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DEECEEWIS's Photo DEECEEWIS SparkPoints: (12,268)
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7/8/11 1:42 P

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Hiya Grandma - the book is called "The DASH Diet for Hypertension". I guess it's not accurate to call it a cookbook, but the description on amazon says it includes "two weeks of daily menus and 62 recipes", which is what I'm looking for. I have the original DASH diet book, but the one coming out on Jul 19 has been updated.

Here's a link and have a great Friday! DC emoticon

www.amazon.com/DASH-Diet-Hypertensio
n-
Thomas-Moore/dp/145166558X/ref=sr_1_R>4?ie=UTF8&qid=1310146742&sr=8-4


CHLOEGRACE1's Photo CHLOEGRACE1 SparkPoints: (32,623)
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7/5/11 12:00 A

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you can download quite a bit off the internet; free

“Meeting your goals is 90% attitude.”
Dean Anderson


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GRANDMASHOUSE's Photo GRANDMASHOUSE SparkPoints: (4,052)
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7/3/11 8:32 A

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Hi there, DeeCeeWis!

I just received a 3-pack of books from Amazon.Com on the DASH diet. They were bundled as a single sale, and I've spent the last two days pouring through them. There's a LOT of good information in them.

You say there's a new book coming out on the 19th? Is there a title?


~~~~~~~~~~~
Grandma C.
"Every day can be Day One."
DEECEEWIS's Photo DEECEEWIS SparkPoints: (12,268)
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7/2/11 7:48 P

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I'm also amazed at how much sodium there is in foods. I've never used table salt to fix food - thank goodness, but I do get a lot more sodium in my diet than I'd like since I've been using Nutrisystem. Now I'm only using NS for lunch, but the lunches still have quite a bit of sodium in them.

I'm getting the new DASH diet book that comes out on July 19 - I'm doing more homecooking and might as well do the low sodium recipes in addition to the healthy ones I already do.

SHAP3SHIFTER - I really only drink water or red grapefruit juice and a cup of coffee in the morning. I had never even thought of flavored water as being high sodium, but I shouldn't have been. Good luck to you! DC

SHAP3SHIFTER's Photo SHAP3SHIFTER SparkPoints: (3,434)
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7/2/11 10:53 A

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For years I have cooked from scratch at home. So when I began Sparkpeople and began tracking nutrition I found that on a normal day I always fell below 2000 mg of salt/day. However one eveing my husband wanted to go out to eat. Afterwards I got on Sparkpeople to add what I had eaten and found that 1 dish had more salt in it than I usually eat in a day. I was appalled! Now I am leery about eating out.

An area I have problems with in the El Paso heat is finding quenching drinks that are low in sodium. One I like is half a lime squeezed into a glass of water with a packet of stevia stirred in. This past week my husband found a store with Syntrax nectar whey protein isolate. They have a Caribbean Cooler flavor that is refreshing and has very little sodium. Does anyone have other quenchers they recommend?

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CHLOEGRACE1's Photo CHLOEGRACE1 SparkPoints: (32,623)
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6/27/11 1:41 P

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I, too, was amazed at how much salt I take in. When my nephrologist put me on blood pressure meds, he said, "no added salt". Well, I rarely add salt, just a little on eggs. When I started tracking with Spark, I was amazed how often I was up there or over the 2300. I pretty much prepare all my meals from scratch, but note that salt is everywhere. Thanks for the stats below; I didn't realize only 13% came from the shaker.

“Meeting your goals is 90% attitude.”
Dean Anderson


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GRANDMASHOUSE's Photo GRANDMASHOUSE SparkPoints: (4,052)
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6/25/11 7:39 P

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So far the DASH diet is really working to help lower my BP numbers as well. I can't recommend it enough!


~~~~~~~~~~~
Grandma C.
"Every day can be Day One."
SPARKLELA's Photo SPARKLELA Posts: 417
6/22/11 11:15 A

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Remember - buy items with less than 5 percent DV (Daily Value) per The Dash Diet book.

I stick to items that contain 0-5percent max sodium. Reading the labels so help. As someone posted below, if it tastes salty, spit it out, don't eat it. You're probably tasting 40%DV sodium.

