Control hypertension without medicine - real life story

Here is my real life story about how I licked hypertension (high blood pressure). I belong to the high risk group because I am 60 years old and I have close relatives who have died from burst blood vessel in the brain plus a cousin who had been on hypertension medication for 20 years.

About 2 over months ago the doctor measured my blood pressure to be 150 over 90. A week later, it was 150 over 100. This would place me in the stage one hypertension. The doctor wanted to put me on medication, but I pleaded to try to control the blood pressure via diet plus exercise as once I go on hypertension medication, I would have to take it for the rest of my life. I was told to see him again in 2 months time.



I bought a digital blood pressure monitor and started avoiding fried food, oily stuff and reduced my intake of meat and took more toufu. I started exercising using my zero cost exercise machine. However, I am a widower and have to eat out, and thus cannot control my salt intake. The blood pressure was erratic - ranging from 140 over 90 to as low as 90 over 60. On the whole, however, it was better than the initial readings by the doctor.

When I saw the doctor again, he said the he will have to take the higher reading and wanted to put me on low dose medication. I pleaded to try dieting and exercising again and was told to see him again in 3 months time.

Now I started to cook my own food so that I can control my diet. I can say that my blood pressure is under control now.

More later.

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Fibromyalgia Diet That Works

Fibromyalgia Diet That Works by Hailey Harris

So you may be wondering what to do about the fibromyalgia pain and other devastating symptoms you have. You may be wondering if there is a fibromyalgia diet out there that works. See if this scenario sounds familiar to you. You have gone from doctor to doctor looking for a diagnosis. You have terrible pain in the trigger points, you are severely fatigued, anxious, experiencing brain fog, but don't know what to do.



Doctor's are having a hard time diagnosing you and treating your symptoms. You may feel crazy, like no one understands how you are feeling and what you are going through. Doctor's may not know how to treat you, but there is help. You are not crazy! There's a secret out there in the medical community that can help your Fibromyalgia symptoms get better. Studies have proven that changing your diet will help you find relief from your fibromyalgia symptoms.



A magic diet? No, there is no such thing. But there are some things that research is validating when it comes to your diet and fibromyalgia. Listen to your body. Everyone's metabolism is unique and so is everyone's diet. There are some dietary changes that you can make to help aid your body in healing and feeling better. Get rid of the white processed foods that are packed with refined sugars. Also, cut down on fatty foods. Eat more fruits and veggies. Does this sound familiar? Isn't what our parents have been telling us for years? Well, the hard part is following through on these suggestions. Fruits and veggies can have amazing benefits for Fibromyalgia sufferers. Fruits and veggies are good sources of vitamins, minerals, fiber, antioxidants and other good nutrients. Eating these has many advantages.



Take the carrot, for instance. It is packed with Beta-carotene which is an antioxidant full of nutritional benefit. Beta Carotene can also be found in apricots, broccoli, kale, spinach, and squash. Another great antioxidant is Vitamin C. We know where some of the major sources of Vitamin C are found: tangerines, oranges, grapefruit, tangelos, etc. But did you know that there is a whole bunch of Vitamin C hanging out in green stuff as well? You can get these from green sources such as broccoli, green leafy veggies, green peppers, kiwi, and more. These antioxidants are essential to your good health and fight against fibromyalgia.



Most people eat less than half of the amount of fruits and veggies they should in a day. Getting at least 5-9 servings each day is recommended in the Food Guide Pyramid. I think we should tend to lean on the 9 a day. I know this sounds like a lot but the benefits are so worth it. Try and eat fresh fruit and vegetables and only go to canned or frozen in off-seasons or when there isn't fresh available.



More helpful diet tips to help fibromyalgia sufferers include; drink more water. Help your body flush the toxins out and to eliminate waste. This can drastically help your intestinal problems that you may be experiencing with your fibromyalgia. More protein and less carbs help just about every body type whether you have fibromyalgia or not. It helps fight the fatigue as well. Stay away from caffeine. Caffeine can make your bad gut worse and make your symptoms of IBS and fibromyalgia worse.



