Signed up tonight for Dr. Weil’s Optimum Health Plan. Could have just signed up again for eDiets but thought I’d give his plan a try since I like his books (despite not being able to follow his suggestions LOL). It’s an online companion to his 8 Weeks to Optimum Health book. It’s been republished since but I have a copy of the original version of the book. I’ve always wanted to try it but lack the self-control. It comes with a journal but think I’ll write here instead. I’ll keep that journal for private stuff. Having looked at the food section, I’m not liking it as much as the eDiets one — eDiets allows you to build custom menus by adding your own food items; this plan just offers you a collection of recipes with which to build your daily menus. But this plan has its own pros (mostly the advice stuff) so we’ll see.
So, this is week one, the so-called “Make a Fresh Start” week. Well, technically, it starts tomorrow since it is quite late tonight. I’ll work on the cleaning out tomorrow and maybe Tuesday and then the following day go to the store and get what I need.
PROJECT: This week’s project is to clean out the kitchen. *Gasp* I’m supposed to get rid of anything with artificial colouring, any oils but extra-virgin olive oi, anything containing partially hydrogenated oils and trans fats, any margarine or vegetable shortenings and anything made with them (e.g. crackers and cookies), anything made with cottonseed oil, artificial sweeteners, and more chemicals than recognizable ingredients.
Should also be aiming to keep total fat intake to about 30% of calories, saturated fat as low as possible, and zero trans fats. On a 2000-calorie-per-day paln, 600 calories (70 grams) can come from fat. No more than 100 calories (10-12 grams) should come from saturated fat.
DIET & EXERCISE: “Cruciferous vegetables and Omega-3 fatty acids; Antioxidants; Walking”
Cruciferous vegatables are things like broccoli, cauliflower, and cabbage. Supposed to be rich in fibre and cancer-fighting properties. Broccoli I can do. Cabbage I might be able to do. Cauliflower ain’t gonna happen. Not quite ready to start grinding up fresh flax seeds to use on my food so will concentrate instead on taking the flax seed and evening primrose supplements I have on hand. I’ll outline my supplements in another post.
So, this week, I’m to eat fresh broccoli twice (small amounts to start), sprinkled with lemon juice to help digestion. I’m also to eat fish at least once this week: wild Alaskan salmon, canned sockeye, sardines, or herring. Canned sockeye is not my fave (I much prefer Pacfici pink) but there’s a lot of it around so maybe I’ll try that. If not fish, then I should grind flaxseeds or sprinkle walnuts (yuck) on my food.
As far as exercise goes, I’m to try to walk 10 minutes a day for 5 days this week.
MENTAL & SPIRITUAL HEALTH: This week, I’m to become aware on my breathing, to practice Breath Observation for five minutes every day. I’m also to make a list of illnesses, injuries, etc. that I’ve recovered from in the past two years and note how I may have helped the healing process. And I’m to keep track of my mood (he has a tool online for that). I’m also to bring fresh flowers in and to educate myself about bad habits (and stop smoking if I smoke).
TIPS FOR ME FOR THIS WEEK:
- take a B-complex vitamin (100 mg of B6 and 400 mg of folic acid)
- increase activity levels
- for heart healt, try to exercise for 30 minutes a day, five days a week
- eat a well-balanced diet
- compile family medical history
- commit to a weight loss program
- commit to a diet high in fruits and vegetables and low-fat or fat-free dairy products (calcium) — diets rich in potassium, calcium, and magnesium and low in sodium help maintain blood pressure levels
- avoid trans fats