SparkPeople Dash Plan for Hypertension Team Messageboard This is a team for people following the Dash Diet for Hypertension to lower their blood pressure. SparkPeople Dash Plan for Hypertension Team Messageboard Spark Tracker vs. dash Is the Spark Tracker food recommendation log the same as Dash or does it meet the same requirements as DASH. It seems so Tue, 30 Jun 2020 19:01:16 EST Cookbook Which DASH diet Cookbook would be best for losing weight please? Fri, 24 Apr 2020 23:16:20 EST New to Dash Diet Hello. My Doctor and a Dietitian suggests following the Dash Diet for management of both conditions, hypertension and T-2 Diabetes. I want to learn about the Dash Diet and knew this Sparks Team will help me in doing so. Thanks Sun, 15 Sep 2019 07:55:14 EST Dash diet My daughter and I are thinking about starting the DASH diet. We both have high blood pressure, high cholesterol and she has Diabetes. Just want opinions on the diet and does it work. Thu, 8 Aug 2019 15:05:25 EST Compare the mediterranean diet and dash diet.. The Mediterranean diet is rich in fruits, vegetables, nuts/beans/seeds, and heart healthy fats. It contains whole grains, fish, limited amounts of poultry, red meat, and dairy (primarily cultured or cheese products). It may also include moderate amounts of red wine. And since it is the Mediterranean, the people get lots of vitamin D, courtesy of the sun. <BR> <BR> One thing the Mediterranean diet is not, is the kind of meals that you would get at a typical American Italian restaurant. It is,... Sun, 6 Jan 2019 17:23:05 EST Making changes for me and my family Hi all. I'm new to this team and have a very long way to go. My numbers (cholesterol/blood pressure, etc.) have always been good but I am realistic enough to know that can change if I stay overweight. My feet are always so swollen esp. by the end of the day. My hubby (not on SP) has high blood pressure/blood sugar/cholesterol. He is overweight but nothing like me and he's a mailman so he walks all day. We need to get into a healthy lifestyle to get his numbers under control and to keep m... Sun, 15 Jul 2018 18:18:28 EST Taking control of my health Hello, my name is Yvonne and I'm a returning member to the spark team. I need to get back on track with the dash plan. Thu, 22 Mar 2018 15:16:43 EST DASH DIET AND DEPRESSION New York, Feb 26 - People who eat vegetables, fruits and whole grains to reduce hypertension may also have lower rates of depression over time, a new study suggests. <BR> <BR> The study found that people whose diets adhered more closely to the Dietary Approaches to Stop Hypertension (DASH) diet were less likely to develop depression than people who did not closely follow the diet. <BR> <BR> Dash diets emphasise on receiving a proper amount of food and nutrients like fruits, vegetables, and... Mon, 26 Feb 2018 09:55:05 EST DASH DIET GUIDELINES <img src=""> Tue, 13 Feb 2018 10:17:19 EST DASH DIET GUIDELINES <BR> ing-you-ne <BR> ed-to-know-about-the-dash-di <BR> et-e26 <BR> 1870bef0b Sat, 27 Jan 2018 22:09:48 EST What makes you happy? What makes you happy? Sun, 21 Jan 2018 21:55:30 EST News Report I saw on ABC News that The Dash Diet is the best diet of 2018! We knew that already, right??? Fri, 5 Jan 2018 10:18:56 EST HI! Hi there! I'm new here. My name is Katie and I'm 40 years old with an early chronic kidney disease diagnosis. My doctor thinks it's due to high blood pressure and cholesterol combined with some genetic things I've had since birth. I've been put on medication but I'm hoping it's a short term solution. I'm here to get information and support in making lifestyle changes that will help me be healthy and active, feeling good, off medication, and to lose some major pounds. I'm currently 237 l... Sun, 10 Dec 2017 07:47:04 EST 2017 new guidelines for hypertension I just heard on the news the other evening that they have changed the guidelines for hypertension and what use to be considered as pre-hypertension is not considered either elevated blood pressure or stage 1 hypertension. I have been following the guidelines for the dash plan and my blood pressure numbers have dropped but now with these new guidelines it looks like I may now be classified as stage 1 hypertension. I was just wondering if anyone had any more information on these new guideline... Thu, 16 Nov 2017 13:57:02 EST 2017 guidelines for high blood pressure I wasn't sure which board to post this under and I know that I am trying to control my blood pressure with exercise and diet. I just heard that they have now changed the guidelines for high blood pressure the other day and was wondering if anyone had any input on these new guidelines. Tue, 14 Nov 2017 16:48:15 EST Hi! New here! Hello!! <BR> <BR> I started on DASH almost two weeks ago, as well as starting bp meds. My Dr. and I are working to (hopefully) eliminate the meds, but they are necessary at this point. Prior to starting this my bp mostly hovered around 140-160/107-113, so it was time to take action. <BR> <BR> Like all of us I'm sure, I'm working to better my health to improve this. My goal is to lose approx 25 lbs, and up the fitness and nutrition. I used to be a half marathon runner, and the stress of ... Fri, 13 Oct 2017 15:10:33 EST Hi New here Hi everyone , I just found this site. about a month ago it was suggested that I try this diet. I been getting information off the web and getting books from the library. Then information is overwhelming. <BR> <BR> There is a lot of easy to understand information here. It is getting clearer to me. <BR> <BR> I am looking forwards to getting to know people also on this plan to work together. <BR> <BR> Wish me luck <BR> Lori <BR> <BR> Sat, 7 Oct 2017 11:33:12 EST Message Removed Message Removed Sun, 13 Aug 2017 21:22:30 EST I'm new - hello Hi, <BR> <BR> I had elevated cholesterol and I know I'm overweight. Wanted to nip this in the bud while I'm in my early 40s. Time to start eating right. <BR> <BR> My doctor recommended the DASH diet and exercise. I'm hoping to get some encouragement, assistance (recipes), etc... <BR> <BR> I've done DASH successfully for a month and have not eaten out once. <BR> <BR> What was awesome is that with DASH I have not felt hungry!! <BR> <BR> I've lost about 7 pounds already - but I haven... Sun, 16 Jul 2017 23:37:43 EST Eating Out What do you do when you eat out? <BR> <BR> On the weekend, my husband wants to eat out and so do my friends. I go wherever, but find it difficult to stick to the low sodium at some places. Any tips? Like Chinese or Mexican food? Mon, 8 May 2017 12:05:17 EST monitoring blood pressure I've been monitoring my blood pressure with a digital cuff machine using A/C adaptor, taking a reading 2 times a day, morning and evening. The machine is not new. Recently I feel it is not calibrating correctly. I'm considering a replacement. Any suggestions of make and model that you use and feel it is dependable would be appreciated. Thanks! <BR> <em>252</em> Tue, 21 Feb 2017 09:19:43 EST HOW DO YOU RAISE BLOOD PRESSURE ? My blood pressure some days is only 80/60. If I do no exercise for 3 days at all it goes to 120/70. My Dr. said to add more salt to raise it, most food I eat is real food,no fast foods or imitation foods with extra salt in it. I suppose I should try adding a teaspoon a day of salt to my foods. I exercise a lot and have been told with my kidney disease I need more salt &amp; potassium after I exercise,so should try some Gatorade after exercise to raise these levels fast after exercise. Salt &a... Wed, 8 Feb 2017 04:04:25 EST How to Track Food I am new to the Dash Diet. I have been searching online for trackers and meal plans. I have some questions. <BR> <BR> What is the best way to track food? <BR> Is there an app you use? <BR> Do you use the Spark tracker and how do you adapt it? <BR> How do you start making meal plans? <BR> Wed, 25 Jan 2017 08:35:08 EST Does Anyone Else Have PA? In December 2011, I was diagnosed with Primary Aldosteronism, (AKA hyperaldosteronism, AKA Conn's Disease). I am an active 66 year old and have had hypertension since age 26. I am trying to follow