In evolutionary terms, stress is a good thing. It heightens all of our biological systems so that we can deal with an impending threat, be it an enemy or a natural disaster. The big difference between stress today and yesterday is that yesterday’s stress was fleeting. There were periods of high-intensity stress followed by low (or no) levels of it.

Today we’re drowning in a sea of stress, with wave after wave knocking us over. Those heightened biological reactions work in our favor for short periods, but when stress continues unabated, those biological reactions go awry, leading to a host of ultimate stress-enders, like heart attacks, cancer, and disabling accidents. If your stress is putting you at risk, challenge yourself to get healthier, happier by following this ultimate stress reduction plan

To ease into the first day, follow these simple Day 1 rules:

Start a gratitude journal and write in it for 5 minutes each day, even if you’re just jotting down 3 things for which you are grateful. People who stop and take note of what is right in their lives are more active, healthier and more resilient in times of stress.

Take 10 slow, deep conscious breaths this morning and evening.

Smile when you make eye contact with another person. It will make you BOTH feel better.

I did pretty good for the first two days, need to increase the water intake. But did well on the nutritional recommendations and exercise. Little sore tonight, but I feel like I have accomplished some good things. I actually ran on the treadmill yesterday. have not ran since being in the Army, 21 years ago.

Week 1 - Monday's recommendations:
Stretched prior to getting on the treadmill: 5-8 minutes stretching
Ran on the treadmill: 15 minutes of high-intensity workout (anything that gets your heart rate up)Walked at a rate of 3 mph and slowed down to 1 mph over 10 mins : 5 minutes of cardio cool down

Week 1 - Tuesday's Recommendations
Begin with stretching. Then add any form of cardio. Try to complete ¼ to ½-mile or the equivalent of 400-800 meters. End your workout by stretching.Walked on the treadmill for 60 mins, Stretching both before and after

Before you begin the Ultimate Health Challenge, these are the 5 numbers you need to know. If you don’t know them, make an appointment with your doctor before you begin and get the green light to fully participate in this challenge!

Blood Pressure (Normal: 115/75):
Waist Size (Should be less than 32.5): 33.5
LDL Cholesterol (Should be less than100): ????
BMI (Should be less than 25): 25.3
Weight: 156.2

Dr. Oz’s Diet Guidelines

Eat 3 main meals a day.
Each meal must have protein, fiber, and whole grains
Protein: lean meat and fish
Fiber: peas, beans, fruits, vegetables, potato skins, whole grain foods and flax seed
Whole grains: brown rice, oatmeal, popcorn, whole-wheat bread, pasta, crackers and wild rice

Take a multi-vitamin every day, once a day.

You can have 3 healthy snacks a day (morning, afternoon and evening.) Some examples of healthy snacks are: apples, almonds, walnuts, edamame, vegetables, low-fat yogurt and cottage cheese.

You may have dessert every other day – but that means no evening snack!

The kitchen closes at 2 hours before bedtime. No exceptions!


http://www.doctoroz.com/challenge/dr-ozs-ultimate-health-challenge

I have not been on plan since I made goal on 9/20/09. I have been out of sinc from food to exercise to attitude. When I finally dragged myself to a meeting last week. I was up 1.2 pounds. But it did not stop me from going home and splurging on that brownie.

it did not make me feel better, but it sure tasted good.

Saturday, I went to the Rec Center and walked on the treadmill for 30 mins and then walked laps in the lazy river (agianst the curent) for 30 mins. When I was done, my legs ached but it felt good to be back moving. Did not do well on the diet, as we went to the Oktoberfest downtown and although I did eat a great krautburger and a diet soda, I did not have any beer or wine. But then I did eat some Cold Stone Ice Cream.

Sunday, I slept late and went to a movie with my hubby and daughter. Stayed exactly on points for the day, but did not exercise.

Tomorrow, I am dedicating myself, back to plan, in all aspects. Will get up in the morning and exercise, then plan my menu for the day, and sit down and reevaluate my goals for this next quarter. I have some studying to do for work, some cards to make and then I work the night shift.

TIme to get my attitude back on track and my butt smaller