Copyright © 2011 by Brett Blumenthal. All rights reserved.

No part of
this publication may be reproduced, stored in a retrieval system, or
transmitted, in any form or by any means, electronic, mechanical,
photocopying, recording, or otherwise, without the written prior
permission of the author. For information, write to
info@sheerbalance.com.

ISBN: 9781612181394

The information contained in this book is intended to provide helpful

and informative material on the subject addressed. It is not intended
to serve as a replacement for professional medical advice. Any use
of the information in this book is at the reader’s discretion. The
author and publisher specifically disclaim any and all liability arising
directly or indirectly from the use or application of any information
contained in this book. A health-care professional should be
consulted regarding your specific situation.

Photography Agent: www.dreamstime.com;

photography appearing A, B, and C are for Glenn Kulbako and the
rest are dreamstime.
 For David,
for your love and support,
and continuous belief in me.
 Contents

Part I—The Program

Introduction
Chapter 1 The 52 Small Changes Program
Chapter 2 Baseline for Success
Part II— 52 Weeks of Change
Week 1 Drink Up!
Week 2 Get Your Zzz’s
Week 3 Keep Off the Couch
Week 4 Keep a Food Journal
Week 5 See the Glass as Half Full
Week 6 Take a Multivitamin
Week 7 Keep the Outside…Out
Week 8 Eat Your Vegetables
Week 9 Enjoy Time Alone
Week 10 Take Time to Stretch
Week 11 Read the Box
Week 12 Take a Deep Breath
Week 13 Eat Your Wheaties
Week 14 Keep It Clean…and Green
Week 15 Put the Whole in Your Grains
Week 16 Laugh Out Loud
Week 17 Get Five Squares a Day
Week 18 Work Up a Sweat
Week 19 For the Love of Fruit
Week 20 Live with Purpose
Week 21 Go Organic
Week 22 Downshift Your Dairy
Week 23 Build Healthy and Supportive Relationships
Week 24 Stop Portion Distortion
Week 25 Get Strong
Week 26 Gone Fishin’
Week 27 Give Back
Week 28 Beware the Beverage
Week 29 Just Say No
Week 30 Satisfy Your Hunger
Week 31 Another One Bites the Dust
Week 32 Fried, Fast, and Furious
Week 33 Pick Up a Hobby
Week 34 Lean and Mean
Week 35 What’s Up, Doc?
Week 36 What’s Cooking?
Week 37 Get Back to Nature
Week 38 It’s Greek to Me
Week 39 Control Your Clutter
Week 40 Be a Great Communicator
Week 41 Be a Bean Counter
Week 42 Strengthen Your Core
Week 43 Practice Mindful Eating
Week 44 Participate in Your Life
Week 45 Nuts and Seeds and Oils, Oh My!
Week 46 More Than Skin Deep
Week 47 Slash Sodium
Week 48 Balance Your Books
Week 49 Be a Smart Shopper
Week 50 Here Comes the Sun
Week 51 Indulge Wisely
Week 52 Find Your Own Spirituality
Part III— Tools and Resources
Food Journal Template
Resources
Acknowledgments
References
About the Author
 PART I
The Program
 Introduction
When it comes to creating change in our lives, even positive
change, it can be really difficult: the older we get, the more difficult
habits are to break; the more we have done something one way, the
more difficult it is to do it another way; and the longer we have a
perspective, the harder it is to change the way we see things. This is
human nature. Yet it’s also human nature for us to assume that
making a change will be easy and can be accomplished within a very
short period of time.

Many of us yearn for instant gratification, and when something

takes too long, we give up or move on. Unfortunately, the instant
gratification we crave is the exact thing that hinders us from
achieving success in our quest for change. The secret to making
change that lasts is to acknowledge and accept that change takes
time and that patience during the process is essential.

How Long Does Change Really Take?

You may have heard that it takes 18 days to make a change. Or
maybe you’ve heard 21 or 28 days. In reality, the amount of time
required to make lasting change is highly individualistic and
depends on the person, the change, and the circumstances.
University College London psychologist Phillippa Lally conducted
a study1 that looked at this very subject. She found that
individuals who were trying to learn new habits, such as eating
fruit on a daily basis, took an average of 66 days before the
behavior had become automatic. In other words, it took subjects
an average of 9½ weeks to make lasting and permanent change.
The range, however, included everything from a short 18 days to
make change to a grueling 245 days. Although this may sound
discouraging, I bring this up simply to highlight my point: change
takes time.
 As you embark on your journey to live a happier, healthier
lifestyle, remember the following:

One Big Change Takes Many Small Changes: There isn’t

any big change that doesn’t require many smaller changes.
Think about it: if your big change is to eat healthy, you probably
need to do a variety of things to establish healthier eating
habits. You might need to 1) cut out fried foods, 2) reduce
portion sizes, 3) eat more vegetables, and so on.
Extremes Don’t Work: When we attempt to make major
change in our lives, it is natural for us to want to go from all to
nothing…or vice versa. Let’s take Bob, for instance. Bob never
really exercised in the past, but wanted to get into shape. To do
so, he decided to exercise for an hour every day of the week.
Within a few weeks, Bob burned out, lost his motivation, and
stopped exercising. He took on too much, too quickly. On the
other hand, if Bob had eased into a fitness regimen by starting
with two half-hour workouts per week, and then slowly added
workout days and workout time over a few months, he
would’ve had a better chance of sticking with the program and
of the change lasting. Easing into change helps make it seem
less overwhelming and more manageable.
Small Changes Feed Our Need to Succeed: If we set out to
make a big change but ignore each small step we take along
the way, we never have a sense of accomplishment. If we
make small changes and acknowledge our success in
mastering each one, however, we feel as though we are
making progress. This in turn inspires and motivates us to
forge ahead with small change after small change, ultimately
helping us to master the big change in the end.

Over the next 52 weeks, remind yourself of these important

things so you can maintain a realistic view of the process and be
most successful in your quest for a happy, healthy life.
1 Lally, P., C.H.M. Van Jaarsveld, H. Potts, and J. Wardle (2010). How are habits
formed: Modelling habit formation in the real world. European Journal of Social
Psychology 40, 998–1009.
 Chapter 1
The 52 Small Changes Program

The 52 Small Changes Program is designed to encourage small

yet meaningful changes that will ultimately lead to the big change of
living a happier, healthier lifestyle. The idea is simple: make one
small change per week for 52 weeks, and at the end of the year,
you’ll be happier and healthier. This book is designed with two things
in mind:

1) Although there are countless changes you can make,

the 52 changes presented in this book are those that will
have the largest impact on creating a happier, healthier
lifestyle.

2) Giving yourself a year to create this lifestyle affords

you the ability to slowly integrate important changes over
time, so they are more likely to stick for the long-term.

Each of the 52 weekly changes outlined comes with an

explanation as to why the change is important, as well as a
“Roadmap for Success,” which provides you with tips and
recommendations to help you successfully implement the change.
By the end of each week, you’ll have worked to master the small
change, or at least will have become proficient at it so that it is
integrated into your lifestyle. Each week that follows, you’ll move
onto a new change, while still incorporating the changes from
previous weeks. By the end of a year, you’ll have mastered 52
changes that’ll ultimately result in a happier, healthier you. Although
these small changes will take some work, focusing on one per week
will help to make them more manageable, and more importantly,
more permanent.

For some of the changes, I’ve also provided an Extra Credit

section. The tips and recommendations under Extra Credit will help
you take those changes you may already be incorporating into your
lifestyle to a higher level of proficiency. If the change is new to you,
however, focus on the tips provided under Roadmap for Success. If
over time you become highly proficient at the change, then go back
and try the Extra Credit.

Finally, to support you over the next 52 weeks, I’ve provided

Tools and Resources in Part III. Here you’ll find helpful trackers,
templates, and other tools to support you through the process. I
highly recommend you use these to keep you motivated and help
you stay on track during the program.

A Holistic Approach
A happy, healthy lifestyle requires more than eating a healthy
diet or being active. It requires that you address several aspects of
life. To illustrate, let’s take a look at Diane. A few years ago, Diane
was suffering from tension headaches and migraines, and frequently
resorted to a dark bedroom to alleviate the pain. Her immune system
was weak, causing her to frequently get colds and sinus infections.
And she felt sluggish or too tired to engage in any kind of activity.
She was desperate for a solution.

On the surface, Diane seemed to prioritize her health. She ate a

healthy diet, was passionate about good nutrition, and was the go-to
person for friends and family when it came to making healthy
choices. Diane was completely baffled as to why she felt so terrible.
Once I took a closer look at Diane’s lifestyle, however, I learned that
she was a new mom, worked full-time, and had very little time to
herself. And although Diane had successfully addressed one
component of healthy living—her diet—she successfully neglected
others, including stress management, prevention, and exercise. This
resulted in an imbalance in Diane’s life, which ultimately led to the
health issues she was experiencing.

Luckily in Diane’s case, her health issues were reversible. Once

we helped her find ways to manage her stress, build in some quality
alone time, and get in some exercise, she saw some dramatic
improvements in her health. What this tells us is that a healthy
lifestyle is dependent on many things, not just diet and exercise.

Benefits of a Happier, Healthier Lifestyle

Creating a happier, healthier lifestyle will be very rewarding. Here
are some of the biggest benefits you can look forward to:
1. A Fuller, More Rewarding Life. You will have more energy,
strength, and mental stability, which will allow you to enjoy life
to the fullest, perform at your best, and feel great in all aspects
of life.
2. Improved Outlook. You will have a happier, more positive
outlook, which will extend into your personal relationships,
work, and other areas of your life.
3. Graceful Aging. Living a healthy lifestyle means making
healthy choices, staying active, and feeling energetic at every
age. As a result, you’ll look and feel younger, longer.
4. Self-esteem. Taking care of yourself allows you to not only feel
good physically but also helps you to feel good mentally. This
directly results in a boost to your self-confidence and self-
esteem.
5. Natural Prevention. Taking a proactive approach to living
healthy today will prevent the need to be reactive tomorrow.
Prioritizing your health will help prevent diseases such as
diabetes, cancer, and heart disease; will slow down the aging
process; and will keep you mentally alert.
6. Increased Control of Your Life. When life hands you lemons
you’ll be better prepared both physically and mentally to make
lemonade. You will feel less overwhelmed when you are
presented with life’s unpredictable challenges and will be able
to cope with them in a more productive and effective way.
7. Raised Awareness. Through this process, you’ll become
highly aware of the choices you make. This heightened
 awareness will enable you to listen to your body and your mind
to know what they need to feel their best.

The 52 Small Changes Program takes a holistic approach to

health and happiness. Over the next 52 weeks, you’ll address areas
of diet and nutrition, fitness and prevention, mental well-being, and
green living. All of these are vital to maintaining a healthy lifestyle.

At the beginning of each week, you’ll see an icon signifying

which area of change is being addressed. The changes have been
ordered so you never address the same area two weeks in a row.
This will help keep you motivated and interested, give you more time
for especially challenging areas, and allow you to holistically make
progress toward a happier, healthier lifestyle. The icons are as
follows:

At the end of each week, you’ll find the Weekly Changes

Checklist, which provides a listing of all of the preceding weeks’
changes so you can be sure to continue integrating them into your
lifestyle.
Life after the 52 Weeks
Once you’ve completed the 52-week program, you’ll feel
happier and healthier than you do today. You’ll feel more energetic,
you’ll be more knowledgeable about what it takes to be healthy, and
most importantly, you’ll know how to live in a healthy way.

Consistently maintaining all 52 changes, however, may not

always be seamless and easy. There will be times when life makes it
challenging or your schedule makes it difficult, but this is just the
reality of life. Don’t let slipups make you feel as though you’ve failed.
Life requires us to make sacrifices at times. And when unhealthier
moments occur, remember that tomorrow is a new day and those
unhealthy moments are just moments. Make them as temporary as
possible and approach each day with new motivation and a new
outlook.

Revisit 52 Small Changes often, as it will always provide you

with the basis to live happier and healthier. And consider making 52
Small Changes a yearly project. There are no gimmicks in here; just
a clear, simple approach to help you be happier and healthier for the
long-term.

Go Your Own Way

While I’ve designed 52 Small Changes to last one year and to
follow a certain progression, this is ultimately your personal
journey. Use this book in whatever way works for you. I highly
recommend that you take a week to integrate a change before
moving onto a new one, but if one change is really easy or
already part of your life, feel free to move forward with another
change. Additionally, if you don’t want to use this book
sequentially but prefer to go out of order that is fine too. The two
things I would emphasize, however, are 1) take your time so the
changes you make last, and 2) no matter what time line you use,
ensure you incorporate all 52 changes into your life, as they are
meant to work together in concert.
 Chapter 2
Baseline for Success

Before you embark on the 52 Small Changes, I’d like you to

take a moment to reflect on where you stand today. Doing so will
give you a baseline from which to start the next 52 weeks. To help
you establish your baseline, you can take an online assessment on
SheerBalance.com. The URL is: www.sheerbalance.com/52-small-
changes-assessment. Like the 52 Small Changes Program, the
assessment takes a holistic view of your health, addressing diet and
nutrition, fitness and prevention, mental well-being, and green living.
At the end of the assessment, you’ll receive a brief summary of
where you stand on each of these areas so you have a baseline
from which to start the program.

It is important to mention that the assessment is based on

things you can control and not on the things you can’t. Specifically,
the questions do not ask about your genetics or medical history but
instead ask questions about your lifestyle choices.

Ensuring Your Success

Managing your expectations during the next 52 weeks is
instrumental to your success. Staying positive and having realistic
expectations of yourself and of the process will help you stay
inspired and enjoy the next 52 weeks of change.

1) Embrace This as a Li\festyle. The 52 Small

Changes Program is not a diet, it is not a fitness
program, and by no means is it a quick-fix health
scheme. It is, pure and simple, a lifestyle—a new way of
life. Understanding that your pursuit of a healthy lifestyle
takes a holistic approach—one you embrace fully and
one you respect, nurture, and cultivate—is imperative to
your success.
 2) Understand This Is a Process. As we discussed,
this program is purposefully 52 weeks long and is
designed to help you create lasting change. As a result,
think of this as a process, or better yet, a journey.
Accepting that your journey will take time and require a
little patience will allow you to enjoy the process much
more.

What This Book Won’t Cover

Although you’re going to learn some really helpful tips and make
important changes over the next 52 weeks, there are some areas
we will not be covering.
1. Alcohol: Although drinking alcohol in moderation can provide
healthful benefits including reduced risk of heart disease, over-
consumption of alcohol can be detrimental to your health.
Excessive drinking can lead to liver disease, memory loss, and
learning problems; vitamin and mineral deficiencies;
osteoporosis; pancreatic issues; and disruption of sleep
patterns. It is recommended that women consume no more
than one alcoholic drink per day, and that men consume no
more than two alcoholic drinks per day.
2. Smoking: Smoking is extremely harmful to your health. It is
well documented that smoking can cause lung cancer, heart
disease, and emphysema. Further, it can be highly damaging
to your skin and cause premature aging. If you are currently a
smoker, it is recommended that you start a smoking cessation
program as soon as possible.
3. Drugs: In general, it is best to limit your reliance on drugs and
to avoid using them for recreational purposes. Narcotics, over-
the-counter drugs, and illegal drugs all have the ability to
change the way our bodies work, and if your body doesn’t
need them, they can cause damage to the brain, heart, and
other important organs.
If you drink excessively, smoke, or take drugs, I urge you to
address these habits on your own. If you find that addiction to
alcohol or drugs is a problem, you should seek professional help
immediately.

3) Be Realistic. Have realistic expectations of yourself

and of the program. Don’t put too much pressure on
yourself. Every person is different, and as a result some
changes may come more easily to you than others, just
as some changes will be more enjoyable than others.
Don’t let this discourage you. Instead, give yourself the
time to become comfortable with each change, and let
the success of each passing week inspire you to move
onto the next.

4) Leave Negativity at the Door. Throw out thoughts

and words that are negative. Embrace a positive
perspective and think about all the good that will come
out of this program. Focus on outcomes such as “I’ll feel
great,” “I’ll prevent the onset of disease,” “I’ll feel more
connected to my family and friends,” and “I’ll feel less
stressed,” instead of on what you have to give up or
what you have to sacrifice.

5) Make This a Choice. Your quest for health and

happiness is a choice. Something inside you caused you
to want it. Erase phrases such as “I have to,” “I should,”
and “I’m supposed to” from your mind, and instead focus
on “I want to.”

6) Be Committed Yet Forgiving. Reading 52 Small

Changes alone won’t make you healthy. Acting on it,
however, will. Be committed and know that you are in
control of your actions, your accomplishments, and
ultimately, your health. At the same time, however,
forgive yourself if you slip up or take a step backwards.
 Understand that life sometimes makes it difficult to stay
on track, and that you’ll have healthier days, as well as
those that are less than healthy. Treat yourself kindly
through this process.

7) Realize This Is Not Rocket Science. As much as

healthy living may seem very complicated and
demanding, it isn’t. Living a healthy lifestyle can be very
simple, and once you understand how, it is actually
riddled with common sense. It might not feel that way
today, but after you finish the 52 Small Changes, you’ll
know how to navigate life to maximize your health and
well-being.

So now that you have a good understanding of where you stand

today and what it will take to be successful on your 52-week journey,
let’s get started!
 PART II
52 Weeks of Change
 Week 1
Drink Up!

“Water is the driving force of all nature.”

Leonardo da Vinci

Although water isn’t a major source of vitamins or minerals, it is

an important part of your diet and overall health. Roughly 60 to 70
percent of your body weight is water, and replenishing your body on
a daily basis is vital to proper body function. Water helps to carry
nutrients to your cells and is important in digestion. It provides a
moist environment for ear, nose, and throat tissues while acting as a
lubricant for joints and cushioning vital organs and tissues. Proper
hydration helps to flush toxins from your system, keeps blood clean
and skin soft and stretchy, and allows you to cool down when you
become overheated (especially during exercise).

The Change

Drink an adequate amount of water each day to maintain a healthy

level of hydration.

Roadmap for Success

In general, any fluid including milk, juice, and sports drinks can
count toward hydration. Water, however, is by far the best choice: it’s
calorie free and absorbed quickly, and studies show that it is
instrumental in disease prevention. As a result, it is recommended
that you focus on increasing your daily consumption of water.

1. Assess Your Needs: How much water an individual

needs varies from person to person. Factors that impact
your personal requirements include the temperature and
 humidity of your area, how much exercise and activity you
get during the day, your general health, and for women,
whether or not you are pregnant or breast-feeding.
Although there are several common methods for
evaluating how much water you should be drinking daily,
I’m a personal fan of using your weight as a measure.

Drink the amount of water in ounces that equals your

weight in pounds divided by two. For example, if you
weigh 150 pounds, you should aim to drink seventy-five
ounces of water per day. Use this as a baseline
approach. Then drink additional ounces of water per
day for the following situations:

Exercise: Drink an extra eight ounces of water for every

twenty minutes of exercise.
Alcohol: For every alcoholic drink, consume an equal amount
of water.
Travel: For every hour in flight, drink an additional eight
ounces of water.
Climate: If you live in a dry climate, drink an additional sixteen
ounces of water.
Breast-feeding: Drink an extra eight ounces of water prior to
each feeding.
Pregnancy: Drink an extra eight ounces of water.

In general, a good rule of thumb is to drink enough

water so that you 1) don’t feel thirsty, and 2) have very
little color or smell to your urine.

2. Space It Out: The best way to get in your daily dose of

water is to space it out. Drink an eight-ounce glass of
water every hour, starting when you wake up.
 3. Before Meals and Snacks: Drink a glass of water before
every meal and every snack. Not only will this help you get
your prescribed amount of water for the day, but it will also
fill you up before meals, preventing you from overeating.

Flavored Water and Other Beverages

Products like Vitamin Water, Life Water, Gatorade, and other
flavored waters often have unnatural ingredients, preservatives,
sugar, and excess calories you don’t need. Further, artificially
sweetened beverages contain chemicals that are controversial at
best. Although 100 percent juice provides vitamins and minerals,
it is often high in calories and sugar. As a result, it is most
recommended to hydrate with pure water or sodium-free club
soda or seltzer.

4. Carry a BPA-free Water Bottle: Instead of drinking from

a glass, purchase a BPA-free or stainless-steel water
bottle. Keep it with you throughout the day and refill it
when it gets empty. Doing so will naturally remind you that
you should be drinking water, give you access to water
throughout the day, and be cheaper than purchasing
bottles of water.

5. Set Up Reminders: When you’re first starting out, set up

a reminder system. If you are extremely reliant on
technology, such as a smartphone, iPhone, or Outlook
calendar, create an hourly reminder to drink water. Once
you are in the habit of regularly hydrating, you probably
won’t need the reminder. However, in the beginning it
should help keep you on track and will leave little room for
you to forget.

6. Keep It Real: As mentioned earlier, water is preferred. If,

however, plain water is distasteful to you, try some of
these options:
 Consume unsweetened, decaffeinated, all-natural beverages,
such as herbal tea or sodium-free club soda.
Add a splash of lemon juice or squeeze of lime to your water or
club soda.
Infuse your water with a fruit or vegetable. Some of the best
fruit options include raspberries, oranges, melon, or lemon and
lime; for a vegetable infusion, try using cucumbers. Cut up
pieces of the fruit or vegetable and place them into a pitcher
filled with water. Let the pitcher sit for a couple of hours to let
the fruit or vegetable sufficiently infuse the water.

Did You Know?

Our bodies depend more on water than on food. Depending on
circumstances, temperature, and physical exertion, an individual can
live as long as four to six weeks without food, but only three to five
days without water!

Extra Credit
Already hydrating to your full potential? Take it to the next level
by filtering your water. Filter tap water at home with a water filtration
system. This will help to eliminate contaminants that may be in your
water supply, including everything from industrial and agricultural
pollutants to heavy metals, sediments, and even trace levels of
pharmaceuticals. When you’re on the go, carry a water bottle that
comes with a filter in it. A few good brands out on the market include
Clear2Go, Water Bobble, Canteen, or Watergeeks.
 Week 2
Get Your Zzz’s

“Sleep is the best meditation.”

Dalai Lama

The health benefits of getting enough sleep are

indisputable. Proper sleep helps to strengthen and support the
immune system, boosts cognitive function, consolidates memories,
keeps hormones in check, and helps us to look and feel our best.

When we don’t get enough, health problems, both mentally and

physically, can occur. In the short-term, we may experience irritability
and moodiness, decreased attention span, fatigue, and headaches.
Long-term effects of not getting enough sleep, however, include
slowed metabolism, which can lead to possible weight gain or
diabetes, increased blood pressure and heart-rhythm irregularities,
impaired memory, depression, and increased susceptibility to health
problems.

The Change

Get seven to eight hours of restful sleep every night.

Did You Know?

The 1989 Exxon Valdez oil spill off Alaska, the Challenger space
shuttle disaster, and the Chernobyl nuclear accident have all been
attributed to human errors in which sleep deprivation played a role.

Roadmap for Success

 Studies show that sleeping seven to eight hours per night is
instrumental to our health and well-being. Prioritizing a good night
sleep every night will do you wonders. Here are some tips to ensure
you get your prescribed shut-eye:
1. Optimize Your Sleep Environment: If your environment
doesn’t promote sleep, it may cause you to wake up easily
throughout the night, disrupting sleep patterns and REM—an
important stage of sleep. To create an optimal sleep
environment, consider the following:
Lighting: Bright lights from outside or lights within
your bedroom can cause you to wake up. Keep your
bedroom dark to help you sleep better. Keep clock
lights dim and nightlights in hallways and bathrooms.
Use blinds or curtains to block out unwanted light from
outside.
Sound: Ensure that your bedroom is isolated from a
lot of noise. If your room is situated so that noise can’t
be avoided, purchase a white noise machine to help
mask the worst of it.
Linens and Sleepwear: Use quality linens on your
bed and dress in sleepwear that isn’t too loose or too
binding so as to promote comfortable sleep.
Temperature: Sleeping in abnormally hot or cold
temperatures can disrupt REM sleep patterns. Further,
we lose some of our own ability to regulate body
temperature during sleep and REM. As a result, it is
important to keep your bedroom set to a comfortable
temperature that isn’t too hot or too cold.
Humidity: Just as extreme temperatures can disrupt
our sleep patterns, so can extreme dryness or
humidity. If your room is abnormally dry, use a
humidifier to add moisture to the air. If, on the other
hand, your room is extremely humid, use a
dehumidifier to remove some of the extreme moisture.
2. Develop a Sleep Schedule: Sound sleep patterns depend on
a sleep schedule that is predictable and repetitive. Go to sleep
 and wake up at the same time every day to keep your
biological clock and circadian rhythms (rhythms present in
sleeping and feeding patterns of humans) in check. If you are
currently getting under the seven-hour minimum, figure out
how early you need to go to bed so that seven hours are
achievable. Slowly shift your schedule each night by going to
bed fifteen minutes earlier than the night before until you have
reached your seven-to-eight-hour requirement.
3. Time Exercise Wisely: Exercising too close to bedtime can
make it difficult to fall asleep. Ideally, you should exercise in
the morning or afternoon. If you exercise after work, do so by
early evening so your body has enough down time to relax and
become ready for sleep.
4. Create a Bedtime Ritual: In order to prepare your body and
your mind for sleep, create a bedtime relaxation ritual. Some
thoughts:

Drink decaffeinated herbal tea. “Bedtime Tea” by Yogi

Tea is especially tasty.
Take a bath with lavender oil to relax nerves and the
mind.
Listen to soothing and relaxing music.
Dim lights to a low level before bedtime. This helps
signal the brain that it’s almost time for bed.
Journal your thoughts and your to-dos for the next
day. Make a list of all of the things you want to tackle
so your mind relaxes more easily.

5. Avoid Sleep Inhibitors: Avoid substances late in the day that

stimulate the brain, such as sugar and caffeine. These can
make it difficult to fall asleep or cause you to wake up in the
middle of the night. Although each person is different, a good
guideline is to avoid stimulants after two thirty p.m. Monitor
your own responses to stimulants, however, to see how they
impact you and your sleep patterns. And remember, sugar and
caffeine come in many forms, including dessert and chocolate.
 6. Limit Alcohol: Although alcohol can relax you and help you
fall off to dreamland, it can also disrupt sleep patterns and
hinder your ability to sleep soundly. Alcohol tends to keep you
in lighter stages of sleep, which can cause you to awaken
easily during the night. This deprives you of valuable REM and
deeper, more restorative stages of sleep.
7. Smoking: Although smoking is detrimental to your health in
general, it’s also detrimental to sleep patterns. Heavy smoking
causes individuals to sleep very lightly, ultimately reducing the
duration of REM sleep. Further, smokers tend to wake up after
three or four hours because the body goes into nicotine
withdrawal.
8. Eating: It is best to finish eating at least two hours before
bedtime, and no later than nine p.m. Otherwise you run the risk
of being kept up by an active digestive tract. Make sure your
dinner is well balanced with complex carbohydrates and lean
protein, and not too high in fat or simple carbohydrates (sugars
and foods made with refined flour). Finally, avoid eating foods
that cause discomfort, acid reflux, or excessive gas, as they
will surely keep you awake.
9. Fluids: Unless you want to run to the bathroom several times
during the night, it is best to avoid drinking a lot of liquid (water
included) two to three hours before bedtime. Make sure you
drink the majority of your liquids during the earlier part of the
day.

Did You Know?

The record for the longest period without sleep is 18 days, 21 hours,
and 40 minutes. This record was achieved during a rocking chair
marathon. The record holder reported hallucinations, paranoia,
blurred vision, slurred speech, and memory and concentration
lapses.
 Week 3
Keep Off the Couch

“An active mind cannot exist in an inactive body.”

General George S. Patton

Years ago, humans were an active species. They hunted, they

gathered, they walked, and they ran. Activity was a part of their
everyday routine. Over time, however, humans created technologies
that diminished the need for this level of activity, and as a result,
we’ve become a more sedentary species.

In his book The Blue Zones, Dan Buettner discusses how the
longest-lived individuals live in environments that constantly cause
them to move without thinking about it. These individuals are active
throughout the day: they walk to the store, garden, take the stairs,
and more.

Remaining active provides benefits that go way beyond

extending the duration of your life; it also improves the quality of your
life dramatically. Regular activity helps to reduce your risk of type 2
diabetes and metabolic syndrome, both of which can contribute to
heart disease. It can also help to reduce your risk of some cancers,
strengthen your bones and muscles, and improve your overall mood.
Finally, it helps to prevent injury as you get older.

In short, incorporating routine activity into every day will do

wonders for your overall health and help keep you youthful in the
process.

The Change
Apart from exercise, incorporate regular and routine activity into your
lifestyle.

Roadmap for Success

Your body is meant to be active, and the more active it is, the
more easily it will remain so. This change isn’t about going to the
gym five days a week for an hour or running three miles every day
but about opting to move instead of remaining sedentary.

In order to successfully implement this change, you need to

become mindful of where the opportunities for activity exist. Simple
choices can add up to make a big difference.

1. Walk This Way: Walking is one of the easiest and most

beneficial ways to build activity into your life. Further, a few
extra steps here and there can add up quickly to represent an
extra mile or two. Choose to walk during the following times:

Commuting: If you live in a city, skip public

transportation and walk instead. If your commute is a
bit far for you to walk the whole distance, get off the
train or bus a few stops early so you walk ten to fifteen
minutes of your trip.
Walking the Dog: Dogs need to be walked at least
twice a day. If you usually let the dog out, start walking
him instead. If you like animals but don’t have a dog,
consider getting one to motivate you to get out and
about. Some more active breeds include border collies
and Labradors.
Running Errands: Walk (or bike) to the local store
instead of driving. Not only do you get some activity
getting to and from your destination, but you’ll also get
some additional activity from carrying your purchases.
Parking: Although parking close to the entrance of a
building may seem more appealing, make the effort to
park in a spot farther away. Walking to and from your
 car a few times a day can quickly add up to some
decent distance.
Starting or Ending Your Day: Take a walk before
breakfast and/or after dinner. Even if you can only
squeeze in five to ten minutes, it’s better than nothing.
Walking after dinner is especially beneficial because it
helps to facilitate digestion, minimizing a full stomach
at bedtime.

2. Take an Active Lunch: Instead of eating at your desk or going

out with friends to a restaurant, make your lunch more active.
Brainstorm with a colleague while taking a walk. Run errands.
Or, go shopping.
3. At Work: If you sit all day at work, get up from your desk every
hour to stretch. Walk to a colleague’s office down the hall
instead of calling him or her on the phone to talk. Instead of
using facilities on your own floor, take the stairs to a different
floor for coffee or to go to the bathroom.
4. Active Television: Watching TV is one of the most inactive
things you can do, and one of the biggest contributors to a
sedentary lifestyle. There’s no need to give up TV completely,
however, just choose to make TV time more active.

Laundry: Change loads from the washer to the dryer

during commercial breaks, and stand up to fold
laundry while watching your favorite shows.
Clean: Although you won’t be able to vacuum due to
the noise, TV time is perfect for some dusting,
straightening up, and cleaning the living room and
other nearby spaces.
Cardio: If you can afford at-home cardio equipment,
purchase a piece of equipment you can use when
watching your favorite shows. Treadmills can be loud,
so you might opt for quieter equipment, such as a
stationary bike, a cross-trainer, a Stairmaster, or an
elliptical trainer.
 Floor Exercises: If you don’t want to spend money on
cardio equipment, you can easily do some strength
training. Sit-ups, push-ups, and other floor exercises
are easy to do while watching television.

5. Get Vertical: As tempting as the elevator or escalator may be,

opt to take the stairs for climbs seven stories or less and
descents of nine stories or less. If the ascent or descent is
bigger, climb the stairs for some of the floors and use the
elevator for the rest.
6. Hire Yourself: Instead of hiring people for chores or
housework, do them yourself. Clean the house. Wash the car.
Do the gardening. Build a shed. The more you do on your own,
the more active you’ll be.
7. Stand: Stand whenever possible. This includes while talking
on the phone, watching TV, working on the computer, waiting
for a friend, or riding the bus.
8. Have Fun: One of the best ways to stay active is to enjoy
physical activities that don’t feel like exercise. Ice-skate in the
park during the winter. Walk along the beach in the summer.
Bird-watch in the spring. Enjoy one or two fun activities each
week to increase your overall activity level. And when you have
opportunities to spend time with others, do the same. Skip the
movie or play and go hiking instead. Go sightseeing on foot.
Walk at the beach instead of sunbathing. Take dance lessons
with your spouse.
9. Unplug Yourself: Technology is at the very root of many of our
sedentary habits. For instance, the remote control has virtually
replaced our legs in changing the channel. The snow blower
has replaced our arms and legs in shoveling snow. The leaf
blower has replaced our need for raking. Choose to do things
manually whenever possible.

Did You Know?

According to the World Health Organization, a sedentary lifestyle is a
major underlying cause of death, disease, and disability.
Approximately two million deaths every year are attributed to
physical inactivity.

In short, almost everything we do today can be done actively or

sedentarily. When you have the choice, choose the former. You’ll feel
better for it.

Did You Know?

Climbing the stairs for just two minutes several times a day can
lower total cholesterol and raise “good” cholesterol. Studies show
that people who climbed 55 flights per week had lower risk of heart
problems. Even two flights of stairs climbed per day can lead to a
six-pound weight loss over one year.

Extra Credit
Already regularly active? Take it to the next level by purchasing
a pedometer and taking the ten-thousand-step challenge. Over the
past several years, authorities have suggested walking ten thousand
steps a day to ensure you’re getting enough daily activity. Track how
many steps you take throughout a typical day, and see if your steps
add up!
 Week 4
Keep a Food Journal

“Tell me what you eat, I’ll tell you who you are.”
Anthelme Brillat-Savarin

Many people tend to think they eat healthier than they really do.
For one, they may have misconceptions of what healthy eating really
means. Second, it’s human nature to remember healthier choices or
moments, such as passing on a donut or eating only half of the
super-sized meal, while easily forgetting those that are less healthy.
Food journaling, however, is a great way to avoid these pitfalls so
you can make healthy choices and maintain a healthy diet.

Documenting what you eat throughout the day makes you more
accountable for the choices you make. The simple action of tracking
your food intake is a constant reminder that you are choosing to pay
attention to your health and well-being. Documenting your eating
patterns also provides you with a mechanism to examine your
feelings and emotions as they pertain to your eating habits. You’ll
gain insights into what foods you eat due to emotional triggers, and
you’ll begin to see patterns of when you are likely to indulge or likely
to overeat. And if you are trying to make healthy changes in your
diet, a food journal will allow you to see the progress you make over
time.

A food journal also increases your awareness of the nutritional

value of what you are eating. You’ll start to understand where your
calories are coming from and the nutritional balance of your meals
and snacks. This knowledge will make it easier to make
modifications in your diet, as they are needed. Further, journaling
helps you to accurately document what you are eating, minimizing
the potential for selective memory or subjectivity. Even a half of a
chocolate chip cookie gets captured, which means there’s no room
for fluff-offs. This increased accountability will make you much more
inclined to think twice about consuming unhealthier foods.

Although there are a lot of general rules that can apply to

almost everyone’s diet (e.g., ensuring you get enough fiber), there
are a lot of needs that vary from person to person as well (e.g., food
allergies or intolerances). Journaling what you eat helps shed light
on how your body reacts to certain foods, giving you data points of
what might upset your stomach, make you tired, make you feel
bloated, etc. This information can assist in creating a more
customized approach to eating healthy so that you better address
what your body wants and needs.

The Change

Keep a food journal, and track everything you eat and drink each
day.

Roadmap for Success

Keeping a food journal may seem tedious at first, but once you
get the hang of it, it will become second nature:

What You Should Journal

1. Food and Drink. Document what and how much you eat and
drink, including everything from an orange to a cookie to a
glass of water. This will help you identify foods that are most
gratifying as they apply to your hunger levels and emotional
triggers. This will also enable you to determine how balanced
your snacks and meals are. Include portion sizes and calories
of what you consume as well. Many people tend to
underestimate their portion sizes, so you might want to use
measuring cups, measuring spoons, or food scales to
accurately document your consumption, especially at the
beginning. Finally, don’t skip days when you indulge, as this
 information is just as important as days when you’re on your
healthiest behavior.
2. Appetite. Evaluate your appetite on a scale of 0 to 5: 0
represents “extremely hungry,” 5 is extremely full. Whenever
possible, strive never to become so hungry that you are a 0 or
so full that you are a 5. You should aim to stay within a range
between 1 and 4.
3. Physical and Emotional Status. Tuning into the how, why,
what, and when of food consumption promotes balance,
choice, and acceptance of your choices. Journal how you feel
physically and mentally—before, during, and after meals and
snacks. When you get hungry and while you’re eating, tune
into your physical and emotional state. What were you doing
when you became hungry? Were you thinking about anything
in particular? Were you stressed? Depressed? Happy?
Relaxed? Bored? Note your feelings in order to understand
what triggers your eating. Are you really hungry? Are you using
food to fill an empty void? Is food an automatic go-to when
celebrating? Noting these feelings will help you distinguish
between real hunger and emotional hunger.
How You Should Journal
How you journal is really a matter of personal preference. You
basically want to choose a medium that is going to be easiest for you
to use. I highly recommend you keep part of your food journal online.
A couple of sites worth experimenting with include Fitday.com and
MyFoodDiary.com. Also, there are tons of apps for the iPhone and
other smartphones that you can download to help you conveniently
track what you consume throughout the day. Most of these tools are
fantastic for the quantitative data, such as understanding your
nutrient breakdown of fat, carbohydrates, and protein, and your
caloric intake. To track the more qualitative data such as emotions
and feelings, however, it might be easiest to journal in a notebook.
Use the Food Journal Template provided under Part III—Tools
and Resources to help you structure your journal so you capture all
the information you need.
False Hunger Triggers
Often, we think we’re hungry when we really aren’t. According to
registered dietitian and wellness professional Brooke Joanna
Benlifer, the most common reasons we mistake hunger include
the following:
1. Lack of Nutrient Balance: If you had a big meal high in
simple carbohydrates and low in fiber, protein, or healthy fat—
all of which help to provide a sense of satiety—you may
experience a drop in blood sugar. In this case, have a healthy
well-balanced snack, such as a piece of fresh fruit and a
quarter cup of unsalted nuts.
2. Emotional Hunger: Hunger can often surface when we’re
bored, fearful, stressed, or lonely. If these triggers kick in, take
a walk, talk to a friend, meditate, listen to music, or chew some
gum. If this is a habitual situation, find ways to confront the
emotions that are causing fake hunger.
3. Hunger Due to Sleepiness: If you’re not getting your
prescribed minimum of seven hours, chances are your hunger
may be due to sleepiness. If this is the case, take a brisk ten-
minute walk around the block (exercise and fresh air increase
alertness and circulation). You could also have a cup of green
tea (high in antioxidants and low in caffeine relative to coffee)
or an energizing and healthy snack. Even taking a few deep
breaths can help curb fatigue.
4. Hunger Due to Thirst: We often mistake thirst for hunger. Try
drinking a glass or two of water to identify whether you’re truly
hungry or just slightly dehydrated, in which case water is the
perfect antidote.
Tune into the emotional side of eating and start distinguishing
between real hunger and fake hunger. Analyze your personal
triggers and come up with solutions for those times your triggers
are getting the best of you.
When You Should Journal
It is best to journal throughout the day. This will ensure you
don’t miss anything and that you’ll be as accurate as possible.
Waiting until the end of the day or even a couple of hours after you
eat or drink makes it easier to forget the details.

Did You Know?

A study published in the American Journal of Preventive Medicine
found that dieters who kept food journals six days a week—tracking
everything they ate and drank—lost twice as much weight as
compared to those who kept food journals only one day a week or
less.

Extra Credit
Already an avid food journalist? Start journaling your exercise.
Since weight loss and weight management depend on calories
consumed versus calories spent, tracking your exercise will help you
to see both sides of the equation. Keep track of the type, the level of
intensity, and the duration of exercise you do. This too can be
tracked online using some of the sites mentioned earlier.
 Week 5
See the Glass as Half Full

“A pessimist sees the difficulty in every opportunity; an

optimist sees the opportunity in every difficulty.”
Winston Churchill

A positive outlook can be a wonderful quality in an individual

and a true asset in creating an optimal life. Individuals with a half-full
glass mentality come off as happy, confident, and comfortable with
themselves. They don’t let things get to them, and more likely than
not, they are fun to be around. The most wonderful aspect of having
a positive attitude, however, is that it is actually good for you.

Countless studies have shown that individuals who see the

glass as half-full are more likely to stay healthy and enjoy a longer
lifespan. An optimistic outlook can help reduce the risk of heart
disease and hypertension, lower blood pressure, and lower risk for
early mortality. In one study conducted by Harvard and Boston
University, pessimistic men were more than twice as likely to develop
heart disease than those who were optimistic. In another study, it
was found that optimists were 9 percent less likely to develop heart
disease and 14 percent less likely to die from any cause as
compared to their pessimistic counterparts. Those with a high
degree of “cynical hostility” were 16 percent more likely than all
others to die during that same period.

Even for those individuals who are diagnosed with long-term

illness, optimism plays an important role in their ability to get through
treatment or surgery, and fully recover. In one study, researchers
looked at the link between optimism and specific medical conditions
and found that those who were optimistic were only half as likely as
pessimists to require rehospitalization within six months after
surgery.
 Individuals who learn to reframe their thought processes so
they’re more positive see a benefit to their emotional well-being as
well. Those who are optimistic tend to manage stress better and are
more likely to persevere and push through difficult situations and
circumstances. Studies show that positive attitudes can reduce signs
of depression and distress. Optimists tend to believe in themselves
and their abilities, and expect good things to happen. They’re also
more willing to take risks to create more positive events in their lives.
As a result, optimists are more likely to perform well, achieve their
goals, and be successful. Setbacks are merely viewed as minor and
are easily overcome. On the other hand, pessimists are less likely to
stay in challenging situations, tend to give up more easily, and are
prone to poor performance.

