1) Dietary:

         a) eat 5 different fruits & 5 different vegetables each day

         b) increase your consumption of whole grains

         c) minimize your consumption of carbonated beverages, red meat, simple sugars & fats

         d) minimal alcohol; no drugs

         e) avoid overeating and obesity

         f) eat a variety of beans, nuts, and seeds throughout the weekly meals

         g) include in your daily consumption dark green leafy vegetables (e.g., kale, spinach, etc.)

         h) Recommendations for Meals:
             Breakfast should be your largest meal of the day calorie wise. It should include fruit (2 or more types, such as banana and grapefruit), some type of cereal or oatmeal (preferably high in nutrients but low in excess sugar). Nuts, seeds, or chopped fruit can be added to cereal/oatmeal. Eggs and cheese are OK (but avoid bacon or sausage) - or an omelet with vegetables is fine. Juice (again avoid juices with high sugar content). Bagel or toast. Your breakfast should also include foods that have a fair amount of fiber.
             Lunch should include a variety of vegetables and fruits (3 or more). It should include a salad (the salad may contain as many as 6 or more different vegetables). With the salad you can include a sandwich with cheese, chicken, or fish, glass of milk or water, apple or orange or grapes, and some type of berry.
             Dinner should be the lowest in terms of total calories consumed (although in most people it is the opposite). The meal should include a mixture of vegetables, fruits, grains, and nuts. A salad is a great and best option. The entree should be fish or poultry (rarely beef or pork). A serving of grains (brown rice, quinoa, etc.) blended with chopped onions, chopped peppers, and beans (black, pinto, navy, etc), peas, or seeds should be included. The grain may be topped with a vegetable (e.g. broccoli, cauliflower, green beans, asparagus, etc.). A glass of milk, coffee, or tea should be included. Some people like a glass of wine for dinner. Fruits should be your dessert, such as pear, peach, berries, pineapple. etc.

The bottom line is that your meals should focus on a variety of vegetables, fruits, nuts, seeds and grains. Reduce consumption of beef, pork, carbonated beverages, and excess sugar and fat. There are an abundance of fruits and vegetables to choose from in most grocery stores. This allows you to focus on variety at your meals. Seniors do need an adequate amount of protein to prevent loss of muscle mass and other essential tissue, so a minimal amount of beef may be needed.

2) Daily rhythm:

       a) minimum of 6-8 hours of continuous sleep

       b) moderate continuous exercise for a minimum of 40 minutes each day

       c) moderate weight training every other day

       d) take time each day for fun/variety/balance

       e) maintain good hygiene; wash your hands frequently

        f) include daily flexibility exercises such as yoga, passive stretching, etc.

        g) do not smoke – not even once
 

3) Relationships/emotional:

       a) minimize the number of sexual partners

       b) develop/nurture long term friendships

       c) develop/nurture marriage/family

       d) develop/nurture an inner spirituality

       e) manage constructively your stressors

       f) establish and sustain a basic faith in the meaning of life
 

4) Cognitive:

         a) remain a lifelong learner and reader

         b) engage in cognitively challenging tasks

         c) develop interests (vocation/avocation) that are sustaining

         d) remain goal oriented but flexible; do not procrastinate