I'm going to DASH, Part 2 - High & Low Blood Pressure Message Board

bethsheba · 02-22-2008, 05:45 AM

Hi flowergirl!

I agree with you about having a "treat" now and then. I certainly have't been perfect on my DASH plan, but despite this my pressures have been dropping and are not as "bouncy"...no spikes.

Your foods sound scrumptious! I know you have limitations with your diet, but you might want to check out some of the DASH recipes and tailor them to your needs. 67 Dieticians (with more than 320 years of education and goodness knows how many years of experience) have put these recipes together and I have to say the recipes are GOOOOOD....but I'll also say that I'm not a fussy eater and like most anything providing it is well prepared.

Hope you're feeling better, Flower...it made me sad to read that you had a rough day yesterday.

Take care.

Bethsheba

bethsheba · 02-22-2008, 06:01 AM

Day 11

I can't believe there are only 3 days left of the challenge...but I'm not going to stop DASHing...I really, really like this kind of eating...BUT i've got a long way to go.

b shredded wheat with prunes
milk, skim
toast with margarine (I'm supposed to have a second grain with every
breakfast but for some reason, I don't remember to do this--maybe that's
why the bedtime snack)
orange juice

l tried something NEW

Swiss cheese sandwich with
2 teaspoons sunflower seeds
1 tablespoon lite mayo
2 slices whole wheat bread with flaxseed (this was GREAT!!!)
low fat, low sodium cheddar cheese (what can I say, I like cheddar
better and substitutions are ok!)
3 slices fresh tomato
2 slices red onion
1 green belll pepper ring (I used a red bell pepper that I had in the freezer--used up my green pepper in the sweet/sour pork recipe)

When I made this, I melted the cheese in the microwave....believe me, this sandwich was goooood!
strawberry milkshake with milk and frozen strawberries (and no, I will never tire of my milkshakes...have always had them every am with breakfast so I am glad that I can continue to have them with other meals)

d Had planned on having Blackened Beef wtih Greens and Red Potatoes but given the weather, did not venture to the store. Pulled out sweet/sour pork and rice from the freezer...Must get more menus made up ahead of time!!
This was fast and tasty...no complaints.

Another strawberry milkshake, some baby carrots and 3 cups of hot chocolate...what can I say? It is COLD outside.

BP 125/88, pulse 65 at 5:53 am
123/86, pulse 65 at 5:57 am
Weight, up a pound (I'm not eating all of my veggies and I suspect I'm gaining water...this is the highest weight I've been since Christmas). I think pressures may be up some because I had 2 servings of the sweet/sour pork and therefore I DOUBLED my sodium...now why did I do that? Ughhhhhh.

flowergirl2day · 02-22-2008, 08:40 AM

Hello,

here is one of the two recipes I use for super healthy muffins. This one uses no fat.

Muffins

1 C wheat bran
3/4 C oat bran
1/3 C crushed flax seed
1 C whole wheat flour
2 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1 tsp allspice and/or cloves

3 eggs
1/3 C brown sugar
1/2 C Splenda
1 tsp vanilla
1 1/3 C plain yogurt (I use 4% MF)

Add a couple of the following ingredients:
raisins
a couple of bananas
walnuts
dry apricots, chopped
cranberries
blueberries
prunes
basically, any fruit goes

Mix dry ingredients, spices, fruit & nuts.
Mix eggs, liquids & yogurt and combine with the above.
Spray a muffin pan with Pam and fill 2/3 full.
Bake @ 350 for about 20 minutes.

You can skip the Splenda and increase the amount of brown sugar by about 1/2 cup or add the same amount (1/2C) of white sugar. I always make two batches and freeze a bunch.

bethsheba · 02-22-2008, 08:46 AM

FG,

The recipe is in my printer! Thanks so much...will have to buy more craisons because I used them up on my cereal. Bet they're good in the muffins.

Just bought the flax seed when I went shopping last time. Have no experience with it whatsover other than it was in my whole wheat bread this am and the bread was very, very good (was this because it contained brown sugar, I wonder?).

Oh, I've been meaning to tell you that in Canada, if I remember this correctly, although the food may be labled "whole wheat", it may contain as little as 30 percent whole wheat...thought of you when I read it but I really should have written down the info for accuracy's sake.

Bethsheba

flowergirl2day · 02-22-2008, 09:17 AM

Beth,

you are doing great with your diet. Keep up the good work.

I think one of the muffins would count as a serving of grains.
It would be also be more enjoyable to eat, compared to bread or other grains. I have never had any problems with getting enough grains!!! My great weakness. Unlike you, I get too many grain servings.

As for the flax seed, it is a great source of nutrients similar to those in the fish. In order to get the most out of it, it should be CRUSHED because it passes through the digestive system whole if it isn't. If you decide to bake the muffins, you can get flaxseed in the bulk section at the grocery store either whole (and grind it yourself) or you can buy it already ground. It keeps well for about 6 months in the freezer (mine is in a lidded plastic container). If you skip it in the recipe, just add more oat or wheat bran.
I will check out some of the DASH recipes though I have limited time to spend in the kitchen unless I have a day off. Any diet that requires preparation of specific meals would be a challenge for me to follow.

Your menus sound delicious. Do not worry about not having seen any weight loss yet. The same thing happened to me last year after I started an intensive exercise/diet regime. I did some reading about it then. All I remember is that our metabolism works in funny ways and by exercising so much I was increasing muscle mass, which is heavier than fat. It is normal for people to GAIN some weight initially. The antihypertensive medications so many of us have to take, which initiate weight gain, do not help.

I got through the night somehow and slept for a bit sitting up in a chair. I think I'll have to stay home from work for another day. Hubby was going to take me to the ER last night. I feel better now. I hope it is going away and things will get back to normal. Thank you for your concern.

flowergirl