Steve's Lifestyle 180 Plan

Lifestyle 180’s Recipe for Wellness

Lifestyle 180’s Recipe for Wellness

Steve Caves, The Unhealthiest American

Follow the Rule of 5

Avoid any and all food products if the first 5 ingredients contain any of the following:

  1. Saturated fat – animal products, full-fat dairy and tropical oils such as coconut, cottonseed, palm and palm kernel oil
  2. Trans fat – anything with hydrogenated oils
  3. Simple sugars – enriched grains such as white bread, pasta, rice and sugar
  4. Syrups – high fructose corn syrup, honey, molasses, cane juice, etc.
  5. 100% whole grain – make sure everything in the house is 100% whole grain

Limit Sodium Intake

Limit daily intake to 1,500 – 2,300mg. High-sodium foods include processed and canned items, frozen items and take-out dining

Never Drink Your Calories

Stick to water, coffee and tea without calories

Five Handfuls of Fruit and Vegetables Daily

Limit starch vegetables such as potatoes, corn, peas, etc to 2 vegetables daily.

Monounsaturated and Polyunsaturated Fats

25% of your daily calories should come from healthy monounsaturated and polyunsaturated fats.


Daily intake of fiber should be 35g/day. Fiber is found in whole grain products, legumes, fruits and vegetables.


Focus on lean and plant-based proteins such as wild fish, chicken and turkey breast was well as beans and lentils


Steve may want to consider vitamin D3, DHA and a multi-vitamin per recommendation from a physician

4 Steps to Shedding Your Pandemic Pounds

Forgive yourself, and start walking toward a healthier you.

For those of you who have put on the Pandemic Pounds or added several new COVID Curves, you are not alone. Alarmingly, the American Psychological Association has recently published that almost half of all adults in their survey now have a larger physique. In fact, 42% of people reported gaining roughly 15 pounds (the average published was surprisingly 29 pounds but that included outliers) over the past year. Interestingly, 20% of adults in this survey lost about 12 pounds (I am surely not in this group). Clearly, there is a relationship between stress and weight change. In addition, one in four adults disclosed an increase in alcohol consumption, and 67% of participants distressingly revealed that they have new sleeping patterns.

This past year has brought about what has been called the 'new normal.' Social isolation and inactivity due to quarantining and remote working have sadly contributed to the decline in many people's mental and physical health, as demonstrated by the widespread changes in people's weight, alcohol consumption, and sleeping patterns. Gym closures, frequent ordering of unhealthy takeout, and increased time at home cooking and devouring comfort foods have had a perceptible impact. In addition, many people have delayed routine medical care and screening tests over fear of contracting Covid-19 during these visits. Unfortunately, the 'new normal' has now placed too many people at risk for serious health consequences, including heart attacks and strokes.

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