Save your heart

I'm here to control my HBP, so far I take Enalpril 5 mg daily but my bottom number still hovers around 90. So alas, time to get moving :-)

"If you deserve commitment from anyone, it's yourself." Ronnie Nijmeh



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SMOOCHIESMOMMY2's Photo SMOOCHIESMOMMY2 Posts: 1,969
6/20/11 10:12 P

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Thanks for the tips. I was really frustrated today because the nutrition tracker indicated I consumed over 6000 mg in sodium today. That is is just unbelievable. As soon as I move to my new place I am really going to work on cutting back with the fast food, processed food, etc.

I have nothing to lose but weight!

Lakisha on the East Coast

28 Apr 13- Nike Women's Half Marathon
19 May - Color Run 5K
23 Jun - Baltimore Women's Classic 5K
14 Jul- Biggest Loser 5K
8 Sep - Black Girls Run 10K
12 Oct - Baltimore Running Festival 5K
10 Nov - Diva's Half Marathon (Puerto Rico)


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JENNGETTINGBUFF's Photo JENNGETTINGBUFF SparkPoints: (16,020)
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6/19/11 7:30 P

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Great pointers! I am really struggling to get under 2300 mg on even one day, even though I have made huge progress compared to what I was eating 6 weeks ago. Thanks for the tips!

Jennifer, 31
Wife to Tanner, Mommy to Alec and Timothy
LITTLEWIND53's Photo LITTLEWIND53 Posts: 15,545
1/21/11 4:30 A

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Just an add on to my earlier comment.

It has been shown that we only get about 13 percent of our daily sodium from the salt shaker. The other 87 percent comes from processed, canned and pre- packaged foods.

We cannot avoid all sodium as it occurs naturally in some foods and also, our body needs some to work properly, but when you prepare at home from fresh, you will see amazing results.

I use a salt substitute when I must, and I have greatly reduced the fast foods, frozen entrées, etc. My BP is lower than it has been in years, and the edema is severely reduced as well.

Linda

Leader: Living with Diabetes
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10080


YOU can do it.
You CAN do it.
You can DO it.
You can do IT.
SILLYGIRLZAM's Photo SILLYGIRLZAM Posts: 251
1/18/11 5:14 P

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Don't feel bad. I was there too. I've only been tracking my sodium for the last couple of weeks. I was consuming 2x the amount of daily sodium. Yikes! It's been very hard for me to lower my sodium because I thought I was doing good in that area since I rarely add salt to the food I cook with. My problem is the convenience foods. Being a mom of 5 little ones, I depend a lot on processed food to get meals on the table. Though over the last year, I've been making a lot of my own meals and weaning away from processed foods. So I'll be working through my current stock of high sodium items and trying to make it easier for me to meet the sodium limits. Don't despair, it can be done. I haven't had a ramen in about 2 weeks (comfort food for me), but you can do it!
emoticon

�To fulfill a dream, to be allowed to sweat over lonely labor, to be given a chance to create, is the meat and potatoes of life. The money is the gravy.�


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LITTLEWIND53's Photo LITTLEWIND53 Posts: 15,545
1/17/10 11:11 P

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emoticon and emoticon to the team. Glad that you could join us.

If you need to use canned foods for any reason, rinse them to get rid of the sodium. But where ever you can, use fresh. For example, cook up a pot of beans, kidney, white, whatever, then measure them out into ziplock bags and freeze. When you want to make a dish that calls for canned beans, use the ones you froze. Way less sodium! Do this with everything.

As others have said, when you cook at home, YOU control the amount of sodium you ingest. So read labels and make informed choices.

If you have any questions, don’t hesitate to ask. There is always someone around to answer or point you in the right direction.

I wish you much success on your journey.


Edited by: LITTLEWIND53 at: 1/17/2010 (23:13)
Linda

Leader: Living with Diabetes
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=10080


YOU can do it.
You CAN do it.
You can DO it.
You can do IT.
GOSPELCLOWN's Photo GOSPELCLOWN Posts: 5,277
1/17/10 7:11 P

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If it tastes good, spit it out!

