The Plan

OK, here I go.  This is an extremely simple plan for my next 6 weeks.  I want to keep my diet similar to what I eat now, I am not a rabbit.  Week one has a couple of simple steps for me to work on during the week.  Each following week I do the previous weeks activities and add the new activities listed.  I have a feeling I'm "biting off more than I can chew". I guess I'll just have to see how it goes. Some of the items I've already started working on and I want to keep that going.

My Plan

Week 1

New Beginnings—Heart Health

              What better way to make a fresh start than to start a new exercise plan?  When I exercise I exercise my heart.  By keeping my heart healthy, I am working to keep my whole body healthy. 

• ·       Walk treadmill 5 minutes each day this week.
• ·       Reduce Caffeine Intake; Drink WATER
• ·       Begin journal/blog
• ·       Read one scripture a day

Week 2

Diabetes

              Diabetes and high blood sugar affect millions of Americans every day.  Poor oxygen supply causes Diabetes to damage the nerves and vessels of my feet.  When I lose feeling in my feet I ignore the condition of my feet.  By giving attention to my feet I can prevent complications of Diabetes.

• ·       Pamper my feet with a home-pedicure this week.
• ·       Add one stretching exercise to daily walking on treadmill.
• ·       Keep track of glucose readings each morning this week.

Week 3

Hypertension

              As I ponder good news and my health, I can reflect about the lifestyle changes I can make to improve my wellbeing.  Hypertension (high blood pressure) can be managed by diet with low saturated fats and high in Omega 3 fatty acids and fiber and improving physical exercise.

• ·       Walk treadmill 7 minutes each day this week.
• ·       Read two scriptures a day.
• ·       Add one stretching exercise to daily walking on treadmill. (for a total of 2)

Week 4

Being Awakened!--Sleep Health and the importance of Rest

              When my body doesn’t get adequate sleep it affects my overall health including my mood, and immune system.  Adequate sleep allows me to stay more alert and when I am alert I can seek God’s will for me.

• ·       Continue as last week.
• ·       Get into bed by 10pm.

Week 5

Depression & mental health

              In the Northwest there are high levels of seasonal depression or the winter blues due to lack of sunlight.  My body doesn't get the level of Vitamin D that it needs.  This causes my body to produce more sleep causing hormones with the decreased light.

• ·       Take doses of Vitamin D supplement daily.
• ·       Walk treadmill 9 minutes each day this week.
• ·       Add one stretching exercise to daily walking on treadmill. (for a total of 3)
• ·       Individual Prayer.

Week 6

Stress Management

              Chronic stress can cause cancer, high blood sugar, decrees my immune system and exasperate hypertension.  By lifting up this stress to God, I can improve my health and prepare myself to welcome peacefulness.

• ·       Work on breathing and guided imagery for relaxation & stress relief.
• ·       Read 3 scriptures a day.