PART 2 Ways to reduce your high blood pressure
Factors in helping to reduce or decrease high blood pressure, also noted as hypertension are:
-STRESS REDUCTION
Stress is defined as feeling tense on the inside due to pressures from the outside. Most of us have many of these pressures, and some handle them better than others. Since stress makes the heart work harder, try to find ways to relieve the pressure you felt when stressed.
One way of coping with stress is to deal with your feelings. You may feel depressed, angry or anxious because you have high blood pressure. These feelings are normal. It may help to talk about how you feel with your family and friends. When you accept that you have high B/P, you can put your efforts into living a more productive, good life with dealing with the hypertension.
Many people find yoga, meditation and prescribed exercise helpful. Always check with your doctor before starting an exercise program to make sure you get clearance of what is safe for you by your primary doctor or cardiologist.
-Eat less SODIUM
Sodium is an important substance. It helps your body balance the level of fluid inside and outside of the cells. To keep up this balance, the body needs about 2000mg of sodium a day or less. Yet most of us eat 3000 to 6000mg of sodium each day.
Most people with high b/p are asked to eat less sodium. Sodium attracts water and makes the body hold fluid. To pump the added fluid the heart works harder. Also sodium in the body causes the arteries to vasocontrict increasing pressure in the vessels causing the pressure to rise.
Most people with high b/p are asked to eat less sodium at 2000mg or less a day and this is to prevent water retention and vasoconstriction in which both actions increase the blood pressure. Follow your doctor’s advice about your sodium intake.
Many prepared foods and spices are high in sodium. But, the most common source of sodium is table salt. Table salt is 40% sodium and 60% chloride. One teaspoon of table salt contains 2000mg of sodium.
HINTS TO LOWER YOUR SODIUM IN YOUR DIET:
-Season foods with fresh or dried herbs, vegetables, fruits or no-salt seasonings.
-Do not cook with salt or add salt to foods after they are on the table.
-Make your own breads, rolls, sauces, salad dressings, vegetable dishes and desserts when you can.
-Stay away from fast foods. They are almost all high in salt.
-Eat fresh, frozen or canned, unsalted vegetables. These have less sodium than most processed foods. Read the labels and if they don’t have a label DON’T EAT IT. Read the labels and eat the portioned size it says to for 1 portion with keeping a diary of what you ate with adding the sodium and when it reached 2000mg no more food that day with salt in it unless the doctor prescribes less.
-Buy water packed tuna and salmon. Break it up into a bowl of cold water, and let stand for 3 minutes. Rinse, drain and squeeze out water.
-Don’t buy convenience foods such as prepared or skillet dinners, deli foods, cold cuts, hot dogs, frozen entrees or canned soups. These have lots of salt. Be picky on what you eat.
-Again, read all labels for salt, sodium or sodium products (such as sodium benzoate, MSG). Ingredients are listed in the order of amount used. A low sodium label means 140mg of less per serving. Try to buy products labeled low sodium/serving. Do not eat products that have more sodium than this per serving.
-When you eat out, order baked, broiled, steamed or pouched foods without breading or butter or sauces. Also ask that no salt be added. Go easy on the salad dressing. Most are high in salt.
What not to buy:
-Canned Vegetables, sauerkraut. Self rising flour and corn meal. Prepared mixes (waffle, pancake, muffin, cornbread, etc…)
-Dairy Products- like buttermilk (store-bought), canned milks unless diluted and used as regular milk). Egg substitute limit to ½ cup/day. Eggnog (store bought) and salted butter or margarine do not buy.
-Soups: Boullon (all kinds), canned broth, dry soup mixes, canned soups.
-Meats and meat substitutes not to buy= Canned meats, canned fish, cured meats, all types of sausages, sandwich meats, peanut butter, salted nuts.
-Prepared mixes (pie, pudding, cake) or store bought pies, cakes, muffins.
-Cooking ingredients to use low sodium type or limit to 2 tbsp/day=
Catsup, chili sauce, barbeque sauce, mustard, salad dressing.
-Drinks to stay away from Athletic Drinks (such as Gatorade), canned tomato or vegetable juice (unless unsalted).
Stay tune for part 3 on What to buy when dealing with high b/p or hypertension plus more.
