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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
5/15/13 11:28 A

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Hello!
I got my chart from the website- WebMD. I looked under "High Blood Pressure: Using the Dash Diet". Please let me know if you cannot find what you need.
Gardensforelife emoticon



"... my God is the rock of my refuge."
Psalm 94:22

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GRANDMASHOUSE's Photo GRANDMASHOUSE SparkPoints: (0)
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5/12/13 10:29 A

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Where did you find a DASH chart to print out? Or did you just make your own? I'd be interested in seeing it.

~~~~~~~~~~~
Grandma C.
"Every day can be Day One."
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
5/1/13 3:31 P

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GREAT JOB!



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

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IOWADEB's Photo IOWADEB SparkPoints: (0)
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5/1/13 1:28 P

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Thanks for sharing. You are doing great things





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CD13527788 Posts: 120
5/1/13 7:45 A

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Ooh, stretching is a good idea. Hi I'm new. emoticon
I added potassium to my list of things I track and I printed out a helpful DASH chart. I like to make yogurt so I'm going to make some with low fat milk (instead of whole). I also cut out half in half in my coffee and am drinking it black. Surprisingly, I like it! AND I ordered some red zinger tea which I heard is good for blood pressure because of the hibiscus. I walk a lot already but I'm putting my pedometer back on to see my milage so I can challenge myself, and go faster.

I'm kind of excited to have gone from panicked (about my high BP) to challenged. I was losing weight rather lazily... emoticon

Thanks for this team. emoticon

Here's the dash chart if anyone wants to see it. Page 3:
www.nhlbi.nih.gov/health/public/hear
t/
hbp/dash/dash_brief.pdf


IOWADEB's Photo IOWADEB SparkPoints: (0)
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4/3/13 9:32 A

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Way to go 56Rose!!!!

I am talking this Sat, April 6 @ 10:00 am

Gardening 101

Waterloo Iowa Public Library. Out of my comfort zone but going for it!

If you are close stop in!





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56ROSE's Photo 56ROSE Posts: 15,425
4/1/13 10:34 P

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emoticon

Marilyn
Boise, ID
Mountain Time Zone

Everything you've ever wanted is one step out of your comfort zone.

The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. Ann Wigmore

Max Lifetime Weight: 215
SP Start Weight: 199
Maintaining since: April 2016
Initial Goal Weight: 178
Current Goal Weight: 170

Purpose is the place where your deep gladness meets the world's needs.
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 current weight: 176.0 
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
4/1/13 9:19 P

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56ROSE- emoticon emoticon emoticon emoticon emoticon emoticon



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

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56ROSE's Photo 56ROSE Posts: 15,425
4/1/13 4:23 P

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I'm stretching more often throughout the day. emoticon

Marilyn
Boise, ID
Mountain Time Zone

Everything you've ever wanted is one step out of your comfort zone.

The food you eat can be either the safest and most powerful form of medicine or the slowest form of poison. Ann Wigmore

Max Lifetime Weight: 215
SP Start Weight: 199
Maintaining since: April 2016
Initial Goal Weight: 178
Current Goal Weight: 170

Purpose is the place where your deep gladness meets the world's needs.
Frederick Bue


 current weight: 176.0 
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174.5
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/29/13 11:54 P

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emoticon



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
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CRAFTSFAN1's Photo CRAFTSFAN1 Posts: 2,092
3/29/13 11:28 P

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I'm including white mushrooms and asparagus to my salads.
White mushrooms - 1/2 cup sodium 1.8 mg potassium 111 mg

Join the team "Eat to Defeat Fat Cells, Cancer Cells and More."
http://www.sparkpeople.com/myspark/gro
ups_individual.asp


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/26/13 7:29 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
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3/26/13 4:47 P

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I tried celery root. Delish







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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/26/13 11:07 A

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
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CRAFTSFAN1's Photo CRAFTSFAN1 Posts: 2,092
3/25/13 10:48 P

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I switched the snack: cantaloupe with cottage cheese 2%, for cantaloupe with vanilla yogurt.
The cottage cheese (1 cup), 194 cal has 746 mg sodium and 190 mg of potassium
Vanilla yogurt (1 cup) cal. 208, has 162 mg sodium and 537 mg of potassium
Cantaloupe (1 cup), cal. 60, has 28.3 mg sodium and 473 mg of potassium



Join the team "Eat to Defeat Fat Cells, Cancer Cells and More."
