Optiminal Health - Week 1
I'm shocked I lost two more pounds, I'm at 244lbs. I strayed a few times and almost gave up, but I can't. There no where else to go. I'm not at weight that I can just deal with, this is more than vanity, I am going to give myself type 2 diabetes or heart disease if I don't start eating better.
This week I'm going to incorporate Dr. Weil’s optimum health program. I've tried this before so I feel comfortable with it and I hope that I'm more focused to complete the program now. Its 8 weeks long and each week I have lifestyle changes I make to my diet, exercise and spirit
Here is week one:
Projects:
Clean out the kitchen
• Do not buy products that have more chemicals than recognizable ingredients.
Throw out:
• all oils other than olive, grapeseed, canola, walnut, hazelnut and sesame oils (see note below); get rid of ANY oil that smells old or rancid (stale fats are extremely unhealthy and have been linked to cancer); store oils in the refrigerator to slow oxidation and to prevent them from becoming rancid.
• margarine, solid vegetable shortenings, and any products (such as cookies and crackers) made with these fats
• any products made with cottonseed oil
• anything containing partially hydrogenated oils
• any artificial sweeteners (such as saccharin or aspartame) or any products made with them
• any products containing artificial coloring (indicated on the label by phrases like "color added" or "artificially colored," or by the name of a particular dye, such as "FD&C red #3")
• anything containing trans-fatty acids -- new labeling laws require that manufacturers list these harmful substances
Diet:
• Eat fresh broccoli twice this week. This cruciferous vegetable has been found to protect the body against cancer.
• Try to have salmon, sardines, or kippers at least once this week to increase your intake of healthy omega-3 fatty acids (special fats that are good for your heart).
• Buy flax seeds if you don’t like fish. Flax seeds are another good source of omega-3 and can be found at health-food stores. Grind them and sprinkle them over some of your food once or twice this week. And, if you don't like fish or flax seeds, try walnuts instead.
• Start taking vitamin C - 4,000 to 6,000mg a day
Exercise:
• Try to walk 10 minutes a day, for five days this week. If you are already doing aerobic exercises, do the walking in addition to your regular program. (If you have low back pain or joint problems, consider walking with poles.)
Spiritual:
• Bring some flowers into your home and keep them where you can enjoy them. I'm a firm believer that surrounding yourself with living, organic things can energize the spirit.
• Notice your breathing. For 5 minutes a day, just focus on your breath - nothing but your breath.
• Think about your own experiences with healing. Make a list of illnesses, injuries, or problems you have recovered from in the past two years. Note anything you did to speed the healing process.
This week I'm going to incorporate Dr. Weil’s optimum health program. I've tried this before so I feel comfortable with it and I hope that I'm more focused to complete the program now. Its 8 weeks long and each week I have lifestyle changes I make to my diet, exercise and spirit
Here is week one:
Projects:
Clean out the kitchen
• Do not buy products that have more chemicals than recognizable ingredients.
Throw out:
• all oils other than olive, grapeseed, canola, walnut, hazelnut and sesame oils (see note below); get rid of ANY oil that smells old or rancid (stale fats are extremely unhealthy and have been linked to cancer); store oils in the refrigerator to slow oxidation and to prevent them from becoming rancid.
• margarine, solid vegetable shortenings, and any products (such as cookies and crackers) made with these fats
• any products made with cottonseed oil
• anything containing partially hydrogenated oils
• any artificial sweeteners (such as saccharin or aspartame) or any products made with them
• any products containing artificial coloring (indicated on the label by phrases like "color added" or "artificially colored," or by the name of a particular dye, such as "FD&C red #3")
• anything containing trans-fatty acids -- new labeling laws require that manufacturers list these harmful substances
Diet:
• Eat fresh broccoli twice this week. This cruciferous vegetable has been found to protect the body against cancer.
• Try to have salmon, sardines, or kippers at least once this week to increase your intake of healthy omega-3 fatty acids (special fats that are good for your heart).
• Buy flax seeds if you don’t like fish. Flax seeds are another good source of omega-3 and can be found at health-food stores. Grind them and sprinkle them over some of your food once or twice this week. And, if you don't like fish or flax seeds, try walnuts instead.
• Start taking vitamin C - 4,000 to 6,000mg a day
Exercise:
• Try to walk 10 minutes a day, for five days this week. If you are already doing aerobic exercises, do the walking in addition to your regular program. (If you have low back pain or joint problems, consider walking with poles.)
Spiritual:
• Bring some flowers into your home and keep them where you can enjoy them. I'm a firm believer that surrounding yourself with living, organic things can energize the spirit.
• Notice your breathing. For 5 minutes a day, just focus on your breath - nothing but your breath.
• Think about your own experiences with healing. Make a list of illnesses, injuries, or problems you have recovered from in the past two years. Note anything you did to speed the healing process.