You're the captain of your ship, er, body, and you can steer it on to the shoals of chronic illness or into open waters where you can enjoy smooth sailing to a younger RealAge. But every good captain needs good directions to get to where he or she wants to go. So we are going to set out a simple set for you to follow as you head into better health. The components are:
1. Set your destination.
2. Have fun getting there.
3. Enjoy the rewards.
Where You're Headed
Your healthiest destination brings you to:
1. A blood pressure of 110/75.
2. A lousy LDL cholesterol level of 100 mg/dL or less; 70 or less if you have cardiovascular disease or diabetes.
3. A fasting blood sugar level of 100 mg/dL or lower and an A1C below 6.4%.
4. A healthy weight for your height. Aim for a waist to height ratio of less than 0.5. That means if you are 68 inches tall (5 feet, 8 inches) then your waist should be 34 inches or smaller.
5. A calmer outlook, happier mood and improved sleep, achieved with smart management of your stress response.
6. A first-, second- and third-hand smoke- and nicotine-free life.
And add two more goals to propel you even more directly to the land of I Did It!
They are: See your primary care doc so you know your cholesterol, blood pressure, blood glucose, blood vitamin and inflammatory marker hs-CRP levels. And keep your vaccinations up-to-date.
Have Fun on Your Journey
To fuel your excursion to better health, you're going to play more, eat fabulous foods, travel to the Himalayas (well, symbolically as you meditate), sleep like a baby and discover just what delights your senses of taste (yum), touch (feel the warmth of your exercise-activated muscles), sight (you eat with your eyes), hearing ("ommm") and smell (the sweet aroma of good health).
Your blood sugar, lousy LDL cholesterol and blood pressure levels are directly related to your dietary and exercise habits, stress response and weight. So, find one activity or several that you enjoy. Walking? Volleyball? Cycling? Resistance/strength-building exercises, too!
Also, meditate for 10 minutes morning and evening to moderate your stress level. That will help you get seven to eight hours of quality sleep nightly.
Soup up your diet by eating according to Dr. Mike's When Way plan. Dig into fabulous tasting dishes that will help you ditch added sugars, saturated and trans fats, red and processed meats and grains that aren't 100 percent whole.
Enjoy This Reward
A sneak peek recipe from the upcoming "The What to Eat When Cookbook."
JICAMA NOSH
PREP: 20 minutes
MAKES: 6 servings
SERVING SIZE: 1/2 cup
Ingredients:
1/2 cup fresh lime juice
1 1/2 tablespoons fresh cilantro, chopped
1 teaspoon jalapeno, minced, roasted, peeled and seeded
1/2 teaspoon kosher salt
1 jicama (aka Mexican potato). About 1 pound, trimmed, peeled, cut into 2-inch-long by 1/4-inch-wide strips
1. In a medium bowl, whisk the first four ingredients to blend. To roast the jalapeno pepper, hold it skewered over a low flame; roast each side until blistered skin forms, then remove the jalapeno from the skewer and wrap in plastic wrap for a few minutes allowing it to "sweat" and cool. Once cool enough to handle, remove plastic wrap and use a small paring knife to gently scrape off all the blistered and blackened skin. Remove and discard the seeds from the jalapeno and finely mince.
2. Add jicama strips and toss until jicama is thoroughly coated; serve.
Keep a container of this healthful bite in your fridge to appease your next snack attack!
(Calories: 7.5; total fiber: 0.4 grams; protein: 0.14 grams; total fat: 0.03 grams; carbohydrates: 2.3 grams; added sugars: 0 grams; sodium: 190 milligrams; potassium: 37 milligrams.)
Distributed by King Features Syndicate, Inc.
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