如果是星期一，是时候移动针头了
This is it—the final step forward in this month's Dream Big challenge. Ready to cross the finish line? Get your week four plan, here.
设定目标is like getting into a rowboat: You can’t just sit there. You’ve got to move those oars to get where you want to go. Well, friends, you have rowed your boat for three weeks straight and have nearly reached your goal—to eat from all of the food groups, meditate daily, or hold a two-minute plank.
当然，您还有一个星期还有一个星期，但是我们认为您应该在这里停下来，给自己一个高五个（或一个大的拥抱）。您已经走了很长一段路，这一进步值得庆祝。
Then, at the end of the week, bring out the confetti and blowhorns because you did it! To document your successful finish, join the #DreamBigGetThere community and show us what you did onFacebook（确保标记@healthcentral）和Instagram(@healthcentraldotcom), and we’ll reshare. We’re so proud of you!
梦想大：吃整个食物金字塔
Week 4: Double Down on Dairy
这是科学：The U.S. Department of Agriculture (USDA) says a full 90% of Americans don’t get the recommended amount of dairy and could benefit from upping their low-fat dairy intake. Dairy products contain vital nutrients such as calcium and vitamin D for strong teeth and bones (important as we age and lose bone mass), as well as potassium—key in helping us maintain a healthy blood pressure.
Now, if you can’t have dairy for any reason, you’ll have to look for these nutrients from other foods (and we offer some suggestions, below), but if dairy is a food group you can get on board with, we’ve got a plan to help you make some healthy choices (pulls out cheese board).
周一搬家：Both men and women need three cups of dairy every day, according to the USDA. The agency recommends getting that in the form of nutrient-rich choices such as milk (including lactose-free milk), yogurt, and cheese. Not included under the “healthy dairy choices” category: any food made from milk that has little calcium and a high-fat content, such as cream cheese, sour cream, and butter (sorry!). If dairy is off the menu for you, consider getting your calcium from these foods: calcium-fortified juices, cereals, breads, and plant-based milk alternatives such as rice and/or almond milk; canned fish (sardines, salmon with bones), soybeans, soy products (tofu made with calcium sulfate, soy yogurt, tempeh), and some leafy greens (collard and turnip greens, kale, bok choy).
The plan:本周每天每天食用三杯乳制品或钙。除了我们刚才提到的选项外，还要在（ahem）纸箱之外思考。您是否尝试过发酵乳制品？听我们说。Yogurt and its tangier, more sippable cousin, kefir, can be great dairy options that also pack a probiotic punch, which boost your gut’s colony of healthy bacteria, says Tiffany Ricci, R.D., nutritionist, and co-owner of Fueling Life Nutrition, a nutrition-coaching company, in Billings, MT.
And, fermented dairy may even prevent heart disease, according to onestudy published by the英国营养杂志。Of the 2,000 men who participated in the study, those who ate plenty of fermented dairy products (including yogurt and some types of cheese) had a smaller risk of coronary artery disease than the men who ate less.
Ricci说，但是在选择低脂酸奶时要小心。“有时候，当低脂时，他们会添加其他东西。”这包括可以将健康的乳制品变成不太健康的甜点的糖或甜味剂！
最重要的提示：USDA拥有一些很棒的工具，可以帮助您设定适合您和您身体的每日营养目标。您可以通过个人计划工具检查每天需要多少卡路里的体型和生活方式myplate.gov/myplate-plan。And if you’re into tracking things, you can even download the widget to your phone to help you meet your daily goals for weeks and months to come. How’s that for lasting change?
Dream Big: Meditate Daily
第4周：整天纳入更多冥想
这是科学：You may start to feel a much-welcome side effect this week: the quality of your sleep is better. A study inJAMA内科found that mindfulness practices were more effective at reducing insomnia and fatigue than sleep education. The study's authors theorized that this could have a major impact in the overall quality of life in people struggling with sleeping issues ... which feels like everyone these days.
