This is my addition/subtraction plan to improve my health. My goal is to select, add, and nurture a healthy habit for one month. The following month I would select, remove, and problem solve an unhealthy habit. I will address the three following areas of behavior, diet, exercise, and self care, to create a plan that is well balanced and comprehensive.
Real age – December 26 my age 44.1 but my real age (according to real age website) is 53.4 years old. I want to select 3 habits to work on from different categories (self care area) and then retest at the end of March
Real age update - March 27th - My age is 44.4 but my real age according to website is 50 now. This is an improvement of 3.4 years. I will select 3 new habits to work on the next 3 months.
Diet:
I have a number of months planned for this year, but will edit as needed. I give myself to leeway to change the plans as I feel best supports my health goals.
January
Improving breakfast(trying 2 new breakfast ideas each week this month and creating a routine for the year)(how to get vegetables into breakfast)
6 fruits and veggies a day minimum (chart of colors)
February
-sodas (focus on replacement drinks)
March
Improving dinner (trying 2 new healthy dinner recipes a week to improve on family favorites) 8 fruit and veggies a day minimum(chart of colors)
April
-portion control month learn to measure everything (how to create fullness, but not overeat)
May
+ Improving lunch for all family members (home created and healthier)
10 fruit and veggies a day minimum(chart of colors)
June
-snack attack (find healthy substitutes for family (and my) unhealthy snacks
(2 new snack ideas or recipes each week)
July
+Focus on variety of fruits and vegetable by checking charts and finding foods and recipes to fill gaps (2 new recipes each week)
August
September
October
November
December
Exercise
January
5 minutes daily – will begin a daily exercise log that keeps track of type and duration of exercise. Goals is to get out into the gym in garage, use the Wii, and start to walk for 60 minutes daily
February
10 minutes daily (in 2/5 minute sections)
March
15 minutes daily (10 and 5 minute periods)
April
20 minutes (2/10 minute periods)
May
25 minutes ( a 5, and 2/10 minute periods)
June
30 minutes (3/ 10 minute periods 6 days a week)
July
35 minutes (2/10 and 1/15 min.)
August
40 minutes (2/15 and 1/10 min.)
September
45 minutes (3/15 or 4/10 min. periods)
October
50 minutes
November
55 minutes
December
60 minutes (3/20 sessions)
Self-care (select from Real Age recommendations)
January
Floss teeth daily (I am guilty of flossing 4 or 5 times a week, not good enough!)
February
Begin monitoring my blood pressure 4 times a week and chart (various times and places, put portable monitor in purse)
March
Nightly use of my neti pot to prevent my allergies from flaring this spring.
Retest and pick 3 new habits to work on
April
Add a multivitamin daily (take it after you brush and floss teeth)
May
Increase the vitamin c throughout the day with a serving at breakfast, lunch, and dinner. (3 different types of fruit)
June
Increase calcium 2 servings milk products a day (a yogurt, etc...)
Retest then add new age difference.
Subscribe to:
Post Comments (Atom)
No comments:
Post a Comment