Meal Plan

The Plan

1. Drink lots of water. Try to get to 100 oz per day.
2. Follow a meal plan. Aim for under 2,100 calories.
3. Walk 10,000 steps (5 miles) per day or ride the Peloton.
4. At-home strength training exercises. See here.

Why Extra Virgin Olive Oil (EVOO)?

This plan includes 2-4 tablespoons of EVOO daily which provides approximately 1000mg of polyphenols daily (buy good quality EVOO), which research suggests supports cardiovascular health, reduces inflammation, and provides antioxidant benefits equivalent to “nature’s ibuprofen“.

Good olive oils available in major stores:

• Cobram Estate California Select
• Kirkland Signature Organic Extra Virgin Olive Oil
• Trader Joe’s California Estate Olive Oil

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“From a study of 105,000 participants, over the course of 30 years, these are the foods that were linked with healthy aging:”

Best:

1. Fruit
2. Whole Grains
3. Vegetables
4. Unsaturated fat (olive oil, avocado oil)

Worst:

1. Trans fats
2. Sodium
3. Red and processed meats (deli meats, hot dogs, bacon)
4. Butter and margarine

The study results:

At-Home Strength Training