Quick List: Nutrition and Fitness

Antioxidants

Blueberries

Broccoli

Acai

Sweet potatoes

Tomatoes- heat with oil

Green/white tea 4 cups daily

Red wine- 1 glass daily

Cinnamon, ginger, paprika, cayenne,

Helpful

Rosemary- helps with learning and focus

Steel cut oats--25 mg fiber

artichokes

Beans

Chia seeds

Omega 3

Flax seed-ground up

Walnuts

Olive oil 1-2 tsp daily

Favorite Practices

Lunges

Leg-lifts- 6 inches up (kick and side)

Pull-ups

Push-ups

Yoga Warrior poses

1/2 moon pose

work on the Um vibration

Plank

Upward facing dog and down-dog--Vinyasa flow

Meditation

Sleep 7-8 hrs

Vitamins and Minerals

Vitamin D (1000 units)

Calcium with magnesium

600 mg omega 3 DHA

Multivitamin ½ morning and evening

Over 40- 2 baby asprin or ½ regular asprin