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    EHERATH   63,051
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30 Day Slim Down Day 5

Thursday, January 06, 2011


BFBM...1/2 of it at least :/
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EHERATH 1/7/2011 11:26AM

    Thanks so much! I will definitely look into it :)

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DHANEY 1/7/2011 10:25AM

    LOL...one more thing. Oils. If you cook, cook with canola or olive oil. These 2 oils are trans fat free and heart healthy. Look for oils that have 0 trans fat. Invest in oil misters, one for each oil you use. They are about $15 BUT you will actually save money verses buying the cans of spray oil. It helps you really use the good oils in your diet without adding any chemicals that the spray can oils have. And look for things that state hearth healthy but look on your nutrition info. You want to make sure that frozen meals, if you buy them, have less then 500g of sodium. Canned soups, make sure they use sea salt and less than 500g of sodium. Your max intake should be no more than 2,300g of sodium a day if you are in the prehypertension phase. Just check out that DASH book and it will explain what the AHA recommends. :-)

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DHANEY 1/7/2011 10:16AM

    As for the sodium. I have this issue as well. I will tell you cardio including walking (like at your college gym track)eliptical and biking helps ALOT. The cardio helps with the blood pressure. Like I said with the BFBM march in place if it feels tool tough and do what you can do. As long as you get your heart rate up in your healthy range for fat burning.

Food, I had this same problem. Best things to help lower blood pressure are going to be things naturally rich in potassium and magnesium. I would suggest trying the DASH diet. This diet was made strictly for high blood pressure and it's doable. It's endorsed by the AHA and virtually all doctors. Drink water, lots of water. Also, celery, natural almonds (no salt) with dried cranberries mixed in make a great snack that lowers blood pressure. Sweet potatoes, eaten in moderation do wonders as well. I usually peal them and slice them into thick wedges, spray olive oil on them and use either Mrs. Dash or sea salt with pepper and bake them on a cookie sheet for 45 minutes. Half way through flip them. Great alternative to french fries and will also satisfy a sweets craving. Try to buy no sugar added things. When it comes to fruit, best to buy natural but also buy frozen. My doctor recommended frozen because you get more variety without sacrificing money from them going bad. If you get the DASH diet book, you will not regret it. If you lived closer to me, I would let you borrow it.

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DHANEY 1/7/2011 10:04AM

    BFBM is a hard workout to do. The only way I could get through the whole workout was to modify what I could modify. If that meant marching in place until I caught my breath, that's what I did. You are doing great!

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WORKNPROGRESS27 1/6/2011 11:45PM

    You are doing great!!!! Just keep it up. My advice Do it until you have to stop just like you are doing. It will get easier. Anyways you may actually end up liking doing cardio. For the diet. It is really hard to do but it is totally better for you to do unprocessed food. Banana's are really high in potassium, which counteracts sodium. You are on the right track. Keep it Up emoticon

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HEATHER_RUNS 1/6/2011 10:48PM

    You look really tired! That must be a tough workout! Good for you for sticking it out as long as you did! I'm sure it will go better next time.

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