- High-quality protein (like that found in fish, shellfish, poultry and tofu)
- Low-glycemic carbohydrates, including colorful fresh fruits and vegetables, whole grains such as old-fashioned oatmeal, and legumes like beans and lentils
- Healthy fats, such as those found in cold water fish (specifically wild Alaskan salmon, halibut, sardines, herring, and anchovies), nuts, seeds and olive oil
- 8-10 glasses of pure spring water per day
- Antioxidant rich beverages such as green tea
Aim to eat three meals and two snacks a day, which could consist of a slice of turkey, a small piece of fruit and a couple nuts or olives. Avoid sugary, starchy foods or those laden with chemical preservatives, as well as diet foods and meats high in saturated fats such as burgers. Incorporating an exercise program is also key, particularly one that includes walking or jogging, weight training, and flexibility exercises such as stretching, yoga or Pilates. For optimal benefits, make sure you’re doing these exercises on a regular basis, with aerobics such as brisk walking taking place for 30-45 minutes at least four days a week.