Twelve Month Plan For a New You in 2012

It’s a new year, and time for a new you! The Doctors help you stick to your wellness resolutions and give you a 12-month health plan for 2012!

Download The Doctors' 12-Month Plan for a New You!

January: Get a Check-Up
A regular visit to the doctor is vital to good health. “If you haven’t seen your doctor recently, you need to know where you’re at [health-wise],” E.R. physician Dr. Travis Stork says.

Hangover Cures

Did you imbibe a bit too much bringing in the new year? Learn how to combat that hangover with The Doctors' delicious remedies!

Blood Pressure
Having your blood pressure levels checked is important because you may not have symptoms if it is elevated. A normal, healthy blood pressure is less than 120/80, while anything above 140/90 is considered high, and can put you at risk for heart disease, stroke and kidney failure.

Body Mass Index
“If you haven’t stepped onto a scale lately and you haven’t measured your body mass index, you should know what it is,” Dr. Travis says.

BMI                  Weight Status
Below 18           Underweight

18-25                Normal
25-30                Overweight
30 and above     Obese

“Get that physical done in January, so you can track all your progress throughout the year,” Dr. Travis adds.

• See new, hi-tech ways to monitor your health numbers from home!

February: Train for an Event or Race
Whether it’s a 5K, marathon or triathlon, training for a physical event or race gives you a deadline and a clear goal, and keeps you accountable while improving your health. Research shows that if you train with a friend or a group, you will be more likely to stick with an exercise regimen.

“Train for something you enjoy, that’s the key,” Dr. Travis says. “Something you’re looking forward to.”

• Visit for training guides and to find a race near you.
• Go from couch potato to Olympic distance triathlon in 21 Weeks with!
• See how wearing a pedometer can help you get fit.

March: Curb Your Cravings
Controlling your cravings for the three deadly S’s — salt, sugar and smoking — can have a big impact on your overall wellbeing.

Dr. Travis explains what causes cravings for salty and sweet foods.

Smoking cessation expert Dr. Linda Hyder Ferry shares tips to help you stop smoking for good.

April: Eat Fresh
Are you a junk-food junkie? Improve your diet and health by eliminating processed foods that come in boxes and wrappers and enjoying fresh, real foods for 30 days with The Doctors’ Eat Fresh Challenge! “If you switch from processed to fresh foods, you can drop [up to] 8 pounds and cut your cholesterol by [up to] 20 percent,” Dr. Travis says.

See how the trans-fats in processed foods affect your body, and find out healthier alternatives for your favorite foods.

“In general, people are eating too much processed food,” Dr. Sears says. “It causes things like asthma, developmental problems, ADHD, [there are] links to autism, it can [increase] your cholesterol.”

• Are you ready to take on The Doctors’ Eat Fresh Challenge? Tell us here!

May: Treat and Protect Your Skin
Treat your skin well this year. Plastic surgeon Dr. Drew Ordon reveals foods that can improve your complexion and the latest cure for wrinkles!

June: Get Medical Procedures You’ve Been Putting Off
More than 40 percent of Americans have postponed a medical procedure or treatment to save money. Delaying important procedures now, however, can lead to greater complications and even greater costs in the long run.

Women should undergo regular pap smears, mammograms and other breast exams, while men should have a yearly prostate exam, a colonoscopy for those over 50 years old, and everyone should have their cholesterol and blood pressure levels checked.

“You have to get your pap smear, ladies. You have to get your mammogram. You have to get your breasts examined by your doctors,” OB/GYN Dr. Lisa Masterson says. “It’s so important, because things can come up within six months to a year. You can’t hide from it.”

• Dr. Sears undergoes a breakthrough laser vision correction surgery to help him see more clearly in 2012!

July: Try a New Workout
Changing your exercise routine can challenge different muscles and help you break free from your fitness rut. See how Grace Somotomorphic Technique (GST) can help you transform your body in a whole new way!

August: Weight Train
Adding weight training to your workouts can improve your health from the inside out. “You have to realize that our muscle mass diminishes with age,” Dr. Ordon says. “So, you’ve got to use it, or lose it. If you don’t use it, muscle is going to be replaced by fat.”

In addition to improving your physique, weight training – for both men and women – can have major effects on your overall wellness. It can prevent osteoporosis and increase a woman’s glucose tolerance and insulin sensitivity, which can decrease a woman’s risk of diabetes.

• Dr. Travis breaks down the most common mistakes people make while weight training.

September: Stress Less
Stay calm in 2012. Dr. Lisa shares her top tips for tackling stress this year.

October: Fight Fall Fatigue
Want to boost your energy, improve your mood and cut your risk of disease without breaking a sweat? Try these simple fatigue-fighting techniques:

• Once an hour, stand up, get on your toes and roll up and down. The exercise will improve circulation, allowing more oxygen and glucose to be transported throughout the body, and help you feel more energized.
• When you hit the afternoon slump, drink white tea instead of coffee. White tea has a high concentration of the amino acid L-theanine, which stimulates brain waves and boosts alertness.

November: Be Charitable
Research shows that when you give back to others and feel grateful, you are less likely to be depressed, anxious or get sick. Functional MRI studies found that people who give money anonymously have a release of feel-good endorphins in the brain similar to those who won money, also known as the “helper’s high.”

• See how Café Gratitude mixes healthy food and giving back for a positive dining experience.

December: Celebrate You
Make sure to set time aside to celebrate yourself for a great 2012!


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OAD 1/3/12