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Shellie_AU
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2015년 09월 15일

Tuesday 15 Sept and hi all :D

I fear I could have high blood pressure, something else to look forward to lol I got a reading at the pharmacy yesterday which was high, so I'll pop back in a couple of days and have another reading - might even repeat it a third time.

Anyway, I was googling ways to decrease blood pressure without meds and came across the DASH diet. All the recipes look healthy, but please check with your doc if you take it on board.

I'm off to my exercise class and then a walk but I'll check it out more closely myself later, as they appear to make a lot of claims. I'd be interested in peoples' thoughts?

Have a good day everyone :D

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Recipes:http://www.dashdietoregon.org/resources/recipes

DASH stands for "Dietary Approaches to Stop Hypertension."
Also known as high blood pressure, one in three adults have hypertension.

After age 65, the number increases to two out of three. In addition, one out of four adults has pre-hypertension. High blood pressure raises your risk of heart disease, stroke, and kidney disease, and most people don't know they have it.

Evidence has shown the DASH eating style to be lower in sodium and higher in potassium, calcium, magnesium, and fiber. DASH creates a synergy between nutrients that helps lower blood pressure, potenially as much as one prescription medication.

What's more, the benefits of DASH extend beyond hypertension to a decreased risk of developing certain cancers, diabetes, and osteoporosis.

DASH has been called a "diet for all diseases" and can benefit everyone. Making a few simple changes one step at a time can lead you down a path of good health.

DASH Diet Oregon was created by a team of registered dietitians with the Nutrition Education Services/Oregon Dairy Council.

Oregon Dairy Council has been encouraging healthy food choices for life since 1918. Proudly funded by Oregon dairy farm families, we are a staff of registered dietitians and nutrition educators who provide education and materials addressing current nutrition issues.

We support the DASH eating plan approach to healthful eating because DASH encourages nutrient-rich choices from all food groups. As demonstrated in the DASH studies, a diet that includes the right selections from all food groups provides key nutrients for optimal health.

2015년 09월 10일

체중: 지금까지 감소한: 남은양: 다이어트 실행도:
61 kg 0 kg 6 kg 합리적
   (댓글 1개) 안정된 체중

2015년 09월 2일

I haven't really contributed as yet since joining apart from my intro., (due to a variety of reasons!), therefore I thought it was time I did.

Firstly, I hate referring to the goal of weight loss as being on a diet - I detest the word "diet" as it conjures up for me denial, un-enjoyment etc etc. Rather, I see it as eating clean and healthy along with regular exercise.

My journey began in January 2015. At that point I weighed 68.7kg, not a good look when you're only 149cm's! My last weigh in on 20 August was 60.8kg.

I train with a personal trainer twice weekly, mainly weight resistance & I also attend group sessions at my local, council gym 3-4 times a week(quite cheap given I'm now a senior). My favourite sessions are pilates, Low Impact and Strength & Tone.

In terms of my food intake, I have kept completely away from any processed foods, take away etc. I have also tended to stay away from a lot of foods marked "low fat", as the spin off from this is, there is nearly always more sugar (e.g. low fat milk, low fat cottage cheese, yogurt etc). I eat a lot of fish, both tinned salmon and fresh fish, kangaroo meat, lambs fry, lean steak etc., & I've opted to eating main meals from a small dinner plate, a bit bigger than a bread and butter plate.

This is my 3rd journey, having lost weight twice over the past 8 years only to put it all back on!! My goal now is to establish a life time change in terms of my food intake and exercise, rather than just losing weight.

I have written down my goals, plus a clear plan of action as to how I am going to achieve this, which I have on my fridge. I revisit it every few weeks and have changed some of the time frames, so it now reflects something more achievable.

I also allow myself "cheat" days, minus the guilt e.g. once monthly I have lunch with a girlfriend, and I eat what I feel like, sometimes even dessert. If this is going to be a life time change, I need to be able to maintain it for life, and I know what I'm doing now is possible, even though my journey to a leaner, healthy body is taking a bit longer.

I guess I'd like to lose another 5 kg, but more realistically I'm more focused now on how I look in the mirror, how my clothes fit and how my energy and fitness levels have improved. So far so good, as I feel great!

My next weigh-in is Monday 7 September - I am hoping to be below 60kg by then :D

Cheers and happy travels :D
체중: 지금까지 감소한: 남은양: 다이어트 실행도:
61 kg 0 kg 6 kg 합리적
   (4개의 댓글) 안정된 체중

2015년 08월 9일

체중: 지금까지 감소한: 남은양: 다이어트 실행도:
61 kg 0 kg 6 kg 합리적

2015년 08월 9일

체중: 지금까지 감소한: 남은양: 다이어트 실행도:
61 kg 0 kg 6 kg 합리적


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