Live Younger Longer

Quadriceps and hip flexor stretch
1. Stand and place your left hand on a wall or a sturdy piece of
furniture to help you balance.
2. Grasp your right foot or ankle with your right hand. Tighten
your abdominal muscles.
3. Slowly pull your right leg back until you feel a stretch in the
front of your right thigh and hip. Do not bend forward. Keep
knees together.
4. Repeat using your left leg.

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Lower back stretch (knee to chest)
1. Lie on your back on a firm surface with your hips and knees
bent and feet flat.
2. Pull your left knee toward your left shoulder by placing your
hands on your knee. Pull gently until you feel a stretch in your
lower back.
3. Repeat with your right knee (keeping your left foot flat).
4. Finally, bring both knees toward your shoulders.

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Diet inventory
How do you eat now? Take an inventory of your current eating
pattern using the chart below. If you answer yes to a question, put
a 1 next to that question. Then add up your total points. To be on
the healthy side, your goal should be 11 or more points.
Do you use olive oil as your main cooking fat?
Do you use an olive oil-based sauce at least twice a week?
Do you consume 4 tablespoons or more a day of olive oil?
Do you eat four or more servings a day of vegetables? 
One serving is one cup raw
veggies or ½ cup cooked veggies.
Do you eat three or more servings a day of fruit? 
One serving is one whole medium-
sized fruit or about 1 cup of fresh fruit.
Do you eat three or more servings a week of beans, such as kidney or black beans, or
legumes, such as split peas or lentils? 
One serving is ½ cup cooked beans.
Do you eat four or more servings a week of nuts? 
One serving is ¼ cup.
Do you eat three or more servings a week of fish or shellfish? 
One serving is 3 to 5
ounces of fish or 6 to 7 ounces of shellfish.
Do you usually eat chicken or turkey (white meat, no skin)?
Do you eat one serving or less a day of meat, such as hamburger, beef, veal, lamb,
venison, pork, ham or sausage? 
One serving is 3 ounces.
Do you eat one serving or less a day of butter, margarine or cream? 
One serving is 1
teaspoon.
Do you drink one can or less a day of carbonated cola? 
One can is 12 ounces.
Do you eat three servings or less a week of sweets or pastries, such as cake, cookies,
biscuits or custard?
Do you drink one glass of wine a day? 
One glass is equal to 5 ounces for men and 3
ounces for women. Do not add more points if you drink more wine than this. Do not add
points for any other kind of alcohol you may drink.
Total score

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