Group photo
Author:
CD14171584 Posts: 1,032
1/13/14 1:57 P

Send Private Message
Reply
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:

Here are some wonderful links to more information I've found that will help you in your travels here.

www.nhlbi.nih.gov/health/public/heart/hb
p/
dash/new_dash.pdf
Lowering your blood pressure with DASH (New)

https://www.pbrc.edu/pdf/PNS-dash.pdf
The DASH Diet Eating Plan

www.nhlbi.nih.gov/health/public/heart/hb
p/
dash/dash_brief.pdf
Lowering your blood pressure with DASH (Brief)

nutrigenie.biz/software/dashdiet.pdf
The DASH Diet

dashdiet.org/images/dash_diet_book_chapt
5.
pdf
DASH Diet – Chapter 5

mediapartnersinc.com/pdfs/dash-diet.pdf
DASH Diet – Stop Hypertension

mediapartnersinc.com/pdfs/dash-diet-quic
k-
reference.pdf
DASH Diet – Quick Reference

www.sparkpeople.com/resource/disease_man
ag
ement_blood_pressure.asp
DASH Diet – SparkPeople

www.library.umc.edu/pe-db/pe-DASH-Diet.p
df

The DASH Diet, Article 002

Let me know what you think regarding this information. Talk and discuss it here for others to learn from.


GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 50,366
2/5/13 9:52 P

My SparkPage
Send Private Message
Reply
RENAPEARL- HAVE YOU TOLD YOUR DOCTOR ABOUT THE HEADACHES? I WOULD CONSULT MY DOCTOR OR HEALTHCARE WORKER.
PLEASE POST AGAIN AND LET US KNOW HOW YOU ARE DOING.
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


level 25
524,543 SparkPoints
RENAPEARL SparkPoints: (0)
Fitness Minutes: (240)
Posts: 1
2/5/13 10:53 A

Send Private Message
Reply
I started the Dash Diet last week because of hypertension. Unfortunately, I have been experiencing headaches. I am thinking it is because of the lack of carbs. I just started week two, I've lost 3lbs, but feeling discouraged due to the headaches. Any suggestions?


GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 50,366
1/27/13 11:08 A

My SparkPage
Send Private Message
Reply
IOWADEB- emoticon emoticon emoticon emoticon

emoticon emoticon emoticon

emoticon emoticon emoticon

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


level 25
524,543 SparkPoints
IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
1/27/13 9:22 A

My SparkPage
Send Private Message
Reply
I am ready to use this info again. Time to get serious. Weight went up in December/ January . Fall 7 times get up 8!!!





 July SparkPoints: 0
0
147.5
295
442.5
590
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 50,366
11/13/12 7:58 P

My SparkPage
Send Private Message
Reply
IOWADEB- 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


level 25
524,543 SparkPoints
IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
11/6/12 10:28 P

My SparkPage
Send Private Message
Reply
I had trouble getting out the door this morning. Spark people had a good article on portable food so I did not have to eat from a vending machine.

www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=137


Good luck thinking a head on the food choices.





 July SparkPoints: 0
0
147.5
295
442.5
590
IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
10/14/12 11:19 P

My SparkPage
Send Private Message
Reply
Just getting started on the Dash Plan/Diet? SparkPeople has an excellent article

www.sparkpeople.com/resource/disease
_m
anagement_blood_pressure.asp


Good luck to all of us on the journey. emoticon emoticon emoticon





 July SparkPoints: 0
0
147.5
295
442.5
590
IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
9/6/12 7:24 P

My SparkPage
Send Private Message
Reply
I agree! I don't do the chips Yet--- a carrot always tastes better when it is cut like a crinkle cut french fry.

emoticon but I never think of french fries when I eat them --- it is just the shape of my childhood.





