Get Fit Tips: Health starts from the inside

It is important to eat foods that provide significant vitamins and minerals for a healthy lifestyle. When we eat properly, we get almost all the nutrients we need from food sources.

• Calcium: Strengthens bones, provides for healthy teeth, reduces risk of colon cancer, decreases chances of bone loss, aids the nervous system. Eat almonds, nuts, seeds, kale, collard greens, broccoli and kelp to get calcium.

• Folic acid: Promotes healthy skin, protects against parasites and food poisoning, helps ward off anemia. Eat leafy green veggies, carrots, artichokes, fruit, cantaloupe, avocados, apricots, beans, lentils, garbanzos, soybeans and barley.

• Iron: Promotes resistance to disease, prevents fatigue and anemia, and enhances good skin tone. Iron can be found in nuts, pumpkin seeds, beans, lentils, whole grains, oatmeal, asparagus, broccoli, spinach, bok choy, peas, swiss chard, green beans and sea veggies.

• Magnesium: Fights depression, boosts energy, helps burn fat, prevents heart attacks, aids digestion, combats PMS, keeps teeth strong and healthy. When combined with calcium, it works as a natural tranquilizer. Eat nuts, seeds, sunflower seeds, green veggies, soybeans and kelp.

• Omega-3 fatty acids: Fight heart disease, lower bad cholesterol levels, reduce the risk of breast cancer, help with rheumatoid arthritis and keep skin, hair and nails healthy. Sources are flaxseeds, walnuts, pumpkin seeds, hemp seed oil and other seeds and their unrefined oils.

• Potassium: Aids in reducing blood pressure, increases clear thinking by helping send oxygen to the brain, and helps the body dispose of waste. It's found in bananas, citrus fruits, cantaloupe, tomatoes, watercress, green leafy veggies, avocados, lentils, potatoes and whole grains.

• Submitted by Jeanne Whited, personal chef and food coach and owner of The Wild Bean.

Kaia Fit Tip of the Week

Reward yourself. Here we are, halfway though, in our third week of the get fit campaign... yahoo!

So let's take a little time to reward ourselves. We tend to be so hard on ourselves when we don't accomplish something, and we don't give ourselves enough credit when we do accomplish our goals.

Treat yourself to something (non-food related) that will make you feel good about how far you've come. We only have three more weeks, so have something in mind for the end of the challenge.

For example, a trip to the day spa, new pair of jeans, new running shoes or a family trip. Let's take time to love ourselves. We deserve it!

Challenge of the week:

Adding 30 minutes of cardiovascular exercise to your evenings. When planning out your weekly schedule put in four evening outings. After dinner (eating dinner no later than 6:30) take a little time to play.

Whether you're taking your dog for a brisk walk, riding bikes with your family or kicking a ball around with your kids in the backyard, get your heart rate up for at least a half hour. You will see the pounds just melt away.

How the evening exercise pays off:

1. Aids in digestion

2. Will help burn more calories while you sleep

3. Creates healthy habits for you and your family

4. Increases cardiovascular health

5. Makes fitness contagious - you will crave more physical activity

6. Improves your sense of well-being

Exercising after dinner is a great way to lose weight, enjoy the long summer nights, and encourage you family and friends to jump on the get fit wagon!

* Submitted by Nikki Warren, owner of Kaia F.I.T, kaiafit.com.