3 Week Health Challenge

Rules of the 3 Week Challenge

(Starts Monday, March 31, 2014)

Eating Habits

1. No simple carbs or simple sugars for 3 weeks

2. Each meal will have a lean protein and at least 2 colors (fruits   and/or vegetables)
3. One day per week okay to have a higher calorie meal (if you want to)

Exercise Routine

1. Complete 30 min of aerobic (cardio) exercise (or what you can work up to) 4 days per week for each of the 3 weeks.

 *Even if you start at 2 minutes twice per day it's better than nothing! Increase each week by 2 minutes. So on week 2 you are completing 4 minutes of cardio twice daily.
*If you already do 30 min of cardio exercise add intensity intervals to your routine.

*Encourage each other and post what you are doing.

April 26th, 2012...Save the Date!

Our next Cardio Wellness Community Forum will be held on April 26th, 2012.  Last quarter we had over 150 individuals come out and share an evening of HEALTH together.  We are looking forward to meeting more of our community at our next Community Forum.  So, invite your Friends and Family for a night out for your HEALTH.  
Event is Free

Healthy Appetizers and Drinks will be served

Presentations by Dr. Richard Moe, Dr. James O'Keefe and Becky Captain, NP

See attached flyer for details. 

RSVP to Vicki at 816-751-8388 or vcarson@saint-lukes.org

Healthy Snacks Under 200 Calories

4 oz plain non fat Greek yogurt with 1/2 cup berries sprinkled with 1 teaspoon walnuts or almonds
Raw veggies with hummus or small handful of nuts

4 oz plain non fat Greek yogurt with 1 tablespoon of all natural peanut butter and apple or celery slices

Apple slices and celery sticks with 1 tablespoon natural peanut butter or almonds

1 oz unprocessed cheese and small piece of fruit

Baked apple slices with cinnamon sprinkled on top  (lightly drizzle with olive oil or spray olive oil on top before cinnamon)

1/2 cup pineapple chopped or 1/2 cup of blueberries with non fat cottage cheese

1/2 cup non fat cottage cheese with tomato slices and 1 teaspoon of sunflower seeds

Zucchini and cucumber slices with 1 oz of low fat ranch dressing

1 medium sweet potato baked with cinnamon and 1/2 teaspoon olive oil

2% String cheese and small apple or sliced cucumber/zucchini

1 tablespoon of peanut butter and 1/2 slice of pear

1/4 avocado with non fat cottage cheese

1/2 cup edamame with 6 almonds

1/2 cup slow cooked oatmeal with 1 teaspoon of all natural peanut butter or cinnamon and 1 tablespoon pecans 

1 medium banana mashed with 1 teaspoon walnuts and 1 teaspoon peanut butter

8 oz skim milk with 1/2 oz dark chocolate

6 fresh apricots or 28 grapes with 1/2 oz low fat cheese

Turkey roll ups:  2 slices white meat turkey rolled in 2 lettuce leaves

2 hard cooked egg whites with cup of sliced cucumber

2 slices Wasa Fibre Crisp bread with 4 teaspoons hummus

1 cup carrots with 2 tablespoons of light ranch dressing

2 Laughing Cow Light Garlic and Herb Wedge Spread on cucumber slices

2 oz fat free mozzarella dipped in 2 tablespoons of marinara sauce

2 cups fresh strawberries or raspberries and 2 tablespoons of crushed nuts

1 8oz can reduced sodium V8 juice and 1 small handful nuts

1 cup plain non fat Greek Yogurt sprinkled with cinnamon and 1 teaspoon crushed pecans

Fruit Dessert: (mix together)  1 cup of sliced strawberries with 1 tablespoon low fat cool whip mixed with 1/4 cup plain Greek yogurt sprinkled with 1 teaspoon of crushed walnuts

Fruit Dip:  (mix together)  1/2 cup Greek yogurt, 1/4 scoop of chocolate whey protein powder with 1 teaspoon peanut butter.  Serve with sliced apples or pears of 1/2 banana

Fruit Salad:  1 medium sliced apple, 1 medium orange peeled and sliced and 2 kiwis peeled and sliced

Yogurt Smoothie:  (mix in blender)  1 cup frozen peaches, strawberries or raspberries with 1/2 cup non fat cottage cheese and 1/2 cup non fat yogurt


Joan O'Keefe's Protein Pancakes:  (mix in blender and cook)   1/4 cup non fat cottage cheese, 1/4 cup egg beaters, 1/2 cup slow cooked oats, 1/3 mashed banana, sprinkle with cinnamon and top with 1 teaspoon peanut butter

Save the Date...January 26th, 2012

Ever wonder what you should eat?  Ever wonder if you get enough protein?  What are the different kinds of protein?  Ever wonder what foods are carbs and if you are getting too much?  If so this program is Free and is made just for YOU!