Like I said earlier, there isn't a magic diet that is going to cure you overnight but with some discipline and attention to your diet you can succeed in ridding yourself of the pain and fatigue associated with this terrible condition. You can feel better and completely eliminate fibromyalgia symptoms, there is hope. You can lead an energetic joyful life full of the activities and experiences you once did.





Copyright (c) 2007 Hailey Harris



Hailey Harris is an expert in Fibromyalgia after dealing with health problems for more than 8 years. She is now symptom free and spends her time teaching others how to do the same. Ridfibromyalgia.com (http://www.ridfibromyalgia.com ) is a site devoted to helping sufferers of Fibromyalgia. For free healing tips visit http://www.ridfibromyalgia.com/how.html .




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What IS a Healthy Diet

What IS a Healthy Diet
by: Chris Chenoweth

There is so much information about what is healthy and nutritious these days that it is very difficult to sort out the hype from the truth. Following a healthy diet can be accomplished by making some simple adjustments to your current diet.

If you think it is just too much trouble to make some simple changes to improve your family’s diet, think again. Most people do not realize the incredible impact that a healthy diet has on our bodies, making the difference between poor health and good health.

Along with regular physical activity, a healthy diet is the most important factor that determines your weight. If you are overweight or obese, your chances of developing many diseases or conditions, including heart disease, diabetes, high blood pressure, osteoarthritis, and certain cancers, increase significantly.

EASY STEPS TO A HEALTHY DIET

Your first step to following a healthy diet is to make sure you include food from all food groups. Vegetables, fruits, whole-grains, legumes, lean proteins and low fat milk products should all be incorporated into your daily diet.

*VEGETABLES – A diet rich in fruits and vegetables can lower the risk of heart disease, stroke, and cancer. It also contributes to a healthy weight, reducing your risk of obesity and the conditions associated with it. There are a multitude of vegetables to choose from, the healthiest being dark green vegetables like broccoli, lettuces, and kale, orange vegetables like carrots, sweet potatoes, and squash, and red vegetables like red peppers and tomatoes.

*FRUITS – Eat a variety of fruits each day, canned, dried, fresh or frozen. Stay away from fruit juices as they can be high in sugar. (Unless you make the juice yourself.)

*WHOLE GRAINS – Choose whole grain cereals, breads, rice, and pasta. Read the food label and make sure the grain that is listed such as wheat, rice, oats or corn is referred to as WHOLE in the list of ingredients. Whole grains are an excellent source of fiber. Fiber can help reduce your risk of diabetes, heart disease, and cancer.

*LEGUMES – This class of vegetable includes beans, peas and lentils. They are low in fat, contain no cholesterol, are high in protein, and have phytochemicals, compounds that help prevent heart disease and cancer. They are also a good source of fiber. Add pinto, kidney, black and garbanzo beans, split peas and lentils to your daily diet.

*LEAN PROTEINS – Choose lean meats, poultry, and fish. Bake, broil, or grill it. Do not fry! Beans, nuts and seeds also provide protein.

*LOW-FAT MILK PRODUCTS – Eat low-fat yogurt, low-fat cheese or low-fat milk every day. Dairy products can lower your risk of diabetes and help build strong bones, reducing your risk of osteoporosis.

There are a variety of foods that should not be present in your diet except in very small amounts. These foods, such as sugars, alcohol, and some fats, contribute to diseases and poor health.

*SUGARS – Avoid foods containing sugar. You know what they are! Always check food labels to see how much sugar is present as some foods contain sugar that may surprise you.

*ALCOHOL – Avoid alcohol. If you must drink, limit intake to one drink a day. Alcohol can increase your risk of many conditions including some types of cancers.

*FATS – There are different kinds of fat in our foods. Some are detrimental to your health and others are very healthy.