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/24/13 5:17 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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IOWADEB's Photo IOWADEB SparkPoints: (0)
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3/24/13 3:37 P

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I've stood on one leg while I brush my teeth. Improves balance emoticon





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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/19/13 8:26 P

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Everyone is doing emoticon



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
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SPARKFRAN514's Photo SPARKFRAN514 Posts: 65,557
3/19/13 12:42 P

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Trying to fix more veggies and fixing them differently and eating fresh and frozen veggies in place of caned one. trying to follow the DASH diet 100% not 50% like I was . BP still not in the range Doctor wants and now need to also watch my cholesterol intake. My Spark journey is no longer just to lose weight but to become healthy and along the way lose the weight. telling my self i need to watch more closely what goes into my mouth and increase my exercise and the pounds will take care of them selves and go away.



Fran
live in Spokane Wash
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several fun spark teams cheering each other on to the finish


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SCHAUJODY's Photo SCHAUJODY SparkPoints: (0)
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3/19/13 8:59 A

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Started on Phase 2 of the Dash Diet.

 current weight: 156.9 
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/7/13 7:53 P

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emoticon emoticon emoticon emoticon emoticon emoticon



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
3/7/13 12:20 P

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SCHAUJODY emoticon emoticon emoticon

start weight jan 2013
01/10 195
02 10 187
03/10 182
04/10 176
04/25 173



DASH DIET
http://www.nhlbi.nih.gov/health/public
/heart/hbp/dash/new_dash.pdf


 current weight: 175.0 
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SCHAUJODY's Photo SCHAUJODY SparkPoints: (0)
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3/7/13 12:00 P

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I started the 14 day Dash Diet Weight Loss Solution plan Monday and I'm on day 4. So far I've lost 3 pounds and 1.5 inches from my waist.

 current weight: 156.9 
156.9
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148.45
144.225
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/5/13 8:00 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
3/5/13 10:21 A

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emoticon Yesterday I was very brave. I bought a beautiful winter coat that is small for me and was on sale. It will only fit when I lose another 10 pounds. That was a first for me!

I will lose another 10 pounds!
emoticon



Edited by: LEPETITCHIHUA at: 3/5/2013 (10:21)
start weight jan 2013
01/10 195
02 10 187
03/10 182
04/10 176
04/25 173



DASH DIET
http://www.nhlbi.nih.gov/health/public
/heart/hbp/dash/new_dash.pdf


 current weight: 175.0 
195
182.75
170.5
158.25
146
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/4/13 4:18 P

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Great plan!



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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SPARKFRAN514's Photo SPARKFRAN514 Posts: 65,557
3/4/13 4:02 P

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get more veggies in and since its March need Green Ones emoticon


Fran
live in Spokane Wash
standard time zone
Invincible Indigos
star fish e leader
several fun spark teams cheering each other on to the finish


 current weight: 145.0 
145
142.5
140
137.5
135
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
3/3/13 7:33 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
3/3/13 7:20 P

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Cooked more often and lost two pounds! emoticon emoticon
Did more housework than usual.

Edited by: LEPETITCHIHUA at: 3/3/2013 (19:22)
start weight jan 2013
01/10 195
02 10 187
03/10 182
04/10 176
04/25 173



DASH DIET
http://www.nhlbi.nih.gov/health/public
/heart/hbp/dash/new_dash.pdf


 current weight: 175.0 
195
182.75
170.5
158.25
146
IOWADEB's Photo IOWADEB SparkPoints: (0)
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2/27/13 9:28 P

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Thanks

Today, I mixed 2 cups of water with a cucumber. It was ok. And I did not pig out on another snow day





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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
2/27/13 8:56 P

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emoticon HELLO DASH TEAM!
What are you doing different?
What changes are you making!
emoticon emoticon -together we are strong!



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
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2/27/13 8:53 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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2/27/13 3:11 P

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I spent 2 days at a spiritual retreat

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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
2/25/13 7:28 P

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emoticon A slip is ok. You can always self correct and push forward.I am wishing you the best for tomorrow!
emoticon emoticon emoticon
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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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IMMACULATEHEART's Photo IMMACULATEHEART SparkPoints: (0)
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2/25/13 8:09 A

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Thank you, GARDENSFORLIFE. I slipped today though. emoticon

Immaculate Heart
MIRACULOUSMEDAL('07)
Beginning wt: 66.4 kgs.
