I'm going to take the 2 week DASH challenge to see how much more I can lower my pressures (pressures are currently at between 140-122/91-82 give or take) by following the DASH food plan. I'm shooting for a perfect 120/80!
In the next day or two, I'll post how the menu plans break down and I'll post info on where you can find the 2000 calorie menus and recipes (they are on a gov web site). You don't have to use the menus provided, but I plan on doing so for laziness reasons ...also, you'll know exactly what I'm eating (not that you're interested,). I will put together a shopping list of foods for myself (and anyone else who wants to follow the menus), with the intention of starting on Monday.
I would love to join you, Beth but the last time I attempted DASH I couldn't handle the increased fruit & bread beyond 2 servings each. I'll look at your info to see what I can put into my food plan. Can't wait to see your menus. Fam
I would love to join you in taking on the DASH challenge-who doesn't need to lose weight and eat a healthier diet? I have to decline for the same reasons as Fam. As for the fruit & veggies intake on the DASH diet, there is such a thing as too much of a good thing for some of us.
Wishing you the best of luck!
Fmnd, I certainly understand, , and I thank you for taking time to post. I do hope you'll be there when I need a little (big) push to stay focused.
Also, I see now what you mean about tailoring the diet to my own needs...in our northern climate, given it's winter, it may be more difficult to find the fresh stuff...but I know canned and frozen foods are ok (providing we watch the sodium and sugars).
The size of the portion is important so do check to see what a normal serving size would be....serving sizes don't have to be exact, but from what I've read, the proportion of some of the nutrients is important.
Last edited by bethsheba; 02-15-2008 at 08:07 AM.
Reason: Added 2 servings of grains to lunch plan!!
Well - I took your advice and went out and got a book on DASH - "The Healthy Heart Miracle" - by Dr. Gabe Mirkin.
It outlines the DASH diet, explains how each component helps with specific things (HBP, High Cholesterol, Diabetes, etc.) -- and also gives receipes.
I am going to start the (2) week challenge on Monday. I love salads and fish - so I am excited about that -- but whole grains get old after a while. BUT to get off the HBP meds for good - I will try ANYTHING....
It also discusses the role of regular exercise - so I will be adding that as well.
Good luck to us ALL We will help each other succeed!
...I am going to start the (2) week challenge on Monday. ...
Oh Vanessa, that's GREAT! You just made my day, !
The book you got is different than the book I have so we'll probably be on different menus which might be interesting. My menu's definitely have a Southern bias, which will make it more challenging to find the foods. I could subsitute, but I'm fond of Southern cooking, and given our harsh winters, I'm going to pretend on on vacation in the warm states, .
I did find a direct link to the DASH diet so will include that here...
Again, I'm having problems opening pdf files so I can only assume it has the food plans and recipes that i'll be using.
Found a wonderful government web page on whole grains and how you can incorporate them in your diet...may include that on Famnd's what to have for breakfast, lunch, dinner thread.
It also discusses the role of regular exercise - so I will be adding that as well.
Great! I'll try, too!
Good luck to us ALL We will help each other succeed!
Yes, good luck to us all! And yes, we will suceed!
I have compiled a grocery list, and menu plans. In doing so, I realize that some of the foods included are seasonal or regional in nature. I'm going to try to stick with the plan anyway (although it is VERY easy to make substitutions based on personal preferences and region of the country.)
I originally intended on including a grocery list, and the menus I'll be using, and I will do this if anyone wants me to...but the list is long and I don't want to waste people's time and space, especially when the info can be found elsewhere.
Let me know if you want the info...otherwise, if you wish to join us, you can follow the about DASH plan with your own preferences.
Do hope you'll take the challenge....I've read that researchers think 1/3 of people with hypertension can get off meds by following this food plan!
... The hypertensives that benefit directly and the most by this diet are individuals with mild or moderate hypertension.
They didn't test people with severe hypertension...I say this because everyone was weaned off their medication and then given a typical American diet for 3 weeks in order to compare apples to apples before comparing the 3 different diets (a typical American, an American with more fruits and veggies, and the DASH diets). It would have been too dangerous for those with severe hypertension to do this.
I don't know, but I would suspect that if people who had severe hypertension didn't benefit by this diet, it would be because they have an untreated or uncontrolled secondary condition...hormonal problems, tumors, or apnea for instance.
... I don't have a swimming pool.
Oh FG, I don't have a pool either, . I buy a day pass at the public pool in town...
Went grocery shopping and bought food I usually buy...except I had to pick up salt free margarine, low fat cheese (oh, and I did so like the fat in my cheese), low sodium tomato sauce, and low sodium bbq sauce. Didn't find any salt free magarine, and had to find a substitute for the bbq sauce as I couldn't find any that was salt free, hmmmm. Usually make my own bbq sauce so may have to go that route.
The menu was easy to prepare and easy to substitute (forgot to get some things on my grocery list).
Felt comfortable full all day...but didn't eat my last veggie...some work needed here.
Peed alot despite drinking only 2 glasses of water...I really need to increase water intake. Veggies must be somewhat diuretic in nature, .
Swam for 15 minutes last night.
Pressures at 7:13 this am (despite an 8 pound relapse) were 135/80, pulse 89 and at 7:37 am were 120/89, pulse 80. I don't quietly wait 15 minutes before taking my pressures, but I do wait 2-5 minutes between readings.
The average of 90 readings since Sept of last year were 132/87, pulse 71. Pressures before meds and cpap treatment, 200/100.
I just read about a study which shows that fewer than 20% of hypertensive patients actually adhere to the DASH diet guidelines, reflecting the national trends. There's been a decline in the number of people following this diet. It is a shame I think since DASH diet has been shown to lower the blood pressure by as much as 11 mmHg in a person.
