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FIT4ME365 Posts: 333
8/20/18 2:06 P

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I've started the DASH diet to lower my blood pressure. I hope to lose some weight and save some money while working to a healthier me. I've been been doing this for a week now, but have tried once before in the past.

Edited by: FIT4ME365 at: 8/20/2018 (14:07)
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SIMPLY_JAE's Photo SIMPLY_JAE Posts: 18,980
1/27/18 9:54 P

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I have been doing the Dash for awhile now..I do good with it when I follow it like I am supposed to...I have trouble with depression at times and causes me to lose interest in taking care of me. Sometimes I can fight the feelings other times not so easy...

The pain passes ~ only the beauty remains...


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ICANINSIGHT's Photo ICANINSIGHT Posts: 23,100
11/4/17 12:04 P

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I have been following DASH for a week. Before I was just sometimes following it. Here are my results: lost 3 lb., BP 130/71 and not getting up to go to the bathroom the last 3 nights!
We eat out too much. I get lazy on cooking each and every meal, but now I see that I must to keep getting results.

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
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SPLORI's Photo SPLORI Posts: 4,031
11/1/17 1:59 P

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I have been trying to follow the diet for the past 3 weeks, I finally have it straight in my head. In this months Nutrition Action magazine has an article on the DASH diet. It says that it has changed and gives a breakdown of how much to eat of what food group. It appears to be less bread and meat and more fruit, veggies and legume. Presently I cannot find a link to it but I will keep looking. Since I have somewhat followed the DASH diet I have lost 5 pounds.



TOPS Hugs
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ICANINSIGHT's Photo ICANINSIGHT Posts: 23,100
10/29/17 1:03 P

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I have trouble following the diet because I have zero support at home.

I do know it absolutely improves hypertension. I have it out on my kitchen counter and I am going to plan my meals around it this week. I never really followed the diet, only went low sodium, but now I am getting serious.

Thanks for the inspiration everyone!

Linda in Central Texas - Austin suburbia

Wisdom doesn't necessarily come with age. Sometimes age just shows up all by itself. ~Tom Wilson

Leader of Beauty Over 50 www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=24019




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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 511
10/1/17 11:08 P

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Thanks for the info on the Cook Books


It is never too late to become who you always wanted to be.


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LIN1263's Photo LIN1263 Posts: 14,902
3/7/17 11:59 P

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Did a heart health test today. My blood pressure is too low at 100 and needs to be 120/80, normal range,if not I will get a heart attack or stroke at the gym from not enough blood pumping to my brain. I have to change my gym exercise, but unlimited walking. I need to add more fat,not enough good fat or cholesterol in my body,not enough salt need to eat more salty foods and add lots of salt to my diet. I need to eat more salmon,walnuts,olive and canola oil to raise my level of good fats. I need to cut down on my gym exercise. I guess there is such a thing as "too much of a good thing" I found this out at a pharmacy, my Dr. was wrong, I check into everything concerning my health. It looks like now I will continue to do so.

I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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GINNAR's Photo GINNAR Posts: 6,846
2/22/17 6:43 A

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This is really good info for me. I have Marla Heller's four books and I'm trying to plan my eating according to what I really eat. Some groups are difficult for me (dairy) so I modify. I hope I can convert the grams to ounces so I can get a reading of how I'm doing. Thank you for the useful post.

Ginna from Georgia


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LIN1263's Photo LIN1263 Posts: 14,902
2/21/17 8:59 A

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Ratings on the DASH DIET
from U.S. news panel of nutritionist experts
For the past 6 years, including this year.

#1 Healthy Living
#1 Diabetes
#1 Heart Health
#5 Easiest to follow


#5 because people do not want to change their diet for life and get rid of salt,fat & sugar. I lesson my fat & sugar and add extra salt to keep my blood pressure at 100/65 otherwise around 80/60. I want a lifetime diet, not something completely restricted. I eat the correct % of everything daily.

