  We show that supersymmetry and R-symmetry can be dynamically broken in a
long-lived metastable vacuum of SQCD with massive and massless flavors. The
vacuum results from a competition of a (leading) two-loop effect and small
"Planck" suppressed higher-dimension operators. This mechanism provides a
particularly simple realization of dynamical SUSY and R-symmetry breaking, and
as such it is a good starting point for building phenomenologically viable
models of gauge mediation. We take a preliminary step in this direction by
constructing a complete model of minimal gauge mediation. Here we find that the
parameters of the model are surprisingly constrained by the hidden sector.
Similar mechanisms for creating long-lived states operate in a large class of
models.
