Dr. Oz: The Fourteen-Day YOU Diet

4. Go Food Shopping: Your current kitchen is most likely like a prison—it's filled with a lot of bad dudes. We want to turn your kitchen into a nutritional honor society, so that it's filled with good-for-your- waist foods that make it easy (and automatic!) to eat right. The first week, you'll have a larger- than- normal shopping list because you'll stock up on essentials as well as ingredients you'll need for this week's recipes. For a specific shopping list that works with our suggested seven- day schedule, see page 277.

5. Make Your Weekly Staples: Your choice of vegetables or soup. See above.

Eat!

Follow guidelines for breakfast, lunch, and snacks. For dinner, have . . .

Asian Salmon with Brown Rice Pilaf

Day Two: Sunday

1. Walk: Thirty minutes.

2. Stretch: Do five minutes of stretching.

3. Partner Up: If you try to undertake this alone, there's a much higher risk that you'll end up lips- first in a bowl of creamed corn. Find your YOU partner—be it a spouse, a friend, a coworker—someone you can talk to about your goals, your meals, your new plan. Make a plan to talk (or email) five minutes every day—to tell him or her that you walked that day and to tell about your day's meals. If you prefer a cyber friend, log on to www.realage.com and match up with a partner there.

Better yet, try to find a partner or partners who are in this with you, on the same journey to good health. Share this book; share the knowledge you've learned; embark on a "work smart, not hard" journey together. It's one thing to lose three, four, or five inches yourself, but quite another when you can help contribute to America's collective loss in waistband size. After all, what's better than experiencing the satisfaction of helping yourself achieve your goal? Helping others do the same.

Eat!

Follow guidelines for breakfast, lunch, and snacks. For dinner, have . . .

Spicy Chili or Stuffed Whole Wheat Pizza

Day Three: Monday

1. Walk: Thirty minutes.

2. Do the YOU Workout: Follow the twenty- minute no-weights YOU Workout, which includes both strength and stretching exercises, on page 233. Strength training helps you add muscle, which will help speed your metabolism and burn fat. Also start tightening your abs when you walk, which will help improve your posture and make your clothes fit better. Walk at a pace that raises your heart rate, or include twenty minutes of another cardiovascular exercise.

3. Write It Down (or Type It In): Generally, we're into guilt trips as much as we're into bourbon as a topical anesthetic, but we also think there's a fine line between guilt and motivation. One of the ways you can help reprogram yourself is by writing down (or recording, for you technophiles) everything that you eat. In a way, it holds you accountable; you won't want to eat bad foods, because you won't want the visual reminder that you ate them. For these two weeks only—just to establish your new routine—write down everything you eat. Yep, even the three M&M's you just swiped. (For the technically savvy, some handheld devices have programs that allow you to scan the bar codes of the foods you eat. You enter the quantity you eat, and the program will keep track of your calories—see www.realage.com or www.mychoicescount.com.)

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