It is important to have a daily fitness routine. You should do some sort of exercise at least most days of the week for at least 60 minutes. In the 60 minutes you should workout moderate to vigorously. Do not exceed your caloric intake according to the US Department of Health and Human Services as well as the US Department of Agriculture as posted in the year 2005.

You should also eat nutritionally. You may be surprised at some of the foods that are extremely healthy for you.

Tomatoes: Tomatoes are full of antioxidants and nutrients. You only need ten tablespoons of this luscious fruit per week to help protect you from specific types of cancer. Breast cancer is a big one that tomatoes will help to fight off up to 50%.

Eat tomatoes plain, on salads, with low-fat/low-calorie dressing, in spaghetti, on homemade low fat and low calorie pizza, put a slice or two of tomato on your sandwich, etc. Add tomatoes to your diet along with fitness and you are on your way to a healthier you.

When cooking use only extra virgin olive oil. This oil has the good fats in it versus other oils that have the bad fats in it for your heart and body. Make sure you use extra virgin olive oil as this is the oil that uses the best olives that have only been pressed one time. Your heart will thank you when you use this as part of your nutritional diet.

Instead of deep frying saute, boil, bake or steam and use extra virgin olive oil when oil is needed.

Eat spinach as it is loaded with antioxidants, in fact thirteen of them. Spinach also has a lot of iron, vitamins A, K, C and E along with beta carotene and calcium. Spinach will help to keep your bowel movements regular as well.

Enjoy spinach cooked with a small amount of butter or spray butter which has no calories or fat and a dash of salt. You can mix spinach with your salad greens, in lasagna, pot pies, casseroles, etc.

When working on your fitness program and nutrition eat a lot of blueberries. Blueberries are another excellent source of antioxidants which can help prevent cancer. Eat blueberries in your cereal, oatmeal, plain, in a smoothie, in a fruit salad, with jello and anything creative you can come up with.

Definitely add fish to your diet along with your fitness routine. Salmon has Omega-3 fats which we all need. Omega-3 fats help to lower your bad cholesterol.

Eat fresh fish such as swordfish, blue gills, trout and perch at least two to three times a week. Fresh fish has a lot of nutrients and protein. Enjoy the low calories that fish offers when you bake or grill it.

Keep your body healthy on the inside nutritionally and on the outside with a regular fitness routine.