QUOTE FOR THURSDAY
QUOTE FOR THURSDAY
“Fruit juice timebomb: Health experts say stick to one glass a day as teenagers’ poor diets are blamed for increased diabetes risk
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Fruit juice should be limited as it contains a lot of sugar, experts warn
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Those aged 11 to 19 are eating 42 per cent more sugar than recommended
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Age group also eating 14 per cent too much fat, risking diabetes and stroke”
By Sophie Borland writer www.dailymail.co.uk/health/article-2628585/Fruit-juice-timebomb
Part2: How sugars impact on disease & illness.
Fructose is a simple sugar found in fruit, is metabolized to fat in your liver, and eating large amounts has been linked to negative metabolic and endocrine effects. When eating fruits in very large amounts=High levels of fructose or glucose in the bloodstream which can logically increase your risk number of health conditions, from insulin and leptin resistance to even cancer. Insulin and leptin work together to control the quality of your metabolism and to a great deal your rate of metabolism (the resistance of them are associated with obesity). Research shows fructose can impact risks on pancreatic cancer. It has been proven fructose is used by pancreatic cancer cells for cell division=an increase in the spread of pancreatic cancer. So eat fruits with vegetables in 50% of your meals and it will impact more of a positive effect on your health and can even help with weight maintenance or weight loss if used right in proportions. Studies have shown fructose (in many fruits), especially taken in large proportions can induce the following in the human body, that are:
*Elevation of triglycerides *abdominal obesity *endothelial dysfunction *kidney damage *metabolic syndrome * hypertension (high b/p) * fatty liver disease * microvascular disease * diabetes and more. So make fruits with vegetables part of your daily life with eating them in 50% of your meals and it will surely impact more of a positive effect on your health. It can even help with weight loss if used in proper proportions. Fruit is delicious but if not a fruit fan there is plenty of ways it can be added to vegetables and your meats or fishes=high protein, where you end up falling in love with fruit alone or just find it a great flavor added with other foods as an extra treat. Making this diet adjustment with having fruit and other good low glycemic foods in your diet can help you reach your goal in losing weight with reaching your optimal level of health in time. For further information, go to healthyusa.tsfl.com and join me with others who have seen this pathway work in our own lives. So far, I lost over 20lbs. through the guidance of Dr. Anderson’s healthy habits which covers all types of foods in your diet, to types of light exercise to even work out (it you want it in your life) and so much more. Now you know where to look, it’s up to you to make the right choice. Take a peek with no charge or fee or obligation, just a simple way of adding new ideas possibly to your life to only make it better. This will make you and possibly impact the people around you with wanting to reach this happier, healthier and longer lifetime. Just like the car, the better you treat it the longer it lasts the same principle with the human body. Only you make the choice with possibly spreading this good news that puts a decrease in diseases/illnesses for you and others. Wouldn’t it be great if this knowledge could spread to the future decade and further on. Haven’t we lived long enough making poor decisions in our society relating to health overall. Do you want this to go on in America’s future? Make the change for the people that make up our country. Should we just let our politicians and government do the deciding on how much we can drink or what we are allowed to eat. They only got involved when it started affecting our economy drastically with not enough citizens doing the right healthy habits to keep our health care system affordable, which it isn’t for many. Let us, the people, make the right choice. Click onto healthyusa.tsfl.com if you want to take that step for no money, no hacking but just to peek on what the website offers. Remember to check with your general practitioner before starting any new diet or exercise program, especially if you have any health concerns or diseases.
Quote for Wednesday
“Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.”
USDA on Choosemyplate.gov
Fruit help’s you in both diet and health when eaten RIGHT.
You say HOW?
They are high in vitamins, minerals, some with antitoxins (helping the immune system) and have anti-inflammatory effects that can help you build up to your optimal health. Some fruits have soluble fiber in them that slows down the breakdown of complex carbohydrates and helps reduce blood sugar. Fruit taken in proper portions (moderate amts.) can even help lower blood cholesterol. Soluble fiber is not just in rye, barley, oats, and vegetables but in fruits as well. Insoluble fiber can’t be absorbed or digested by the human body but can still provide the body with advantages like reducing hunger, stimulates regular bowel movements, and can be found in fruits as well as vegetables, seeds whole wheat bread and other foods. One of my healthy eating rules is know what the food’s makeup is before eating it; yes this includes calories, fat, sugars, carbs and sodium but knowing the energy density in the foods you eat is very important too. Foods with the lowest density are foods that help curb your appetite that can help you maintain or even lose weight. The lowest energy density food group contains healthy foods like most vegetables and fruits with based broth soups & skim milk. The highest density groups are cookies, chips, nuts, full-fat condiments, chocolate and butter (not the best nutritional foods to be eating regularly). Remember, if you’re trying to be healthy or even losing weight than know fruits are high glycemic foods. If you eat too much fruit at one time it will result in high glycemic amounts in your body at that one time putting you at risk for fat storage=weight gain. You see, digestion of the foods whether calories, carbohydrates, sugars, or some fats get broken down into simple or complex sugar molecules=glucose or fructose. One of the body’s major fuels for energy so we can function with working properly & survive is glucose (the same concept like fuel for a car=gas=it operates).