I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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LIN1263's Photo LIN1263 Posts: 14,902
12/29/16 6:15 A

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FREE RECIPES & INFORMATION REGARDING DASH DIET COOKBOOKS

From Amazon if you look up cookbooks for the lowest price you will find some free DASH BOOKS through kindle,some books say you can look at for free,this is for a month only then $10.00 a month subscription, some say below that buy now for free with 1 click. These ones are through the Amazon kindle cloud reader & are downloaded for free for your use when you want the information on your computer. Some of the free ones are :
THE DASH COMPLETE COOKBOOK & DIET PROGRAM BASICS SET,it is 92 pages
another DASH DIET FOR BEGINNERS & DASH DIET RECIPES FOR FAST NATURAL WEIGHT LOSS & LOW BLOOD PRESSURE,2 books, 265 pages and the DASH DIET STEP BY STEP ULTIMATE WEIGHT LOSS SOLUTION,it is 46 pages, plus one on lunch,one on dinner and some for the first part of the diet only.

I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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LIN1263's Photo LIN1263 Posts: 14,902
11/11/16 10:46 P

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Requirements for DASH DIET based on 18% protein% fat,55% carbohydrates,recommended amounts.

1,200 calories
56 g protein
37 g fat
169 g carbohydrates

1,400 calories
65 g protein
44 g fat
197 g carbohydrates

1,600 calories
75 g protein
50 g fat
225 g carbohydrates

1,800 calories
85 g protein
57 g fat
253 g carbohydrates

See other postings on where to find a large list of Potassium foods.
Potassium around 4,000.
Mine is up to 3,000 now.,

I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
11/3/16 10:21 P

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"... my God is the rock of my refuge."
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LIN1263's Photo LIN1263 Posts: 14,902
11/3/16 3:05 A

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Requirements for DASH DIET BASED ON ACTUAL AMOUNTS BELOW
For 2,000 calories
protein 94 g
carbohydrates 298 g
fat 66 g

1,600 calories
protein 75 g
carbohydrates 225 g
fat 50 g

I use 1,600 calories and have 7 servings of fruit and vegetables,remaining carbs from bread products,2 servings of dairy,75 g protein,50 g fat.
For 2,000 calories amounts are higher.

U.S News & World Reports rated the DASH DIET the best overall diet for the past 6 years, beating Weight Watchers every year. It includes a maximum of 2,300 mg.sodium,protein 18%, carbohydrates 55%, total fat 27%,,saturated fat 6% and fiber 30 grams.

Later I will go to the site I already mentioned and print out all the foods listed for Potassium.

Edited by: LIN1263 at: 11/5/2016 (19:41)
I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
10/23/16 9:11 P

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Glad you shared that info. That is good to know. Please share any other info.
emoticon



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LIN1263's Photo LIN1263 Posts: 14,902
10/23/16 4:05 A

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I have read recently that this diet can help kidney disease so I thought I would try it.

I have pleurisy, 2 types of anemia, macrocytic anemia, Iron deficiency anemia, from blood transfusions with wrong antibodies, causes blood to replace daily instead of 100 days, chronic pneumonia, pleurisy, chronic kidney disease, a partially collapsed lung, low blood pressure & blood clots in both lungs for 3 years. Now formed scar tissue.I am 56 years old. I had cervical cancer 6 years ago, no signs last 4 years as well. I have new blood clots now,2019.I am on P.S.T. time zone.


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
2/9/15 9:31 P

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GOAL120A- emoticon emoticon emoticon emoticon



"... my God is the rock of my refuge."
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AMUSICALLIFE's Photo AMUSICALLIFE Posts: 511
2/9/15 1:16 P

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I discovered the Dash Plan through a government website and then realized it was every that Spark was doing. I lost a lot of weight with Spark and then 3 years later, it came back slowly but surely. High Blood pressure is at an all time high and I am on meds now, and trying to lose weight once again. Trying to not " forget" that I need to eat right every day. It is amazing how scared I will be about my blood pressure one day and then 3 days later, not so much... Trying to instill better habits as well. Hope all are doing well.

It is never too late to become who you always wanted to be.