DASH, but have trouble following to the exact. I just don't use salt and haven't for years and try to eat more potassium, like dried apricots and low sodium V8 juice. <BR> <BR> Is this why the team was started? High aldosterone levels cause hypertension. <BR> <BR> Would love to chat about this... Thu, 22 Dec 2016 11:20:08 EST Hello I am new here Hello everybody! <BR> <BR> My name is Janel and I am excited to begin on the DASH diet. I have heard that the DASH diet is one of the best diets for weight loss and this is why I am doing it but also to help my husband with his hypertension. I can't wait to lean about the program from you all and see how it works. I am currently reading the DASH book look twenty years younger and I ordered the dash cookbook. As you can tell, I am very motivated and looking forward to meeting everyone in this... Tue, 6 Dec 2016 11:57:36 EST pre-hype rtensive I don't have hypertension yet but my bp is erratic and "elevated". The odd thing is that my bp (except during pregnancy when it went through the roof!) has always been VERY low. <BR> I notice stress plays a big role in my bp readings even more than what I eat but I have greatly reduced my salt intake and if I drink alcohol try to limit it to just 1 serving. I used to consume both heavily. <BR> Now, to get the stress under control. Tue, 24 May 2016 08:02:04 EST Introducing Myself! Hi Dash Plan Spark Team! <BR> I am an old Spark People member, but inactive for a few years. I had to create a new account to get going again! I love Spark People, the support is phenomenal, and I love the various groups tailored to an individual's needs. I was thrilled to find the group we need for our health and wellness plan we are embarking upon! <BR> Hubby and I are each have somewhat iffy but controlled health problems and our weight and lack of exercise are contributing to a bad situ... Fri, 18 Sep 2015 10:18:11 EST Message Removed Message Removed Mon, 20 Jul 2015 17:30:05 EST Thoughts for Thursday Success is not final, failure is not fatal: It is the courage to continue that counts. <em>381</em> Thu, 28 May 2015 07:33:08 EST Please post a food item. Please post a food item. Fri, 15 May 2015 19:47:05 EST Post a flower. Post a flower. Take time to enjoy nature. Fri, 15 May 2015 19:44:25 EST How are you "THINspired? This is what worked for me. <BR> <BR> <link><BR>urnal_individual.asp?blog_id=5922308 </link> Mon, 4 May 2015 13:36:01 EST Newbie to DASH Hey y'all, I am Kris and I'm a newbie to this group and to the whole DASH diet. I have high blood pressure that is controlled with medicine, but thats not good enough for me. I want to change the way I eat and take back control of my health. I've been researching and it looks like DASH is the way to go. I look forward to learning more! Sun, 22 Feb 2015 15:54:12 EST Newbie Just want to introduce myself as a new member. I'm struggling to lose weight and lower blood sugar and blood pressure. Thanks for any info and support available, especially from the seniors. <em>306</em> Thu, 15 Jan 2015 12:34:17 EST Where do you start? My best friend in life is a nurse. I was telling her about my HBP meds and how I wanted them out of my life. They don't make me feel well at all. She told me the hospital she's at uses DASH to help people like me. I recently became active on sparkpeople and found the group. Where is the best place to start? Sat, 10 Jan 2015 13:43:49 EST Starting over ... Hi everyone! I've been on many programs and lost many pounds over the years and gained them all plus more back. I have Meniere's and borderline high cholesterol so I decided to try the DASH diet. I did very well on it the first time around, I just didn't stay on it. My husband got sick and taking care of myself went out the window! So, I'm here to get back in the plan, lose some weight and hopefully feel well enough to really get back to exercising, hiking, etc. like I used to. I've been a me... Wed, 17 Sep 2014 15:38:52 EST The Dash Diet <em>30</em> I am trying to avoid having Diabetes--my Practitioner says if I don't watch it this could happen. All my blood work is good, but I have been hearing alot about this of late and considering my age, thought it would be worth a try--My name is Nancy--I have been back/forth,up/down with Spark and without Spark --am determined to keep going once and for all. Nancy Wed, 23 Apr 2014 20:32:59 EST Intorduction Hi! My name is Sarah and I am new to spark people. I have recently been diagnosed with HBP and I am 26, so reversing this is a huge concern for me. I am in college currently working on a web design degree. I recently learned how to ride a motorcycle and have my own. I also work in the food industry which makes calorie focused eating oh so much fun... not. I am going to attempt the DASH diet and hopefully I can stick to it, and my workouts during the week. I know I am going to need all the sup... Sat, 12 Apr 2014 22:05:37 EST Hi Hello, I may have been on here b4, but, I am not sure as it was quite some time ago, but, thought I would join for now, Wed, 12 Mar 2014 16:17:09 EST Fruits For Dash I'm not a big fruit eater.. Only like Bananas & Cantalope. is there something else i can eat for this or drink? Fri, 28 Feb 2014 12:28:37 EST DID YOU HUDDLE WITH THE TEAM (EMOTICON) <em>224</em> Wed, 22 Jan 2014 19:05:02 EST new co-leader I wanted to take a moment to re-introduce myself. I am Jae, I was asked and I accepted to be the new co-leader of this wonderful team. I have a passion for helping people and especially when it comes to helping them to lead healthier and happy lives. I am a "diet" expert. I wanted a eating plan that I could live with for a lifetime. This I believe this meets that criteria. So whether you have weight to lose or just wanting lower blood pressure, I hope you will join us. I promise we will lear... Wed, 15 Jan 2014 18:31:00 EST five things you may not know 1. I am retired <BR> 2. I have a difficult time taking care of me <BR> 3 I love to live next to an ocean <BR> 4.I am a twin <BR> 5.I have been to Disneyland /Disney world five times Mon, 13 Jan 2014 14:06:33 EST Food For Thought= Zero Calories So today I was thinking about the claims that for every pound of excess fat we have our body has to produce anywhere from 7miles of capillaries and blood vessels (many conflicting calculations but I'm going w/ 7) hence reducing your weight helps reduce your blood pressure. So I ask you... <BR> How many miles have you lost? <BR> <BR> Me: 42 miles Fri, 10 Jan 2014 14:50:47 EST hi I had been following low carb lifestyle and it got to boring as well I think it is not very healthy. I have high blood pressure which is controlled with medication. I need to lose about seventylbs. <BR> I need something that works and something that I can live with. Tue, 7 Jan 2014 17:05:32 EST New To the DASH I was reading that DASH is considered the "Best Diet" and started reading about it, I have been looking for a new diet philosophy that isn't radical and doesn't require a lot of extra money to help me lose the baby weight and to improve my health for baby #2 in the future. I have reserved a couple books at the Library about it and am looking forward to a health 2014 and I am glad to see there is a team for support or questions. Tue, 7 Jan 2014 15:52:50 EST Whats ur Menu Plan TODAY What's ur Menu Plan for Today <BR> <BR> Please post ur menu as I believe it could help me and others <em>304</em> <BR> <BR> <em>267</em> <em>370</em> <em>291</em> <em>368</em> <BR> <em>492</em> <em>53</em> <em>22</em> <em>274</em> Tue, 3 Sep 2013 17:18:04 EST Starting the DASH plan on Wednesday this week. Hi all! I do not have trouble with high blood pressure but decided to start this diet after a friend told me it was the key to her 37 pound (so far!) weight loss. Her doctor told her about it and she said she "can do this for the rest of her life". High praise, and very different from the "Lean Protein" diet I WAS considering since five people I know have started then ended that strict plan. <BR> <BR> Soooo, I am headed on vacation for 12 days beginning on Saturday. I will be in a control... Tue, 3 Sep 2013 