Lemons - Now, you may struggle to eat a lemon whole, but you can certainly use the juice in a whole variety of different recipes and beverages, and it's certainly advisable to do so, because lemon contains a huge amount of vitamin C which is extremely beneficial for our immune systems, helping us to stay fitter and healthier for longer. There are a number of other antioxidants contained within lemon that could help to protect against a whole variety of diseases, including certain cancers.

Avocados - Avocados are one of the healthiest foods you could ever wish to eat, and they're also pretty darn tasty too. This food is packed full of healthy fats, which have been proven to help reduce levels of "bad" cholesterol within the body. As well as these healthy fats, avocados are also rich in dietary fibre and folate, both of which are great for digestion and can help protect against heart disease.

Broccoli - Broccoli is considered a super food and it is without a doubt one of the best foods you could ever wish to consume. Just one medium sized stalk of broccoli contains more than 100% of your recommended daily intake of vitamin K, as well as over 200% of your recommended daily intake of vitamin C. Both of these vitamins are fantastic for the immune system, helping to protect against illness and disease, and they're also fantastic for our bones as well. Broccoli is also rich in a number of minerals, and is one of the best anti-cancer foods you could ever wish for, so try to include as much in your diet as possible.

Salmon - This oily fish is rich in "good" fats, including omega 3 fatty acids, which are great for the brain, the heart, the muscles, the metabolism, and the body in general. It also contains niacin, which has been proven to help protect against Alzheimer's disease and memory loss and impairment. It is also a great source of protein, which is great for our muscles, and it tastes fantastic as well, so it's a win, win.

Spinach - Another green leafy vegetable that is extremely healthy for us, is spinach. Spinach is rich in a number of vitamins, minerals, and antioxidants, and is now found to be especially beneficial for promoting healthy eyes and vision. It is also great for the immune system, and is a proven anti-cancer food. It isn't just Popeye that can benefit from spinach, so make sure you stock up.

What I'm about to talk about is very simple, and I know you've heard of it before, but chances are you're not applying it as part of your routine.

It is keeping a journal...

Now just to set the record straight, keeping a journal is not just something for giggling schoolgirls to do in their spare time. But it is one of the best tools you have available for tracking your nutrition and finding out where you can make improvements to move yourself closer towards your fitness goals.

Your nutrition journal doesn't have to be anything fancy or complicated, just a simple notebook will do. All you need to do is each day write down what you eat and when you eat it. You can also keep track of other things like your bodyweight, body fat percentage, etc.

Keeping a journal gives you the data you need to figure out if you're eating too much, or too little, eating the right foods, or the wrong foods. You can track patterns in your eating that you might not otherwise notice.

I recently read a study that showed on average, overweight people forgot approx. 50% of what they ate over the past 24 hours. They either forgot it entirely or they underestimated how much food they ate.

And I've also seen the opposite happen with underweight people who are struggling to gain muscular bodyweight, they often 'underestimate' how much they are eating and then wonder why they can't gain weight.

By simply monitoring your food intake with a nutrition journal you'll have more control over your results then people who try to "wing it" with their eating.

For the first week of keeping a nutrition journal I don't want you to change a thing with your eating routine, just write down what you eat and when you eat it. But try to be as specific as possible...

For example, don't just write down for breakfast at 7:00 am I ate "cereal and toast". Write down what kind of cereal, how much, how many slices of toast, what you had on it, etc. and simply do this for each of your meals.

I realize that this will take some effort and it is a bit of a nuisance, but in order to develop a lean muscular physique you are going to have to keep accurate records of your nutrition. Guessing is not good enough.

After doing this for a full week, simply review your nutrition journal and ask yourself:

"Where Can I Improve My Eating To Move Closer Towards My Fitness Goals?"

It could be something as obvious as:

"I shouldn't have eaten that double cheese burger, with large fries, and a DQ Blizzard for lunch yesterday."

Or it could be something less obvious like:

"I need to eat more quality protein with my breakfast."

When you keep an accurate journal of your eating like this it becomes a lot easier to pin point places where you are making mistakes and where you can improve. Just being conscious of what you are eating will automatically cause you to make better food choices.

The key with your eating is to just focus on making improvements. Don't try to be perfect. But do get in the habit of recording your food intake, and then each week review your journal and pick 1 or 2 areas that you are going to focus on over the next week.

Stick with this week after week, and before you know it following a high quality nutrition plan that moves you closer to your physique goals will become automatic, it will just be part of your normal eating pattern.

These changes are often brought on by the "smoking withdrawals" and when they do surface, it's time to start using a great proven strategy to help you get out of it as quick as possible. When you become conscious of these feelings, there is a very useful solution that I used, to help you get out this testing period as quickly as possible and keep you on track with your plan to finally quit smoking.

Partake in some kind of fun or interesting physical activity that demands a little effort not only from your lungs and muscles, but also a fair bit of concentration too so you can totally be engaged in what is going on at that moment rather than be thinking about smoking or allowing any kind of negative feeling to remain in tact and dominate you. Whenever I had to deal with different moods when I quit smoking, when possible, I would quickly get changed into the appropriate attire and head outside for a 30-45 minute jog. If that wasn't possible then I would just go for a walk anywhere. Just get your body and brain working together on something else other than sitting there getting sad, restless, grouchy or irritable as soon as you can.

If your level of fitness is not very high then it's okay to choose a less demanding activity like swimming easily or a brisk walk. Try your best to get outside immediately and start doing your chosen activity.

Most sports can be participated in at the beginner level so there really isn't an excuse to choose something when you quit smoking. You could even try a martial art class like I did. I started Muay Thai and I practised it 3 times a week and quite often at home too. This really helped me after quitting smoking because I started to improve my lung capacity and fitness in one sport.