The Dash diet is rich in fiber and minerals and low in saturated and total fat. The article states that the research has now suggested that this approach (of targeting total fat in a diet) might not be optimal for reduction of cardiovascular risk. A spokesperson for the American Heart Association (which is named) supposedly says that it comes as no surprise. Will try to find out more.
Last edited by flowergirl2day; 02-12-2008 at 10:38 PM.
...I just read about a study which shows that fewer than 20% of hypertensive patients actually adhere to the DASH diet guidelines, reflecting the national trends. There's been a decline in the number of people following this diet...
That's not surprising...too many people are looking for an easy fix. Making lifestyle changes/modifications is not always an easy thing to do.
On the other side of the equation, too many people don't know about the DASH diet. My doctors didn't tell me...and there are lots of people on this board who are unaware of the diet and its benefits.
...The article states that the research has now suggested that this approach (of targeting total fat in a diet) might not be optimal for reduction of cardiovascular risk. A spokesperson for the American Heart Association (which is named) supposedly says that it comes as no surprise. Will try to find out more. FG
Now that is interesting...do let us know what you learn. I'm wondering if there are any countries (besides the US) who have diets high in fat? Eskimos come to mind, but their fats come from fish...oh well, do let us know if you come across any other info.
Have only roughly followed the menu plan although I have adhered to the DASH guidelines...with the exception of having 1 extra grain last night before bedtime...I'm not really concerned about the exception because I didn't have a grain for a snack the day before...I think the snacks are optional, I'll have to check.
Breakfast seems to be the "easiest meal" to do because I've been having the same foods so I don't have to think about it or plan at all...
oatmeal wtih raisons
whole wheat toast with margarine
3/4 cup orange juice or a banana
Although I like variety, simplicity suits me well.
Am down 4 pounds since Day ONE...so some of my 8 pound weight gain OBVIOUSLY was water weight...hmmm....all of this without a diuretic.
BP 127/87, pulse 85 at 7:01 am
BP 129/89, pulse 89 at 7:14 am
That's all for now folks!
PS Vanessa, are you still with me? You can start any time, !!
I'm on day three - so far so good!! I am having problems eating the amounts as my breathing issues make me not very hungry most of the time - I really have to force myself to eat and I get full very quickly.
I am finding that I am 'struggling' with the grains. I LOVE LOVE LOVE fruits and veggies - and fish is my FAVORITE - so that has not been difficult. The whole grains however, upset my lower digestive system - causing much pain, and discomfort. I too have been eating whole oatmeal with dried fruit each morning - but that has really been upsetting the works so I have been unable to add any other grains.
Not sure what to do about that - it is making me very sick so I have backed off a bit.
Also, I have put on a couple of pounds because I have forced myself to eat more than I normally do - does not make me so happy!
I really want this to work so I can get off hte Torprol and hopefully not need ANY HBP medication - we shall see.
Time to add exercise - which will be the biggest hurdle for me. Working full-time with two kids wears me out - add the four months of breathing problems and I am WIPED OUT -- trying to convince myself to exercise will be an uphill battle!!! But I will try!!
So glad you are doing well with it -- that is AWESOME!!!!!
What is interesting about DASH is how it is not so much about servings but about quantities of nutrients, e.g. 4700 mm potassium for example.
Which raises the question that one might be able to "cut corners" by focusing on the foods highest in these nutrients: spinach, lima beans, and winter squash, for example are massively high in potassium compared to related vegetables. One can get lists of these online easily.
Point being, it might make the diet a little easier to manage by concentrating on foods with the highest quanity of the essential nutrients, and perhaps be able to eat less than the quantity of food recommended overall. Just a thought.
Oh Vanessa, I am so glad, happy, elated that we'll be doing this together...it's so much easier that way.
...I am finding that I am 'struggling' with the grains....The whole grains however, upset my lower digestive system - causing much pain, and discomfort.
Oh I'm sorry about the grain struggle and wish I could help in some way. But it sounds like your body is trying to tell you something and it's probably wise to respect that "conversation". The only thing I can say is that I did find the following government site that may have some tips...[url]http://www.mypyramid.gov/pyramid/grains.html[/url]
I'm wondering if anyone else out there has dealt with this and if they have, what they would suggest...
...I am having problems eating the amounts as my breathing issues...
That's quite understandable...when it's difficult to breath, other things lose their priority!
...Also, I have put on a couple of pounds because I have forced myself to eat more than I normally do - does not make me so happy!
Do you know how many calories you normally eat to maintain your weight? How many are you taking in now? I ask because Toprol is a beta blocker and beta blockers can change one's metabolism. I gained about 10 pounds on my beta blocker and I was only on it about 1 month...looking back some of that was water retension, I'm sure.
...Time to add exercise - which will be the biggest hurdle for me. ...trying to convince myself to exercise will be an uphill battle!!!
Be careful, Vanessa. You may be trying to do too much, especially given the limitations a beta blocker poses. I know exercise is "supposed" to be good for you, but do, oh do, listen to your body! And be gentle with yourself! If you are not able to exercise the way you'd like perhaps some stretching would be helpful instead. I don't say this to discourage you...I just remember what it was like for me when I was on atenolol...it was physically difficult to lift my feet and coordinate my steps...so do what you can and try to be realistic!
That said, I would agree with exercise being an uphill battle...me, I would rather read a book or plan a garden,
Hope you have a good day, and will check back with you tomorrow!
Been having computer problems but hopefully soon I'll get things back in together. Fleishman margarine comes in a sodium free version. I use the regular & it doesn't have much sodium. I love the buttery flavor although I don't like the flavor of real butter. Fam