00:14:16 EST Dash Diet Weightloss Solution Does anyone have the book, Dash diet weight loss solution : 2 weeks to drop pounds boost matabolism, and get healthy? <BR> , By Marla heller Thu, 22 Aug 2013 22:03:32 EST 2 week dash Has anyone gotten the book 2 week dash? <BR> Just wondering:) Tue, 20 Aug 2013 16:34:09 EST Whats your menu plan? I'm new and need guidance, was just wondering what peoples menu plans are. <BR> Thought it could help me out. <BR> Thanks, Deb Sun, 18 Aug 2013 09:01:57 EST On Today's Menu I don't have the DASH cookbook so I looked up recipes. Here is a link to the one's the Mayo Clinic published: <BR> <BR><BR>et-recipes/RE00089 <BR> <BR> That blue cheese-walnut spinach salad looks tempting, as do so many of the recipes. I'll put the ingredients for that on next week's shopping list. <BR> <BR> Tonight: 1/2 stuffed chicken breast; couscous salad Mon, 12 Aug 2013 08:37:16 EST Maintaining with DASH I'm moving into my eight month of maintaining a healthy weight with DASH. It's great to have a plan where you can "keep doing what you're doing". Sun, 11 Aug 2013 11:03:42 EST Patty Pan Squash and other not-so-e very-day veg Love the new team challenge: Eat an extra veg each day. Hope you join the goal. <BR> <BR> It so happens I bought patty pan squash at farmer's market. It's great to be able to get something a little different to try out. Now I have to learn to prepare it and collect some recipes to try. <BR> <BR> What new veg have you tried? Would you get it again or even grow it? What would you like to try? <BR> <BR> <em>274</em> Cheers to our health! Sun, 11 Aug 2013 08:21:35 EST Lunch Meats I know pre-packaged lunch meats are high in sodium. Is it any better in the ones you buy from the deli where they slice it up for you? Also, are there specific cheeses that are better for you than others? I'd really appreciate some input here! <BR> <BR> Wed, 31 Jul 2013 12:13:05 EST Give your team a hug! Stop and give your team a hug! <BR> <em>247</em> <em>247</em> <em>247</em> <BR> <em>220</em> <em>247</em> <em>220</em> Mon, 22 Jul 2013 08:49:26 EST Stop and chat with our team. Please stop and talk to your team members. Share information, seek support on your journey, leave a message of support for others and etc. Tue, 9 Jul 2013 18:15:21 EST Getting and receiving support. Thought I would start a new thread, if this is not ok, just let me know. I don't want to step on anyone's toes. I just like a place to come and get encouragement, and give same. I will be watching the Extreme Makeover tonight. I enjoy that show so much. <BR> <BR> Hope everyone has a great evening. <BR> Marsha <BR> Tue, 9 Jul 2013 17:11:42 EST Encourage your team members with words/ emoticon. Encourage your team members. Post an emoticon or add your own words. Thu, 4 Jul 2013 22:22:55 EST Name a good source of Magnesium. Name a good food source to get the nutrient Magnesium. Sat, 29 Jun 2013 19:38:43 EST I was a work in progress I first heard of the DASH diet when my husband posted the portion guide on our fridge during my last pregnancy. He put it there for himself, he tended to gain weight when I was pregnant more than I did. So that was how I learned about it. I thought it sounded really healthy, but it didn't have any of the gimmicks or tricks you expect in a diet. It was just plain sensible eating. <BR> <BR> Later, I got scared by the scale and started tracking my food on Sparkpeople. I worked on my freg... Mon, 1 Apr 2013 10:07:03 EST Message Removed Message Removed Tue, 19 Mar 2013 10:48:59 EST Fruit and veggie tracker I guess I should have posted this on this page instead of where I originally had. <BR> <BR> When I was on Spark a while ago, there was a place to count daily fruits and veggies right below where we count the water. I cannot find it anymore. Is it possible to have it visible on our food tracker page? Would be very helpful, especially for the DASH program that emphasized F & V so much. <BR> I am starting over and using the DASH Weight loss solution book. On my second day now. So far, so ... Tue, 12 Mar 2013 07:57:26 EST Fruit and Veggie Tracker When I was on Spark a while ago, there was a place to count daily fruits and veggies right below where we count the water. I cannot find it anymore. Is it possible to have it visible on our food tracker page? Would be very helpful, especially for the DASH program that emphasized F & V so much. <BR> I am starting over and using the DASH Weight loss solution book. On my second day now. So far, so good. Tue, 12 Mar 2013 07:56:17 EST Emotion...Post Any Fruit or Veggie! Post a fruit or veggie! Wed, 6 Mar 2013 19:06:13 EST Did you track your food today? Did you track your food today? Wed, 6 Mar 2013 18:21:41 EST DASH DIET Weight Loss Solution Hi, I am Barbara and new to the team. I just purchased this book and am now on Day 5 and have lost 3 pounds. Even thought it is fluid, I am encouraged. Is anyone else following this plan? I really need to get my BP under control as I have already had a stroke because of it., Losing weight is an added bonus. <BR> Wed, 27 Feb 2013 07:40:17 EST No $ ways to pamper yourself? What are 2 ways you can be good to you without spending any money? <BR> <BR> I can paint my nails and give myself a foot massage Wed, 6 Feb 2013 09:41:40 EST I Need to Make A Change Hi! My name is Yvonne and I have high blood pressure. I joined the Dash Plan because, I needed to make a change on how to cut back on the salt which I was very heavy into. I found ways to do this by adding fresh and dried herbs, spices that I never used before and salt free seasonings like Mrs Dash and McCormick's. Living and eating healthy is important to me, but don't forget to move more (Exercise) this is good for a heart healthy life style. <BR> <BR> Have A Great Day! <BR> <BR> <e... Thu, 17 Jan 2013 12:15:35 EST Marla Heller's dash plan Results? I am on day 2 of Marla Heller's 14 day kick start <BR> <BR> Day one I ate 4 cups of baked Cheetos. Not on the plan <BR> <BR> Day two --- I ate a cup of baked chips. But did a lot better. Anyone doing DASH diet with Heller's help? <BR> <BR> Thu, 3 Jan 2013 22:36:43 EST How many fruits and veggies today? <em>426</em> <BR> <BR> 8 Thu, 1 Nov 2012 10:51:15 EST How will you handle the holidays? Marla Heller has a few ideas for Thanksgiving. What are your plans? I am not handing out treats for Halloween. <BR> <BR> Marla Heller's Ideas for thanksgiving? <BR> <BR> The DASH Diet at Thanksgiving <BR> We tend to think of the holidays as a time when healthy diets go out the window. However, it can be easy to stay on track with the DASH diet on Thanksgiving. <BR> Remember the DASH diet principles: lots of vegetables, fruits, lean meats, fish, poultry, low fat and nonfat dairy, bean an... Tue, 30 Oct 2012 23:30:35 EST Using the tracker The DASH Plan seems to describe the food group daily servings in terms of ounces,cups teaspoons etc. The SP food tracker requires grams. How can I easily translate the DASH Plan quanities into grams so I can input them in the SP tracker? <BR> <BR> Thanks so much..I am looking forward to participating in the forum! Sat, 13 Oct 2012 20:49:46 EST New "DASH" Book There is a new Dash book coming out in Dec. by Marla Heller. I'm really looking forward to getting this book. I believe she will be covering more information on Metabolic Syndrome which is something I'm interested in learning more about, it was only briefly mentioned in The Dash Diet Action Plan. Mon, 8 Oct 2012 10:34:57 EST Team Name Change It's been brought to my attention that there are a few members out there that feel that the name of the team should change by removing the word, "DIET", which we generally don't refer to here and replacing it with "EATING PLAN". <BR> <BR> Thought I would pose this in a new post and see what the general consensus is from the team as a whole. <BR> <BR> Please let me know your thoughts about changing the team name from "DASH Diet For Hypertension" to "DASH Eating Plan For Hypertension". <BR> ... Thu, 4 Oct 2012 12:47:54 EST It's Veggie Time RESULTS Please respond here with your comments having to do with this