Lose weight & lower blood
High blood pressure diets may be different for everyone.
Here are a few easy suggestions to get you started.
HEALTH AND DIET
10 Fat Loss Rules
1. Don't skip breakfast.
Research shows dieters who skip breakfast don't lose weight
as rapidly as
those who eat a well balanced breakfast every morning.
2. Avoid using the scale as a monitor of your progress.
When dieting, fat, muscle and water levels are reduced.
These three components
of your total body weight may be altered unevenly during periods of increased
activity and or reduced calorie intake. Thus, you may lose two pounds of fat,
(a noticeable accomplishment), gain two pounds of muscle, from walking and/or
jogging, and lose half a pound of water. Your scale would reveal that
you only lost a half a pound, which could lead to a feeling of discouragement
before you have the chance to follow through with your diet and exercise program.
3. Take a multiple vitamin/mineral every day.
When you're dieting, your nutrient intake may not meet
Take a complete multivitamin along with meals.
4. Chew your food slowly and drink lots of water with meals.
It takes approximately 20 - 30 minutes before you perceive
a sense of fullness
from eating, so try to eat as slowly as possible.
Drinking water helps to wash out your system.
Take the time to choose a good brand of spring water to drink
during your diet/exercise program.
Add a hint of lemon or lime to add an extra taste without
Drinking water at room temperature will promote digestion and help
slow you down so you eat less.
5. When you're done eating, get up and leave the table.
As long as you're at the table, the urge to eat will be
Try to get up as soon as you're done so that you will be
less likely to have seconds.
Also, plan to have other family members take care of cleaning
after dinner. This will get you out of the kitchen and off on
your "after dinner walk" right away.
6. Do not keep fattening snacks in the house.
When you go on your "lower blood pressure" diet, everyone
in the household
should be prepared to follow your lead for the first few weeks. Tell them
to stash their snacks out of your sight until you've gained control
over your eating habits.
7. Replace any "eating habit"
with an "exercise habit"
of some sort.
Many people use food as a reward to make themselves "feel
everything! Instead, go for a walk, work on a hobby and get those
thoughts out of your head before you go near the refrigerator.
8. Try on new clothes.
Nothing seems to help focus a diet more than shopping
In the beginning, you may not like what you see. Choose what size you
would like to be and set it as a goal. Buy something a size or two too small,
and try it on each time you feel the urge to eat.
It will give you the motivation to stick to your diet for another day.
9. Incorporate thermogenic
(hot) herbs and spices
into your meal selections.
Individuals eating meals "spiced" up with cayenne (red)
pepper and mustard
powder display higher rates of calorie burning due to the thermogenic
action of these spices. Try spicy, grainy mustard spread and medium hot
salsa for tasty thermogenic food condiments. Hot spicy food may also
temporarily reduce your appetite, and encourage you to eat less.
10. Walk as much as possible.
Walking reduces your appetite as well as burning calories.
Make an honest
effort to walk more. Park at the furthest spot in the parking lot
instead of the closest. Walk after dinner, or whenever you feel the
"habit" urge to eat. Start by walking just 30 minutes every day.
Gradually increase your pace until you are walking a mile in about
half an hour. (2 mph) You'll burn 150 calories each time.
By the end of the week, you will have burned off 1050 calorie.
Aerobic exercise accelerates the weight loss process.
Individuals with high blood pressure,
diabetes, heart, liver or kidney disease,
pregnant/lactating women or anyone under the age of 18, should consult a physician
before starting any weight loss program.
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The information contained on these pages is for general
reference purposes only.
It is not a substitute for professional medical advice. You should always seek the advice of your
physician before starting any new treatment.
Sunset relaxation therapy (SRT) is a stress management
designed to reduce stress and lower blood pressure.
Feel free to tell your doctor about Sunset Relaxation
Video and Sunset Relaxation Therapy.
SRT has been accepted by medicare, with doctors orders, as a therapeutic, psychological measure
and stress management technique to instantly reduce stress and lower blood pressure.
This stress management tool is now being used by many home health agencies.
If you think you have a stress disorder or have a difficult
time managing or dealing with stress,
talk to your doctor about beginning some sort of stress management training.
The sunset relaxation and stress management technique may give you exactly
the stress relief you are looking for
Stress relief and stress reduction are extremely important if you have high blood pressure.
If your doctor has any questions about the Sunset relaxation
you can have him contact me directly