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
1/22/14 12:17 P

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MSUEQUILTS- emoticon emoticon emoticon
emoticon emoticon emoticon
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Great report!
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MSUEQUILTS's Photo MSUEQUILTS SparkPoints: (80,927)
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1/22/14 12:10 P

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Lost 25 pounds on the Weight loss version of the book! Woo hoo

Susie

Leader of Quilt and Lose

Leader of The DASH Diet - Weight Loss Solution

"No one can make you feel inferior without your consent." - Eleanor Roosevelt

If it is to be, it is up to me. - Author Unknown

You can complain because roses have thorns. Or you can rejoice that thorns have roses. - Ziggy


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
10/8/13 7:58 P

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BONNIE1552-We are glad you joined us!
We wish you the best!
Get those veggies and fruit!
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BONNIE1552's Photo BONNIE1552 Posts: 28,269
10/8/13 3:03 P

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Day 1 of the DASH Diet. I need to get to the store to get all the fruits and veggies.

I'm here because my BP is in the range of "call the doctor immediately." I've been to the doctor and have started blood pressure meds, but still feel like I need to do everything in my power to get it lower. So...changing the eating and walking. The BP is too high to allow me to feel comfortable doing anything more than walk for the present.

Any great advice is WELCOME.

Bonnie (bonnie1552) from Georgia
EST time zone

"Stand up and finish what you started." Bob Harper

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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
3/22/13 6:52 P

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"... my God is the rock of my refuge."
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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
3/22/13 5:01 P

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emoticon on two weeks, which meal did you like most 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


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SCHAUJODY's Photo SCHAUJODY SparkPoints: (0)
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3/22/13 12:40 P

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Did the 2 week Dash and now I'm on Phase 2. Woohoo!

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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
2/17/13 10:03 P

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LEPETITCHIHUA-It sounds like you are doing great-you have added great things. Limiting the junk food is great!
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LEPETITCHIHUA's Photo LEPETITCHIHUA Posts: 537
2/17/13 7:09 P

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Great success stories thanks. I just learned that I have high cholesterol so am slowly integrating the dash diet. In three months will have a fasting blood test and see the Doctor. I hope diet alone will have helped my cholesterol levels. I will let you know! emoticon emoticon My blood pressure is very good.

So far I have added oatmeal, beans, salmon, sunflower seeds, flaxseeds and more fruits and vegetables.
Low fat dairy.
I have reduced sodium.
Junk food is at a bare minimum that is a huge change!
Curves 3 x a week

Edited by: LEPETITCHIHUA at: 2/17/2013 (19:40)
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


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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
2/11/13 8:26 P

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

"Peace begins with a smile.."
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Stand Up Eight
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IOWADEB's Photo IOWADEB SparkPoints: (0)
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2/11/13 8:06 A

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2/11/13 7:08 A

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So excited! Today is my 4 week anniversary on DASH. I am down 12.5 pounds and my blood pressure is no longer in the pre-hypertension range. This eating plan works!!!
Sounds like others on this thread are also doing well!

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Sandy
Follow your bliss and the universe will open doors for you where there were only walls. --Joseph Campbell


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2/6/13 9:36 A

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Great changes Ktikal! My changes are not as dramatic





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1/31/13 12:09 A

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KITKAL- HOW ARE YOU DOING emoticon ?



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1/10/13 9:35 P

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KTIKAL-GREAT REPORT! emoticon emoticon

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emoticon emoticon emoticon You Did It!





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KTIKAL's Photo KTIKAL Posts: 75
1/10/13 11:21 A

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I absolutely have a success story!!! 2 weeks ago my Dr. was concerned with my high blood pressure. She didn't call it "hypertension" but she put me on lisinopril. I was devastated. i'm 26.. what have i done?

So I got right on to the internet and googled everything i could about hypertension(Which is when i discovered the dash diet) and immediately applied the concepts to my every day life.

I went to the Dr. yesterday and i had lowered my top number by 20 points and my bottom by 12!

I quit smoking, I quit drinking (i wasn't an every day drinker but i've never been a stranger to the binge drinking on the weekends), I started preparing and cooking and shopping for all my own meals (instead of the processed frozen crap) and I feel like i'm winning. Finally.
I'm also down 4 lbs. Not too shabby
:) Just be dedicated!! That's all it takes. And really.. the Dash diet offers some AMAZING recipes!! I made a Sesame Chicken and Broccoli last night off of dashdietoregon.org. So delicious! And the recipe made so much I have plenty for lunch today and definitely tomorrow!!!