1. Monounsaturated fats (olive oil, flaxseed oil, peanut oil and avocados)

2. Polyunsaturated fats (safflower, sesame, sunflower seeds)

These fats raise your good cholesterol levels. To stick to a healthy diet, choose foods with these fats.

3. Saturated fat and trans fatty acids raise your bad cholesterol levels, contributing to your risk of heart disease. Limit your intake.

Saturated fats are found in beef, veal, lamb, pork, lard, butter, cream, whole milk dairy products and can be present in processed foods like frozen dinners and some canned food. Always check food labels before purchasing.

Trans fatty acids, the kind of fats that increase the risk of heart disease, are formed during the process of creating cooking oils, shortening, and margarine and are found in commercially fried foods, some baked goods, and crackers. When checking food labels, make sure the ingredients do not include hydrogenated fats.

Following a healthy diet is a necessary step for the improved health of you and your family. It is not difficult to make the simple changes necessary to change an unhealthy diet to a healthy one. The advantages, better health, longer life, and more energy, far outweigh any inconveniences you may experience.

About The Author
Chris Chenoweth is the author of the DO-IT-YOURSELF HOME, HEALTH & MONEY GUIDE, 500 pages of household tips, home remedies, diet and nutrition information, health issues and thousands of recipes! Money Home Biz. If you would like additional information on healthy ways to lose weight, learn how to burn fat with one of the most effective and healthy fat-burning systems available, the BURN THE FAT program. Burn the Fat
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What Are Phytonutrients?

What Are Phytonutrients?
by: Mary Desaulniers

Folk wisdom has always singled out fruits and vegetables as being indispensable for health, but it has only been within the last thirty years that we know why. Science and technology have isolated compounds in plants and vegetables that have literally been our life-savers. These are phytonutrients which all fruits and vegetables produce because their means of survival in the environment is through the release of disease-fighting phytochemicals. Phytochemicals stimulate the production of protective self-repairing cells in plants. They also produce the same kinds of responses in humans. For example, they release protective enzymes that inhibit cancer-producing substances, thus reducing our susceptibility to disease. It makes sense for us to harness the powers of plants in our diets. Four sources of phytonutrients that cannot be ignored if we want to remain healthy and cancer free are berries, cruciferous and dark, leafy vegetables, soy and red wine.

Berries, such as blueberries, cranberries, strawberries, blackberries, raspberries offer the highest sources of phytonutrients. They all produce a natural substance called ellagic acid which has been shown to be a good defense against carcinogens because they suppress tumor development. Blueberries have the highest antioxidant content. High in flavonoids, they also provide powerful protection against prostate cancer. Two and a half cups of fresh strawberries a day can supply enough vitamin C to help restore sperm production in men. Cranberries have been known to prevent cystisis, a painful and often recurring urinary tract infection in women. A study involving 72 postmenopausal women found that 10 ounces of cranberry juice every day reduced the likelihood of bladder infection by 58%. Cranberries have also been shown to reduce stomach ulcers and lower LDL cholesterol levels.

Cruciferous vegetables (like broccoli, Brussels sprouts, cauliflower) and dark leafy vegetables (like swiss chard, spinach) also have high levels of antioxidant phytonutrients. In a study conducted by New York's Strang-Cornell Cancer Research Laboratory, women who consumed a diet high in cruciferous vegetables experienced a dramatic drop in estrogen levels, which means that these vegetable are definitely powerful tools for fighting against breast cancer. The assumption is that the phytochemicals in these vegetables deactivate potent estrogens, thus preventing estrogen-sensitive cells, particularly in the breast , from developing tumors. Sulforaphane, another phytochemical in cruciferous vegetables, triggers a self-defense system in the body that acts to detoxify carcinogens. Spinach contains four times more beta carotene than broccoli and is a good source of vitamins C and E. It also has high levels of photosynthetic proteins which convert sunlight into energy. Researchers at the Massachussetts Institute of Technology are harnessing the power of spinach in a new direction--creating highly cost-effective solar panels.

