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Better Health and Weight Loss

If you are overweight or not living a healthy lifestyle it may be time for you to change your life.  Small easy changes can help you transform from an overweight person headed for health problems into a lean health machine.

In just two weeks you can transform your life and add years to your life while reducing your waistline.

Just take it one day at a time.  Don't try to make too many changes all at once.  If you follow the plan below, you can ease into your new lifestyle without shocking your system.

You will feel better, be health and lose the weight you want to lose.
Why Our health Matters: A Vision of Medicine That Can Transform Our Future    Why Our Health Matters: A Vision of Medicine That Can Transform Our Future
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Weil Nutritional Daily Multivitamin for Optimum Health, Tablets, 180-Count Bottle    Weil Nutritional Daily Multivitamin for Optimum Health, Tablets, 180-Count Bottle
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8 Weeks to Optimum Health: A Proven Program for Taking Full Advantage of Your Body's Natural Healing Power    8 Weeks to Optimum Health: A Proven Program for Taking Full Advantage of Your Body's Natural Healing Power
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Day One

Prepare: Get your home ready for your new lifestyle by cleaning out your cupboards. Throw out all foods out of your refrigerator and cabinets that contain partially hydrogenated oils or high fructose corn syrup. Don't buy foods with these ingredients. Ask if they are included in your favorite foods at restaurants.

Meals: Each meal such consist of 50% vegetables, 25% whole grain or starch and 25% lean meat.

Exercise: Walk for ten minutes after each meal. If you cannot do ten minutes, reduce it to five minutes and slowly add more time.

Mental Health: Speak with a close friend or loved one every day. If you haven't talked to anyone close to you in a long time, pick up the phone and call. Start by saying "hello". If necessary say, "I am just calling to find out how you are".

NOTE: Excellent vegetables include broccoli, carrots, tomatoes, sweet potatoes and spinach.

Excellent whole grains include steel cut oats, whole grain pasta, corn, kamut, groats, and whole grain bread.

Day Two

Prepare:  Stock your pantry, cabinets and refrigerator with healthy and quick foods such as apples, oranges, cherry tomatoes, baby carrots, celery sticks, edamame (soy beans), raspberries, cranberries, blueberries and other healthy foods.  Be sure to read all labels.

Meals:  Allow yourself you eat as many vegetables as you want, anytime of day or night, especially raw vegetables.

Exercise:  Increase your walks after meals to 15 minutes each.

Mental Health:  Appreciate your relationships and treat people better if you need to.  Keep in touch with friends and family members.  Tolerate character defects in friends or family members just to keep the relationships good.  Good social relationships are worth more than any diet, exercise or medicine.
Walking    Walking
Amazon Price: $10.92
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Omron HJ-112 Digital Pocket Pedometer    Omron HJ-112 Digital Pocket Pedometer
Amazon Price: $19.49
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The Complete Guide to Walking, New and Revised: For Health, Weight Loss, and Fitness (Walking Magazine)    The Complete Guide to Walking, New and Revised: For Health, Weight Loss, and Fitness (Walking Magazine)
Amazon Price: $12.00
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Day Three

Prepare:  Make large pots of healthy food on Sunday night so that you can easily eat healthy all week long.  Make a large pot of brown rice and a large pot of steel cut oats.

Meals:  Divide your meals in half so that you are eating six small meals per day instead of three large meals.

Exercise:  Increase your walking to 20 minutes, three times per day, preferably after meals.

Mental Health:  Start keeping a daily journal to help you keep your mind clear each day.
Breathing: The Master Key to Self Healing (The Self Healing Series)    Breathing: The Master Key to Self Healing (The Self Healing Series)
Amazon Price: $11.74
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Free Your Breath, Free Your Life: How Conscious Breathing Can Relieve Stress, Increase Vitality, and Help You Live More Fully    Free Your Breath, Free Your Life: How Conscious Breathing Can Relieve Stress, Increase Vitality, and Help You Live More Fully
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Day Four

Prepare: Avoid buying overly processed packaged food at the grocery store. Shop around the outlying aisles of the store for the healthiest food, such as the bakery, meat department, milk and poultry sections.

Meals: Eat vegetables, fruits, nuts, seeds or yogurt for small snacks between meals if necessary.