challenge. <BR> <BR> Thank you! <BR> <BR> Mon, 1 Oct 2012 00:23:00 EST It's Veggie Time It's Veggie Time Challenge: <BR> <BR> Eat at least one serving of veggies with every meal DAILY. <BR> <BR> Don’t know what you’re going to do to meet this challenge????? Here are some ideas you can try: <BR> <BR> *** Add them to your sandwich. Adding lettuce, tomatoes, cucumbers, etc. is a <BR> great way to sneak in veggies. <BR> <BR> *** Bring cut veggies to work with you and dip them in light dressing for a snack. <BR> <BR> *** Order a salad (dressing on the side) with your lunch ... Mon, 1 Oct 2012 00:22:09 EST Pass It Forward RESULTS Please post your results, your successes, tips, suggestions and hints here for further discussion with our members. <BR> <BR> Thank you. :) <BR> Sun, 23 Sep 2012 20:49:59 EST Pass It Forward Let’s SHARE what we know about the DASH Diet so that the rest of our members here can benefit from our knowledge. Report your successes, tips, hints and suggestions that you have learned as you have progressed on this eating plan. <BR> <BR> Share with us things like how you successfully lowered your BP readings, how changing your eating habits, watching your portions, or implementing something new into your routine has helped you improve your results and successes. <BR> <BR> This challen... Sun, 23 Sep 2012 20:48:47 EST A big Improvement in Blood Pressure I was told to bring my successes and progress over to htie geeral discussion forum and to share what I have been doing to get to where I am now. So I am going to start from the beginiing and then to where I am now. <BR> <BR> On 9/7 I started going to the health unit to get my blood pressure checked. On that day it was 134/76. I was told to drink a lot of water to flsuh out the salt and to lower my salt intake. <BR> <BR> That day I started to do just that. So here are the readings I got ... Thu, 20 Sep 2012 07:54:29 EST Message Removed Message Removed Wed, 19 Sep 2012 20:05:53 EST Message Removed Message Removed Sun, 16 Sep 2012 19:40:13 EST Intro: New Here I've been with Spark People for about 5yrs. but never used it to its fullest. A few months back I went on the Dash Diet for a month, all of my blood work numbers were below 100! I was so excited. But......I let myself go, stopped the Dash, and now I'm determined to follow Dash and get myself healthy. I really want to be able to stop taking my cholestrol and BP meds. I take small dosages so it is possible. <BR> <BR> I enjoy the Dash because its so simple to follow, nothing special to buy... Mon, 10 Sep 2012 17:01:42 EST Message Removed Message Removed Sun, 9 Sep 2012 23:37:07 EST Burn Baby Burn RESULTS Please post your comments, feedback, thoughts and discussions here for above mentioned challenge. <BR> <BR> Thanks. <BR> Sun, 9 Sep 2012 20:41:08 EST Burn Baby Burn BURN BABY, BURN CHALLENGE <BR> <BR> ****** Crunches – 100 Crunches – 1x/day minimum. The more you can or desire to do, the better! <BR> <BR> ****** Jumping Jacks – 100 Jumping Jacks/day <BR> <BR> ****** Leg Lifts – 100 Leg Lifts/Leg per day <BR> <BR> ****** Knee To Chest Leg Lifts – 100 Bicycle Leg Lifts/Leg per day <BR> <BR> Do a MINIMUM of One of these exercises PER DAY. Do more of any if you’d like. I want to hear about the burn you’re going through to get those abs toned up. We all n... Sun, 9 Sep 2012 20:40:20 EST Message Removed Message Removed Sun, 2 Sep 2012 14:27:01 EST Meditate or Yoga Challenge RESULTS Please discuss your feedback, comments or concerns here on this challenge. <BR> <BR> Thank you! :) Sun, 2 Sep 2012 13:40:18 EST Meditate or Yoga Challenge MEDITATE OR YOGA CHALLENGE: <BR> <BR> Since we have had requests from some of our members to do a challenge on meditation and/or yoga, I have come up with a challenge where you'll choose one or the other and do it for a week. Hopefully, by the end of the week, you will have incorporated it into your daily living style and will find yourself lowering your blood pressure levels as well as relieving yourself of the stress in your lives. <BR> <BR> So please take your pick of one or the other ... Sun, 2 Sep 2012 13:39:23 EST Sit for 60, Move for 5 RESULTS Here is where you'll post your discussion and results for the Sit for 60, Move for 5 Challenge. <BR> Sun, 26 Aug 2012 17:00:49 EST Sit for 60, Move for 5 Sit for 60, Move for 5 Challenge: <BR> <BR> For every 60 minutes you do something, STOP and exercise for 5 minutes. Things like walking, cleaning, gardening, strength exercise, walking/jogging/running in place, walk up and down stairs are all perfect for this. Gradually, increase this over time. It works. Try it, you'll like it! <BR> <BR> DO NOT POST YOUR RESPONSES HERE. Please use the Forum, "Challenges and Results", and the Topic, "Sit for 60, Move for 5 RESULTS" to post your respons... Sun, 26 Aug 2012 16:59:43 EST Facebook group with Marla Heller, author & RD Hi fellow DASHers~ <BR> <BR> Marla Heller, who wrote The DASH Diet Action Plan, has a new book coming out in December. In advance of that, she is starting a "DASH turbocharged" group on Facebook, accepting new members through Saturday, August 25th. It may be that most folks on SparkPeople already feel they get the support they need, but this looks interesting. <BR> <BR> After August 25th, the group will become private, so if you're interested (and have a FB account) look into it now. Try ... Fri, 24 Aug 2012 11:21:52 EST Just a few small changes ..... Did you know that if you just: <BR> <BR> ****** reduce your blood pressure by 12 to 13 points that you <BR> ********** can lower your risk of heart attack by 20%, <BR> ********** reduce your chances of a stroke by 37% or <BR> ********** avoid the risk of cardiovascular death by 25?????? <BR> <BR> Just thought you'd like to know! :) <BR> Thu, 23 Aug 2012 23:46:53 EST A good DASH eating plan makes your garbage stink! Hey there, fellow DASH-ers! I am forming the "Stinky Trash Brigade" - people on a mission to make their trash cans as stinky as possible. Read my blog to find out why I want us all to have smelly garbage! <BR> <BR> Make good choices today! Wed, 22 Aug 2012 11:19:54 EST Daily Challenge Results Here is where you'll be talking about your results for this challenge. <BR> <BR> Have fun with it! <BR> Tue, 21 Aug 2012 11:56:13 EST Daily Challenge UPDATE!!!!! REVISING VITAMIN D CHALLENGE!!!!!! PLEASE READ BELOW: <BR> <BR> Ok, I know tracking Vitamin D isn't the best challenge in the world so I've decided to juice this challenge up a bit with the following: <BR> <BR> DAILY CHALLENGE: (NEW NAME) <BR> <BR> State your three (3) to five (5) most important DAILY goals (8 glasses of water, staying within my daily calorie range and exercising at least five days a week, for example) and then note your successful completion of them by plac... Tue, 21 Aug 2012 11:55:09 EST Vitamin D Results Please record your findings here for our Vitamin D Challenge. <BR> <BR> Thank you. Sun, 19 Aug 2012 12:25:57 EST Challenge REVISED - Daily Challenge New Name UPDATE!!!!! REVISING CHALLENGE!!!!!! PLEASE READ BELOW: <BR> <BR> Ok, I know tracking Vitamin D isn't the best challenge in the world so I've decided to juice this challenge up a bit with the following: <BR> <BR> DAILY CHALLENGE: <BR> <BR> State your three (3) to five (5) most important DAILY goals (8 glasses of water, staying within my daily calorie range and exercising at least five days a week, for example) and then note your successful completion of them by placing an emoticon next t... Sun, 19 Aug 2012 12:25:14 EST So, what does Vitamin D do???? Vitamin D is required for the regulation of calcium and phosphorus in the body. It also plays an important role in maintaining proper bone structure. Sun exposure is an easy, reliable way for most people to get vitamin D. <BR> <BR> It’s amazing how we can quickly restore adequate levels of vitamin D by using sunlight. Just SIX DAYS of casual sunlight exposure, without sunscreen, can make up for (49) FORTY NINE DAYS of no sunlight exposure. <BR> <BR> Vitamin D can be found in a few foods ... Sun, 19 Aug 2012 12:09:37 EST Where are your hiding places? Have you ever tried to find