~Katie

I recently started blogging. Will update whenever I have a thought (good or bad)! prettyfaceblogger.blogspot.com/
GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
11/13/12 8:01 P

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emoticon Hello!
Does anyone have any success stories?
How is this eating plan working for you?
emoticon



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

"Peace begins with a smile.."
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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
10/23/12 3:57 P

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emoticon Hello!
This is just good-I like to hear what others are doing to push forward. I struggle with eating too many deserts based on the suggestions. I have much less than I had before I started the DASH Plan. However, I still work on sweets. I am a vegetarian, so the veggies and fruit are just easy. I use the sandwich tins also. I read all labels to check the sodium content. I ask myself if the item is worth the amount of sodium even before calories.
Have a great day! emoticon emoticon
Check back and let us know what is how things are going. We are all in this together. It helps to hear about good results. 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

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WANT2BFIT43's Photo WANT2BFIT43 Posts: 235
10/23/12 1:12 P

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I don't have any real "tips" per se. I bought the DASH Diet Plan book. I cut out all processed food, not an easy thing to do-especially since I love brats and sausages and rice a roni (I could go on).

I pretty much each the same thing for breakfast each day, 1/2 c oatmeal with 1/4 c dried fruit and cinnamon. On weekends, I will have toasted sandwich thins with peanut butter. For lunch, I have a sandwich on sandwich thins. I will say that I measure all my food and keep track in a food log so I can see where I am in terms of veggies and fruits. I have a hard time eating all the fruit you are supposed, I can easily eat all the veggies, since I love most vegetables. For snacks, I usually have fruit or popcorn. I will say I was disappointed that I did not lose more weight, but I still think I need to get my portions under control.

Phyllis

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GARDENSFORLIFE's Photo GARDENSFORLIFE Posts: 47,383
10/23/12 8:46 A

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WANT2BFIT43- emoticon emoticon
Great news!
emoticon
Do you have any special tips to share that helped you get started. You are a success story.
Please share a few tips that we can all use.
emoticon



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

"Peace begins with a smile.."
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WANT2BFIT43's Photo WANT2BFIT43 Posts: 235
10/23/12 7:24 A

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I have been doing DASH for 4 weeks. I just went to the doctor yesterday. My BP 4 weeks ago was 144/95, yesterday it was 133/80-quite an improvement!! The doctor wants to wait another 3 months to see if my numbers will go any lower before resorting to meds.

Phyllis

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9/11/12 11:16 P

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Great improvement for you Darlene! So glad to hear the good news from your doctor! Wonderful, wonderful!!!!



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9/10/12 8:26 P

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My success really has nothing to do with this diet, even though for a while I was trying to follow it. My dr put me on meds in June. 5mg. My BP had gotten low and I was feeling lightheaded so I was splitting them. So today my dr cut me down officially because it's so good(and too low) . Maybe now it will be at a level where I won't be light headed. It's not a huge success, but it's better than it not going down at all.

As long as you keep moving forward you are going in the right direction


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HEALTHYLIFE4GOD's Photo HEALTHYLIFE4GOD Posts: 44
9/9/12 8:27 P

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My dh gave me Jessica Seinfeld's cookbook Deceptively Delicious for my birthday last week. She purees fruits and veggies in batches, portions them out, and freezes them. Then she sneaks the purees into her family's fave foods to get those fruits and veggies in. Lovely idea!

There's some really great recipes in her cookbook too. I will be stocking my freezer with purees soon. I can't wait to try some of her recipes. They really look tasty and a easy way to get those DASH fruits and veggies in!

Edited by: HEALTHYLIFE4GOD at: 9/9/2012 (20:28)
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IOWADEB's Photo IOWADEB SparkPoints: (0)
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8/27/12 9:43 A

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I love big batch cooking too. emoticon





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HEALTHYLIFE4GOD's Photo HEALTHYLIFE4GOD Posts: 44
8/26/12 8:42 A

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I've been making large batches and then portioning out in single serve containers for my freezer. I don't eat the same as my hubby (his palette is very limited) so single serve is the way to go. So, far I've made honey roasted chicken, cutting back on the fat and salt and doubling the veggies. I also prepackaged the meals with brown rice. Yesterday, I made a large pot of vegetarian 15 bean chili and prepackaged it with quinoa. i now have 20 ready to cook single serve meals. I am so excited!!!