The body utilizes glucose after digestion takes place in the stomach where the foods break down into simple and complex sugars than transferred into our bloodstream as our active fuel for energy (like our car’s tank sending gas to the engine to be able to run). Our fuel, being the glucose, then gets sent to all our tissues and into our cells but only for the amount they need at that time (sort of like the car in filling the gas tank to full). When our body reaches full for all energy needed to all areas of the body at that time if there is extra un-needed glucose in the bloodstream it has to go somewhere and the body stores it=fat storage=weight gain. Take the car, the storage reservoir is the gas tank it only stores in the tank, but if the tank reaches full with gas (its energy) it would just overflow as opposed to the human body with extra glucose in the bloodstream=our extra fuel which doesn’t overflow by leaving our body somehow but gets stored in our body as fat storage. Thus, when it’s needed (glucose) it will be released back in the bloodstream. If you more frequently have in your body more overflow of glucose versus the need for it you’ll have more fat storage occuring as opposed to energy utilized by the body. This causes you to be at a higher risk of becoming overweight to obese (that’s the logic in eating 6 small low glycemic meals a day which prevents this from happening). To prevent a high risk of becoming overweight to obese stay off of 3 large meals/day and high sugar snacks during the day. Also, don’t have constant healthy frequent high glycemic meals day in and day out especially with no activity/exercise other than your regular activities of daily living, which doesn’t count as exercise.
Remember, eat fruits in moderation not in excess; including the size of your meals (don’t allow the size of the plate greater than 9” including NO second helpings). The key to eating healthy is to include all 4 food groups (Meats/Fishes, Vegetables, Fruits, and Dairy) and eat your first meal for the day within 30 minutes. If you want to learn more information about this to begin eating healthier with the 4 food groups and in the proper portion sizes than go no further. My website can give you the information in knowing how to eat so that it affects your metabolism and weight distribution in the body therapeutically. You can also learn exercise that fits into your lifestyle (ranging from walking fast 30 minutes for 2 to 3 times a week to daily workouts) with knowing healthy habits to add in your life to stay or get within your ideal weight. The ending result is you feel better, look better, and have higher odds you’ll live a longer life that allows more excitement in it due to being in better shape. Let Dr. Anderson through his book and myself, being your health coach, give you direction onto the pathway you need until you get yourself on the right track of health independently. Before going to my website here is also information on how sugar affects the body on disease and illness.
Quote for Tuesday
“Great ideas originate in the muscles.”
Thomas A. Edison (February 11, 1847 – October 18, 1931) was an American inventor and businessman. He developed many devices including the phonograph, the motion picture camera, and a long-lasting, practical electric light bulb
Proper dieting and regular walking How it helps the human body stay healthy
First diet doesn’t necessarily mean you’re on a struggle eating special foods. Diet can simply mean that the foods that your eating and if done regularly eating foods HIGH in FAT, CHO (carbohydrates), CALORIES, and SUGAR you will also be high in your weight count unless you are working out extensively since it allows you to burn off the excess in FAT, CHO, CALORIES and SUGAR that the body doesn’t need. What also plays a role is your activity and this does not include your regular activities of daily living (so work doesn’t count even if you are in a job constantly on your feet, like possibly a Doctor, a traffic controller, or even a Nurse, like myself for over 25 years, in hospital settings…). So some form of exercise, not having to be aerobic but if you do more power to you, it has to be done daily or every 2 to 3 times a day. Why and how does this help the body?
