fiber
fruits
vegetables
whole grain
beans
oats
barley
water water water
complex carbs
lean protein
healthy fat
low fat
low sugar
low salt
avoid candy / cookies
exercise:
as many crunches in 1 minute
run half mile as fast as can
do as many push-ups as can
run/walk 1.5 miles
jumping jacks for 1 minute
jump rope
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