06 April 2015
Current wt: 65.8 kgs 10 April 2015
Weight Goal: 50 kgs 20 August 2015

Speak Lord, Your servant listens...


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2/24/13 12:26 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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2/23/13 10:47 P

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emoticon emoticon emoticon and emoticon

Immaculate Heart
MIRACULOUSMEDAL('07)
Beginning wt: 66.4 kgs.
06 April 2015
Current wt: 65.8 kgs 10 April 2015
Weight Goal: 50 kgs 20 August 2015

Speak Lord, Your servant listens...


 current weight: 130.0 
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
2/22/13 1:39 P

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LEPETITCHIHUA-Great Menu! emoticon emoticon emoticon
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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
2/22/13 10:18 A

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one menu day of the dash diet. I reduce the quantities to stay in my 1400 calorie range.

www.nhlbi.nih.gov/health/public/hear
t/
hbp/dash/new_dash.pdf


3/4 cup bran flakes cereal:
1 medium banana
1 cup low-fat milk
1 slice whole wheat bread:
1 tsp soft (tub) margarine
1 cup orange juice
Lunch
3/4 cup chicken salad:*
2 slices whole wheat bread
1 Tbsp Dijon mustard
salad:
1/2 cup fresh cucumber slices
1/2 cup tomato wedges
1 Tbsp sunflower seeds
1 tsp Italian dressing, low calorie
1/2 cup fruit cocktail, juice pack
Dinner
3 oz beef, eye of the round:
2 Tbsp beef gravy, fat-free
1 cup green beans, sautéed with:
1/2 tsp canola oil
1 small baked potato:
1 Tbsp sour cream, fat-free
1 Tbsp grated natural cheddar
cheese, reduced fat
1 Tbsp chopped scallions
1 small whole wheat roll:
1 tsp soft (tub) margarine
1 small apple
1 cup low-fat milk
Snacks
1/3 cup almonds, unsalted
1/4 cup raisins
1/2 cup fruit yogurt, fat-free,

start weight jan 2013
01/10 195
02 10 187
03/10 182
04/10 176
04/25 173



DASH DIET
http://www.nhlbi.nih.gov/health/public
/heart/hbp/dash/new_dash.pdf


 current weight: 175.0 
195
182.75
170.5
158.25
146
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
2/21/13 10:15 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
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2/21/13 10:01 P

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At a restaurant known for their burgers, I ordered a garden veggie burger, with steamed vegetables.

At another place known for being the best BBQ, I ordered a garden salad with grilled chicken.
I would've ordered the sandwich, but it came with chips. I steer away from all that on a menu.

When walking dogs, as long as we're not going downhill, I let them run a little bit now, but just enough to get my heart rate up, without tripping on my face!

Alcohol is the most available drug there is. Saying adios to it is do-able! Bravo to all who join me on this journey and stay true to themselves and stick to it.


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
2/17/13 10:06 P

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I plan to make veggie soup.



"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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2/17/13 10:05 P

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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
2/17/13 6:51 P

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emoticon I cooked white navy beans today!

start weight jan 2013
01/10 195
02 10 187
03/10 182
04/10 176
04/25 173



DASH DIET
http://www.nhlbi.nih.gov/health/public
/heart/hbp/dash/new_dash.pdf


 current weight: 175.0 
195
182.75
170.5
158.25
146
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 48,683
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"... my God is the rock of my refuge."
Psalm 94:22

"Peace begins with a smile.."
Mother Teresa

Fall Seven Times
Stand Up Eight
Japanese Proverb

Fruit, Grains and Veggies Oh My!-Leader

Dash Plan for Hypertension-Leader

Greenhouse Gardening-Leader

Heart Health Team-
Leader


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I started to reward myself for small changes. Getting more done and having more fun





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That sounds like a plan my dear. And a good one at that. Go for it! I have been filling myself up with cereal in the morning, then my fruits and veggies kick in and I'm stuffed and can't eat another thing. Along with the water, I've been feeling much better, have more energy and am much more optimistic than ever! Hope you find the same to be true.

HEALTHYLIFE4GOD's Photo HEALTHYLIFE4GOD Posts: 44
7/29/12 4:16 P

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I got off track with diet and exercise last week. Too much traveling, eating out, and social overeating. This week I will get back on track by measuring portions and focusing on making sure my plate is half full of veggies, one quarter full of grain, and one quarter full of protein.

