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Do you know your 4 For More? 4 For More is the European Prospective Investigation into Cancer and Nutrition (EPIC)’s four lifestyle practices that are proven to have many benefits to a person’s quality of life. Within four years of changing your lifestyle to abide by these four simple steps, you can have a 35% lower risk of heart attack or stroke.

What are EPIC’s four steps?

1. No smoking
2. A Body Mass Index (BMI) of 30 or less
3. At least 30 minutes a day of physical activity
   • 30 minutes of exercise at least five days a week
   • 10,000 steps a day
4. A healthy diet that is high in fruits, vegetables, and whole grains as well as low consumption of meat
   • Fruits and vegetables: five servings a day
   • Whole grains: two servings a day
   • Legumes (beans, peas, lentils): one cup a day

With EPIC’s 4, there is:

• 93% less risk of diabetes
• 81% less risk of a heart attack
• 50% less risk of a stroke
• 36% less risk of cancer
• 80% less risk of major chronic disease
• Increased life expectancy of approximately 14 years

Along with EPIC’s 4 For More, Dr. Drozek recommends:

• Stress management
• Sleep – at least seven and a half hours each night
• Avoid caffeine after 2 p.m.
• Minimize or eliminate alcohol
• Build loving relationships
• Do the 4 For More Steps with a buddy

Eat

Black Bean Sloppy Joe

 Serves: Six
Prep time: 15 minutes
Cook time: 10 minutes

Ingredients:

• One sweet yellow onion, chopped
• One green bell pepper, diced
• Or frozen pepper and onion blend, 12 oz size
• 1/3 cup of water • 1-15 oz can of no or low sodium black beans (can substitute pinto or kidney)
• Or soak ½ cup dry beans the night before and simmer for 1 ½ hours or until beans are soft
• 8 oz can no or low sodium tomato sauce
• 1/3 cup quick-cooking oatmeal (do not cook, put in dry)
• One tbsp low sodium soy sauce
• ½ tbsp prepared mustard of your choice (i.e. Dijon, Honey-Mustard, Stone-ground)
• If need to sweeten try 1 tsp of honey or pure maple syrup (not pancake syrup)
• One tsp chili powder
• Whole-wheat buns or bread, or Ezekiel bread

Directions:

Place chopped onion and pepper in a saucepan with water.

Cook, stirring frequently, until veggies soften—about five or so minutes.

Meanwhile, mash beans with a potato masher. Do not put in a blender as you want them a little chunky and not as smooth.

Add mashed beans and all other ingredients into the pot with onion and pepper, except for the buns. Cook over low heat until all is heated through—about five minutes or so.

Serve on buns, or open face on a slice of Ezekiel bread, with a choice of condiments: lettuce, tomatoes, more onion, non-sweet pickles or relish, and mustard. Also served well over whole grain toast, pasta, or potatoes.

Move

Benefits of Tai Chi

Tai Chi is a form of exercise that began as a Chinese tradition. It’s based in martial arts and involves slow movements and deep breathing. Tai Chi has many physical and emotional benefits such as:

• Reduces Stress
  • Tai Chi includes meditation and focused breathing, thus can help with stress and anxiety
• Improves Cognition
  • Tai Chi may help improve memory and executive functioning skills like paying attention
• Promotes Weight Loss
  • Healthy exercise is always a bonus for improving your quality of life
• Reduces Risk of Falling in Older Adults
  • Tai Chi can improve balance and motor function and reduce the fear of falling
• Reduces Pain from Arthritis
  • Always talk to your doctor before beginning Tai Chi if you have arthritis as you may need modified versions of the movements

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