How to stay healthy for good - 12 months to total wellness

HERE'S HOW THE PLAN WORKS.

JANUARY AND FEBRUARY BRING OUR YEAR-LONG 12 MONTHS TO TOTAL WELLNESS SERIES to a close. In the last 10 months you were introduced to the basic tools you need to live a more naturally healthy life. But because sticking to good habits can be difficult, this final installment will focus on how to maintain the gains you've made.

For me, one of the keys to staying healthy is detoxing, because I travel a lot and can't always exercise and eat as I would like to. Detoxing cleans out my system and encourages me to eat well. As your advisor, I recommend that you detox annually, biannually, or every three months. See what works for you.

When I'm home, maintaining a healthy lifestyle is second nature to me, simply because I've been practicing these habits for so long. You've learned a lot this year, and it may take a while for your new habits to feel like your own. But they will. Give yourself time. The day will come when you can't imagine how you ever ate processed foods, how exercise and meditation weren't part of your life, and how you ever let stress wear you down.

I truly believe that there are an infinite number of positive acts you can take for your well-being. We have shared dozens of them with you in this series. I ask you to focus on those aspects that work for you, but also to be open to new ideas. Initially I advised you to listen to your intuition and not worry about doing everything perfectly. That advice still stands. I have learned how to live with and adjust for my strengths and weaknesses, and you will learn how to handle yours.

Finally, to show you that being healthy is not all hard work, in this issue we share ways you can pamper yourself. You deserve it for embracing the program and making it part of your life. Congratulations, and I wish you good health.

january and february

In the last two months of our plan we offer advice on how to make your new-found healthy habits permanent. Each week we focus on a topic covered earlier in the program. We also suggest ways to reward yourself for all you've accomplished this year.

1 january week one: mind-body

Monday

JOURNAL EXERCISE: YOUR HEALTH GOALS The first month of our program we asked why you wanted to become healthier and directed you to write about your goals in your journal. Reread those journal entries. What were your goals? Did you achieve them? Think about the changes you've made during the past year and write about them. Then set some new goals for the coming year. Write for at least 30 minutes.

Wednesday

MAKE TIME TO MEDITATE

We hope you've developed a practice of meditation. It helps lower stress and strengthens your immune system. But if formal meditation doesn't work for you, try looking for meditative moments in everyday activities. For example, some people find dish-washing a calming practice. Or if you take public transportation to work, use that time for reflection. Others meditate while on a walk. During these moments, aim to clear your mind and focus on the present.

PLAN TO DETOX

Regular detoxes help your body rid itself of excess toxins and fight off disease. This week pick a detoxing schedule--annually, biannually, or every three months--and write it in your calendar. Follow the seven-day detox we detailed in 12 Months to Total Wellness last March. If you would feel more comfortable doing a shorter detox, follow this two-day modified fast:

1. Start both days with an 8-ounce glass of detox tonic. In a container mix 32 ounces of purified or bottled water, 4 teaspoons of honey, the juice of 2 lemons, 40 drops of hawthorn berry tincture (Crataegus spp), and two 200 mg ginger capsules (Zingiber officinale), broken open, or 20 drops of fresh ginger juice squeezed from the root. Drink at least 1 quart each day.

2. Eat only raw, steamed, boiled, or baked vegetables and fruits (organic if possible) and drink only noncaffeinated herbal teas or bottled water. For seasoning, you can use 2 tablespoons olive oil per day and your favorite spices, except for salt.

3. In the morning and evening, take 1 to 3 capsules of powdered psyllium seed (500 to 625 mg per capsule) with 2 glasses of water to keep your bowels moving. (If you have a sensitive stomach, take the lower dose.)

PAMPER YOURSELF

Relax while you soak in a moisturizing bath. Steep 4 tablespoons of dried chamomile blossoms (Matricaria chamomilla) in 2 cups of whole milk in the refrigerator overnight. When you're ready for your bath, strain the milk and add it to a tubful of warm water. Add 1 cup of finely ground rolled oats (use a blender) to the water. Soak for 15 minutes, and then gently pat your skin dry without rinsing. Follow with a rich, natural body lotion to seal in moisture.

2 january week two: diet & nutrition

Monday

JOURNAL EXERCISE: YOUR EATING HABITS

Last April we asked you to write about your diet and eating habits. This week reread your journal entries: How has your diet improved? What still needs work? Write about your accomplishments and set new goals for the coming year. Write for at least 30 minutes.