Stop Aging

• Exercise is extremely important to look and feel young.
• Perform at least 20-30 minutes of cardiovascular exercise at least 3 times per week. Any type of cardio is good and it is important to vary the exercises you do (walking, jogging, biking, aerobic classes, videos etc.)  You can do your exercise all at once or break them up into a 2-3, 10-15 minutes sessions per day. Nothing beats fresh air, so why not try the outdoors when you can.
• Weight training is essential, I repeat, essential for anti-aging. The benefits of weight training are indisputable. Weight training will help you maintain muscle tone, keep your weight in a healthy range, keep your bones strong, your circulation good and your mind sharp. 2-4 weight training sessions per week are recommended. A few sessions with a local personal trainer should really get you on track with your weight training routines.
• Stretching will keep your body loose and limber. Stretching your muscles at least 2-3 times per week for about 10 minutes will help you stay flexible and help prevent muscle aches and soreness.

• We recommend that you consume 5-6 well-balanced meals per day. Eat until you are not hungry anymore- but NOT FULL! Balance your meals to include protein, carbohydrate and fat at each. Aim for a ratio of approximately 40% carbohydrate, 30% protein and 30% fat.
• Try to consume about .8 gram of protein per pound of bodyweight per day. In other words, if you weigh 175 lbs., target 140 grams of protein per day.
• Good sources of protein include: eggs, egg whites, fish, skinless chicken & turkey, low-fat cottage cheese, lean beef & quality protein powders. Good sources of carbohydrate include: vegetables, fruits, beans, whole grains (brown rice, oatmeal etc.). Good sources of fat include: nuts, seeds, olive oil, fatty fish (salmon, tuna), canola oil, low fat cheese, low fat mayo, peanut butter, flax seeds and EFA supplements. Eliminate saturated fats as much as possible.
• Include a variety of foods into your overall diet. A variety of healthy foods = a variety of nutrients!
• Stay away from sugar and overly processed foods (soda, chips, fast food, candy etc)
. Try to limit your caffeine and artificial sweetener intake.
• Alcohol in very moderate amounts may be beneficial to your health (especially wine).
• Drink one-half to one full gallon of water each day.
Water is important to keep your skin hydrated and youthful.
• Allow yourself a cheat day once a week to satisfy your cravings and eat whatever you want.

[Note: Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.]