Stay Alive! Life’s Simple 7
Many Americans live a lifestyle that is so packed with things to do within each 24 hour day that we have forgotten the machine that’s responsible for keeping us alive: the human body. Our bodies must be maintained with tender loving care in order to keep working. Just like a car, there are “indicator lights” that will show up when we’re not running correctly and need attention. Just like a car, the consequences of ignoring the warning lights mean we will die earlier than necessary.
The American Heart Association suggests seven habits for a healthy heart. A new study shows that a mere 1.2% of Americans meet all of their recommendations down from 2% between 1988 and 1994. The seven metrics include:
-
Not smoking
-
Being physically active
-
Having normal blood pressure
-
Healthy fasting blood-glucose levels
-
Total cholesterol levels
-
Maintaining a healthy weight
-
Eating a healthy diet
Called Life’s Simple 7, the recommendations are a part of The American Heart Association’s mission to improve Americans’ cardiovascular health by 20% while reducing deaths from cardiovascular disease and stroke by 20% by 2020.
Not smoking
This is a no-brainer. Even the cigarette package tells you the contents will kill you.
Being physically active
Get moving. 20 minutes a day of moderate exercise is all you need to create a change.
Having normal blood pressure
Most people are aware of their blood pressure reading. 120/80 and below is considered normal. High blood pressure has been called the silent-killer because it can be high without you feeling any different. Know your range!
Healthy fasting blood-glucose levels
You want to see a fasting level below 100. Fasting blood sugar (FBS) measures blood glucose after you have not eaten for at least 8 hours. It is often the first test done to check for pre-diabetes and diabetes. This level is checked through a blood test and you must know what it is.
Total Cholesterol levels
You want to see cholesterol levels below 200. High cholesterol can damage your arteries without you even knowing it! Cholesterol is a direct contributor to cardiovascular disease, which can lead to strokes and heart attacks. The good news is that high cholesterol is one risk factor for strokes and heart attacks that you can change by diet.
Maintaining a healthy weight
There are so many programs available like Weightwatcher’s, Nutrisystem, and the Medifast diet that offer healthy ways to lose the weight. And now many of these diets offer good maintenance programs. There are so many diets available, pick one that fits your lifestyle and get started. Like Nike says ”Just do it!” You will live longer.
Eating a healthy diet
Be a good role-model. Shop for longevity. Next time you go grocery shopping, take a look at your grocery cart and all of your food selections as you check out. Do they lead to better health or not? People are watching you… especially your children.
*BIG TIP*: To find out your blood sugar levels, cholesterol and even blood pressure numbers, call your doctor’s office and ask their nurse to pull your chart to find out what the last markers were for you. You don’t need to wait for the next visit to find out.
The Biggest Secret of Successful Weight Loss
When it comes to weight loss, the biggest hurdle that people face is getting started. They just don’t have any idea where to start from. If you are one of these people, then this article is for you. It doesn’t really matter whether you want to lose ten or a hundred pounds, the tips I am going to share with you in this article are going to help you anyway!
Secret # 1:
The first step to successful weight loss is to set some goals. Goals should be used in the same way as mileposts are used on highways. Just as without mileposts, you will have no idea of where you are going or how far you have gone. Without a goal, you will have no idea of how much work you need to do to shed all the extra pounds!
First you should ask yourself some questions:
- How much weight you want to lose?
- How is your life going to be different once you lose the weight?
- Who will notice?
- What am I going to reward myself with, other than food, for every 10 pounds I lose?
- What date to you expect to reach your weight goal?
Write the answers to these questions on a sheet of paper. Make copies of that paper, and stick each paper on every place you can.
*BIG TIP*: writing down your goals and answers to the above questions is one of the surefire ways of making sure that you will never forget them!
Make sure you don’t forget to stick this paper on your refrigerator and kitchen, since it is in these places that the demon called temptation tries to ruin your weight loss efforts!
Setting goals is not just enough; in order to make the goals achievable, you must set REALISTIC goals.
For instance, if you have a goal of losing sixty pounds within a month, that is not going to happen. Setting such unrealistic goals for yourself will nullify the very effect of goal setting. It is ideal and healthy to lose between 2-3 pounds per week. Create your goals accordingly. If you want to lose sixty pounds, you should plan for it to take at least six months.
Set small and achievable goals for yourself so that when you achieve them, you will feel more confident to move forward. This is the biggest secret of successful weight loss!
Secret # 2:
There is no Secret #2. Just repeat Secret # 1 every month until you’ve maintained for 1 year. You will be well on your way to healthy and successful weight loss!
6 Tips for Learning to Keep the Weight Off
We’ve created a lifestyle where we eat-on-the-run, have no concept of portion-control or calories and we’ve forgotten the simple value of exercise. Think about it… most people work sitting down for hours on end in front of a computer and hardly get any exercise. In today’s society, especially in the US, the most exercise some people get is toggling their car window knob when they pull through a drive-in restaurant and order food. After a long day of work, many Americans grab what is quick and easy for dinner and flop down on the couch. Their evening exercise ends up being the television remote control. So, where do you start? Here are six tips to get you started:
Understand the balancing act
- Your weight is a balancing act, but the equation is simple: If you eat more calories than you burn then you gain weight. If you eat fewer calories than you burn, you lose weight. It takes an additional 3,500 caloriesto gain one pound.For example, if your daily caloric require-ment is 2,000 calories, you need 14,000 calories per week. In any given week, if you eat the equivalent of 17,500 calories, you’ll have gained a pound. If you eat 10,500 calories, you’ll have lost one. It’s as simple as that.
