The 30 to 90 Day Plan Are you committed to feeling healthier and are you ready to take the time for yourself to get to that point? If so, you will find a plan that can get you started on the path to improved health and wellness for more than just your physical self. There isn't a scientific basis for this plan; the idea is to think differently and to make some positive changes toward a healthier lifestyle.
Before you begin, there are a couple of steps to do to insure a successful outcome. Take some time to brainstorm and write down details about your present lifestyle. Include information about your favorite foods, when and where you eat, current relationships, what brings you joy, your dreams, exercise habits, supplements you use, how you feel about your job or career, and the changes that you would like to see in your life. (If you filled out the forms in the introduction, you are ready to get started.) It would be helpful to do this over a couple of days to see what your lifestyle pattern is. Next, write down what you would like to accomplish over the next thirty to ninety days. Visualize what you will look like, what your energy level will be, how your relationships will improve, and what you would like your life in general to look like. Get a clear picture in your mind and write down as many details as you can. You could also make a dream board to help you visualize your ideal lifestyle. Cut out pictures and words to depict what you would like, and glue them on some tag board.
*There are a few items that you will need to purchase over the 30 days. You can look ahead to plan, or you can adjust days if you don't have items on hand. This plan is flexible - it is a plan to look at things from a different angle - have fun with it.
DAY ONE: • Take time to Be Still - find a quiet spot and work to quiet your mind. This is a process, and you may only be able to do this for a couple of minutes. As time goes on, it will become easier. If you want to take this further, read up on information on meditation. • Appreciate - take time each day to appreciate the wonderful things in your life. Keep a journal, or go through a checklist of items in your mind. • Eat only fruit for breakfast. Do you feel energy? The morning is the elimination time of the day, and fruit assists with this process. Your stomach uses different enzymes to digest fruit than it would to digest proteins, fats or carbohydrates. You will digest fruit the easiest and avoid gas and stomach issues if you do not eat fats, other carbohydrates or proteins when you eat fruit. • Move at least 10 minutes today above what you usually do. Some ideas would include: Take extra stairs Walk the dog Play at the park Clean the garage Wash and wax the car Dance Try yoga Get an exercise DVD Jump on a mini trampoline Jump Rope Do gardening/pull weeds Be creative • Drink one extra glass of water today - first choice of water would be reverse osmosis. The goal for water consumption is half your body weight in ounces of water each day. Try to spread your water consumption out over the day. If you drink large quantities at one time, it will go through your system, and you will have to run to the bathroom more frequently. • If you do not eat fish three times per week or take an essential fatty acid supplement, add one or the other this week. See information about omega 3 fatty acids under supplements for more information.
DAY 2 • Be Still and just breathe - pay attention to your breath. Most people take shallow breaths and do not get enough oxygen. When you breathe, breathe from deep in your stomach and make your ribs expand. Do this exercise any time that you think about it during the day. • Take a break from the news today. Do not watch the news on television, read the newspaper or get updates on your computer. Avoid negative information. • Move at least 15 minutes today. Walking is a great beginning exercise. Get some tennies and walk. You can get in touch with nature outside or you can walk around the mall and do some window shopping. If neither of these are convenient, many schools and community centers have areas that they allow people to walk in the evenings. Of course, the treadmill buried under clothes in you room is also an option! • Do something that scares you today or take a risk. This could be as simple as trying a new recipe, joining a class, or talking to someone that makes you nervous. Plan something that you want to accomplish that you have put off. What is keeping you from pursuing this item? • Add an organic item to your menu today (or as soon as you go shopping again). The usual recommendation is to buy organic eggs or produce. If you are a healthy eater, this would be a great place to start. If you are not a healthy eater (eat fast food, sugar, white flour, colas), start with picking a single junk food item and buy it organic. This way you can eliminate many preservatives and additives that you would normally eat in your diet. We will get to healthier options - but for now, take baby steps. • Go to the web site http://www.thesecret.tv. Read the background on the law of attraction. If this is something that is of interest to you, download the ebooks, get the DVD or the book and begin changing your thought processes. There are currently many books available that discuss this topic. I also like books by Dr. Wayne Dyer and Dr. Deepak Chopra.
