The 24-hour perfectly healthy day: where the mind goes, the body follows - Think Healthy

Shape, Jan, 2003 by Donna Raskin

Every day you're bombarded with health advice: how to eat, exercise, take care of your spirit and nurture positive relationships.

But when your days are so full as it is, just how are you supposed to fit all of those "must-do's" into your life -- and still have time simply to enjoy yourself? "A healthy day is not necessarily the one in which you eat fewer calories or exercise longer. Instead, it's really about taking care of yourself physically, emotionally and spiritually," says Mark Stafford, M.D., a physician at the Kirklin Clinic at the University of Alabama-Birmingham. "Planning one perfect, healthy day will help you see what changes you need to make in order to bring better nutrition, more activity and peace of mind into your life on a regular basis."

This day's schedule probably looks very different from your typical day, so engage in some advance planning. Buy the food, schedule the time you need and focus on accomplishing each of these easy -- and enriching -- tasks. You'll feel better for it and, we hope, want to incorporate most of these ideas into every day.

6 a.m. Wake up and take a few quiet minutes to reflect on your dreams. Once you're out of bed, give yourself some energy for your morning workout: Have a banana and a glass of water.

6:15 a.m. Start your day with 20-30 minutes of moderate- to high-intensity cardio exercise, says Wayne Westcott, Ph.D., director of fitness at South Shore YMCA in Ouincy, Mass. "Take a walk or, if the weather isn't good, get on a stationary cycle or treadmill," he says. This will put you in a good mood while also getting your metabolism going. (If you're not a morning person, no problem, Stafford says. Use this time to meditate, and get your cardio workout in later, at 6 p.m.)

7 a.m. Take a shower, using a gentle, in-shower exfoliator or a soft-bristled body brush. As you slough off dead skin cells, let go of your worries for the coming day too, says Candace Hammond, a certified life coach in Brewster, Mass. She suggests using positive affirmations to reassure yourself about something specific that troubles you. For example, say, "I am great at my job," "I have a lot of friends who care about me," or "I'm lovable just the way I am."

7:30 a.m. Prepare an egg-white omelet (using three egg whites) with spinach and onions sauteed for a few minutes in olive oil, says Robin Vitetta-Miller, M.S., a nutritionist in Yardley, Pa. Serve with a whole-wheat English muffin, 2 tablespoons of fruit preserves and 1 cup of blueberries. Feel free to have a cup of coffee, or better yet a cafe au lait for a nice dose of calcium, but make sure you also drink plenty of water, Vitetta-Miller advises.

8 a.m. Brush your teeth for the duration of one pop song on the radio, Stafford says. That's how long it takes (about three minutes) to get your teeth really clean.

8:30 a.m. Commuting to work? Use this time to enrich yourself spiritually and emotionally. Listen to inspiring music on your car stereo, read if you're taking public transportation or, if your day is filled with noisy kids or you work in a disruptive atmosphere, simply bask in the relative silence of your commute, Hammond says.

9 a.m. Fill up your water bottle. The easiest way to make sure you drink your eight glasses of water during the day is to have a full 1-liter bottle at your desk. Enjoy your work.

10 a.m. Take a break and improve your posture: Stand about one foot from the corner (facing it) of a room. Keeping your abdominal muscles contracted, your lower back neutral and your shoulders down, put your hands on either wall, even with your shoulders. Then, pulling your shoulder blades down, lean gently into the corner, elbows out, stretching your chest and feeling your back muscles contract. Hold position for 30 seconds.

10:30 a.m. Get up from your chair. Start to make a habit of bypassing e-mail for in-office communication, and deliver that message in person. You'll burn a few calories and get a quick recharge from the face-to-face contact.

11 a.m. Fuel up for your lunchtime workout. Vitetta-Miller suggests eating an apple and 1/4 cup of blanched almonds. (And keep drinking water.) The mix of carbs and protein will energize you through your workout.

Noon Hit the gym. If you don't belong to one, treat your body and mind to a day pass. Warm up with five minutes of light cardio. Do two sets (eight to 12 repetitions) of resistance exercises. Do lunges, squats, shoulder raises, chest presses, at pull-downs, triceps kickbacks, biceps curls, back extensions and, of course, some crunches. "This only needs to take 20 minutes, so you have plenty of time to warm up, cool down and get back to work feeling fresh," Westcott says.

1 p.m. Have a delicious grilled chicken salad. "The protein will help you build muscle and stay alert during the afternoon," Westcott says. Top 2 cups of chopped Romaine lettuce with 1/2 cup each of chopped green pepper and cucumber, plus 1/4 cup shredded carrot, and 2 tablespoons each of crumbled feta cheese and chopped walnuts. Top with 1 grilled chicken breast half and 2 tablespoons of fat-free Italian dressing.