What You Need

 
What you need to eat every day:

Non-fat Greek-style yogurt
Berries
A handful of almonds or walnuts
½ grapefruit
Coffee
An apple or a pear
Tea with lemon
A multivitamin, Vitamin D, fish oil

What you need to eat a couple of times a week:

Wild salmon
A glass of red wine
Broccoli

What you need to add whenever possible: pepper, cinnamon, tomatoes or tomato juice, onions, garlic

What you need to include in your diet: skinless turkey breast, skinless chicken breast, avocado, olive oil, eggs, spinach, fish, shellfish, mushrooms, pumpkin, carrots, brown rice, brown rice crackers, artichokes, asparagus, purple grapes, beets

 

What you need to do 5 days a week:

Dance or walk briskly for 45 minutes

 

What you need to do 7 days a week:

Get 8 hours of sleep

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