Want to Reduce Your Risk Of Developing Type 2 Diabetes?

I see a lot of patients with pre-diabetes (fasting blood sugars 100-125) and with Type 2 Diabetes (2 fasting blood sugars of 126 or greater).  For the most part, patients can prevent Type 2 Diabetes through diet and lifestyle.  That is often why I tell my patients they are sitting in a good seat...this is something they can prevent.

In October 2010 Dr. Salas-Salvado and colleagues published a study on how the Mediterranean diet reduced development of Type 2 Diabetes by 52%.  There was no change in physical activity or weight.  Just a change in diet.  The study reported by utilizing the Mediterranean diet, development of Type 2 Diabetes was cut in half (52%).  The principle components of the Mediterranean diet utilized in the study:

• Increased use of olive oil for cooking and dressing (participants were given free allotment of 1 liter virgin olive oil per week and 30 g of mixed nuts per day)
• Increased consumption of fruits and vegetables
• Increased consumption of legumes and fish
• Decreased consumption of meat (recommending white instead of red meat)
• Avoidance of fast food, sweets, pastries (simple sugars)
• In alcohol drinkers, moderate consumption of red wine

So, if you are pre-diabetic or have Type 2 Diabetes, change up your diet to optimize your health.  Type 2 Diabetes in many cases can be prevented.

Salas-Salvado, Jori, MD and Colleagues. Reduction on the Incidence of Type 2 Diabetes with the Mediterranean Diet. Oct. 7, 2010 Diabetes Care.

3 Week Health Challenge

*For those of you in our Weight Loss Competition (WLC) you'll want to participate after you hear the prize money you can win just for being healthy and losing your weight. We'll announce prize monies on Monday, March 7th, 2011.

Rules of the 3 Week Challenge

Eating Habits

1. No simple carbs or sugars for 3 weeks

2. Each meal will have a lean protein and 2 colors (fruits and/or vegetables)

3. One day per week you can have a higher calorie meal (if you want to)

Exercise Routine

1. Complete 30 min of aerobic (cardio) exercise (or what you can work up to) 4 days per week *Even if you start at 2 minutes twice per day it's better than nothing! Increase each week by 2 minutes. So on week 2 you are completing 4 minutes of cardio twice daily.

2. Complete light weight lifting or toning of the arms 2 days per week

3. Complete 2-3 different abdominal exercises 2 days per week

*Encourage each other by posting progress and stumbling blocks on Fridays!

Rev Up Your Metabolism: 4 Simple Steps

Start Your Engines
Begin your day with a healthy breakfast. It prevents mindless nibbling and gets your metabolism going for the day. Cooked Oatmeal with nuts and fruit, egg white omelets, or a handful or healthy nuts and fruits and vegetables are all examples of a healthy breakfast.

Increase Your Workout Intensity
For those of you who have been walking the same 2 miles the last 6 months in the same timeframe…change it up! Increase your intensity for 30 seconds to 1 minute intervals and then return to your regular pace. Do this throughout your workout and you will see results. Once or twice a week I recommend increasing your workout intensity. You will be amazed at the changes you will start to see.

Build Muscle
If you do the same activity everyday; how do you expect your body to change? Choose a weight you can lift with good form for 12-15 reps (1 set). Make sure you are pushing yourself some. Lifting weights is just as much mental as it is physical. Slowly work yourself up to 2 to 3 sets at this weight (adding a set every 1 to 2 weeks). When you’ve added sets and can comfortably lift your current weights increase your weight to the point where you can only do 8-10 reps and then repeat the process. Muscles use more energy than fat cells.

Green Tea
New studies suggest, catechins, the active ingredient in green tea may actually boost metabolism and reduce belly fat. These studies were completed in individuals who drink 5- 8 ounce cups of green tea daily.

The only thing standing between the old you and the new you is your Mind. Focus, commit and the changes you will begin to see will have a ripple effect on your entire life. We all have but one life. Let’s make it our best.

Daily Health Planner

Click below for your Daily Health Planner. It contains five daily actions to take care of the homes we are given to live in...our bodies.

After all, if we don't take care of it, where will we live?
Your Daily Health Planner Here