what i need to age well, gracefully - notes taken while watching OPRAH

Antioxidants [5 servings [ fistfuls] a day]
examples:
steel cut oatmeal with apple juice
whole wheat grains and pasta
100% whole grain or whole wheat bread
blueberries
red beans
brocolli
concord grape juice
red wine - 1 glass daily
flaxseed - grind and sprinkle on oatmeal or cerals, or whatever
walnuts
spirulina algae - sea weed
olive oil 1-2 tablespoons a day [use to coat food before cooking]
tomatoes
4 cups green or white tea

daily supplements:
25 grams of fiber [psyllium husks]
omega 3 DHA - 600mg
vitamin D 1000 iu
calcium with magnesium [take together or as a combination]
a multivitamin withno more than 5000 iu of Vitamin A and iron - split it in half, first half morning, 2nd half at night

herbs and spices to load up on:
rosemary
cayenne
paprika
curry

exercise:
cardio to keep heart rate up - at least 20 minutes, 3 times a week [ formula: 122- age x .80 = heart rate up
strength training at least 30 minutes a week
flexibility exercise
meditation

sleep: 7 to 8 hours per night
sex: 2 to 3 times a week