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Team Montana Tackling Hypertension
Even though he made a career out of handling pressure, Joe Montana found himself among the 65 million Americans coping with hypertension.
From the January/February 2007 Issue
Certainly, NFL Hall-of-Famer and Notre Dame's "Comeback Kid" Joe Montana needs no introduction. The legendary quarterback guided the San Francisco 49ers to a remarkable four Super Bowl victories.
Today, Montana faces his fiercest opponent--hypertension. Traveling around the country with renowned author and cardiologist James Rippe, Montana continues a four-year campaign, urging Americans to "take the pressure off in the battle against high blood pressure.
"I was diagnosed with high blood pressure in 2002," Joe Montana told the Post. "Despite my family history of high blood pressure, I was shocked and surprised when first diagnosed, because I just never thought it would happen."
After Montana turned 40, his wife, Jennifer, urged him to go to the doctor annually. As a professional athlete, Joe trained rigorously to stay in shape but didn't keep up the routine after retirement. He thought he could take it easy. But too much snack food and too little exercise began to add on extra pounds and problems. During a routine exam in 2002, his physician noticed that Montana's blood pressure was extremely elevated, so he sent him to a cardiologist that day.
Four years and a lifetime of bad habits later, 50-year-old Montana remains happily in control of his condition.
"I needed help from my doctor and family to get and keep my blood pressure under control," says Joe. "I am fortunate that my wife and kids have jumped in to help. They removed the salt shaker and make sure I don't overeat. Armed with the right medication, my blood pressure remains under control."
For team Montana, fitness is a family affair.
"Sticking with this new program has been essential for Joe because managing high blood pressure requires a lifetime commitment," says Jennifer. "Now we exercise together as a family and have realized that eating healthier is something that benefits us all. Involving the kids has been a fun way to help Joe stay on track and stay motivated."
For the millions of Americans with high blood pressure, Joe has a simple game plan.
"Know your numbers," Montana urges. "Take control of your health. My blood pressure could have been high so many times, but I don't know because I didn't ask. Now, I do."
Joe and Jennifer Montana share some heart-healthy, low-salt favorite recipes that your family can enjoy.
IN-THE-POCKET PITA BURGERS
(Makes 8 servings)
• 1 1/4 pounds lean ground white turkey meat
• 2 large cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• teaspoon paprika
• teaspoon cumin
• 1 teaspoon lemon zest
• 1 egg
• 1 egg white
• 1 teaspoon olive oil
• 2 large onions peeled and sliced into 1/2 moons
• 3 bell peppers of varying colors cored, seeded and sliced into 1/4″ slices
• 1 package (16 oz.) white button or Cremini mushrooms wiped clean and sliced
• Nonstick cooking spray
• 8 large leaves green leaf lettuce
• 4 medium-size whole-wheat pita cut in half
Mix ground turkey, garlic, parsley, oregano, paprika, cumin, lemon zest, egg, and egg white. Mix well with spoon or hands. Line baking sheet with parchment and form 16 2 1/2″ patties. Place in refrigerator 15 minutes or until ready to cook. Heat olive oil in large nonstick skillet over medium-high heat and add onions and peppers, stirring occasionally 8-10 minutes or until onions begin to caramelize. Add mushrooms and continue to cook 5-7 minutes or until liquid starts to evaporate. Cook 3-4 minutes more until all liquid is gone and vegetables are soft. Heat grill part over medium-high heat. Spray lightly with nonstick cooking spray. Cook patties about 3-5 minutes per side until cooked through. Take one pita half and fill with one lettuce leaf, two turkey patties, and about ½ cup of vegetable mixture per serving.
Per Serving:
• Calories: 236
• Fat: 7.76 gm
• Cholesterol: 92.73 mg
• Saturated Fat: 1.95 gm
• Sodium: 205 mg
HALL OF FAME HOAGIE
(Makes 8 servings)
• 2/3 cup regular or low-fat mayonnaise
• 4 tablespoons chopped fresh cilantro
• 3-4 tablespoons minced pickled jalapeño chilies
• 1 long whole-wheat hoagie bread or baguette
• 3/4 pound thinly sliced low-salt, low-fat smoked turkey
• 8 thin slices red onion
• 2 ripe avocadoes, peeled and sliced
• 2 cups radish sprouts or alfalfa sprouts
• 4 thinly sliced pickles
• Hot mustard, to taste
In small bowl, combine mayonnaise, cilantro and jalapeños and blend well. Slice bread in half lengthwise, cutting up to, but not through, back crust. Open bread and spread bottom half with ¼ of the dressing. Layer turkey, onions, remaining dressing, avocado slices, pickle slices and sprouts. Press top half of bread down to compact hoagie slightly, and slice into ¾″-thick slices.
