More than a fad diet or exercise craze, what I do is a lifestyle routine. This routine is part of my daily life. There are other choices out there, but these are foods that I really enjoy and look forward to – and they provide the health-enhancing benefits I desire:

Salmon

3 times a week

Loaded with Omega-3 fatty acids that are good for the heart, skin and joints – and may cut the risk of dementia. Dierbergs Seafood Departments are excellent cooks (and they'll cook your seafood free of charge–takes 12 minutes, and you may phone ahead)! 

Blueberries, Strawberries and/or Red Raspberries

Daily with cereal

Packed with antioxidants and phytonutrients that help ward off cancer, heart disease and dementia!        

Dierbergs Salad Bar

Most days during the work week

Features an extensive selection of fresh salad fixings.

Lots of Fruits and Vegetables, Sometimes Organic

A variety each day

May help reduce the risk of chronic diseases, including stroke, cardiovascular diseases, diabetes and cancer. The U.S. government's Dietary Guidelines for Americans recommends two cups of fruit and 2.5 cups of vegetables daily for a 2,000-calorie intake.   

Walnuts and Almonds (most nuts are beneficial)

One small handful total (about one ounce) a day

Lower LDL cholesterol levels and reduce the risk of cardiovascular disease. I enjoy the selection in our bulk organic food department in our Whole Life aisle.

Dietary fiber

20-35 grams of fiber a day

Promotes regularity and may help with weight control and lower your risk for some chronic diseases, like heart disease and cancer. For breakfast, I enjoy instant plain regular oatmeal with higher fiber bran cereals sprinkled over it, topped with berries and cold milk.

Omega Fish Oil Supplement

Dosage as described on package.

Omega-3 fat found in fish oil may cut the risk of dementia – and supports the heart, skin and joints. Molecularly distilled to remove pesticides, PCBs and heavy metals (like mercury).

Lindt Excellence 85%–Dark Chocolate Bar with 85% Cocoa

One small square daily

Chocolate with high cocoa content naturally contains healthy antioxidants which fight cardiovascular disease.

Red Wine

One glass in the evening

According to Dutch research, drinking a small amount of wine appears to extend men's life expectancy by several years. Red wine also contains resveratrol, a polyphenol which may prevent the growth of cancer cells. (Store open bottle in refrigerator, inserting cork in original direction – keeps really well).

Vitamins

I take one regular multi-vitamin daily.

In the case of vitamins, more is not better.

Tread mill or Elliptical – Plus Stretching & Strengthening Exercises (to prevent injuries)

4x a week

Make exercise something you can do in your own home and you're more likely to keep up with it!  I can do either while I watch TV, and the time passes quickly.

Please consult your doctor or nutritionist regarding your specific dietary or exercise needs.