exercises in hidden places, unthought of way to exercise as you go about your day??? <BR> <BR> When we say "exercise" we think of a planned time, exercise outfit, sweating, pain - LOL! <BR> <BR> But you can find exercise hidden everywhere and anywhere! <BR> <BR> **** Park your car a block away from where you need to go - that gives you about a 5 minute walk (round trip, of course) and about 47 calories lost. <BR> <BR> **** Take the stairs instead of using the ... Mon, 13 Aug 2012 23:27:58 EST 5 Minute Challenge Results Here is where you'll put your discussions and feedback pertaining to the challenge. Challenge starts Monday and will end following Sunday! <BR> Sun, 12 Aug 2012 22:04:01 EST 5 Minute Challenge 5 Minute Challenge: <BR> <BR> This week we will center our efforts on our strengthening exercises. Both cardio and strengthening exercises are needed to make our workouts come full circle. In this challenge for this week, I want you to commit to doing 2 out of the 4 listed below EVERY DAY. Alternate and change of during the week is acceptable. Just make sure that you get two of the four done on a daily basis. <BR> <BR> Also, you’ll need to track these workouts in your tracking log of choice... Sun, 12 Aug 2012 22:02:49 EST Feeling Ill? If you picked up a summer cold / flu / bug / whatever and feel funky ---Try reading and doing the items on this spark article. Very helpful and then, go take care of yourself. <BR> <em>385</em> <em>282</em> <em>273</em> <em>274</em> <em>469</em> <em>254</em> <BR> <BR> <link><BR>on_articles.asp?id=736 </link> <em>102</em> Fri, 10 Aug 2012 12:10:47 EST Exercise DOs and DON'Ts Many people need to be aware of the DOs and the DON'Ts involved with exercising when dealing with blood sugar and/or blood pressure. <BR> <BR> To begin with, here are four of the most common problems that will affect your exercise plan: <BR> <BR> 1. Hypoglycemia (Low Blood Sugar): <BR> <BR> Exercise can cause your blood glucose levels to drop too much, especially if you take insulin or some other glucose-lowering medications. Symptoms of hypoglycemia, or "low blood sugar," include feeling... Mon, 6 Aug 2012 01:03:16 EST TAG, You're It! TAG, YOU'RE IT! <BR> <BR> Who wants to play? All you need to do is visit a sparkpage of one of our team members, leave a comment which starts 'TAG! YOU'RE IT!', followed by some words of encouragement. <BR> <BR> RULES: to make sure the game keeps moving please sign up in this thread (just an 'I'm in' will suffice) and then ONLY TAG PEOPLE WHO HAVE AGREED TO PLAY, ie anyone who has posted in this thread! <BR> <BR> Then come back to this thread and state who you tagged and/or left a comment ... Sun, 5 Aug 2012 14:54:18 EST Tai Chi/Qi Gong Challenge Results here is where you should input your progress, your successes and results for this challenge. <BR> <BR> Tue, 31 Jul 2012 23:24:13 EST Tai Chi/Qi Gong Challenge Tai Chi/Qi Gong - (Part 2 of Sodium Challenge) <BR> <BR> I'm sure some of you did not see the second part to the Sodium Challenge so I'm inputting it here as a separate challenge. Have fun but please remember to use the "Tai Chi Challenge Results" Topic and NOT the Challenges or Tai Chi Challenge to input your results and successes. <BR> <BR> ********* Here is the Tai Chi Challenge ************************* <BR> <BR> On a lighter note as as a second part to this challenge, let's all learn... Tue, 31 Jul 2012 23:21:21 EST Tai Chi Challenge <BR> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <BR> <BR> DISREGARD THIS POST ---- ALREADY POSTED UNDER "TAI CHI CHALLENGE/QI GONG CHALLENGE" <BR> <BR> DISREGARD - DISREGARD - DISREGARD - DISREGARD!!!! <BR> <BR> <BR> <em>227</em> <em>227</em> <em>227</em> <em>227</em> <BR> <BR> <BR> <BR> Tai Chi/Qi Gong - (Part 2 of Sodium Challenge) <BR> <BR> I'm sure some of you did not see the second part to the Sodium Challenge so I'm inputting i... Tue, 31 Jul 2012 23:18:33 EST I am psyched! I am so psyched. I was in contact with a member here about an article I saw that I thought would be helpful to her. We have now agreed to hold each other accountable to complete our own little mini-challenge of walking every day and we're going to compare our notes and cheer and root each other on to victory. I am sooooooo excited bout this. I've already gotten myself out the door in the morning the last two days to take my walk. Just needed a little encouragement and this little mini-challen... Mon, 30 Jul 2012 17:22:43 EST Challenge - 7.23.12 - 7.29.12 EXTENDED TO 8.15.12 Due to interest, this challenge has been extended through to August 15, 2012. Kindly continue to input your "results" in the "Challenge - 7.23.12 - 7.29.12 Results" Topic in the "Challenge" Forum. <BR> <BR> Way to go people! I'm glad this took off for you and that you're enjoying it enough to continue on with it. <BR> <BR> I created a SODIUM/SALT Challenge for this week as this was asked for. Kindly take a stab at that one as well. :) <BR> Sun, 29 Jul 2012 23:23:19 EST Mini Challenge - Massage Give yourself a mini-massage. Massage has a number of health benefits, including reducing stress, lowering blood pressure and speeding muscle repair. While you may not be able to spend the time or money getting one at a spa, pampering yourself with just 1 minute of self-massage by rubbing your own hands, feet or shoulders can do wonders. Sun, 29 Jul 2012 13:51:15 EST Salt & Sodium A key to healthy eating is choosing foods lower in salt and sodium. <BR> <BR> Most Americans consume more salt than they need. The current recommendation is to consume less than 2.4 grams (2,400 milligrams[mg] ) of sodium a day. That equals 6 grams (about 1 teaspoon) of table salt a day. The 6 grams include ALL salt and sodium consumed, including that used in cooking and at the table. <BR> <BR> Table salt is made up of the elements sodium and chlorine - the technical name for salt is sodi... Sun, 29 Jul 2012 02:15:23 EST Sodium Challenge Our next challenge is going to be on reducing our sodium/salt daily intake. This will not be easy by any means but it can be a life-changing on your part and well worth your efforts. <BR> <BR> ***** Reduce the amount of salt you use a little each day until NONE is used at the table or in cooking by: <BR> Using herbs, spices, and salt-free seasoning blends. Try various spices and herbs <BR> instead. Refer to post entitled: “ Salt Substitutes” under the “Gen... Sun, 29 Jul 2012 02:04:54 EST Salt Substitutes Make foods tasty without using salt. Try these flavorings, spices, and herbs: <BR> <BR> Beef: bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme <BR> Lamb: curry powder, garlic, rosemary, mint <BR> Pork: garlic, onion, sage, pepper, oregano <BR> Veal: bay leaf, curry powder, ginger, marjoram, oregano <BR> Chicken: ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, <BR> tarragon, thyme <BR> Fish: ... Sun, 29 Jul 2012 01:33:09 EST What is blood pressure? Blood pressure is the force of your blood pushing against the walls of your arteries. Each time your heart beats, it pumps out blood into the arteries. Your blood pressure is highest when your heart beats, pumping the blood. This is called systolic pressure. When your heart is at rest, between beats, your blood pressure falls. This is the diastolic pressure. <BR> <BR> Your blood pressure reading uses these two numbers, the systolic and diastolic pressures. Usually they are written, one above... Sun, 29 Jul 2012 00:08:39 EST How Bout We Try Tai Chi????? In my daily readings, I get taken from the article I'm presently reading over to other articles related to it in some way. This day was no different than the rest. However, I read something about Tai Chi exercising over 90 days time and how it can substantially effect your levels in a positive way. Thought that this might be of interest to you. The trick is that you don't mix it with cardio within that timeframe. Tai Chi (or Qi Gong) was a top exercise contender for this. <BR> <BR> In f... Fri, 27 Jul 2012 16:32:07 EST Chicken - Served Up 7 Different Ways Just came across this article through SP. If you haven't seen the delicious ways to make up