Nutrition:
Food:
8 servings of veggies a day focusing on phytonutrient dense such as brocolli, calliflower, peppers, tomatoes, mushroons, etc.
4-6 servings of fruits a day focusing on phytonutrient dense such as berries (especially blueberries), pomograntes, grapes, apples, etc.
3 servings of whole grains (oats, brown rice, barley). Limit processed grains.
3 servings of beans (red kidney, pinto, black) are very phyonutrient rich, high fiber and high in protein
2-3 additional servings of quality protein (fat free cottage cheese, omega 3 eggs, chicken breast, etc)
Healthy fat (avocado, virgin olive oil, unroasted nuts, etc).
4 cups of green tea
1-2 cups of regular coffee (for the antioxidants of course)
small portion of 88% dark chocolate (for additional antioxidants)
Eat well 90% of the time and don't sweat it when eating out with friends or over at people's houses.
8 glasses of quality water
Add lots of a wide variety of spices to food (turmeric, rosemary, basil, oregano, garlic, cinnimon, peppermint, etc all have very powerful phytonutrients)
Supps:
Quality multivitamin (ex: Source Naturals Life Force, Othro core)
Quality Fish Oil (Ex: Carlson's)
Quality magnesium (Citrate, Glycinate, or Taurate)
Quality Green tea extract
ALCAR
ALA
Aged Garlic Extracte (AGE)
Ginger root
Ginseng
Green Food (spirulina, blue green algae, etc)
Med's: only those necessary to treat a specific condition.
Environment:
Buy your own water (refill your own 5 gallon jugs to save $)
Colon Cleanse (colonics, fiber supplements, as necessary to get clean and regular) Eventually this should be unnecessary.
Keep good dental care (brush, floss, get regular appointments, don't get mercury fillings)
Exercise:
Flexibility (full body)
Strength training: Do full body focusing on compound exercises. Use a rational training program such as the Hardgainer approach,
Hypertrophy Specific Training (HST), etc.
Cardiovascular/cardiorespiratory: Do both interval training and steady state training. Vary your exercises.
Should do some form of cardio every day (although it shouldn't be high impact every day). Studies show that exercise should be less than an hour
otherwise the stress hormone cortisol tends to rise.
Stress:
Keep everything in perspective.
Ask the question: is this worth ruining my health over?
Practice breathing exercises (especially in my commute)
Smile at people
Forgive others
Look for ways to do good even when it seems small or unimportant
Don't gossip or be overly critical.
Learn to let go
Edited by health_nutty, 25 September 2006 - 04:27 AM.