The Change

Develop an optimistic outlook.

Roadmap for Success

Being optimistic and practicing positive thinking doesn’t mean
you have to be unrealistic or ignore life’s challenges. Instead, it
means shifting your mindset to be more positive and productive.
Here are some tips:

1. Shift Self-talk: Although it’s natural for us to be harder on

ourselves than on others, negative self-talk is at the very core
of pessimism. Common forms of this include filtering, when you
magnify the negative and dilute the positive; personalizing,
when you automatically blame yourself for things that go
wrong; polarizing, when you see things as black and white with
no gray; and catastrophizing, when you anticipate the worst.
None of these are productive thought patterns. Pay attention to
your reactions and your internal monologue throughout the
week. When you notice any of these behaviors, stop yourself.
Avoid self-criticism and instead practice self-acceptance and
 self-respect. The more positive you are with yourself, the more
positive you’ll be with the world around you.
When negative thinking creeps in, shift your thoughts to those
that are more positive and productive. Avoid saying things to yourself
that you wouldn’t dare say to anyone else. Be kind to yourself and be
as gentle and encouraging with yourself as you might with a child or
a grandparent. Here are some examples:

2. Use Affirmations: Although affirmations may sound

hokey, they’re actually very useful in cultivating a positive
outlook. Use affirmations in a genuine and thoughtful
way to push past negative thoughts and help reprogram
your mind so your thoughts become more positive.
There are tons of books on positive affirmations. Use
these books as a starting point and then write your own
in the List of Affirmations provided in the Tools and
Resources section of this book. Read them in the
morning; read them at night. Read them out loud to
yourself at any time that you feel you could use
encouragement.

3. Have a Sense of Humor: If things don’t go as

planned, find the humor in the situation. Allow yourself to
laugh, especially when times are challenging. Laughing
helps to diffuse stress and tension, and helps you to
relax about otherwise difficult situations. Moreover,
others like to be around those who find humor in even
the most awkward of situations. Try not to take yourself
too seriously, as this can contribute to negativity. Finally,
avoid self-pity, and try to see the lighter side to more
serious situations.

4. Take Care of Yourself: Taking good care of yourself

and your health helps to build a positive self-image. This
in itself will help to minimize negative self-talk and build
self-confidence. Also, exercising releases mood-boosting
hormones that give you a feeling of well-being and
happiness, and help reduce stress.

5. Develop Healthy Relationships: Surround yourself

with positive people who make you feel good, while
avoiding those individuals who tear you down. Develop a
support network you can depend on when you need
advice or help. If you are surrounded by negative people,
minimize the time you spend with them to diminish
negativity in your life. You don’t have to cut them out of
your life completely, just set clear boundaries and keep
them at a healthy distance, even if it’s a friend or relative.

6. Practice Gratefulness: Take some time every day to

remind yourself of the good things in your life. Be
grateful toward yourself and to others. A never-good-
enough attitude can make you seem negative and turn
other people off in the process. Gratefulness, however,
makes you more attractive and draws positive energy
your way.

7. Let Go: Let go of things you can’t control. There will

always be circumstances and people you can’t change,
and that is OK. Worrying about things you have no
power over will only cause you more stress and
negativity. Whenever you feel yourself obsessing about
something, ask yourself if it’s really worth spending so
much negative energy on the issue at hand.
 8. Celebrate Your Strengths and Accomplishments:
We all have our strengths and have accomplished
important and meaningful things in our lives.
Acknowledge them on a regular basis. List the things
you’re good at and the accomplishments you’ve
achieved in the List of Strengths and List of
Accomplishments, respectively, found under Tools and
Resources in Part III. If you run out of room, create a list
in a notebook or journal. Regardless, be sure to keep the
list in a convenient place where you can access it on a
regular basis. Revisit these lists often to help you see
your life in a more positive light.

9. Forget Your Fears: Negativity feeds on fear and

anxiety. Many of us let our fears of the unknown impair
our ability to be positive, to move forward, or to achieve
the things that will bring happiness into our lives. Push
fear of the unknown out of your mind and be open to the
possibilities instead.

10. Harness the Law of Attraction: The law of

attraction, although recently made popular, has been
around for centuries. In simplest terms, it requires that
you focus on what you want and what you want to attract
to your life instead of focusing on the negative, the
frustrations, or the disappointments. When we focus on
the negative, our energy is spent in an immobile place.
However, focusing on what you want helps you to
visualize positive outcomes, mobilizing you to make
them a reality.

Extra Credit
Already a positive person? Take it to the next level by helping
those close to you find a more positive outlook, too. The more you
surround yourself with positive people, the more positive energy
you’ll have in your life and the happier you’ll be.
 Week 6
Take a Multivitamin

“To all my little Hulkamaniacs, say your prayers, take your

vitamins, and you will never go wrong.”
Hulk Hogan

Sometimes we eat well, sometimes we don’t. Sometimes we

get all the nutrients, vitamins, and minerals we need to be healthy
and function properly, and other times we just get a percentage of
them. Ideally, you want to get all the nutrients you need from food
sources, especially plant-based foods. Realistically, however, life can
make it difficult to get 100 percent of the recommended daily intakes
of every nutrient we need, all of the time.

Although gobbling every supplement known to mankind isn’t

necessarily a great strategy, taking a multivitamin is. Consider it an
insurance policy for a healthy diet. It ensures that you get the
recommended daily intake of the nutrients you need, no matter the
circumstances. Granted, this isn’t a green light to eat poorly or to not
think about what you’re actually putting into your body, but it
guarantees your body is getting what it needs regardless of travel,
crunched lunchtimes, hectic schedules, and whatever obstacles life
throws your way.

Although taking individual vitamins may seem like a better way

of supplementing your diet, it can actually be detrimental. For
instance, taking vitamin A, vitamin C, vitamin E, and any other
antioxidant vitamins on their own can have a pro-oxidative effect,
which is associated with a significant decrease in the capability of
antioxidant defenses. Multivitamins, on the other hand, are
formulated so the vitamins and minerals work together to deliver the
most healthful benefits.
 The Change

Take a multivitamin every day.

Roadmap for Success

When choosing multivitamins, look for those that don’t exceed
the upper limit (UL) of the daily-recommended intakes (DRI) of
vitamins or minerals, as too much of certain nutrients can be
detrimental.

Although food products are regulated prior to sale, the FDA

monitors supplements after they’ve reached the market. Further,
manufacturers of supplements are not required to register their
products with the FDA or get their approval prior to producing and
selling their supplements. As a result, always choose a multivitamin
manufactured by a well-known, reputable company.

If you have any medical conditions, are pregnant, or are

nursing, be sure to consult your physician before taking any
supplement.

Extra Credit
Already taking a daily multivitamin? Consider taking probiotics
as well. Proper digestion relies on the presence of healthy bacteria in
our intestines. If you do not consume fermented foods, such as
yogurt,* on a regular basis, you may not be getting enough healthy
bacteria into your system for proper digestion and health. As a result,
consider supplementing your diet with probiotics, which aid in
digestion and restore the balance of healthy bacteria in our
intestines.
* Note: It is important to note that some lower-quality yogurts don’t actually provide
the same levels of healthy bacteria as other yogurts. Look for yogurts that are pure
and natural and that don’t contain a lot of additives.
 Week 7
Keep the Outside…Out

“…I tried to find out what sort of allergy I had but finally came
to the conclusion that it must be an allergy to consciousness.”
James Thurber

The air we breathe can have a tremendous impact on our

health and our overall comfort level in everyday life. Pollutants,
allergens, and chemicals can negatively impact our lungs, eyes, and
noses, causing us to feel less than our best. Every time we enter our
home, we drag in a host of unhealthy things from the outside on our
shoes, our clothes, and our belongings. Some of the most impactful
contaminants from the outside include dust, pollen, mold, and dirt;
and in bad weather, water, snow, ice, and mud.

Designating a space or a buffer zone where you can remove

shoes and transition from the outdoors into your indoor environment
is instrumental in maintaining clean and healthy air inside your
home. This will help reduce symptoms of asthma and allergies,
improve indoor air quality, decrease unwanted pollutants, and in
certain cases increase energy efficiency. Lastly, it will help make
house cleaning a lot easier!

Did You Know?

For adults, allergies (hay fever) are the fifth leading chronic disease
and a major cause of work absenteeism and “presenteeism,”
resulting in nearly four million missed or lost workdays each year,
resulting in a total cost of more than $700 million in total lost
productivity.

The Change
Remove shoes at the door and create a transition space to minimize
unwanted outdoor pollutants in your home.

Roadmap for Success

In order to leave outdoor pollutants behind, follow these tips:

1. Slippers and Socks: Institute a “no shoe policy” inside your

home at all times, even for guests. Remove shoes immediately
upon entering your home. Go barefoot or wear socks or indoor
slippers inside the house. You might even want to buy special
slippers or cozy socks for guests. This will dramatically reduce
the amount of tracked dirt, dust, pollen, and other
contaminants into your home.
2. Location: Locate a buffer space where it will be most useful.
Ideally, you want it to be right near the most used entrance to
your home. In many homes, good locations for buffer zones
include entrances to and from the kitchen, garage, or utility
rooms.
3. Flooring: Ideally, the floor of your transition zone should be a
hard surface that’s easy to clean, is highly resistant to
moisture, and doesn’t collect dirt or dust. If you don’t have a
hard surface at your entrance, consider laying new flooring just
at your entryway (about a 5’ x 5’ surface area). Look under
Extra Credit for more information about proper flooring.
4. Accessories: Whether or not you have a hard surface in your
buffer zone, you’ll want to use the following accessories to help
minimize dirt and other unwanted pollutants from
contaminating your home:
A Shoe Scraper: Place a shoe scraper right outside
your door so you can scrape off the worst of the mud
and snow.
An Outside Mat: In addition to a shoe scraper, you
may want to place an outdoor mat to allow people to
 wipe their feet before entering the home.
An Area Rug: In the entrance of your buffer space,
place a small, non-skid, washable area rug that can
capture dust, water, and dirt from shoes. This holds
true regardless of whether you have a hard surface for
your flooring or wall-to-wall carpeting.
A Shoe Mat: To properly let shoes drip dry, place a
rubber, waterproof shoe tray, or mat in your transition
zone. It’s best to use one that can capture and retain
the water that drips off your shoes so it doesn’t get
onto your floor.
A Bench: Although not absolutely necessary, placing
a bench or chair in the space will make it easier for
individuals to remove wet shoes. Look for a bench that
has storage for slippers or socks so that you can
transition into them right at the door.
An Exhaust Fan: Again, this isn’t absolutely
necessary; however, if you live in a wet climate, an
exhaust fan will help ventilate the space properly so
as to avoid mildew or mold from stagnant water
lingering in the space. It will also help speed the dry
time of wet clothes and shoes.
Hooks and Baskets: If you don’t have a coat closet,
place hooks in your transition space so you can easily
hang coats and bags right at your door. Also, put an
umbrella holder or container in the space to allow
umbrellas to drip dry without getting water all over
your floors.

Did You Know?

In a recent survey, over 50 percent of homes had at least six
detectable allergens present.

Extra Credit
 Already keeping the outside behind by leaving shoes at the
door and using a transition space? If you have the space, you can
take it up a notch by creating a mudroom (standard sizes are
between 6’ x 6’ and 7’ x 9’) with a second airtight transition door
(double door entrance). This will not only help to keep pollutants out
of your home but will also provide an air break that reduces the
amount of extreme cold or hot air entering your home, ultimately
saving you money on energy costs.

1. Flooring:

Ceramic Tile and Stone: Tile makes a fantastic

mudroom surface. Tiles are moisture resistant, easy to
clean, and attractive. Make sure they are anti-slip to
avoid accidents, and use darker grout colors, as they
tend to hide dirt best.
Concrete: Concrete is easy to clean and makes an
attractive alternative to tile or stone when it is stained
or etched.
Bamboo Flooring: Hardwood flooring can become
damaged from water and mud. Bamboo flooring,
however, is an extremely hard surface that doesn’t
damage as easily. Further, it is beautiful and highly
sustainable from an environmental perspective.

2. Pet Doors: If you have pets, install pet doors on the outside
door for optimal energy efficiency.
 Week 8
Eat Your Vegetables

“Welcome to the Church of the Holy Cabbage. Lettuce pray.”

Author Unknown

Mom knew best when she demanded that we eat our

vegetables. Vegetables are powerhouses when it comes to
maintaining optimal health. They are packed with vitamins and
minerals, fiber, and phytonutrients—all of which help fight disease,
obesity, and aging. Vegetables are important sources of many
nutrients, including potassium, folate, vitamin A, vitamin E, and
vitamin C, among others.

Fibrous vegetables (peppers, carrots, leafy greens) are

especially helpful in weight management: they are high in water and
extremely low in calories and fat, so they fill you up with very few
calories. They are high in fiber, too, which helps to reduce blood
cholesterol levels, lowers the risk of heart disease, and aids in
proper digestion.

The colors found in vegetables are a result of some of the

phytonutrients they contain. Phytonutrients are plant compounds that
are thought to have health-protecting qualities. Although vegetables
contain a lot of other nutrients, eating all of the colors of the rainbow
helps to ensure that you’re getting a broad spectrum of health-
protecting nutrients in your diet. Refer to Every Color of the
Rainbow—Vegetables below to get a breakdown of typical
vegetables, their colors, and the associated phytonutrients and their
benefits:
 The Change

Consume at least four to six servings of fibrous vegetables per day.

(One serving = ½ cup of non-leafy vegetables or 1 cup leafy
vegetables)

Roadmap for Success

 Whether or not you’re already a fan of vegetables, incorporating
them into your diet is important to a healthy lifestyle. Here are some
tips:
1. Start with Those You Enjoy: If you aren’t already eating a lot
of vegetables, you may have some preconceived idea that you
don’t like them. Instead of focusing on what you don’t like, pay
attention to those you do like. Look at the vegetables listed in
the Every Color of the Rainbow chart. Highlight those that
you know you like and start this week by eating four to six
servings of those each day.
2. Experiment: Every week, try a new vegetable. If you are
perplexed about how to prepare new vegetables, look up
recipes online for some guidance. A few online healthy recipe
sites to try: www.eatingwell.com, www.cookinglight.com, and
www.sparkrecipes.com.
3. Prepare for the Week Ahead: When planning meals for your
week, ensure that you include enough vegetables into your
dishes so that you get your prescribed servings when eating at
home. If you’re cooking for more than just yourself, make sure
to multiply your servings per person. Include all vegetables you
choose in your grocery list, and whenever possible, purchase
fresh, in-season produce, as it will taste the best.
4. Find Alternatives When Necessary: If fresh vegetables aren’t
an option, go with frozen. Frozen vegetables (those with no
added salt or sodium) tend to be flash frozen and don’t usually
have a lot of additives. Canned vegetables, however, tend to
have preservatives and additives you’ll want to avoid. The one
exception to this rule is canned tomatoes. Tomatoes are the
one canned food item that provides a lot of benefits. As a
matter of fact, some studies show that crushed tomatoes,
stewed tomatoes, and tomato sauces have higher amounts of
lycopene—an important antioxidant—than fresh tomatoes
because they are more concentrated than fresh. Look for
tomato products that do not have any added sugar, and stick to
those that have tomatoes and spices only.
5. Choose Wisely at Breakfast: Although starchy potatoes tend
to be a popular vegetable for breakfast, make a healthy shift to
fibrous vegetables. Throw in a handful of baby spinach or
chopped peppers, onions, mushrooms, asparagus, or
tomatoes into eggs, frittatas, or omelets. To cut down on
starches and extra fats, opt for sliced fresh tomato instead of
home fries as a side.
6. Lunch and Dinner:
Salads: One of the easiest ways to get vegetables
into your diet is to start every lunch and dinner off with
a big, colorful salad. You can also make salad your
entrée and incorporate some lean protein, such as
grilled chicken breast, shrimp, or fish. Include as many
vegetables in your salad as possible, including dark
leafy greens (spinach, arugula, or baby romaine),
broccoli, cauliflower, peppers, onions, tomatoes,
mushrooms, carrots, celery, and cucumbers. If you’re
short on time, purchase bags of prewashed greens,
and cut up salad veggies for the week. Store cut
vegetables in containers in the fridge so making
salads is quick and easy. You can add fruit, such as
apples, pears, and grapes, to give salads a bit of a
sweeter taste. To minimize fat and sugar intake, use
salad dressings sparingly. Make your own dressing
whenever possible by experimenting with extra-virgin
olive oil or other oils high in monounsaturated fat
(canola oil, peanut oil, or sesame oil), vinegar,
mustard, and spices. If you use a prepared or
packaged dressing, choose vinaigrettes over those
made with cream or mayonnaise.
Veggie Sides: If you don’t have salad as your entree,
have a salad at the beginning of the meal and add a
side (or two) of vegetables to your main meal. Steam,
broil, bake, or grill vegetables for a low-fat, easy-to-
make side dish. Asparagus, Brussels sprouts, carrots,
green beans, broccoli, and cauliflower are all tasty and
hold their crispness through cooking. Spinach, kale,
 and collard greens sautéed with olive oil, garlic, and
lemon are flavorful as well. If you don’t enjoy cooked
vegetables, have a cup of raw vegetables as a side
instead.
Sandwiches: Load up sandwiches with extra
vegetables for a healthy and flavorful meal. In addition
to lettuce and tomatoes, add slices of pepper,
cucumber, and onion, as well as mushrooms and
carrots, for extra nutrition. Or create veggie wraps with
cucumbers, roasted peppers, lettuce, and onions
paired with hummus or plain nonfat Greek yogurt for a
dose of protein.
Casseroles, Sauces and Stews: Vegetables such as
onions and peppers are easy adds to many recipes,
including sauces, meatloaf, chili, soups, and
casseroles, but so are squash, carrots, eggplant,
zucchini, and broccoli, among others. Throw a new
vegetable into your dishes and see how you like it.
7. Snacks:
Pre-cut Veggies: Make snacks quick and easy by
cutting up veggies and storing them in Ziploc bags or
containers. Good veggies for snacking and that hold
their crispness are cherry tomatoes, broccoli, peppers,
carrots, and celery.
Simple Combos: If you are short on time, try some of
these combinations for a satisfying, well-balanced
snack loaded with vitamins and minerals:
1 cup carrots and ¼ cup hummus
1 cup celery sticks and 1 ounce of low-fat
cheese
1 cup cucumbers and ½ cup nonfat Greek
yogurt with dill and garlic

Starchy Versus Fibrous Vegetables

Although starchy vegetables such as corn and potatoes have
healthful nutrients, they tend to be higher in calories and are
 digested more quickly than fibrous vegetables. As a result, it’s
recommended that they be eaten in moderation and that you
focus on increasing your consumption of fibrous vegetables
instead.

Extra Credit
Already a rabbit? Take it to the next level by focusing on the
variety of your vegetable intake. Make sure you are consuming at
least one serving of vegetables from each color of the rainbow every
day or every other day. This will ensure maximum delivery of
vitamins, minerals, and disease-fighting phytonutrients through food.
Also, deep-colored vegetables are much richer in nutrients than their
lighter-colored counterparts. For instance, spinach is much richer in
nutrients than iceberg lettuce. High-nutrient vegetables include
broccoli, red peppers, orange peppers, tomatoes, dark leafy greens
(such as spinach and kale), mixed greens, carrots, red cabbage,
eggplant, and zucchini. Also, vegetables in the lily family—
asparagus, chives, onions, garlic, leeks, and shallots—have many
sulfur-containing compounds that may help to fight cancer.
 Week 9
Enjoy Time Alone

“I restore myself when I’m alone.”

Marilyn Monroe

Life is hectic. Our days are filled with so many of the “have tos”
that we feel there’s no time left for the “want tos.” Further, spending
all our time with others doesn’t give us the ability to hit the reset
button and decompress. Leaving little to no time for ourselves or for
the things that are important to us can lead to unmanaged stress,
frustration, fatigue, resentment, or worse, health issues. Building in
regular “you time,” however, can provide numerous benefits, all of
which help to make life a little bit sweeter and a little bit more
manageable.

Spending time by yourself gives you the ability to reflect on

those things that make you who you are. Alone time allows you to
enjoy hobbies, explore new passions and reignite old ones, and set
goals to create the life that you want. Unfortunately, many individuals
struggle with reaching goals due to an inability to prioritize their own
needs. Alone time, however, forces you to take a break from
everyday responsibilities and the requirements of others so you can
dedicate time to move forward with your own goals, meet your own
personal needs, and further explore your personal aspirations. It
helps break up the monotony so you can feel the thrill of living and a
lust for life.

Time alone gives you fresh perspective by affording you the

opportunity to clear your mind and weed through the clutter of the
day. Clarity of thought allows you to get to the heart of what is
important to you, without any external influence. This enables you to
be more decisive and to make decisions based on your own belief
system without any distractions. Although many people struggle with
being alone and find it uncomfortable, getting over the discomfort
can help build self-confidence and independence. It also helps you
to become more self-reliant so you more easily trust your instincts
and the choices you make. Over time, you’ll feel empowered to
make better decisions and to have better control over your life.

Finally, spending time alone helps you to better manage stress.

It allows you to take a step back, take a deep breath, and let go of
some of the stress and pressure you experience on a daily basis.
The ability to manage daily stress is vital to your overall outlook, but
it is instrumental to your physical well-being as well.

The Change

Carve out a minimum of half an hour for yourself on a daily basis.

Roadmap for Success

A half hour to an hour each day to dedicate to yourself may
seem like a lot, but think about it this way: One hour is ½4 of your
day—not very much in the grand scheme of things, is it? In order to
build time in for yourself, plan it; and more importantly, prioritize it.
Here are some suggestions:

1. Build It In: Every day this week, get up half an hour earlier or
go to bed half an hour later. Granted, you want to maintain
your seven to eight hours of shut-eye every night, so avoid
sacrificing sleep time. If time is crunched, consider adjusting
the rest of the day to accommodate. For instance, if you work,
take your lunch break alone and do something that is important
to you. If you work from home or are a stay-at-home mom,
have someone watch your child for an hour. Look for the
opportunities that already exist and be a little creative in finding
and scheduling time for you.
2. Make an Appointment: If you maintain a calendar, schedule
your alone time so it is like an appointment. This will keep it
 blocked off so there is less of a chance of it being eaten up by
something or someone else.
3. Set a Technology Curfew: Turn off your phone, your laptop,
and any other distracting electronics after eight p.m. Keep
them off until a set hour in the morning so you give your eyes
and your mind a break from the constant distractions of
technology.
4. Structure Children’s Schedules: If you have children, build
structure into their schedules so you can have more structure
in yours.
What to Do
Once you’ve scheduled time for yourself, you might be at a loss
as to what to do with it. Although I’ve provided some ideas below,
what is most important is that you do something you enjoy.
Remember, this is your time and you should spend it in whatever
way that is most gratifying to you:

1. Exercise: If you build alone time into your morning, it’s a great
time to get in some exercise. Take a walk, go to the gym, or
take a yoga class. These activities help you wake up so you’re
ready for the day ahead. If going to the gym is a challenge,
purchase some home workout equipment so you can exercise
easily and conveniently.
2. Read: Whether you need to catch up on the news or want to
dive into a new romance, reading is a great way to get in down
time alone while also escaping a little of your own reality.
3. Bond with Nature: Spending time in natural environments
gives you an opportunity to get back to basics, tap into your
creative side, and find inspiration. Clear your mind by breathing
in fresh air, observing the beauty of your surroundings, and
listening to the sounds of nature.
4. Learn: Take a class, go to a lecture, or watch a documentary.
Find a new passion or hobby you can enjoy on a regular basis,
 or just for fun once in a while.
5. Explore: Whether by foot, by car, by bicycle, or by
rollerblades, explore a new area of your town or neighborhood.
6. Get Cultural: Listen to music; see a play; go to a concert, the
theater, or a movie; or visit a museum. Expand your horizons
by immersing yourself in cultural events and performances.
7. Take on a Project: Have you been meaning to organize your
closets? Have you wanted to take on a home improvement
project? Use time by yourself to begin and complete projects
you’ve been putting on hold.
8. Get Pampered: Take an hour to get a massage or facial. Get a
manicure and pedicure. Don’t let guilt dissuade you from taking
some time for yourself. Enjoy it!
Extra Credit
Already building in a minimum of half an hour a day for some
quality alone time? Plan weekly dates with yourself so you can get a
few extra hours of time alone. Go hiking, go to the spa, or take a
road trip. Do something that is fun, makes you feel good, and makes
you happy.
 Week 10
Take Time to Stretch

“Blessed are those who are flexible, for they shall never be
bent out of shape.”
Unknown

For many, physical fitness often means an aerobic workout or

strength training. Flexibility training, or in simpler terms, stretching,
tends to take a back seat. What many people don’t realize, however,
is that stretching can actually help them achieve a higher level of
fitness throughout their life.

Aerobic exercise and strength training require us to contract

and flex our muscles. As we age our muscles naturally become
tighter, and our range of motion decreases. This makes us more
prone to injury. Stretching, however, improves our daily performance
and increases our flexibility. As a result, we reduce risk of injury and
can enjoy a more active lifestyle.

Stretching is also important to releasing and managing stress.

We tend to hold a lot of our tension in various muscles throughout
our bodies. Some of us might hold stress in our lower backs; some
of us might get stiff in the neck. No matter where stress resides,
stretching aids in relaxing the muscles and releasing the tension.
Further, it improves circulation by increasing blood flow to the
muscles, which increases energy levels and aids in muscle recovery.

The Change

Stretch a minimum of 20 minutes three times a week to maintain

flexibility.
Roadmap for Success
Stretching doesn’t require fancy equipment or very much time.
And it can be done anywhere. If you have any chronic conditions or
injuries, be sure to consult your physician or physical therapist
before beginning any exercise or stretching program.

When to Stretch
Although stretching can be done anytime, anywhere, it’s always
important to stretch when you exercise. Stretch after a warm-up and
as part of a cool-down. At these times, your muscles are warm,
which makes stretching easier and more effective.

If you stretch at times other than during exercise, first warm up

muscles by taking a fast-paced, five-minute walk while pumping your
arms to increase circulation. Also, if you have an especially tight
area of your body, stretch that area more often or throughout the
day.

Rules of the Road

To be sure you’re stretching safely and properly, pay attention to
the following:

1. Duration: Do each stretch two to four times, and hold each

stretch for ten to thirty seconds.
2. Muscle Order: It’s always best to begin by stretching major
muscle groups first (legs, back, and chest) and smaller muscle
groups last (shoulders, biceps, and triceps).
3. Know Your Limits: Stretching should cause some mild or brief
discomfort or tension, but if you feel a lot of pain, it means
you’ve gone too far. If you experience pain, back off the stretch
a bit until the pain goes away. Once you don’t feel pain
anymore, begin the stretch from that point. Try to isolate
muscles by focusing on one muscle at a time so as to not
strain or injure other muscles.
 4. No Bouncing: Static stretching, which involves gradually
stretching through a muscle’s full range of motion until
resistance is felt and then holding the stretch for ten to thirty
seconds, is considered to be the safest approach to building
flexibility. Although bouncing during stretching was popular a
couple of decades ago, it can lead to small tears in the muscle,
which may result in scar tissue, tighter muscles, and injury. As
a result, always stick to static stretching to prevent injury.
5. Breathe: Always maintain a steady, deep breathing pattern
when stretching. It takes some time for muscles to lengthen,
especially if they are tight, so make sure you’re patient, that
you take long and deep breaths through the stretch, and that
you don’t rush.
Ways to Stretch
Most gyms and fitness clubs offer stretching classes, as well as
other classes that incorporate some amount of stretching into class
time. If you’re new to stretching, taking a class might be a great way
to become familiar with typical stretches. Yoga and Pilates are
fantastic ways to include stretching into your life, too. Many yoga and
Pilates practices incorporate flexibility, deep breathing, and strength
training, giving you a well-rounded workout. Finally, they promote
deeper stretching, allowing many students to see great improvement
in their flexibility, range of motion, and overall health.

Stretching Exercises
If you want to stretch at home or on your own, there are
countless stretches you can do. The following stretches, however,
are simple and cover each major muscle group. Make sure to hold
each stretch for a minimum of ten seconds, unless otherwise noted.

Upper Back: Stand with your feet shoulder width apart, knees
slightly bent. Clasp your hands together in front of your body. Raise
your clasped hands so they are at chest height. Imagine holding a
beach ball in front of you and gently pull your hands away from your
body while gazing down toward the floor. Feel your shoulder blades
pull away from one another slightly to feel the stretch in your upper
back. (Refer to Figure: Upper Back Stretch.)
 Figure: Upper Back Stretch

Chest: Stand with your feet shoulder width apart, knees slightly
bent, and your arms down at your sides. Reach both of your arms
behind you, palms facing one another. Clasp your hands behind your
back and pull your hands toward the floor to feel a stretch in your
chest and your shoulders. Reach your clasped hands back and up,
as far as they will go without straining. If you can’t clasp your hands
behind your back, you can do one of two things: 1) place your hands
on your lower back and press your elbows toward one another to
feel a stretch in the chest, or 2) hold a scarf, belt or strap behind your
back with both hands placed as closely as possible, but not too close
so that you are straining the joints. Keeping your arms as straight as
possible, lift your arms gently as far as they will go or until you feel
the stretch. (Refer to Figure: Chest Stretch.)
 Figure: Chest Stretch

Quadriceps: Stand with a chair next to your right side. Holding the
chair with your right hand, bend your left leg behind you so your foot
comes up toward your buttocks. Hold your left ankle with your left
hand. Gently pull your left foot into your buttocks to increase the
stretch while standing straight. (Refer to Figure: Quadriceps Stretch.)
When done, repeat on the other side.
 Figure: Quadriceps Stretch

Hamstrings: Lie down on the floor. Bend your legs so both of your
feet are flat on the floor. Straighten your right leg up toward the
ceiling. Clasp your hands behind your right thigh and gently pull the
right leg toward your chest. Keep the leg as straight as possible, but
don’t lock the knee. Hold for ten seconds. (Refer to Figure:
Hamstring Stretch.) Release and repeat on other side.

Figure: Hamstring Stretch

Lower Back: On the floor, position yourself so you are on your

hands and knees. Your wrists should be directly under your
shoulders, and your knees should be directly under your hips. As
you inhale, curl your toes under and arch your back by lifting the
chest up and away from your belly and extending your tailbone
toward the ceiling. Be sure to raise your gaze to the ceiling during
this portion of the stretch. (Refer to Figure: Lower Back Stretch 1.)
Release your feet to a neutral position (the tops of your feet should
be resting on the floor). Exhale and curl your lower back up to the
ceiling (like a cat) while pulling the belly button to the spine and
dropping your head so you are looking back toward your legs. (Refer
to Figure: Lower Back Stretch 2.) Repeat six times.
 Figure: Lower Back Stretch 1

Figure: Lower Back Stretch 2

Calves: Stand about one arm’s length away from a wall or behind a
chair. Lean forward and place both hands on the wall or on the back
of the chair, shoulder width apart. Keeping your left foot in place,
step your right foot behind you so the heel still touches the ground.
Lean toward the chair or wall with your hips and torso until you feel
the stretch in the right calf. For a deeper stretch, step your foot
farther back. When done, repeat on the other side. (Refer to Figure:
Calf Stretch.)
 Figure: Calf Stretch

Shoulders: Stand with your feet shoulder width apart, knees slightly
bent. Bring your right arm across your body at the same level as
your chest. Without moving your torso, press your right arm gently
into your body with your left hand. (Refer to Figure: Shoulder
Stretch.) When done, repeat on the other side.
 Figure: Shoulder Stretch

Back of the Neck: Stand with feet shoulder width apart, knees
slightly bent. Tilt your head down so you are looking at the ground.
Lightly press the back of your head with both of your hands so you
feel a stretch in the back of the neck. (Refer to Figure: Back of the
Neck Stretch.)
 Figure: Back of the Neck Stretch

Side of the Neck: Keeping your eyes forward, tilt your head to the
right so your right ear is next to your right shoulder. With your right
hand, gently apply pressure on the left side of your head so you feel
a stretch in the left side of your neck. When done, repeat on the
other side. (Refer to Figure: Side of the Neck Stretch.)
 Figure: Side of the Neck Stretch

Biceps: Stand with your feet shoulder width apart, knees slightly
bent. Lift your arms straight out to the side so they are at shoulder
height. Rotate your wrists so your palms face toward the back and
slightly upward. (Refer to Figure: Biceps Stretch.)
 Figure: Biceps Stretch

Triceps: Stand with your feet shoulder width apart, knees slightly
bent. Raise your right arm overhead. Bend the arm so that the elbow
is straight up and your right hand is pointing downward toward your
spine. Using your left hand, press gently on the outside of your
elbow to stretch the triceps. (Refer to Figure: Triceps Stretch.) When
done, repeat on the other side.
 Figure: Triceps Stretch

Extra Credit
Already super bendy? Keep circulation flowing and your energy
levels high by incorporating stretching into your daily routine beyond
your workout.

1. In the Morning: During sleep, muscles tend to tighten up due

to lack of activity. Although it’s best to stretch when your
muscles are warm, gentle morning stretches may help to
alleviate stiffness and increase circulation, which makes
waking up easier. Be sure to ease into stretches so you don’t
strain yourself.
2. After Sitting for a Long Period: Whether you’re at work, on
an airplane, or watching TV, sitting for extended periods of time
can cause a great deal of muscle stiffness and soreness. If you
are sitting for more than an hour, get up, walk around, and do
some of the stretches explained above.
 Week 11
Read the Box

“Don’t eat anything your great grandmother wouldn’t

recognize as food.”
Michael Pollan

When it comes to packaged foods and products, you can

understand how healthy (or unhealthy) a product is simply by
reading the Ingredient List and the Nutrition Facts panel. Learning
how to read these labels will give you the knowledge and the power
to make smarter choices when purchasing foods.

The Change

Learn how to read the Ingredient List and the Nutrition Facts panel
on packaged products so you can make healthier choices.

Roadmap for Success

Both the Ingredient List and the Nutrition Facts panel should be
used in conjunction with one another, as each provides different
types of information. When used together, they provide a window
into the quality of the food, the quality of the ingredients, and the
nutritional balance of the food.

Did You Know?

In a study published in the Journal of the American Dietetic
Association, it was found that nearly 40 percent of Americans don’t
use the Nutrition Facts panel when deciding to purchase food.
What’s more, 50 percent don’t read the list of ingredients, 53 percent
 don’t pay attention to serving size, and 56 percent don’t glance at
health claims.

Getting Started
Go through your cabinets and grab some packaged food
products. Use these for examples as you learn how to read labels.
As you walk through the detailed explanations of the Ingredient List
and the Nutrition Facts panel, conduct an analysis of the food to
determine if the food is healthy or not. Use the Nutrition Label
Analysis—Worksheet provided in Tools and Resources to keep
track.

The Ingredient List

The Ingredient List provides information on what foods, spices,
and possible chemicals make up the food. Ingredients listed are
presented in weight order, with the heaviest ingredient listed first
(what the food is mostly made of) and the lightest listed last (what
the food is least made of). Essentially, the Ingredient List gives you a
sense of the level of quality of the ingredients in the product. Avoid
foods that have any of the following:

Refined, bleached, or unbleached flours

Processed ingredients that aren’t whole or found in nature
Ingredients you can’t pronounce, you’ve never heard of, or that
have the word artificial as part of the ingredient
An extremely long list of ingredients (more than five)
Added fat, oils, and sugars (or any derivatives of these
ingredients) listed at the beginning of the list.

Be aware that added sugars and fats can come in many formats
and can be hidden under a variety of aliases.

Aliases for Sugar

Agave nectar
Brown sugar
Cane crystals
Cane juice
Cane sugar
Corn sugar
Corn sweetener
Corn syrup
Crystalline fructose
Dextrose
Evaporated cane juice
Fructose
Fruit juice concentrates
Glucose
High-fructose corn syrup
Honey
Invert sugar
Lactose
Maltose
Malt syrup
Molasses
Raw sugar
Sucrose
Sugar
Syrup
Turbinado

Aliases for Fat

Butter
Coconut oil
Cream
Hydrogenated oils
Lard
Mono- and diglycerides
Palm oil
Palm kernel oil
Partially hydrogenated oils
Shortening
The Nutrition Facts Panel
The Nutrition Facts panel provides a detailed breakdown of the
nutritional makeup of packaged foods and products, enabling us to
choose the healthiest options. They essentially give us the inside
scoop on how different products stack up against one another. In
order to understand this panel in detail, refer to the Nutrition Facts
panel below.

Top Half of the Panel

This is the most important part of the Nutrition Facts panel. This
information is most useful in assessing the health of a food product.

1. Serving Size. The serving size delineates the

recommended portion per serving. If you aren’t familiar
with portions, weigh or measure them until you are.
Realize that if you eat more or less than the
recommended serving size, the rest of the information
displayed on the panel needs to be adjusted accordingly;
e.g., if you have two times the serving, all nutritional
values must be multiplied by two. Finally, when
comparing food products, make sure your comparison is
for equal portion sizes.
2. Calories. Calories provide you with the amount of energy
provided by each serving. Remember, if you have two
portions of a food, it means you’re consuming double the
calories listed. Foods with 100 calories per serving or
less are relatively low-calorie foods, while those over 350
calories are relatively high-calorie foods.
3. Calories from Fat. This indicates the number of fat
calories per recommended serving. Each gram of fat is
worth approximately nine calories. In general, 20 to 30
percent of your caloric intake should come from fat. As a
result, you should consume a maximum of 30 fat calories
per 100 calories of food.
4. Total Fat Breakdown. It is best to minimize your
consumption of unhealthy fats and consume more of
those fats that are healthy. The following information will
help you to understand which fats are in a food.

a. Total Fat. Total fat explains how much of both healthy

(monounsaturated and polyunsaturated) and unhealthy
fats (saturated and trans) are in the food. To stay within
the 20 to 30 percent range, this number should be no
more than 3 grams of fat per 100 calories.
b. Saturated Fat. Saturated fats are relatively unhealthy.
They can be found in butter; margarine; fats from meat,
poultry, and pork; full-fat dairy products; eggs; palm and
coconut oils; and many fast foods. It’s best to avoid or
strictly limit foods that are high in saturated fat. Keep
your intake to no more than 1 gram per 100 calories.
c. Trans Fat. Trans fats are created during cooking and/or
processing and are often found in commercially baked
products. These should be eliminated from your diet,
and you should look for products that have 0 grams
listed on the Nutrition Facts panel.
d. Polyunsaturated and Monounsaturated Fat:
Unfortunately, not all Nutrition Facts panels include
information on polyunsaturated fat and
monounsaturated fat content. In these cases, the best
way to determine if the product contains any of these
fats is to compare the saturated fat and trans fat
content with the total fat content. If the numbers add up
or come close to adding up to the total fat in grams, you
can be relatively certain there are very little, if any,
healthy fats in the product. Consequently, it’s best to
avoid the food.

5. Cholesterol and Sodium. When comparing packaged

foods, always opt for the food that has the least amount
 of both cholesterol and sodium per serving (make sure
serving sizes are comparable).

a. Cholesterol. According to the FDA, it’s best to eat no

more than 300 mg of cholesterol per day. Recently,
dietary cholesterol has been a topic of controversy.
Although blood cholesterol is of major concern, dietary
cholesterol may not be. Scientific studies have shown
that there is a weak relationship between the amount of
cholesterol consumed from food and that found in the
blood. For many people, the amount of cholesterol
consumed through food has only a modest impact on
blood cholesterol. For some, however, it can have a
tremendous impact. As a result, if you have high
cholesterol, or you have a family history of high
cholesterol, it may be best to limit cholesterol intake
through food sources. Consult your doctor for further
advice on this topic.
b. Sodium. Too much sodium in the diet is known to be
detrimental to health. It’s best to consume no more than
2,300 mg per day.

6. Carbohydrate Breakdown. When it comes to

carbohydrates, you want to minimize those that come
from sugar or that are refined, and consume more of
those that are complex and high in fiber.

a. Total Carbohydrate. The Total Carbohydrate includes

simple carbohydrates and sugars, as well as complex
carbohydrates and fiber. Each gram of carbohydrate is
worth approximately four calories. Ideally, 40 to 60
percent of your caloric intake should come from
carbohydrates, which equates to 10 to 15 grams per
100 calories.
b. Dietary Fiber. Fiber is an extremely important part of a
healthy diet. It’s found in most plant-based foods, such
 as whole grains, fruits, vegetables, and beans. It’s
recommended that you get 25 to 35 grams of fiber per
day, or an average of 2 grams of fiber per 100 calories.
c. Sugars. When reading the Nutrition Facts panel, you
want the number of grams of sugar to be as low as
possible. It’s best to consume no more than a total of
32 to 36 grams of added sugar a day. (“Added sugar”
doesn’t include sugar naturally found in whole fruit or
dairy products.)

7. Protein. It’s always advisable to maintain a balance of

protein, carbohydrates, and fats in a meal or snack. If a
product you are considering contains little to no protein,
you’ll want to combine it with another food that does for a
healthy snack or meal. Similar to carbohydrates, each
gram of protein is worth approximately four calories.
Ideally, 20 to 40 percent of your calories should come
from protein, or 5 to 10 grams per 100 calories.
8. Percent Daily Values. The Daily Values listing shows how
much of your recommended daily allowance of fat,
cholesterol, sodium, carbohydrates, and fiber is provided
in a single serving. These percentages are based on a
2,000-calorie diet. A value of 5 percent is considered
low; a value of 20 percent is high. If you consume more
or less than 2,000 calories a day, these percentages may
change; therefore, use these numbers solely as a guide.