chicken, I suggest you check these out. Let me know what you think! <BR> <BR> <link><BR>eal_plans_jul27_2012.pdf </link> Fri, 27 Jul 2012 15:05:52 EST Reference Links To Check Out Hi everyone. I've been working hard on getting these links available to you through here. I know that some of you may have already done your own research work and have copies of these already. But, if you don't have these reference materials, I'd suggest you at least give yourself a little time to review them all. They all have great information that will only help you in your travels here with the DASH Eating Plan: <BR> <BR> Here are some wonderful links to more information I've found t... Wed, 25 Jul 2012 16:45:28 EST Challenge - 7.23.12 Through 7.29.12 Results Please list your results, successes, and stumbling blocks here regarding this challenge. <BR> <BR> Thanks. Sun, 22 Jul 2012 13:22:51 EST Challenge - 7.23.12 Through 7.29.12 Challenge - 7.23.12 Through 7.29.12: <BR> <BR> ***** Eat 2 Veggies Per Day <BR> <BR> ***** Eat 2 Fruits Per Day <BR> <BR> ***** Eat 2 Carbs with these thoughts in mind: <BR> <BR> Unrefined or whole-grain carbohydrates found in products like brown rice, whole-wheat pasta and bran cereals are digested slowly and contain vitamins, minerals and fiber which promote health. Fiber and nutrient-rich vegetables, fruits and beans, which also contain carbohydrates, also make excellent choices for he... Sun, 22 Jul 2012 13:21:26 EST Try these simple steps to get started For those of you that missed it or haven't read it yet, here is an excellent article made available by SP that helps you take it a little slower with less stress over your needed successes. <BR> <BR> Please read it and let's converse over your feelings about it: <BR> <BR> <link><BR>ion_articles.asp?id=171 </link> Fri, 20 Jul 2012 12:07:14 EST Emoticon...How are you feeling today? <em>203</em> Mon, 16 Jul 2012 21:37:24 EST Challenges Please look here for any challenges you are looking for. The information here will be emailed to the team every time there is a new challenge. Sun, 15 Jul 2012 14:16:31 EST Mindset Challenge Results Please post your results here for the Mindset Challenge. Thanks. Sun, 15 Jul 2012 14:15:10 EST Mindset Challenge Here's our next challenge. Still working on the proper mindset, let's try and alter our lifestyles in a way where can eliminate a few of our bad habits. <BR> <BR> 1) Don't snack mindlessly in the evening <BR> 2) Eat your meals away from your TV and/or computer. <BR> 3) Do 15 minutes of exercise while watching TV <BR> <BR> Good luck everyone. Here's to a healthier you as we progress towards achieving our health goals <BR> <BR> Please note your results in the Challenges Forum under th... Sun, 15 Jul 2012 14:13:54 EST How are you getting your potassium? For those of you who are getting your full mg of potassium per day, how are you doing it? Are there any "must have" foods? I'm consistently unable to get enough, even when potatoes, bananas and cantaloupe are part of my daily intake. Sun, 15 Jul 2012 11:35:39 EST 1200 Calorie Count Guidelines For those of you that have been asking for a 1200 calorie count guideline to follow within the Dash Eating Plan, I have found a link for you to check out. When you go to this link, kindly scroll down to area called, "DASH Eating Plan—Number of Food Servings by Calorie Level". The 1200 level guidelines you're looking for will be within this chart and can be found as the farthest left entry in the chart. <BR> <BR> Hope this helps. Please write back with your comments and/or feedback and let... Sat, 14 Jul 2012 14:23:29 EST JEMS Challenge Here's a fun and easy challenge we'll try out and see what kind of responses we get from it. <BR> <BR> JEMS Challenge: <BR> <BR> Let’s be accountable to ourself and to our fellow members here. Try this challenge for a week and see if it doesn’t make a difference in your life! <BR> <BR> Use the word, JEMS, and do exactly what each letter tells you to do as noted below: <BR> <BR> J: Journal what you did today & how did you feel? <BR> E: Exercise (what kind and how long)? <BR> M: Meals (did... Sun, 8 Jul 2012 19:00:58 EST JEMS Challenge Results Here is where you can input your results for the latest challenge we have going, "JEMS Challenge". For more information, please refer to the Topic, JEMS Challenge, which can be found in Challenge & Results Forum. <BR> Sun, 8 Jul 2012 18:59:07 EST Success Story YOU HAVE TO SEE!!!! Hi everybody! I just saw this extraordinary story about this guy that someone from one of my other teams gladly shared with us. Waited to get her permission to share it and now am getting it out to you as quickly as I can. <BR> <BR> YOU HAVE GOT TO TAKE THE TIME TO WATCH THIS .... you will NOT regret it. It is an absolutely phenomenal success story about a man that was destined to die, or so everyone was telling him, but he defied all of them and proved to them that anything is possible if y... Sat, 7 Jul 2012 17:03:54 EST Answer me this please I need help from all of you here. I need to know what each and every one of you has in your possession regarding the Dash Diet. I ask you to answer this post with this information so I can make available the needed resources I have to you. But I don't want to duplicate any of your efforts so far. <BR> <BR> So please, tell me what you have as reference material on the Dash Diet and then I will act accordingly to share with you what I have. <BR> <BR> Sound fair??? <BR> <BR> As soon as... Thu, 5 Jul 2012 11:44:38 EST New Emoticons AVAILABLE NOW! Woo Hoo! Good news! We've been notified that we've got some great looking, brand new emoticons available to us to use. Take a look at them when you have a chance. There's some really nice ones in there and I can't wait to start using them. <BR> <BR> SP took our suggestions and have, once again, come through for all of us! <BR> <BR> <em>252</em> Thu, 5 Jul 2012 10:51:25 EST Green Tea Green tea, in moderation, can be a plus while on the DASH Diet. Many studies have been made on the efffects of green tea .... the kind you have at home either hot or cold and NOT the "bottled green tea drinks" .... that show that in moderation green tea could have some positive effects and results on cholesterol and blood pressure. <BR> <BR> Green tea is rich in antioxidants in the home-brewed green tea product. Researchers found as few as 3 milligrams of flavonoids are in premade (bottled... Thu, 21 Jun 2012 21:48:16 EST Message Removed Message Removed Wed, 20 Jun 2012 17:34:03 EST Do you drink Protein drinks? I have a protein shake quite often for breakfast and can't imagine giving that up. <BR> <BR> Does anyone drink a protein shake and how would you count it toward your DASH food choices (i.e. I assume it would be a protein, but not sure how many) <BR> <BR> Thanks, <BR> <BR> Lissa Wed, 13 Jun 2012 23:38:12 EST Message Removed Message Removed Wed, 30 May 2012 21:58:27 EST Message Removed Message Removed Tue, 15 May 2012 08:20:32 EST 10-Minute Daily Exercise Streak Challenge Post your results here for this challenge. For quick access to find out more about this exercise program, click this link: <BR> <BR><BR>s_individual.asp <BR> <BR> Go TEAM! Tue, 8 May 2012 17:45:08 EST Are you blogging? I started my blog today - is anyone else here blogging? I'd like to read your stories! <BR> Read my blog to find out what my biggest challenge and lesson has been so far! <em>149</em> Thu, 3 May 2012 00:02:31 EST New to the team ;) Hi everyone!! <BR> <BR> I'm Amy...I been on spark for years...and for some unknown reason keep falling BACK into thew old habits!.. <BR> <BR> I finally got real about my health this Jan and I PROMISED myself I was going to make 2012 MY YEAR to SHINE!! <BR> <BR> I'm a mom to 5, 4 of which still live at home... <BR> a wife to a great man who is very supportive of me and my life style changes... <BR> I'm 38 and I want to be SMALLER before I'm 39 ;) <BR> I'm also a daughter and a sister... <B... Mon, 30 Apr 2012 09:23:42 EST Message Removed Message Removed Sun, 15 Apr 2012 17:25:52 EST Message Removed Message Removed Sun, 1 Apr 2012 03:07:57 