Per Serving:
• Calories: 239
• Fat: 14.62 gm
• Carbohydrates: 22.93 gm
• Protein: 6.04 gm
• Cholesterol: 13.18 mg
• Sodium: 370 mg
MONTANA MAGIC MEATLOAF
• 1/2 tablespoon canola oil
• 1 medium onion, finely chopped
• 4 garlic cloves, finely chopped
• 1 medium jalapeño, finely chopped
• 1 red bell pepper finely chopped cup tomato paste
• 1 tablespoon chili powder
• 1/4 teaspoon cayenne pepper
• 1 teaspoon cumin
• pound lean ground turkey (93%)
• 1 1/2 pounds lean ground beef (95%)
• cup whole wheat bread crumbs
• 1/2 cup fat-free milk
• Nonstick baking spray
SALSA:
• 9 plum tomatoes, seeded and chopped
• 6 scallions finely chopped
• 2 jalapeños, seeded and finely chopped
• 1 clove garlic, finely chopped
• 1 lime, juiced (about 2 tablespoons) teaspoon salt
Meatloaf:
Preheat oven to 350°F. In large non-stick skillet, heat canola oil over medium-high heat. Add onion, garlic, jalapeño and red bell pepper. Cook 8-10 minutes until vegetables are soft. Add tomato paste, chili powder, cayenne pepper and cumin. Remove from heat and allow to cool.
In large bowl combine ground turkey, ground beef, bread crumbs, and low-fat milk. Stir in cooled vegetable mixture. Spray a 9″ x 5″ bread loaf pan with nonstick cooking spray. Shape meafloaf to fit pan. Bake In preheated oven 1 1/2 hours.
Salsa
Combine and mix tomatoes, scallions, jalapeños, garlic, lime juice, and salt. Serve with meatloaf.
Per Serving:
(Meatloaf)
• Calories: 210
• Fat: 7.18 gm
• Cholesterol: 65.77 mg
• Saturated Fat: 2.39 gm
• Sodium: 223 mg
(Salsa)
• Calories: 19
• Fat: 0.25 gm
• Cholesterol: 0.03 mg
• Saturated Fat: 0 gm
• Sodium: 45 mg
Today, Montana faces his fiercest opponent--hypertension. Traveling around the country with renowned author and cardiologist James Rippe, Montana continues a four-year campaign, urging Americans to "take the pressure off in the battle against high blood pressure.
"I was diagnosed with high blood pressure in 2002," Joe Montana told the Post. "Despite my family history of high blood pressure, I was shocked and surprised when first diagnosed, because I just never thought it would happen."
After Montana turned 40, his wife, Jennifer, urged him to go to the doctor annually. As a professional athlete, Joe trained rigorously to stay in shape but didn't keep up the routine after retirement. He thought he could take it easy. But too much snack food and too little exercise began to add on extra pounds and problems. During a routine exam in 2002, his physician noticed that Montana's blood pressure was extremely elevated, so he sent him to a cardiologist that day.
Four years and a lifetime of bad habits later, 50-year-old Montana remains happily in control of his condition.
"I needed help from my doctor and family to get and keep my blood pressure under control," says Joe. "I am fortunate that my wife and kids have jumped in to help. They removed the salt shaker and make sure I don't overeat. Armed with the right medication, my blood pressure remains under control."
For team Montana, fitness is a family affair.
"Sticking with this new program has been essential for Joe because managing high blood pressure requires a lifetime commitment," says Jennifer. "Now we exercise together as a family and have realized that eating healthier is something that benefits us all. Involving the kids has been a fun way to help Joe stay on track and stay motivated."
For the millions of Americans with high blood pressure, Joe has a simple game plan.
"Know your numbers," Montana urges. "Take control of your health. My blood pressure could have been high so many times, but I don't know because I didn't ask. Now, I do."
Joe and Jennifer Montana share some heart-healthy, low-salt favorite recipes that your family can enjoy.