Bottom Half of the Panel

This information is not very useful to most consumers. A lot of it
is based on a 2,000-calorie diet. Further, the information isn’t really
complete and should be used purely as guidelines. As a result, only
a description of each section is provided.

9. Vitamins and Minerals. These numbers tell what

percentage of the recommended daily intake of a few
select vitamins and minerals are in a serving of the
 product. As mentioned in week six, take a daily
multivitamin to ensure you are getting 100 percent of all
required vitamins and minerals each day.
10. Recommended Amounts. This provides a total
recommended daily amount of each nutrient for both a
2,000-calorie diet and a 2,500-calorie diet. If you need to
consume more or less than 2,000 or 2,500 calories a day
to maintain a healthy body weight, the recommended
amounts for fat, cholesterol, sodium, and carbohydrates
will change.
11. Calories per Gram. As mentioned, fat, carbohydrates,
and protein all have different caloric values per gram.
This part of the label reminds you of the caloric weight of
each.

Summary of the Nutrition Facts Panel

To simplify some of the details presented this week, the
following chart provides you with a summary of the caloric weight of
each nutrient (when applicable), the number of grams of each
nutrient you should incorporate into your diet, and the overall
percentage of calories that should be dedicated to the nutrient (when
applicable). Use this as a quick reference guide when reviewing
packaged food products.
Take it to the Streets
Once you understand how to read these labels, take your skills
to the supermarket and do some comparison shopping for common
items you purchase. Compare pasta sauces, bread, yogurt, or
anything that you typically buy. Start paying attention to the
ingredients in food products, as well as their nutritional makeup and
balance, so you can make healthier choices.
 Week 12
Take a Deep Breath

“For breath is life, and if you breathe well you will live long on
earth.”
Sanskrit Proverb

We tend to take breathing for granted; we do it unconsciously

and without thought. Deep, mindful breathing, however, is a simple
action that can provide tremendous benefit. It can help relieve stress,
lower blood pressure, and aid in digestion.

When most people breathe, they do so from their chest. Further,

when we feel stressed, our breath tends to become shallow, limiting
our oxygen intake, making us feel even more tense and anxious.
Deep breathing accesses your diaphragm or abdomen along with
your lungs. Using these deeper muscles sends a message to your
brain to calm down and relax. That message is then sent on to your
body, ultimately decreasing heart rate, slowing your breathing
patterns, and reducing blood pressure.

When we don’t breathe deeply, we are more susceptible to

developing tension headaches because we use our neck and
shoulders to lift our rib cage and expand our chest. On the other
hand, deep breathing keeps these muscles relaxed, warding off the
potential onset of unwanted tension and tightness.

Finally, because deep breathing utilizes our abdominal muscles

and diaphragm, it has a massaging affect on our abdominal organs.
This in turn can aid in digestion and facilitate regularity.
 The Change

Once a day, dedicate five to ten minutes to breathing deeply.

Roadmap for Success

Not only is deep breathing a really easy change to implement,
but it can be practiced anywhere, anytime. There are several ways of
doing it, but here is a simple step-by-step guide to basic deep
breathing:

1. Sit comfortably with your back straight. Sitting cross-legged is

often a position used
2. Put one hand on your chest and the other on your stomach
3. Take a deep breath through your nose. The hand on your
stomach should rise, while the hand on your chest should
move very little if at all.
4. Exhale through your mouth, pushing out as much air as you
can while contracting your abdominal muscles and pulling your
belly button into your spine. The hand on your stomach should
move in as you exhale, but your other hand should move very
little
 5. Continue to breathe in through your nose and out through your
mouth. Try to inhale enough so your lower abdomen continues
to rise and fall
6. Continue to do this for a total of ten breaths or until you feel
relaxed.
If you have a hard time breathing from your abdomen sitting up,
lie on the floor, put a small book on your stomach, and try to breathe
so the book rises as you inhale and falls as you exhale.

Did You Know?

Deep breathing can keep your lungs young. Ben Douglas, author of
Ageless: Living Younger Longer (Quail Ridge Press, 1990) states
that if you don’t perform deep belly breaths at least twice a day, your
lung capacity at age 70 will be a third of what it was when you were
20.

Extra Credit
Already breathing deeply on a daily basis? Take it to the next
level by doing the above exercise two or three times a day. You can
also try these other deep breathing techniques:

4-7-8 Breathing:
1. Sit comfortably with your back straight.
2. Put one hand on your belly and the other on your chest
3. Take a deep, slow breath from your belly, and silently count to
4 as you breathe in
4. Hold your breath, and silently count from 1 to 7
5. Breathe out completely as you silently count from 1 to 8. Try to
get all the air out of your lungs by the time you count to 8
6. Repeat three to seven times or until you feel calm.
Roll Breathing: Named after the movement your body makes when
practicing this type of breathing, you’ll focus on the rhythm of your
breathing while maximizing lung capacity. When first learning this
exercise, start on your back with your knees bent and your feet on
the floor:

1. Put your left hand on your belly and your right hand on your
chest.
2. Breathe in through your nose so your abdomen rises when you
inhale and your chest remains still. Exhale through your mouth.
Do this eight to ten times
3. After you’ve repeated Step 2 eight to ten times, inhale through
your nose so that your abdomen rises, and then when it has
risen completely, continue inhaling into your upper chest. As
you do so, your chest will rise, while your abdomen falls
slightly.
4. Exhale slowly through your mouth while making a quiet,
hissing sound as first your abdomen and then your chest fall.
As you exhale, feel the your body become more and more
relaxed.
5. Continue to breath this way for three to five minutes.
6. Once you have mastered this exercise on the floor, you can do
it anywhere that is convenient.

Note: If you get dizzy, slow your breathing and always

get up slowly from this exercise.
 Week 13
Eat Your Wheaties

“Eat breakfast like a king, lunch like a prince, and dinner like a
pauper.”
Adelle Davis

Whether you’re a child in school, a traveling executive, or a

busy mom, breakfast is the most important meal of your day. If
you’ve heard this before but haven’t believed it in the past, let me
assure you that it is indeed true.

Studies have shown that individuals who eat breakfast have

more energy, better cognitive function and memory, and a lower BMI
than those individuals who skip breakfast. Further, eating a well-
balanced breakfast is instrumental in stabilizing blood sugar and
combating fatigue.

Although many individuals skip breakfast because they are

trying to lose weight, doing so can sabotage your weight loss efforts.
Regularly eating breakfast is associated with healthier eating
patterns, better portion control, less nighttime snacking, and a more
evenly distributed caloric intake throughout the day—all of which
result in a speedy metabolism. On the other hand, skipping breakfast
has been linked to lower quality eating habits, such as increased fat
intake, minimal fruit consumption, larger meals, and increased
snacking.

Did You Know?

Individuals who regularly skip breakfast have 4.5 times greater risk
of becoming obese.
 The Change

Start every day with a healthy breakfast.

Roadmap for Success

Eating a healthy breakfast sets the tone for your day. It helps
you function optimally and encourages healthier habits throughout
the day. To ensure that your breakfast is doing the best job it can for
you and your health, follow these tips:

Make It Balanced: A healthy breakfast should contain lean

protein, which helps to keep you satiated throughout the
morning, and high-fiber carbohydrates, which provide you with
energy, promote regularity, and keep you full. Good sources of
lean protein include egg whites or eggs, low-fat or nonfat milk
and yogurt, beans, and lean meat, such as Canadian bacon or
ham. Good sources of fiber at breakfast include whole grain
cereals and oatmeal, whole-grain bread, and fruit.
Shop for It: As you plan your grocery list for the week, make
sure to plan for breakfast. Include foods that you know you’ll
want to eat. And if your morning is typically rushed, look for
fast options that are easy to prepare or carry with you, such as
a piece of fruit and a low-fat Greek yogurt.
Schedule It: If you find it difficult to squeeze breakfast time
into your mornings, start getting up fifteen to twenty minutes
earlier to fit it into your day. Figure out what you plan on eating
for breakfast the night before so that you don’t have to think
about what to prepare in the morning.
Avoid Refined Sugar and Baked Goods: Many typical
breakfast choices are overridden with sugar and refined flours
and grains. Stay clear of cereals that are high in sugar, as well
as bagels, pastries, donuts, muffins, and other baked goods
made with refined flours. These are low in fiber and digest very
 quickly, causing blood sugar levels to spike, energy levels to
plummet, and hunger levels to increase within only an hour or
two of consumption.

Healthy Breakfast Ideas

1. Homemade Smoothies: Smoothies are delicious, nutritious,
and easy to make. I recommend that you purchase a small
blender or Magic Bullet to make these. A couple of my favorite
recipes:

Chocolate Pear: Blend the below ingredients until

smooth.
(267 calories, 2.8 gm fat, 10%; 38.9 gm
carbohydrates, 55%; 22.3 gm protein, 35%; 11.6 gm
fiber)
1 Anjou pear
2 Tbsp unsweetened baking cocoa powder
1/ cup raw oats
8
2 Tbsp organic whey protein (20 g)
1 tsp cinnamon
¾ cup water
Blueberry Dream: Blend the below ingredients until
smooth.
(229 calories, 5 gm fat, 20%; 32.3 gm carbohydrates,
52%; 15.6 gm protein, 28%; 8 gm fiber)
1 cup wild blueberries
½ cup nonfat plain Greek yogurt
1/ cup raw oats
8
1/ cup ground flaxseed
8
1 tsp cinnamon
½ cup water

2. Quick Balanced Breakfasts: If creating a well-balanced

breakfast is a challenge, try some of these easy combinations
to ensure you are getting both protein and fiber:
 1 orange + 1 slice of whole-grain toast + 1 slice
Canadian bacon + 3 egg whites
(225 calories; 3.2 gm fat, 13%; 28.7 gm
carbohydrates, 48%; 20.5 gm protein, 39%; 4.1 gm
fiber)*
1 cup of berries + ¾ cup of whole-grain cereal + 1 cup
skim milk
(288 calories; 1.2 gm fat, 3%; 59.7 gm carbohydrates,
79%; 13.5 gm protein, 18%; 8.9 gm fiber)*
½ banana + 1 cup cooked oats + 1 tablespoon
chopped almonds + ½ cup of skim milk
(303 calories; 7.5 gm fat, 21%; 48.4 gm
carbohydrates, 63%; 13.2 gm protein, 16%; 6.6 gm
fiber)*
1 apple + 1 teaspoon honey + 1 tablespoon chopped
walnuts + ¾ cup of nonfat plain Greek yogurt + 1 slice
of whole-grain toast
(301 calories; 6.1 gm fat, 17%; 44.8 gm
carbohydrates, 57%; 19.4 gm protein, 26%; 4.8 gm
fiber)*

3. DIY Mix and Match: The chart below provides you with
suggestions for three food categories—fruit, whole grains, and
protein, as well as “extras” that should be used sparingly due
to their high fat or sugar content. Choose one option from each
category to create a well-balanced breakfast:
Extra Credit
Already a breakfast champion? Take it to the next level by
making breakfast from scratch and cooking with whole-grain flours
when making breakfast pastries, breads, pancakes, waffles, and
muffins.

* Source: Fitday.com
* Source: Fitday.com

* Source: Fitday.com

* Source: Fitday.com
 Week 14
Keep It Clean…and Green

“Modern technology
Owes ecology
An apology.”
Alan M. Eddison

Keeping a clean home is important, but how you do so is even

more important. When it comes to household cleaners found on the
market, many contain toxic chemicals that can be harmful to your
health and the health of your family. Many products contain
ingredients that have been linked to asthma, cancer, hormone
disruption, neurotoxicity, and reproductive toxicity, among other
health issues. Further, many harsh chemicals, if not used properly,
can cause burns to skin and eyes, and even cause lung damage.

The Change

Eliminate toxic chemicals in and around your home by using greener

cleaning solutions.

Roadmap for Success

Luckily, we’re seeing greener options in cleaning products. That
being said, “green washing”—when product companies make claims
about their products that don’t tell the whole truth—is rampant. As a
result it pays to be smart about choosing greener products:
1. Toxic Offenders: Understand what ingredients are most toxic
to you and your family so you’re a more informed consumer
and know what to look for in the products you consider for
purchase. Although there are many toxic ingredients worth
 avoiding, reference Cleaning Ingredients to Avoid for the
worst offenders.
2. Do Your Research: Since manufacturers are not required to
provide a full list of ingredients on their products, many labels
on cleaning products and pesticides don’t give you the whole
picture. It’s best to call the company and ask for a full list of
ingredients or look the product up on the manufacturer’s Web
site. Also look at sites such as The Environmental Working
Group (www.ewg.org) and the Environmental Protection
Agency (www.epa.gov) for new and updated information on
various laws, policies, products, and ingredients.
3. Vague Ingredients: Many products contain ingredients that
are vague in how toxic or nontoxic they are. For instance,
“preservatives” and “surfactants” are loose terms that don’t
really tell you what chemicals they pertain to. As a result, try to
avoid products containing these.
4. When in Doubt, Go Certified: New products come on the
market all the time. And many make claims in order to market
their products as safe, even when they aren’t. Choose
products that are certified green products, or those that are
certified by Green Seal (www.greenseal.org) or EcoLogo
(www.environmentalchoice.com).
5. Out with the Old: Go through your cabinets and look at all of
the cleaning products and pesticides you currently have.
Dispose of those products containing the ingredients listed in
Cleaning Ingredients to Avoid by bringing them to a local
hazardous waste facility. Do not spill them down the drain, as
the toxic ingredients listed are harmful to the environment and
wildlife as well.
Extra Credit
Already using green products at home? Take it to the next level
by cleaning with homemade house cleaners. These promise to be
the safest and most-natural way to stay green. Refer to the
ingredients listed in Safe Household Cleaning Ingredients for
some of the most common household items with cleansing
properties.
 Although not an exhaustive guide, use the following homemade
recipes for various cleaning solutions. Please note that although
these recipes help to minimize the use of toxic substances in your
home, results may vary. Always test solutions in small, hidden areas
if possible, and use caution. Label any stored formulas and keep
them out of the reach of children.
Kitchen:
1. Surfaces (other than stone or marble): one part vinegar to
one part water. Rub surfaces with the solution.
2. Counters and Other Surfaces: Sprinkle counters with baking
soda and scrub with a damp sponge. Also works on stainless
steel sinks, cutting boards, oven tops, and refrigerators.
3. Microwave: Boil two tablespoons of baking soda in a mug of
water. Rub interior surfaces with the solution.
4. Dishwasher Detergent. Pour half a cup of vinegar in the
detergent compartment of the dishwasher. Run as normal.
5. Dishes. Cut a lemon in half and sprinkle baking soda across
the open half. Scrub dishes with the lemon.
 6. Garbage Disposal Deodorizer. Dump leftover lemon (or
orange) peel into garbage disposal. Turn on without water until
it is well ground. Let sit for ten minutes and then rinse.
7. Deodorizer: Store an open box of baking soda in the fridge to
keep it odor-free.
8. Oven Cleaner: Coat the inside of the oven with paste made
from baking soda and water. Let the paste sit on surfaces
overnight. Scrub surfaces next day. Wipe clean with a moist
sponge or cloth.
Bathroom:
1. Mildew: Spray surface with lemon juice or vinegar. Let sit for a
few minutes, and then scrub with a stiff brush.
2. Toilet: Pour three cups of vinegar into the toilet and three cups
into the back tank once a week to keep bowl fresh.
3. Drains: Pour a cup of baking soda down the clogged drain,
followed by a cup of vinegar. Let sit for fifteen minutes, and
then flush the drain with hot water. Repeat for tough clogs.
Surfaces:
1. Windows and Mirrors: Combine two teaspoons of white
vinegar with one liter of water in a spray bottle. Spray windows
and mirrors and use newspaper to wipe. (Paper towels streak).
2. Streak-free Windows and Mirrors: Dilute one-fourth cup of
cornstarch in a quart of water in a spray bottle. Spray windows
and mirrors and wipe with a dry terry cloth until polished dry.
3. Wood Floors. Combine a quarter-cup of white vinegar and
thirty ounces of warm water in a spray bottle. Spray onto a
mop until damp and then wipe your floors.
 Week 15
Put the Whole in Your Grains

“In the age of acorns, before the times of Ceres, a single

barley-corn had been of more value to mankind than all the
diamonds of the mines of India.”
Henry Brooke

All grains start out whole. Whole grains contain all parts of the
seed, and are loaded with fiber, protein, and nutrients, making them
satisfying and nutritious. Further, studies have shown that diets rich
in whole grains, as compared to those made up of refined grains,
help to lower the risk of many chronic diseases, including stroke,
type 2 diabetes, heart disease, asthma, inflammatory disease,
colorectal cancer, gum disease, and tooth loss. Finally, whole grains
help to regulate blood sugar and blood pressure levels, reduce
cholesterol, and facilitate weight maintenance.

Many food products, however, are made with refined grains and
flours including many breads, pastas, cereals, and baked goods.
When grains are refined, two parts of the grain are removed—the
bran and the germ—dramatically reducing its fiber, its protein, and
many of its nutrients. As a result, refined grains become empty-
calorie foods that deliver very little nutritional value, leaving you
unsatisfied and hungry in the process.

The Change

Choose whole grains in lieu of those that are refined.

Did You Know?

If you have celiac disease or gluten allergies, you can still eat a diet
with whole grains. Gluten-free grains include amaranth, buckwheat,
corn, millet, montina (Indian rice grass), quinoa, rice, sorghum, teff,
and wild rice.

Roadmap for Success

It is recommended that you consume about three servings (48
grams) of whole grains per day. One serving of whole grains might
include:

½ cup cooked barley, brown rice, or other cooked grain

½ cup cooked 100 percent whole-grain pasta
½ cup cooked hot cereal, such as oatmeal
1 slice 100 percent whole-grain bread
1 cup 100 percent whole-grain cold cereal

1. Know Your Grains: Whole grains go way beyond wheat, rice,

and oats. Other varieties include:

Amaranth
Barley
Buckwheat
Bulgur
Corn
Farro/Emmer
Grano
Kamut
Millet
Oats
Quinoa
Rice (Brown)
Rye
Sorghum
 Spelt
Teff
Tritical
Wheat

Reading Labels: Many packaged food products come with

marketing claims that can be misleading. Popular terms, such
as “multigrain” and “wheat flour” may not necessarily mean that
the food is made with whole grains. In order to be sure you are
getting whole grains in the foods that you eat, follow these tips:
Whole Grain Stamps: In 2005, the Whole Grains
Council initiated two stamps to help consumers find
products containing whole grains. The “Basic Whole
Grain Stamp” is used to identify those products that
contain at least eight grams of whole grains per
serving. Note that foods with this stamp may contain
some refined ingredients as well. The “100% Whole
Grain Stamp” is applied to products that are made
only with 100 percent whole grains, and provide one
serving or more (at least 16 grams) of whole grains
per serving.
 Quality of Ingredients: If a Whole Grains Council
Stamp cannot be found on the product, then look at
the ingredient list. Look at the How Whole Grain Is
It? chart on the next page, which shows which
ingredients are whole, which are questionable, and
which aren’t whole grain at all.
2. Breakfast: Start eating whole-grain cereals. Look for labels
containing whole-grain ingredients, as well as the Whole
Grains Council Stamp. Great breakfast foods include plain
oatmeal made from steel-cut or rolled oats, unsweetened
shredded wheat, unsweetened bran flakes, muesli, or any
other high-fiber cereal. Also, for a healthy yogurt parfait, stir
in some raw oats and fresh berries into plain, nonfat Greek
yogurt.
3. Breads: Start eating whole-wheat or whole-grain bread
instead of white bread for toast and on sandwiches. You can
also try whole-wheat bagels and English muffins as well.
 Swap out white flour tortillas for whole-wheat tortillas for
healthier wraps, and look for whole-wheat pita bread instead
of white pita bread.
4. Cooking with Grains: There is a difference in taste between
whole grains and those that are refined. Once you get used
to the difference in taste, however, you will likely come to
enjoy whole grains much more than foods made from refined
grains and flour. If you find making the full switch distasteful,
give your taste buds some time to adjust by substituting half
the refined grains for whole. Slowly increase the amount of
the whole grain version while decreasing the refined version
until you have made the full switch:

Rice: Switch out white rice for brown rice, kasha, or whole-
wheat bulgur. Cook brown rice by itself or add to soups,
stews, casseroles, or salads.
Pasta: Switch out traditional pasta for those made with 100
percent whole-wheat or whole-grains.
Flour: Whenever you cook with flour, choose whole-grain
or whole-wheat flour. Whole-wheat pastry flour is finely
milled for a lighter texture in your dish or if you are baking.
Breadcrumbs: When recipes call for breadcrumbs, use
those from whole-grain bread. If you can’t find whole-grain
breadcrumbs, make your own by cutting up whole-grain
bread into breadcrumb-sized pieces and toasting them in
the oven.
With Meat: Add three-quarters of a cup of uncooked oats,
whole-grain breadcrumbs, or cooked brown rice to ground
meat or ground turkey for meatballs, burgers, or meatloaf.
Salads: Try whole-grain salads, such as whole-grain
tabbouleh (made with cracked wheat bulgur), or quinoa or
barley.
Source: Whole Grains Council

Extra Credit
Already putting the whole into your grains? Take it to the next
level with these tips:

1. Dining Out: Unless a restaurant’s menu specifically states that

the dishes are made with 100 percent whole wheat or whole
grains, you can bet that breads, pastas, desserts, and pastries
are made with those that are refined. Restaurants, however,
are starting to accommodate healthier requests. We’re seeing
whole-wheat crust pizza, whole-wheat pastas, brown rice with
sushi, and more. Ask if whole grains are an option, and order
accordingly.
2. Explore New Grains: Start experimenting with some of the
grains listed in the beginning of this week’s Roadmap for
Success. Look up recipes online for some ideas on tasty new
dishes.
3. Try Baking: Baking can be a bit trickier than cooking when it
comes to replacing refined flours with whole-grain flours. Start
by substituting white flour with whole-wheat flour or whole-
wheat pastry flour for cookies, muffins, quick breads, and
pancakes. Experiment with other flours as well, such as bran,
oat, spelt, and whole cornmeal. When baking with whole-grain
flours, the consistency may vary. As a result, start by
substituting only half the measurement until you get a handle
on how to bake with whole-grain flours.
 Week 16
Laugh Out Loud

“I am thankful for laughter, except when milk comes out of my

nose.”
Woody Allen

Infants and newborns show signs of smiling and laughing within

only a few short months of life. As we get older, however, many of us
lose some of our spontaneity in smiling and laughing. Some of it can
be chalked up to increased responsibility, learned habits, exposure
to serious family members, or hardships in general. Unfortunately,
this lack of laughter can have a negative impact on our health.

Laughter provides physical, emotional, and social benefits.

Physically, it reduces stress, relaxes our muscles, decreases pain,
boosts our immune system, and strengthens our heart. Laughing
causes “happy hormones”—endorphins—to be released through our
bodies, while suppressing stress hormones, such as cortisol,
epinephrine, and dopamine. When we laugh, we also exercise our
core, diaphragm, and abdominal muscles, and improve circulation
and the function of blood vessels.

Mentally, laughter eases anxiety and fear, improves our mood

and outlook, and allows us to get through difficult situations and
disappointments more easily. It makes us more resilient and brings
joy and zest to our lives. Laughter helps draw attention away from
negative emotions, such as anger, resentment, and worry, and
instead allows us to focus on more positive emotions. It provides a
cleansing emotional release, which helps shift our perspective from
very serious to lighthearted.

As a spontaneous action within itself, laughter helps us live in

the moment and allows us to release inhibitions and express true
feelings. Having a sense of humor also helps us be better problem
solvers, as it gives us the ability to step away from situations, be
more creative, and resolve problems more easily and effectively.

Finally, laughter provides social benefit. Our ability to laugh

makes us more attractive, strengthens our relationships, decreases
conflict, and promotes stronger bonds with others. It triggers positive
feelings, fosters deeper emotional connections, and improves social
interactions as a result of a common “feel good” stress release.

If you haven’t been having fun with the 52 Small Changes up

until this point, get ready to have some fun and to enjoy this week’s
change.

The Change

Make laughter a daily exercise.

Roadmap for Success

Of all the changes you make during the year, this change
should be the easiest and the most fun. After all, who could say that
laughing isn’t fun? If you find laughing isn’t a daily activity, then it’s
time to proactively build it into your day, every day.
1. Start with a Smile: Smiling is the spark to laughter’s fire.
Without a smile, a laugh can’t begin. Make an effort to smile
more. Smile at others when you pass by them. Smile when you
see something pleasing. Smile when you are with loved ones
or friends. Make smiling a more regular part of your facial
expressions throughout the day.
2. Surround Yourself with Playfulness: Choose to spend time
with individuals who make you laugh and who are naturally
playful. Their demeanor will rub off on you and you’ll find
yourself more playful and fun in the process. Children as well
as pets can provide us with amusement, entertainment, and a
vehicle to lighten up and enjoy ourselves. Avoid individuals
 who take themselves too seriously or have a negative outlook,
as they will most likely lower your laughter quotient.
3. Take Yourself Less Seriously: Don’t beat up on yourself for
mistakes or for doing something “wrong” or silly. Instead, share
embarrassing moments with others and learn to laugh at
yourself. Not only is this more attractive to others, but it will
help you build a more positive attitude and relationship with
yourself. You probably know an individual who takes
themselves and everything in life extremely seriously. Chances
are they aren’t much fun to be around. Every once in a while,
remind yourself of that person so you can avoid emulating that
type of behavior.
4. Take Life Less Seriously: Although some things warrant
seriousness (such as death), most things in life aren’t all that
serious. Find the humor in bad or difficult situations. Look at
the irony in life, and learn to find it amusing instead of
upsetting. Many things in life are out of our control, especially
other people and their behaviors. Let go and laugh at those
things (and people) you find irritating, annoying, or even
downright rude. This can help ease stress and improve your
outlook and approach to life. Some questions to ask yourself in
order to shift your perspective include: Is it really worth getting
upset over this? Is it really my problem? Is it as bad as I’m
making it? Is it really that important?
5. Manage Stress: Stress is in constant conflict with laughter.
Manage stress in healthy ways so you can make more room
for laughter.
6. Build in Fun Activities: Build more playtime into your day and
do things that are fun and lighthearted. For instance, watch
more comedies instead of dramas. Go to a comedy club. Read
the comics in the newspaper. Host a game night with friends.
Read funny books. Tell jokes and encourage others to tell
jokes themselves. Ask friends what funny things have
happened to them recently. Go bowling, do karaoke, play
miniature golf, ride roller coasters. Act like a kid!
 7. When in Doubt, Fake It: No one wants to be fake, but if
smiling and laughing don’t come all that naturally to you, try
practicing a little bit. Fake smile and fake laugh in the privacy
of your own home. The more you practice laughing, the more
easily it may surface when a genuine opportunity to laugh
arises.

Did You Know?

Laughter’s ability to release stress and relax muscles can last up to
45 minutes after laughing is over.

Extra Credit
Already a star performer at laughing? Take it to the next level by
helping others laugh. The more you can get loved ones to laugh, the
better they will feel, and the stronger your relationships will be. If
you’re an especially funny person, you might even want to try your
hand at standup comedy or take a comedy class.
 Week 17
Get Five Squares a Day

“One of the very nicest things about life is the way we must
regularly stop whatever it is we are doing and devote our
attention to eating.”
Luciano Pavarotti and William Wright, Pavarotti, My Own
Story

Overeating, undereating, and skipping meals can mess up your

metabolism, leave you ravenously hungry, or cause you to feel
uncomfortably “overstuffed.” Maintaining regular eating patterns,
however, is highly beneficial to your health.

For starters, optimizing your eating schedule allows you to have

better control over your appetite. Eating smaller meals throughout
the day doesn’t give your body enough time to become extremely
hungry. Eating regularly also means you are providing your body
with the fuel and nutrients it needs so it functions properly and
efficiently so you can remain productive and energetic.

Finally, because your body requires energy to digest, absorb,

and metabolize food, you burn more calories when you eat than
when you don’t, which helps boost metabolism. On the other hand, if
you wait too long between meals, your body thinks it’s in starvation
mode, which can cause your metabolism to slow down.

The Change

Develop a regular eating schedule that keeps you satisfied

throughout the day.

Roadmap for Success

 When it comes to optimizing how we eat for maximum health,
each person is a bit different. Many experts agree, however, that
eating smaller main meals with a couple of snacks in between is an
approach that works for most men and women. Eating five or six
times a day may take some getting used to, but if you do it, you’ll find
that your energy levels are more stable throughout the day and you’ll
have greater control over your appetite. Here are some tips:

1. It Begins with Breakfast: As we discussed earlier in Week 13

—Eat Your Wheaties, it is important to start your day off with a
healthy, well-balanced breakfast. Studies have shown that
those who consistently eat a healthy breakfast tend to weigh
less than those who don’t. Make sure to consume a well-
balanced breakfast within an hour and a half of waking up.
2. Reduce Main Meals and Add Snacks: Decrease the overall
size of your meals and reallocate calories for snacks. An
example of a good eating schedule to follow:

Breakfast: 6:30–8 a.m.

Late Morning Snack: 9:30–10:30 a.m.
Lunch: 12:30–1:30 p.m.
Afternoon Snack: 3:00–4:00 p.m.
Dinner: 6:00–7:30 p.m.

3. Plan Ahead: Remember, skipped meals will slow down your

metabolism and produce extra hunger. When this happens,
you may eat more than you want or need, and will be more
likely to make unhealthy choices. If you know you’ll be on the
go all day or that your schedule will be tight, plan ahead by
taking tasty, filling, and healthy snacks with you. Easy-to-pack
snacks include nutrition bars, such as Kind Bars or Lara Bars,
or whole fruit paired with unsalted nuts. If your schedule tends
to be unpredictable, make sure you carry snacks with you at all
times so you can take the edge off when you need to.
4. What’s for Dinner?: A busy day is one thing, but if you know
you have a busy week ahead of you, cook big batches of food
on Sunday so you have food ready to eat throughout the week.
You might want to prepare a couple of different healthy dishes
so you don’t get too bored with your options.
 Week 18
Work Up a Sweat

“Lack of activity destroys the good condition of every human

being, while movement and methodical physical exercise
save it and preserve it.”
Plato

You probably could have guessed that this change would be

included as one of the 52 Small Changes. Regular aerobic exercise
is one of the best ways to keep in shape, feel your best, and stay
youthful for years to come. It improves stamina and energy levels
during the day, while helping you sleep more soundly at night. Since
aerobic exercise causes your body to release mood-enhancing
hormones and endorphins, it’s also instrumental to helping you
manage stress and depression, and improves your overall outlook
and mood. Aerobic exercise facilitates healthy weight maintenance
and assists in decreasing body fat. But most importantly, regular
cardiovascular exercise strengthens your heart and lungs by
increasing your heart rate and oxygen intake. As a result, a regular
aerobic exercise regimen is key to warding off disease, specifically
heart disease, diabetes, obesity, and hypertension.

The Change

Get in regular aerobic exercise by raising your heart rate to 60–80

percent of your maximum heart rate for thirty minutes, three days a
week.

Did You Know?

Due to its ability to improve body image, energy, self-esteem, and
overall fitness, regular exercise is linked to better sex.
Roadmap for Success
The best thing you can do in starting an aerobic exercise
program is to keep it simple. You want exercise to be fun,
convenient, and practical; otherwise, you’ll be much less likely to do
it. Also, you want to be sure you don’t overdo it and jump in too
quickly, or you may run the risk of injuring yourself or becoming
frustrated. Finally, if you haven’t been exercising regularly, consult
your physician prior to starting a new exercise program.

1. Do Something You Like: Although you might think aerobic

exercise requires running endlessly for miles, good quality
aerobic activity can come in many forms. What’s most
important is that you elevate your heart rate to a medium-to-
high intensity for a steady thirty minutes. As long as you do
this, you can do anything you want, including chasing your kids
around the yard. Some popular aerobic activities include
walking, running, bicycling, dancing, hiking, rollerblading,
boxing, swimming, tennis, and aerobic classes. Make a list of
the activities you enjoy the most and start from there.

2. Do Something That’s Convenient: No matter how much you

may like something, if it’s inconvenient or requires too much
time or effort, then you most likely won’t do it. Now look at the
list you made and circle those activities that are convenient.
These are the activities you should focus on during your first
few weeks of this change.

If you’re relatively new to fitness, walking is an activity that

can be done almost anywhere. Power walking in particular is a
fantastic workout and doesn’t require any equipment other than
your workout clothes and sneakers. Plus, you already know
how to walk so you don’t have to learn anything new.
3. Pencil it in: Set goals and schedule exercise into your week.
Planning helps encourage behavioral change by insuring that
you set sufficient time aside, while holding you accountable in
achieving your goals. Choose three days this week that you
 plan on doing aerobic activity. Mark down in your calendar or
planner the specifics: the time of day, the duration, the location,
and the activity you intend to do. Make sure you have the
equipment you need, such as sneakers and workout clothes,
so you have no room for excuses or to bail on your plan. Also,
be realistic in choosing the time you exercise. If you know
you’re less likely to exercise in the morning than at night, don’t
schedule exercise for the morning.
4. Understand Intensity Levels: If you’re just starting out with
an exercise program, exercising unto itself is an
accomplishment. It’s important, however, to work up to an
intense enough level so you see and feel the benefits. To do
so, use any of the following tests to measure your exercise
intensity:

Talk Test: The talk test requires that you assess whether or
not you can hold a conversation while you’re exercising. If
you’re too out of breath to speak, you’re probably overexerting
yourself and should decrease your intensity. If, however, you’re
able to easily hold a conversation without any change in
breathing, you’re probably not working hard enough. Exercise
hard enough so conversation is more difficult than usual, but
not so much so that it is impossible.
Perceived Exertion: Based on how you feel during exercise,
this method requires that you tune in to your body to judge
whether or not you’re working hard enough. If you feel like
you’re exerting yourself, your heart rate is elevated, and you’re
working up a sweat, then you’re probably getting a good
workout. On the other hand, if you feel like you aren’t putting
much effort into the workout, your heart rate feels only slightly
elevated if at all, or you’re barely breaking a sweat, then you
probably aren’t exercising intensely enough.
Heart Rate: The most effective and accurate way of
determining how hard you’re exercising is to measure your
heart rate. You can use a heart rate monitor, but if you don’t
have one, you can take your pulse. To measure your exercise
intensity, it’s best to take your pulse after you’ve been
 exercising at your full level of intensity for approximately ten
minutes. At this point, take your pulse for ten seconds at either
of these locations:
Your Neck: This is usually the easiest location for people to
find their pulse. Place your index and middle finger right below
your ear, under your jaw line. Slide your fingers down into the
hollow of your neck, right under the side of your chin. You
should be able to find your pulse in this location.
Your Wrist: Turn your left hand so that the palm is facing up.
Place your index and middle fingers of the right hand at the
center of the upward-facing part of your left wrist. You should
be able to feel your pulse at this location.

Once you find your pulse, count the beats of your pulse for ten
seconds. Find the age that is closest to yours in the table below and
see if your pulse falls between the numbers in the 60% column and
the 80% column. There are also one-minute counts provided as well:
If your pulse is below the number in the 60% column, then you
should exercise with more intensity. If your pulse is above the
number in the 80% column, then you should exercise with less
intensity.

5. Journal Your Activity: Once you’ve completed any exercise,

even exercise you didn’t schedule into your calendar,
document it. You can use Fitday.com, which allows you to
track your activities as well as your food consumption. This
way, you’ll have a record of all that you’ve accomplished,
both nutritionally and fitness-wise. Track what you did for
exercise, the duration, and the intensity. If you are journaling
by hand, however, use the Activity Log provided in Part III
—Tools and Resources.
6. Staying Motivated: Chances are that once you’ve gotten into
a regular fitness routine, you’ll look forward to exercise more
and more. You’ll start feeling good about yourself and your
body, you’ll see your stress levels decrease, and you’ll feel
more physically capable of doing everyday activities. That
said, in the beginning, you might need a little extra
motivation. Here are a few things that may help:

Let the Music Play: Get an MP3 player or iPod Shuffle.

Load your favorite music into a workout playlist; especially
songs with a good beat or those that make you want to
dance. High-energy music boosts energy levels and can
motivate you to keep going, even when you don’t feel like it.
Avoid music that is too mellow or slow, as it may negatively
impact your motivation and energy levels.
Buddy Up: Working out with a friend or family member is a
great way to stay motivated, while helping someone else
get in shape, too. Make sure, however, that you choose a
workout buddy who is dedicated and can be counted on to
push you and motivate you when you need it most.
Get the Right Gear: Make sure to wear appropriate
clothing for exercise. You don’t want anything too restrictive
or too tight, nor do you want anything too baggy or loose. If
 you’re a woman, make sure to purchase a supportive sports
bra (or two) that you can wear under your workout clothes.
Also, if you plan on exercising outdoors, make sure your
workout clothing is weather appropriate. Finally, invest in a
pair of good sneakers so your feet are well cushioned and
supported.
Focus on the Benefits: For those days that you are
especially unmotivated, stay focused on the benefits of
exercise. Think about how good you’ll feel when you’re
done. Remind yourself of the shorter-term benefits of stress
release and mood enhancement, and the longer-term
benefits of improved health and disease prevention.

Extra Credit
Already doing aerobic activity thirty minutes, three days a
week? Take it to the next level with the following tips:

1. Step It Up: Increase your activity level by increasing your time

or your frequency of workouts. For instance, increase your time
from thirty minutes to forty minutes per workout. Or increase
your frequency from three days a week to four or five days a
week of exercise.
2. Explore: Step out of your comfort zone and try something new
for aerobic activity. Try a new type of fitness class at a gym, go
for a bike ride, or play a team sport with friends or coworkers.
Keep things fresh and new to keep your interest levels high.
3. Diversify: Although getting repetitive exercise is better than
not getting any exercise at all, studies have shown that
diversifying your exercise routines reaps better results and
reduces risk of injury. If you typically walk for exercise, try
riding a bike, climbing and descending stadium stairs (or use a
Stairmaster), or using an elliptical trainer one or two days a
week to switch things up.
4. Challenge Yourself: Challenge yourself by setting a new goal.
For instance, sign up for a half-marathon or triathlon. Enter a
race for a cause. Start a running club. Find new ways to
challenge yourself so you stay interested, while setting new
goals to keep you motivated.
 Week 19
For the Love of Fruit

“An apple a day keeps the doctor away.”

Nineteenth century proverb—Wales

Fruits, like vegetables, are essential to promoting and

maintaining your health. They too are packed with vitamins and
minerals, fiber, and phytonutrients—all of which, as mentioned in
Week 8—Eat Your Vegetables, help fight disease, obesity, and
aging. Phytonutrients, also known as antioxidants, are especially
helpful in neutralizing molecules that cause cell damage, which can
lead to health problems.

Just as the colors found in vegetables are an indication of the

phytonutrients they contain, so are those found in fruit. On the next
page, you’ll find the Every Color of the Rainbow chart revised to
show the color categorization of fruit. You’ll notice that certain
phytonutrients are more easily found in fruit than in vegetables and
vice versa due to the natural colors found in fruit as compared to
vegetables. For instance, anthocyanins and lycopene tend to be
found more in fruit than vegetables due to the propensity for bright
red, blue, and purple colored fruits. On the other hand, you’ll notice
the nutrients found in green plant foods are more easily found in
vegetables than in fruit due to the wide variety of vegetables that
have a natural green color. This is why both fruits and vegetables are
important to a healthy diet. Since fruit is higher in calories than
fibrous vegetables, however, it is recommended that you consume
two to four servings of fruit per day, as compared to the
recommended four to six servings of fibrous vegetables.
 The Change

Consume two to four servings of whole fruit per day. (One serving =
1 cup of berries or other fruit; 1 medium sized fruit or ½ a banana or
grapefruit)

Roadmap for Success

 Since whole fruit is portable and can be eaten on the go, fitting
fruit into your day is relatively easy. Here are some tips to make the
two-to-four servings a day a cinch:

1. Start with What You Like: Look at the fruit listed in Every
Color of the Rainbow—Fruit. Pick out the fruit you like and
start incorporating them into your day.
2. Experiment: As with fibrous vegetables, try new types of fruit
every week. Again, when cooking or including fruit into recipes,
check healthy recipe sites online.
3. Prepare for the Week Ahead: Be sure to include fruit on your
grocery list, and make sure you buy enough to last through the
week.
4. Buy before Ripe. If you purchase fruit for the week, it pays to
choose some fruit that hasn’t fully ripened yet. This way, you
can be sure the fruit will last and not turn brown or mushy prior
to consumption. Underripe fruit will still be hard to the touch,
and bananas will be slightly green.
5. At Breakfast: Fruit is a food that naturally fits into a healthy
breakfast. Top your cereal or oatmeal off with a cup of
blueberries or half a banana. Eat an orange instead of having a
glass of orange juice. Or, for a quick breakfast you can take
with you, make a delicious fruit and protein smoothie (Refer to
Week 13—Eat Your Wheaties for a couple of recipe ideas.)

The Sugar, Cravings, and Fruit Connection

Our bodies naturally crave sugar both physically and emotionally.
Long before we knew how to refine sugar, our ancestors
biologically craved the sweetness of fruit because fruit provided
micronutrients that protected them from disease, helped them
maintain a healthy immune system, and were vital to health. On
an emotional level, we crave sugar because when we eat sweet
foods, serotonin—a neurotransmitter that affects our sense of
well-being and helps moderate our mood, sleep cycles, and
appetite—is released into our brain. Thus, the sugar we crave is
 our body’s way of telling us that it wants the micronutrients,
energy, and “feel good” hormones that come from eating fruit.
So the next time you crave something sweet, eat a piece of fruit. It
might be just what your body and mind are craving!

