Get On Track at Oaklawn in 7 Days!


Your guide to creating a healthy lifestyle one week at a time!

On Track at Oaklawn and Liverguru.com are teaming up to help you achieve your health and fitness goals. Use this guide to help you along your way to a healthy lifestyle in 7 days.

  • 7 goals to achieve.
  • 7 “must eat” foods to include in your diet weekly.
  • 7 minute exercise plan.
  • 7 healthy snack ideas.
  • 7 healthy breakfasts.
  • 7 healthy quick lunch ideas.
  • 7 simple and inexpensive dinner recipes for soups, stir fry, oven meals, and crock pot meals.

All to help you get "On Track" to a healthy, happy lifestyle!

7 days…that’s all it takes to start feeling better, feeling healthier, more energized, even happier!

Commit one week of your life to create a healthier lifestyle. If, after that week, you feel better about yourself, including feeling more energy, less heavy, clearer of mind, try another week...then another. You see where we’re going with this?

A healthier body, more energy than before, less fat, a feeling of well being that you may not have felt since you were younger, all because you committed to one week of change to improve your quality of life.

No one cares more about your health than you.

You can choose to be miserable, or you can motivate yourself to do what it takes. It’s always YOUR choice.

Did you say you choose to get motivated? Okay! Let’s do this!


7 Goals for your 7 Days

The first step is to establish a plan. Determine what you want to accomplish during this 7 days. We aren’t saying this is going to be easy, but you can bet it will be life-changing! Now, let’s get started:

1. Make pure water your beverage of choice. Adding the juice of a fresh lemon will give you some flavor, some extra vitamins and minerals, and help cleanse your liver. The liver controls your metabolism!

2. Include some physical activity into your day most days.

3. Consume foods high in fiber such as fruits, vegetables, brown rice, and oats.

4. Avoid foods with trans fat.

5. Work to eliminate added sugar from your diet.

6. Incorporate more high quality protein into your diet and eat less refined carbohydrates.

7. Lower your stress level. I know it can be difficult, but try to set aside 30 minutes at some point during each day to focus on YOU. Daydream, read a book, listen to music, meditate, go for a walk outside, or whatever helps you relax.


7 Awesome Foods to Eat Often

7 awesome foods (and drink) you should include in your diet as often as possible:

  1. Seeds and Nuts
  2. Avocados
  3. Eggs (Omega 3 enriched, if possible)
  4. Extra virgin olive oil
  5. Salmon and other fish (except deep-fried fish!)
  6. Fruits and Vegetables
  7. Pure water


7 Minute Exercise Plan

Your 7 Minute Exercise Plan will help keep you On Track at Oaklawn with your 7 Day Plan. Daily physical activity gives you more energy and improves your mood which will make it easier to stay focused on your 7 Day Goals.

The plan is very simple and will help build your endurance and energy level. Try to set aside an hour if possible, at least every other day.

Begin by walking for 6 minutes. At the beginning of minute 7 you will pick up the pace to either a fast walk, jog, or run, depending on your ability. Do this for one minute, then go back to your walking pace.Repeat this entire routine 7 times.

Each week you will increase your jog/run time by one more minute, and decrease your walk time by one minute. If after the first week you don’t feel you are ready for the one minute increase/decrease, that’s okay. Just continue a few more days at the level you are on until you feel ready to move on to the next level. If you do increase one level each week, you will be jogging/running for a minimum of 49 minutes each day you exercise in only 7 weeks!!

Keep in mind that weight bearing exercises are also of great importance in keeping the body fit and tone. The good news is there is no special equipment required to do these exercises! Pick 3 or 4 days each week and do some push-ups, sit-ups, squats, lunges, or leg lifts. Start with 7 repetitions of 2 or 3 weight bearing exercises of your choice and build from there. Click this link to find out more about working out without weights.


7 Healthy Snack Ideas

Nuts and Seeds, especially Walnuts

Berries with Nuts and/or Greek yogurt

Apples or Pears with Natural Peanut or Almond Butter

Raw Vegetables with Hummus, Ranch Dip, or Spicy Black Bean Dip

Two Hard-boiled Eggs (try chopping up with a drizzle of olive oil or some avocado)

Fresh salsa with Chips

Smoothie


7 Simple Breakfasts

Banana Tortilla Roll-up (Spread a whole grain tortilla with 1/4 cup natural peanut or almond butter and wrap around a banana)

Protein Smoothie

Breakfast Burrito (Scramble 2 eggs with some chopped veggies, place on a whole grain tortilla and sprinkle with a little cheese)

Southwest Breakfast Muffins

Oatmeal with Berries and Flax seed

Avocado Toast (Spread mashed avocado on whole grain toast, drizzle with olive oil and sprinkle with salt)

Fresh Fruit Salad


7 Quick Lunch Ideas

Cucumber and Avocado Salad (Mix a chopped cucumber with a chopped avocado, add a sprinkle of lime juice, splash of olive oil, salt and pepper)

Tuna with Lemon Juice, Olive Oil, and Pepper

Fruit with Nuts and Cheese

Salads

Wraps

Soups

Leftovers


7 Dinner Plans

What’s for dinner? Probably one of the most dreaded and stressful questions that we are asked daily, right? So why not make it simple?

Most of us don’t have the time or money to create many of the healthy recipes we find online and in magazines. Sometimes you feel as though you can’t eat healthy without spending a lot of money, not to mention hours in the kitchen.

Today we are going to introduce you to the joy of soups, stir fries, casseroles, and crock pot meals. They are often your quickest, most inexpensive healthy options, AND many can be prepped in advance. Just be sure to make enough for you to take some for your lunch the next day!

Although there are 7 dinner options listed we are offering several options. Just click this link to go to a page of healthy recipes from which you can choose. Choose the 7 for the week that would be most enjoyed by you and your family. We have kept them simple, healthy, inexpensive, and with ingredients that are easy to find.

Pork and Green Onion Stir Fry served with Brown Rice

Crock Pot Salsa Chicken

Salmon with Roasted Garlic and Brussels Sprouts

Herb Roasted Chicken with Green Salad and Baked Sweet Potato

Chunky Tomato Soup with a Green Salad

Steak Salad

Easy Shrimp Bake


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