• Floss every day!  (sounds crazy for this tip to be under “Digestion”, but the mouth is the first part of your digestion process).  Gum health is directly related to cardiovascular health!
• Fiber!  at least 25 grams a day.  (Cheerios, oatmeal, peauts, almonds, artichokes, ect.)
• Plenty of Water (this tip is interrelated to almost every function of the body!)
• Avoid Late Meals.
• Try Wine for your Dessert, instead of ending your meal with sweets.

Reminders for keeping my skelatal structure sound.

• Ab excercises!  Will help keep your mid section solid, supporting your back.
• Maintain weight!  170-180 lbs. (for me). 
• Low impact cardio - swimming, eliptical, bikes.  NOT running.
• Yoga
• Calcium (skim milk - watch the fat)
• Vitamin C, D, and Omega 3’s

A few tips to…ummm….uhhh…oh yes!  Remember!

• Baby Aspirin daily.
• Excercise the brain.  Test beyond your capacity.  Crosswords, sudoku, ect.
• Nuts, fish, lycopene, Chocolate.
• Folate, B6, B12
• Red Wine

These items do not have explaination here on the blog.  They are simply notes for me to remember.  The data supporting these reminders can be found at your local library.

Recent reading prompted me to scribble down some Heart Healthy Tips:

• Exercise, at least 3 times a week
• Watch your LDL & HDL Cholesterol Numbers
• No more than 20g of Fat per day
• Vitamin B5 once a day
• Lower stress…pray, live within your values
• Eat at least a handful of nuts every day
• Cook with Olive Oil, not butter
• Healthy Friendships
• Eat Fish 3 times a week

Sunday - Day of rest.

Monday - Gym, Push.  Arms, Abs, Chest, Back.

Tuesday - Yoga.

Wednesday - Gym, Pull.  Upper Body, abs.

Thursday - Yoga.

Friday - Gym, Push.  Upper body, abs, legs.

Saturday - Yoga.

Meal 1 (7 AM)
1 cup of dry oats mixed with water
1 cup of egg beaters

Meal 2 (9 AM)
Meal replacement packet like Prolab’s Lean Mass Complex (which has a 40/40/20 nutrient ratio) mixed with water or a protein powder (with around 40 grams of protein) mixed with 40 grams of carbs from cream of rice, grits, or oatmeal.
1 Tablespoon of Flaxseed Oil (Spectrum brand is best)

Meal 3 (12 Noon)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 4 (3 PM)
Same as Meal 2

Meal 5 (6 PM)
1 cup of brown rice, or medium sized baked potato, or 1 cup of oatmeal
2 cups of green beans, broccoli or any other desired vegetable
6-8 ounces of chicken, turkey, or lean fish

Meal 6 (8 PM)
Same as Meal 2

This will be the “Health” section of my website.  I needed another spot where I could track both my eating habits and gym habits.  I don’t expect many people would find their way here so I can truly just write for myself.

I’m reading a good book right now:

…and I hope that it will shed some insight into my diet.

Currently:  172 lbs,  BMI 22