
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