6. Lunch and Dinner:

Salads: Add fruit to salad to give it a sweeter taste. Good

fruit for salads include oranges, grapefruit, apples, pears,
raspberries, strawberries, blueberries, grapes, and raisins.
Sandwiches: Add apple or pear slices to sandwiches with
a little cheese for a sweet and savory flavor. Instead of
potato chips, potato salad, French fries, or pasta salad,
choose a side of sliced oranges, an apple, or fresh fruit
salad as a side to your sandwich.
Dessert: Instead of reaching for a cookie or piece of pie,
eat a piece of fruit with a small piece of extra-dark
chocolate (70 percent cacao content or higher) for an after-
meal treat.

7. Snacks:

It’s in the Bowl: When looking for a snack, we tend to

reach for those things that are most convenient. Minimize
unhealthy snacks such as candy and chips, and instead put
fruit front and center. Put out a bowl of fruit that doesn’t
require refrigeration, such as apples, bananas, oranges,
grapes, pears, cherries, and tangerines. Also, stock up on
fruit for each day at work for midmorning or early afternoon
snacks.
Simple Combos: If you are short on time, try some of
these combinations for a nutritious snack loaded with
vitamins and minerals:

1 pear and ¼ cup almonds

 1 apple sliced and layered on top of a piece of whole-grain
toast
½ a banana and 1 tablespoon peanut butter

Concentrated Antioxidant Juices and Supplements

Recently, there has been a huge wave of antioxidant supplements
out on the market. Yet, whole fruit and vegetables not only contain
the vitamins and minerals mentioned, but also contain other
naturally occurring benefits that get lost when those nutrients are
extracted and processed into bottled, pill, or powder form. As a
result, stick with the real thing and eat whole fruits and vegetables
as much as possible.

Did You Know?

In comparison to whole fruit, fruit juices—even those made with
100% juice—tend to be high in calories and provide little to no fiber.
As a result, drinking juice can cause a spike in your blood sugar.
One orange, for example, is about 65 calories and has 3 grams of
fiber, while a glass of orange juice is 85 calories and has no fiber. As
a result, whole fruit is digested more slowly, is more filling, and is
better at maintaining stabile blood sugar and energy levels than
juice.

Extra Credit
Already fanatical about fruit? Take it to the next level:

1. Focus on Variety: As with your consumption of vegetables, it

pays to eat a broad spectrum of colored fruit. Try to consume
at least two servings per week from each color of the rainbow.
2. Encourage Friends, Family, and Children: Encourage your
friends, roommates, or family members to make fruit a healthy
snack. Share a bowl of cherries with someone while watching
TV. Share some grapes with a coworker. Get your children to
make berry sundaes with you for dessert.
 Week 20
Live with Purpose

“The purpose of life is a life of purpose.”

Robert Byrne

Life is a wonderful gift, and we are blessed to be here. It may

sound corny, but think about it: how amazing is it that in the whole
entire universe, in all of time, you are here? Living. Breathing.
Learning. Loving. There are many things we can’t explain about how
and why we are here, but one thing is for certain: living life with
purpose gives us reason to live and gives life meaning.

Living with purpose means we are proactive in creating the life

we want and a life that has meaning and significance. It gives us
incentive to take responsibility for our actions, our decisions, and our
path in life, enabling us to be independent of mind. It isn’t about
tangible things or our job, but about who we are as individuals and
the mark we leave on society. A life of purpose gives us tremendous
clarity in what is important to us, helps us understand who we are,
reinforces our core values, and gives us the opportunity to find and
live with passion so we can create the life we want.

Having purpose also prevents us from becoming “stuck” in life.

It helps shape our actions, our thoughts, and our feelings, and
motivates us to take life by the horns and live without regrets, or
worse, live a life ruled by fear. When times are difficult, purpose
helps us navigate life’s challenges so we stay on course while
continuing to be the best that we can be.

The Change

Find your purpose in life and live it every day.

Roadmap for Success
Just as you’re an individual, so is your purpose in life individual,
as well as how you find that purpose. It’s most likely very different
than the purpose of your friends, family members, or colleagues.
Finding and living your life purpose is a journey, may take time, and
may change over the course of your life:

Self-discovery
The first step toward finding your purpose is self-discovery. It’s
important to know who you are, what your values are, and what is
important to you. To do so, begin by answering the following
questions:

1. What Do You Want? No matter your age, take some time and
really think about what you want out of life. Do this
independently of everything and everyone else. Only you have
the answer. Do not answer this question by considering things
you fear, resent, or are angry about. Also, avoid basing your
answer to this very important question on a need for approval,
or on proving yourself to the world. Instead, reach deep within
and think about what you want out of life and the person that
you want to be. Consider the following questions to gain some
insights:

When I look back on my life when I’m seventy, eighty,

or ninety, what will I want to have accomplished in my
lifetime?
If I had a child, what would I want that child to think of
me?
If I had grandchildren, what would I want them to think
of me?
If I died, what would I want my eulogy to say?
If I died, what would I want people to say about me?
What in life do I need or need to do that would 1) bring
me most pleasure, 2) bring me most fulfillment, and 3)
make me most content and satisfied?
 2. What Are Your Passions? Now that you know what you want
out of life, it’s time to consider your passions. Your passions
are what drive you and make life worth living. They are the
things that bring you joy and happiness. They are the things
you do out of love, not out of guilt. They are what you are
naturally predisposed to do, regardless of money or
recognition.
3. What Are Your Strengths? Now is the time to recognize
those things you do best. What are your talents? What can you
do better than most others? Often our strengths are linked to
our passions, but sometimes they are not. For instance, you
might be passionate about music, but you might be tone deaf.
As a result, musicianship may not be your strength. On the
other hand, you might be passionate about the environment,
and you might be strong at diplomacy and writing, potentially
making you perfectly suited for environmental policy. Whatever
the case, your answers to this question should be very
automatic. You know what you’re good at and what you aren’t
good at. Revisit the List of Strengths you created in Part III—
Tools and Resources.
4. What Matters to You? If you had to attach yourself to a cause,
what would it be? Is there something that creates a fire in your
belly? Is there something about your community or the world
we live in that you want to change or make better? Is there
something that makes you want to jump out of your seat and
take action?
Write a Personal Mission Statement
In business, companies summarize their intentions and purpose
with a mission statement. This gives the company direction and a
consistent message in everything they do. Essentially, their mission
statement is their brand. Now that you understand a bit more about
yourself, try to come up with your mission statement. In a few
sentences or less, describe what you believe is your purpose in life.
Include everything you just reflected on: your wants, your passions,
your strengths, and the things you care about. Why are you here?
What do you want to contribute to the world? What kind of influence
do you want to have? What gets you up in the morning? This
statement should be something you can identify with and be proud
of, and that can guide you through choices and life decisions in a
healthy and productive way. Write this statement in the Purpose and
Mission Statement section of Part III—Tools and Resources. If
you need a little more guidance, a great resource for building your
personal mission statement is Franklin Covey’s Mission Statement
Builder: www.franklincovey.com.

Make a Plan
Next, you’ll want to develop a plan that is aimed at living your
purpose and mission. Set goals for your life and think about what
you want to accomplish. Dare to dream, take a stand, and most
importantly, believe in yourself! What will your legacy be? Think
through the steps you need to take to reach your goals. These may
change over time, but setting goals around your purpose will put you
on a meaningful path and help you navigate life in a clearer way.
When opportunities present themselves, you can assess whether
they are in alignment with your plan; and when they aren’t, you’ll be
better equipped at making decisions and right choices for you.

Did You Know?

According to Dan Buettner of the Blue Zones, people who can
articulate their life purpose in one sentence are 20 percent happier
than those who can’t.

Living Your Purpose and Mission

1. Commit to Your Choice: You’re actively choosing to create a
life of purpose. Revisit your personal mission statement and
plan often, as these will continue to evolve. Remember that
living with purpose isn’t so much about you job or the “have-
tos” in life but rather about the choices you make, the
 contributions you make to society, and the person you choose
to be.
2. Remain Open to Change: As time goes by, you will change,
the world will change, and circumstances will change. All of
this is a natural course of life. How you react, however, is key.
Understand that as things change, flexibility will be helpful in
allowing you to adjust to changes as they happen. Tweak your
plan as needed, and continue to live with the purpose that is
meaningful to you.
3. Practice Daily: The more you live with purpose, the more it
will become second nature. Everyday, remind yourself of your
commitment. When you get up in the morning, read your
mission statement. Ask yourself, what are my goals for the day
and how am I going to accomplish these goals?
Extra Credit
Already living your purpose? Spread the wealth! Inspire others
to live purposefully. Develop a family mission statement or work with
colleagues to build a team mission statement. Help others see the
value in creating a meaningful life built around purpose, and help
them make it a reality.
 Week 21
Go Organic

“At home I serve the kind of food I know the story behind.”
Michael Pollan

Whether or not you are a Whole Foods consumer, you have

probably become increasingly aware of the organic movement.
Organic has gone way beyond food. Some may even say it has gone
too far. We now have consumer products, personal products, home
products, and even clothing that claims to be organic. No matter your
perspective on the organic movement as a whole, it’s hard to argue
against the benefits of organic as it pertains to our food supply and
agricultural practices.

Organic farming and conventional farming differ in several

ways. First, conventional farming uses chemical fertilizers, while
organic uses natural fertilizers, such as manure or compost to grow
plants. Conventional farming utilizes insecticides to reduce pests,
while organic farming uses beneficial insects and birds, mating
disruption, or traps to reduce pests and disease. Also, conventional
farming uses chemical herbicides to manage weeds, whereas
organic farming requires proper crop rotation, tilling, hand weeding,
or mulch to manage weeds. Conventional animal farming means that
animals are given antibiotics, growth hormones, and medications to
prevent disease and speed up growth time. Further, they are kept
indoors so they have little to no ability to graze or move. Organic
animal farming doesn’t allow any of these methods, and uses
preventative measures to help minimize disease, while providing
animals with access to the outdoors so they can roam more freely as
they are naturally meant to do.

Is Organic Really Worth the Price?

Many people wonder if the extra cost of organic food is worth the
price. In short, yes it is. There are many compelling reasons to
buy organic. Organic foods certified under USDA regulations are
produced without synthetic pesticides, fertilizers, antibiotics,
growth hormones, and feed made from animal parts, all of which
are questionable when it comes to your health. This is especially
true for children, who are even more sensitive to these unhealthy
chemicals, and pregnant or breast-feeding women, who can pass
on these chemicals to unborn fetuses or newborns.
From a produce perspective, organic ensures that fruit,
vegetables, grains, and other plant-based foods are grown without
the use of pesticides. Years before they were linked to liver,
kidney, and blood diseases, as well as cancer, the Environmental
Protection Agency approved many pesticides still used today.
Now, the EPA considers 60 percent of herbicides, 90 percent of
fungicides, and 30 percent of insecticides as potentially cancer
causing. The USDA has found that even after washing
conventionally grown produce, they carry much higher levels of
pesticide residue than those grown organically. Another reason to
choose organic produce is that research shows it contains more
nutrients and tastes better than conventionally grown produce.
When it comes to animal products, organic means animals are
raised without the use of antibiotics, growth hormones, and rbGH;
and they aren’t fed with feed made from animal parts. From a beef
perspective especially, this is important, as mad cow disease—a
fatal disease to humans—is spread when cows ingest animal feed
made with parts from dead animals. Further, antibiotic use in
animals can promote antibiotic-resistant strains of bacteria, while
growth hormones have been linked to an increased risk of cancer.
Finally, from an animal rights perspective, many organic farms
treat their animals more humanely. Look for terms like “free-
range” and “ranch raised” for products that come from animals
that weren’t confined in pens and were allowed to roam outdoors
in the fresh air.
 Organic farming is also healthier for the environment. Organic
agriculture practices help maintain a balance that promotes a healthy
ecosystem. Organic farming techniques help to build top-soil and
preserve ground water, as opposed to eroding soils and
contaminating the water supply. Animals are an integral part of
natural soil fertilization on organic farms, while on industrial farms,
there is a tremendous amount of waste, which contaminates wells
with E. coli and other pathogens. Lastly, factory farms are run on
cheap, nonrenewable fossil fuels, use a ton of energy, and pollute
the environment.

The Change

Whenever possible, buy organic fruit, vegetables, and animal

products.

Roadmap for Success

Although you might pay more for it now, buying organic food is
better for your health, which means it may be cheaper in the long
run. Here are some tips to make you a smart organic consumer:

1. Check the Label: Any and all organic food must meet USDA
standards to be labeled as organic. If a farmer or food
manufacturer labels a product as organic, it must be USDA
certified. If a food is a processed or prepared food product, it
must be 95 percent or more organic to carry the USDA organic
seal, while whole foods, such as produce, eggs, or other
single-ingredient foods must be 100 percent organic.
2. The Dirty Dozen and Clean 15: In general, thin-skinned fruit,
such as apples, pears, and berries, as well as many lettuces
and thin-skinned vegetables, such as spinach, peppers, and
potatoes, tend to retain pesticides, even after washing. On the
other hand, thick-skinned fruit, such as bananas, avocado, and
grapefruit, and “layered” or heartier veggies, such as onions
 and corn, tend to be safer. Every year The Environmental
Working Group (EWG) ranks popular produce items based on
the amount of pesticide residues found on them. They publish
the “Dirty Dozen” which lists the most contaminated produce
that should be purchased organic. They also publish the
“Clean 15,” which are safe for conventional purchase. Check
their most up to date listings at www.ewg.org to make informed
decisions about where you should prioritize your spending on
organics.
3. Lower Pesticide Loads: Choose produce, especially
vegetables, that have lower pest threats and as a result require
fewer pesticides during growth. Some veggies that fall into this
category include asparagus, broccoli, cabbage, and onions.
4. Animal Products: By law, organic meat and dairy products
are free from antibiotics, added hormones, and human growth
hormones. It is best to check authorities to be sure that the
brand or market you purchase from is actually organic. The
Cornucopia Institute conducts reports on eggs and dairy:
www.cornucopia.org. Also, the EWG recommends purchasing
organic dairy, meat, and other products from Organic Valley
Family of Farms, which is a cooperative of over 1,300 certified
organic farmers across thirty states.

Did You Know?

Health trumps environmental reasons for purchasing organics. In a
study conducted by the Nielsen Company, it was found that 76
percent of global consumers purchase organics because they feel
that they are healthier, while only 49 percent of respondents do so
because they think it is better for the environment.

Extra Credit
Already purchasing organics? Here’s how to take it to the next
level:
1. Farmer’s Markets: Support local farms by purchasing locally
grown produce at farmers’ markets and co-ops in your area.
2. CSAs: The best organic food is grown locally and in season.
Joining Community Supported Agriculture (CSA) is a great way
to get food that is fresh and in season from local farms
throughout the year (or most of the year). CSAs provide
seasonal food directly to the consumer by offering “shares” to
the public, which often include produce but may also include
meat and poultry. Members receive a box of produce every
week for their share. In order to find a CSA local to you, check
www.localharvest.org.
3. Home Grown: If you own a house with a decent-sized yard,
start growing your own produce and raising a few chickens for
fresh eggs. This will allow you to have control over how you
grow your food. Be sure you use natural techniques—not
pesticides—to manage pests, weeds, and other issues, and
learn the best way to raise and feed chickens.
 Week 22
Downshift Your Dairy

“Milk does a body good.”

The National Dairy Council

Ice cream on a hot summer day…milk in your cereal…cheese

in your omelet. If you’re fortunate enough to not be lactose intolerant,
dairy has probably been a regular part of your diet. And for good
reason: it’s high in protein and loaded with calcium. Unfortunately,
whole dairy products are also high in saturated fat. As we’ve
discussed in Week 11—Read the Box, saturated fat is a fat to avoid,
and as a result, too much whole dairy can be unhealthy.

The good news is that you don’t have to give up dairy altogether
to make a healthy change. A simple shift to low-fat milk from whole
milk saves you almost fifty calories and six grams of saturated fat per
glass of milk. If you shifted to nonfat or skim milk, you’d see a
savings of sixty calories and eight grams of saturated fat per serving.
If you typically consume a glass of milk a day, this would represent
five to six pounds in weight loss within one year, just by making this
one simple change.

And there’s more good news: this simple change can be applied
to all dairy products, including yogurt, cheese, and even ice cream. If
you consume dairy on a regular basis, you’d be doing your body a
wealth of good by making the shift.

The Change

Downshift from whole-fat dairy to low-fat (1%) or fat-free dairy.

Lactose Intolerance, What Can You Do?
If you suffer from cramping, gas, nausea, or diarrhea after
consuming dairy, you may be lactose intolerant. What this means
is that you have difficulty digesting lactose—a natural sugar found
in milk—due to a lack of lactase (a digestive enzyme that breaks
down lactose) in your digestive system. If you’re lactose
intolerant, however, you may still be able to enjoy dairy.
First of all, there are many products on the market for individuals
who suffer from lactose intolerance, such as lactose-reduced milk
and milk products. Also, according to Dr. Michael Martini of the
University of Minnesota Department of Food Science and
Nutrition, consuming dairy with a meal helps to reduce digestive
problems in almost 70 percent of lactose-intolerant people. This is
because the meal helps to slow down absorption of lactose into
the intestines, making it easier to digest. Finally, lactose
intolerance ranges in severity among individuals. Extreme lactose
intolerance is rare. Most individuals with lactose intolerance can
still consume fermented products such as cottage cheese, yogurt,
and aged or hard cheeses due to their low lactose content, or
other animal milks, such as goat milk and sheep milk, without any
difficulties. Also, studies have shown that individuals who are
lactose intolerant who continue to drink milk can tolerate as much
as eight ounces of milk a day because of adaptations by intestinal
bacteria.

Other Sources of Calcium

One reason dairy is considered an important part of a healthy diet
is because it’s one of the best sources of calcium, a nutrient
instrumental to bone health. The FDA recommends that adults get
1000 mg of calcium per day, and one serving of skim milk alone
delivers 30 percent of your daily calcium requirement. Although
dairy is one of the best sources of calcium, here are several foods
that are good sources of calcium as well:
 Sardines (3 ounces canned in oil with bone): 325 mg
Collard Greens (1 cup boiled and drained): 266 mg
Spinach (1 cup boiled and drained): 245 mg
Pink Salmon (3 ounces canned with bone and liquid): 181 mg
Soybeans, Green (½ cup cooked and drained): 130 mg
Turnip Greens (1 cup cooked and drained): 197 mg

Source: Nutritiondata.com

Roadmap for Success

Many people claim low-fat dairy tastes watery or are afraid to
have low-fat dairy because they think it will taste bad. Just like most
things, it’s all about what you’re used to. If you’re currently
consuming whole-fat dairy products, you can adjust your taste buds
to low-fat or even nonfat dairy with these simple tips:

1. Got Milk? Depending on what kind of milk you’re drinking

today, you’ll want to shift your milk down to the next level of fat
content. For instance, if you currently drink whole milk, start the
week off by drinking 2% milk instead. On the other hand, if
you’re currently drinking 2% milk, switch to 1%. This change
will be slight enough that your taste buds won’t go into shock.
After two or three days, go down to the next level of reduced
fat. Your goal is to eventually drink milk that is no higher in fat
content than 1%.
2. Yogurt: Many popular brands of yogurt on the market are
already nonfat or low fat. However, if you’ve been having full-
fat yogurt, move to low fat. If you prefer a richer, creamier taste
in yogurt, try Greek yogurt. Even nonfat Greek yogurt is much
creamier and richer than conventional yogurt. Also, it’s higher
in protein and lower in sugar than conventional yogurt, so
you’re getting better nutrition ounce for ounce. If you normally
 eat yogurt that is sweetened or has fruit on the bottom, try
unflavored plain yogurt and add your own fresh fruit for a much
healthier choice.
3. Cheese: Fat-free cheese tends to be rubbery and funny in
taste, so I recommend that you indulge in reduced-fat cheeses.
The one exception to this is fat-free feta cheese, which tends
to have a palatable texture and is very tasty in salads and
omelets. Some tasty low-fat cheeses include part-skim
mozzarella, reduced-fat cheddar (shredded or regular), and
reduced-fat Swiss cheese.
4. Ice Cream: If you tend to eat ice cream frequently, make the
switch to low-fat frozen yogurt most of the time. If, however, ice
cream is a rare indulgence, by all means, enjoy the real thing.
5. Coffee: If you take cream or half-and-half in your milk, back off
to whole milk. Once you get used to the whole milk in your
coffee, step it down to 2%. Eventually work your way down to
1% milk.

Did You Know?

Thirty to fifty million Americans are lactose-intolerant. This number,
however, is highly dependent on race—only 2 percent of individuals
of northern European descent are lactose intolerant, while 60 to 80
percent of African Americans and Ashkenazi Jews, 50 to 80 percent
of Hispanic Americans, 95 percent of Asians, and 100 percent of
Native Americans are lactose intolerant. As a result of intermarriage
between races, however, these numbers are on the decline.

Extra Credit
Already consuming low-fat dairy on a regular basis? Take it to
the next level by moving toward nonfat dairy and skim milk.
 Week 23
Build Healthy and Supportive Relationships

“The only way to have a friend is to be one.”

Ralph Waldo Emerson

Supportive, healthy relationships play an important part to our

emotional health and well-being. Studies show that people with
healthy relationships are happier and have less stress than those
who don’t. As a matter of fact, healthy relationships can have a
greater impact on our well-being than diet, exercise, stress, smoking,
drugs, and even genetics. In a study published in the American
Journal of Epidemiology, it was shown that individuals who lacked
social and community ties were two to three times more likely to die
prematurely than those who were well connected.

According to Dean Ornish, M.D., founder of the Preventive

Medicine Research Institute and author of Love and Survival: The
Scientific Basis for the Healing Power of Intimacy, loneliness and
isolation increase our likelihood of engaging in behaviors deemed
detrimental to our health. They also keep us from fully experiencing
the joy of everyday life. Love, intimacy, connection, and community,
however, are healing and have the power to increase health, joy, and
meaning in our lives.

Did You Know?

Independent of behaviors, leading a lonely and isolated existence
increases the likelihood of disease and premature death from all
causes by 200 to 500 percent or more.

The Change
 Cultivate healthy and supportive relationships, while minimizing
those that are toxic.

Roadmap for Success

All relationships are significant, or at least they can be. Whether
your relationship is with a friend, a family member, or even a
colleague, you have an opportunity to build a relationship that is
meaningful. Actively contributing to your relationships helps increase
their value by allowing you to build the qualities into them that will
drive better health, better communication, and better intimacy.

1. Quality Control: In order to build supportive relationships, it

pays to know what qualities you deem important in another
individual, and thus, the relationship. Make a list of the qualities
that make you feel loved, valued, respected, and supported.
Then make a list of the qualities that make you feel the
opposite. Look to connect and build relationships with
individuals who possess the more supportive qualities, and
minimize exposure to individuals who possess the latter.
Although you can’t completely shut certain individuals out of
your life, limiting your exposure to those individuals who aren’t
supportive, who tear you down, or who don’t possess the key
qualities that are important to you is critical to your mental well-
being.
2. Give and Take: Building solid relationships requires both
parties’ involvement. It’s important that you take an active role
in developing and maintaining your relationships, just as it’s
important that your friend or loved one does the same.
Otherwise, the relationship is lopsided, which inevitably can
cause resentment and disappointment. Although there will
obviously be times when one person is more reliant on the
other, and vice versa; it shouldn’t always be a one-way street.
Be there for your friends and loved ones, but also let them be
there for you.
3. Do as to Others: Healthy, supportive relationships need to be
built on mutual respect, trust, and honesty. Just as you want to
trust the other person, it’s important that you are trustworthy in
return. It’s also important to be yourself while allowing others to
be themselves. And finally, treating others with kindness and
the respect they deserve is important in gaining the respect
you desire. There will always be times when we may not fully
agree with our friends or loved ones, but mutual respect is a
must.
4. Practice Healthy Behaviors: Relationships constantly evolve
and take work to keep them healthy. It is naïve to think you’ll
never come across difficult situations or moments with those
you love. How you handle those situations, however, is what’s
most important. In order to cultivate and maintain healthy
relationships, practice some of the following behaviors:

Healthy Communication: When disappointment

occurs in your relationships, communicate honestly
and openly in a respectful way. Avoid unhealthy
behaviors or tactics, such as the silent treatment or
holding grudges, which can cause dissention or hurt.
Active Listening: Take a genuine interest in what
others have to say. Healthy relationships require that
each person feels heard and can openly and honestly
talk about important matters. Take the time to really
listen to one another. Actively help one another work
through difficult times and situations so you can share
your lives at a much deeper level.
Forgiveness: No one is perfect, including you. Your
friends and loved ones at some point or another will
disappoint you, and you them. Just as you would want
them to understand and forgive your imperfections, it’s
important that you do the same in return.
Dependability: Obviously there are times when things
come up that prevent us from following through on
what we promise, but if we perpetually drop the ball,
we are sending others a message that we don’t value
 them or their needs enough to be dependable. Keep
your word and your promises, and look to develop
relationships with those who will do the same.
Unconditional Ties: There is nothing worse than
having someone in your life resurface when they are
in need or are looking for a favor, only to vanish when
their needs are met. Look to develop relationships
with individuals with whom you genuinely enjoy being
around, and not because they can do something for
you. And on the other side, find individuals who value
you and your friendship without always expecting or
needing something in return.

Extra Credit
Already great at building strong relationships in your life? Take it
to the next level by dealing with toxic or unhealthy relationships.
Toxic relationships can take a real toll on our well-being, and as a
result it’s healthy to limit your exposure to toxic individuals. If you
can’t completely sever ties with someone then work to minimize their
negative influence. Here are some tips:

1. Identify Toxicity. Toxic relationships often go hand-in-hand

with negativity. If an individual makes you feel bad about
yourself, what you do, or how you are as a person, then the
person is toxic. Toxic people can show their negative qualities
by being competitive, manipulative, narcissistic, judgmental,
jealous, disrespectful, or insincere. Toxic people often make
others feel bad in order to feel better about themselves.
2. Attempt to Make Repairs. If you value someone who is toxic,
try to speak to them about your concerns. Explain that you
care about them and your relationship but feel there are
unhealthy aspects. Express that you’d like to find ways to
make your relationship healthier. If they are receptive, you may
be able to salvage the relationship. If they aren’t, it might mean
it’s time to move on.
3. Set Clear Boundaries. Unfortunately, toxic relationships can
exist with anyone, including family members, colleagues, or
long-time friends, making it difficult to completely remove them
from your life. In these cases, minimize the time you spend
with them and set appropriate boundaries. If they cross a line
or don’t respect your boundaries, let them know that although
you love and care for them, their negativity isn’t welcome.
Explain to them that if they can’t be positive or respectful, then
you can’t be around them.
4. Pull in Positive People. Have you ever had a friend who
made you feel special, gave you more confidence, or even
made you feel empowered? This is the type of person who
brings positivity into your life. The more you surround yourself
with positive, high-energy individuals, the less room you’ll have
for those who are negative. Continue cultivating healthy
relationships so the unhealthy relationships become less
impactful.
 Week 24
Stop Portion Distortion

“We never repent having eaten too little.”

Thomas Jefferson

Many of us tend to overestimate appropriate portion sizes while

underestimating the amount of food we eat. It’s no surprise: over the
last twenty years, we’ve seen continued growth in portion sizes to a
point where we’ve entered an era of “portion distortion.” At
restaurants and fast-food establishments, super-sized portions are
served in order to provide “super” value to the customer. At the
grocery store, companies have super-sized packaging of their
products, and even at home, we’ve managed to steadily increase the
size of our dinnerware. Unfortunately, all this growth has had an
impact on our waistlines, too: we think big, we eat big, and it shows.

The simple skill of knowing how much to eat is an important key

to weight loss and weight maintenance. Further, eating appropriate
portions enables us to eat to a point where we are comfortably
satiated, yet not so full that we regret it later.

The Change

Learn healthy portion sizes of the foods you eat, and practice portion
control on a daily basis.

Did You Know?

Research has shown Americans often underestimate how many
calories they are consuming each day by as much as 25 percent.
Roadmap for Success
In order to understand appropriate portion sizes of foods, there
are two things you’ll need to learn: 1) you’ll need to understand how
much of a typical food constitutes a portion size, and 2) you’ll need
to understand what that portion size looks like visually.

The following lists include a select number of various types of

food, their typical portion sizes, and photographs of typical everyday
objects that equate to the portion size. Although there are a few
exceptions, most of the foods listed are whole, as there are an
infinite number of processed or packaged foods. Further, since
eating whole foods is always recommended over processed foods, it
seems more appropriate to focus on them.
 Did You Know?
In the 1980s, the average plate size was 10” in diameter. Today, the
average plate size is 12”. Dr. Wansink of Cornell University found
that when individuals are given a larger plate, they tend to over-
serve themselves. However, when individuals eat off the smaller
plate, it can result in 22 percent fewer calories consumed. If on a 12”
plate a typical dinner has 600 calories, this shift to a smaller plate
size could result in 14 pounds of weight loss over the course of a
year for an average adult.
 If you don’t already have measuring cups and measuring
spoons, purchase them. You may even want to consider investing in
a nutrition scale, which will allow you to weigh various foods. Spend
this week measuring what you eat and comparing it to the visual
cues so you can accurately understand typical portion sizes and
what they look like. Display some of the everyday items in your
kitchen so they are conveniently located. You may even want to take
a couple of them with you when you go out to eat. Eventually, you’ll
be comfortable assessing portion sizes without measuring cups,
spoons, or props, and will be able to do so no matter where you are.

Dining Out
Eating appropriate portion sizes can be especially challenging
when we eat out at restaurants. To keep portions in perspective,
consider ordering two appetizers instead of an entrée. If you are
dining with others, you may want to split an appetizer and an entrée
with another person. If you order an entrée for yourself, evaluate
how much of the food on the plate equates to a portion size and set
the rest aside. You can either ask for a doggie bag or give the food
to another person. And always share dessert.
 Week 25
Get Strong

“A man’s health can be judged by which he takes two at a

time—pills or stairs.”
Joan Welsh

Although the concept of strength training may conjure up

images of big, brawny men, it’s actually an activity that can provide
many benefits to all of us. As you might expect, one of the most
obvious benefits of strength training is improvement and
maintenance of muscle tone. When we strengthen our muscles, we
increase our lean body mass while decreasing our body fat. Further,
we can boost our metabolism by up to 15 percent, making our
bodies more efficient at burning calories. This is instrumental to
weight loss and weight management, and to having a lean physique.
But the benefits go way beyond looking fit.

After we hit puberty, we begin to lose about 1 percent of our

bone and muscle strength every year. When we don’t do anything to
replace the lost muscle mass, it will inevitably turn to fat. Strength
training, however, can stop, prevent, and in many cases reverse
bone and muscle loss, warding off degenerative diseases such as
osteoporosis and arthritis. Strength training also improves function of
tendons, joints, and ligaments. This improves balance, flexibility, and
coordination, reducing risk of injury and risk of falling by as much as
40 percent. Studies also show that strength training can improve
cardiac function and lower blood pressure, while improving good
cholesterol, glucose tolerance, and insulin sensitivity. Similar to
aerobic exercise, strength training releases endorphins, which
improve mood and act as antidepressants, improving sleep patterns
and overall well-being.

The Change
Do 20 to 30 minutes of strength training two to three days per week.

Roadmap for Success

As with any exercise regimen, consult your doctor before
starting a strength-training program. Make sure to discuss any
injuries or injury-prone areas with her to be sure that you introduce
exercises safely into your workout. If you’re new to strength training,
you might want to hire a personal trainer for a few sessions to learn
and understand proper technique and form, which are important to
preventing injuries or pulled muscles. Additionally, they’ll educate
you on the various types of exercises you can do, as well as
motivate you through the process. A good personal trainer will also
be sure to design a training program that is safe and effective for you
and your needs. If you can’t afford a personal trainer or don’t want to
hire one, look for classes at gyms that include weight or resistance
training, such as Body Pump or Body Sculpting. These can be great
introductions to basic strength training and will probably be
appropriately challenging, especially if you are a beginner.

Types of Strength Training

Strength training comes in many forms. What is important is
that you choose the form(s) you’ll most likely enjoy and continue
doing. If you’re more likely to do classes than work out on your own,
then take a class. If you’re a private person and like to exercise
alone, then pick up a couple of books or DVDs on weight training to
get started. When deciding what kind of strength training you are
most interested in, here are some of the more typical types to
consider:

Weight Training: Using either free weights (dumbbells or

barbells) or weight machines, weight training involves
developing muscles by lifting weights through a full range of
motion. It’s one of the easiest formats to learn and to
incorporate into a fitness regimen.
 Circuit/Interval Training: Strength exercises are combined
with endurance and aerobic exercises, giving you all the
benefits of both a cardiovascular and strength training workout.
This builds muscle endurance and maximizes your workout by
including strength and cardio in one workout.
Body-weight Exercises. This type of strength training utilizes
your body for weight and resistance instead of equipment. You
can do exercises for all your muscles using this format. Typical
exercises include push-ups, pull-ups, abdominal crunches, and
leg squats. Also, yoga and some forms of Pilates fall into this
type of strength training.
Resistance Training: Resistance training strengthens muscles
by using resistance (pushing, squeezing, stretching, or
bending) and can be done in the water with resistance bands,
resistance machines (such as those used for Pilates), or
weights. Resistance bands, which are lightweight tubes that
provide resistance when stretched, are probably the easiest
and cheapest format. They are generally available at any
sporting goods store and online.
Isometrics: During isometrics, you work muscles by holding
weights or using resistance in one position for several
seconds, with very little to no movement. This format is most
beneficial for targeting and strengthening muscles at a specific
joint angle.
Plyometrics: Muscles are strengthened through bursts of
energy such as hops, bounds, and jumps. Plyometrics is said
to use more than the usual number of motor units, making it a
highly effective form of strength training. It’s typical to training
programs for most sprinters, jumpers, and throwers, and
increases speed, strength, and explosive power.

Basics of a Strength Training Program

Always start a new exercise program off slowly. Taking on too
much too quickly can often result in workout burnout, or worse,
injury. Start with lighter weights or resistance at the beginning so you
get comfortable with the exercises and movements. As you become
more comfortable and confident, use heavier weights. Regardless of
the type of strength training you do, most forms include the following
components in a workout:

1. Warm-Up and Cool-Down: As with any exercise, a warm-up

and cool-down are a must. A warm-up prepares your body for
exercise, and the cool-down helps it ease back into a normal
heart rate range. When warming up, do five to ten minutes of
moderate intensity aerobic activity, such as walking, followed
by static stretches of the muscles you plan on exercising.
When cooling down, do at least three minutes of low intensity
aerobic exercise followed by more static stretching. (Refer to
Week 10—Take Time to Stretch for some examples of
stretching exercises.)
2. Repetitions and Sets: Strength-training programs, especially
weight training and resistance training, often use a
set/repetition structure for each exercise. A repetition is one full
movement of an exercise, such as a bicep curl, while a set is a
grouping of repetitions. Sets can incorporate anywhere from
eight to fifteen repetitions, and many workouts may include two
to three sets of each exercise. Doing eight to ten repetitions is
usually best for building muscle, while doing twelve to fifteen
repetitions is best for toning. When beginning, however, keep it
simple and do one set of twelve to fifteen repetitions. Research
shows that a single set of twelve to fifteen repetitions at the
right weight is just as effective as doing three sets of the same
exercise.
3. Weight or Resistance: When doing weight training or
resistance training, it’s important that you use the proper
weight or resistance. To know how much weight you should
use, choose one that is heavy enough so you feel tired after
twelve to fifteen repetitions. For every set you do, the last
repetition should be very difficult. Once you can do fifteen
repetitions of an exercise easily, you should increase the
weight or resistance. If you’re doing exercises that use your
 own body weight, do as many repetitions as possible until your
last repetition is very difficult. Although mild muscle soreness is
normal throughout exercises, sharp pain shouldn’t occur. If you
ever feel pain, stop the exercise. Also, if you feel severe
muscle soreness or feel as though your joints are swollen after
exercise, it may mean that you have overdone it.
4. The Importance of Rest: Resting your muscles is just as
important as exercising them. When you do strength training,
your muscles become stronger because you tear them during
strength training, and then they rebuild during rest periods.
This tearing and rebuilding is what makes them strong. As a
result, it’s important to rest your muscles sufficiently so they
have enough time to rebuild. Resting specific muscles for forty-
eight hours before exercising them again is optimal. In order to
give your muscles the rest they need, you may opt to do a full-
body workout that trains all muscles two to three times a week,
such as Mondays, Wednesdays, and Fridays. Or you might
split muscle groups between days and do strength training on
a daily basis, alternating muscle groups each day. For
instance, on Mondays you might work your back and chest,
Tuesdays your arms, Wednesdays your legs, etc. Either way,
make sure to rest each muscle group for the prescribed forty-
eight hours.
5. Seeing Results: If you’re new to strength training, you might
be curious as to how quickly you might see results. If you
follow the prescribed two to three strength training sessions
per week, lasting twenty to thirty minutes each, you may see
improvements in your strength and endurance, as well as
improved muscle definition, in as little as a few weeks.
However, as with anything, you’ll get out of it what you put into
it.
Sample Exercises
Although there are hundreds of exercises you can do for
strength training, the following exercises are very simple and require
little to no equipment. You can do all of these exercises in one day
for a full-body workout. Aim to start with one set of fifteen repetitions
of each exercise. Once you feel comfortable with these, do two sets
of twelve to fifteen repetitions of each exercise. As with stretching,
it’s always best to work larger muscle groups first and smaller
muscle groups last.

Back—Bent Over Rows: Back exercises are hard to do without any

equipment. This exercise, however, can be done with dumbbells, a
barbell, or even a resistance band. For simplicity, the following
explanation uses two dumbbells. Place two dumbbells on the floor in
front of you. Stand with your feet slightly wider than shoulder width
apart. Keep your knees slightly bent and pointing directly forward
throughout the exercise. Bending at the hips, reach down to grab the
dumbbells. Hands should be at a slightly wider-than-shoulder grip.
Lift from the hips so the dumbbells come off the ground, while
keeping your lower back flat. This is your starting point of the
exercise. (Refer to Figure: Bent Over Rows 1.) Inhale, and as you
exhale, squeeze your abdominals in and slowly bend the arms to lift
the dumbbells up to your chest, while squeezing your shoulder
blades together. Keep your head up and look straight ahead
throughout the exercise. Inhale and slowly straighten the arms to
lower the dumbbells down, while keeping your back still. (Refer to
Figure: Bent Over Rows 2.) Repeat for twelve to fifteen repetitions.
Figure: Bent Over Rows 1
 Figure: Bent Over Rows 2

Chest—Push-ups: This is one of the most simple yet most effective

exercises you can do to strengthen your chest muscles. Start by
lying down on your stomach with your feet together. Place your
hands at shoulder level, palms flat on the floor and slightly wider
than shoulder width apart. Keep your gaze down to the floor to keep
your neck in alignment with your spine. Pull your belly button into
your spine and inhale. Push yourself up off the floor by straightening
your arms while exhaling and keeping your whole body (heels to
neck) in a straight line. Don’t let your pelvis drop or your butt stick up
into the air. (Refer to Figure: Push-ups 1.) Inhale as you lower
yourself down until your upper arms are parallel to the floor. (Refer to
Figure: Push-ups 2.) Return to the starting position. Repeat for
twelve to fifteen push-ups.
 Figure: Push-ups 1

Figure: Push-ups 2

Chest—Alternate Push-up: If standard push-ups are too difficult,

modify them by placing your knees on the floor. (Refer to Figure:
Alternate Push-ups 1.) Do the same movements as above, but keep
your body in a straight line from your knees to your neck instead.
(Refer to Figure: Alternate Push-ups 2.) Once you’re able to do
twelve to fifteen of these comfortably, begin by doing as many
standard push-ups as possible, and then these for the remaining
number of repetitions.
 Figure: Alternate Push-ups 1

Figure: Alternate Push-ups 2

Shoulders—Lateral Shoulder Raises: Hold five-pound dumbbells

in each hand, palms facing in toward your body. Stand with your feet
shoulder width apart, knees slightly bent. (Refer to Figure: Lateral
Shoulder Raises 1.) Take a deep breath in, and as you exhale, lift
your arms out to the side, keeping them straight until they are
parallel to the ground. Do not lift the weights higher than shoulder
height. (Refer to Figure: Lateral Shoulder Raises 2.) Inhale as you
bring the weights back down to your sides. Repeat for twelve to
fifteen repetitions.
Figure: Lateral Shoulder Raises 1
 Figure: Lateral Shoulder Raises 2

Biceps—Biceps Curl: Stand with feet shoulder width apart, holding

five-pound dumbbells in each hand. Keep knees slightly bent,
holding the weights down at your sides so that your wrists are facing
out toward the front of you. (Refer to Figure: Biceps Curls 1.)
Keeping elbows still, bend both arms so the weights are brought up
to your shoulders with your wrists facing inwards toward your
shoulders. (Refer to Figure: Biceps Curls 2.) Bring the weights back
down to the starting point. Repeat for twelve to fifteen repetitions.
Figure: Biceps Curls 1
 Figure: Biceps Curls 2

Triceps—Triceps Dips: Sit at the end of a chair or bench. Wrap

your hands around the front of the chair so your knuckles are facing
forward. Lift your buttocks off the chair and walk your feet forward
until they are straight out in front of you and your butt is only a
couple of inches from the chair. (Refer to Figure: Triceps Dips 1.)
Take a deep breath in and lower your body straight down by bending
your upper arms until they are parallel to the floor. Your forearms
should become perpendicular to the floor. (Refer to Figure: Triceps
Dips 2.) Exhale as you push yourself back up until your arms are
straight again. Repeat for twelve to fifteen repetitions.

