Let's get Healthy Together is a plan designed to enhance the health and well-being of the patients and friends of Dr. Reed Ward. The plan was carefully designed by Dr. Reed Ward in conjunction with Level V Personal Trainer, Joel Peterson.
Together, Dr. Ward and Mr. Peterson are committed to help people improve their health and start feeling better. We all have to take responsibility for our health by identifying and maintaining medical conditions, exercising and eating healthy foods. As we make the effort to follow the resources as outlined below, we can all get healthy together!
If it's been a while, get your annual physical from Dr. Ward so he can identify any physical concerns that may be prohibitive to this health and wellness plan.
| Exercise | Recipes |
|---|
| First Month |
|---|
| Getting Started | Salmon in Citrus Sauce |
| National Health Crisis – Special Edition Article | 10 Minute Energizing Oatmeal |
| Week 1 – Let’s Get Moving | 15 Minute Cod with Avocado Salsa |
| Week 2 – Introduction to Resistance Training | Cranberry & Fresh Pear Compote |
| Week 3 – Dangers and Alternatives: Prolonged Sitting | Figs Walnuts & Spinach Salad |
| Week 4 – Core Strength | Ultra Synergistic Power Shake |
| Second Month |
|---|
| Chronic Inflammation is your Enemy! – Special Edition Article | 5 Spice Salmon |
| Week 5 – Exercises for work and home | Marinated Bean Salad |
| Week 6 – Exercises for work and home – Part 2 | Mediterranean Baby Spinach Salad |
| How important is fiber? – Special Edition Article | Broiled Salmon with Ginger Mint Salsa |
| Women & Weight Training – Special Edition Article | Recipe Quick Broiled Chicken Salad |
| Pitfalls to Great Health – Part 1 | 10 Minute Rosemary Lamb Chops |
| Third Month |
|---|
| Summertime – Let’s Get Active! | 5 Minute Cold Cucumber Salad |
| Uncommon Sense | Spinach and Sweet Potato Saute |
| Dealing With Stress | Turkey and Vegetable Chili |
| What happens in your body when you exercise? | Asian Chicken With Cashews |
| Week 7 – Exercises for work and home – Part 3 | |
| Getting and Staying Healthy | |
| Fourth Month |
|---|
| Exercises for Work & Home Part 4 | Peanut Shrimp |
| Good Health Comes From Healthy Living | Quick Broiled Chicken Breast with Honey |
| Diet and Exercise Myths | Tropical Energy Smoothie |
| Health & Aging: Part One | Pickled Cucumbers with Ginger |
| Fifth Month |
|---|
| High Intensity Training | Healthy Chicken Caesar Salad |
| Benefits of Stretching | Salmon, Cucumber, and Dill Salad |
| Benefits of Stretching Part 2 | Strawberry Smoothie |
| Sixth Month |
|---|
| Is your scale making you crazy? | 15 Minute Sauteed Chicken with Asparagus |
| Stop fighting losing battles with food | Sweet potatoes with ginger and cinnamon |
| Clear Skin | Watermelon Salsa |
| Health & Aging: Part Three | |
| Seventh Month |
|---|
| Record Keeping: The Most Important Step | Baked Chicken with Lime |
| Ten Healthy Eating Tips | Chef’s Salad with Walnuts and French Dressing |
| Joint Problems fish oil | Salmon in Citrus Sauce |
| Healthy Joint, Part 2 | Black Bean Burrito, Indian style |
| Eighth Month |
|---|
| Keep It Simple | Poached Cod w/Fennel & Cauliflower |
| Why Exercise is Vital… | 15 Minute Maui-Style Cod |
| Strategies to Prevent Hypertension | Southwest Salmon and Black Beans |
| Strength Training and Aging | Moroccan Eggplant with Garbanzo Bears |
| Ninth Month |
|---|
| Motivational Quotes that Actually Work | Spinach Feta Wraps |
| Home Workout and Movement Variations, Part 1 | Roasted Shrimp over Spaghetti Squash |
| Home Workout and Movement Variations, Part 2 | Minestrone Surprise |
| Snake Oil and Land Mines – What Can You Trust? | Peanut Shrimp |
| Tenth Month |
|---|
| Controlling Inflammation with Herbs and Food | Healthy Vegetarian Pot Pie |
| Lower Back Exercises You Can Do at Home | Fettuccini with Spinach Pesto |
| The Deadlift: The Best Whole Body Movement | Zesty Mexican Soup |
| Still Leg Deadlift | Mushroom, Tomato, Basil, Frittata |
| Eleventh Month |
|---|
| Am I Too Old for Weight Training? Part 2 | Blueberries with Cashew Sauce |
| Am I Too Old for Weight Training? Part 3 | 5 Spice Onion Soup |
| Restorative Sleep | 10 Minute Fig and Fresh Apple Cobbler |
| Twelfth Month |
|---|
| Manage yourself to success | Golden Squash Soup |
| You are what you eat | Southwestern cod saute |
| Improved Mood | Broiled Rosemary Chicken |
| The rules of Weight Loss You Can…. | Salmon with mustard, dill sauce |