EST Message Removed Message Removed Sat, 31 Mar 2012 00:06:21 EST What changes did you make this week? In order to make it easier to keep with the plan, I'm focusing on changing one thing each week that will add to my nutrition and expand my options. Last week I added yogurt to my diet in order to give myself more calcium options. This week I'm adding fresh spinach to my salads to increase my intake of dark, leafy greens. What are you going to change this week? Sat, 24 Mar 2012 21:29:25 EST Message Removed Message Removed Sat, 24 Mar 2012 20:12:25 EST Message Removed Message Removed Mon, 19 Mar 2012 16:39:55 EST Message Removed Message Removed Sun, 18 Mar 2012 13:15:35 EST Message Removed Message Removed Sun, 18 Mar 2012 10:19:28 EST How did you do this week? Hi folks! <BR> <BR> Today marks one week since I began the DASH Diet. The biggest issue for me was that I don't eat many fruits and veggies, and certainly don't get enough dairy. So my goal for the first few weeks was to get a minimum of three servings of each every day. I did well, with the exception of yesterday when I only got two fruits. <BR> <BR> How is everyone else doing? Fri, 16 Mar 2012 12:06:21 EST A Journey of A Hundred Pounds Yep, I finally realized that in order for me to lose the weight its going to be a journey and a long one it will be! But I'm finally ready to try. Mon, 12 Mar 2012 10:53:47 EST NEW-Why does Dash Work? NEW to your group but not new to watching weight and exercise. I have lost nearly 70 pounds and have worked hard at it. But new labs point out something is going on with my kidneys and my Doc suspects high blood pressure. <BR> What advice do you guys have for me--and how is the Dash Diet different from a low calorie, low carb, low fat diet?? <BR> Thanks for all help!! <BR> QM Fri, 9 Mar 2012 11:37:33 EST I need help I start a diet and it lasts about two weeks then I give up. I need help. I can't afford weight watchers or a gym. I need to lose 170 pounds. I have 5 kids and I want to live. I work third shift. My kids are ages 2 TO 20. I don't talk to anyone about my weight because its rally sad that I let myself get to this point. I'm a single mom and I should set a better example for my kids. Especially my daughters. Thu, 1 Mar 2012 06:13:09 EST Looking for inspiration! Hi! My husband and I (both 50+) started the Dash Diet in January 2012. We're both down over 15 lbs and looking to keep losing. We're both loving the results and it's great to encourage each other in this! I love this site and the support you give each other as well. Also, since we've been following this plan, I've used some of the recipes on SparkPeople. Thanks for all who participate here and keep up the good work! Pearl Tue, 28 Feb 2012 08:57:25 EST How long on DASH diet before bp goes down? I am new to all of this. I am almost 37 and just discovered that I have high blood pressure. My doc gave me a Rx...a diaretic (sp?). I am also watching my sodium very carefully. How long before I should see some results? My numbers are a little lower. I have been doing this for 1 week...and plan to continue no matter what my bp is. I feel so much better and have lost 7 lbs!!! Just wondering from those experienced with all of this how fast (or not fast) I will see a difference. Thanks ... Tue, 24 Jan 2012 11:11:27 EST ten things about me Hi, I am Jae and I am not new to the Dash Diet.. sometimes bad habits die hard <BR> 1. Soon to be living on my own <BR> 2. I love summer weather <BR> 3, I have a desire to have a beach front home <BR> 4. I love writing in my journals <BR> 5. I am writing a book <BR> 6. while at SparkPeople I have learned to like drinking water <BR> 7. I love animals <BR> 8 I love to live my life as simple as possibe <BR> 9.I am learning to take care of me instead of everyone else <BR> 10.I love my computer <... Mon, 23 Jan 2012 18:42:17 EST The two hardest parts of DASH for me I love the DASH diet and sure enough my blood pressure has normalized with following it and exercise. That make me very happy. <BR> <BR> However the two things I have difficulty with are: <BR> <BR> 1) The low Nuts, Seeds and Legumes daily serving size, I LOVE PEANUT BUTTER!!! :) And the 1 serving per day on my 3100 Calorie plan is not a happy thing.(Yes a very first world problem I admit). <BR> <BR> 2) I find it hard tracking the food I eat. I track everything I eat, on SparkPeople every d... Wed, 11 Jan 2012 17:39:04 EST I'm curious about the right calories for me. Hello team, I read the Dash Diet plan book and I thought that the calorie count was either 1,500/1600 for the lower end or 2,000. at the high end. It seems that several people are working at 1,200. -1,300. range. I just started and have had good success, but I always do on a first week of any diet plan. I feel comfort and satisfied at 1,500. I know that 2,000. is a calorie maintenance number. <BR> I have intermittent high blood pressure but I choose the Dash plan primarily to lose weight and... Tue, 10 Jan 2012 22:40:29 EST First Post to the First Sparkteam I have joined My husband and I are empty nesters from North Idaho.....We are never happier then when exploring the great North West. I need to lose about 30 pounds and he needs to lower his blood pressure and cholesteral slightly...I spent the entire weekend reviewing every bit of information I could find on the Dash Diet.....I am impressed....To say the least we need to make changes...However not changes that surprise me or even sound astonishingly hard to do....I have already cleaned out the refrigerato... Mon, 28 Nov 2011 16:36:17 EST Good Food for Blood Pressure/High Cholesterol <BR> High blood pressure and cholesterol can increase your risk for a variety of health problems, including but not limited to heart attack, stroke, and kidney disease, according to the National Heart Lung and Blood Institute. In order to prevent such problems, it is important to be able to identify the foods that will help reduce hypertension and blood cholesterol. So, when shopping for groceries, keep in mind the food items that will help keep the menu healthy. <BR> <BR> <BR> Good Food f... Sat, 26 Nov 2011 10:26:04 EST Dash Diet Overview The Dietary Approaches to Stop Hypertension (DASH) diet can help you control your blood pressure. The DASH diet is rich in grains, fruits, vegetables and low-fat dairy products. It limits total fat, saturated fat and cholesterol and provides plenty of fiber, potassium, calcium and magnesium. The DASH diet also limits sodium to between 1,500 milligrams and 2,300 milligrams a day. <BR> <BR> Here are recommended servings from the food groups for the two calorie levels of the DASH diet, along w... Tue, 22 Nov 2011 12:59:38 EST Did you get your fitness in today <em>248</em> <em>324</em> Tue, 22 Nov 2011 12:15:11 EST Did you huddle with your team <em>224</em> Tue, 22 Nov 2011 12:10:42 EST Affirmation for a healthy body I love my body, I take care Good of myself. <BR> <BR> <BR> I always contribute in healthy ways to my body. <BR> <BR> I AM living a long and healthy Life. <BR> <BR> I eat healthy, nutritious and digestible food every day. <BR> <BR> I drink large amounts of thirst quenching water every day. <BR> <BR> I have a healthy spirit, mind and body. <BR> <BR> I have a healthy heart and a strong set of lungs. <BR> <BR> God has healed my body and in return, I will forever praise His name. <... Tue, 22 Nov 2011 12:05:54 EST Thanksgiving Dinner-what are you having? Lets share ideas for healthy Thanksgiving (or other holiday) dinners! <BR> <BR> I like to make yams - whipped like mashed potatoes. I add a little unsweetened applesauce, a little agave nectar, a pinch of coriander, egg whites, and bake this well blended combo so it gets slightly browned on top. <BR> <BR> <em>429</em> <em>465</em> <em>427</em> <em>147</em> <em>4</em> <em>140</em> <em>53</em> Sun, 6 Nov 2011 19:24:25 EST 2nd Challenge: Veg for BREAKFAST Sep15 - Oct 15 So, here's how this will work. <BR> <BR> 1) I will set up a new "Team Goal" which you can join and track on your "Other Goals" Page, this will award you Spark Points each time you track the goal! (To join, look below the message board on our team page, find the goal and click "Join Goal") <BR> <BR> 2) Check the box on your Other Goals Page each day that you eat veggies for breakfast Post in this forum! Tell us what you chose, how you prepared it, how you liked it, if you'll make it again... Mon, 12 Sep 2011 15:57:46 EST Purple Potatoes may lower Blood Pressure I just had to share this information with you folks from MSNBC. Check it out! <BR> <link><BR>lth-diet_and_nutrition/ </link> Thu, 1 Sep 2011 14:49:54 EST Healthy Hurricane Food Through it looks like Florida will likely dodge a direct hit from Hurricane Irene, we MUST be ready as direction can change. I'm very grateful to have just become familiar with DASH Diet and it's many benefits, want to shop with more discretion very soon. What would your shopping list include for DASH-friendly no electricity living (no camping grill, etc.)