Yeah, now I can heat the meals up and serve with a nice salad and a piece of fruit for dessert! this is kinda fun!!!

Not to leave hubby out - I worked on mini- pizzas for him using whole grain bagel sandwich halves, pizza sauce, and part skim mozarella. I'm trying to stock some easy healthy foods for him too.

I'd love your tips booklady. I'll message you :-)

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BOOKLADYFDL's Photo BOOKLADYFDL SparkPoints: (0)
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8/17/12 10:19 A

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Healthy: Freezer cooking is a GREAT idea! Right before school starts I take a day to cook up a whole freezer full of food to get me through the first months of school. I take the types of meals I normally cook and just do the prep ahead of time and freeze (email me off this thread and I'll give you tips.) It helps me to keep on track while we're adjusting to the back-to-school routine.

I do a lot of freezer cooking. It helps to have a choice of meals that I can just pop in when I get home from work. I also use my crock pot a lot. It's WONDERFUL to come home to the smell of a good dinner cooking, and I feel so SMART when I have planned ahead!

Keep a stock of salad materials on hand - spinach, lettuce, cut up veggies,etc. so that you can always throw together a quick salad to make sure you get your veggie servings. I keep several cans of canned salmon and chicken on hand as well. In a pinch I can add them to a salad - add a piece of whole grain bread or a few whole grain crackers to munch and you have a meal. I keep lots of what I call "portable fruits" in the house too - apples, bananas, pears, nectarines - fruits I can pick up and eat in the car or at my desk with little mess, prep or needed dishes.

Keeping the ingredients for "on the go" snacks and meals in the kitchen will go a long way toward keeping you on track - it's just as easy to grab an apple as it is to grab a bag of chips!

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HEALTHYLIFE4GOD's Photo HEALTHYLIFE4GOD Posts: 44
8/17/12 7:00 A

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I normally do have a bit of hypoglycemia on a regular basis. I find lean protein snacks are helpful when I get feeling hypoglycemic. But, this week my main issue has been my menstrual cycle and PMS. I get hormone headaches, fatigue, fibrocystic breast condition (fbc), cravings, and the crampies. With all that going on it makes life challenging during those days. Of course, I believe DASH can help since everything I read about fbc says to eat grains, fruits, veggies, and limit fat, salt, and sugar. These choices also help with cravings. Some months are worse than others. This month was a doozy!

The good news is I am almost in the clear and I went to the store yesterday to restock with healthy items. Maybe, I need a plan to help myself through these weeks.

ETA: I found an article online about making your own lean cuisine meals. This got me thinking that I could make DASH lean cuisine meals. Having these already prepared in my freezer will be such a BIG help through PMS and grad student life. I am expecting a very busy semester ahead! This is my project for the coming week before classes start. This is exciting!!

I am starting with black bean burgers and lean cuisine honey roasted chicken (my fave lc meal)

Link to article:

http://www.ehow.com/how_8080929_make-own
-lean-cuisine.html


Edited by: HEALTHYLIFE4GOD at: 8/17/2012 (07:43)
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SUPERACHIEVER's Photo SUPERACHIEVER SparkPoints: (0)
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8/14/12 10:15 P

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HealthyLife4Good: Did you ever think that maybe you have a bit of hypoglycemic stuff going on? I've been doing some major research on this cuz I have it. I read that it can cause headaches, lightheadedness, feeling faint and being tired to name a few. You might be in need of some sort of nourishment to increase your blood sugar levels. Now that I know this, it makes sense to me that that's where those sensations are coming from. It might be what you're going through too.

emoticon

Edited by: SUPERACHIEVER at: 9/10/2012 (00:29)

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IOWADEB's Photo IOWADEB SparkPoints: (0)
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8/14/12 9:00 P

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Keep trying





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HEALTHYLIFE4GOD's Photo HEALTHYLIFE4GOD Posts: 44
8/14/12 8:33 P

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The last week has been a stumbling block. I've been having PMS and migraines. Anyway, I have been low energy and haven' t felt like exercising or cooking. I've been eating whatever... Got a lot of cravings going on too. Thankfully, I haven't gotten too far out of hand on the snacking or grazing so that's something to be proud of in the midst of the challenges of this week.