周一搬家：这是您将冥想作为日常练习的一周，撒了两个更长的会议，以便更多地提高您的福利。本周的另一个目标是：通过添加中午检查，开始将正念带到实际调解时间之外。Liv Bowser，冥想专家，创始人解放, an L.A.-based mental fitness studio that blends physical movement, mindfulness, and community, says the overall idea is to bring mindfulness into all corners of your life, and to help tap into a feeling of calm anytime, anywhere.
The plan:周一，安排长时间的15至20分钟会议。不妨以轻松和拨入的状态开始您的一周。星期二至周五，安排您一天的至少10分钟，对您的选择进行一些冥想。在星期五，您还希望每天中午开始设置一个警报，以便花一分钟快速给自己一个“我在这一刻的感觉？”办理登机手续 - 继续前进。在星期六或周日，进行漫长的会议（至少20分钟）。每隔几天将每隔几天的冥想夹住是鲍泽（Bowser）保持正轨的秘诀之一：“这只是开始和结束一周的好方法。”
最重要的提示：在您甚至整整一分钟都无法挤压的日子里，Bowser说，您仍然可以快速花费30到45秒来专注于您感谢您的事物，从而获得一些正念。“如果有帮助，您可以使用某种护身符 - 我使用我的项链。与该项目互动[旋转或点击它]，然后屏住呼吸，想到您感谢的一件事。”It may not seem like a lot but, she says, “these little moments allow you to connect with yourself anytime, anywhere, so you don’t end up with those days where it's 7 p.m., and you find yourself thinking, “I haven't breathed today!”
梦想大：连续握住木板
第4周：延长木板
这是科学：木板不仅仅是值得tiktok视频或Instagram Reel Supercut的短期时尚，当正确且一致地完成时，该练习是一种良好的姿势，可用于良好的姿势和下背部疼痛。Research from Georgetown University’s Health Policy Institute confirms (and our experts agree) that it’s a genuine panacea to a pervasive and chronic problem, since some 16 million Americans—8% of all adults—report persistent or chronic back pain, and as a result are limited in certain everyday activities.
周日搬家：Now that you’ve notched three weeks’ worth of our plank challenge (and created a proven habit, since science confirms that it takes just 18 days to establish and cement a new routine), this week is focused on getting you to the two-minute finish line. But, hang on!
花点时间拍打自己（色调）首先 - 您做到了！而且，认真地，忘记了两分钟的目标一秒钟：您刚刚花了一个月的时间完善木板。继续为自己画一个带有泻盐的热水浴...您已经赚了！
The plan:Going full-out for the 120 seconds? Keep tacking on the time, entertaining yourself with whatever tune necessary. And once you hit that INCREDIBLE goal? It’s no time to back down now—you’re THERE!
Incorporate just two minutes of planking time into your regular workout routine a few times each week for a stronger spine, sleek obliques, and a tighter core. No reason to toss a month’s worth of work out the window just because our challenge is “over,” right? Come swimsuit season, your abs will thank you.
最重要的提示：Protect your spine by keeping your eyes on the prize—or in this case, your gaze toward the tip of your nose. This small adjustment keeps your neck straight and your cervical spine free from injury.
Daily Dairy Recommendations:U.S. Department of Agriculture. (n.d.) “My Plate: Dairy.”myplate.gov/eat-healthy/dairy
食物中的钙含量：Dietary Guidelines for Americans (2020.) “Food Sources of Calcium.”DigaryGuidelines.gov/food-sources-Calcium
Benefits of Fermented Dairy Products:英国营养杂志。（2018年。）“发酵和非发酵乳制品的摄入量和事件风险：Kuopio缺血性心脏病危险因素研究。”cambridge.org/core/journals/british-journal-of-nutrition/article/intake-of-fermented-and-nonfermented-dairy-products-and-risk-of-incident-chd-the-kuopio-ischaemic-heart-disease-risk-factor-study/C074295265BE9A67E609E22F0820CA4C