 July SparkPoints: 0
0
147.5
295
442.5
590
MANDA2828's Photo MANDA2828 SparkPoints: (0)
Fitness Minutes: (18,380)
Posts: 719
9/6/12 2:35 P

My SparkPage
Send Private Message
Reply
Thanks for the links, superachiever, and thanks for the snack suggestions, iowadeb.
I have carrots and hummus every day. I get spicy hummus so that I don't get sick of it, and lately I've discovered that buying carrots in "chip" shape are better psychologically for me than just the baby carrots. Haha, hey, whatever works.

I am the master of my fate.
I am the captain of my soul.
*Invictus*


 Pounds lost: 28.0 
0
16
32
48
64
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 50,366
9/2/12 10:35 A

My SparkPage
Send Private Message
Reply
IOWADEB- thanks for the snack info. 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


level 25
524,543 SparkPoints
CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
8/31/12 10:05 P

Send Private Message
Reply
Deb, these are great to have on a cheat sheet as we go about our days but I have to be honest with you ..... I'm having a hard time getting ALL the food eaten every day that I'm supposed to have. I'm stuffed and find myself pushing the foods down. Hope this is temporary and that eventually things will even themselves out. :)

But if I ever have a moment of slipping, I'll grab one of these tasty treats and munch on them.


CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
8/31/12 9:59 P

Send Private Message
Reply
Wow, Deb, these are great ideas! Thanks. I'll be incorporating them into my eating plan.

IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
8/31/12 8:36 P

My SparkPage
Send Private Message
Reply
An article in Spark discussed the 100 calorie snacks. They then gave alternatives that sound so good for us DASHERS

Smart Snack Alternatives
If you want a healthy, low-calorie snack but don’t want to pay the premium for convenience, here are some healthy snacks you can prepare yourself. You'll save money, reduce waste, and stay fuller longer with these 100- to 200-calorie ideas that you can portion out yourself.
Low-fat cottage cheese (4 oz): 80 calories
Raisins (50 or about 1 oz): 85 calories
Skim milk latte (8 oz): 85 calories
Air-popped popcorn (3 cups or 1 oz): 95 calories
Graham crackers (8 small rectangles): 100 calories
Thin pretzel sticks (48 sticks or 1 oz): 100 calories
Celery (5 pieces) with peanut butter (1 Tbsp): 100 calories
Unsweetened applesauce (1 cup): 100 calories
An apple (small) with low-fat cheese (2 oz): 150 calories
Baby carrots (10) with hummus (1/4 cup): 150 calories
Peanuts (a handful or 1 oz): 160 calories
Raw almonds (a handful or 1 oz): 165 calories
Low-fat yogurt (6 oz): 175 calories
Tortilla chips (12 chips or 1 oz) with salsa (1/2 cup): 175 calories
Whole wheat Ritz crackers (10 crackers or 1 oz) with peanut butter (1/2 Tbsp): 175 calories





 July SparkPoints: 0
0
147.5
295
442.5
590
CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
8/11/12 6:48 P

Send Private Message
Reply
This is something I definitely need to do as well as all the other rooms in the house!


IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
8/11/12 6:33 P

My SparkPage
Send Private Message
Reply
One simple step is to organize the kitchen. The French call it mis en place.

See this Spark article about how to go about the changes that will help you get more healthy!!! www.sparkpeople.com/resource/nutriti
on
_articles.asp?id=356


emoticon emoticon emoticon emoticon emoticon emoticon





 July SparkPoints: 0
0
147.5
295
442.5
590
IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
8/6/12 8:16 P

My SparkPage
Send Private Message
Reply
My happiness project is based on the book, "The Happiness Project" by Gretchen Rubin.

I am in my first month. I admit I copied Gretchen's plan. I am trying to go to bed at a decent time. I am working to eliminate clutter in my home. I am giving myself cute little stars when I meet my goals. I am thinking this is a good thing for me. Ben Franklin met weekly with people trying to improve themselves for over 40 years. I have a buddy for this project and it is going.

emoticon emoticon emoticon





 July SparkPoints: 0
0
147.5
295
442.5
590
CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
8/1/12 12:37 A

Send Private Message
Reply
I was beginning to get lost in all the work I was doing here at SP. So, I took some time and created a spreadsheet up for myself that will now help me keep track of everything I've got going.

