| Diet |
| Breakfast: |
| Steel Cut Oatmeal with Kefir & Blueberries (Kefir is homemade from raw unpasteurized whole milk) |
| Chicken Bone Broth -Brodino brand, purchased at farmers’ market. Drink with breakfast. |
| Lunch: |
| Kefir Smoothie (Usually made with frozen bananas, frozen strawberries, and frozen blueberries) |
| Scrambled Eggs (Microwave farmers’ market eggs in Pyrex dish.) |
| Avocado and mild salsa |
| Tortillas, Rice, or Farmers’ Market Sourdough Bread |
| Dinner: |
| Bison Burgers or Fish |
| Steamed Vegetables |
| Avocado and mild salsa |
| Tortillas, Rice, or Farmers’ market Sourdough Bread |
| Medicines and Supplements |
| Mesalamine 2.4 grams/day |
| Remicade/Inflectra infusions -Every 8 weeks |
| Vitamin D |
| Vitamin B |
| Multivitamin |
| Fish Oil |
| Lifestyle |
| Install pur water filter in sink in garage. Store 2 Nalgene bottles of filtered water in refrigerator |
| Keep a Nalgene bottle with filtered water near me as much as possible |
| Drink large glass of filtered water first thing in the morning |
| Exercise regularly as described below. 5 days a week is my goal. But I don't stress if I don't meet this goal. |
| Exercise Option 1: Total body workout: 30 minutes of isometric and body weight exercises. -But I take very few breaks. It’s a miserable 30 min |
| Exercise Option 2: Exercise bike: 20 minutes. Alternate 90 sec fairly easy, 90 sec difficult, for 20 min |
| Exercise Option 3: Home Workout Routine: Typically I choose a P90X, Rushfit, or P90X3 workout. |
| Exercise Option 4: Other Activities: Hike Mt Baldy from Manker Flats, Basketball, P90X2 Yoga, or 20 min of Flowfit |
| Sleep: Usually 7.5 – 8 hrs, and usually 20 min nap when I return home from work |
| No caffeine |
| 1 or 2 glasses of wine per month maximum. No other alcohol |
| Go out to eat as little as possible. Usually 1 time per month |