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7/21/12 9:30 P

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I'm in on this. I'd like to center my efforts on lessening the sweets, the snacks and the nervous eating with more fruit, veggies and exercise.

I'm at the point where I need to FOCUS and do less distracting things leading me away from what I truly need to do.

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7/21/12 8:24 P

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I want to measure some this coming week. I can fudge/cheat when I am guessing it is about a cup. I need to watch the carbs. emoticon





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7/5/12 1:13 A

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Sounds like a plan HealthyLife4God! Keep on keeping on. It will pay off.

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7/4/12 10:09 P

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I am focusing on measuring portions this week. Seems to help me get the right amount of servings too. I noticed portions are a lot smaller than I thought they were so it's not hard to get those servings. I have been eating lots of fruits and veggies anyway. Just needed to cut the fat, sweets, and increase the grains.

Edited by: HEALTHYLIFE4GOD at: 7/4/2012 (22:10)
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7/4/12 1:21 P

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That is the truth





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7/4/12 1:13 P

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Woo hoo! Way to go IowaDeb! I find that I have so much to keep track of that I've decided to center my efforts on one thing per week until it all falls into place.


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7/4/12 12:31 P

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This week I will take my servings of veggies, fruits, proteins, milks and carbs? and cross them off as I eat them, then I will be sure to get the veggies in w/o overdoing the carbs. One keep trying.





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5/23/12 12:00 A

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Good point BookLady. Did you know that you can track your fruits and vegetables here as well? I'm sure you already know that as you seem really up on this.

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5/22/12 11:27 P

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Great idea! For me, I think it would be eating the right number of servings of foods. After a while I get complacent and worry more about the calories I'm tracking on Spark. I find that all of a sudden I'm not getting enough fruits or grains. I have to remind myself that if I eat the right amounts in each group, the calories will take care of themselves!

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5/20/12 1:20 P

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What other changes have you made in your life to be more successful in living on this plan. Perhaps we can center our efforts for the next month by centering our efforts on one part of the plan. Send me some feedback as to what area you'd like to focus on in June and we'll see which one we will focus on on your behalf.

Way to go everybody. Let's keep up the good work. Let's get to those successful achievements of our goals!

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5/8/12 10:44 A

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I love chia seeds. My change is I have started to RE-read the Flyladys book and the house is looking better. 10 a day of exercise is what I am going for in the physical area.
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4/22/12 11:29 P

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My mother introduced me to chia seeds.

I am sorry but I do not know what kinds of pears I brought. I do know that they have a more brownish tint to them then the other one I usually buy and I can eat them without the gritty feeling that they have.

And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4

**Throw me to the wolves I'll come back leading the pack."


Pat from the east coast


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4/20/12 2:40 P

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I like to just add chia seeds to my cereal

or coffee

or a smoothie in the am

I am kind of a lazy, get it in kind of woman

Can look weird but it tastes fine to me and I ALWAYS try to brush my teeth afterwards, cuz I don't want a little seed stuck in my teeth to look gross. emoticon emoticon emoticon





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4/20/12 2:35 P

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Cleared clutter and am going into the veggie mode. This week I nuked frozen mixed veggies and got in my 4 servings something I find kinda difficult.





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4/20/12 9:57 A

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What kind of pear did you find that is not grainy?

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4/19/12 5:40 P

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not veggies related but I love cottage cheese but I opted for fresh veggies and fruit. A lady convinced me to try pears (I have an issue with the texture of them) too grainy but she show me a variety that not grainy at all. And also tryed kiwi fruit again those seeds..but time to try new thing and eat for health sake.

And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4

**Throw me to the wolves I'll come back leading the pack."


Pat from the east coast


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4/15/12 8:47 P

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I'm adding quinoa, aramanth and chia seeds this week. Anybody have a good recipe to share?

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4/4/12 6:33 P

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I added 5 veggies a day

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4/3/12 10:29 A

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increasing fruits and veggies adding more dairy products. baby steps.

And God shall wipe away all tears from their eyes; and there shall be no more death, neither sorrow, nor crying, neither shall there be any more pain: for the former things are passed away.

Revelation 21:4

**Throw me to the wolves I'll come back leading the pack."


Pat from the east coast


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3/24/12 9:43 P

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I'm going to eat 4 servings of fruit a day for the next week. I plan on making this the norm for me.

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3/24/12 9:29 P

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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?

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