It helps and I'd like to suggest something like that to all of you. I'm only human and I can't keep track of everything I've got going on if it weren't for this spreadsheet I created.

Now, I can track everything in one place and review it when I want or need to. Refer to it to respond to the needed areas of every challenge I'm involved in and put it in my trackers much more easily.

Just more food for thought for all of you out there. Guess you can see my "secretarial experience" coming through here.


CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
7/27/12 11:12 A

Send Private Message
Reply
That sounds great IOWADEB! Care to share what it's all about????


IOWADEB's Photo IOWADEB SparkPoints: (0)
Fitness Minutes: (24,183)
Posts: 1,188
7/27/12 10:27 A

My SparkPage
Send Private Message
Reply
I have started a happiness project with documentation
Cooking healthy with dash friendly books and articles





 July SparkPoints: 0
0
147.5
295
442.5
590
CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
7/25/12 4:43 P

Send Private Message
Reply
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:

Here are some wonderful links to more information I've found that will help you in your travels here.

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

Lowering your blood pressure with DASH (New)

www.pbrc.edu/pdf/PNS-dash.pd
f

The DASH Diet Eating Plan

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

Lowering your blood pressure with DASH (Brief)

nutrigenie.biz/software/dashdiet.pdf
The DASH Diet

dashdiet.org/images/dash_diet_book_c
ha
pt5.pdf

DASH Diet – Chapter 5

mediapartnersinc.com/pdfs/dash-diet.
pd
f

DASH Diet – Stop Hypertension

mediapartnersinc.com/pdfs/dash-diet-
qu
ick-reference.pdf

DASH Diet – Quick Reference

www.sparkpeople.com/resource/disease
_m
anagement_blood_pressure.asp

DASH Diet – SparkPeople

www.library.umc.edu/pe-db/pe-DASH-Di
et
.pdf

The DASH Diet, Article 002

Let me know what you think regarding this information. Talk and discuss it here for others to learn from.


Edited by: CD12006020 at: 7/25/2012 (16:44)
CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
7/25/12 12:59 P

Send Private Message
Reply
GREAT! I knew most of you would have it but I posted it for those that didn't. :)

Good to see some participation here. :)

Keep it going!


SHADOWGHOSTY's Photo SHADOWGHOSTY Posts: 2,985
7/25/12 9:00 A

My SparkPage
Send Private Message
Reply
Thank you! I have read it but reminders are always good.

Debbie :)


 Pounds lost: 12.0 
0
32.25
64.5
96.75
129
BOOKLADYFDL's Photo BOOKLADYFDL SparkPoints: (0)
Fitness Minutes: (17,362)
Posts: 63
7/24/12 11:07 A

My SparkPage
Send Private Message
Reply
Small steps is the only way to do it and succeed. Not only do you see progress when you hit small, obtainable goals, but once you are into a routine there is always something new to add to keep your progress moving forward.

 July Minutes: 0
0
46.25
92.5
138.75
185
CD12006020 SparkPoints: (0)
Fitness Minutes: (33,474)
Posts: 5,262
7/20/12 12:07 P

Send Private Message
Reply
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.

Please read it and let's converse over your feelings about it:

www.sparkpeople.com/resource/motivat
io
n_articles.asp?id=171


Page: 1 of (1)  

Report Innappropriate Post

Other Dash Plan for Hypertension General Team Discussion Forum Posts

Topics:
Last Post:
7/3/2020 4:14:28 PM
4/27/2020 11:30:21 PM
5/20/2019 6:08:05 PM
7/1/2020 7:55:07 AM
7/3/2020 4:13:32 PM



Thread URL: https://sparkrecipes.sparkpeople.com/myspark/team_messageboard_thread.asp?board=0x51260x49072832

Review our Community Guidelines