Dr Oz. 28 Day Plan Final Days

Comming to the end of Dr.Oz's 28 Day plan...I hope you've enjoyed all these tips as much as I have. Doing them all REALLY can make  a great improvement in you MIND, SOUL, and BODY!

DAY 26  STRETCH!!!!!!

It will improve your flexibility, of course—but it will also make you stronger. All you need is seven to ten minutes every morning when you get out of bed. You can make up your own routine or use Dr. Oz's


The Hippie


Pretend your head weighs 500 pounds, and let it pull you down. Bend one knee and hold for 15 seconds, then change legs

The Pecs Flex


As you lift your hands as high as possible, squeeze your shoulder blades together and open your chest.

The Leaning Tower


Try to elongate your body by creating the greatest amount of distance possible between your left pinkie and your left heel. Hold for 15 seconds, then switch sides

Day 27 Pledge NEVER to be Hungry!!

Trying to find a nutritious snack when you're on the go is setting yourself up for failure and to spend CASH you don't need to-- Instead, make it a point to always travel with satisfying eats- seeds- sunflower and pumpkin are great. Nuts like  almonds, peanuts, or pistachio...mix them up to make a great trail mix. Take a piece of fruit or veggies with a little dip. You'll be doing your body and wallet good.



and back to the first day we started with...but its worth repeating

Day 28 Spread Kindness

Help a stranger with directions. Hold the elevator doors. Unburden someone struggling to hoist groceries into the car. You know lending a hand can boost your mood, but it cascades outward, influencing up to three more degrees of helpful people- PAY IT FORWARD

Need to catch up on any of the day---CLICK HERE

Dr Oz 28 Day Plan Days 16-20

I've been slake on posting about the days but I've been doing my best to keep up with them  here's a brief overview of days 16 -20

Day 16-- Calculate your BMI ... then work with that number
loosing 5 % of your body weight will improve your bodys ability to use insulin.
loosing 11 % of your body weight  can help lower blood pressure

Day 17-- Tweak your daily routine...
A few small steps can make a differance
 eat a snake post work out  a yogurt or hard boiled egg crucial for helping repairing muscle tissue

if the ac/heat  isn't on OPEN a window---You'll be amazed how much the fresh air helps.
Day 18--  Pass the POPCORN   you can eat 9 potato chips  or #cups of air-popped  popcorn.   This has become my GO TO snack during American Idol =)

Day 19 -- Pack a Smarter Lunch.  I don't pack a lunch but I can still follow the rules and I've worked them into my kids lunches as well.
 Very your Veggies...When your given a choice even a meaningless we value the outcome---pack two or more you'll up the odds of picking one =)
 Think Small...surve in small containers
BEWARE OF LOW-FAT... watch the serving size our minds  think low fat so sometimes we eat more!

Day 20 --Automate Your Breakfast. Its been shown that people who had at least a 30lbs weight loss for a year tended to consume a very limited variety of meals. This has been a tough one for me...I mixed it up between three things and worked a rutine out--I cannot eat a banana smoothie and greapefruit EVERY morning! I've stuck with the smoothie but change that up, and on Sundays I make a loaded eggwhite omelette.

Day 13 &14

I was inspired by Dr. Oz's 28-Day Plan(in January issue of O magazine) a list of meaningful and manageable steps you can make toward a fuller life.



I've started committing these small changes and hope to in courage you to take some if not all of these steps too.
I've  become a little slack in sharing them here but I've been doing my best to follow at home. 



But before I share day 13 & 14-- I've got to TOOT  my own horn a little--I was so thrilled with the 28 day plan I shared on O magazine.com--and they contacted me --I'm in the March issue "We hear you!" section!!!

Yeah Me!!! OK enough =^D

back to the 28 day plan...

Day 13  Count your paces.   10,000 steps a day can help with a great slim down and does wonders for your blood pressure. The average American woman walks only 4,900 steps. Find ways to add a few more-- I've started parking further away from the door at the market -lucky the winter has been very mild- I've even got a few brisk winter walks in. Clip on a pedometer and aim for 10,000 YOU'll SEE and FEEL RESULTS!!!

Here are a few that were recommended...

If you like data: fitbit


Wirelessly sync your pedometer with your computer to chart and graph every step taken and calorie burned on its robust site—and compare your data to other demographics. ($100; fitbit.com)



If you like simplicity: Omron

Long the gold standard for accuracy, Omron is the pedometer favored by Oprah's trainer, Bob Greene. Intuitive buttons and a large display make the HJA-301 model easy to use, and its memory lets you store a week's worth of data. ($40; omronwebstore.com)



If you like rewards: S2H Step

Hit 10,000 steps and you'll get a code to swap for points online. Rack up enough points and you can redeem them for a rotating list of prizes, like gift cards to Sears, Target, and Lowe's. ($25; s2h.com)







Day 14   Interview your Relatives.   Get your family heath history! Dr Oz's plan calls for looking into  family history for Hypertension,Heart Disease,cancers,and diabetes. I took in another direction also with my daughter and just asked about their lifestyle from years ago. My grandparents are in their mid 80's having them share what life was like in their teens, 20's and 30's was a real eye opener for my daughter and myself.

28 Day Day 9 & 10

Day 9: Get More Sleep

Forget counting sheep. There are so many other ways to get a good nights sleep
Try having a cup of chamomile tea, listening to a book on tape, or you could follow(as I have)
Danica Patrick's trick-

"There's nothing better than wintertime sleep that feels like hibernation, so I always make the room a few degrees cooler before bed. My surroundings also have to be really dark. I even cover my digital clock."

I've found I'm not one who needs much sleep on a daily basis, but I've noticed a HUGE difference making the room dark really does make the most of the 6 or so hours.