Exercise: Continue your daily walking.  Learn deep breathing techniques. Breathe in through your nose to the count of eight, hold your breath for a count of four, exhale through your mouth to the count of seven.

Mental Health: Smile at everyone you meet.
Raw Food Made Easy For 1 or 2 People    Raw Food Made Easy For 1 or 2 People
Amazon Price: $7.79
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Raw Rev 100, 4-Flavor Variety Pack, 100 Calorie Organic Live Food Bar, 0.8-Ounce Bars (Pack of 24)    Raw Rev 100, 4-Flavor Variety Pack, 100 Calorie Organic Live Food Bar, 0.8-Ounce Bars (Pack of 24)
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Day Five

Prepare:  Buy only raw vegetables, fruits, nuts and seeds.

Meals:  Drink at least eight ounces of water slowly throughout your day.

Exercise:  Add twenty minutes of weight lifting to your daily walking and breathing exercises.  You can use your own body weight by doing sit ups, squats, lunges, crunches and pull ups.  You can also use a set of dumbbells.  Increase the weight as your ability level increases.

Mental Health:  Invite friends over for lunch, dinner or tea.
Built Neoprene Tasty Lunch Tote, Black    Built Neoprene Tasty Lunch Tote, Black
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LunchBots Duo Stainless Steel Lunch Box/Food Container    LunchBots Duo Stainless Steel Lunch Box/Food Container
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Lunch    Lunch
Amazon Price: $2.99
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Day Six

Prepare:  Plan to eat all of your meals at home or at work.  Pack a healthy lunch.  Do not eat at fast food restaurants.  Avoid eating out as much as possible.

Meals:  Add green tea to your daily routine.  You can drink it hot or cold.  Green tea is beneficial for weight loss and it is packed with antioxidants.

Exercise:  Continue walking 60 minutes per day by walking for twenty minutes at a time after meals.  Continue daily deep breathing exercises.  Continue twenty minutes of weight training to build muscle.  Muscle will burn fat even when you are sleeping and help you lose weight.

Mental Health:  Do a favor for a friend without being asked.
Alli Weight-Loss Aid, Orlistat 60mg Capsules, 120-Count Refill Pack    Alli Weight-Loss Aid, Orlistat 60mg Capsules, 120-Count Refill Pack
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ACAI Fat Burn #3 all Pure Diet Pill with Green Tea, Grapefruit, Apple Cider, and more for Weight Loss and fat burning    ACAI Fat Burn #3 all Pure Diet Pill with Green Tea, Grapefruit, Apple Cider, and more for Weight Loss and fat burning
Amazon Price: $29.00
Day Seven

Congratulations, you have made it through your first week of living a healthier lifestyle and hopefully you lost a few pounds in the process.

Pat yourself on the back for your great accomplishment and continue eating healthy and being more active every day.
Mantras: Words of Power    Mantras: Words of Power
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Healing Mantras: Using Sound Affirmations for Personal Power, Creativity, and Healing    Healing Mantras: Using Sound Affirmations for Personal Power, Creativity, and Healing
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Day Eight

Prepare:  Do not buy juice.  Instead eat a piece of fruit and drink a glass of water.

Meals:  Add another glass of green tea to your diet.  You should be eating six healthy meals per day.  health snacks when needed and eight glasses of water.

Exercise:  Continue your one hour of cardiovascular walking, twenty minutes of weight lifting and deep breathing exercises.

Mental Health:  Create an affirmation for yourself.  Say your mantra every day.
Rosetta Stone V4 TOTALe: Spanish (Latin America) Level 1-5 Set    Rosetta Stone V4 TOTALe: Spanish (Latin America) Level 1-5 Set
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Rosetta Stone V4 TOTALe: Spanish (Latin America) Level 1    Rosetta Stone V4 TOTALe: Spanish (Latin America) Level 1
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Source Naturals B-12, 2000mcg, 100 Tablets (Pack of 3)    Source Naturals B-12, 2000mcg, 100 Tablets (Pack of 3)
Amazon Price: $19.50
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Sundown Vitamin B12 Complex Sublingual Liquid, 2 Oz    Sundown Vitamin B12 Complex Sublingual Liquid, 2 Oz
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Nature Made Vitamin B-12 1,000 mcg Time Release - 300 Tablets    Nature Made Vitamin B-12 1,000 mcg Time Release - 300 Tablets
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Day Nine

Prepare:  Research vitamin b-12 supplements that melt under your tongue.

