the highest vitamin c content which is 103% of the daily recommended intake, which is more than oranges and lemons. Papay is also filled with essential b complex vitamins such as folic acid, vitamin b6 and vitamin b 1 which helps to play a vital role in metabolism. 
Passion fruit - Passion fruit is a brilliant source of vitamin a and antioxidant properties which is essential for good eye sight, but also the vitamin a helps to protect from lung and oral cavity cancers.
Peaches - Peaches are really useful as they are filled with numerous health compounds, vitamins and minerals, peaches have a strong antioxidant strength, but also is filled full of vitamin c which can help when it comes to developing a resistance to infections!
Pears - Pears are filled full of dietary fibre, but also with regular eating of this fruit, it can offer some protection against colon cancer. Pears are very low calorie fruits, but also can help to reduce bad cholesterol levels. Pears are also suggested as treatment for things like gallbladder disorders, arthritis and gout.
Pineapples - Pineapples are really love in calories, however, they are filled with minerals and vitamins that are essential for good health. Pineapple contains and enzyme that helps to break down protein, acts as an anti inflammatory, anti clotting and can also help to fight against arthritis and indigestion. 
Plums - Plums are very low in calories and contain no saturated fats, however they are filled with vitamin a which is brilliant for eye sight, but also can protect from lung and oral cavity cancers. Plums also have vitamin K in it, which is essential when it comes to the function of the blood, and can help to reduce Alzheimer’s disease in the elderly. 
Pomegranates - Pomegranates are really good for aiding a smooth digestion and have easy bowel movements. Regular inclusion of pomegranates have significantly slowed the progress of prostate cancer, but also by drinking pomegranate juice, it improved the blood flow and are at a lower risk of a heart attack. 
Raspberries - Raspberries are an excellent source of vitamin C which is also a brilliant antioxidant, which can be an anti inflammatory, but also allow the body to develop a resistance against infections. Raspberries contain a good amount of minerals like potassium, copper, iron and magnesium. Potassium can help to control your heart rate and also your blood pressure.  
Strawberries - Strawberries are very similar to raspberries, they are high in vitamin C, but 100 grams of strawberries provide 98% of a persons recommended daily intake. Strawberries also have other potential health benefits, for example protection against ageing, inflammation and neurological diseases. 
Tangerines -  Tangerines are very much like oranges, they’re low in calories, and high in vitamin C, this can help with things like woud healing, anti-viral, arthritis, cold/fever, but vitamin  C also helps to absorb iron from the food. 
Watermelon - Water melon is like it says high in water content, very low in calories, but also is an incredible source of vitamin A which is important for vision, but also can protect your body from things like lung and oral cavity cancers. Not only is it a good source of vitamin A but watermelon is also high in potassium which helps to control your heart rate, and blood pressure. 
Fruit is so important in your diet!
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