Is there anyone out there like myself that had nice legs but in time became bigger where you went from having 2 tone frankfurter legs ( nice and juicy) to 2 fat sausages looking well done (cellulite kicking in) causing you to cover them up with only fitting into dark leggings. Well I resolved this problem and it didn’t take vigorous working out either. It took discipline with the understanding of how the body works in creating pounds of additional fat/cellulite on the body due to diet and not doing routine or any exercise. My arms, abdomen, face with the neck (to some degree) started looking better through my diet change. I increased my metabolism and kept it at a steady rate=6 small low glycemic meals a day which takes into account the amount of fats, CHOs, sugars, calories and small HIGH PROTEIN meal sizes that you eat. The ending result when eating high glycemic meals and even large portion low glycemic meals causes fat storage in the body=cellulite, which we see in time. This is due to meals that are too high in calories, fat, sugars, CHO’s. Most adult Americans are overweight (over 60%) this is because many eat more than what the body needs for energy at that one time. After the energy that is needed by the body at that time is used from that meal then the extra energy=free circulating glucose in the bloodstream gets stored somewhere in the body causing an increase in fat storage on the body=Increase in the body weight. Keep in mind ladies after 40 y/o pre and actual menopause occurs at sometime. This causes the metabolism to slow down even more which in turn causes an increase in the chance of putting weight on at the abdomen, legs, & hips. Our fuel for the body is FOOD&one of the ending products making up our fuel is glucose & when used in excess=a large meal, you store a lot of glucose away=fat storage=Wt. gain. For further info go to my web page. 1
Another key in keeping healthy and even toning up muscles, especially in the legs is WALKING. This activity helps the body in 2 major ways (without doing major work-outs). One it helps the human body in both toning it (particularly the legs) and losing weight. Than 2 it helps prevent certain diseases, especially if you are still young adolescence or a young adult aged without disease at this time .
What physical activity does (even just walking briskly for 1-2 miles a day or 2-3x a week on a routine basis) will help in weight and health. Other than regular activities of daily living, like walking, burns calories, increases your good cholesterol (HDL) and decreases your unhealthy triglycerides. This helps prevent certain cardiac diseases; like blockages in the arteries=arthrosclerosis or strokes due to blockages or even helping someone already diagnosed with it by maintaining it with other RX methods (Ex. Meds, diet, etc…). Walking and even jogging improve circulation in the legs, and proper circulation helps ward off the development of varicose veins. Exercise also reduces overall high blood pressure and strengthens your entire circulatory system.The higher in the intensity of the activity the higher in number of calories you burn which includes CHO’s. Activity/Exercise causes your metabolism to increase giving you an extra boost of energy (can even boost up the sex life, you have that extra energy) I have even increased my activity outside at home using the pool and walking with my sweetheart & dogs on our 2+ acres which makes a nice walk for all. It has proven to me that it has improved my sleep from doing the activity at least 4 to 6 hours, if not earlier, before sleeping, since it does increase your metabolism causing you to be more awake at first. Activity in your life can only benefit you,Remember to check with your general practitioner before starting any new exercise program, especially if you have any health concerns/diseases. If you want to learn more about how to diet with exercise (not necessarily intense workout) and make yourself healthier with even getting others involved to do the same than join me at my website healthyusa.tsfl.com and read the information it provides and see if this is something you would want. No fee, no charge, no donations or hacking. I hope you join me; if I can do it, you can do it. All it takes is a little drive in wanting to feel and even look better for yourself and others being a good mentor (for children, spouse, family, and friends, etc…) to spread healthiness in the USA. It would benefit everyone (even our healthcare) in time=less disease/illness for the next era and even generation to come. Thank you for your time 2.
QUOTE FOR MONDAY
“Partially hydrogenated oils, the primary dietary source of the fats, have been shown to raise “bad” cholesterol. Reducing the use of trans fats could prevent 20,000 heart attacks and 7,000 deaths from heart disease a year, the FDA said.”
Lifescript healthy living for women
What is Junk Food.