DAY 3 • Eat fruit for breakfast and pack a healthy snack for later. Some great options for a snacks include nuts (pistachios, almonds, walnuts, etc. are great options, but pay attention to serving sizes), high fiber crackers and cheese, a hard boiled egg with carrot sticks. Whenever possible, mix a protein snack with a high fiber item. • Just Breathe, Appreciate, and be Still • If you are a pop or coffee drinker, substitute a glass of water for one of your beverage servings. If you drink pop, work towards eliminating this beverage from your diet. If you drink coffee, switch to organic options (see the section on coffee for more information). • Add olive oil to your cooking - eliminate margarine, lard and shortening. Butter is actually Ok in moderation, because it carries the fat soluble vitamins. Ideally, organic butter is a good idea to avoid the hormones and chemicals in regular butter. • Move at least 15 minutes today. If it is winter, consider snow shoeing, ice skating, sledding or cross country skiing. Many sporting goods stores have rental options to try these activities before having to invest a lot of money. Second hand stores, Craig's List, and garage sales are a great place to track down used items. • Go to the library or a bookstore and peruse the nonfiction section. What jumps out at you? What brings you joy? What touches on your passion? We often have hidden talents, interests, purposes, or passions that can be ignited by being exposed to new ideas.
DAY 4 • Look back on your dream poster - is there anything that you can add? Think fun, relaxation, absurdity, and joy! • Plan a salad binge - start chopping - it can be very relaxing - add any of the following: Avocado, onion, snap peas, celery, peppers, sprouts (sprouts hold the nutrients of the plant - very nutritious - but questionable for salmonella), bok choy, cucumbers, beans, nuts, seeds (especially ground flax seeds), cabbage, and the list is endless. • Do an extra (must do) - read (positive material), visualize, use essential oils, plan a trip, reinvent your hairstyle, watch a feel good movie, frame pictures, build something, go to the library, spend time with someone you love, add to this list anything that brings you joy - I would add fuzzy socks, warm blankets, fireplaces, good friends and more! • Laugh - a lot - inappropriately if necessary because no one is watching • Huge one - if you get this, you have it made: Eat when you are hungry, stop eating when you feel full. How often have we heard this, and ignored it! • Breathe, appreciate, be present and today, and I would add to this show gratitude. This differs from appreciation, in that you are being thankful for what you currently have in your life.
DAY 5 • Eat Fruit for breakfast - breakfast doesn't need to be the minute you wake up - when are you hungry? • Appreciation, breathe, be still - add joy! • Have a cup of warm water with lemon (squeeze half a lemon). This strengthens the liver - and boy is that liver working hard! • Is there anything from The Law of Attraction that you can incorporate into your life? • Examine your diet. **Strive for 80% healthy/organic whole foods (vegetables, fruit, seeds, nuts, lean meats)- 20% of foods that aren't so great. • Tonight, don't eat anything after 7:00 P.M. This tip doesn’t work for everyone. Evaluate if you wake up with more energy when you make this change. If you stay up late, try not to eat three hours before you go to bed.
DAY 6 • Be present, show gratitude, appreciate, be still, breathe • Add additional water in place of another beverage – you can add a natural flavor such as lemon, cucumber, a dash of pure maple syrup, orange, etc. for a little variety. • Go to the mall with the idea that you have $500 dollars to spend. Each time you see an item that you want, say to yourself, "I can afford that". This has to do with the Law of Attraction. • Pick an Extra to do today - be in the moment - choose something to do just because it is fun. • Rotate your food - for example, if you have a banana on Monday, wait at least four days to have another. This can be especially difficult for items such as white or wheat flour, milk, or anything that you eat frequently. The reason to rotate the foods you eat is to avoid food sensitivities. People tend to build up sensitivities to foods they eat a lot of. Another note on food sensitivities - many times, foods that you crave, or foods that you avoid can be sources of sensitivities.
