Your Health

Brain Health

What to eat:

1)              Green Leafy Veggies  - 6 servings per week

2)             Coffee\Green Tea – 8 oz per day

3)             Chicken\Turkey – 3 oz. twice per week

4)             Citrus – 1 cup per day

5)             Fatty Fish(Salmon) – 3 oz. twice per week

6)             Eggs – 1\2 per day

7)              Beans – 1\2 cup 3 times per week

8)            Whole grains – 1\2 cup 3 times per week

9)             Nuts – 1\2 cup 3 times per week

Heart Health

What to eat:

1) Wild Salmon - rich in selenium

2) Sardines - rich in Omega 3's

3) Liver - contains fats that are good for your heart

4) Walnuts - Vitamin E, folate and omega 3's

5) Almonds - rich in Omega 3's

6) Chia seeds - reduce bad cholesterol and plaque buildup

7) Oatmeal - reduces cholesterol

8) Blueberries - helps prevent coronary disease

9) Coffee - increases cognition levels 

10) Red wine - reduces cholesterol

11) Green Tea - helps reduce blood clots and has lots of antioxidants

12) Soy milk - low in fat

13) Dark chocolate - flavonols that relax arteries and increase blood flow

14) Raisins - packed with potassium

15) Broccoli - low in cholesterol, high in fiber and lots of antioxidants

16) Brussels sprouts - vitamin rich

17) Cauliflower - high in fiber and vitamin rich

18) Sweet potatoes (Yams) - vitamin c, calcium and iron which reduces high BP

19) Apples - pectin blocks absorption of cholesterol and fiber

20) Oranges - improves blood flow to your heart and protects you from stroke,

21) Grapefruit - same as oranges

22) Avocado - has tons of good fats! Minimize blood cholesterol and blood clots

23) Avocado oil- heart healthy cooking oil

24) Olive oil - make sure it extra virgin. Purer contains higher levels of good fat

Exercise

Movement is not only good for the body but also for the mind. It will clear your mind, help your body and maybe help you learn to engage with others. Choose one type of movement that you really enjoy and embrace it! For me its swimming, walking in the pool and stretching in it! As I get older it really is the only exercise that matches with my aches and pains. LOL