Figure: Triceps Dips 1

 Figure: Triceps Dips 2

Legs—Squats: This exercise works your quadriceps, your

hamstrings, and your glutes. Stand with your feet shoulder width
apart, holding a dumbbell in each hand. (Refer to Figure: Squats 1.)
Slowly bend your knees while keeping your back flat until your thighs
are parallel to the ground. Keep the weights straight down by your
sides. Your legs should be bent at a ninety-degree angle, and your
knees should be directly over your feet so they don’t go past your
toes. (Refer to Figure: Squats 2.) Inhale as you straighten your legs
back to the starting position. Repeat twelve to fifteen times.
Figure: Squats 1
 Figure: Squats 2

Legs—Alternating Lunges: Lunges are great for developing

balance and strengthening your quadriceps, glutes, and hamstrings.
Stand with your feet together, toes pointing straight ahead. Keep
your head up and look straight ahead. (Refer to Figure: Alternating
Lunges 1.) Take a large step forward with your right leg. Bend the
right leg and lower your hips so your upper right thigh becomes
parallel to the floor. Keep your right knee above your right ankle so it
doesn’t go past your toes. Lower yourself down until both legs are at
a ninety-degree angle. Do not touch the floor with your left leg.
(Refer to Figure: Alternating Lunges 2.) Push off with the right foot to
come back to the starting position. Repeat on the other side. Do
twelve to fifteen repetitions of each leg.
 Figure: Alternating Lunges 1

Figure: Alternating Lunges 2

Calves—Calf Raises: This exercise is great for toning your calves.

Stand holding the back of a chair with your feet shoulder width apart,
knees slightly bent. Keep your head up and look straight ahead.
(Refer to Figure: Calf Raises 1.) Slowly lift yourself up by going onto
the balls of your feet. (Refer to Figure: Calf Raises 2.) Then lower
your heels down until they reach the floor. Repeat for twenty to thirty
repetitions. (For a larger range of motion, you can do this exercise
on the edge of a stair or step. Lower your heels so they hang off the
stair for the starting position.)

Figure: Calf Raises 1

 Figure: Calf Raises 2

Extra Credit
Already actively incorporating basic strength training into your
exercise regimen? Take it to the next level by diversifying your
exercises. There are many types of exercises you can do to build
strength. Try switching the exercises you do for each muscle group,
or switch from a full-body workout to specific muscle groups on
specific days. If you only work one or two muscle groups per day, do
a minimum of four different exercises for each muscle, and make
sure you do a minimum of twenty to thirty minutes of strength
training for each workout. If you want to learn more strength training
exercises, refer to the list of strength-training resources listed in Part
III—Tools and Resources.
 Week 26
Gone Fishin’

“Fish is meant to tempt as well as nourish, and everything that

lives in water is seductive.”
Jean-Paul Aron

This week’s change is to eat more seafood, including both fish

and shellfish. If you already eat seafood and enjoy it, this week’s
change should be pretty easy. On the other hand, if you aren’t big
into seafood, it may take a little effort. Luckily, there are a lot of types
of fish and shellfish that provide healthful benefits.

Seafood is an excellent source of protein and is low in saturated

fat. Fish in particular is high in omega-3 essential fatty acids (EFAs)
—a healthy fat that benefits the heart. Research has shown that
omega-3s reduce the risk of heart disease by lowering triglyceride
levels, cholesterol, and blood pressure. Eating seafood may also
help to reduce risk for cancer.

Seafood is rich in a variety of vitamins and minerals—all

important to a healthy diet. And it is much lower in calories than
meat, pork, or poultry, so it helps to keep your caloric intake at a
lower level, facilitating weight loss and weight management.

The Change

Eat two servings per week of 3 to 3-1/2 ounces of seafood.

Did You Know?

Studies involving hundreds of thousands of participants indicate that
eating approximately one to two 3-ounce servings of fatty fish a
week—salmon, herring, mackerel, anchovies, or sardines—reduces
the risk of death from heart disease by 36 percent.

Roadmap for Success

Consuming fish is no more difficult than consuming meat or
chicken. Here are some ideas about how to get more of it into your
diet:

Cooking and Ordering Seafood

Healthy food can become less healthy depending on how it’s
prepared. Always opt for baking, boiling, grilling, and poaching when
preparing (or ordering) fish. Never consume fried fish, as most fried
fish is high in saturated fat and possibly trans fats due to the oils
used during frying. If marinating your fish, choose marinades or rubs
that are low in fat and sodium. Also, use spices and herbs, as well as
lemon juice and fruit salsas for naturally low-fat and low-calorie
seasoning. If you’re new to preparing fish, here are some very
simple ways to integrate fish into your week:

1. Keep It Light: If you don’t eat much fish today, you might be
better off choosing lighter fish to start. Lighter fish, such as
tilapia and sole, is mild and light. A tasty and easy way to
prepare fresh fish is to put the fish into a baking dish, then
squeeze fresh lemon over the fish, and season with fresh dill,
salt, and pepper. Cover the dish with aluminum foil and bake at
350 degrees Fahrenheit. Cook for ten minutes per inch of
thickness of fish.
2. Keep It Simple: Use canned salmon and canned light tuna.
Add a little olive oil, capers, and mustard to make a tasty and
healthy salmon or tuna salad. Mix canned fish with raw egg
and whole-wheat breadcrumbs, and bake to create fish
burgers and fish melts.
3. Sushi: Sushi is a very popular cuisine. Note, however, that
consuming raw or undercooked seafood can pose health
 concerns. Be sure you choose sushi restaurants that use high-
grade seafood. Also, make sushi at home with brown rice or
ask for it when dining out to get more whole grains and fiber
into your meal.
4. Salad Toppers: Add shrimp or salmon to a big salad in lieu of
the conventional chicken breast or steak. When eating at a
restaurant, do the same.
5. Pasta Tosses: Make linguini with clam sauce much richer in
omega-3s by adding shrimp, mussels, oysters, and scallops.
Remember to serve with whole-grain pasta for a tasty yet filling
dish.
6. Spanish Flair: Paella is an easy-to-make traditional Spanish
rice dish. Make seafood paella with Spanish seasoned brown
rice and add shrimp, clams, king crab, and mussels.
7. Use Cookbooks and Web sites: In order to come up with
some tasty recipes, go online to any of the recommended
cooking Web sites in Part III—Tools and Resources, or
purchase a cookbook especially geared toward preparing
healthy fish dishes.
Avoiding Contaminants
Recently, there has been great concern about toxic chemicals
and contaminants in our fish supply, and with good reason: industrial
waste causes mercury, PCBs (polychlorinated biphenyls), dioxins,
and other environmental contaminants to plague our waters and
infest our fish.

In general, older and bigger fish tend to have higher levels of

contaminants, as they spend more time in polluted waters. The best
thing you can do is to diversify your intake by eating many types of
fish, and focusing on consuming fish and shellfish that are smaller
and less likely to contain contaminants. Be aware that there are
several varieties of some types of fish, some having fewer
contaminants than others. For instance, white albacore tuna is much
higher in PCBs than canned light tuna.
 Since eating seafood provides so many healthful benefits, it’s
important to get it into your diet. The Environmental Protection
Agency (EPA) and the Environmental Defense Fund (EDF) publish
data on all types of seafood, their contaminant levels, and
recommendations on the frequency with which you should consume
different varieties. Below, find listings of various types of popular
seafood categorized by how frequently they should be consumed
due to the level of mercury or PCBs they may contain. If a type of
fish or shellfish isn’t marked as having either mercury or PCBs, then
it only contains trace levels. Each list also provides information on
the level of omega-3s found in each seafood variety. Since pollution
levels in our waters can change, check the EPA (www.epa.gov) and
EDF www.edf.org Web sites for the most up-to-date data:
Shellfish and Cholesterol
Shellfish, especially lobster, crab, and shrimp, tend to be relatively
high in dietary cholesterol, compared to other foods. Research
shows, however, that dietary cholesterol isn’t the main concern in
raising blood cholesterol. Saturated fat, however, is. Unless you
have high cholesterol, consuming shellfish shouldn’t be a
concern. If you’re concerned about your cholesterol intake,
consult your doctor to be sure.
Sources: National Resources Defense Council, American Heart
Association (AHA), Environmental Protection Agency (EPA), and
Environmental Defense Fund (EDF).

Omega-3 Supplementation
If adding fish to your diet is a challenge or if you truly dislike fish,
consider supplementing your diet with fish oil. Omega-3 essential
fatty acids (EFAs) are an important part of a healthy diet due to
 the fact that our bodies cannot produce them on their own. In
particular, omega-3s play a vital role in the health of our cells and
reduce the risk of heart disease and stroke, as well as symptoms
of hypertension, depression, attention deficit hyperactivity
disorder, joint pain, and other health issues. Further, consuming
foods rich in omega-3 is instrumental in balancing our omega-6 to
omega-3 ratio.
The optimal ratio of omega-6 to omega-3s is 1:1 and should be no
higher than 4:1. The average American diet, however, sees a
consumption of omega-6s 14 to 25 times that of omega-3s,
according to the University of Maryland Medical Center. This
imbalance has been associated with many of diseases we face
today, including cancer, asthma, arthritis, and heart disease. As a
result, it’s important to increase consumption of omega-3, while
decreasing consumption of omega-6 to restore our intake to a
healthy ratio.
Sources of omega-3s include fish oil and certain oils found in
plants, seeds, and nuts. Studies show that fish sources of omega-
3s are better than plant sources because the omega-3s found in
fish are already converted to DHA and EPA. These are known to
lower triglycerides, reduce the risk of heart disease, and lower
blood pressure. Plant sources, on the other hand, are rich in
alpha-linolenic (ALA) acids, which need to be converted by the
liver into DHA to get the most benefit.
If you do not consume fatty fish 3x a week at a minimum,
supplement your diet with 1000 mg of EPA/DHA fish oil. If you’re
concerned with mercury and other contaminants from fish, or are
vegan or vegetarian, you can get your omega-3s from
phytoplankton—a single-celled alga that floats in the ocean. Some
phytoplankton contains DHA and EPA and provides the same
benefits as those of fish without the risk of contaminants.

Some other things to keep in mind about your exposure to

contaminants:
1. Dining Out: When dining out, ask the waiter or waitress where
their seafood comes from. If, for instance, they have salmon on
the menu, ask if it is wild Alaskan, farmed, or wild from
Washington. If it is farmed or from Washington, you know it is
less preferable.
2. Skin and Bones: Many contaminants reside in the skin and
surface fat of fish. Remove these prior to cooking, and if you
eat out at a restaurant, remove skin and bones before eating to
minimize exposure.
3. Do Your Research: Check local advisories, the EPA, the FDA,
and the EDF regularly for updates on fish and watersheds that
may be contaminated.
4. Pregnant Women and Children: Children and pregnant
women do not need to avoid fish altogether. As a matter of
fact, there is strong evidence that fish can be instrumental in
fetus and child development, and that the benefits outweigh
the risks. However, pregnant women, nursing mothers, and
children are advised to completely avoid eating fish that have
high levels of mercury, as well as any uncooked or raw fish.
Consult your doctor or pediatrician for further input.
 Week 27
Give Back

“You can have everything in life that you want if you will just
help enough other people get what they want.”
Zig Ziglar

Have you ever done something for someone without expecting

anything in return? How did it feel? I bet it felt pretty good. Giving
selflessly not only nurtures our hearts and souls, it has a tremendous
impact on all aspects of our lives.

Studies show that giving back enhances our emotional well-

being. Although many complain that they’re too stressed or lack the
time, energy, or money to give back, giving selflessly can produce
positive emotions that help to relieve stress and improve our quality
of life. As a matter of fact, individuals battling with disease who
volunteer tend to have a more positive outlook and lower rates of
depression as compared to those who don’t.

When we help others in need, it takes our minds off our own
problems, helps us gain a healthier perspective, and allows us to see
the good things we have in life: a strong support network, the love of
family and friends, our health, or maybe a career that draws on our
passions. Yet when we only surround ourselves with individuals who
seem to “have it all,” it’s easy to lose perspective about our own
good fortune. Giving to others allows us to focus more on the good
things in life and less on what seems to be missing, thus increasing
our own level of satisfaction.

Finally, giving back involves meeting new people and making

new friends, which helps build our social, professional, and support
networks so we feel more connected to others and the larger
community. It increases our sense of being valued, needed, and
wanted, which has a direct impact on our self-confidence and self-
esteem.

The Change

Give back by donating your time or energy to something you care

about.

Roadmap for Success

Although giving money to various causes is a good thing to do,
giving your time and energy to people or an organization is much
more rewarding to both you and to them. It doesn’t take a lot of time
to help others. Research shows that only one hundred hours a year
can provide dramatic health benefits. Here are some ways to get
involved:

1. Volunteer through Work: Combine volunteerism with your

ambition by volunteering through programs set up at work.
Many corporations today see the value in supporting and
partnering with a variety of community service organizations.
2. Move to Give: There are tons of athletic and sporting events
that take place all over the world that benefit charities, causes
and nonprofit organizations. You can participate in walks, runs,
bike races, biathlons, triathlons, and other events that benefit
research for cancer, AIDS, multiple sclerosis, diabetes, and
other diseases. Find a nonprofit organization you care about
and look for athletic events that help to raise awareness and
money for their cause.
3. Go Back to School: Many public schools are looking for
professionals to get involved in after-school programs to tutor
students, or to come into guest lecture. Call local schools in
your area to find out how you can help.
 4. Get Out of Town: If you love to travel, a great way to give
back is to take a volunteering vacation to another country or
even to an area within the United States that is in need. There
are tons of Web sites that provide volunteers with information
about various programs; however, a few to explore include
www.globeaware.org, www.crossculturalsolutions.org,
www.transitionsabroad.com, and www.i-to-i.com.
5. Go with Passion: Volunteering should be something you
enjoy. Look for opportunities that merge your passion with
giving. If you love animals, for instance, volunteer with an
organization that works with animals, such as The Seeing Eye
(an organization dedicated to raising seeing eye dogs for the
blind) or local shelters. If you love to work with your hands, get
involved with an organization like Habitat for Humanity, which
builds homes for underprivileged families, or neighborhood
clean-up programs. If you’re passionate about your alma
mater, get involved with alumni organizations or your advisory
council.
Extra Credit
Already giving back? Find ways to get others involved. If your
workplace doesn’t currently have any programs to engage
employees in giving back, organize a community volunteer event, a
blood drive, or a team for a charity race. Also, get your family and
friends involved. The more you involve others, the better the world
will be!
 Week 28
Beware the Beverage

“Actually, I think all addiction starts with soda. Every junkie did
soda first. But no one counts that. Maybe they should…”
Chris Rock

Sugar is a common term used to describe a variety of sweet

substances. There are naturally occurring sugars, such as those
found in whole fruit and in dairy products (lactose). And there are
“added sugars,” which aren’t naturally found in food but rather are
added to foods when we cook or bake, or during the processing of
packaged and industrially prepared foods.

Over the last several decades, American consumption of added

sugars has climbed to an all-time high, and unfortunately, research
has shown that this increased consumption is significantly
contributing to disease and health issues in America. High
consumption of added sugars are associated with the rise in obesity
and with increased risks for high blood pressure, high triglyceride
levels, inflammation, and other risk factors for heart disease and
stroke. Further, regularly consuming refined sugars can cause insulin
resistance and raised blood sugar levels (both of which can set the
stage for type 2 diabetes), weight gain and fat storage, decreased
immune system and endocrine function, constipation, moodiness,
premature aging, and the list goes on.

The American Heart Association suggests that women should

consume no more than 100 calories (about 25 grams or 6
teaspoons) of added sugars per day, while men should consume no
more than 150 calories (about 37.5 grams or 9 teaspoons) each day.
This is a drastic contrast to the 22 teaspoons consumed on average
today.
 When we explore where we get most of our sugar, sweetened
beverages are overwhelmingly the most to blame. Sweetened
beverages account for over 40 percent of “added sugar” in the
American diet. According to a study published in the Journal of
Nutrition, soft drinks alone account for 33 percent of consumed
added sugars, with sweetened fruit drinks trailing a distant second at
10 percent. It’s no surprise: one twelve-ounce can of soda contains
over nine teaspoons of sugar, while the more common twenty-ounce
bottle contains seventeen teaspoons!

Other foods definitely contribute to our sugar intake as well, but

not at nearly as high of a rate. Candy and cake come in at 5 percent
each, ready-to-eat cereal comprises 4 percent of the total, and then
comes table sugar and honey, cookies and brownies, and syrups
and toppings.

With so many added sugars attributed to sweetened beverages,

it’s safe to say that eliminating sweetened beverages from your diet
can drastically reduce your daily sugar consumption.

The Change

Reduce your overall sugar consumption by eliminating sweetened

beverages from your diet.

Roadmap for Success

If giving up sweetened beverages seems painful, realize it will
get easier after the first few days. The more we feed our addiction to
sugar, the more we crave it. When you break the cycle, however,
your body begins to crave sugar less; and in a few weeks, you won’t
miss it so much.

Beverages and Artificial Sweeteners

It’s best to avoid beverages that are sweetened with artificial
sweeteners, such as aspartame, saccharin, and sucralose. These
are highly processed, chemically derived, zero-calorie sweeteners
that are used to intentionally reduce calories in otherwise high-
calorie foods and beverages. Although artificial sweeteners may
seem healthier in the short-term, many studies have shown that
they can increase cravings for sugar and carbohydrates, and can
potentially negatively impact your metabolism. Further, they may
cause dizziness, hallucinations, and headaches, among other
health issues. As a result, it’s best to cut out artificial sweeteners
from your diet and to avoid drinks or foods that contain them.

1. Survey Your Consumption: Keep track of the sweetened

beverages you consume. Note how many grams of sugar are
in each beverage, and add up your total at the end of the day.
Make sure to include all types of sweetened beverages,
including soda, juice drinks, flavored waters such as Vitamin
Water, Gatorade, sugar added to your coffee or tea, or
anything else that has added sugar in it. If you consume
beverages that have artificial sweeteners, write them down as
well. Each day of the week, continue to write down how many
grams of sugar you are consuming as you make attempts to
cut back your intake.
2. Reduce Your Intake: Consuming sugar in liquid form makes it
easy to ingest a ton of empty calories very quickly. Further,
these beverages have little to no nutritional value and cause
large spikes in blood sugar. Reduce your sweetened beverage
consumption with these tips:

Soft Drinks: One of the best ways to eliminate soft

drinks from your diet is to substitute them with club
soda and a slice of lemon or lime. For a less drastic
change, you can make a mixture of three parts club
soda with one part 100 percent fruit juice. Dilute the
mixture with a little more club soda each day until you
can drink it with just a splash of juice or, even better, a
splash of lemon or lime. Also, be sure to choose club
soda or seltzer that is sodium-free. A second way to
reduce your soda consumption is to wean yourself off
it. For example, if you normally drink a twenty-ounce
bottle of soda each day, drink only sixteen ounces on
day two and substitute the other four ounces with
water or club soda. On day three, cut back to twelve
ounces of soda and eight ounces of water or club
soda. Continue to reduce your intake each day so that
by the end of the week you’re consuming little to no
soft drinks with added sugar or sugar substitutes.
Flavored Water and Other Sweetened Beverages:
One of the easiest ways to reduce your sugar intake
with drinks like Vitamin Water, Gatorade, lemonade,
sweetened iced tea, etc., is to dilute them with water.
Start with a mixture of three parts of the flavored drink
and one part water. Each day increase the amount of
water until you are consuming little to none of the
flavored drink. Ultimately, work down to plain water or
sodium-free club soda with lemon or lime.
Juice: Although juice contains plenty of vitamins and
minerals, it’s high in sugar and low in fiber. This
includes juice made with 100 percent fruit. Even
though the sugar found in fruit juice is natural, it can
still have similar impacts to your blood sugar as added
sugars. Instead of a glass of juice, eat a piece of fruit.
You’ll get all of the healthful benefits from the fruit,
along with some fiber, which will help to keep your
blood sugar levels stable, make you feel more
satisfied, and help you reduce your overall sugar
intake.
Coffee and Tea: Many coffee and tea drinkers add
sugar to their caffeinated beverages. Unfortunately,
caffeine can cause ups and downs in hydration and
blood sugar, potentially fueling sugar cravings. If you
sweeten your coffee or tea, try replacing sweeteners
with low-fat or nonfat milk. They contain natural
 sugars (as opposed to added sugars) and protein,
creating a more nutritionally balanced beverage. If you
like iced tea, choose unsweetened green or herbal
tea. You may also want to add a drop of stevia—a
natural sweet herb—for sweetness. Finally, since
caffeine can contribute to sugar cravings, you may
want to limit consumption of caffeinated beverages or
move toward decaffeinated options instead.

3. Drink Plenty of Water: As we discussed in Week 1—Drink

Up!, drinking plenty of water is important to your health. Lack
of hydration can cause us to feel hungry and even feed our
sugar cravings. If you feel like you are craving a sweetened
beverage, have a big glass of water and see what happens. If
your craving subsides, there is a good chance you were
dehydrated.

Did You Know?

Since 1950, soft-drink consumption per capita has quadrupled from
about 11 gallons per year to about 50 gallons in 2003.

Extra Credit
Have you already eliminated sweetened beverages from your
diet? Start reducing added sugars in other areas:
1. Minimize Processed Foods: Whole foods never have hidden
sugars. Whole foods are those foods you can eat right from
nature and don’t require any processing. Foods that are
packaged or processed, however, tend to have a lot of hidden
sugars. For this reason, when you are craving sweet food, try
to limit yourself to those that are naturally sweet, or more
specifically whole fruit and sweet vegetables, such as carrots
and tomatoes.
2. Eliminate Fat-free and Low-fat Packaged Foods. Many low-
fat and fat-free versions of foods are loaded with extra sugars.
 If you want to indulge, it’s almost better to have the full-fat
version, which will satiate your cravings more because of the
fat content, then to reduce yourself to the higher-sugar, low-fat
option.
3. Experiment with Spices. There are many spices that provide
sweetness to a dish without the extra calories of sugar.
Sweeter spices to try: cinnamon, vanilla, nutmeg, coriander,
ginger, cloves, and cardamom.
4. Stop Adding Sugar to Meals. Just as you can add spices to
recipes, you can stop adding sugar to your meals. Adding
sugar on top of fruit, cereals, and other foods that are already
sweet is excessive. When you stop adding the sugar for a few
days, you should see a decline in your cravings for it.
5. Read Nutrition Labels: The Ingredient List on product
packages help you spot hidden sugars such as high-fructose
corn syrup and other added sweeteners. Also, pay attention to
the carbohydrate section of the Nutrition Facts panel to
understand how much sugar a product has. In short, you want
to keep the number of grams of sugar as low as possible and
the number of grams of fiber as high as possible. See Week 11
—Read the Box for more information on how to read nutrition
labels.
 Week 29
Just Say No

“The art of leadership is saying no, not saying yes. It is very

easy to say yes.”
Tony Blair

For many, saying the simple word no is very difficult. If we’re

asked for help or to meet a deadline or to chip in for a gift, our knee-
jerk reaction is yes. But saying yes isn’t always in our best interest.
In our fast-paced world where there’s continual demand for instant
gratification, our plates continue to overflow. We run from meeting to
meeting, from errand to errand, from commitment to commitment,
from deadline to deadline, all within a blink of an eye. As you can
imagine, this constant go, go, go and do, do, do attitude creates
mounds of stress in no time.

There’s good news, however. Simply saying no can make all the
world of difference. Although you might feel that saying no is a
selfish act, more often than not, the opposite is true. Saying no
allows you to honor your existing commitments so they are taken
care of on time and done properly. On the other hand, over
committing usually means under delivering, which sets everyone up
for disappointment. Additionally, over committing can mean leaving
very little time for your own needs, potentially risking your health in
the process. When we are unhealthy, we are even more likely to fall
short on our commitments.

The act of saying no has other benefits as well. It frees up time

in your day so you can live more in balance and less stressfully. It
also affords you the opportunity to try new things while allowing
others to step up and get involved when they didn’t have the ability
to do so previously. And you’ll save energy for the things you love,
enabling you to enjoy more of what life has to offer.
 Finally, saying no gives you more control over your life and
helps build self-respect and confidence. The more you say no, the
more confident you’ll appear to others, ultimately gaining their
respect and confidence in the process. You’ll be more confident of
the decisions you make and how you set priorities so you are more
effective in all you do.

The Change

Learn to evaluate opportunities and say no to those things that aren’t

important so you can make room for things that are.

Roadmap for Success

Saying no takes practice. If you’re used to saying yes to
everything, saying no may feel unnatural or bad. Remember though
that saying no is instrumental in achieving balance, managing stress,
and prioritizing what’s important in your life. Finally, be assured that
the more often you do it, the easier it will be.

When to Say No
In order to properly assess what opportunities deserve a yes
versus no response, consider the following:
1. Assess Your Current Commitments: Use the Current
Commitments and Priorities form in Part III—Tools and
Resources to make a list of all of your current commitments.
List commitments from your personal life, your professional life
and your social life. Look at your list and decide what’s really
important to you and what isn’t. Circle the most important
things. These take first priority. The commitments that don’t get
circled can take a back seat when necessary.
2. Set Goals: Setting goals will help you evaluate if and where
new opportunities fit. If your goals are unclear, your decision
process will be unclear. Think about short-, mid-, and long-term
 goals and what is required to achieve them. Write your goals
down as a reminder of what’s important to you. Maybe it’s
important that you save money for a down payment for a
house, or maybe you want to spend more time with your family.
Whatever your goals, they should help drive your decision
process when assessing new opportunities arise.
3. Prioritize New Opportunities: As new opportunities present
themselves, assess them against your current priorities and
goals. Are they more important or less important? Will they
help you achieve your goals or not? For instance, if you’re
asked to work on a special project that will require an extra ten
hours per week for several months, no might be the best
response if you’re trying to spend more time with your family.
On the other hand, if you’ll be paid overtime, which will help
you more quickly make a down payment on a house, you may
want to consider responding with a yes.
4. Avoid the Slippery Slope of Small Stuff: Our commitments
can spiral out of control because we tend to say yes to lots of
small things. The small things, however, add up. Pay attention
when others ask something of you. Realize that every time you
say yes, you’re committing to something, which means less
time for you and your own priorities.
5. Leave Guilt Behind: Up until now, you may have said yes to
things because guilt prevented you from saying no. If you don’t
feel like doing something but feel obligated, this is your cue to
say no. Doing things out of guilt prevents us from taking
ownership of our lives and our decisions, and causes us to live
our lives for everybody else. This only adds to our stress
instead of letting us manage it.
6. Short-term Response versus Long-term Impact: Saying yes
takes merely a second. Saying no takes only a second as well.
The impact of these responses, however, can have a very
different effect. If saying yes to something means long-term
stress or difficulty, then no might be the better answer. If,
 however, saying yes will be rewarding and won’t have a long-
term negative effect, then a yes may be appropriate.
How to Say No
Now that you have a good understanding of when to say no,
you need to know how to say it:

1. Take Your Time: If you’re presented with an opportunity but

don’t know how to respond, take a day or two to think about it.
Rarely is a decision ever so urgent that a response is required
immediately. Taking your time gives the person making the
request the impression that you’re taking the decision
seriously, and that you respect them and their needs enough to
think it over carefully before making a commitment. If you
inevitably say no, the other person will feel that you made an
informed and thoughtful decision.
2. Be Transparent: Don’t be phony when saying no. Your
reasons for saying no are valid, as long as you are honest.
Even if your reasons seem trivial, they aren’t. Whether you’re
too busy, you have other priorities, or you don’t feel that the
opportunity is something you’re genuinely interested in, it’s a
good reason.
3. Be Respectful Yet Firm: Although you want to be honest, you
still want to be respectful. Always make the person feel good
when you tell them no. You don’t want to burn bridges or hurt
anyone’s feelings; you just want to prioritize your own needs.
At the same time, there’ll be times when people try to twist
your arm or change your mind. Don’t let this sway your
decision. Be firm and let them know your decision isn’t up for
discussion; it’s final.
4. Get to the Point: Avoid falling into the trap where you over
explain your decision. Be short and direct. Don’t use words or
phrases that can be misinterpreted. No means no, while “I’m
not sure,” “Maybe,” or “I don’t know” leaves room for
 interpretation. Only elaborate if questions are asked, and even
then, keep your responses short and simple.
5. Practice: As corny as it may sound, practice saying no to
yourself. Before you have the conversation with the other
person, practice what you want to say and how you want to
say it so you’re prepared.
 Week 30
Satisfy Your Hunger

“To eat is a necessity, but to eat intelligently is an art.”

La Rochefoucauld

Have you ever eaten a meal only to find yourself hungry an

hour later? Chances are that 1) you didn’t eat enough, or 2) you
didn’t eat enough of the right kinds of food. Your body needs
sufficient amounts of all nutrients to run efficiently, and when it
doesn’t get them, it will be hungry for more food in the hopes of
getting those nutrients when you do eat again.

Incorporating the right nutrients into each snack or meal

ensures that you feel satisfied until the next time you eat. Doing this
is important whether you’re the type of person who eats several
smaller meals throughout the day or three larger meals a
day. Balancing your meals for sustenance wards off cravings for
unhealthier foods, reduces hunger pains, and keeps energy levels
stable so you remain productive and perform at your best throughout
the day.

The Change

Eat balanced and nutritious meals and snacks so you feel satiated
and energized throughout the day.

Glycemic Index
Measuring the glycemic index (GI) or glycemic load of a food is
one way of knowing how fulfilling it will be. In very simple terms,
the glycemic index measures how a food’s carbohydrates affect
your blood sugar levels in comparison to the same amount of
 carbohydrates found in white bread, while the glycemic load
bases the rating on the serving size. In either case, the higher the
value, the more rapidly the food is digested and absorbed, which
results in quicker spikes in blood sugar. Low glycemic index or
glycemic load foods, however, are slowly digested, raising blood
sugar and insulin levels more gradually.
Low glycemic index and glycemic load diets have been
associated with lower risk of coronary heart disease, diabetes,
and obesity. Further, they are instrumental in stabilizing energy
levels, suppressing appetite, and decreasing body fat.

Roadmap for Success

Eating well-balanced meals and snacks will keep your energy
levels high and hunger levels low.

1. Balance Your Meals: To eat balanced snacks and meals, it’s

important to include carbohydrates that are high in fiber and
low in added sugar (vegetables, beans, legumes, fruit, and
whole grains), lean protein, and a small amount of healthy fats.
Fiber is important to a balanced meal because it fills you up
and stabilizes your energy and sugar levels. It also facilitates
weight loss and maintenance, helps maintain regularity, lowers
cholesterol levels, and reduces risk for heart disease. Lean
protein, too, has a satiating effect. Eating meals that
incorporate protein makes us feel fuller, longer. The body takes
longer to metabolize protein as compared to carbohydrates,
which means it doesn’t leave your stomach as quickly,
satisfying your appetite for longer periods of time. And finally,
healthy fats (olive oil, avocado, nuts, and seeds), when eaten
in moderation, have been found to produce an appetite-
suppressing reaction in the body that tells the brain the body is
no longer hungry.
2. Go GI: Gauge whether foods will sustain you by learning
where they fall on the glycemic index and the value of their
 glycemic load. Focus on consuming those that have low
ratings and eliminating or avoiding those on the higher end.
The list below gives you a general sense of where typical foods
fall; however, it is recommended that you learn specific ratings
by visiting www.glycemicindex.com:
Low GI Foods:
Some whole grains: barley, flaxseed, oats, rye
Most fruit: apples, cherries, citrus fruits, pears
Beans and legumes
Fibrous vegetables: arugula, carrots, cucumbers, peppers,
spinach
Nuts
All lean proteins
All healthy fats
Moderate GI Foods:
Some whole grains: brown rice, whole-grain pasta
Some starchy vegetables: corn and peas, new potatoes, sweet
potatoes, yams
Some fruit: apricots, pineapple, plums, raisins, watermelon
High GI Foods:
Some starchy vegetables: parsnips and turnips
Refined grains, breads, and snacks: bagels, chips, rolls, white
bread, white rice
Sugary foods: baked goods, candy, cookies, juice, sugar

3. Pair Wisely: When you do consume foods from the

moderate to high glycemic index range, make sure you pair
them with low-glycemic index foods. Combining high GI
foods with low GI foods can lower the overall rating of a meal
 or snack. This will help prevent blood sugar spikes and will
stabilize energy and hunger levels better than if the high GI
foods were eaten alone.

Extra Credit
Already eating balanced meals that incorporate complex carbs,
protein, and healthy fats? Take it to the next level by aiming for a
daily nutritional balance of 40 percent carbohydrates, 30 percent
protein, and 30 percent fats. To know how balanced your diet is,
track your food consumption on Fitday. com or by using food-
tracking applications on your smartphone or iPhone.
 Week 31
Another One Bites the Dust

“Please don’t feed the dust bunnies.”

Author Unknown

Dust is a natural part of every home. What is found in dust

depends on whether or not you have pets, where you live, what you
cook, if you smoke, the type of furniture and flooring you have, and
other factors as well. Dust is made up of everything from dead skin,
pet dander, food, and dead cockroaches to living organisms, such as
bacteria, fungus, and microscopic critters called dust mites. Dust
mites in particular feed on dead skin and are often found inside
mattresses, bedding, and upholstered furniture. Needless to say,
dust isn’t an attractive element to a home.

Regardless of the disgust factor of dust, dust can legitimately

cause health problems as well. According to the Asthma and Allergy
Foundation of America (AAFA), twenty million Americans are
considered allergic to dust mites, which may be the most common
cause of year-round allergy and asthma symptoms. Allergies may be
a result of the dust mites themselves, or other particles found in dust,
such as pet dander, insect body parts, or mold spores.

Finally, beyond the unsightliness and allergenic tendencies of

dust, dust can also contain toxic chemicals. Chemicals from home
products, furniture, electronics, plastics, and fabrics, as well as
outdoor pollutants, are to blame. One recent study by the Silent
Spring Institute identified sixty-six endocrine-disrupting compounds
in household dust tests, including flame retardants, home-use
pesticides, and phthalates. Flame retardants, or PBDEs, in particular
are commonly found in dust because they have been added to many
household products to make them less combustible. As these
chemicals breakdown and become part of the air you breathe, they
can cause problems, especially among developing children.
According to the Environmental Working Group (EWG), flame and
fire retardants especially have been shown to cause damage to
reproductive systems; are linked to deficits in motor skills, learning,
memory and hearing; and trigger behavioral issues.

The Change

Develop and implement a regular dust-reduction strategy.

Roadmap for Success

When it comes to dealing with dust and the air quality of your
home environment, there are a number of things you can do. First,
you can remove dust through proper and frequent cleaning. And
secondly, you can minimize dust, and especially toxic dust, by
reducing toxic chemicals in your home. Here are some tips:

Cleaning Tactics
1. Vroom, Vroom, Vacuum!: Frequent vacuuming can make a
tremendous impact on the air quality of your home. Choose a
bagless vacuum that is fitted with a HEPA filter. HEPA filters
are better at trapping small particles and removing
contaminants and other allergens from your home. Vacuum
weekly at a minimum, and vacuum carpets twice a week.
Change filters often, and make sure you vacuum all floor
surfaces, as well as fabric furniture.
2. Hard Floor Surfaces: Vacuuming is great, especially for
carpets, but to keep dust to a minimum on hard floor surfaces,
use a wet mop. Dry mopping isn’t as effective and can spread
dust around instead of capturing it.
3. Dust Smart: How you dust is just as important as dusting
itself. First, you’ll want to use a microfiber cloth, which is better
at trapping particles of dust than a normal cloth. Avoid using
synthetic sprays or wipes, as they tend to contain toxic
 chemicals you’ll want to avoid. If you don’t have a microfiber
cloth or can’t find one, dampen a cotton cloth (like an old T-
shirt), as it will hold dust better than a dry cloth. Make sure to
dust all surfaces, including picture frames, mirrors, high ledges,
electronics, and windowsills. Don’t forget to dust shelves and
the trinkets on them, and make dusting a weekly activity.

Did You Know?

The amount of dust that weighs as much as a paper clip contains as
many as 19,000 dust mites.

Minimizing Tactics
1. Shoes: As mentioned in Week 7—Keep the Outside…Out,
remove shoes at the door. This will help to minimize dust and
dirt tracked in from outside.
2. Windows and Doors: If you have window draperies, wash
them in hot water once a week. Also, seal and caulk cracks
and crevices in windows and around doors to prevent dust
from blowing in from outside.
3. Furniture: Minimize fabric furniture and make sure to vacuum
fabric or upholstered furniture weekly.
4. Bedding: The bedroom is a dust mite (and bed bug) haven.
The best method to avoid dust accumulation in your mattress
is to use an airtight, plastic dustproof cover around pillows,
mattresses, and box springs. Be sure to change and wash
bedding and linens with very hot water (130 degrees
Fahrenheit) once a week. When you remove all of your linens
from your bed, vacuum the bed base and around the covered
mattress.
5. Humidity Control: Dust mites thrive in warm, humid
conditions. To minimize their longevity, keep house
temperatures below 70 degrees Fahrenheit and the humidity of
your home below 50 percent. Dehumidifiers should be used at
 all times in humid climates. If you want to measure the
humidity in your home, you can use a hygrometer.
6. Air Filters: It’s advisable that you use HEPA air filters, with
MERV ratings of 11 or 12, in any forced-air heating or cooling
system. They tend to remove contaminants from circulated air.
Also, make sure you change them frequently, about every
three months, to maximize their effectiveness.
7. Air Purifiers: If you or your family members are especially
sensitive to dust, air purifiers that use HEPA filtration are a
great way to reduce 99 percent of irritants, including dust mite
feces, animal dander, dust, pollen, and cockroach feces. Do
not use air purifiers that use ozone technology.
8. Stuffed Animals and Soft Toys: As cute and cuddly as they
may be, stuffed toys are breeding grounds for dust and dust
mites. Remove conventional stuffed animals and plush toys
from the home, opt for those that are washable, and wash
them regularly in hot water.

Did You Know?

An average adult sheds up to 1.5 grams of skin each day—enough
to feed a million dust mites.

Extra Credit
Are you doing all you can to minimize dust in your home? Take
it up a notch by doing some home renovations to make your home
especially dust free:

1. Replace Furniture: Replace fully upholstered furniture with

leather, metal, and wood. Use throw pillows or washable
slipcovers to soften seating areas. Be sure to first cover pillows
with antimicrobial covers for extra dust prevention, and then
cover with pillowcases.
2. Window Treatments: If you currently have drapery around
your windows, replace them with shades or wood blinds.
These tend to capture and retain dust particles a lot less than
standard drapes.
3. Redo Floors: Remove wall-to-wall carpeting and replace it
with wood, tile, marble, or stone. Hard floor surfaces make it
difficult for dust to become embedded. To warm up a space,
place washable area rugs throughout your home and regularly
wash them in hot water.
4. Construction: If you are embarking on any home redecorating
or renovation projects, always conduct the majority of sanding,
drilling, or sawing outdoors. Be sure to clean up throughout the
project, and when the project is completed, do a final clean-up
quickly and thoroughly to avoid dust from accumulating.
5. New Home: If you are in the process of looking for a new
home, keep dust in mind. Make sure the home is properly
insulated and sealed to protect against dust and toxins from
outside. Look for homes with hardwood or other hard surface
floors. Look for newer heating and cooling systems, and make
sure you can use HEPA filters in applicable units.
 Week 32
Fried, Fast, and Furious

“This donut has purple in the middle, purple is a fruit.”

Dan Castellaneta

Certain fats are absolutely necessary to a healthy diet. Eaten in

the right amounts, they support essential body function, assist in the
absorption of fat-soluble vitamins, boost metabolism, and help to
fight against disease. That said, unhealthy fats, including trans fat
and saturated fat, are highly detrimental to your health.

Trans fats are partially hydrogenated fats that are industrially

created and are often found in fast food, fried food, some snacks,
and baked goods. These fats raise LDL (bad cholesterol) in the
blood and as a result should be eliminated from the diet completely.
Saturated fat also negatively impacts health. It can be found not only
in animal fat but also in many commercially baked goods due to their
high content of butter or cream. Most medical professionals and
authorities agree it’s best to limit consumption of saturated fat due to
its correlation with an increased risk for cardiovascular disease and
increased levels of blood cholesterol.

The Change

Reduce your consumption of fried food, fast food, and commercially

baked goods so that you eliminate trans fats completely and reduce
consumption of saturated fats.

Roadmap for Success

The good news about this week’s change is that it isn’t very
complicated. Very specific foods contain trans fats and saturated
fats, so it will be easy to eliminate or avoid them.

1. Fried Food: Avoid fried food at all costs. Fried food can be
loaded with both trans fat and saturated fat…even when you
prepare them yourself. Instead of choosing fried options, look
for foods that are grilled, broiled, boiled, or baked. If you’d like
to have something prepared with a crispier texture, indulge by
breading foods with 100 percent whole-wheat pastry flour and
baking them in the oven.
2. Fast Food: Fast food may seem like a tasty treat, but it’s
loaded with both saturated fats and trans fats. The best thing to
do is avoid fast-food restaurants completely. Instead, look for
fast-casual restaurant establishments that freshly prepare food
to order. There continue to be new and healthier options in this
restaurant category. Some examples of these include Subway,
Panera Bread, Moe’s Southwest Grill, Atlantic Bread Company,
and Au Bon Pain.
3. Commercially Prepared and Baked Goods: Commercially
prepared foods and baked goods are often loaded with
unhealthy fat. These include cookies, crackers, donuts and
muffins, and cakes and pies. It is best to avoid these as much
as possible. If you want to indulge in a baked treat, bake your
own. Substitute liquid fats such as vegetable oil or canola oil
for solid fats such as butter or lard. And choose low-fat or
nonfat dairy over whole milk or cream.
4. Ingredient Lists: Check ingredient lists on packaged foods for
partially hydrogenated oils, butter, or cream. These ingredients
are clear indicators that the food has trans fat or saturated fats.
5. Nutrition Facts Panel: If the Nutrition Facts panel on a
product indicates that a food has trans fats, avoid it completely.
If the food contains any saturated fat, make sure it is no more
than 1 gram of saturated fat per 100 calories. For more
information on reading nutrition labels, reference Week 11—
Read the Box.
 Week 33
Pick Up a Hobby

“A hobby a day keeps the doldrums away.”