DAY 7 • Eat a breakfast of a combination of a protein and fiber. See the section on breakfast for more ideas. • Take ten minutes for yourself this morning before you jump into your schedule. Make a list, read, pet your dog, meditate or take an extra long shower. • Add an extra vegetable to your diet today - raw or cooked. Try something new or a new way of cooking and seasoning your vegetables for a little variety. • Add a natural cleaning product . If you have any issues with allergies or sensitivities, it makes sense to go to natural products in your home - for anything from dishwasher detergent, laundry detergent, air fresheners, cleaning products, and fabric softeners. • Build up your physical strength. If you have the opportunity to do weight training or isometrics, go for it. If not, lift items around the house - soup cans, laundry, and your kids. Strength is as important as cardiovascular capacity as we age. We don't have to become fragile as we age. Build your strength and build your power. I am not referring to bulking up huge - toned and strong is the goal.
DAY 8 • Drink warm lemon water to support your liver. • Move for twenty minutes today. If you don’t have time to do it all at once, break it into two, ten minute sessions. If you have a rebounder mini tramp, try to bounce on it for ten of these minutes. It is not as easy as it sounds! I started with being able to jump for three minutes. • Add an organic item to your diet today - suggestions: Eggs, carrots, celery, yogurt, butter, or hormone free meat. • Draw, doodle, or send a hand written note to someone • Try having a snack closer to the time that you are going to bed this evening. Have something that incorporates protein and fiber. Evaluate how you feel in the morning. Do you have more or less energy than when you did not eat in the evening.
DAY 9 • Be still, appreciate, breathe • Move for 20 minutes today. Find a hiking trail to go to for your walk today. Hiking is great exercise, because usually you are required to go up and down hills on uneven terrain, which uses different muscles than walking on a flat surface. • Strength training – this doesn’t have to be done at a gym. Think of all the ways that you use your muscles during the day. If you aren’t using your muscles (maybe you have to sit in front of a computer all day), you may need to do more than ten minutes. • Take a risk or do something that scares you today • Make plans for the future - plan a room remodel in your house or apartment. Go to a home improvement store and dream of the ultimate room. Plan a trip - go on line and be extravagant with your choices - if you could go anywhere, where would you go? Dream • Choose a healthy snack - fruit, nuts, seeds, yogurt etc. • Plan on waking up thirty minutes early in the morning. Use this time to do something for yourself. Even if you cross a couple of chores off of your list, this will allow you to have more time in the evening to spend time with your family and friends and to relax.
DAY 10 • Meditate or pray or use your extra half hour this morning to accomplish extra tasks. • Eat fruit for breakfast • Call someone you haven't talked to in a long time • Do one random act of kindness. Hopefully this will become a habit. There are a couple of things that my girls do on a consistent basis that used to bug me everyday. They would leave the light on for the shower, and leave hair paraphenalia all over the bathroom. Asking them to change their behavior did nothing. I finally decided to add this to my random acts of kindness, and now I feel good about turning off the light and picking up after them. It is all in your perspective. • Pick an extra - think fun • Move for 20 minutes today • How many servings of fruits and vegetables are you eating each day (serving is about the size of your fist)? Try to add one raw vegetable serving today. Shoot for eight to ten servings of fruits and vegetables each day. If you are eating a salad for lunch (see the salad section), you are probably getting at least three servings of vegetables at this one meal.
DAY 11 • Be still - appreciate • Big salad day - pile it on - try olive oil and lemon for a dressing, or put a little bit of olive juice and olives on your salad. This packs a big flavor punch, but use it sparingly due to the sodium that can be found in the juice. • Try a new fresh herb - italian parsley (good for the kidneys) basil, dill, oregano, or ginger are all great choices. • Use a digital camera or the camera on your phone, take random pictures of things that you love and appreciate. You can get collages or posters made at your local drug store for a small amount of money. • Move for at least 20 minutes today. A great exercise is kickboxing. You can get a DVD from the library or join a class. This is an activity that burns off more calories than any other, and it works more muscles than you would while walking. • Try having a light supper. Try a new vegetarian recipe. See how you feel in the morning after eating lighter in the evening.
