Week 3

Eating

GOAL | Opt for oat

1. Start your day with oatmeal, a proven cholesterol-reducer, at least three mornings. Use the old-fashioned or quick-cooking variety, not instant.
2. Use oatmeal as a binder for your turkey meatballs instead of bread crumbs.
3. Replace up to one-third of the white flour in bread, muffin, and cookie recipes with oatmeal for extra fiber, texture, and flavor. 
4. Try our delicious Pumpkin Oat Bread (recipe below) for breakfast or an afternoon snack.

Recipe Ideas 

• Fruity Muesli. 
• Pumpkin Oat Bread, 

Supplements

GOAL| Follow the supplement plan you outlined on this page

Exercise

GOAL| 30,000 steps Morning stretches

1. On five days go for a 30-minute walk, Check your heart rate after you finish your walk to see if you’re in your target zone. If you’re not, try to pick up the pace a bit. 
2. Keep looking for ways to add more movement to your daily life by walking to errands instead of driving, taking the stairs, getting up to change the channel, pacing while waiting at the airport— you get the idea,

Tip | Before your walk, march in place for a few minutes to warm up your muscles,

Lifestyle

GOAL| Worry concretely

1. Write down your worries in a journal, and be very specific. For instance, “I’m worried that my husband will lose his job because there are rumors his plant might have layoffs,” rather than, “I’m worried about our finances.”
2. Ask yourself, “How likely is this to happen?” and, “What can | do to be more prepared or put my mind at ease?”

Extra credit 

• Consider volunteering. Helping others lets you put your own problems into perspective and also provides social interaction,