Phyllis McGinley

Although spending time on a hobby might seem like a waste of

time or something that should be saved for later in life, it can actually
be beneficial to people of all ages. Whether or not you’re fortunate
enough to have a career you’re passionate about, a hobby can bring
a new dimension to your life.

Studies have shown that participation in activities for the pure

enjoyment of them—no strings attached—helps to reduce stress
levels. Spending time doing something you love, without the
pressure of performance or success, gives you the opportunity to
have fun, relax, and refocus on the “want tos” in life rather than the
“have tos.” Hobbies take your mind off everyday worries and allow
you to unwind. And depending on the hobby, you may reap physical
benefits as well. Activities such as tennis or playing another type of
sport can help you stay in shape, burn extra calories, and ward off
heart disease.

Hobbies are also wonderful for self-development and self-

improvement. They help us cultivate creativity, expression,
dedication, and patience. Further, hobbies have been shown to ward
off the effects of mental aging because they exercise the brain and
help to keep it stimulated. Additional benefits of taking on a hobby
may include discovering hidden talents, developing new skills,
making new friends, and building stronger social and professional
networks.

All these benefits create a more enriched, fun, and rewarding

life that has more meaning and purpose over time.
 The Change

Enjoy a hobby or variety of hobbies at least once a week.

Roadmap for Success

Hobbies provide you with an optimal outlet to have fun and
relieve stress. As a result, it’s important to build in the time you need
to enjoy them. Schedule time at least one day a week when you
know you can dedicate a couple of hours to something you love. For
instance, if you love knitting, maybe it’s something you can do before
bedtime, during your commute, or even while watching TV. If you
love hiking, schedule a time when you know you’ll have sufficient
time to get to a favorite park, as well as a few hours to get in a
decent hike. Or if golf is a passion, block off several hours to ensure
you get through a full round of eighteen holes. Finally, if your hobby
doesn’t usually include the involvement of loved ones, make sure
you inform them of your desired hobby time so conflicts don’t arise.

1. Be a Kid Again: If you don’t already have a hobby, then you’re

in luck: there are hundreds to choose from. The process of
finding a hobby can be just as much fun as the hobby itself. If
having fun doesn’t come naturally or if you’re at a total loss as
to what you should do, think about what brought you joy when
you were a kid. What made you feel playful? What did you
wish you could do “forever?” Obviously, what you enjoyed
when you were young probably won’t translate directly to
adulthood, but it’s definitely a starting point. For instance, if you
loved arts and crafts, maybe you’d enjoy taking up
scrapbooking, photography, or painting. Or if you loved gym
class or recess, maybe you’d enjoy joining a local sports
league or taking up a new exercise activity.
2. Experiment: Your hobbies should capture your interest on a
regular basis. They could have something to do with your job
 or have nothing to do with it at all. Regardless, a hobby should
make you happy. Some ideas:

Creative Hobbies:
Arts and Crafts: auto restoration, candle
making, crochet, film making, knitting, origami,
painting, photography, scrapbooking, sewing,
Web site design
Music: music composition, DJing, singing,
playing an instrument, listening to music
Performing Arts: acting, dance, juggling,
magic, singing, stand-up comedy, theater
Writing: maintaining a blog, playwriting, song
writing
Sports and Fitness:
Sports: cycling, ice skating, rollerblading,
squash, racquetball, rollerblading, swimming,
tennis
Martial Arts: jujitsu, karate, tae kwon do
Outdoor Recreation: fishing, hiking,
horseback tiding, kayaking, rock climbing,
scuba, skiing, snowboarding, surfing,
waterskiing, windsurfing
Personal Fitness: body building, Pilates,
running, tai chi, weight training, yoga
Food and Beverage: beer brewing, coffee roasting,
cooking, wine tasting, wine making
Scale Model Building: airplanes, boats, cars,
railroads, rockets
Games: billiards, card games, chess, dominoes,
puzzles, Sudoku
Air Sports: airplane flying, skydiving
These are just a few ideas. check out
www.discoverahobby.com for more suggestions.

3. Consider Storage and Supplies: Once you know what

hobbies you want to enjoy, make sure you have the tools and
 equipment you need, as well as appropriate storage or
workspace. For instance, if you want to take up photography,
you might want to purchase a decent camera, a tripod, a
memory card, and a flash. Appropriately storing your
equipment may require that you clear out a shelf in a closet.
4. Focus on Fun: Remember, having a hobby isn’t about how
good you are at it; it’s about how much you enjoy it. Although
you may have a desire to master your hobby, it’s important to
put fun first. Avoid urges to be self-critical or let negativity
disrupt your enjoyment level, as the benefits of a hobby are
most powerful when you do things just for the sheer joy of
them.
5. Be Spontaneous: If finding time for your hobby is a constant
challenge, be open to experiencing it in spontaneous ways,
too. If you love to read, for instance, carry books with you
everywhere you go so whenever you have down time, you can
take a few moments to read a few pages. If you love
photography, carry a camera with you every day so you can
capture interesting or meaningful moments anytime, anywhere.

Did You Know?

In a study published by the New England Journal of Medicine,
frequent participation in activities such as reading, writing, doing
crossword puzzles, playing games, and playing musical instruments
showed to reduce risk of Alzheimer’s disease, vascular dementia,
and mixed dementia by 63 percent compared to subjects who
participated less frequently.

Whatever you do, avoid the temptation to sit idle in front of the
television or the computer every night. Get out and do something
you love. The rewards will be worth it.

Extra Credit
 Already cultivated a hobby you enjoy on a regular basis?
Spread the wealth! Encourage others to pursue their own. Also, find
hobbies you can enjoy with loved ones or friends. It will bring you
closer together and create more intimate and deeper relationships.
 Week 34
Lean and Mean

“Red meat is not bad for you. Now blue-green meat, that’s
bad for you!”
Tommy Smothers

Whether you’re an omnivore or one of the 3.2 percent of

Americans that is vegetarian or vegan,* protein is an essential part of
a healthy diet. Protein is crucial to the structure of virtually every part
of our body, including our bones, skin, hair, nails, muscles, blood,
and organs. It also helps us manufacture hormones and enzymes
that allow our bodies to function properly. Protein is instrumental in
giving us energy and helping us maintain a healthy metabolism. And
finally, it helps make our meals filling and satisfying.

Protein can be found in plant sources (beans, vegetables, and

some grains), fish and seafood, and animal sources. Proteins found
in plants, fish, and seafood are generally low in fat. Protein from
animal sources including meat (beef, lamb, poultry, and pork, etc.),
as well as eggs and dairy, however, can come with high doses of
unhealthy saturated fats. As we discussed in Week 32—Fried, Fast,
and Furious, saturated fat has been linked to an increased risk for
heart disease and as a result should be avoided.

Luckily, if you regularly consume animal proteins, there are

many lean options that you can enjoy. Making the shift from fatty
meats to those that are leaner will do wonders for your health and
well-being. Since we discussed shifting to low-fat dairy in Week 22—
Downshift Your Dairy, we are most concerned with meat this week.

The Change
 Choose leaner cuts of meats over those higher in fat.

Roadmap for Success

When choosing animal proteins, don’t be fooled: there may be
some you think are healthy when they really aren’t, and vice versa.
For instance, although red meat has gotten a bad rap for being
unhealthy, certain cuts and varieties can be healthier and lower in
saturated fat than certain kinds of poultry. Here are some tips to be
sure you are making leaner choices:

1. Beef: Always opt for fresh cuts of meat. Although there are
some exceptions, most of the leanest cuts of beef are those
that include the word “round” or “loin” in their name. For
instance, top round, eye of round, and top sirloin are all
relatively low in fat compared to prime rib or a T-Bone. When
selecting ground beef, it’s best to choose 95% lean ground
beef or higher. Less than 95% lean ground beef is relatively
high in both fat and saturated fat.
2. Game Red Meat: Game meat is generally much leaner than
farmed meat. This includes bison, buffalo, elk, and venison, all
of which are extremely lean and low in saturated fat. Further,
grass-fed beef is leaner than commercially raised beef from
Concentrated Animal Feeding Operations (CAFO). This is due
to their diet and their ability to roam freely and get exercise.
3. Lamb: Most cuts of lamb are very high in fat, and as a result,
should be avoided.
4. Poultry: In general, poultry is leaner than beef; however, as
mentioned earlier, some cuts can be fattier than leaner cuts of
beef. Avoid poultry skin and dark meat, including thighs, wings,
and drumsticks, as that is where most of the fat in poultry
resides. The leanest type of poultry is skinless turkey breast.
To illustrate, one 3-ounce serving of skinless turkey breast has
0.6 grams of fat and is 115 calories, while one 3-ounce serving
of skinless chicken breast has 3 grams of fat and is 140
 calories. Goose and duck, especially those that are
domesticated, are extremely high in both fat and saturated fat.
5. Game Poultry: With the exception of quail and squab, most
game poultry is relatively lean, with ostrich and pheasant being
the leanest. Also, wild duck is leaner than domesticated duck.
6. Pork: Most cuts of pork tend to be higher in fat than both
poultry and beef. With the exception of pork tenderloin and
extra-lean cuts of ham, pork tends to have more than 30
percent of its calories in fat.
Although the above guidelines give you a general sense of how
healthy various animal protein types are, use the following charts to
assist you in making healthy switches. On the left of each, you’ll see
a listing of fatty meats to avoid, and on the right a listing of those that
are healthier choices.

The “Incredible, Edible Egg”

Eggs are a wonderful source of protein; however, whole eggs tend
to be high in fat, saturated fat, and cholesterol. Egg whites, on the
other hand, are virtually fat free. There are differing opinions
among experts in regards to the consumption of egg whites
versus whole eggs. Some argue that since the yolks (where the
fat and cholesterol reside) provide a lot of healthful nutrients,
eating egg whites alone isn’t as nutritious. On the other hand, if
you regularly consume a lot of whole eggs, the fat and cholesterol
can start to add up.
If you frequently eat eggs, one approach to consider is to eat one
whole egg with two egg whites. This allows you to get the
nutrients from the yolk while minimizing your overall fat and
cholesterol intake. Regardless, consult your physician if you have
any concerns or questions regarding inclusion of eggs in your
diet.
Extra Credit
Already choosing leaner meat? Take it up to the next level by
making meat a treat. If you’re eating beef, poultry, or pork a few
times a week, try backing off to two times a week, or better yet, only
one time a week. Opt for lower-fat dairy, egg whites, and fish, as well
as plant proteins the majority of time, and make meat a treat.
* Source: the 2008 “Vegetarianism in America” study published by the Vegetarian
Times Magazine.
 Week 35
What’s Up, Doc?

“There is no curing a sick man who believes himself to be in

health.”
Henri Amiel

As Ben Franklin so succinctly put it, an ounce of prevention is

worth a pound of cure. Although prevention encompasses many
things such as exercising, eating right, and managing stress, a big
part of it involves the simple act of going to the doctor and getting
regular checkups and screenings. Doing so allows you to find
potential health issues early, even before you experience symptoms,
or worse, before they become serious. Early detection of health
problems means they can be treated more easily, effectively, and
with fewer side effects than if health problems go undetected for a
prolonged period of time. Finally, catching health issues earlier rather
than later means less cost to you in the long run.

The Change

Create a personal prevention plan by getting regular checkups and

health screenings with recommended frequency.

Roadmap for Success

Every individual has his or her own set of health risks and
concerns. Further, men and women differ, as do children and adults.
As a result, always consult your physician as to the number of visits
you should make, the screenings and tests you should have, and the
shots and immunizations you should receive to best address all of
your individual health needs. The following recommendations,
however, are a good starting point to begin your plan for prevention.
Use the Prevention Plan Checklist in Part III—Tools and
Resources to track your doctor’s visits, screenings, and relevant
vaccinations.

General Guidelines
All of the following recommendations are relevant, whether
you’re male or female:

1. Health Insurance: The first and most important thing you need
to do is carry health insurance. Even if you’re healthy and take
good care of yourself, health insurance is a must. You can’t
predict the unpredictable, and if you were to ever suffer injuries
from an unexpected accident, contract an infectious disease,
or simply develop any health issue requiring medical attention,
you’ll be glad you spent the money on health insurance.
Health-care costs are far from cheap, and what you pay in
health insurance in comparison will be well worth the
investment if something unexpected happens.
2. Primary Care Physician (PCP): Most insurance plans require
that you have a primary care physician. In most instances, this
is an internist you go to for annual checkups and to address
any possible health concerns you may have. Your PCP is also
instrumental in helping you find required specialists that can
further attend to you if health issues should arise. Ask friends
or family members for referrals. You can also go online and
check to see how a doctor rates through various consumer
review, malpractice, and board certification Web sites.
3. Tests and Screenings: Although each individual is unique, the
following screenings and tests are important to all individuals:

Blood Pressure: High blood pressure can lead to

heart disease, or be a precursor to stroke or kidney
disease. Staying active and eating right is instrumental
to keeping blood pressure under control. A blood
pressure test is usually standard with any doctor’s
visit. A healthy, normal blood pressure is around
120/80 in adults. However, your doctor will be able to
assess if your blood pressure is unusually high or low.
Cholesterol: Similar to high blood pressure, high
cholesterol is linked to heart disease. Women tend to
see an increase in their cholesterol after menopause,
while men can see an increase in middle age. Also,
cholesterol levels can increase in individuals who are
overweight or who have gained weight. As with
maintaining a healthy blood pressure, exercise and a
healthy diet can help stabilize cholesterol levels. Most
people should be tested every five years, starting at
the age of twenty. However, check with your doctor to
see with what frequency you should be tested.
Colon Cancer: Colon cancer is the second most
common cancer that results in death. As we age, we
are more prone to getting colon cancer. It’s
recommended that you begin having screenings at the
age of fifty. On a yearly basis, have a Fecal Occult
Blood Test, which tests for blood in the stool. Also,
every five to ten years you should have a
sigmoidoscopy, which is a test where the doctor looks
inside the rectum and colon with a small scope. If you
have or had polyps or a family history of colon,
intestinal, breast, ovarian, or uterine cancer, tell your
doctor, as he or she may recommend this test more
often.
Diabetes/Blood Glucose: Diabetes can lead to
various health problems with your heart, kidneys,
blood circulation, and vision. Since chances of getting
type 2 diabetes increases at the age of forty-five, it’s
recommended that you have your fasting blood
glucose checked every three years, starting at the age
of forty-five. However, if there’s a history of diabetes in
your family or you are overweight, you may want to
talk to your doctor about starting this screening at a
younger age.
 Hearing: As difficult as it may be to admit to hearing
loss, it’s very common, especially in adults over the
age of fifty. If you strain to hear conversations, require
the volume of the TV or radio to be so high that others
complain, or need people to regularly repeat what they
say, you may have a hearing problem. If you think you
do, talk to your doctor about getting a hearing test.
Osteoporosis Screening: Women who are
postmenopausal with fractures should have bone
density tests (DEXA scan). Women under sixty-five
with risk of osteoporosis, women over the age of sixty-
five, and men ages fifty to seventy should discuss
screening with their doctor.
Skin Cancer: As the most common type of cancer,
and one of the most commonly cured, yearly
screenings for skin cancer are highly recommended.
Early detection and treatment is vital to curing skin
cancer. If you have a lot of moles or freckles, tend to
actively worship the sun or did in the past, or have a
family history of skin cancer, it pays to start screenings
at an early age.

4. Shots and Vaccines: As children, we frequently get vaccines

for various viruses and diseases. As adults, however, we can
benefit from a few as well:

Tetanus-diphtheria Shot: This is a vaccine you

should receive every ten years. Be sure to keep track
so you get the recommended dosage.
Pneumococcal Shot: Older adults are more
susceptible to getting pneumonia. As we age,
pneumonia can become more and more life
threatening. As a result, it’s good to get a pneumonia
shot once at age sixty-five. If you have diabetes, HIV,
cancer, or lung, heart, or kidney disease, you may
need the shot before sixty-five. Speak with your doctor
 to get the best recommendation for your personal
situation.
Flu Shot: Similar to pneumonia, the flu can be life
threatening to older adults as well. Adults sixty-five
and over should get this shot every year. Also, if
you’re diabetic, have cancer, AIDS or HIV, or have
heart, lung, or kidney disease, your doctor might
suggest you get the shot prior to sixty-five. Pregnant
women should consult their doctor before receiving
the flu shot.

5. Dentist: Whether you’ve had tons of cavities growing up or

none, it is important to visit the dentist regularly. Similar to
finding a PCP, you can do research to find a good, reputable
dentist in your area. On average, it’s best to get checkups and
cleanings twice a year. Between visits, make sure you maintain
the following regimen:

Brush your teeth twice a day, preferably after

breakfast and dinner.
Use a toothbrush with soft bristles to avoid gum
recession.
Choose toothpaste with fluoride.
Floss once a day, preferably at night.
Use a mouth rinse after brushing and flossing.
Do not smoke or chew tobacco products.
Avoid eating sugary foods.
Go to the dentist if you feel any pain or sensitivity in
your teeth or gums, or notice any strange spots or
discoloration in your mouth or throat.

6. Eye Doctor: At a young age, you should have had your vision
checked to see whether or not you had any vision problems.
However, if you make it to middle age without ever needing
eye glasses or contacts, you should start getting regular
checkups at the age of forty-five. Glaucoma, a disease that can
lead to vision problems and possibly vision loss, becomes
more common after forty-five. Early treatment, however, can
 prevent or delay the onset of serious problems. Individuals who
are most likely to develop glaucoma are those with diabetes or
a family history of glaucoma and those who are over sixty-five
(or forty if African American).
Prevention for Women
In addition to the general guidelines listed above, women
should take some additional steps in their prevention plan. As
mentioned before, always consult your physician about visits, tests,
and screenings.

1. Gynecological Exams: Many women choose to have their

primary care physicians conduct PAP smears, pelvic exams,
and breast exams, while others choose to have a gynecologist
act as their primary care physician. Either way, it’s totally up to
you and what makes you most comfortable. Unless you
specifically have a health issue that requires the attention of a
gynecologist, a PCP can suffice. Once a woman is sexually
active or turns eighteen, whichever comes first, she should
start getting PAP smears. PAP smears help detect
reproductive issues, such as endometriosis, human
papillomavirus (HPV), and cervical cancer. Early detection
makes it easier to treat these issues. A PAP smear should be
conducted every year for women between the ages of twenty
to thirty. After thirty, get screenings every one to three years,
depending on your past test results. If you’ve had a
hysterectomy or are over sixty-five and have had normal PAP
smears, your doctor may suggest discontinuing them. On the
other hand, a history of abnormal PAP smears, genital warts,
sexually transmitted disease (STDs), or multiple sex partners
may cause your doctor to want to conduct PAP smears more
often.
2. Breast Cancer Screenings: As women get older, their risk for
breast cancer increases. Most breast cancers are found in
women over the age of fifty. Early detection of breast cancer
can have a tremendous impact on a patient’s ability to
 effectively treat the disease. Monthly self-exams and yearly
breast exams by your doctor are sufficient until the age of forty,
at which point a woman should get mammograms every one to
two years. If there’s a family history of breast cancer, tell your
doctor, as he or she may suggest getting mammograms earlier.
Prevention for Men
Men over fifty should be tested for prostate cancer. If you’re an
African American man or have a family history of prostate cancer,
speak to your doctor to see if it pays to have testing done earlier. A
rectal exam and prostate-specific antigen (PSA) blood test are most
often used to detect prostate cancer.

Extra Credit
Already have a solid prevention plan in place? Make sure your
family members are on track with regular doctor visits and
screenings as well.
 Week 36
What’s Cooking?

“Never eat at a place called ‘Moms,’ but if the only other place
in town has a sign that says ‘Eats,’ go back to Moms.”
W. C. Fields

According to the National Restaurant Association, 88 percent of

Americans like dining out. Whether it’s due to travel, busy schedules,
limited time, or the lack of interest in cooking, there are many
reasons people choose to eat out. When it comes to our health,
however, dining out may not be the best choice.

Although we continue to see healthier choices at restaurants,

there are many reasons why eating at home might be a better
decision. For starters, no matter how healthy food may look on a
restaurant menu, dining establishments use a lot of unhealthy
ingredients to make their food taste especially good. This pertains to
all types of restaurants, including fine-dining, fast-casual, and fast-
food establishments. Some of the most common unhealthy
ingredients restaurants use include butter, oil, sugar, and cream, all
of which add tons of calories to a dish that may seem otherwise
healthy. When you cook at home, however, you have full control of
what you put into your dishes, enabling you to really understand how
healthy or unhealthy your meal is. Additionally, you can substitute
healthier ingredients for those that are less than optimal.

As we discussed in Week 24—Stop Portion Distortion, eating

appropriate portion sizes is a huge part of maintaining a healthy
lifestyle. Yet in the interest of providing value to their patrons,
restaurants serve much larger portions than necessary. If you order
an entree, you’ll likely receive two to three times the amount of food
you really need. Further, dining out often comes with unlimited
options. Even though your mind might be telling you to stick to the
entrée salads on the menu, it’s easy to get distracted by the aromas
wafting by or the dishes you see at other tables. Eating at home,
however, gives you full control of what you make, how much you
make, how much you serve, and ultimately how much you eat.

Another reason to minimize dining out is that many restaurants,

even those of better quality, don’t always use the highest-quality
ingredients. Very few buy organic because most restaurants buy
food in bulk and organic foods aren’t generally available in bulk
quantities. Further, as you may know, organic can cost two times the
price of conventional food, which cuts into the restaurant’s profit
margins. When you prepare your meals at home, however, you have
full control over the quality of ingredients you buy, which makes your
meals much healthier.

When we dine out, we’re also much more likely to indulge in

sweet temptations: we finish dinner, and the waitstaff offers us
dessert. No matter how full we get during our meal, we always
manage to save room for chocolate lava cake or apple pie. Although
indulging once in a while may be all right, indulging at most meals
can become problematic. When we shop for and cook our own food,
we control what desserts and sweets we buy and stock in the house.
In other words, it’s a lot harder to give in to dessert every night if it
didn’t make its way into the grocery cart in the first place.

Finally, eating out can be expensive: it can cost four to five

times the amount you would spend if you cooked and ate at home.
When we dine at restaurants, not only do we spend money on the
food, but we also pay for the ambiance, service, and more. At home,
the ambiance and service are free, not to mention the food costs
much less, too.

The Change

Make breakfast and prepare lunches at home six days a week.

 Cook dinner at home at least five days a week.

Roadmap for Success

Cooking and eating at home doesn’t have to require a lot of
work or be very complicated. There are tons of healthy dishes you
can make quickly and easily.

1. Keep Things Simple. The simpler you can make your meals,
the easier they will be to cook, and the less stressed you’ll be
when cooking. Cook with ingredients you’re familiar with so
you don’t feel too overwhelmed by new ones. Use familiar
spices to flavor foods so they are tasty and delicious.
2. Invest in a Cookbook. If you’re a bit of a novice in the kitchen,
look for cookbooks that are geared toward quick and easy
preparation. There are tons on the market, and many of them
provide simple recipes for meals in fifteen to thirty minutes.
Also, check for healthy recipes online. A few sites:
www.eatingwell.com, www.cookinglight.com, and
www.sparkrecipes.com.
3. Cook Big Batches. Cook big batches of a recipe on a Sunday
night to last you through the week. This will make the “what to
make for dinner” conundrum a no-brainer and free you to focus
on breakfast, lunch, and snack decisions instead.
4. Know What You Like. Find healthy recipes you enjoy and
rotate through them during the course of several weeks.
Planning and preparing these will keep you enjoying healthier
foods while staving off cravings for those that are less healthy.
5. Revamp Unhealthy Recipes. Favorite recipes don’t have to
go by the wayside if they are unhealthy. With a little
reformulation, you can continue enjoying the foods you love
while maintaining a healthy diet. To simplify things, look at the
following substitution charts for recommended ingredient
swaps to make your recipes healthier. Note, however, that
some of these substitutions may change a dish’s consistency
or taste, especially when baking. As a result, experiment to find
the best mixture for you.
 Did You Know?
$0.49 of every dollar spent on food in 2010 was spent in restaurants.
That means that nearly 50 percent of the average American food
budget was put toward dining out.

Extra Credit
 Already cooking at home for most of your meals? Take it to the
next level by making it a family and friend affair. Host recipe-
revamping parties where you cook with friends and teach them to
cook healthier. Or have your kids or spouse cook with you so they
learn how to make family meals healthy, too.
 Week 37
Get Back to Nature

“Look deep into nature, and then you will understand

everything better.”
Albert Einstein

As our culture continues to become more technologically

advanced and we become more and more multimedia dependent,
we’ve somehow found a way to disconnect from one of the most
basic yet therapeutic aspects of life: nature.

Research has shown that spending time in natural

environments is beneficial to our mental health, as well as our
psychological and spiritual development. Hundreds of studies have
shown that individuals recover faster from stress and trauma when
presented with natural stimuli, as compared to those that are
unnatural. In one well-known study, researchers presented
participants with stressful videos, immediately followed by either
videos of nature or videos of other content. Those who watched the
nature videos had a faster recovery time from stress than those
exposed to other content. Another study showed that a view of
nature, even through a window, speeds recovery time from surgery,
improves work performance, and increases job satisfaction.

Spending time in natural environments promotes feelings of

connectedness, purpose, and belonging to something greater than
oneself. Exposure to nature also promotes a positive attitude,
mindfulness, and creativity, as well as increased focus and attention,
and heightened sensory awareness. This is especially true for
children. Natural spaces stimulate children’s imaginations and
creativity, while playing outdoors enhances cognitive flexibility,
problem-solving ability, and self-discipline. Further, studies show that
when children have contact with green spaces, even those in cities,
they demonstrate an improved ability to pay attention, become less
impulsive, and are more patient. Although these benefits are
advantageous to all children, they can be especially beneficial to
those who suffer from attention-deficit disorder (ADD) and attention
deficit-hyperactivity disorder (ADHD).

Finally, time in natural environments helps build self-confidence

and self-esteem. When we’re in the wilderness, we are confronted
with new experiences. This helps us learn to trust our ability to
overcome both expected and unexpected challenges, and to cope
with whatever comes our way. Further, when we spend time in the
wilderness with others, this increased confidence translates to
stronger bonds and increased feelings of social support, community,
and a sense of belonging.

The Change

Spend more time outdoors and in nature and less time plugged into
technology.

Roadmap for Success

Although it seems like we could benefit from ending our
dependency on technology and taking daily hikes through the
wilderness, it may not be very realistic. Luckily, there are many ways
to increase your exposure to natural environments without going to
extremes.

Did You Know?

In a UK study released in April 2007, people with mental health
disorders reported that taking a “green walk” decreased their
depression (71 percent), reduced their tension (50 percent), and
increased their self-esteem (90 percent).
1. Unplug: With almost six hours on average dedicated to the
“boob-tube,” it’s clear that there is room to unplug. Use the
Technology Usage Survey in Part III—Tools and Resources
to conduct a personal survey of your current technology and
media usage. Look for opportunities to create limits for yourself
around the various media types you use. For instance, if you
currently watch a lot of television, cut out a couple of hours
each day and reallocate it toward something more meaningful
such as a walk outside. Shut off your cell phone at eight or
nine o’clock at night so you don’t find yourself lying in bed
texting to the wee hours of the night. Avoid e-mailing, tweeting,
and surfing the Web after a certain hour. Find ways that work
for you to decrease your personal technology dependence so
you can give your mind the downtime it needs.
2. Bring Nature Inside: One of the simplest ways to get a little
more “green” into your day is to invest in a plant. If you work,
get a small plant for your desk or office. And at home, spot
plants throughout your living spaces. Studies have shown that
vegetation indoors or even directly outside of your window can
help reduce stress, improve coping skills, and increase self-
discipline. Also, choose to work in an area that has a window
with a view. The natural light has positive impacts on
productivity and work performance, and will increase focus.
3. Weekend Nature Excursions: Even if you live in a city,
purchase a state park pass. Make weekend visits to local parks
in your area and spend a few hours exploring local lakes,
rivers, beaches, forests, nature preserves, and other natural
environments. Plan a weekend outdoor excursion with family
or friends. Go camping, river rafting, canoeing, or kayaking.
4. Take a Walk: During the day or at lunch, get away from the
computer and phone by going outside and taking a fifteen-
minute walk. If possible, walk around a body of water or in and
around a local park. This will help you clear your mind, breathe
in fresh air, and be better focused when you return back to
work or your chores.
5. Outdoor Education: Take advantage of outdoor education
programs. Whether you’re in school or not, many schools and
universities offer programs in outdoor education to both
students and community members. These programs can have
a positive effect on your cognition, conflict resolution skills, and
cooperation skills.
6. Find Beauty Every Day: Look for everyday ways to bring
beauty into your life. Find a local hot spot known for its
beautiful sunsets, and make a regular date with yourself or
someone else to watch them. Take a more scenic route when
walking to work—even if it’s a little out of your way. Take walks
along a local beach or river. Go to a local arboretum.
7. Garden: Gardening provides benefits of exercise, as well as
time outdoors. Plant some flowers or grow vegetables. Do
landscaping, weeding, or mowing the grass on a weekly basis.
8. Get a Pet: Time spent with a pet can have a tremendous
impact on stress levels and well-being. Pets also help us
develop greater responsibility, create positive relationships,
and improve our self-esteem. If a cat or dog isn’t an option, fish
can be a very relaxing, natural element for a home.
9. Multimedia Nature: Especially if you live and work in a city
environment, it may be difficult to access natural environments
on a regular basis. Although decreasing your overall
technology usage is recommended, using technology to create
a multimedia natural environment can be helpful. Choose
screensavers of waterfalls, sunsets, lakes, or vistas for your
computer. Hang artwork or photography of natural settings in
your office or workspace. Play recordings of natural
environments, such as waves crashing, rain falling, rivers
flowing, or wildlife and birdcalls. Trade in mindless reality
shows for programs on National Geographic or the Discovery
Channel that highlight nature and wildlife.

Did You Know?

 According to a study released by the Council for Research
Excellence, adults over the age of 18 spend an average of 8.75
hours a day in front of some format of media, including televisions,
computers, and cell phones. Almost six of those hours are spent
specifically in front of the television. Although technology is a
necessity in today’s day in age, our incessant need to be plugged in
could be doing us a big disservice. Researches claim that constant
exposure to media causes our brains not to get the essential
downtime it needs which can negatively impact our ability to create
long-term memories.

Technology and the Demise of Outdoor Playtime

Over the last twenty years, we have seen a significant decline in
the amount of time we spend outdoors. In a survey from Hofstra
University, 70 percent of mothers reported playing outside every
day when they were young, compared to only 31 percent of their
children. Additionally, 56 percent of the moms played for three
hours (or longer) at a time, compared to only 22 percent of their
children.
This decline in outdoor playtime can be directly attributed to
advances in technology and media. Most children between 6
months and 6 years of age spend an average of 1.5 hours a day
with electronic media, and those between 8 and 18 years of age
spend an average of 6.5 hours a day with electronic media,
totaling more than 45 hours a week.
 Week 38
It’s Greek to Me

“We are living in a world today where lemonade is made from

artificial flavors and furniture polish is made from real
lemons.”
Alfred E. Newman

Processed and packaged foods rely heavily on additives in

order to prolong their shelf life and to enhance their appearance and
flavor. These additives include fillers, preservatives, and other
ingredients that quite frankly you don’t want in your diet. Most of
these additives are man-made chemicals that are not natural for us
to ingest, and as a result they can be detrimental to our health.
Some of the worst offenders have been linked to cancer, heart
disease, and lung and kidney disease, among other health issues.

The Change

Avoid eating foods that contain additives.

Roadmap for Success

1. Focus on Whole Foods: Whole foods—foods that are found
in nature and that can be eaten or cooked as you find them—
are the best foods to eat. Whole foods grow in the soil, grow on
a tree, or come directly from animals, fish, or fowl without any
processing. The more you can purchase and eat whole foods,
the less likely you’ll be to consume chemicals, preservatives,
and additives that can be harmful to your health. On the other
hand, the more you consume processed, prepared, and
packaged foods, the more likely you will.
2. Know Your Additives: Although optimal, it’s probably
unrealistic to assume that you’ll always eat whole foods and
never eat processed, prepared, or packaged foods. As a result,
it’s imperative that you become familiar with those additives
that are the worst offenders. The thirteen worst additives that
should be avoided at all costs are listed in the following chart,
as well as information as to why they are used, why they are
bad, and where they are likely found. Until you know these
inside and out, carry a list of them on your smartphone, PDA,
or in your wallet so you can easily reference them whenever
you go food shopping or purchase a snack.
3. Start at Home: Spend time this week going through your
kitchen cabinets, pantry, and refrigerator and take a close
look at the ingredient lists of each packaged product.
Products containing any of the additives listed should be
discarded. If you don’t want to throw out food you’ve already
purchased, consider giving it away. Create a list of items that
 need replacement due to their additives and schedule time
during the week to go to the grocery store to do product
comparisons. Essentially, you want to replace the foods
containing additives with versions that don’t contain them, or
at the very least, contain less of them. Create a new list of
brands you know have healthier ingredients so you don’t
have to read labels every time you go to the grocery store.
4. Minimize Dining Out: Fast-food chains, fast-casual eating
establishments, and even restaurants tend to use
ingredients you might not want to consume. For instance,
many Chinese restaurants often use heavy amounts of
MSG. As mentioned in Week 36—What’s Cooking?,
minimize dining out to avoid unhealthy additives in your food.
5. Use Three Quick Tests: When in doubt, use these quick
tests to discern if a product should be avoided:

Countless Ingredients: If the list of ingredients on a

package is long (more than five ingredients), there probably
are chemical additives in the product. Avoid foods with
lengthy ingredient lists as much as possible.
Second-language Requirement: If you find certain
ingredients difficult to pronounce, there is a good chance
that the product should be avoided.
The Great Grandmother Test: If a product contains
ingredients you don’t recognize or ingredients you think
your grandmother or great grandmother never heard of,
then stay clear.

Did You Know?

According to Eric Schlossor, author of Fast Food Nation, the typical
American household spends about 90 percent of their food budget
on processed foods.

Extra Credit
 Already a super sleuth in avoiding these ingredients? Take it to
the next level with these tips:

1. Sodium Chloride: Too much sodium can cause high blood

pressure, heart attack, and stroke. Further, sodium chloride, or
table salt, is highly refined and is blasted with chemicals such
as bleach, aluminum, and anti-caking agents. Avoid packaged
foods that contain added salt or sodium chloride. Further, avoid
low-sodium salt, which can be even more toxic than table salt.
More chemicals are added to these versions in order to
remove the sodium while still maintaining a salty taste.
2. Added Sugars: Sugar, like sodium chloride, is also a
commonly added ingredient. It can be found in virtually all
processed foods. As we discussed in Week 11—Read the
Box, sugar comes in many forms, including high-fructose corn
syrup, fructose, sucrose, glucose, and many other derivatives,
so it is important to be aware of its many aliases. High
consumption of added sugars can cause weight gain, bloating,
fatigue, arthritis, migraines, lowered immune function, and
more. Whenever possible, avoid foods containing added
sugars.
 Week 39
Control Your Clutter

“How many things are there which I do not want.”

Socrates

This week, your change is to declutter, organize, and simplify

your environment. This may sound easy, but for many, it isn’t. Over
time, we tend to accumulate a lot of stuff, including things we may
not even want, or in other terms, “junk.” For most of us, when we are
confronted with making the decision “to keep or not to keep,” it’s
always easier to keep. And so, before you know it, the whole house
is filled with the kept things you never use, look at, or even
remember.

The simple change of purging the excess and removing the

clutter, however, brings many benefits. For one, it is therapeutic. As
you get rid of the surplus and the unnecessary, you’ll feel lighter,
calmer, and a sense of accomplishment. Since clutter tends to be
very unorganized and distracting, it can cause unnecessary stress in
your life. Removing it, however, enables you to relax, refocus, and
concentrate. This means you’ll save time and be more productive.
Not only will you be able to find things you need more quickly and
easily, but you’ll also spend less time cleaning, straightening up, and
doing other household chores. Finally, clutter detracts from a space’s
look. It can make your space seem smaller, dysfunctional, and
chaotic. Removing the clutter and organizing your space will give it a
cleaner, fresher look; help you reclaim space once lost; and allow
you to relax and enjoy your home.

The Change

Declutter, simplify, and organize your home.

Roadmap for Success
Your possessions technically fall into three categories: 1) your
necessities, 2) things that bring you joy, and 3) the clutter, aka stuff.
Your aim this week is to remove the third group, which will allow you
to enjoy the second group more and get more use out of the first
group. In order to make this change, you’re going to spend this week
focusing on a new area each day of the week. Some areas in your
environment may not need any simplification, while others might be
desperate for some attention. To make it a little easier, follow some
of these suggestions:

Before You Start

Before you begin, it pays to set some ground rules to make the
decluttering process a little bit easier.

1. Make Decisions Clear: Before you launch wholeheartedly into

stripping your house clean, you’ll want to create some structure
around how you make decisions about whether something
should be kept, kept but stored away, or given or thrown away.
In short, anything you keep should have value to you. Ask
yourself if items provide any of the following:

Functional Value: An item that makes life easier and

is necessary for everyday living, such as a coffee pot,
television, or a vacuum.
Historical Value: An item that is important due to its
attachment to your personal or family history, such as
an heirloom or a yearbook.
Personal Value: An item that is important to you for
your own reasons, such as clothing or books.
Aesthetic Value: An item that creates beauty or an
aesthetically pleasing environment, such as art,
decorating elements, or a special piece of furniture.

If an item doesn’t provide any of these four values, it isn’t worth

keeping. If an item has no value to you but may have value to
someone else, then you should give it away or sell it. And finally, if
something has no value to anyone or is unsalvageable, it should be
thrown away.

2. Create a Plan: Sit down and list out all the areas you
want to tackle. Then, prioritize them. Put time limits on
each area so you stay productive. Although it might be
tempting to tackle areas that seem easiest first, you
might get a lot more out of organizing areas that are in
the worst shape. Cleaning up the most cluttered spaces
will give you a bigger sense of accomplishment than
tackling less cluttered areas.
3. Have Gear Ready: For each area of your home, you’ll
want to have the proper tools to organize your
belongings. Make sure you have garbage bags on hand.
For papers, magazines, and newspapers, have a
recycling bag or bin. You might want to purchase a paper
shredder for confidential papers that need to be
discarded. Get some cartons or boxes for fragile items
you want to give away or throw out. As you declutter
each space, continue to purchase whatever necessities
are required to help you make progress and remain
productive.
4. Finish What You Start: As you go through this process,
don’t abandon one area to start another. Finish the areas
you start so you continue to have a sense of completion.

Did You Know?

Sanjaya Saxena, MD, associate professor of psychiatry at the
University of California San Diego School of Medicine in La Jolla,
estimates that two million Americans have a hoarding problem.

Declutter and Organize

1. Big Bang with Big Items: When starting on a new area, find
large items you want to dispose of or give away and get these
out of the way immediately. Then move on to the smaller
things. If for instance you have an old television or appliance
that you don’t use, get them out of the room and into a
giveaway carton. Many electronics can be donated to charity or
recycled if they are really outdated. If you have items that are
too large for normal disposal, check with local authorities to
find out the right way to dispose of them. You can also sell your
items through sites like www.craiglist.com or www.ebay.com.
2. Finding a Home for Your Things: Once you’ve decided what
items need to be thrown out or given away, make sure you
have homes for the things you are keeping. The things we use
most often tend to be “homeless” and can often cause the
most chaos. Find a place for your keys, your phone, and your
bag. This will keep your space organized on a daily basis.
3. Sweating the Small Stuff: Some of the hardest clutter to
tackle includes smaller things: receipts on your bureau, change
on the counter, mail, etc. As tedious as it sounds, be ruthless
and go through these things once and for all. Get a carryall to
hold loose items so they don’t take over your dresser. Keep
receipts in envelopes in a file folder in your office. Take the
change and either use it or keep it in a jar until you can cash it
in.
4. Memorabilia, Mementos, and Photographs: Organize
important mementos and store them appropriately. If you’ve
had photos for years that never ended up in a photo album, it’s
time to tackle them. First organize them in a logical way and
then get a clear shoebox or container and store them. Be
honest about things that matter to you. Try not to hold onto
things out of guilt. If something isn’t important to you or doesn’t
hold any value, then it pays to get rid of it. This holds true even
for things that are passed down to you from family members.
Just be sure to have them appraised so you don’t throw away
or give away something that has monetary value.
 5. Clothes: Many of us have a way of holding onto clothes way
longer than we should. We think we’ll eventually fit back into
our skinny jeans, we believe that styles will come back, or we
don’t like getting rid of clothing just because we don’t like it.
None of these reasons are good reasons for hanging onto
clothing. If you haven’t worn something in over a year, it’s time
to give it away.
6. Finishing Touches: Once you know what you’re keeping and
what you are getting rid of, it’s time to organize the things you
are going to keep. Purchase decorative boxes, baskets,
caddies, and other containers. Once you’ve organized all your
items in these containers and boxes, stack them in appropriate
places or in closets.
Moving Forward
1. Make It a Family Affair: Once you’ve completely decluttered
your home, it’s time to make it a habit. If you live with others,
enlist them to take ownership and responsibility for helping to
maintain a clutter-free environment.
2. Decluttering Rituals: Create daily, weekly, monthly, and
seasonal decluttering rituals to help you maintain a clutter-free
environment. On a daily basis, clear and wash dishes right
after meals are finished, go through mail the day it arrives, put
clothes away when they’re taken off, and do whatever else is
important to keeping your environment organized. Weekly
rituals might include cleaning the house, taking out the
recyclables, or organizing closets. Monthly, you might consider
going through things in your office, organizing tax documents
and bills, and making a run to the dump. And seasonally, you
might clean out clothes from closets and do a once-over on all
appliances and electronics. For rituals that are other than daily,
schedule a declutter appointment in your calendar to make
sure you allot sufficient time to get it done.
3. Seasonal Yard Sales: If you are interested in making a little
money from your clutter, hold seasonal yard sales. This is
 especially useful in suburban areas and neighborhoods where
you can expect a lot of traffic.
Extra Credit
Already decluttered at home? Take it to the next level by
decluttering your workspace, your car, or other areas that might be
suffering from clutter.
 Week 40
Be a Great Communicator

“The single biggest problem in communication is the illusion

that it has taken place.”
George Bernard Shaw

Good communication is highly underrated. When we have it,

relating to others seems easy and effortless, and when we don’t, it
feels frustrating and arduous. It’s easy to take good communication
for granted; yet taking the time to communicate effectively can prove
to be highly beneficial on many levels.