DAY 12 • How do you feel this morning after your light meal last night? Do you have more energy? Is your brain less foggy? The goal is to find what works the best for you when you eat in the evening. • Add digestive enzymes to your supplements. If you have any issues with digestion - gas, acid reflux, or food sensitivities- take enzymes with each meal. If you don't have any of these issues, take enzymes once a day. • Rent a funny movie - laugh • Move for 20 minutes today. If you have time, add an extra 10 minutes of moving at a different time during the day. • Be present during meals today, slow down and enjoy your food. Skip dessert at your meals today. This one change can save you a huge amount of calories. If you are craving something sweet after them meal, try having a small piece of cheese. Sometimes it is texture that we are after. If you have to have chocolate, try a piece of baker’s chocolate (sold in a box in the baking section of the grocery store) or a piece of organic dark chocolate.
DAY 13 • Be still, breathe, appreciate • Add an organic item to your diet today. Substitute something that you usually eat - try brown rice noodles for your pasta, put spinach or a different lettuce variety in your salad - be creative and mix it up. • Stretch and then Move for 25 minutes today. • In the car, if you like silence, leave the radio off. If you like music, crank it up. If you like talk radio, get an audio CD from the library and listen to it while you drive. • Don't eat after 7:00 this evening
DAY 14 • Breathe, appreciate • Take time to pack healthy snacks and food for breakfast and/or lunch. • Switch to a natural laundry detergent and fabric softener. This is something that can done the next time you have to replace the products that you have. If you have anyone in your family with skin sensitivities, this could be a very helpful change. • Go to a craft store today and wander. What ignites your passion? Plan a project. • Do an extra for yourself today. • During dinner tonight, put your fork down 20 times during the meal. Be present.
DAY 15 • Half way there! Any positive changes? Look back on your notes from when you began this process and evaluate your progress. Pat yourself on the back. • Plan a day just for you - put the date on the calendar (maybe day 31 as a reward?), plan the babysitter if needed, or let your spouse know that he or she is on their own, and plan a day that doesn't cost anything. • Move 25 minutes today. Do you have access to a pool? Swimming is a great aerobic exercise that is easy on your joints. • Switch to sea salt (organic if possible). I like Celtic Sea Salt. It retains many of the minerals because it is not over processed. It is more expensive, but you need very little of it to get the same flavor. • Sip on hot lemon water throughout the day • Appreciate before you go to sleep tonight - have your last thoughts before you fall asleep be something positive for the next day.
DAY 16 • This day is for you - plan and incorporate your favorite things from the 30 day plan so far.
DAY 17 • Breathe, appreciate, be still - stretch before you get out of bed in the morning. • Today, plan your diet around eating only fruits and vegetables, and drink only water or water with lemon. Pay attention to how you feel. Do you have more energy, or is your body detoxifying and causing some fatigue or nausea? • Complement three people sincerely today. Many times we think of a compliment about another person, but we don’t take the time to share it with them. • Do not watch any news today • Wear natural fiber clothing. This is something that you can be aware of when you go clothes shopping. There are also many organic clothing varieties available now. If you can't find organic clothing, wash new clothing before you wear it to eliminate some of the chemicals found on new clothes. If you can, buy secondhand. This will save you money and help the environment at the same time. • Begin going to be earlier each night and waking up earlier in the morning. See if this improves your energy level.
DAY 18 • Be still - appreciate • Buy a t-shirt that says something that describes you • Plan a landscaping or gardening project - go to a nursery and dream big! If you don’t have outdoor space, pick out some plants for in your home. Plants filter the air for us and take out toxins. • Try a new recipe • Move for 25 minutes. Find someone that you can walk with on a regular basis. This could be your pet, a spouse, a neighbor or a friend. If you consistently go with the same person, you can motivate each other to go further and try new routes.
DAY 19 • Appreciate - be still - breathe • No news today – I know this isn’t easy. We are inundated with information on the internet, television and in written media. • Move for 25 minutes • Lift and stretch • Work on a personal mantra today. Many times we have negative thoughts that continuously go through our brains. If you have a mantra (as simple as thinking about a single word – peace, love, joy) you can slow your brain down by focusing on this single word or statement. • Smile today whenever you think of your mantra (double bonus) • Do an extra for yourself • Have a glass of wine or grape juice with your meal. Every time you take a sip, make eye contact with the people that you are eating with. If you are eating alone, when you sip your wine, think of your personal mantra.