Meals:  Add another glass of green tea to your day, so that you are drinking three glasses of green tea each day in addition to your eight glasses of water and six small healthy meals.

Exercise:  Add another twenty minutes to your weight lifting work out so that you are lifting weights for forty minutes, walking for sixty minutes and doing deep breathing exercises.

Mental Health:  Begin to learn another language.
Day Ten

Prepare:  After discussing it with your doctor and doing your own research, beginning taking vitamin b-12 supplements that melt under your tongue for added energy.

Meals:  Increase your green intake to four glasses per day, hot or cold.  Four cups of green tea per day is the minimum amount that you want to consume.  Continue to drink eight glasses of water per day and six small healthy meals as normal.

Exercise: Continue forty minutes of weight training, one hour of walking and deep breathing exercises.

Mental Health:  Find hobbies that you enjoy if you do not already have at least two hobbies.  Hobbies can include weight lifting, yoga, tennis, jogging, arts, crafts, sculpting, quilting, knitting, collecting and traveling.
Coromega Omega-3 Supplement, Orange Flavor, Squeeze Packets, 90-Count Box    Coromega Omega-3 Supplement, Orange Flavor, Squeeze Packets, 90-Count Box
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Kirkland Signature Natural Fish Oil Concentrate with Omega-3 Fatty Acids - 400 Softgels    Kirkland Signature Natural Fish Oil Concentrate with Omega-3 Fatty Acids - 400 Softgels
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Nordic Naturals Ultimate Omega, 1,000 mg Fish Oil, 180 Soft Gels    Nordic Naturals Ultimate Omega, 1,000 mg Fish Oil, 180 Soft Gels
Amazon Price: Too low to display
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Day Eleven

Prepare:  Research fish oil supplements to add essential Omega 3 fatty acids to your diet for good brain health.  Your brain is like a sponge that needs healthy oils to keep it moistened.

Meals:  Continue to eat your healthy diet.  Be sure to include salmon in your diet two to three times per week.

Exercise: Continue forty minutes of weight training, one hour of walking and deep breathing exercises.

Mental Health:  Do not overwhelm yourself with too many activities.  Review your schedule and remove any activities that make your life too hectic.
Strength Training Anatomy-3rd Edition (Sports Anatomy)    Strength Training Anatomy-3rd Edition (Sports Anatomy)
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Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program    Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program
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Day Twelve

Prepare:  After discussing it with your doctor, add fish oil supplements to your daily diet.

Meals:  Continue your healthy lifestyle.

Exercise:  Add an additional twenty minutes to your weight training so that you are now doing sixty minutes of weight training per day.

Mental Health:  Tell your kids you love them and hug them every day.
Yoga For Beginners    Yoga For Beginners
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Valeo Yoga Kit    Valeo Yoga Kit
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Jillian Michaels: Yoga Meltdown    Jillian Michaels: Yoga Meltdown
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Day Thirteen

Prepare: Make a plan to stop any bad habits you may have, either smoking or drinking in excess.  You can have up to one alcoholic drink per day, especially if it is wine.  Talk to your doctor if you need help.

Meals: Continue your healthy eating of six small meals per day, four glasses of green tea, eight glasses of water, vitamin b12 supplements and fish oil supplements.

Exercise: Add at least fifteen minutes of yoga to your daily routine of sixty minutes of weight lifting, sixty minutes of cardiovascular walking and deep breathing.

Mental Health: Continue to keep up with your social relationships. Good relationships are better than multiple relationships.
Day Fourteen

Congratulations, you have successfully changed your lifestyle and hopefully lost some weight in the process.  Your new healthy lifestyle will brush off onto family and friends as they accompany you on your walks and eat your healthy food.

About the Author

For more information about health and fitness, body fitness guide, health tips, baby care tips, parenting tips, health exercises, workouts, men's health, women's health and teen health, please visit www.pkdoctor.com

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