? Tue, 23 Aug 2011 22:41:19 EST Potato Chips So, today, I bought a bag of potato chips to eat with lunch. Ya'll know the type, the "one person" bags that really have two and a half servings of chips? And so you eat two and half times the salt and fat? <BR> <BR> Well, I'm super proud of myself today because I counted out my nine chips and then I made my students eat the rest! <BR> <BR> <em>179</em> Tue, 23 Aug 2011 20:07:07 EST How to Use This Forum! So, everyday I celebrate little things that if I bragged about to others, they might not get why I'm so excited. For example: <BR> <BR> Yesterday, I only ate two chocolate caramel cookies (they were small!) and one peanut butter cookie for dessert at the neighborhood Bocce Tournament! <BR> <BR> or <BR> <BR> I was the last one to finish eating at said picnic, and left more of the "creamy" salads on my plate than I ate. (And let me tell you, these ladies brought creamy salads!!) <BR> <BR> ... Sun, 21 Aug 2011 11:50:04 EST My New Veggies So, my first new veggie for this month was lima beans. My mom uses them in her cooking, but I've never used them. <BR> <BR> My recipe was pretty simple, I took a can of lima beans, rinsed it really well to remove the excess sodium (it really does work!) and then just dumped them into my veggie pasta bake. I could definately tell they were there and they seemed a little dry. I think I liked the few I munched while cooking better than after I had mixed them in to the tomatoes. <BR> <BR... Mon, 15 Aug 2011 21:49:05 EST First Challenge: August 15 - September 15 Hi Sparklers! <BR> <BR> I'm going to take advantage of this nifty forum that we've left empty for so long! <BR> <BR> It's harvest season! That means that markets, grocers and farm stands are FULL of yummy new vegetables and fruits! <em>301</em> <BR> <BR> So, our challenge for this month (August 15 - September 15) is to try one new vegetable each week! <em>411</em> <BR> <BR> IF you are such a vegetable eater already that you've tried EVERYTHING in the store (which, I will have tro... Mon, 15 Aug 2011 17:19:46 EST What are you finding hardest to control in DASH? We are all working on our blood pressure, some of us for very immediate reasons, others for more preemptive reasons. So what do we all have in common? We're making HUGE changes in the way we eat, cook, plan and think about food. And we're all doing the best we can. <BR> <BR> So, what are you struggling with? Cutting sodium? Getting whole grains? Increasing potassium numbers? Let us know! If you're struggling, we might be too! Or, maybe someone here has a great solution! Sat, 13 Aug 2011 11:33:44 EST Hello! I am real happy to find others who are committed to this healthier way of eating/living! <BR> <BR> I woke up one morning last month with double vision and a painful headache that went from the middle of my head to my right eye. I was hoping it would just go away so I waited a day or so and then went to my chiropractor. It helped, but the next day it was worse so I called my doctor who asked "How fast can you get here?" So, I went, and was then sent to the hoppital and they did a lot of tests... Fri, 12 Aug 2011 20:41:38 EST Finding More Low Sodium/Calorie Items Wow... I have been following the DASH Diet Action Plan now for about 10days. I must say I love it. I felt so much better after just a few days. Seems I forgot how much I love all the summer fruits & veggies. Now I am getting even more creative with my diet. There are so many excellent choices for low sodium/low calorie foods. One of my favorites is Blue Diamond Almonds. They come in individual serving sizes & a variety of different favors. Love em!! What have you found out there that is tasty... Thu, 11 Aug 2011 16:41:21 EST Seeing a difference! In late June, my Nurse Prac wanted to put me on anti-hypertensives. I didn't let her because I knew that that week had been particularly stressful; I knew that even though the numbers were high (140/110 on the first reading and 130/90 on the second) the first one was artificially high cuz I knew i was getting vaccinations that day. <BR> <BR> As for the second, well, high blood pressure is in the family, we live into our nineties with high blood pressure and not a heart attack or stroke a... Wed, 10 Aug 2011 09:36:45 EST Freezing vs Canning I am shocked at how much salt is in all canned things, so I am thinking about canning or freezing my own staples. I make a lot of vegan chilis to eat in the winter. So I buy a lot of diced tomatoes, tomato puree, etc. Does anyone know what is easier...I have a freezer so I could freeze instead of can... Sun, 31 Jul 2011 17:44:53 EST Great Treats for DASH Dieters!! So, I've been struggling this week with wanting some kind of treat, but knowing that I have to be accutely aware of my sodium intake. Mostly, I haven't had the calories left in my daily diet anyway, so I've just held off and not had anything. <BR> <BR> But, tonight, I had a few hundred calories left after dinner. So, while running to the grocery store, I took a look for somethings that have a good sodium:potassium ratio!! (Several studies that I read today reccomended a ratio of atleast 1:... Fri, 29 Jul 2011 23:21:39 EST Substitutions I found putting paprika on food instead of salt helped. I didn't realize how much salt canned beans have in them. I am going to have to start cooking my beans in the crock pot. Fri, 29 Jul 2011 17:52:52 EST Is anyone here? Wondering if anyone is here. Just starting this diet to bring down blood pressure. Advice on how long it takes to work would be appreciated. Thu, 28 Jul 2011 19:45:15 EST Summer Hi All! <BR> <BR> My name is Summer and as much as I hate to acknowledge that they might be accurate, my BMI puts me well into the obese category. I'm five foot seven, 220 pounds and working on getting two of those three numbers down. (I don't think adding much height is a reasonable goal, but if anyone has suggestions!!) <BR> <BR> I also have a blood pressure that is borderline to high. The first nurse read it at 140/110, although just a few minutes later it was just 130/80. So, while I... Mon, 11 Jul 2011 16:44:14 EST Does DASH require calorie counting? I've looked at numerous DASH websites and they all using phrasing like "on a 2000-calorie diet, here's what a typical day's meals looks like" and the meals include things like: a bowl of whole-grain cereal, a serving of lean meat, etc. In other words, it starts with calories in the premise but loses it in the implementation. <BR> <BR> I'm asking for my dad who already eats DASH-like diet, he just eats too much. (He's eaten this way for years and is overweight, has HBP, etc.) So I'm wonder... Sun, 3 Jul 2011 08:52:25 EST New Team Hi, I have just started this team after searching for one that has members following the Dash Diet. Since I started the team, I am the Team Leader, however the position is open for anyone. I may not be able to devote as much time as is required but I do feel strongly about the Dash Diet and hope to see more members joining. The Dash Diet is for anyone with high blood pressure or other cardiovascular problem, or just for weight loss alone. It is especially for those that need to control so... Sat, 28 May 2011 14:01:14 EST