DAY 20 • Appreciate • Take a long walk today - explore somewhere you wouldn't normally go. If you need to go shopping, take a couple extra laps around the mall. If you have to pick up your kids from an activity after school, go early and make a couple of laps around the school. • Be present - bring your thoughts back to the present moment whenever you are aware of drifting off today. • Salad binge – try eating only a loaded salad for your evening meal and see how your energy is effected. Are you craving sweets after the salad? Many times vegetables have a sweet taste (carrots, celery) that can curb sweet cravings. • Spend a half hour by yourself today – avoid the television, phones, chores and other distractions and take time for a quiet activity.
DAY 21 • Appreciate • Smile at 30 people today - don't go to sleep until you reach this goal (even if you have to smile at your spouse 25 times - include your dog if necessary) • Are you up to your water goal (half your body weight in ounces each day) - if not, eliminate a soda or coffee beverage and replace it with water. • Do not eat dessert with your meals today - put your fork down 25 times during each meal. Do you find yourself getting full before you finish your meal? If so, great, wrap up the rest of your meal and save it for lunch tomorrow with a salad. • Move for 25 minutes • Plan on getting up an hour early in the morning. Tonight, make a list of what you want to accomplish tomorrow (both in work and in relaxation). At the end of the day tomorrow evaluate what a difference these two actions made in your day.
DAY 22 • Be joyful in this moment • Clean out one closet today - and bring things you don't use regularly to Goodwill. Make a goal of donating twenty items, and continue until you reach this goal. • Use your cell phone less today - be mindful of how much you use it - consider buying a protector for your phone to block electromagnetic waves. • Have a news free day. • Move for 30 minutes today. Hopefully you are at a point that this is easy for you. Break it into smaller sections if 30 minutes at one time is overwhelming. • Lift and stretch today • Evaluate your beauty products. Make a plan for replacing them with healthy, natural alternatives the next time you run out.
DAY 23 • Be still - appreciate - breathe • Drink only water or hot lemon water for your beverages today • Walk - appreciate nature. If it is sunny, spend 15 in the sun without sunscreen to get your daily dose of vitamin D. Do not wear your sunglasses either, but do not look directly at the sun. Our pineal gland needs sunshine in order to create melatonin for better sleep. • Cook without your microwave today. It really does not take much longer to warm up items or cook from scratch on the stove. • Before you go to sleep, plan for a positive day for tomorrow.
DAY 24 • Be still - appreciate • Move for 30 minutes today • Do a random act of kindness (or more!) • Chop vegetables today. This can be a great stress reliever - be creative in your choices of vegetables - chop enough for a salad and to saute' to go with a meal. Saute' with lots of garlic and olive oil. • Switch to a natural toothpaste without fluoride.
DAY 25 • Be still - appreciate • Sing really loud - even if you're not a good singer • Clean out a pantry cupboard. Eliminate one food that doesn't have nutritional value. Examples would be potato chips, fruit bites, or anything with a lot of ingredients that you can't pronounce. If you can't eliminate one item, replace it with an organic substitute. • Pick an extra. • Move for 30 minutes • Incorporate vinegar or baking soda into your cleaning routine. I sprinkle baking soda on my carpets before I vacuum to freshen them. Vinegar is a great all purpose cleaner. Mix white vinegar with water to clean counter tops, floors, sinks and more.
DAY 26 • Almost there... • Praise a friend, family member, stranger or pet today • Add a new spice or herb to your menu. The more I use spices, the less need I have for salt. • Stretch/lift • Tomorrow, if you use an alarm clock, when it goes off, don't hit snooze - turn it off and spend some time meditating or planning your day.
DAY 27 • Breathe, Be Still, Appreciate • Try to eat at least 40-50% raw foods today (vegetables, fruits, nuts). You may feel some detoxifying effects, so drink lots of water. Do you have more energy? • Pick or buy some flowers for you house. This is a great mood lifter. If you can, buy some flowers for a friend, also, to brighten their day. • Pay attention to your hunger today. On a scale of 1 to 10 (one being very hungry, ten being overly full), rate your hunger throughout the day. Try to eat when you are hungry, and stop eating when you feel full in the range of 5 to 7. • Move for 30 minutes today.