Day 10: Meditate

Long embraced for its stress-busting powers, meditation has also been shown to lower blood pressure and bad cholesterol. If sitting solo for five minutes a day seems more baffling than blissful, use these tools to strengthen your om
How to Meditate (Sounds True): On five CDs, renowned meditation teacher and Buddhist nun Pema Chödrön shares hours of information and guided meditations that develop your skills, as well as tips for silencing distractions.

Insight Timer: The app's chime notifications make closed-eye meditation easier (no need to check the clock), while a world map connects you with a community of users meditating at the same time.

A Mindfulness-Based Stress Reduction Workbook (New Harbinger): Perfect for beginners, this step-by-step guide is loaded with exercises and space for recording daily reflections. Your initial ranking of life's stressors becomes a reference for measuring your progress.

Taking time out for reflection has help in mind,body and soul too.
I've noticed I can exercise with more ease, helps with focus & concentration and increased acceptance of oneself.

28 Day plan--update

If you've read any of my last few post you know I've been really inspired by Dr.Oz. 28-Day plan...if you need to catch up CLICK HERE




Well after reading and wanting to do EVERYTHING I so my  New Years Resolution is to follow the plan. In reading I found a few steps that I just wanted to rearrange....for me it just made the plan flow better so today I'm sharing Day 3 & 7.
 
Day 3 Cook for your Heart

Promote good blood flow by incorporating these foods in to your meals. Salmon, Tomatoes, Garlic, and Lima Beans.
Salmon is full of omega-3--works like your arterial handyman. Tomatoes are good for your blood pressure. Garlic is though to protect from harding of the arteries and Lima Beans contain magnesium that's good for easing any stress on your heart.

A new lunch for me now is a piece of salmon with a hearty salad  lots o tomatoes,and a BIG glass of water. YUM  =^D



Day 7 Write every bite scribble every nibble!!!!!

Write down EVERYTHING!!!! Even the bites you take while cooking!!!!
Its so EZ to mindlessly munch! People who keep track of every bite have been shown to loose twice as much as those who don't.

I got myself a mini composition book and jot every thing down...if I grab something while I'm out or without the book---write it down ASAP---along with that my trainer said I should have a glass of water before every meal, so I have water at the top of my page and tally every cup-- I SHOULD have 3 glass for sure...an interesting side note from  Mayo Clinic.com

Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.



So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day.


 If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups
 
 
I strive for at least 5 cups of water and 2 glass of juice...remember you're getting fluids from fruits and veggies too and even the not so good drinks like coffee, soda ,beer and wine all have water.



I hope if you read these post you'll be incouraged to take these small steps -- I know they will make BIG differences.

28 Day Plan Days 4,5,& Sex...

Ha Did that title get you??  LOL

But for update on the 28 Day Plan If you've read any of my last few post you know I've been really inspired by Dr.Oz. 28-Day plan...if you need to catch up CLICK HERE





Day 4 Forgive Someone

Its been shown that forgiveness can lower blood pressure, reduce depression, anxiety and anger.
I'm not really one to hold on to issues, but digging deep with in I did find there was some concerning a situation that happened when I was just a child--- the person that I had the anger with is no longer in my life but  that didn't mean the resentment was still there. I found my self writing a letter to them, then I burned it as a sign of letting go.
There's a great quote from Oprah "Forgiveness is letting go of the hope that the past can be changed"

Day 5 Memorize a Poem

I love shoes so this was the poem I picked


Choosing Shoes

by Frida Wolfe



New shoes, new shoes,

Red and pink and blue shoes.

Tell me, what would you choose,

If they'd let us buy?

Buckle shoes, bow shoes,

Pretty pointy-toe shoes,

Strappy, cappy low shoes;

Let's have some to try.



Bright shoes, white shoes,

Dandy-dance-by-night shoes,

Perhaps-a-little-tight shoes,

Like some? So would I.



BUT

Flat shoes, fat shoes,

Stump-along-like-that shoes,

Wipe-them-on-the-mat shoes,

That's the sort they'll buy.

Day 6 Get Busy Getting Busy

 Sex is not only good for your relationship its also known that having sex twice a week can help boost the immunity system. So set aside a "date night" and get busy!!!

Dr. Oz's 28-Day Fresh Start ~~My progress Days 1&2~~

If you saw my post about Renewing Body, Soul and Mind you know I was inspired by Dr. Oz's 28-Day Plan a list of meaningful and manageable steps you can make toward a fuller life.

I've started committing to a few of these small changes and hope to in courage you to take some if not all of these steps too.

Day 1 Go Green!
As in green tea. Because these tea leaves aren't fermented like other teas, they contain the highest concentration of powerful antioxidants called catechins. Studies have shown that drinking green tea is associated with a lower risk for some cancers. Other research suggests that having multiple cups daily can lower "bad" cholesterol and promote weight loss.

There is an assortment of delicious green tea blends out on the market;I've tried a few from our local grocery organic tea section and a few name brands...what I like about tea in general is that its great in the winter months to get you feeling cozy and it the summer months a nice tall cool glass is always refreshing!!

 

Day 2 Indulge in Dark Chocolate
For years studies have shown that flavonols, the antioxidant-rich compounds found in cocoa, improve circulation. Now new research indicates that because those compounds increase blood flow to the brain, they may also help you see more clearly. Two and a half hours after consuming about one ounce of dark chocolate, study participants' visual function and ability to detect motion improved. A daily piece the size of a Hershey's kiss can lower your blood pressure. Just remember the chocolate should have a high percent of cocoa(over 60% is what recommended to gain all the health benefits).

Now I know if the Doc said DARK CHOCOLATE is good for you---there no reason to tell me twice!!! LOL