Effective communication is the foundation for healthy

relationships. Clearly and calmly expressing your feelings and
thoughts while allowing others to do the same enables you to bridge
communication gaps so you can build stronger, more harmonious
connections with others. This allows for greater intimacy, trust, and
connectedness between friends, colleagues, and family members.
Additionally, it gives you the power to deal with all kinds of people
from various backgrounds and with varying perspectives. This skill
can have a positive impact on your self-esteem and self-confidence,
and your overall approach to relationships in general.

Effectively communicating also helps reduce tension and stress.

When you don’t express yourself constructively, negative emotions
or feelings may surface in unhealthy and destructive ways. Further,
the more you can effectively communicate, the more you’ll be able to
successfully manage conflict, let go of issues, and avoid
misunderstandings, all of which have a direct impact on your ability
to manage undue stress.

Communicating effectively is also helpful in getting what you

want, as well as meeting the needs of others. For instance, if you’re
giving a sales presentation to a client, communicating your pitch
clearly and concisely can help you make the sale more easily. At the
same time, communicating effectively means having had the ability
to extract the necessary information from your client so you could
more easily craft the pitch to meet their needs in the first place. This
example is specific to business, but the principle can be applied to
personal situations as well.

The Change

Practice effective communication in your daily interactions.

Roadmap for Success

Becoming an effective communicator is an invaluable skill.
Luckily, it is also a skill that can be learned, applied, and fine-tuned.
As with anything, a little practice will go a long way! Here are some
tips:

1. Actively Listen: A tremendous part of effective

communication is actively listening to others. Active listeners
make others feel important and respected. Listen to and
engage the other person so they know you value what they’re
saying and feel it’s just as if not more important than what you
want to say. Avoid interrupting the other person before they’re
done speaking, or impatiently waiting for them to finish so you
can say what’s on your mind. Instead, focus on what, how, and
why they are communicating what they’re communicating. Pay
attention to the person’s body language and visual cues as
well, as these can give you insights into where the person is
coming from, their point of view, and their perspective. Help
those who have difficulty communicating their feelings and
thoughts by asking questions or offering words or ideas that
they can react to. When you’re unclear on their points, ask
questions to show you’re interested while gaining clarity.
2. Repeat Back What You’ve Heard: One way to let the other
person know you are focused on what they’re saying is to
summarize what they’ve said in a sentence or two and repeat it
back to them. This will give them an opportunity to either
correct you if you’ve misunderstood or misheard them, or
affirm that you did understand them correctly. This also makes
the other person feel as though what they’ve said is important.
3. Keep Attitudes in Check: There’s no room for attitudes or
egos with effective communication. Further, good listening
doesn’t include belittling or criticizing the other person. Fake
listening, too, is disrespectful, and many people see it is as
insincere. Be open to what the other person is saying, and try
not to jump to conclusions. Be sensitive to others, and come to
the table with an open, honest mindset. Be patient and
respectful of others, as their feelings and opinions are just as
important as yours.
4. Use Body Language: Body language and visual cues can
communicate just as much if not more than the words you say.
Look into the eyes of the person you’re speaking with. This
signals a level of interest that encourages a deeper connection
and level of trust, making your interactions more successful.
Also, keep your body at ease while maintaining good posture.
This is more inviting to other people, as compared to closing
off your body with crossed arms or hunched shoulders. Lightly
touch the other person’s arm during the conversation to signal
that you feel close or that you’re sympathetic to what they are
saying.
5. Be Clear, Be Brief: A discussion takes two people. Individuals
who drone on and on about a topic or themselves can 1) lose
their audience due to disinterest or boredom or 2) send a
message that the other person’s time or involvement is of little
significance or importance. Make an effort to be clear and brief
when making points, and ensure you give the other person
equal opportunity to get in their points or thoughts. Also, make
an effort to ensure you are audible and that you don’t mumble
so people can hear you without straining.
 6. Take Responsibility: Effective communication isn’t always
easy, especially if there are different viewpoints, agendas, or
interests involved. Be confident in what you want to say, but
balance it with respect for what others have to say. When other
people don’t understand you, don’t blame them. Rather, take
responsibility for finding another way to communicate so they
understand you better.
7. Practice Anger Management: It’s natural to feel passionate
about certain topics, and at times, you may even feel angry.
Pain, frustration, and fear can often be disguised as anger
when communicating. How you express negative emotions or
feelings, however, can have a tremendous impact on the
outcome of your conversation. To minimize negative outcomes,
focus on expressing your feelings calmly and rationally. Use “I”
statements instead of “you.” This helps to reduce defensive
reactions on the part of the other person. Try not to exaggerate
or use phrases that are all encompassing, such as never,
always, or everyone. When another person is angry toward
you, show genuine interest in what they are saying. Show
sincere concern, and if appropriate, validate their feelings by
stating that you understand how they must feel. This will make
it easier for them to relax and be less defensive. In coming to
terms with whatever the issue is, engage the other person in
finding a resolution so it is agreeable to both of you.

Did You Know?

Recent studies have shown that the most critical career skill a new
employee should possess is good interpersonal skills. This holds
true from the perspective of the employer, as well as the interviewee.

Effective Communication Saboteurs

Avoid these habits when communicating with others, as they can
quickly derail even the best of intentions:
 One-upmanship: This involves responding to someone by
telling them about a personal experience that is bigger, better,
worse, or more traumatic than theirs. These statements make
the speaker feel disrespected and devalued.
Judgment: Not everyone is going to see things the way you
do. Listen to what others have to say without judging or
lecturing them.
Inappropriate Probing: Avoid asking inappropriate and
personal questions. Instead, allow the other person to divulge
intimate details on their own terms and in their own timeframe.
Pacification: Each person deals with things differently. If
someone is upset, avoid downplaying the situation. It can
come off as insincere or as though their feelings aren’t
important or valid. Also, avoid the temptation of telling them
what they want to hear just to appease them.
Intolerance: Everyone is entitled to their own opinion, and no
one opinion is right or wrong. Be tolerant of the other person’s
viewpoint, even when you disagree.
Interruption: Let people finish what they have to say.

Extra Credit
Already a great communicator? Take it to the next level by
encouraging effective communication within your home, family, and
work environment. Work with employees or fellow coworkers to
create a healthy team environment by educating them on effective
communication in the workplace.
 Week 41
Be a Bean Counter

“What most moved him was a certain meal on beans.”

Robert Browning

When it comes to a healthy diet, beans are one of the healthiest

and most nutritious foods on the planet. Like meat, beans are a great
source of protein. Unlike meat and other animal proteins, however,
beans are low in fat (especially saturated fat), high in fiber and water,
and loaded with vitamins and minerals.

Beans are also a great food for weight loss and stabilizing blood
sugar. They help your body release a hormone called leptin, which
helps to decrease your appetite while boosting metabolism. Also,
due to their high fiber content (about 12–15 grams per cup), beans
are very filling, take more time to digest, and help promote a healthy
digestive tract.

Beans help reduce cholesterol and reduce risk for some types
of cancer. High in vitamin B, beans promote healthy brain function,
nervous and digestive system function, and healthy skin. They are
also high in calcium, which is essential to the health of our bones
and teeth. Finally, beans are high in potassium, which helps reduce
risk of high blood pressure and stroke.

The Change

Have a minimum of 3 cups of beans a week or ½ cup per day.

Did You Know?

In a recent study, individuals who ate beans weighed seven pounds
less, on average, and had slimmer waistlines than those who didn’t.
Yet they consumed 199 calories more per day if they were adults
and an incredible 335 calories more if they were teenagers.

Roadmap for Success

Beans are a very versatile food, and as a result, are very easy
to add into your diet.

1. Start Slow: If you’re a little new to beans, you might want to

start adding them into your diet slowly to reduce the likelihood
of becoming too gassy. Days one and two, add about a quarter
cup of beans into your day. Days three and four, add a third of
a cup, and from then on, move up to half a cup per day.
2. Clean Canned Beans: Canned beans are convenient and
easy for cooking. However, most canned beans are packaged
with sodium or other preservatives. As a result, purchase those
that are low in sodium, and rinse and drain them prior to use so
that you remove some or most of the sodium and
preservatives.
3. Go International: Many dishes from around the world call for
beans, as it’s a staple in many cultures. Purchase cookbooks
or look for recipes online that highlight food from Italy, Greece,
and the Middle Eastern regions. Also, look for those from India,
the Caribbean, and Latin America, all of which tend to use
beans as a main ingredient.
4. Easy Additions: Beans are an easy add to many dishes:

Salads: Add chickpeas (garbanzo beans), black

beans, or pinto beans to greens and veggies to create
a well-balanced salad.
Soups: Add beans to vegetable broth for a heartier
soup. Also, many bean varieties can be pureed for a
thick and rich soup base.
 Chili: Add beans to turkey chili or make a three-bean
chili as a vegetarian option.
Dips and Salsas: Beans are great for dips, such as
hummus and black bean spread. They can also be
added to diced tomatoes for a thick salsa, or to
pineapple, mango, and red pepper for a fruit salsa.
Rice and Pasta: Add beans to brown rice or whole-
grain pasta for a meal that is rich in fiber and nutrients,
and that provides a complete source of protein.
Bean Salads: Make a hearty bean salad using fresh
chopped onions and spices, tossed with a can of your
favorite beans. Use olive oil, salt, pepper, and vinegar
or lemon juice for dressing and seasoning.

Vegetarians and Beans

Although beans are a high source of protein, most of them are
incomplete proteins. Incomplete proteins don’t contain all the
necessary amino acids your body needs. Animal proteins, quinoa
(a seed), and soy (a bean) are the only proteins that are complete
sources. As a result it’s important to pair beans (other than soy)
with other incomplete proteins to ensure you are getting all the
essential amino acids you need. Brown rice, corn, nuts, seeds,
and wheat are all incomplete proteins that pair well with beans to
form a complete protein.

Gas-free Beans
Beans have gotten a bad rap for causing flatulence. Beans have
oligosaccharides, which can’t be digested by our body. When they
pass into the intestines, the bacteria in the intestines breaks down
the oligosaccharides, producing gas. Haricot and lima beans are
generally the worst offenders.
The amount of oligosaccharides in beans can be significantly
reduced, and thus the flatulence you experience. To do so, use
dry beans and soak them prior to cooking, or rinse canned beans
 thoroughly. Lastly, cook beans with digestive herbs, such as
fennel, anise, turmeric, rosemary, cilantro, and bay leaves, which
can help to reduce digestive issues as well.

Extra Credit
Already a bean counter? Take it to the next level with these tips:

1. Forget Canned: Instead of buying canned beans, purchase

dry beans. Dry beans allow you to have a more pure and less-
handled form of beans. You’ll avoid preservatives and added
sodium, both of which are less than ideal to a healthy diet. If
you haven’t used dry beans before, it’s easy:

Be Picky: Put the beans in a colander and remove

any that are shriveled or discolored, as well as
pebbles or any other foreign matter.
Measure Carefully: Dry beans triple their size when
they are cooked. As a result, you’ll have three times
the amount of dry beans that you measure. For
example, one-third of a cup of dry beans will equal
one cup of cooked beans. Two-thirds of a cup of dry
beans will equal two cups of cooked beans, and so
on.
Soak Beans: Soaking beans allows dried beans to
absorb water, which helps to dissolve starches that
can cause intestinal discomfort and gas. Also, soaking
beans prior to cooking means that cooking time will be
shorter. Although most beans should be soaked, there
is no need to presoak dried black-eyed peas, split
peas, peas, or any variety of lentils. A good method
for soaking beans is the “quick soak” method. Put the
beans in a pot filled with water that is three times the
volume of beans (one cup of beans should get three
cups of water). Bring the water to a boil. Once water is
boiling, cook for two minutes. Remove the pot from
the heat and let it sit for one hour, two hours max.
 Rinse the beans thoroughly two or three times before
cooking.
Add to Recipes: Once you have successfully soaked
and rinsed your beans, add them to your favorite dish
or recipe.

2. Substitute Beans for Meat: Since beans are low in fat, high in
protein, and high in fiber, and you don’t have to worry about
added antibiotics or growth hormones as you might with meat,
substitute beans for a couple of your meals.

Did You Know?

In a US Department of Agriculture study, researchers measured the
antioxidant capacities of common foods. Small red beans, red kidney
beans, and pinto beans were in the top four, while black beans, navy
beans, and black-eyed peas made the Top 40.
 Week 42
Strengthen Your Core

“If your spine is inflexibly stiff at 30, you are old. If it is

completely flexible at 60, you are young.”
Joseph H. Pilates

The trunk of your body, also known as your “core,” is what gives
you most of your strength and equilibrium. Your core is attached to
your legs and arms, and includes both your abdominals and your
lower-back muscles. As a result, your body relies on your core for
every move it makes.

Strengthening your core, as you might imagine, is an extremely

important component to a well-rounded fitness program. Although
strengthening your core can help you achieve a nice, flat stomach, it
also provides many other important benefits. You depend on your
core muscles to do everything from swinging a tennis racquet to
lifting the groceries. The core is vital to your ability to walk, to stand,
to lift, and to do just about anything you want to do. It is what
enables you to bend over without falling, as well as jump and land on
both feet. A strong core is essential to stabilizing your body and
keeping it in balance, and allows you to function athletically.

Keeping your core strong helps improve your posture, making

you look and feel taller, stronger, and more coordinated. A strong
core also helps you move gracefully and is instrumental to
preventing lower-back pain and injuries. Finally, exercising your core
aids digestion, improves bowel function, and reduces incontinence.

The Change

Do a minimum of 10 minutes of core exercises three days a week.

Roadmap for Success
Your core is made up of various groups of muscles. Neglecting
any part of your core could lead to an imbalance in strength,
potentially increasing your risk for injury. As a result, it’s important to
strengthen all of the core muscles.

Core Anatomy 101

In order to properly strengthen and firm your core muscles, it’s
important to exercise all of the following muscle groups:

1. Rectus Abdominis: These are probably what most people

would refer to as the “six-pack” or the “upper and lower
abdominals.” They start at the point where the rib cage meets
(also known as the sternum) and ends at the pubic bone.
These muscles specifically help flex the spine and support
bending and rotation.
2. External Oblique and Internal Oblique Muscles: These are
two groups of muscles that work together. The external oblique
muscles stretch from the side of your rib cage and extend
down to the hipbone, while the internal oblique muscles are
attached from the bottom of the rib cage down to your pubic
bone. In essence, these muscles “wrap” your torso and provide
you with stability when you twist, turn, and lean.
3. Transverse Abdominis: These muscles reside beneath all of
the other abdominal muscles. They are very deep and are hard
to reach with conventional crunches. Yet, they are extremely
important in maintaining a healthy core. They are instrumental
in stabilizing your core and spine, and help prevent injury when
you lift heavy objects or exercise.
4. Lower Back: The deep muscles of the lower back are
responsible for keeping the body erect when sitting or
standing. The erector spinae muscles are the strongest
muscles in the back and take on most of the work.
 In order to strengthen your core, you can take an abdominals
class or core exercise class. Also, you might want to try Pilates,
which tends to focus heavily on developing core strength, as well as
the overall strength and flexibility of your whole body. Or you could
just do some core exercises at home. The good thing about core
training is that, other than a mat, you don’t really need any
equipment to exercise your muscles.

Sample Core Exercises

Just as with strength training, there are hundreds of exercises
you can do to strengthen your core. The following sample exercises
target each of the muscle groups mentioned earlier. All four of these
exercises can be done on a mat on the floor.

The Basic Crunch—Rectus Abdominis: Lie on your back with your

knees bent and your feet flat on the floor. Place your hands behind
your head. (Refer to Figure: Basic Crunch 1.) Do not lock the fingers
or use your hands to lift, but instead use them to lightly support your
head. Throughout this exercise, keep your head and neck relaxed
and your navel pulled toward your spine. Inhale. As you release your
breath, lift your shoulder blades off the floor by squeezing your rib
cage toward your pelvis (imagine your rib cage sliding toward the
pelvis). (Refer to Figure: Basic Crunch 2.) Once your shoulder
blades are a couple of inches off the floor, pause and then inhale as
you lower back down to the ground. Repeat for twelve repetitions.
Work up to twenty-five repetitions.

Figure: Basic Crunch 1

 Figure: Basic Crunch 2

Lateral Bridge—External and Internal Obliques: Start by lying on

your right side with your right elbow placed directly under your right
shoulder and your right forearm on the floor, perpendicular to your
body. Your left foot should be stacked on top of your right. Your
knees and hips should also be stacked vertically. (Refer to Figure:
Lateral Bridge 1.) Pull your navel to your spine and inhale. As you
exhale, lift your legs and torso off the floor, supporting yourself on
your elbow and right forearm. Keep your feet, knees, and hips
stacked vertically. Hold at the top briefly (Refer to Figure: Lateral
Bridge 2.) Then inhale as you lower yourself back down to the floor.
Repeat for twelve repetitions on each side, working up to twenty-five
repetitions on each side.

Figure: Lateral Bridge 1

 Figure: Lateral Bridge 2

Bridge—Transverse Abdominis: Begin on your hands and knees.

Place your forearms on the floor so the elbows are directly below the
shoulders. Lift your knees off the floor and straighten your legs
behind you so only the balls of your feet are in contact with the floor.
Push your heels straight back so your feet are flexed. Pull your navel
to your spine and keep your body in a straight line. Don’t let your
hips drop or your butt stick up into the air. (Refer to Figure: Bridge.)
Hold for thirty to sixty seconds.

Figure: Bridge

Supermans—Lower Back: Lie on the floor facedown with your

arms extended in front of you past your head. Your legs should be
extended directly behind you. Pull your navel to your spine. Keeping
your arms and legs straight, lift your arms, chest, and legs a few
inches off the floor. (Refer to Figure: Superman.) Hold the top
position for a second or two, and then lower your arms and legs back
down to the floor. Repeat for twelve repetitions. Work up to twenty-
five repetitions.

Figure: Superman

Extra Credit
Already successfully doing core exercises a couple of times a
week? Try taking a weekly class that strengthens your core, such as
Pilates.
 Week 43
Practice Mindful Eating

“One should eat to live, not live to eat.”

Benjamin Franklin

In Week 4, your change was to start a food journal. In Week 17,

you learned how to optimize your eating patterns, and in Week 24
we discussed appropriate portion sizes. At this point, you should
have a good sense of when you’re hungry and when you aren’t, how
often you should be eating, and how much food should be on your
plate. All of these past weeks’ changes dealt with the logistical side
of eating; now it’s time to tackle the emotional side.

Mindful eating means being in a higher state of mental

awareness around your eating patterns. It requires active mental
engagement in what you do and the decisions you make. Practicing
mindful eating gives you the power to control your relationship with
food and eating so you can improve your overall health, body image,
and self-esteem.

According to The Center for Mindful Eating (TCME),

mindfulness promotes balance, choice, and wisdom; and with
practice, it frees you of reactive, habitual patterns of thinking, feeling,
and acting when it comes to your relationship with food. When you
mindfully eat, you understand there is no right or wrong way to eat,
but there are various levels of awareness in eating. You also come to
accept that you’re a unique individual with unique eating
experiences, tastes, likes, and dislikes. Finally, mindfulness helps
you to become more insightful about how you can act to achieve
specific health goals as you become more attuned to eating and your
health.

The Change
 Actively practice mindful eating every day.

Roadmap for Success

Since you’re already keeping a food journal, you should be
more aware of your eating habits and the triggers that cause you to
eat certain things. Now, it’s time to apply this insight to eating
mindfully.

1. Change Your Attitude: Food is a gift of nourishment we

should be grateful for. We should enjoy it and appreciate it.
Paying attention to portions and the frequency with which you
indulge allows you to respect the food you eat and yourself in
the process. And banishing negative feelings such as guilt and
shame allows you to build a healthier, more positive
relationship with food.
2. Tune into Hunger Levels: You should now understand how to
gauge your hunger levels. In your food journal, you’ve been
rating your hunger levels from 0 to 5 with 0 being extremely
hungry and 5 being extremely full. Use these cues to help
determine when you should start and when you should stop
eating. If your hunger level goes to 2, it’s time to eat; and when
your satiation level gets to a 4, it’s time to stop. Avoid getting
so hungry that you reach a 0 or so full you reach a 5.
Essentially, you should be eating until you are only 80 percent
full.
3. Eat at the Table, Turn Off the TV: Make mealtime its own
time. Distractions such as TV, reading a book, or doing work
can cause you to pay less attention to your consumption of
food. Research shows that individuals snack more while
watching TV. What’s more, the longer people watch TV, the
more they eat. In one study, participants ate 28 percent more
popcorn when they watched TV for an hour, versus those
individuals who watched for only a half hour.
4. Eat as an Experience: So often we rush through meals as if
eating is a chore. Changing your mindset so that eating is a
multisensory experience gives you a new perspective. Every
aspect of a meal, whether it’s setting the table, how you serve
your food, how you plate your food, and even the way you
clean up, is part of the eating experience. Set your table in a
meaningful and attractive way. When it comes to sound, put on
soothing music if you’d like to enjoy conversation. Use fabrics
or textiles that are nice to touch. Design your meals so the
focus isn’t just on food but rather on the full experience.
5. Choose Quality over Quantity: High-quality foods tend to
taste better, are more fulfilling, and generally provide better
nutrition than lower quality foods served in high quantities. As a
result, make the conscious choice to choose quality over
quantity when it comes to the foods you prepare and the foods
you eat.
6. Eat Slowly, Chew Thoroughly, and Savor: Eating slowly can
have a tremendous impact on how much we eat and how
much we enjoy our food. It takes our brains twenty minutes to
recognize when we are full. If you eat quickly, you won’t give
your brain enough time to register that you’ve had enough. Try
this ritual as you eat: Take a bite of food. Chew slowly and
thoroughly. Savor the food’s flavor and feel its texture. When
you’re done with your bite, put your fork or spoon down. Drink
some water. Take a couple of deep breaths. Then, take
another bite and repeat this process. Time yourself while you
eat, and make an effort to have your food last at least twenty
minutes. See how full you are after the twenty minutes.
7. Avoid the Clean Plate Club: Many eaters rely on visual cues,
such as an empty plate, to decide when to stop eating. Cornell
University researcher Dr. Brian Wansink created a bottomless
soup bowl, which secretly refilled during a meal. He found
diners who ate from the refillable bowl ate 73 percent more
soup than diners who ate from a normal bowl. When deciding
how much to eat, rely on your satiety levels instead of how full
or empty a plate is.
 8. Create an Optimal Environment: Surround yourself with
foods that are healthier. Avoid stocking up on foods that are
processed or unhealthy. Instead, put out a fruit bowl for
snacks. Organize your refrigerator so that the healthiest foods
are in the front and easily accessible.
9. Plan for the Day: If you know you are going to be out on the
road all day, prepare by bringing healthy snacks with you so
you don’t become ravenous at any point. As we learned in
Week 17—Get Five Squares a Day, skipping meals causes
us to be much more reactionary than proactive about making
healthy choices with our food.
10. Develop a Game Plan for Triggers: Now that you have a
better sense for what triggers you to eat unhealthier foods,
develop strategies to deal with them. If you tend to eat out of
boredom, find an activity or hobby that keeps you from getting
bored. If you tend to eat as a result of stress, find ways to
manage stress so food doesn’t become a primary outlet. If
eating is driven out of depression, seek out professional help to
deal with your depression in healthier ways.
11. Be Aware When Eating In Mixed Company: When we dine
with others, we tend to eat more. On average, if you eat with
one other person, you’ll eat 35 percent more than alone.
Essentially, the more people you eat with, the more you tend to
eat. This is partially due to the fact that food remains on the
table and visual cues persist. When eating with others, be last
to start eating and the first to stop.

Did You Know?

Research from Cornell University shows that individuals who pre-
plate their food eat approximately 14 percent less than those who
take smaller amounts and return for seconds or thirds. Pre-plate your
meals once to avoid overeating. Also, preserve your snacks so that
you don’t fall victim the “bottomless” chip bag or ice cream carton.
 Week 44
Participate in Your Life

“Remember then: there is only one time that is important—

Now! It is the most important time because it is the only time
when we have any power.”
Leo Tolstoy

We can live life in one of two ways: consciously or

unconsciously. Conscious living, or “mindfulness,” means being an
active participant in your life, choosing the experiences you get
involved with, and taking responsibility for the decisions you make.
Living unconsciously, however, means allowing circumstances to
dictate your life, remaining passive, and taking little to no ownership
over what life brings. Which sounds more appealing? Hopefully, you
think the former.

When you live consciously, you become intentional in the things

you do. You put yourself in the driver’s seat, and instead of waiting
for things to happen, you make things happen. You get more done,
are more mindful of what you do, and are more focused. All this
gives you the wherewithal to accomplish the things you set out to do
and to be more successful in life. The best part is, holding yourself
accountable for the life you live has a direct and positive impact on
self-esteem, attitude, and belief in yourself.

Studies have shown that conscious living also provides

numerous health benefits. It helps reduce and manage stress,
chronic pain, and blood pressure, and increases immune function
and ability to cope with disease. Individuals who live consciously
tend to be happier and have a more positive outlook than those who
don’t. They tend to take themselves less seriously, are less impulsive
or reactive, and accept their own weaknesses without self-inflicted
judgment. Further, they’re able to take criticism more easily, and
suffer less from depression and other emotional and behavioral
issues.

Living consciously also means focusing on the present and not

dwelling on the past or obsessing about the future. In other words,
you live life in the moment. This translates into experiencing more
positive thoughts and feelings since most of our negative thoughts
are rooted in past disappointments or regrets, and the worry we feel
about the future.

Finally, living a conscious life helps you develop closer

relationships. You’re more in tune with your emotions, thoughts, and
reactions, which helps you to be more sympathetic and
understanding toward others. And, you can more easily understand
the impact of your choices on your life, as well as on those around
you.

The Change

Be an active participant in your life and live in the moment every day.

Roadmap for Success

Conscious living encompasses all aspects of life. Everything
from what you choose to eat at dinner to the way you treat people
can involve intentional thought and action. Living consciously can
occur at any moment, on any day, just by actively being present
during your experiences and being aware of your feelings and
emotions. Here are some tips:

1. Stop and Smell the Roses: Throughout the day, take time to
pay attention to what is happening around you. Become
mindful of your environment and how you personally fit into it.
Observe colors, sounds, light, smells, and textures. Savor
moments by allowing all of your senses to fully experience
 them. Make a habit of noticing new things in every situation,
even for those repetitive behaviors, such as walking to work.
2. Experiment: Every day, find something new to try. Take a
class. Attend a seminar. Read a new book. Play a new game.
When new opportunities present themselves, embrace them
openly and look for the potential that they may bring. Trying
new things keeps you engaged, youthful, and living life to the
fullest.
3. Stop Thinking: Jon Kabat-Zinn, founder and former executive
director of the Center for Mindfulness in Medicine, Health Care,
and Society at the University of Massachusetts Medical
School, tells us, “Ordinary thoughts course through our mind
like a deafening waterfall.” Part of our inability to live
consciously is that we let our thoughts overtake our minds,
precluding us from living in the moment and experiencing life.
Instead, allow yourself to “just be.” Focus less on your thoughts
and more on what’s going on around you at the moment.
Actively take part in the present, while shutting out negativity of
the past or future.
4. Breathe: When you feel the urge to be impulsive or have a
knee-jerk reaction to something, stop and take a few deep,
cleansing breaths. As we discussed in Week 12—Take a Deep
Breath, deep breathing provides a lot of wonderful benefits.
When it comes to building a conscious life, however, deep
breathing helps you hit the “restart” button. Instead of reacting
hastily or irrationally, you’re able to gain self-control, and have
more rational and appropriate responses to situations and
circumstances.
5. Accept Challenges, Pain, and Worry: When something is
uncomfortable, we often feel compelled to avoid it. Instead of
pushing these feelings away, simply allow yourself to feel them
and accept them for what they are. When we don’t
acknowledge negative feelings, our minds deal with them in
indirect ways. This can manifest in unhealthy behaviors, or
worse, cause us to do things we may regret. Accepting
 negative feelings, however, helps us understand our stressors,
anxieties, and reactions, giving us the power to move forward
and create new feelings and reactions so we can move past
the negativity instead of dwelling on it.
6. Switch from Autopilot to Manual: You know your inner
autopilot is at work when you feel like time has passed by, yet
you have no idea what you did or what happened during that
time. Maybe autopilot kicks in during a commute or while
running errands. Or maybe it’s at work for longer periods of
time. To get the most out of life, it’s important to be an active
participant. Shut off autopilot by increasing your awareness of
your thoughts, actions, decisions, and experiences. Don’t defer
to others to make decisions for you or allow circumstances to
dictate your life. Doing so will only lead to disappointment and
frustration. As pilot of your life, you have ultimate control of
where you go and the direction you head. Constantly look for
ways to engage in what life has to offer…you never know what
may come your way.

Did You Know?

Enjoying what you are doing in the moment it is happening has
positive benefits. Studies have shown that when individuals take the
time to enjoy something they normally would rush through—such as
eating a meal or walking to work—they experience more joy,
happiness, and other positive emotions, and fewer of those that are
negative or depressive.
 Week 45
Nuts and Seeds and Oils, Oh My!

“No man in the world has more courage than the man who
can stop after eating one peanut.”
Channing Pollock

In Week 26—Gone Fishin’, we discussed the importance of

consuming fish and omega-3s. This week, we’re going to discuss the
health benefits of consuming another type of healthy fat:
monounsaturated fat.

Consuming healthy fat is important to your health and well-

being. Healthy fats are essential to proper body function, the
absorption of fat-soluble vitamins, and protection against disease.
Fat is also essential to brain function including learning abilities,
memory retention, and mood stabilization. Fat is important to
keeping cells, joints, and muscles flexible and cushioned, and it is
instrumental in keeping skin young and healthy.

Monounsaturated fats, which are found in nuts, seeds, and fatty

fruits, such as avocados and olives, are some of the healthiest fats
you can consume. By reducing bad cholesterol and preventing
cardiovascular disease, they are extremely beneficial to heart health.
They are also important to the development and maintenance of
your body’s cells. Finally, they are high in vitamin E, an antioxidant
that is instrumental to preventing degenerative diseases and keeping
our skin healthy and young.

The Change

Get a healthy dose of monounsaturated fats by consuming healthy

nuts, seeds, and fatty fruit.
Roadmap for Success
Monounsaturated fat is very easy to integrate into your diet.
Here are some of the best sources and how to get your daily dose:

1. Nuts: Although nuts are healthy in general, almonds,

cashews, hazelnuts, peanuts, pecans, and pistachios are
very high in monounsaturated fats. Peanuts and pistachios
are also good sources. Here are a few ways to add them into
your diet:
Snacks: A good serving of nuts is about one ounce, or one-
quarter cup of shelled, unsalted nuts. Pair nuts with a piece
of fruit to balance the fat content with fiber, vitamins, and
minerals.
Add to Salads: Add a couple tablespoons of unsalted,
chopped almonds or pecans to your salad.
Add to Dishes: Add nuts to vegetable dishes and
casseroles. Also, peanuts are a great addition to Asian
recipes.
If you suffer from nut allergies, you can still get a healthy dose
of monounsaturated fats with some of the below suggestions.

2. Fatty Fruit: Avocados and olives are fatty fruits loaded with
monounsaturated fat. What’s really great is that they are
absolutely delicious in a wide variety of dishes. Olives are
especially versatile in pasta dishes, casseroles, and
Mediterranean food. Add avocados to smoothies to make
them creamy, or to salads. Also, avocados are the base for
guacamole and many other Mexican dishes.
3. Seeds: Sesame seeds are especially high in
monounsaturated fats. Sprinkle sesame seeds onto salads
and include them in noodle dishes. Also use ground sesame
seeds or tahini paste in hummus and other dips.
4. Oils: Canola oil and the oils from all of the above foods are
great sources of monounsaturated fat.
 Salad Dressings: Extra-virgin olive oil, canola oil, and
sesame oil are wonderful bases for homemade salad
dressing. Commercial salad dressings tend to be very high
in saturated fat, preservatives, and additives, as well as
added sugar. Keep it simple by dressing your salads with
some spices, extra virgin olive oil (EVOO), and balsamic
vinegar, or EVOO and lemon.
With Whole-grain Bread: Dip whole-grain bread in extra-
virgin olive oil in lieu of using butter. When eating out at a
restaurant, ask the waitstaff to bring olive oil instead.
Cooking: Avocado and canola oils have higher smoke
points (the point at which oils oxidize and can become
harmful due to a molecular change in the oil) making them
good for cooking at higher temperatures and sautéing.
Peanut oil, sesame oil, and extra-virgin olive oil are more
delicate and as a result are better for low-heat cooking,
pressure cooking, and uncooked dishes, due to their lower
smoke points.

Although monounsaturated fats are good for you, remember

that they are still fat and high in calories. As a result, it’s important to
eat these in moderation while decreasing your intake of unhealthy
foods and fats. Aim to have no more than one-quarter cup of nuts,
two tablespoons of seeds, half an avocado, or one to two
tablespoons of healthy oils per day.

Did You Know?

Fats compose 60 percent of the brain, and 60 percent of our heart’s
energy comes from burning fat.
 Week 46
More Than Skin Deep

“Never purchase beauty products in a hardware store.”

Miss Piggy

There are countless care products on the market today.

Whether you want to wash and condition your hair, brush your teeth,
or erase wrinkles, there are hundreds of products that will attempt to
address your needs. Due to a lack of rigid safety standards,
however, product manufacturers use less than optimal ingredients,
many of which have been deemed detrimental to our health.
Unfortunately, the United States government does not require health
studies or pre-market testing for personal care products before they
are sold. Not only do these products potentially pose risks to human
health, but they may also impact wildlife, rivers, and streams when
they are flushed or rinsed down our waste systems.

The Environmental Working Group (EWG) is an organization

that studies and advocates for personal care product safety. Part of
their mission is to communicate to the public about the realities of
industrial chemicals in our products. They have found that many
products contain harmful chemicals, including carcinogens,
endocrine disruptors, pesticides, and reproductive toxins, among
others. Further, according to the EWG, the FDA does no systematic
reviews of safety. As a matter of fact, close to 90 percent of the
approved 10,500 ingredients used in personal care products have
never been evaluated for safety by the Cosmetic Ingredient Review,
the FDA, or any other publicly accountable institution. As a result of
the high frequency of use of personal care products, the EWG
believes the exposure to toxins can pose potential health risks.

The best strategy to protect you and your family is to become

familiar with those ingredients that are most commonly understood to
pose potential health risks and avoid using products that contain
them.

The Change

Avoid personal care products that contain toxic ingredients.

Roadmap for Success

The best way to achieve this week’s change is to know what
ingredients are most detrimental and why. Luckily, every personal
care product is required to have all the ingredients listed on the label.
Just as we learned of the importance of reading nutrition labels in
Week 11—Read the Box, it pays to know how to read the labels on
personal care products, too.

1. Do Your Research: If you’re unsure of a product and its

safety, check Environmental Working Group’s cosmetic
database at: www.cosmeticsdatabase.com. They even have a
“What Not to Buy List” to help you avoid problematic
ingredients and the products that contain them.
2. Watch Marketing Claims: Just because a product is labeled
as natural, hypoallergenic, animal-cruelty free, or organic
doesn’t mean the product contains 100 percent safe
ingredients. Read ingredient lists carefully to be sure.
3. Know the Worst Offenders: Like ingredient lists on food
products, ingredients are listed in order of weight on personal
care products, meaning those listed first make up a larger
percentage of the product than those listed at the end of the
list. To become better acquainted with ingredients you should
avoid, reference the following chart:
4. Fragrance Free: Many manufacturers make personal
products in fragrance-free formulations. Choose
fragrance free whenever possible to avoid allergic
reactions. Always check labels to make sure that
“fragrances” aren’t listed, however, as marketing claims
aren’t always accurate.
5. Reduce Dependence: Another way to avoid high levels of
these ingredients is to reduce your use of personal
products on the whole. For instance, learn to love your
natural hair color and avoid using hair dyes and other
products containing dyes.
 Did You Know?
The FDA has banned just nine chemicals from cosmetics compared
to the European Union, which has banned more than 1000.

Extra Credit
Already an expert at avoiding toxic ingredients in personal care
products? Take it to the next level by making your own beauty
products right at home. There are tons of beauty Web sites today
that provide recipes for homemade beauty products, using all-natural
ingredients. Make your own shampoos, conditioners, facial
cleansers, and other products with ingredients you know you can
trust. Common household items, such as eggs, olive oil, tea, lemon,
and even beer can be used in personal care recipes. Check out
these Web sites for some ideas: www.care2.com,
www.planetgreen.discovery.com, and www.mybeautyrecipes.com.
 Week 47
Slash Sodium

“Food should not be too salty, too hot, too bitter, too sweet,
too sour.”
Sri SathyaSai Baba

Salt, also known as sodium, is essential to health and well-

being when consumed in the right amount. It assists your body in
maintaining the right balance of fluids, transmits nerve impulses, and
influences the contraction and relaxation of muscles. Too much
sodium, however, can contribute to health problems, namely high
blood pressure, which can lead to cardiovascular disease and kidney
disease. As a result, it is best to keep your sodium intake to a
healthy level.

Unfortunately, our consumption of sodium doesn’t just come

from the salt we add to foods at the table. Sodium can hide in many
places, including processed and packaged foods. Further, salt is
regularly added to food served in both fast-food establishments, as
well as restaurants. As a matter of fact, over three-quarters (77
percent) of our sodium intake comes from processed and prepared
foods, while only 12 percent is found in food naturally, 6 percent is
added while eating, and 5 percent is added while cooking. If you dine
out regularly or eat packaged foods, it’s highly likely you are getting
a much higher dose of sodium than your body needs.

The Change

Actively reduce your daily sodium intake.

Did You Know?

 Humans need between 180 mg and 500 mg of sodium per day for
proper body function. The average daily sodium intake for Americans
two years or older, however, is 3,436 mg per day—nearly seven
times the required amount.

Roadmap for Success

The Institute of Medicine recommends that we consume no
more than 1,500 to 2,300 mg of sodium per day (less than one
teaspoon of table salt). In order to reduce your daily sodium
consumption, follow these tips:

1. Journal Your Intake: Keep track of the sodium you consume

through packaged and prepared foods, as well as what you
add during cooking and at the table. This will give you a
sense of how much sodium you are getting per day. To
convert your added salt intake into sodium, use the following
guidelines:

1/4 teaspoon salt = 600 mg sodium

1/2 teaspoon salt = 1,200 mg sodium
1 teaspoon baking soda = 1,000 mg sodium

2. Each Day, Little by Little: Our cravings for salt are mostly
acquired, meaning that we can retrain our taste buds.
Decrease your use of salt gradually through the week. After
a few days of cutting back on salt, you will crave it less.
Since many foods naturally have sodium, start by using no
more than one-quarter teaspoon of added salt daily, and
then gradually reduce your added salt intake to nothing.
3. Purchasing Food: With the majority of our intake of sodium
attributed to processed and prepared foods, it is safe to say
that limiting these foods will make a huge impact. Whether
you are cooking a whole meal or grabbing a snack, purchase
fresh, whole foods as much as possible. Whole foods do not
contain any added salt or sodium, and as a result, the more
you choose these foods over those that are packaged,
processed, or prepared, the more likely you’ll avoid added or
hidden sodium in your diet.

Meats: Meat, fish, and poultry that have been processed,

canned, cured, or smoked (as well as cold cuts), tend to be
high in sodium content due to added preservatives and
sodium nitrates. Instead, opt for fresh cuts whenever
possible. If you do purchase packaged meat products,
however, always choose those that are nitrate free.
Snacks: Reduce your intake of salty snacks such as chips
and pretzels. Instead, opt for those that are less salty, such
as whole fruit or plain unsalted nuts.
Read Labels: When you purchase packaged foods, read
labels for sodium content. Be aware that even foods you
may think are low in sodium may come with a surprising
dose:
Ingredient Lists: Sodium can be found in many
forms. Some of the most popular ingredients that
include sodium-containing compounds include
MSG (monosodium glutamate), baking soda,
baking powder, disodium phosphate, sodium
alginate, and sodium nitrate or nitrite. Look for
these ingredients whenever purchasing packaged
or processed foods, and avoid them as much as
possible.
Nutrition Facts Panel: As discussed in Week 11—
Read the Box, the Nutrition Facts panel provides
you with a nutritional breakdown of how much
sodium and how much of your daily allowance of
sodium is in the food per serving. In order to keep
your daily intake to a healthy amount, choose
packaged foods that represent no more than 15
percent of your total daily intake of sodium.
Sodium Specific Labeling: Many packaged foods
make claims about sodium content that can be
misleading. Here’s a breakdown of what typical
claims really mean:
 Sodium-free or salt-free. One serving
contains less than 5 mg of sodium.
Very low sodium. One serving contains 35
mg of sodium or less.
Low sodium. One serving contains 140 mg of
sodium or less.
Reduced or less sodium. One serving
contains at least 25 percent less sodium than
its regular version.
Lite or light in sodium. One serving contains
at least 50 percent less sodium from the
regular version.
Unsalted or no salt added. No salt is added
during processing of a food that normally
contains salt. However, some foods with these
labels may still be high in sodium.

