A 10-Step Program . .
Step 1: Determine your goals
Strategic
Planning
by Alan Goldhamer, D.C.
Adopting a health-promoting diet
and lifestyle is one of the most
difficult tasks facing modern
human beings. Even people
who are health conscious have
a difficult time implementing
a health-promoting diet,
designing and sticking to a
regular exercise program, and
getting proper rest and sleep.
This article outlines a
strategy that can help you
achieve your health goals.
10 H E A L T H S C I E N C E ■ FALL 2010
It is important that you identify what your goals are.
Eliminating pain, restoring function, improving ca-
pacity, losing excess fat or delaying death are examples
of achievable goals. Most of us can rattle off a few goals
without having to stop and think much. They can be
vague or precise but, whatever they are, start by
writing them down. Then arrange your goals in the
order of importance to you.
Step 2: Objectify your problems
Establish an objective baseline so you will be able to
determine progress or deterioration. For example, if
your goal is to lose weight it is helpful to know what
your weight is and what a realistic goal weight is. In
addition, determining your percentage of body fat and
specific measurements such as waist circumference
may prove useful in determining if your strategies are
being effective. If your goal is to reduce your risk of
premature death from cardiovascular disease, knowing
your blood pressure, functional blood vessel health,
blood measurements such as cholesterol, triglycerides,
hemoglobin A1c, C-reactive protein, etc., will give you
an objective basis to evaluate the progress of your
health-promoting strategy. Working with a doctor
who focuses on health promotion may prove extreme-
ly helpful. The doctor may be able to provide you
information on the underlying cause(s) of your
problems.
Step 3: Establish realistic goals
and timelines
It is important to set realistic goals so that you do not
violate your expectations and become discouraged.
For example, the average overweight individual
can lose two pounds per week by adopting a health-
promoting diet and lifestyle. That translates into a
negative calorie balance of 1,000 calories per day and
in my experience is the maximum sustainable weight
loss for the average person. If your goal is to resolve
hypertension with fasting, you need to understand
how long a fast will be needed to achieve the desired
results. The higher your self-efficacy of resolution, the
higher the probability for definitive, sustained action.
In order to regain and maintain health in the face of
adversity and challenges, you must have confidence
that the actions you are taking are likely to succeed.
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. to Sustaining Health-Promoting Habits
Step 4: Identify the roadblocks
to achieving your goals
It is important to have an understanding of the nature of
the obstacles you face in achieving your goals. Roadblocks
can include genetic and epigenetic factors, diet (defi-
ciencies and excesses), environmental conditions (air,
water, sun, chemicals, etc.), activity (rest and sleep,
strength and flexibility, and proper body usage) and
psychology (how well you deal with the stressors of
family, friends, and social contacts.)
An accurate diagnosis can be critical in planning a strat-
egy. Mistaken beliefs, no matter how commonly held can
sabotage a well-intentioned plan. For example, if one of
your goals is to resolve joint pain and you believe the offi-
cial position of the national arthritis foundation that “no
specific diet will make your arthritis better,” you are like-
ly to fail.
If your goal is to lose weight, it is important to evalu-
ate your dietary strategy as well as sleep, exercise and
possible metabolic dysfunction including hypothyroidism,
sleep apnea, musculoskeletal problems that might limit
activity and psychological issues including addiction. The
reason weight loss is such a persistent problem is that defi-
ciencies in a number of different arenas can contribute to
the problem. It is often useful to consult with health pro-
fessionals experienced in diagnosing the factors that might
be preventing you from achieving your goals.
Step 5: Give up on Magic
Money is made telling people what they want to hear,
NOT what they need to know. What you want to hear is
you can achieve your goal without escaping the “pleasure
trap” of the standard American diet and lifestyle. What
you need to know is how to escape the “pleasure trap” so
you can achieve your goal. HEALTH IS THE RESULT OF
HEALTHFUL LIVING. You want to avoid getting caught
in the trap of the cure mentality.
Step 6: Set Priorities
All actions are not equal in effect. Focus on the actions
likely to yield the most substantial results. Time is the
primary limiting factor in life. Rich and poor alike are
strictly limited to 168 hours per week. Evaluating prac-
ticality and learning to manage your efforts effectively
and efficiently are a priority. Securing enough sleep,
exercise and a health-promoting diet need to become a
priority if success is to be achieved. In some cases, major
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life management skills need to be developed and obtaining
time management coaching can be very helpful.
Step 7: Establish Accountability
Some of my patients will send me detailed diet diaries of
any dietary variations or alterations from their health-
promotion regimes and the reasons that these variations
occurred. In reviewing these email messages I can advise
them as to adaptive strategies. The fact they are reporting
variations tends to reduce the frequency of variations and
make them more aware of the consequences.
Step 8: Initiate Action Plan
Up to this point, all of our efforts have involved iden-
tifying the challenge, understanding the difficulties and
planning a strategy. Now it is time to take action. Attitude
determines action but ACTION determines outcome. You
have to work the plan in order for the plan to work.
Step 9: Assess Progress
Periodically reassessing the objectives such as weight,
blood test results and measurements from Step 2 will
provide objective evidence of progress which tends to
improve persistence. It will also allow you to fine tune
your plan if you are failing to make adequate progress.
Step 10: Maintain Success
The people who are successful in the long-term under-
stand the importance of ongoing education and inspiration
in maintaining their persistence. Education is available
from organizations such as the National Health Asso-
ciation (www.healthscience.org) and their books, videos,
seminars and by spending time at the TrueNorth Health
Center (www.truenorthhealth.com) and similar facilities
where the focus is on strategic health planning and
implementation.
Alan Goldhamer, D.C., is the direc-
tor of TrueNorth Health Center in
California. He is a member of the
Board of Directors and a Life Mem-
ber of the National Health Associa-
tion. Dr. Goldhamer is the author of
the Health Promoting Cookbook and co-
author of The Pleasure Trap.
H E A LT H S C I E N C E ■ FALL 2010 11