Soy is another phytonutrient rich food. Soy products contain genestein, which has been shown to have strong anti-cancer properties. It contains as well phytoestrogen, which has been shown to reduce the risk and spread of prostate cancer. Researchers suggest that the phytonutrient isoflavones, like phytoestrogen, may reduce the risk of breast cancer. Another isoflavone compound in soy called daidzein has also been found to improve cholesterol and triglyceride levels in women. A study conducted at the Cedars-Sinai Medical Center in Los Angeles has uncovered evidence that this estrogen-like compound is the main reason for soy's healthy effects. Women with low estrogen levels seemed to have benefited most from daidzein, which reduced LDL cholesterol and total cholesterol levels, leading researchers to recommend that women include soy food products as part of their cardiovascular risk reduction strategies.

And last but not least is the phytonutrient, resveratrol, found in red wine, that literally makes wine drinking a cancer-fighting measure. Resveratrol is present in the leaves, twigs and bark of the grape vines. And red wine, which is fermented from grape skins, seeds and twigs tends to have large quantities of these cancer-fighting substances. Resveratrol has also been demonstrated to be a potent antioxidant (more potent than vitamin C alone) which can act synergistically with vitamin C, thus enhancing the effects of each. It also prevents the formation of blood clots and promotes the formation of new dendrites in the brain.

Let us put all these phytonutrients to good use. Why not sit down to a hearty soy burger, broccoli spears and cauliflower salad, warm berry compote and a glass of red wine? Yummy! Life cannot be better!

About The Author
Mary Desaulniers

A runner for 27 years, retired schoolteacher and writer, Mary is helping people reclaim their bodies. Nutrition, exercise, positive vision and purposeful engagement are the tools used to turn their bodies into creative selves. You can visit her at http://www.GreatBodyat50.com or learn how she lost her weight at Great Body Protein Power
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The Mayo Clinic Diet And The 7 Rules of Dieting

The Mayo Clinic Diet And The 7 Rules of Dieting
by: Gary Holdon

Rumors have been going around for years that the Mayo Clinic's get-thin-quick weight loss routine says it's okay to eat all the vegetables, fruits, meat and fat you want. The genuine Mayo Clinic has made statements repeatedly for years that they have nothing to do with the "Mayo Clinic Diet," and they do not in any way endorse it. The real Mayo Clinic have even issued statements saying that it may be unhealthy for many people.

The Mayo Clinic site is the place you should go to if you want the truth. On this site you will find information for the REAL clinic, with tips and guidelines for healthy eating and diet information.

The Basics

When you lose weight, you are using up more calories than you are taking in. You have to take in less calories than you use everyday in order to lose weight. Eating a healthy, balanced diet that suits your particular lifestyle, and being physically active everyday, is the only way to lose weight.

A diet has to be individualized to your particular lifestyle in order to be effective. There is no one-size-fits-all, standardized diet. In fact, your dietary needs will change over your lifetime. You need different things at different times, and you have to always pay attention to what is happening with your body and adjust your diet accordingly.

7 Rules of Dieting

1. Try to have more fruit in your diet than vegetables.
2. Avoid or decrease intake of cholesterol and saturated fats.
3. Watch your intake of salt and sweets.
4. If you drink, be moderate and don't drink too much.
5. Think about food portion size and make sure meals aren't too big.
6. Keep an eye on your calories.
7. Make sure to get some kind of physical exercise everyday.

Carbohydrates

These provide most of the energy for your body. Foods such as whole grains, legumes and many types of beans are called "complex carbohydrates." Foods containing these complex carbohydrates are common in the Mediterranean where the incidence of obesity, heart disease and diabetes is rare.

You should get 45-65% of your calories everyday from carbohydrates. If you want to keep those carbs balanced, get lots of fruit, milk and complex carbohydrates, and watch your intake of sugar and white flour.