There ain't much fun in medicine, but there's a heck of a lot of medicine in fun.

- Josh Billings, 19th Century Humorist


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MAWMAWTAMERA Posts: 1,138
1/17/10 1:34 P

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If adding salt or cooking with it is not your issue, because I do neither and still could not believe the sodium log once I got on SparkPeople, then I would absolutely start choosing fresh alternatives to the prepackaged type. In the long run, it costs about the same, and it is so much better for us. Before you open your pantry and cringe, I would suggest picking one thing you use most and start by making it your first to get replaced. One by one, you can make the change - all at once would probably be too much, at least I know it would have been for me.

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LAMDAGUY's Photo LAMDAGUY Posts: 2,467
1/16/10 4:10 A

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As someone who did exactly what you did, I do have some good advice. Let me begin by saying that I was raised on a lot of salt. When I say a lot, it is an understatement. I was raised that if you could not see the salt on your food, it was not enough. It was like a blanket. Next as I got older I started eating high sodium foods and didn't realize it was so bad.
My advice is first and foremost, GIVE UP THE SALT. Use the Mortons salt substitute(in the dark blue container)and secondly it is vital you give up as much prepackaged meals and foods as you possibly can. This includes frozen foods, fast foods, a lot of restaurant foods, boxed foods, canned foods, and other foods you do not prepare from fresh food products on your own. Thirdly I also discovered the D.A.S.H. diet.
www.bing.com/health/article/mayo-119
17
9/DASH-diet-Healthy-eating-to-lower-R>your-blood-pressure?q=dash+diet&FORM=K1RE

This diet is very helpful in lowering blood pressure. Spark People is a good start but it is designed to help you live healthier. It is not a diet plan and it is not designed to reduce HBP or Type 2 Diabetes. You can just enter the foods manually to keep track of the nutritional values.
Good luck to you and may your journey to a healthier life be an experience you will treasure for all times.
My blood Pressure before I made the changes needed was on average 225/190. Many find that hard to believe, even the doctor was amazed, but it was. Now thanks to the D.A.S.H. and my meds it is down to average 130/70 in 6 months.

DLJ
Business Management Undergrad
SMOKE FREE SINCE JUNE 03, 2009. YEAH!!!
January 01, 2011. A new beginning. My long and short term goals:
1) Lose weight safely and permanantly
2) Live a healthier life to the best of my ability
3) Remove the buildup in my arteries
5) Get my HDL and LDL in good ranges .
6) to be atleast 224 by December 31, 2011


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LARAE329's Photo LARAE329 Posts: 2,981
1/15/10 11:05 P

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I am having a hard time too with sodium. I used to love Swanson pot pies until I read the amount of salt in one, 1500mgs. I almost passed out just from reading it. I am reading labels a lot more now and I had to give up certain foods I loved but they are so high in sodium, you could just shake me over your food because it should be coming out of my pores.

Know God Know Peace; No God No Peace


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SUNNYARIZONA's Photo SUNNYARIZONA SparkPoints: (191,359)
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1/15/10 5:41 P

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How funny to come in here right now....while watching Dr. Oz...Today he had a guy on who had to get his sodium levels down....his blood pressure was sky hi. This guy is a CHEF!!!! PLUS he was eating alot of fast foods. Doesn't really corelate if he is a chef! However....the guy was able to get his sodium under control...you can too.. Try eating alot more FRESH things, and READ THE LABELS on processed stuff...they are almost ALWAYS too high in sodium.

MY NEW saying: (borrowed from Delila)

"If you want to do something, you'll find a way, if you don't, you'll find an excuse."


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LOUDGUYRICK's Photo LOUDGUYRICK Posts: 20
1/15/10 5:24 P

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Hello all!

As part of my joining this website I have started to track my sodium intake, something I've never done before. And yes, I'm an idiot to not have done it prior to this, given HBP is rampant on both sides of my family, but there you have it.

At any rate, now that I am actually tracking my sodium, GOOD LORD, am I taking in too much! So, good citizens of SparkPeople land, gimme some suggestions as to how to knock this thing down!

Rick

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