DAY 28 • Be still - see how long you can focus on your breathing and calm your mind • At meals, do not talk with food in your mouth. Put your fork down after each bite of food. • Spend time by the water some time this week. If it is summer, walk the beach, swim, water ski, or fish. If it is winter and there is ice on the water, ice skate, ice fish, or just play on the ice. • Make lunch the biggest meal of the day today. See how this affects your energy. • Plan a big extra for your self today.
DAY 29 • Be still, appreciate, breathe • Water - are you up to half your body weight in ounces each day? If you are still drinking coffee, make sure it is organic. The best thing you can do for yourself is to get rid of soda in your diet. • Clean out your car - scrub it from top to bottom. You will get exercise and feel a sense of accomplishment. Anything that we can do to declutter our lives gives us more clarity. • Do a random act of kindness to someone you don’t know today. • Make it a goal to eat 85% healthy foods and 15% questionable foods. • Stretch and lift today. • Try not to eat after your evening meal tonight. If you are hungry, have a glass of water with lemon.
DAY 30 You did it! Appreciate the progress you have made! Review some of the changes that you have made. Some of the positive changes may even be habit by this time. Which of the following are you doing on a regular basis? • _____Drinking half your body weight in water • _____Moving at least 30 minutes most days of the week • _____Eat 85% healthy - 15% questionable • _____Eliminating or cutting down on soda and coffee (organic) • _____Doing random acts of kindness • _____Taking time to be still • _____Appreciating – having gratitude • _____Adding organic foods to your grocery list • _____Breathing consciously • _____Eating the largest meal of the day at lunch • _____Evaluating how you feel in the morning based on your evening meal • _____Evaluating supplements - do you continue to take EFA's and enzymes? • _____Wear natural fabrics • _____Organize more areas in your life • _____Plan some things for your future (remodel, trip, landscaping, etc.) • _____Evaluate your hunger to avoid overeating or eating when you aren't really hungry • _____Being present when you eat • _____Give praise - celebrate little moments in your life and others • _____Add new spices and herbs to your diet • _____Have frequent salad binges • _____Don't hit the snooze button • _____Give up desserts • _____Smile and laugh more often • _____Be joyful in the moment • _____Using cell phone and microwave less • _____Taking time to appreciate nature • _____Cutting down on your news watching and reading • _____Read positive books, watch positive shows • _____Spend time in the sun to get your vitamin D requirements • _____Change the thoughts in your head to positive versus negative thoughts • _____Spend time by yourself • _____Did you plan a day just for yourself? • _____More freely giving sincere compliments • _____Drink hot lemon water • _____Eat fruit for breakfast • _____Using sea salt and olive oil • _____Switching over to natural cleaning products in your home • _____Listen to music • _____Made connections with people you haven't talked to for a while. • _____Take a risk or do something that scares you • _____Did you make an appointment to have electrodermal screening done or to see a naturopath? • _____Did you go shopping with the thought that you had $500 to spend? Open up the possibilities in your mind - think abundance. • _____Do something fun • _____Eat when you are hungry, stop when you are full • _____Did you add garlic to your diet frequently? • _____Did you check out information about the Law of Attraction? • _____Do something for yourself! • _____Other • _____Other • _____Other Well - how did you do? Whether making some changes took 30 or 100 days, each small change can have an impact on how you live your life. Keep going - go through the process again. Add some more changes - maybe change something about yourself. Take a class, cut your hair, or try a new style. Change some more eating habits - think of meat as a side dish and eat smaller portions, chew your food thoroughly, and add organic salad dressing. Personalize your home. Put pictures that are meaningful around your house. Hang up pictures that children have drawn. Set out books and items that you love. Change around furniture in your house. Buy fuzzy blankets to put throughout your house. Declutter as much as possible. Get rid of items that you haven’t used in the past year. Go back to the notes you took before you started. Are you happy with what you have accomplished? Celebrate! Change is good. Enjoy the Journey!