IN-THE-POCKET PITA BURGERS
(Makes 8 servings)
• 1 1/4 pounds lean ground white turkey meat
• 2 large cloves garlic, minced
• 1/4 cup fresh parsley, chopped
• 1 teaspoon dried oregano
• teaspoon paprika
• teaspoon cumin
• 1 teaspoon lemon zest
• 1 egg
• 1 egg white
• 1 teaspoon olive oil
• 2 large onions peeled and sliced into 1/2 moons
• 3 bell peppers of varying colors cored, seeded and sliced into 1/4″ slices
• 1 package (16 oz.) white button or Cremini mushrooms wiped clean and sliced
• Nonstick cooking spray
• 8 large leaves green leaf lettuce
• 4 medium-size whole-wheat pita cut in half
Mix ground turkey, garlic, parsley, oregano, paprika, cumin, lemon zest, egg, and egg white. Mix well with spoon or hands. Line baking sheet with parchment and form 16 2 1/2″ patties. Place in refrigerator 15 minutes or until ready to cook. Heat olive oil in large nonstick skillet over medium-high heat and add onions and peppers, stirring occasionally 8-10 minutes or until onions begin to caramelize. Add mushrooms and continue to cook 5-7 minutes or until liquid starts to evaporate. Cook 3-4 minutes more until all liquid is gone and vegetables are soft. Heat grill part over medium-high heat. Spray lightly with nonstick cooking spray. Cook patties about 3-5 minutes per side until cooked through. Take one pita half and fill with one lettuce leaf, two turkey patties, and about ½ cup of vegetable mixture per serving.
Per Serving:
• Calories: 236
• Fat: 7.76 gm
• Cholesterol: 92.73 mg
• Saturated Fat: 1.95 gm
• Sodium: 205 mg
HALL OF FAME HOAGIE
(Makes 8 servings)
• 2/3 cup regular or low-fat mayonnaise
• 4 tablespoons chopped fresh cilantro
• 3-4 tablespoons minced pickled jalapeño chilies
• 1 long whole-wheat hoagie bread or baguette
• 3/4 pound thinly sliced low-salt, low-fat smoked turkey
• 8 thin slices red onion
• 2 ripe avocadoes, peeled and sliced
• 2 cups radish sprouts or alfalfa sprouts
• 4 thinly sliced pickles
• Hot mustard, to taste
In small bowl, combine mayonnaise, cilantro and jalapeños and blend well. Slice bread in half lengthwise, cutting up to, but not through, back crust. Open bread and spread bottom half with ¼ of the dressing. Layer turkey, onions, remaining dressing, avocado slices, pickle slices and sprouts. Press top half of bread down to compact hoagie slightly, and slice into ¾″-thick slices.
Per Serving:
• Calories: 239
• Fat: 14.62 gm
• Carbohydrates: 22.93 gm
• Protein: 6.04 gm
• Cholesterol: 13.18 mg
• Sodium: 370 mg
MONTANA MAGIC MEATLOAF
• 1/2 tablespoon canola oil
• 1 medium onion, finely chopped
• 4 garlic cloves, finely chopped
• 1 medium jalapeño, finely chopped
• 1 red bell pepper finely chopped cup tomato paste
• 1 tablespoon chili powder
• 1/4 teaspoon cayenne pepper
• 1 teaspoon cumin
• pound lean ground turkey (93%)
• 1 1/2 pounds lean ground beef (95%)
• cup whole wheat bread crumbs
• 1/2 cup fat-free milk
• Nonstick baking spray
SALSA:
• 9 plum tomatoes, seeded and chopped
• 6 scallions finely chopped
• 2 jalapeños, seeded and finely chopped
• 1 clove garlic, finely chopped
• 1 lime, juiced (about 2 tablespoons) teaspoon salt
Meatloaf:
Preheat oven to 350°F. In large non-stick skillet, heat canola oil over medium-high heat. Add onion, garlic, jalapeño and red bell pepper. Cook 8-10 minutes until vegetables are soft. Add tomato paste, chili powder, cayenne pepper and cumin. Remove from heat and allow to cool.
In large bowl combine ground turkey, ground beef, bread crumbs, and low-fat milk. Stir in cooled vegetable mixture. Spray a 9″ x 5″ bread loaf pan with nonstick cooking spray. Shape meafloaf to fit pan. Bake In preheated oven 1 1/2 hours.
Salsa
Combine and mix tomatoes, scallions, jalapeños, garlic, lime juice, and salt. Serve with meatloaf.
Per Serving:
(Meatloaf)
• Calories: 210
• Fat: 7.18 gm
• Cholesterol: 65.77 mg
• Saturated Fat: 2.39 gm
• Sodium: 223 mg
(Salsa)
• Calories: 19
• Fat: 0.25 gm
• Cholesterol: 0.03 mg
• Saturated Fat: 0 gm
• Sodium: 45 mg
Article reprinted from the January/February 2007 issue of The Saturday Evening Post magazine. Read more at www.saturdayeveningpost.com, © Copyright 2007 Benjamin Franklin Literary & Medical Society, All rights reserved