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Loma Linda Blue Zone
26
Blue Zone: Loma Linda, California
Personal Smart Goal:
Improve my overall health and well being by loosing 5 to 10 pounds.
Personal Smart Goal:
Why Loma Linda?
People attain healthy and longer lives through embracing faith. Faith to me has always been what keeps me grounded.
Quick Background:
The foundation of Loma Linda blue zone is the Seventh-day Adventist church which was founded back in 1840.
Their compass: It is important to take care of your own health in order to serve God and the communtiy.
Their secret recipe: Treat the body like a temple
How:
- Reserve Saturday for a day of rest and worship.
- Get regular exercise
- Stay focused on God, family, and community
Loma Linda Diet...
Generously:
Fruits, veggies, and whole grains
Moderately:
Low-fat dairy, legumes, and nuts
Sparingly:
Saturated fat, cholesterol, sugar, and salt
Abstain from:
Meat, Tobacco, and caffeine
Loma Linda Diet...
Actionable Tasks:
1. Get regular, moderate exercise of 30 minutes to an hour a day
2. Attend mass once a week
3. Vegetables daily
4. Red meat no more than twice a week
5. Meditate daily for at least 10 minutes
Get regular, moderate exercise of 30 minutes to ...
Get regular, moderate exercise of 30 minutes to an hour a day:
primary exercise : push ups (3 sets / as many reps possible), jump rope (4 sets of 60 second intervals), planks (3 sets/ as long as possible),
alternate exercise: hiking
Attend mass once a week:
Attend mass once a week:
Where: Sacred Heart Catholic Church
When: Sundays
@: either 8:30 am, 9 am, or 11 am mass
Vegetables daily
Vegetables daily
personal favorite fruit / veggie smoothie recepie:
1 banana, 2 cups of kale, 2 cups of spinach, and 1 cup of mango juice
breakfast:
fruit/vegetable smoothie
spinach, kale, omlette
lunch / dinner:
steamed broccoli with some black pepper
steamed carrots
caesar salad
fruit/vegetable smoothie
Red meat no more than twice a week
Red meat no more than twice a week
Alternatives:
roasted or griled chicken
turkey
salmon
pasta ( with seasoned tomato sauce without meat)
vegetable salad
tuna
chili made from ground turkey
Meditation daily for at least 10 minutes
Meditation daily for at least 10 minutes
At the end of the day right before bed I would meditate for at least 10 minutes. I would opt for no music, no lights, and just focus on my breathing until I would be 100% removed and in a relaxed state of mind.
Benefits associated with the change
Benefits associated with the change
- Days that I would not miss my exercise I'd have more energy through out my day.
- While attending mass regularly I started to focus more on the weekly messsage and relate it in some way to my life.
- As far as eating cleaner I noticed that I would feel more satisfied with out feeling like ate too much. This also went hand in hand with me having the energy to exercise as well.
- The benefits to ending the day to meditation was that I would fall asleep faster and feel like I ened my day more complete. Waking up in the morning would also feel like I had enough rest.
Positive enablers
- Getting 7 to 8 hours of sleep
- Frequent tirps to the grocery store and keeping needed ingredients available
- Balancing time
- Not being late to mass
- Limiting caffinated beverages
Positive enablers
Accomplishment
Accomplishment
Physically I was able to loose my minimum target weight of 5 pounds. I went through times where I did not stick to my plan and although I feel I could have had better results I do feel better off than when I first started this project.