Junk food is simply what it states. Its Junk. What is consisted in junk food either too high in fats, trans fat, high sugar contents=high in calories, and carbohydrates that are processed which are simply this: foods that were processed or refined to make them more consumer-friendly and easier to transport, but have been stripped of most — if not all — of their nutrients and fiber along the way. Carbohydrates provide energy for the body, particularly for the brain and the nervous system. An enzyme called amylase (from the liver) that helps break down carbohydrates into blood sugar, or glucose, which the cells of your body absorb for energy (our fuel for the body) that it needs at that time and whatever glucose it doesn’t need at that time we can’t get rid of it as waste but instead it gets stored in the body. Where? Well first the liver but if a large meal or just a moderate to small meal high in carbs or starches the liver can’t store all that so than it goes to the fat tissue to be stored=weight gain. Remember sugars or calories get broken down to further simple sugars and even some fats depending on its make up. So if sugar is primarily the ending result of what foods are made up of unless sugar & fat free than know the size of the meal plays a part in controlling your weight. Since depending on the amount of sugar per meal will determine how much sugar will need to be stored in fat tissue after the glucose that needs to first be utilized by the body at that time of digestion than second the liver does its maximal storage and the remaining sugar in the blood that goes into fat tissue storage is determined by the size or the portion of the meal you have with how healthy it is. If it is fast food than consider it unhealthy especially if fried (no healthy energy). So what is the answer here if you want to look good and eat fast foods at times (from pizza to buffalo wings to onion rings) you have to eat that way in moderation = occasionally. If you are in your body mass index weight range with exercising on a regular basis than your even ok to eat fast food 2 times a week but if you eat this food constantly your still building up risk factors to prone you to cardiac, diabetes, stroke, hypertension, to cancers.
If you don’t know your BMR than Calculate Your BMR
Basal Metabolic Rate Calculator – Free From Fitness® Magazine
Examples
Examples of processed carbohydrates include most baked goods, white breads, pastas, snack foods, candies and non-diet soft drinks. Other examples of processed carbohydrates are bleached, enriched wheat flour and white sugar. Because these foods have been stripped of their nutrients and fiber, they are often referred to as “empty calories.”
Effect on Health
As our bodies try to digest the huge amounts of starches and simple sugars in a meal that is dominated by processed carbohydrates, hormone production, such as that of insulin, fluctuates dramatically. This causes blood glucose levels to experience spikes and dips, a situation that may increase the risk of developing chronic illnesses such as obesity, diabetes, cancer and heart disease. In addition, our bodies are ill-equipped to handle the array of artificial flavorings, colorings and preservatives that are frequently part of the processing of refined carbohydrates. Know when your glucose levels dip rather than stay at a steady rate by eating 5 to 6 HEALTHY meals a day and one being lean in meat and green in vegetables. This won’t allow your sugar to spike and dip causing excess of glucose not needed to be utilized or store in the liver that will cause weight gain by storing in your fat tissue. If you regularly eat only 3 meals a day you cause the spike and dip of glucose putting yourself at high risk for this to occur in you unless you have a high metabolism naturally.
Alternatives
Instead of getting your carbohydrates from processed or refined foods, choose to get your carbohydrates from foods like beans, legumes, whole-wheat bread, brown rice, whole-grain pasta and other grains that may be unfamiliar to you, such as quinoa, whole oats and bulgur. These alternatives are becoming easier to find in mainstream grocery stores. Not only will these sources of carbohydrates help to protect you from a range of chronic diseases, but they will also make your meals more enjoyable and interesting.
Need assistance to reach this kind of an eating pattern with learning more about HEALTHY foods for the body that you should be eating out of the 4 food groups (that includes each group letting you know what is lean, leaner, and leanest)? Than you have come to the right blog; go to healthyusa.tsfl.com and peek at what we can provide for you at no fee/charge, no donation, no obligation with guaranteed no hacking. You will see what Dr. Anderson with his book “Dr. A’s healthy habits” and myself as your health coach in assisting you in anyway you need it and to learn how to eat healthy in aiding you to develop healthier habits in your lifestyle forever not just diet for 3 or 6 or 12 months than put the weight all back on again. You make all the choices in what you want regarding foods, drinks, snacks and desserts or just learn about healthy foods through Dr. Anderson’s book to get the knowledge in what healthy dieting and healthy habits are that you make a part of your life. If you want to lose weight or prevent disease or illness in your life and even pass it down to your children to be passed down to further generations this is the a good pathway to follow. You reach that goal through learning proper healthy dieting, healthy habits and exercise with balancing it with rest. Hope I hear from you and have given you another aspect of how to look at your health and even your friends and family. For if we all thought this way, fast food businesses wouldn’t be the number one place in restaurant industry but at the bottom with our health care system better for all in our society as a whole showing a lot less disease/illness (since a lot of cardiac, obesity, diabetes II, and some cancers with more diseases are self inflicted due to our dieting and activity level of many American citizens.). We can make a change and our society has done so before. As the old saying history repeats itself time and time again, so can our society for the better of everyone.