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A 21-day health and exercise regimen to get your New Year underway

Chef Timothy
 Dr. Timothy Moore

I talked to a gentleman the other day and he told me that he’d added 30 pounds to his frame during the holiday season. Well that couldn’t be true, because no one can add on that amount of weight in such a short period of time. So I’d deduced that he was merely exaggerating.

Some people can gain weight rather quickly, though, but not 30 pounds. However, if you’re quick to gain weight, you might need to make some quick decisions. This is the season when most people make promises to themselves to make life better starting New Year’s Day. It’s called a resolution, meaning they resolve to do better.

How much weight do you want to lose? Whatever the poundage you’re trying to lose, a dietary change must be made first. Consider this: The body is often overloaded at the end of the year and in need of an overhaul to remove dangerous environmental toxins and poisons.

There is nothing wrong with living it up during the holidays, but be careful. The amount of food you eat during the holidays, or any time of the year for that matter, can cause more detriment than good. The extra weight can impact your health and make you susceptible to high blood pressure, diabetes, mood swings, irritability and depression.

If you notice your dress size or pants size increasing, it’s time to do something about it before it’s too late. I’m sure weight gain is not intentional, but it happens nevertheless to the best of us. But when it happens, you must decide on a plan of action to get rid of those unwanted pounds.

It’s OK to make a resolution, but most of us don’t live up to them. So scrap the resolution. Broken promises only bring more disappointment and resentment, even though we all have good intentions. The bottom line is, resolutions can work if you have a plan of action with a goal in mind and an end in sight.

Next, decide what really and truly makes you happy. Are you making a change for yourself or for someone else? If you’re not doing it for yourself, don’t do it. People will let you down and you’ll wind up adding on more weight and losing your self-esteem. Your journey shouldn’t be based on false hope and emotion anyway.

The question I’m often asked is, “What do I do to start losing weight without spending a lot of money, money that I’d spent already during the holiday season?” Well, it’s simple. It doesn’t cost money to change the way you think about food.

Change is inevitable if you want to live a healthy lifestyle. For example, think about a 21-day program that could restore your health, such as putting in perspective a meal plan consisting of breakfast, snack, lunch, snack, dinner and another snack. Sound good so far?

Physical activity is also integral to the program – an exercise regimen anywhere from 30 to 45 minutes per day for five days a week, in any sequence, as long as it is done. Exercising doesn’t have to be strenuous. Walking will do just fine. Just do it!

If you’re game, start the New Year off with a 21-day regimen of eating healthy, exercising, and getting plenty of rest. Choose the right food to eat of course, and then start eliminating and detoxing all those environmental poisons and toxins from your body.

Try not to cook any food for the first seven days. If possible, give your body a rest and learn to juice or eat more raw vegetables so that your body can cleanse and restore itself. For some people, the task may not be as simple as it seems. But in the end, it won’t be as complicated as you think.

After the seven days are up, you can bake, broil or grill your food. Also, you’ll want to eat vegetable salads with your meals at least twice a day. Then drink plenty of pure water. No tea, sodas, alcohol or fruit juices are allowed during this time. And, by all means, find a way to relax.

The New Year is upon us. Find a way to lose the weight and restore your heath.

Happy New Year!

(Dr. Timothy Moore teaches nutrition, heart disease and diabetes reversal through a plant-based lifestyle. He is a professional speaker, wellness coach and personal plant-based chef. He can be reached by email at This email address is being protected from spambots. You need JavaScript enabled to view it. or visit him on the Web at http://www.cheftimothymoore.com or www.twitter.com/cheftimmoore; or text him at 33938 message Chef.)

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