Whole Body Action Plan Week 4: Creating Lasting Change

Eat for the Planet

This week, think about the big picture: How can you choose lower-toxin foods? "Being aware of environmental-nutrition issues -- and choosing the cleanest food available to you -- is a key element of healthy eating," Swift says.

Go organic when possible; consult the Environmental Working Group's Shopper's Guide to Pesticides to learn which produce has the highest pesticide load. To find fish high in heart-healthy omega-3 fatty acids but low in mercury and other contaminants, check the Environmental Defense Fund's Seafood Selector. And to cut back on chemicals found in certain plastics that may disrupt hormonal function, invest in a reusable, stainless steel water bottle.

Learn More About Earth-Friendly Eating

Whole Body Action Plan Week 4: Creating Lasting Change

Stay the Course

As you strive to make healthy eating a long-term habit, think about how you can stay on course even when life gets in the way. When you're dining out, stick with veggie-loaded meals that offer lean protein and few starches or unhealthy fats. For help in keeping up your new plan, seek support from friends and family who are also trying to build better health.

Get Vegetarian Recipes

Whole Body Action Plan Week 4: Creating Lasting Change

Expand and Indulge

Work on bringing mindfulness to your food choices. Indulge wisely: Rather than dipping into the office doughnuts, save your splurge for a bar of premium chocolate. Instead of focusing only on what you need to cut from your diet, try adding seasonal fruits and veggies, new grains, and other good-for-you foods that you haven't eaten before. "Mindful eaters tend to focus on expanding their diets rather than restricting them," Albers says. Look back at your journal entries and note when you overcame an obstacle to mindful eating -- or slipped up in your efforts.

Whole Body Action Plan Week 4: Creating Lasting Change

Get Limber

Round out your workout regimen with a stretching routine: Stretching improves your range of motion and keeps you agile as you get older; it can also ease muscle tension and help release everyday stress. At the end of each workout session, take a few minutes to work toward increasing your flexibility in each major muscle group, using the moves in the Fitness Action Plan as a guide. Hold each stretch for at least 30 seconds, breathing deeply and slowly throughout each move.

Go to the Fitness Action Plan

Whole Body Action Plan Week 4: Creating Lasting Change

Keep It Up

Moving forward, shoot for at least 30 continuous minutes of exercise at least five days a week, gradually increasing the duration and/or intensity. If you're trying to lose weight, train for about an hour four to six times a week -- but make sure to take one day off each week to rest, replenish, and stave off fatigue. "On those days when you don't have the strength or stamina to get moving," Harper says, "honor that feeling and know that you have the power to get back on track again once your energy is restored." On the last day of the week, try the fitness assessment tests again, and note any progress you've made.

Assess Your Fitness

Whole Body Action Plan Week 4: Creating Lasting Change

Find Your Flow

Listening to soothing music, connecting with nature, exploring your creative side, and connecting with friends can also help restore your energy and leave you better equipped to cope with stress in the long run.

"Whatever you can do to get out of your head for a bit -- even if it's just dancing around the room -- is going to be really helpful in taking the edge off," Lipman says. These activities can help not only ease tension but infuse your day with happy moments and, in turn, nourish your spirit.

Go to the Stress Relief Action Plan

Whole Body Action Plan Week 4: Creating Lasting Change

Make Time for Yourself

Carve out a few hours each week just for pursuing pleasures. Whether they're simple (rereading a beloved book) or luxurious (getting a massage), these little pockets of time are key to creating a more joyful life -- the perfect antidote to everyday stress.

Whole Body Action Plan Week 4: Creating Lasting Change

Feel Great All Year

Want to keep the momentum going? Tune in each month to our Whole Life Action Plan -- in the pages of Body+Soul and in the online Whole Living community -- where our experts will offer fresh suggestions for building on the progress you started here.

Go to the Action Plan Community