Optimal Health

Experts are saying we need a few things added to our life styles.  Here is the list I have compiled over the last year of key additions to our daily life for optimal health.

The DO’s to add to your life

Antioxidants: free radical fighters

Tomatoes, broccoli, kidney beans, blueberries, artichokes, prunes – COLOR

Omega 3 Fats: 80% brain is made of fat (3,000 mg/day)

Ground Flaxseed, walnuts, salmon, scallops, soybeans, squash, chia seeds, kiwi

Fiber: (24 grams per day)

Steel cut Oatmeal, 100% wholegrain bread, lentils, pine nuts, peas, raspberries

Olive Oil – tablespoon every day (Phenol)

Garlic: Antioxidant, immune booster

Eat the whole EGG

Complete protein – Vitamin A, B12, choline, luetin, zeaxanthin

Positive happy, joyful emotions: ditch the negative

CHOCOLATE: flavonoids: antioxidants (At least 65% coco)

A Good Multi – Vitamin

2,000 + International units of Vitamin D3

Sun Exposure (2 full hours = 200 – 400 IU vitamin D3)

cod liver oil, beef liver, egg yolks, cheese, fortified milk , sunlight

1,000 – 1300 mg/day of Calcium

Low dietary intake will increase fat stores

99% of body stores in the bones and teeth

Dairy sources – yogurt, ricotta cheese, cottage cheese, hard cheese, low fat milk

Nondairy – canned sardines & salmon (bone in), spinach, broccoli, beans, kale

Exercise

10,000 steps per day, cardio intervals, strength training, stretching

THE DON’T’S

HIGH FRUCTOSE CORN SYRUP – Refined SUGAR

“Enriched” foods (all the good stuff out, sprinkle a little back in)

Hydrogenated Trans fats

Limit amounts of saturated fats from animals