Eating
GOAL | Add more antioxidants
- Brew a cup of tea each morning. If you don’t like hot tea, have iced tea at lunch (go light on the sugar).
- Enjoy a glass of red wine with dinner.
- Concentrate on high-antioxidant fruits and vegetables . Have an orange in the morning. Add frozen kale to soups at the last minute. Blend cooked prunes with water into a puree that can replace oils and fats in baking. Add dried prunes to stews for a delicious sweetness.
- Snack on berries if they’re in season, or use frozen berries in smoothies.
- For dessert savor a piece of dark chocolate, chock full of heart-healthy antioxidants.
Recipe Ideas
- Spinach, Sweet Potato, and Shiitake Salad.
- Broccoli and Pearl Barley Salad.
- Chocolate Cake with Raspberries.
Supplements
GOAL| Follow the supplement plan you outlined on this page
Exercise
GOALS | 45,000 steps
Morning stretches
10-Minute Tune-Up on four days
- This week walk for 40 minutes four times, and 30 minutes twice.
- Make a date with a friend for at least half your walks. It will relieve any tedium and make the time go much faster,
Tip | If you have a dog, vow to walk it more often. If you don’t, offer to walk the neighbor’s dog, or volunteer to walk dogs at the local animal shelter.
Lifestyle
GOAL | Take control of your time
- If you’re the type who’s always too busy, list all of your activities, chores, and commitments. Then divide them into three categories: those you must do, those you love to do, and those you do because you think you should.
- Eliminate one item on the “because-you-think-you-should” list. Maybe you can let someone else chair the PTA this year, or hire someone to do your taxes instead of doing them yourself,
- Whether or not you’re too busy, schedule one fun activity this week. A trip to the zoo with the grandchildren, a visit to a botanical garden, a movie with friends—whatever you enjoy.
Tip | Write a large “Just Say No” sign on a piece of paper and tape it near the phone as a reminder not to take on too much.