Think long-term
- Think lifestyle change, not short-term diet. Permanent weight loss is not something that is a “quick-fix”. Instead, think about weight loss as a permanent lifestyle change—a commitment to your health for the rest of your life.
Put a stop to emotional eating
- Don’t underestimate the importance of putting a stop to emotional eating. Learning to recognize the emotional triggers that lead you to overeat and respond with healthier choices can make all the difference in your weight loss efforts. To start, consider how and when you eat. Start a journal to learn what has become a habit. Journaling is also great for jotting down your emotions as you eat. You may learn some new things about yourself.
Do you only eat when you are hungry?
Do you reach for a snack while watching TV?
Do you eat when you’re stressed or bored? When you’re lonely? To reward yourself?Once you’ve identified your emotional eating tendencies, you can work towards gradually changing the habits and mental attitudes that have sabotaged your dieting efforts in the past.
Find a support buddy
- It’s too easy to give up all efforts when doing it alone.Find a friend who will keep you accountable each week.
Start your own support group either at work or in your community.
Join an online support group. Medifasthas a great online community.The support of 2 or more people can tremendously boost your motivation and will power.
Focus on the future
- Write out how life will be different once you reach your goal weight. Find pictures of healthy people doing the activities you enjoy. Cut out the pictures and start a scrap book.
Pictures send a powerful message to your brain. Focus on the end prize, the new slimmer you.
Small steps always win
- Set small realistic goals each week.
Add 10 minutes of exercise to your day, 3 times a week.
Take more time to walk around the grocery store looking for creative ways fix healthy dinners for the family.
Purchase books like Eat This… Not That! by David Zinczenco to start understanding better dining out selections and meal choices.
By using these six simple tips, you can be well on your way to a healthier lifestyle and a healthier you!
Grilled Steak & Vegetable Salad
Prep Time: 10 minutes
10 min Cook Time: 10 minutes
Servings: 2
Each serving counts as:
1 “Lean” Protein Option
3 Vegetable Servings
2 Condiments Options
Ingredients:
14 ounces raw top sirloin steak (should yield two 5-oz cooked servings)
2 cups spinach or mixed salad greens
1 cup yellow pepper, sliced (1 medium-large)
1 cup tomatoes, wedged or sliced (2 small)
3 tablespoons Newman’s Own Lighten Up Balsamic Vinaigrette dressing
2 tablespoons red onion, chopped
Directions:
Preheat grill to medium-high heat. Trim all visible fat from meat. Brush 1-½ Tbsp. dressing lightly over one side of steak and over cut sides of peppers. Reserve remaining 1-½ Tbsp. for later use. Place steak and peppers on grill, dressing sides down. Grill steak 5 minutes on each side or until medium doneness (160° F) and grill peppers 10 minutes (peppers do not need turning) or until al dente (tender-crisp). Meanwhile, place greens in 2 serving bowls; top with tomatoes and onions. Cut steak across the grain into thin slices; cut peppers. Arrange steak and peppers over salads. Drizzle with remaining 1-½ Tbsp. dressing.
Pork Chops with Fresh Green and Red Cabbage
Pork Chops with Fresh Green and Red Cabbage
A hearty, tangy German dish.
Note: If you don’t have a mortar and pestle, you can crush your spices by whirling them in a spice grinder or a clean coffee grinder. Servings: 4
Total Time: 45 Minutes
Per serving
1 Lean protein serving
1 vegetable serving
3 condiments
Ingredients:
1/2 teaspoon fennel seeds
1 1/2 teaspoons caraway seeds
1 teaspoon coarse kosher salt
1/2 teaspoon freshly ground black pepper
10 sprays PAM cooking spray
4 bone-in center-cut pork chops, each about 1 in. thick (about 3lbs. total)
2 cups shredded green cabbage
2 cups shredded red cabbage
1 tablespoon sherry vinegar or cider vinegar
Makes 4 servings
Directions:
1. Combine fennel seeds, 1 tsp. caraway seeds, salt, and pepper in a mortar (see Notes) and coarsely crush with pestle. Sprinkle mixture over pork chops and set chops aside.
2. In a large frying pan over medium-high heat, cook bacon until browned and crisp, about 7 minutes. With a slotted spoon, transfer bacon to paper towels to drain.
3. Add pork chops to pan and cook, turning once, until browned on both sides and cooked through (cut into center to check), about 8 minutes total. Transfer pork chops to a rimmed plate and tent with foil to keep warm.
4. Add cabbage to pan and cook, stirring frequently, until cabbage is wilted, about 3 minutes. Stir in remaining 1/2 tsp. caraway seeds, the vinegar, and bacon; cook 2 minutes.
5. Pile cabbage on a platter and arrange pork chops on top. Pour on any accumulated pork juices and serve immediately
Recipe Modified from Sunset Magazine to fit Medifast Lean & Green meal