Cholesterol

Cholesterol actually has a vital function in our body: the function of building and maintaining cells. Cholesterol makes it easier for the cells to do this. However, our bodies make pretty much all the cholesterol we need which means that all the cholesterol from meat, eggs and dairy end up lining the sides of our arteries.

It's best to take in no more than 300 milligrams of cholesterol every day.

Fat

Fat is also useful for the body. It contains energy concentrated, providing more than protein or carbs. Fat is used in the body to metabolize certain vitamins. It also contributes to healthy cells and neural pathways in the brain. But, some fats are more damaging than beneficial. Red meat, for example, contains trans and saturated fats, which have lots of cholesterol and can cause heart trouble.

Try to get only 20-35% of your calories from fat everyday, and try to get them from nuts, vegetable oil, fish oil and other non-animal sources.

Fiber

The tough part of vegetables is fiber. There is both soluble and insoluble fiber, and you need both. We get fiber from wheat, green vegetables, fruits, bran and oats.

Women should get 21-25 grams of fiber everyday. For men, it's 30-38 grams.

The real Mayo Clinic recommends a balanced diet of complex carbohydrates, vegetables and moderate servings of meat. It recommends you watch what kind of fat you eat. It is stressful to lose weight suddenly and can cause health complications. The Mayo Clinic recommends losing weight over a longer period of time, so your body has time to adjust to the changes. Diet plans that sell quick weight loss plans should be avoided. Here are some guidelines according to the Mayo Clinic's Nutrition Center:

Protein

Protein is important for nearly every part of the body's system. It's in your muscles, bones, skin, organs, blood, enzymes and hormones. You get protein from a variety of sources like meat, poultry, legumes, seafood, nuts and seeds.

You should get 10-15% of your daily calories from sources rich in protein.

Find Your Own, Personalized Diet

As we said earlier, the Mayo Clinic emphasizes that you must individualize your weight loss plan. Everyone is different, and your own personal diet should match you perfectly. On their website, they provide the Daily Calorie Calculator. You can use this to help you plan an appropriate weight loss plan.

For example, this is what a typical plan might look like:

Subject: Female, 225 lbs, 5' 6"
Recommendations (these are daily amounts):
Sweets and candy: no more than 75 calories
Fats: 3 servings
Protein/ Dairy: 3 servings
Carbohydrates: 4 servings
Fruits: at least 3 servings (more is okay)
Vegetables: at least 4 servings (more is okay)
Vegetables: 4 or more servings

On the site, you can also find sample menus that include number of calories and special ideas to help you lose weight. Here is an example of the type of tips you will see:

Eat more vegetables and fruits with all your meals
Try out some foods you are not used to and also try different combinations of your favorites
Eat a salad or soup before your main meals
Open a health food cooking book and grab some healthy cooking ideas
By the way, have you ever heard about energy density?

What Is Energy Density?

This is rate the Mayo Clinic uses to determine how much energy a given food will provide. It is a comparison of the number of calories in a food and food portion size. If, for example, you consider a sugary desert like chocolate cake, it is high in energy density, so a small amount of cake will give you lots of energy. However, it takes more cake than other, less energy dense foods, to make you feel food. Broccoli, on the other hand, has very low energy density, so you eat much less broccoli and feel full.

The ideas of the Mayo Clinic are really nothing new, but they are based on sound dietary concepts. They emphasize eating a balanced diet and shedding pounds slowly and steady over time. Beware of imposters who use the Clinic's good name to sell their get-thin-quick diet scams!

About The Author
Gary Holdon is a writer and internet publisher who likes to publish Weight Loss Information. You can check out 11 Weight Loss for more.

What are Phytonutrients? | Home | 5 warning signs your diet isn't working
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5 Warning Signs Your Diet Isn't Working

5 Warning Signs Your Diet Isn't Working
by: Frederic Patenaude

Let me ask you a simple question: do you feel you're getting the best results from your current food program? After all, we all want the same things: increased energy, a fit and sexy body, to live longer and healthier, avoid and heal health challenges, and a sound nutritional approach.

