HEART CHALLENGE SIGN UP - El Camino Hospital

Set a regular bedtime that will allow me to get seven to eight hours of sleep each night to improve my ability to lose weight and avoid health problems

Swap two servings of red meat each week for 3-ounce servings of fish or ½ cup of beans to get the Omega-3s needed to help lower triglycerides

Go vegetarian two days a week, with high-fiber meals based on whole grains, beans, fruits and vegetables, and low-fat or fat-free dairy products

Eat more fresh fruit and vegetables by adding ½ cup of vegetables and a small-to-medium piece of fruit with each meal

Reduce sodium in my diet by limiting canned and processed foods to no more than three servings per week

Replace unhealthy snacks with 1 ounce of raw, unsalted nuts and/or seeds (roughly 20 to 24 almonds) at least four times a week

Eat ¾ cup of cooked oats each day for breakfast to help lower cholesterol and increase my fiber intake

Supplement my healthy diet with important vitamins, such as 1,000 mg of Vitamin C, 400 mg of Vitamin B9, and 1,000 IU of Vitamin D (Note: Consult your doctor before you begin taking any supplements)

Get 30 minutes of total exercise at least five days of the week (Note: You can break it down into 10-minute activities such as walking around the block, doing yard work, or taking the stairs whenever possible

Take five minutes every three hours to de-stress by stretching, breathing, and changing position to help clear my mind

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bedtime

redmeat

vegetarian

freshfruit

reducesodium

healthysnacks

oats

vitamins

exercise

destress

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You could be the owner of a new iPad mini.
First, select at least one challenge on the left.
Then, provide your information below to enter a drawing to win an iPad mini.

Limit one Heart Challenge entry per person. Must be 18 years of age or older to enter. Open only to legal United States residents residing in the San Francisco Bay Area. No purchase or payment is required to enter the drawing; chances of winning depend on the number of entries. Prize is non-transferable and may not be redeemed for cash. Prize winner is responsible for any applicable tax. Void where prohibited or restricted by law. El Camino Hospital reserves the right to substitute a comparable prize of equal or greater value. Apple is not a participant in, nor a sponsor of, this promotion. The Heart Challenge will run through March 31, 2013 with the winner pulled and contacted the week of April 1,2013. The winner will be notified based on the information entered in the submission form.

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YES, I accept the challenge to reduce my risk of heart disease!

I challenge myself to make one
(or more) of these heart-healthy changes for the next two months.
Once you've incorporated these changes into your daily life, they will simply become healthy habits.

TAKE THE CHALLENGE!

ENTER TO WIN!

Please select at least one of the following challenges:

For more information about services in our Norma Melchor Heart & Vascular Institute, visit our website.