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8/13/12 3:59 P

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BookLady, yes, I agree. I haven't done it for as long as you as I needed to learn about the program first. Now that I'm following it, I am feeling much better. My system is still getting used to the new and more healthy way of eating and living and it's fighting it tooth and nail. So I've have a few days where I haven't felt well but that's not due to the DASH eating program ..... it's due to my system not liking what I'm doing to it. I'm sure, all in all, the system will catch up to the rest of me and start enjoying it.





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BOOKLADYFDL's Photo BOOKLADYFDL SparkPoints: (0)
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8/13/12 3:37 P

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Been DASHing 5 months as of today. I am amazed at how good I feel. I didn't think I felt "bad" before, but now I know what "better" feels like! Has anyone else had this experience?

Keep DASHing, everyone!

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7/22/12 1:09 P

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BookLady and IowaDeb, you are absolutely right.

Like your suggestions IowaDeb and I've even put them into a challenge for this week. Just tweaking it a bit but it should be available by tonight. It should help all of us get going on this plan and lead to a successful finish.


Edited by: SUPERACHIEVER at: 7/22/2012 (13:09)

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7/22/12 12:25 P

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Keep it going, folks! My BP continues to drop and is now 118/72.

Starting slow is good - you don't get overwhelmed. If you try to change too much at one time, you will not see your successes - you become fixated on what you DIDN'T do instead of what you accomplished. I started with "walk daily." Then I moved up to walking a certain number of minutes daily. Once I found I was walking on a regular basis and loved it, then I joined a gym to begin strength training, with a goal of 3x per week. Once I was doing that, then I started stepping up my goals in the gym. What started as "walk daily" has now turned into week 3 of the "5K Rookie" level of the Spark 5K Your Way" program. I don't want to run a 5K, but I do want to get my lungs in better condition and get some quality cardio in.

The bottom line is that it took me 4 months to get here - if I'd started with a goal of "run for 3 minutes without feeling like you're going to die," I'd have given up. I started with a small goal and took a small step forward when it was right for me. I didn't push my body into doing more than it was capable of doing. And now I look forward to my workouts and walks - I feel so good when I'm done, and I love working up a good sweat!

So keep with it and keep your goals simple - add a serving of vegetables, fruit or grain each week until you are where you need to be. Other good "starter" goals are to track your food each day, plan your dinner ahead of time each day, drink the right amount of water each day, get your appropriate DASH servings 3 days each week, etc.

Share your "step" goals that got you where you are today!
emoticon emoticon emoticon

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7/21/12 1:06 A

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Beat me to the punch, IowaDEB! Way to go. Yes, this is great information in this article. I was going to start a thread on this but haven't done it yet!




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IOWADEB's Photo IOWADEB SparkPoints: (0)
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7/20/12 6:46 P

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This was a great article for me and I wanted to share it with you. Starting small is fine, 2 veggies and 2 fruits or one new recipe a month. www.sparkpeople.com/resource/motivat
io
n_articles.asp?id=171


We can do it and starting small is a place to start. I am having a tough time getting back into walking and exercising. Maybe 10 min of something?????????? emoticon





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5/21/12 1:18 A

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Post your successes and/or trouble spots you've encountered here. Be honest and explain it as thoroughly as you can. Your fellow team players will be able to help you out with those stumbling blocks and will congratulate you on your successes. So please remember to share the goods and bads, the ins and outs that you've either gone through or are going through.



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5/6/12 10:32 A

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I do! That's been the best benefit of all. I guess when you stop feeding your body junk, it stops feeling like junk.

Read my blog. I just started it and I'm going to post how I got this far. New post coming in the next day or two.

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5/6/12 10:03 A

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Thumbs up! I just started and your success really boosts my confidence! I bet you feel great!
emoticon emoticon emoticon emoticon emoticon

Namaste
Celia


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5/4/12 7:22 P

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Started DASH-ing about 8 weeks ago. My BP was 152/88. Today my doctor was pleased to see that it was 118/82. "Whatever you are doing, two thumbs up!"

Keep DASH-ing for better health, folks!

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