Archive for the nutrition Category

Controling Your Blood-Pressure

Posted in nutrition on August 31, 2011 by Dayron Booth

Here’s a few quick tips to help avoid hyper-tension :

Exercise regularly–  this helps to keep off unwanted pounds, pounds which can contribute to the  gain of high blood-pressure as well as high cholesterol.

Clean dieting- be sure to stay away from fried, sugary, and  high sodium foods.  Fruits, vegetables, low-fat dairy, and lean meats are important parts of maintaining a healthy diet.  Try to incorporate whole grains, poultry, fish, nuts, Mushrooms, and garlic to help  reduce high blood pressure. Don’t forget to drink plenty of water!!

Limit alcohol intake- alcohol is fine when consumed in moderation. Drinking too much alcohol can raise the blood pressure of those with hypertension or those with normal blood pressure to develop hypertension.  Keep in mind that if hypertension medication and alcohol are combined  can enhance side effects and change the effectiveness of the medication.

Caffeine and Stress- again, all in moderation.  Beverages with caffeine  cause only short-term increases in blood pressure. If you have hypertension or heart disease, your primary health care physician  may recommend limited amounts of caffeine.  Stress can play a major role in high blood pressure. Work, home, or other stressful environments can cause a spike in your blood pressure. Try to stay calm and avoid stressful situations to help reduce the chance of increasing blood pressure.

Follow these tips, and keeping your blood pressure under control should be easy!!

 

 

 

 

Dietary and Nutrition Information.

Posted in nutrition on August 19, 2011 by Dayron Booth

PROTEINS– chicken, fish, lean red meats, whey protein powders, egg whites, and turkey.

ALTERNATIVES– buffalo, ostrich, shrimps, scallops, cottage cheese, Greek yogurt, lentils, and beans.

CARBS– oatmeal, brown rice, sweet potatoes/yams, and veggies

ALTERNATIVES– quinoa, brown rice pasta, unsweetened applesauce, spaghetti squash, eggplant, high-fiber breads, tortillas, and cereals.

HEALTHY FATS-nuts, fish oils, olive oil, flax seed

ALTERNATIVESavocados, sesame oil, sunflower seeds, and chia seeds.

SIDE NOTE: make sure to eat every 2-3 hours and drink half your weight in water ounces. Eat High protein low carb meals.

MEAL PLAN EXAMPLE: (remember portion control).

BREAKFAST– oatmeal with flaxseed and fruit(berries or banana). Veggie egg white omelette with turkey bacon.

SNACK 1 – Egg whites and grapefruit.

LUNCH- Grilled chicken and veggies

SNACK 2– Cottage cheese or Greek yogurt with almonds or a green apple.

DINNER– Grilled fish and broccoli.

Breakfast-largest portion meal
Lunch-medium portion meal
Dinner- smallest portion meal