Sometimes it happens that you may be doing well for a while with your diet, but imperceptibly you move away from the results you're looking for, and sooner or later you realize, “this diet isn't working for me anymore!”

To prevent that from happening, here are some warning signs to watch out for and what to do about them.

1. Cravings

It's perfectly normal to experience cravings for cooked and processed foods when you transition to a mostly raw or all raw diet. The problem occurs when these cravings persist and don't go away.

In my experience, there are two causes for cravings: nutritional and emotional. I will review nutritional causes now, as emotional causes are complex and beyond the scope of this article.

Nutritional causes are fairly simple: if you're not eating enough calories from fruits and vegetables, you *are* going to crave cooked and processed foods.

The trick is to be able to consume enough fruits to get your calories, without consuming more fat than you need to (and at the same time consuming enough greens for minerals).

Eating too much fat will also cause cravings, while a nutritionally-sound low-fat approach is the best remedy against cravings.

Keeping in mind that the average active woman needs 1800 to 2500 calories per day, and the average active man 2500 to 3000, a short visit to www.fitday.com should let you know if you're consuming enough calories from fruits and vegetables.

2. No Energy to Exercise

If you have no energy to exercise, or are not making progress in your fitness program, it's probably because you're not consuming enough calories and/or you are consuming too much fat. It's often a sign that your diet is not working.

An energy deficit will be obvious when you follow a fitness program. If you're barely consuming enough fruits and vegetables to meet your dietary needs, you can't expect to have extra energy to exercise.

Also, an excess of fat in the diet can cause a “run-down” feeling which may prevent you from experiencing the energy to exercise.

We often tend to “under-estimate” the amount of fruits and vegetables we should eat, and “over-estimate” the amount of fat that it's okay to eat.

By checking out that your daily consumption of fruits and vegetables is adequate to meet your energy needs (at www.fitday.com, for example), you can also verify that your fat consumption by calories is less than 10-15%.

3. Waking up in the morning tired

Waking up in the morning still tired is also a sign that your diet may not be balanced. This is often caused by eating excessive quantities of fat, especially coming from nuts and seeds, and/or eating late at night. My suggestion would be to try eating only fruits and vegetables, without fat of any kind, for about 3-4 days, and avoid eating later than 7 p.m., and see how you feel.

Chances are that you'll start waking up in the morning much more refreshed and energetic!

When that happens, just make sure that when you reintroduce fats into your diet it's in small amounts (I've provided guidelines in my book "The Raw Secrets").

4. Inability to maintain weight

Two things can happen here. Either you haven't been able to *release* the weight you were carrying around in excess, or you're getting thinner than you'd like to be.

In the first case, if you're still struggling to reach your ideal weight, even though you've transitioned to a raw food diet, you may simply have the wrong nutritional and lifestyle approach. My suggestion would be to join us for our next Body Enlightenment System.

If you're getting thinner than you'd like to, you should also review the articles on weight (click here). Know that the best thing you can do is to combine strength training (basically lifting weights or high-resistance bodyweight exercises) and *eat big*!

If you wish to gain significant muscle mass, you can, even on a raw food diet. But you'll need a good training program and to consume sufficient calories from fruits and vegetables. For a woman, that means at least 2500 calories per day on average, and for a man at least 3000.

5. You're confused

Another sign that you may be heading towards a diet “disaster” is having the feeling of confusion and doubt. Eventually, that feeling may intensify and lead you to either give up entirely or try other programs that won't work.

The solution to this is to gain sufficient knowledge to avoid this confusion, go to the root of emotional issues behind food, and join a group for coaching and community that can provide you with constant support and inspiration to continue on the path of radiant health.

Your next step? To take what you've just learned and put it to the test right away!

About The Author
“Frederic Patenaude, is the author of the book "The Raw Secrets". Sign up for his weekly "Raw Vegan Tips,” and as a bonus, get your free "raw recipe of the week". Visit Raw Vegan (close new window to get back to this page) while this bonus is still offered"
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