4. Cooking: In general, it’s always best to cook from scratch and

to avoid pre-mixed or prepared foods such as sauces, frozen
pizzas, frozen dinners, and frozen foods, as they all tend to
be high in sodium.

Soups, Sauces, Salad Dressings, and Condiments:

Although packaged soups and broths, sauces, condiments,
and salad dressings may make cooking a bit easier, most of
these tend to be high in sodium. Some of the worst
offenders include ketchup and tomato, soy, teriyaki, and
barbecue sauces. As a result, limit use of store bought and
try making your own or using those that are very low or low
sodium.
Get Spicy: Experiment with spices other than salt for
flavoring meals and dishes. Pepper, curry, paprika,
oregano, parsley, thyme, and rosemary all give dishes a
wonderful flavor.
Salt Called for in Recipes: If possible, leave out the salt
when cooking. If salt is a must, however, add it toward the
end. The longer food cooks, the more salt is diluted. Salting
 food at the end, however, keeps it a fresh, top layer of
seasoning.
Avoid Salt Substitutes: Just as with sugar substitutes,
limit salt substitutes. Instead, try to train your taste buds to
crave less salt by reducing your salt intake little by little
throughout the week, and weeks to come.

5. Dining Out:

Taste before Spicing: Restaurants commonly use salt in

their dishes. Always taste food before seasoning it. If it
needs salt, sprinkle it into your hand and then onto the food
so you can see how much you are using. Also, try
seasoning with pepper instead.
Fast Food: Food from fast-food and casual-food
establishments tends to be high in sodium. Unless an
establishment specifies that they honor low-sodium
requests, you should assume that they don’t. Check out a
company’s Web site for nutritional information and look for
meals with lower sodium content.
Restaurants: Certain cuisines, such as Asian, Italian, and
Mexican, tend to be high in sodium content due to the
sauces and dressings they use. Ask a lot of questions of
the waitstaff to understand how food is prepared. Ask about
the spices, rubs, marinades, dressings, and finishing
sauces. When possible, choose locally owned restaurants
where food is prepared to order. These establishments may
be more inclined to accommodate low sodium requests.

Extra Credit
Already a low-sodium expert? Take it to the next level by
cooking from cookbooks that feature low-sodium recipes, or find low-
sodium recipes online. These will help you cook with less salt,
without sacrificing flavor. A couple of cookbooks to try include:

1. The No-Salt, Lowest-Sodium International Cookbook

2. American Heart Association Low-Salt Cookbook: A Complete
Guide to Reducing Sodium and Fat in Your Diet
 Week 48
Balance Your Books

“A penny saved is a penny earned.”

Benjamin Franklin

Although creating and maintaining a budget may not seem like

a relevant change for a happier, healthier you, it is instrumental in
avoiding unnecessary stress, worry, and concern. No matter how
much money you make, developing a budget is important in
understanding how you spend your money, saving for the future, and
reaching your financial goals. If you’re overspending every month
and don’t realize it, you’ll be in for a big surprise down the road. A
little effort around budgeting, however, can help you improve
financial decision making so you can save more and spend less,
ultimately providing you with the peace of mind that will better
prepare you in the case of a financial crisis, life-changing event, or
unforeseen emergency.

The Change

Create and maintain a financial budget so you can start saving more
and spending less.

Did You Know?

In a 2010 study by Fidelity Investments, it was found that of all age
groups, younger Americans are most concerned with their financial
health. They found that 57 percent of Americans between the ages
of 18 and 34 are interested in establishing a financial plan, compared
to only 39 percent of those ages 35 to 64 and 16 percent of those
older than 65.
Roadmap for Success
Maintaining a budget may seem tedious, but it will become
easier the more you do it. To keep things organized, use personal
financing software (such as Quicken or Quick Books), or if you don’t
want to use these programs, you can create an Excel worksheet to
keep track instead (refer to the Budgeting Template in Part III—
Tools and Resources for a sample budget template). Programs like
Quicken or Quick Books, however, make it really simple to organize
all of your information in one place so you can save time and make
financial decisions more easily.

Your budget should be kept on a monthly basis. If you’re using

Excel as your budgeting tool, create a tab for each month, carrying
over the balance from the previous month to the current month. Most
billing periods, banking statements, and payment cycles run monthly,
so you’ll be able to analyze your spending activity and cash flow
easily. Additionally, reviewing your budget on a monthly basis will
give you quick insight into whether on not you are overspending so
you can make necessary adjustments in a timely fashion.

1. Take Inventory: Make a list of all of your current bank

accounts, savings plans, retirement plans, credit cards, loans,
and debt instruments. If you have any outstanding debt, make
note of their balances, the interest rates you pay, and when
your payments are scheduled to end. This will give you a
beginning snapshot of your current financial status.
2. Record Your Income: The amount of money you can spend
and save is directly related to how much money you make. As
a result, the first step in creating your budget is to record your
monthly income after taxes (e.g., the net amount of your
monthly paycheck).
3. List Major Monthly Expenses: Monthly expenses are the
bare-bones, fixed costs you incur every month. These include
everything from rent or mortgage payments to student loans to
phone bills and utility bills. Generally, they’re somewhat
 predictable in amount, and will be there every month no matter
what. Deduct these expenses from your monthly income. The
remaining balance is the amount of money that can be put
toward monthly purchases, savings, and any additional debt
you need to payoff (e.g., credit card debt).
4. Set Goals: Next, you want to take your remaining balance and
set goals around how much money you want to spend on
various categories of expenses. Some obvious categories to
consider (but are not limited to) include:

Food and Drink: Groceries, Dining Out, Drinks with

Friends, Coffee, Snacks, Other
Entertainment: Movies, Admissions, Concerts,
Theater Tickets, Other
Work Related: Commuting Pass, Dry Cleaning, Shoe
Shine, Clothes, Other
Local Travel: Gas, Taxi, Subway, Parking, Other
Vacation: Airplane Tickets, Hotel, Transfers, Food,
Other
Personal: Spa Services, Hair Cut, Manicure and
Pedicure, Other
Medical Expenses: Doctor Co-Pays, Prescriptions,
Other
Gifts: Cards, Birthday, Holiday, Other
Pet Expenses: Food, Veterinarian, Pet Sitter, Other

Your goal is to have money leftover in your budget at the end of

the month so you can put some toward savings and/or unwanted
debt.

5. Track and Categorize Purchases: Next, track and categorize

every purchase you make, cash or credit, so that by the end
of each month you have a good understanding of where your
money is really going. This will enable you to easily evaluate
how much is being spent on frivolous items (such as gum)
versus necessities (such as groceries). Make sure you track
 everything from coffee at Starbucks to gas to charitable
donations.
6. Balance the Budget: Within a month, you’ll be able to assess
where adjustments can be made so you have the ability to
save more. Ideally, you want the balance of your budget to
be positive at the end of every month. If the balance of your
budget is negative or close to zero, however, it means you
are spending above your means. In this case, you should
reevaluate your budget so you can reduce spending in areas
that aren’t necessary, while having more money to put
toward savings or unwanted debt.
Once you’ve created your budget, you can work toward
financial goals that are important to you. The two primary goals you
should be working toward include putting approximately 10 percent
of your pretax income into savings and, if applicable, paying off high-
interest debt. Saving is crucial to financial health, and the earlier you
start, the better, while high-interest debt should be paid off as soon
as possible. If you currently have a positive balance in your budget,
then pay at least half the balance to high-interest debt, and put the
other half into savings.

Extra Credit
Already balancing your budget? Take it to the next level by
working with a financial planner. Financial planners help you create a
financial plan that specifically addresses your lifestyle and financial
goals. They work within your risk tolerance as well. If you intend to
do financial planning on your own, become super goal oriented and
make a plan for the short-term and long-term. Know when you want
to buy a home, when you want to retire, when you want to purchase
a new car, when your kids are going to college, etc. In order to
determine which goals are most critical to you, categorize them by
need versus want. Commit to your financial plan and review your
status quarterly. Make adjustments as required to help you stay on
track.
 Week 49
Be a Smart Shopper

“Ever consider what pets must think of us?

I mean, here we come back from a grocery store with the
most amazing haul—chicken, pork, half a cow. They must
think we’re the greatest hunters on earth!”
Anne Tyler

Healthy eating habits start the minute you walk into the grocery
store. Everything you put into your cart inevitably has a direct impact
on what you put into your mouth. The smarter you can be when you
shop, the easier it will be to maintain healthy habits at home. When
we open our refrigerator or cabinets in search of something to eat or
to prepare for a meal, we’ll be much more inclined to grab something
healthy if there aren’t unhealthy distractions.

The Change

Shop smarter at the grocery store so you can maintain healthy habits
at home.

Roadmap for Success

By now you should have made numerous changes to how you
eat, so you are making healthier choices and nourishing your body
so it is performing and feeling its best. Learning how to shop smarter
at the grocery store will help support you in making these changes
stick for the long-term.

Prior to Shopping
1. Plan Your Week’s Menu: Experts say that healthy eating
starts even before you get to the store. Plan what you’ll be
 cooking and eating over the course of the week. Think about
what snacks you’ll eat, what you’ll have for breakfast, what
you’ll have for lunch, and what you’ll cook for dinner. Make
sure to plan for all of your meals between regular shopping
trips so you are well stocked with the ingredients and food you
need.
2. Make a List: Use your planned menu to make a detailed
grocery list for your shopping trip. When you go shopping
without a list, it’s easy to add extra items to the grocery cart
that you might not otherwise buy. When making your list,
categorize foods by the aisles they’re in so you don’t roam
from aisle to aisle looking for items you need. Meandering
through aisles causes us to consider purchases we’d normally
avoid if we stuck strictly to our lists.
3. Leave Hunger at Home: Don’t shop for food on an empty
stomach or when you’re hungry. When we’re hungry, our
stomach gets in the way of clear thinking, and we naturally
become impulsive. Studies have shown that people who shop
for food on an empty stomach tend to purchase more food, and
foods that are less healthy, than if they go on a full or half-full
stomach. Make sure to have a satisfying and healthy snack
before you hit the grocery aisles to help ward off impulsive
purchases.
4. Avoid Kid Cravings: Although this isn’t always possible, leave
kids at home when you go to the grocery store. Kids don’t
always appreciate our attempts to keep the household
healthy. Many parents succumb to their children’s demands to
spare an embarrassing scene, only to find their cart filled with
unhealthy foods they had no intention of buying. If you take
your children with you, make sure to feed them something
satisfying before you go. Also, stand your ground about what
you will and won’t buy.
At the Store
1. Stick to the Perimeter: Most junk foods and unhealthy and
processed foods containing trans fats, sugars, preservatives,
 and additives are located in the inner aisles of the grocery
store. Most healthier and whole foods, however, are located in
the perimeter aisles. Do the majority of your shopping on the
perimeter aisles and minimize time spent in the interior.
Remember, any items you purchase from inner aisles should
be on your list.
2. Focus on Fresh: When it comes to purchasing meat, eggs,
dairy, produce, and fish, it’s best to get them as fresh as
possible. Grocery stores may receive several deliveries
throughout the week, depending on the foods that are
delivered. Prioritize fresh produce, as produce is most likely to
lose nutrients over time. Also, look at the expiration dates of
the foods you buy. Often, the freshest foods are located on the
bottom or in the back of the shelf.
3. Order of Events: Start in the produce section, and go crazy.
This is going to be where you’ll want to do the bulk of your
shopping. Fill up your cart with vegetables and fruit so you
have less room for unhealthier items. Choose a wide variety of
colorful produce to ensure you’re getting as many vitamins,
minerals, and phytonutrients as possible. Also, select
underripe produce if it won’t be eaten for a few days. This will
help to ensure it doesn’t go bad by the time you eat it.
4. In the Interior: Although you want to avoid interior aisles,
you’ll probably want several items from them. You may need a
convenient snack or meal helper that provides a quick and
easy solution for lunch or dinner. Here are some tips for the
dreaded interior:

Use Your Label-reading Skills: As you learned in

Week 11—Read the Box, it’s crucial that you use
your nutrition label-reading skills. Check that
ingredient lists are short, aiming for no more than five
ingredients in the product. Also, make sure you
recognize the ingredients as being food. Avoid
products with unwanted additives or preservatives
(refer to Week 38—It’s Greek to Me for a listing).
Stay clear of packaged or prepared foods that are
high in saturated fat or that contain trans fats. Also, be
sure to verify claims on packages, as many of them
can be misleading.
Refined Sugar and Sweetened Foods: Avoid foods
with refined sugars as well as high-fructose and
regular corn syrups. Candy, soda, syrup, jelly, cookies,
and baked goods are all products worth avoiding.
White Flour, Refined Flour, Enriched Flour: Avoid
purchasing bread, cereal, or grain products that have
been processed, refined, or bleached, e.g., those that
use white flour, refined flour, or enriched flour. Look for
products that are whole grain instead.
Diet Foods: Diet foods are lower-caloric versions of
their high-calorie cousins, made by reducing the sugar
and/or fat content. Reduced-sugar foods and
beverages are often loaded with highly processed,
chemically derived sugar substitutes; reduced-fat
foods usually have a lot of added sugars or sugar
substitutes. Both options require the very additives
and processing that are best avoided.
Condiments and Spices: Spices are absolutely a
must when shopping. They add flavor and dimension
to dishes. When purchasing condiments, look for
those naturally low in saturated fat, sodium, and
sugar. Vinegars, extra-virgin olive oil, canola oil,
mustard, and horseradish are all great choices. When
it comes to barbecue sauces, ketchups, and other
condiments that tend to have a lot of sugars,
preservatives, and other additives, try making your
own for healthier, fresher versions.
Treats and Junk Food: More likely than not, you or
your family members are going to want treats for the
week. Remember, however, that the more treats you
have in the house, the more likely you’re going to be
to eat them. If healthy treats such as fruit don’t satisfy
the troops, think about instilling a one treat per week
 policy. If possible, look for items that are sold in single-
serving sizes, such as one-hundred-calorie packs.
This will hopefully satisfy the sweet teeth or salt
hounds, but won’t overload your cart or your home
with lots of unhealthy items.

At Home
Now that you know how to shop smarter at the grocery store,
it’s time to tackle your home. Make a plan to detox your kitchen. Do
a full sweep of your closets, pantry, refrigerator, and other food-
storage areas. Remove products you know to be unhealthy. Check
the ingredient lists of each food product. Either discard unhealthy
foods or give them away to charity if you don’t want to throw them
out.
 Week 50
Here Comes the Sun

“Life is very short, try everything you’ve dreamed about

(within the perimeters of sanity and the law) and regret
nothing. Oh, and don’t forget the sunscreen.”
Amber Benson

With all we know about the dangers of too much sun exposure,
an extremely simple yet effective change you can make is to wear
sunscreen. As much as we like to think the “glow” we get from the
sun is healthy, it isn’t. As a matter of fact, regardless of the resulting
color—red, pink, bronze, or tan—the “glow” means your skin is
damaged.

Protecting your skin from the sun reduces your risk of skin
cancer, while also avoiding premature aging. Both are due to
overexposure to ultraviolet A and B radiation. Essentially, UVA rays
penetrate the skin’s deeper layers and are the primary cause of
premature aging, while UVB rays are most associated with sunburn
and skin cancers. It’s important to note that skin cancer is not
discriminating. An individual who had one bad sunburn in early
childhood, a person who has had a few bad sunburns throughout
their life, or a person who has had long-term, repetitive sun exposure
are all at risk for getting it.

Unfortunately, many people wait too long to protect their skin,

starting only after they receive a diagnosis of skin cancer or
melanoma, or after wrinkles and sun spots set in. Regularly
protecting your skin from an early age, however, will help minimize
your chances of getting skin cancer, as well as premature aging.

The Change
 Protect your skin from the sun on a daily basis.

Roadmap for Success

Protecting your skin from the sun doesn’t have to mean
slopping on tons of goop. As a matter of fact, sunscreen has come a
long way, not to mention there are a lot of things you can do to
protect yourself from the sun beyond using sunscreen.

1. Know Your Options: When it comes to protecting your skin,

you have many options. Skin care products come in two
formats: sunscreen and sunblock. Sunscreen uses chemicals
to absorb UV rays, while sunblocks physically deflect them.
Both help to reduce your UV exposure, but neither eliminates
your exposure completely.
2. Choose a Product Wisely: You want to choose a skin product
you’ll be sure to use. If you’re more likely to use a spray-on
sunscreen, then purchase and use that. If you prefer
unscented, make sure to buy an unscented variety. There are
a lot of different products on the market, which makes it a lot
easier to find something that appeals to your personal
preferences.
3. Sun Protection Factor (SPF): The SPF refers to a product’s
ability to screen the sun’s burning rays (UVB). The higher the
number, the greater the protection. In short, if a person
normally burns within ten minutes without any protection, a
product that is SPF 4 means the person would burn after forty
minutes. That said, it’s recommended that you never go below
SPF 15. If you’re fair-skinned and tend to burn easily, use a
minimum of SPF 30. Additionally, make sure the product
specifies that it protects against both UVA and UVB rays;
otherwise it may not protect against UVA exposure.
4. Protect Daily: Although you might think that sun protection is
only needed in the summer at the beach, this couldn’t be
 further from the truth. The American Academy of Dermatology
recommends that you use a sunscreen or a sunblock every
day: cloudy or sunny, inside or outside. Clouds permit nearly
85 percent of UV light to pass through. Further, glass windows
do not block out UVA rays, which means you could be prone to
sun exposure even while indoors. Also, reflective surfaces
such as sand, sidewalks, water, and snow reflect UV radiation,
increasing your exposure.
5. Proper Application: If you will be spending a good amount of
the day outdoors, it’s best to apply sunscreen thirty minutes
prior to going outside. Make sure to apply sunscreen liberally
(a one-ounce shot glass is typical for an adult body), and
reapply every two hours at a minimum. Don’t forget to apply
sunscreen to lips, ears, and other areas you might be likely to
forget. Reapplication is important, even for waterproof
sunscreens. Waterproof sunscreens can lose their
effectiveness after eighty minutes in the water. This is
especially true for gel-based products and sprays. If you’re
spending the day indoors, it pays to use sunscreen on any part
of your body (and face) that isn’t covered by clothing, since you
can get UV exposure through windows and while driving in
your car.
6. Check Expiration Dates: Although there may be a grace
period, throw out sun-care products once they’ve expired. It’s
always better to be safe than sorry.
7. Move Beyond the Skin: Skin-based products are only one
dimension of a sun protection strategy. Wearing physical
barriers, such as hats, long-sleeved shirts, and pants help to
block harmful rays as well. Wear sunglasses with UV
protection to protect your eyes. Use umbrellas, especially at
the beach or pool, to help diminish exposure as well.
Remember, however, that physical barriers don’t protect you
completely: if light can pass through any surface, even clothes,
then so can UV rays. For instance, although a white t-shirt can
help protect you to some extent, it probably only has an SPF of
6 or so. And, if you wear a t-shirt in the water, it can drop to
 about a 2. Further, reflection from surfaces surrounding shaded
areas means that UV radiation is reflected back at you. It is
best to stay in the shade and minimize exposure to the sun
during high noon or mid-day hours (10 am to 2 pm).
8. Climate Factors: The climate you’re in can have a direct
impact on how much sun exposure you get. For instance, if it’s
winter, the sun, although lower in the sky, is actually closer to
the earth. As a result, UV radiation can still be intense.
Additionally, if it’s wintertime and there is snow on the ground,
the snow has the power to reflect 80 percent of the sun’s UV
rays back at your skin. This is also true at the beach or on the
water. Whenever you’re in a highly reflective area, wear double
the protection. Finally, the sun is stronger at higher altitudes.
For every thousand feet in elevation, the UV intensity
increases by 8 to 10 percent. Also, when you’re outdoors,
especially in cold, dry weather, using a heavier product will
help to protect skin from drying out. Indoors and in more humid
climates, a lighter, water-based product will do.
9. Makeup with Sunscreen: Although it can’t hurt to have an
extra layer of protection, relying on makeup for your primary
sun protection isn’t a good strategy. To ensure you’re properly
protecting your skin, use a moisturizer or lotion with UVA and
UVB protection. Let it fully absorb into the skin before applying
makeup.
10. Skin Cancer Isn’t Biased: Studies have shown that
individuals with darker complexions and those who tan easily
can still be at risk for melanoma. As a result, no matter your
skin tone, eye color, or hair color, you should have a year-
round sun protection plan.

Catch-22 of Sun Exposure and Vitamin D

Vitamin D is an essential vitamin that is important to calcium
absorption, bone growth, heart health, and warding off certain
cancers, including breast cancer, colon cancer, and prostate
cancer. The best way to get vitamin D is from exposure to the sun,
 yet too much sun exposure can lead to skin cancer and premature
aging.
How much sun you need to synthesize vitamin D varies
depending on your climate and skin type. Many individuals who
live in cloudy, cold, or more temperate climates tend to be
deficient in vitamin D, while the use of sunscreen tends to hinder
our ability to manufacture it. As a result, it is recommended that
you wear sunscreen to protect your skin from skin cancer and
take vitamin D supplements to ensure you’re getting sufficient
vitamin D in your diet. If you don’t get much exposure to the sun,
consider taking a daily supplement that provides 1,000 IU of
vitamin D.

Did You Know?

Over the past 31 years, more people have had skin cancer than all
other cancers combined. Further, one in five Americans will develop
skin cancer during their lifetime.

Did You Know?

In the United States, only people who live south of a line drawn from
Los Angeles to Columbia, South Carolina, get enough sunlight for
vitamin D production throughout the year.

Extra Credit
Already protecting your skin from the sun on a daily basis? Take
it to the next level with these steps:
1. Ingredients: As mentioned in Week 46—More than Skin
Deep, PABA is an ingredient you’ll want to avoid. Many
sunscreens today are PABA-free, but check the ingredient list
to be sure. Also, avoid sunscreens that contain oxybenzone
and retinylpalmitate, which can be harmful. Sunblocks tend to
 use minerals such as zinc and titanium to reflect rays. Although
zinc oxide tended to be extremely thick and pasty in the past
(lifeguards frequently used it on their noses), new formulations
have been micronized for smoother application and to make
them less conspicuous. The Environmental Working Group’s
Cosmetic Database (www.cosmeticdatabase.com) is a great
resource to find safe products.
2. Study the UV Index: Check out the UV index in your area on
a daily basis, by checking sources such as www.weather.com.
The UV Index is on a scale of 1 to 10, with 1 the lowest and 10
the highest. When the UV Index is above 5, it pays to take
extra precautions to minimize your exposure.
 Week 51
Indulge Wisely

“Even nectar is poison if taken to excess.”

Hindu Proverb

While eating healthy is important, there are times when we all

wish to indulge and need a little wiggle room to do so. Life is meant
to be enjoyed, and if having a piece of cake at your friend’s birthday
party is going to bring you pleasure, then by all means, you should
have a piece of cake.

Depriving yourself to an extreme isn’t sustainable for the long-

term, but we know that indulging to an extreme is no good either.
When you don’t let yourself enjoy the things you love, you end up
craving them more. This is where practicing moderation comes in.
Moderation allows you to enjoy some of the sweeter (or more
savory) things in life while not overdoing it so you sabotage your
efforts to maintain healthy habits. By indulging wisely and treating
yourself once in a while, it will be easier to stay on track the rest of
the time.

The Change

Allow yourself to enjoy the foods you love one day per week or 15
percent of the time.

Roadmap for Success

One of the best ways to get a little healthy indulgence into your
lifestyle is to maintain a healthy diet six days out of the week and
indulge one day per week. Another way to look at this is to eat
healthy 85 percent of the time and indulge 15 percent of the time:
1. Be Choosy: Part of indulging wisely is figuring out what is
really worth the indulgence and what splurging means to you.
For instance, if you have a sweet tooth but you could take or
leave French fries or potato chips, save your indulgences for
dessert. When you’re confronted with unhealthy foods you
don’t really crave or love, either skip those or substitute
healthier foods so you have room for the indulgence you really
want later. Let’s say you dine at a restaurant, and chips or fries
come with your sandwich; ask to substitute a salad, fruit, or
vegetable for the chips or fries if dessert is a more appealing
treat. Even fast-casual restaurants, such as Panera Bread,
allow you to do this. Swapping out unhealthy foods for
healthier choices not only gives you more room to enjoy the
things that are really worth the indulgence, but it helps you to
eat more nutritious foods along the way.
2. Plan Indulgences Ahead: Every week, go over your schedule
and pick the one day when you will allow yourself to enjoy the
things you normally avoid. If you know you have a big event on
Saturday night, that might be the perfect occasion to indulge.
Or if you know you have a birthday dinner with a friend on a
Wednesday, you might want to enjoy then. Regardless of the
occasion or the timing, planning indulgences ahead of time
gives you something to look forward to throughout the week so
it’s easier to remain healthy the rest of the time.
3. Plan for the Other Six Days: Plan your week’s meals and
snacks so it is easier to remain healthy on the other six days.
Make sure you shop for all of the required ingredients so
nothing is left to chance.
4. Enjoy Your Indulgences: When it’s time to indulge, enjoy it.
Don’t let guilt get in the way or beat up on yourself for enjoying.
Keep your mindful practices in play, however, so you maintain
a healthy level of satiation and don’t feel physically ill or
overstuffed from overdoing it.
5. Frequent Indulgences Rx: There will always be times when
opportunities to indulge are more frequent than normal: holiday
 seasons, vacations, and our birthdays are just a few. When this
occurs, the best thing you can do, as always, is plan for it.
Otherwise, one celebration can easily blend into another, and
before you know it, you’ve spent a full week or two indulging
over and over again. Here are some ways you can offset these
occasions so they don’t overtake your attempts to maintain a
healthy lifestyle:

Exercise: During those weeks you know you’ll be

indulging more than the one day or 15 percent of the
week, spend some extra time at the gym. Even an
extra twenty to thirty minutes for a few days may make
the difference. And, as always, choose to walk as
much as possible so you can burn off extra calories.
Nutrition: For those time frames when indulging is
more frequent, eat especially light and healthy when
you aren’t celebrating. Eat raw, fibrous vegetables as
much as possible so you feel full while keeping your
caloric intake low. For snacks, stick with a piece of
fruit and maybe a quarter cup of almonds. Also, make
sure you stay hydrated. Before you indulge, drink two
glasses of water to fill you up so you indulge a little bit
less than you would otherwise.

6. Falling Off the Wagon: There will be times when your healthy
habits start to wane. Accept that this is natural and just a part
of life. Remember that every day is a new day and a new
beginning. If you find yourself spiraling into unhealthier habits
on a regular basis, hit the restart button by picking a day to get
back “on the wagon” and follow through on your plan to do so.
 Week 52
Find Your Own Spirituality

“There are no accidents…there is only some purpose that we

haven’t yet understood.”
Deepak Chopra

While writing 52 Small Changes, I grappled with this last week’s

change—whether to include it or not. Spirituality is extremely
personal, and in no way do I believe anyone should “preach” to
another about what they should or shouldn’t believe or think. But as I
continued to do research on this subject, it became clear to me that it
was an important aspect of a healthy lifestyle and as a result needed
to be addressed.

Spirituality, no matter the form it takes, has unbelievable power.

It increases our hope, our sense of belonging, and our sense of
meaning and purpose. Some studies have also shown that
spirituality has tremendous health benefits as well.

Having faith can strengthen our immune system, as well as

optimize our functioning both physiologically and psychologically.
Additionally, regular meditation or prayer, essentially an expression
of our spirituality, helps reduce our stress levels. According to the
National Institutes of Health, physical responses often include
slowed heart rate and breathing, lowered blood pressure, and lower
levels of stress hormones.

All of these benefits hold true whether your spirituality is based

in Western philosophies (e.g., Christianity, Judaism, or Islam),
Eastern philosophies (e.g., Hinduism, Buddhism or Taoism), or the
simple idea that there’s something bigger than all of us, and that it’s
important to live by a certain moral code.
 The Change

Cultivate your own personal form of spirituality.

Roadmap for Success

Although spirituality is uniquely defined and practiced by each
individual, the common thread is that spirituality gives us a sense of
meaning and purpose. Spirituality can be found through many things.
More traditional forms might include prayer, idol worship, or a belief
in a divine force. Or for some, spirituality might be found through
nature, music, and art. No matter how you choose to be spiritual, the
idea is that you regularly incorporate it into your life. Everyone is
different, so what might work for you might not work for someone
else. That said, here are some tips to help you find and cultivate your
own personal spirituality:

1. Find Your Personal Inspiration: In order to discover what

spirituality means to you, begin with who you are and do a little
self-discovery and exploration. Take some time to reflect on
some of the following questions:

What makes you feel calm, tranquil, and at peace?

What makes you feel connected to others? To the
world?
What brings you comfort?
Where do you find inner strength?
What brings you love and joy?
What gives you hope?
What gives you a sense of purpose and of meaning?
Who in your life is important? And which relationships
are most important?
Where do you find beauty?

2. Create a Daily Ritual: Every day, set aside ten to twenty

minutes to practice and cultivate your individual spirituality.
 Maybe it means spending time in nature or listening to music.
Maybe it means prayer or meditation. Whatever helps you find
inner peace should be incorporated into your life on a regular
basis.
3. Experiment: Try new things that help individuals be more
spiritual. Read a book on religion, spirituality, or philosophy.
Read a new inspirational quote every day. Spend time with
others who seem “enlightened.” Deepen relationships with
friends and loved ones. Pray at night. Meditate to develop
focus. Journal. Go to a place of worship. Look for new
experiences that will enhance your spirituality.
4. Practice Gratefulness: Instead of dwelling on what you don’t
have in life, focus on the things for which you are grateful.
Every day, spend a moment to reflect on your gratefulness and
thank whomever you want to thank for those things. Maybe
you’re thankful for your health…for your family…for your
friends. Look for those things that are most intangible and most
priceless. Keep a running list in the Gratitude Log in Part III—
Tools and Resources so when you have a moment of
sadness, disappointment, or frustration, you can refer to your
gratitude list to gain perspective and refocus your energies
toward more productive and positive thoughts.
5. Relinquish Power: Sometimes, life just doesn’t seem fair. We
experience disappointment and witness events we can’t
understand or make sense of. When circumstances are out of
your control, or when you’ve done everything in your power to
have things go a certain way, accept that it’s OK when things
don’t go as planned. Adopt a belief that everything happens for
a reason. And when you make mistakes, look for the lessons
that can be learned instead of beating up on yourself.
6. See the Silver Lining: Alexander Graham Bell once said,
“When one door closes, another opens; but we often look so
long and so regretfully upon the closed door that we do not see
the one which has opened for us.” When things don’t go as
 planned, refocus your attention toward the new possibilities or
opportunities that surface as a result.
7. Be Generous in Spirit: Have a generous spirit—one that is
forgiving, nonjudgmental, unprejudiced, kind, open, honest,
and accepting. This quality is important in connecting with
others and the greater world around you. See the good in
people. Be open to new individuals and relationships. Be
helpful to those in need.
8. Be Communal: If you don’t go regularly to a place of worship,
find a group that allows you to connect with others in a spiritual
way, such as yoga classes, spiritual retreats, or nature walks.
9. Evolve: As you become more spiritual, your spirituality and
faith will likely evolve, and your perspective may change. You
may even become more enlightened. Embrace this evolution
and the changes you experience.

Did You Know?

In a study published by the American Psychological Association in
2000, it was found that attendance at a place of worship of any kind
—church, temple, synagogue, or mosque—can add eight years to
the average lifespan and improve overall health.

Extra Credit
Already highly spiritual? Expand your spirituality to accept the
spirituality of others. Be open to other religions and forms of faith. Go
beyond the organized format of religion, and pursue enlightenment
at a deeper level and in a more universal way.
 PART III
Tools and Resources
Food Journal Template
Use this template to set up your food journal so you can track
your food and beverage consumption. Document how often you are
eating, what you are eating, how hungry you are, and your emotional
and psychological state.

List of Affirmations
 Create a personalized list of affirmations below. Include phrases
you find motivating and inspiring, as well as those that make you feel
good about yourself.

List of Strengths
Think about all the things you’re good at and list them below.
Maybe you’re a great cook. Maybe you’re great at helping others. Be
thorough and generous to yourself.
List of Accomplishments
List your accomplishments below. Don’t trivialize things that
may seem commonplace (e.g. graduated from college, had a child).
If they are important to you and you feel proud of them, put them on
your list. If you run out of room, start a list in a journal.
Nutrition Label Analysis—Worksheet
Use the worksheet below in order to evaluate food products.
First assess the quality of the ingredients in the product by looking at
the Ingredient List, then assess the balance of nutrients by looking at
the Nutrition Facts Panel.

What is the quality level of the ingredients?

How balanced is this product?

How healthy is this product overall?

Activity Log
Use the activity log below to track all the activities you do.
Whether you garden, take a walk, or strength train, put it in your log.
When you run out of space here, use this as a template in creating
your own activity journal.
Purpose and Mission Statement
In a few sentences or less, describe what you believe to be your
purpose in life. Include your wants, passions, strengths, and the
things you care about. Why are you here? What do you want to
contribute to the world? What kind of influence do you want to have?
What gets you up in the morning? This statement should be
something you can identify with and be proud of, and that can guide
you through choices and life decisions in a healthy and productive
way.
Current Commitments and Priorities
List commitments from your personal life, your professional life,
and your social life. Look at your list and decide what’s really
important to you and what isn’t. Circle the most important things.
These things take first priority. The commitments that don’t get
circled can take a back seat when necessary.
Prevention Plan Checklist
Use these checklists to track your doctor visits, screenings, and
vaccinations so you stay up to date. Remember that these are basic
recommendations, and you should consult your physician regarding
your personal situation and relevant needs.

Checklist for Women

Checklist for Men
Technology Usage Survey
For one week, log the number of minutes you spend using the
various listed technologies. At the end of the week, tally up your
totals and assess which technologies you can afford to use less. Set
a usage goal, and reallocate newfound time to outdoor or other
activities.
Budgeting Template
This is a sample worksheet for creating and maintaining a
budget. This gives you examples of various categories of expenses
and a format with which to work. Customize your budget to
accurately reflect your personal expenses. The amounts under the
“Budget” column should add up to be equal to or less than your Total
Expense Budget.
Gratitude Log
Think about the things you are grateful for that are most
intangible and most priceless and list them below. When you have a
moment of sadness, disappointment, or frustration, refer to this list to
gain perspective, and refocus your energies toward more productive
and positive thoughts.
 Resources

Diet and Nutrition

Cooking Light: www.cookinglight.com
Eating Well: www.eatingwell.com
Environmental Defense Fund: www.edf.org
Fit Day: www.FitDay.com
Glycemic Index: www.glycemicindex.com
Live Strong: www.livestrong.com/thedailyplate
My Calorie Counter: www.my-calorie-counter.com
My Food Diary: www.myfooddiary.com
Nutrition Data: www.nutritiondata.com
Organic Highways: www.organichighways.com
Spark Recipes: www.sparkrecipes.com

Fitness and Prevention

Angie’s List: www.angieslist.com
Cross Fit: www.crossfit.com
Rate MDs: www.ratemds.com
Doctors Review: www.doctorsreview.com
Doctor Reviews Online: www.doctorreviewsonline.com
The Body Sculpting Bible for Men: The Way to Physical Perfection
by James Villepigue
The Body Sculpting Bible for Women: The Way to Physical
Perfection by James Villepigue
You Are Your Own Gym: The Bible of Bodyweight Exercises by Mark
Lauren

Mental Well-being
Cross-Cultural Solutions: www.crossculturalsolutions.org
Discover a Hobby: www.discoverahobby.com
Franklin Covey: www.franklincovey.com
Globe Aware: www.globeaware.org
I to i: www.i-to-i.com
Transitions Abroad: www.transitionsabroad.com

Green Living
Care2: www.care2.com
Community Sustainable Agriculture: www.localharvest.org/csa
Cornucopia: www.cornucopia.org
Eco Logo: www.environmentalchoice.com
Environmental Defense Fund: www.edf.org
Environmental Protection Agency: www.epa.gov
Environmental Working Group: www.ewg.org
EWG Cosmetics Database: www.cosmeticsdatabase.com
Green Seal: www.greenseal.org
Local Harvest: www.localharvest.org
My Beauty Recipes: www.mybeautyrecipes.com
Planet Green: www.planetgreen.discovery.com
 Acknowledgments

I would like to express my sincere thanks to all of the individuals

who have contributed to helping make 52 Small Changes a reality.

Thank you to Terry Goodman for sharing in my vision and for

your patience through this project. Thank you to Sarah Tomashek
and her team for watching over the marketing helm. Thank you to
the Amazon Author Team for all your support and help with author
queries. Thank you to everyone at Amazon Publishing for your time,
dedication, and effort in making this possible.

A big thank you to Natalie Malloy for your passion and

persistence in acting as my advocate and sticking through the ups
and downs of it all. I’m so grateful to have you in my corner and feel
blessed to have made a friend in the process.

David: Thank you for your constant belief in me, your love, and
your support in my rainbow chasing. You are my rock and I love
dreaming together. And, thank you to mom and Bill for your love and
for sharing in this ever-evolving process. I love you all, and feel
blessed to have you all in my life and in my corner.
 References

Week 2
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Week 3
Arlington, Virginia. FitArlington—Take the Stairs Campaign.
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Buettner, Dan. 2008. The Blue Zones: Lessons for Living Longer
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Week 4
Hollis, J. 2008. “Weight Loss During the Intensive Intervention Phase
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Week 5
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Week 7
National Academy on an Aging Society. “Chronic Conditions: A
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Week 11
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Mota, J., F. Fidalgo, R. Silva, et al. “Relationships Between Physical
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Week 14
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Week 15
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Bennett M.P., and C. Lengacher. 2008. “Humor and Laughter May
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Skinner, N., and N. Brewer. 2002. “The Dynamics of Threat and
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Week 17
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Week 21
iCharts. “Reasons for Organic Food Purchase.”
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Week 22
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Week 24
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Wansink, B. 2006. Mindless Eating: Why We Eat More Than We
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Week 26
Biomed Pharmacother. “The importance of the ratio of omega-
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Kris-Etherton, P.M., W.S. Harris, and L.J. Appel. 2002. “Fish
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Hibbeln, J.R., J.M. Davis, and C. Steer, et al. 2007. “Maternal
seafood consumption in pregnancy and neurodevelopmental
outcomes in childhood (ALSPAC study): an observational cohort
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Week 27
Brunier, G., et al. 2002. “The Psychological Well-being of Renal Peer
Support Volunteers.” Journal of Advanced Nursing. 38(1): 40–49.
Harbaugh, W.T., U. Mayr, and D.R. Burghart. 2007. “Neural
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Schwartz, C.E., and M. Sendor. 1999. “Helping Others Helps
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Week 28
American Heart Association. Association recommends reduced
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Week 30
Gallop, Rick. 2003. The G.I. [Glycemic Index] Diet. New York:
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Week 31
Asthma and Allergy Foundation of America. “Dust Mites.”
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Week 33
Verghese, J., R.B. Lipton, et al. 2003. “Leisure activities and the risk
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Week 35
American Diabetes Association. 2010. “Standards of medical care in
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Week 36
National Restaurant Association. Facts at a Glance.
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Week 37
Clements, Rhonda. 2004. “An Investigation of the Status of Outdoor
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DC: Island Press.
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Week 38
Bray, G.A., S.J. Nielsen, and B.M. Popkin. 2004. “Consumption of
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Week 39
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Week 40
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Week 44
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Your Body and Mind to Face Stress, Pain, and Illness. New York:
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Week 46
Environmental Working Group. “Skin Deep.” www.ewg.org.
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Can Do about It. Dallas: BenBella Books.
Week 47
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Week 48
Fidelity. “Fidelity® Finds Increase in Number of Americans
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investing/resolutions-2010 (inactive). Accessed March 23, 2011.
Week 50
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Week 51
The Center for Mindful Eating. “The Principles of Mindful Eating.”
http://www.tcme.org/principles.htm. Accessed February 28, 2011.
Week 52
Buettner, Dan. 2008. The Blue Zones: Lessons for Living Longer
from the People Who’ve Lived the Longest. Washington, D.C.:
National Geographic Society.
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Mortality: A Meta-Analytic Review.” Health Psychology 19(3):
211–22.
 About the Author

Brett Blumenthal has over 20 years of experience in wellness.

She is co-founder and CEO of Be Healthy, Inc. - a wellness event
and promotion company aimed at creating a healthier America, one
city at a time. Through highly experiential urban wellness retreats,
such as Be Healthy Boston, Be Healthy events are meant to
educate, inspire and empower members of communities to live and
maintain healthy lifestyles. Blumenthal is also founder of
SheerBalance.com and TheHealthyRoadWarrior.com, which provide
information and tools online, including the Sheer Balance Wellness
Assessment, to educate and motivate individuals to live a healthy
lifestyle.

Blumenthal is bestselling author of Get Real and STOP Dieting!

and writes for several online media outlets, including: Huffington
Post, Wellsphere, Yahoo!, Divine Caroline and Intent. She has
appeared on NBC, FOX and CBS, and is a regular contributor on
Better Connecticut on WFSB - CBS, Hartford.

Blumenthal is certified by WELCOA (Wellness Counsel of

America) and has received numerous awards including: Shine from
Yahoo!’s “Woman of the Year” for her influential blogging; Divine
Caroline’s Love this Site! award in the Body and Soul Category for
Sheer Balance; Intent’s Best Healthy Living Site Award; and Healthy
Heart from Nature Made.
 Blumenthal earned both her bachelor’s degree and MBA at
Cornell University.