DASH DIET DAY 7

DASH DIET DAY 7

Their menu:

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DASH DIET DAY 6

DASH DIET DAY 6

Their menu:

DASH DIET DAY 5

DASH DIET DAY 5

Their menu:

DASH DIET DAY 4

DASH DIET DAY 4

Their menu:

DASH DIET DAY 3

DASH DIET    DAY 3

   The DASH eating plan also emphasizes potassium from food, especially fruits and vegetables, to help keep blood pressure levels healthy.  A potassium-rich diet may help to reduce elevated or high blood pressure, but be sure to get your potassium from food sources, not from supplements.  Many fruits and vegetables, some milk products, and fish are rich in potassium.  However, fruits and vegetables are rich in the form of potassium that favorably affects acid-base metabolism.  This form of potassium (potassium with bicarbonate precursors) may help to reduce risk of kidney stones and bone loss.  While salt substitutes containing potassium are sometimes needed by persons on drug therapy for high blood pressure, these supplements can be harmful to people with certain medical conditions.  Ask your doctor before trying salt substitutes or supplements.

Here is their menu:

Here's what we had:
Breakfast:
3/4 C Raisin Bran
1 C milk
1 C cranberry-grape juice

lunch:
1 tuna sandwich with slice of cheese
1 medium avocado
1 fruit on the bottom yogurt
walnuts

dinner:
1 tuna sandwich with slice of cheese
1 large green tossed salad
2 T Italian dressing
1 medium banana

the tuna was prepared with 1 can tuna packed in water, 1 T miracle whip, 1 t mustard, 1 t pickle relish, and 1 hard boiled egg.

fruit: 4:  raisins, cranberry-grape, fruit on the bottom yogurt, banana
vege: 3 avocado, large salad
sodium total:
potassium total:

DASH DIET DAY 2

DASH DIET   DAY 2

   Day 1 of the Dash Diet can be located at http://omaslife.blogspot.com/.  Just click the name.  Today is the second day we are on this diet.  Our goal on this diet is a plan that is low in saturated fat, cholesterol, and total fat and that emphasizes fruits, vegetables, and fat-free or low-fat milk and milk products.  The plan also includes whole grain products, fish, poultry, and nuts.  We want to reduce lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet.  This plan is rich in potassium, magnesium, and calcium, as well as protein and fiber.

   We began with a blood pressure reading, because I feel it is important to monitor the results to minimize the risk of getting the pressures too low.  If you are following at home, post your pressures. 

   I spent a lot of time today reading labels.  That is time consuming and tedious.  I was reading the sodium labels.  On this plan, our goal is 2300mg/daily.  I also have a history of high cholesterol, which I lowered with a change of diet, so I am incorporating that with this.  Today, I wanted to make turkey burgers, so I researched the condiments.  Boy, what a surprise!
   The following is from YOUR GUIDE TO LOWERING YOUR BLOOD PRESSURE WITH DASH courtesy of the U.S. Dept. of Health.  It is free of charge.

mustard: 55mg/t

miracle whip:  95mg/T

ground turkey: 80mg/ 1/4 lb

wheat bread: 100mg/slice

American cheese:  230/slice

Mt. Dew: 65mg/can

Monster:  360mg/can

Oikos fruit on the bottom greek yogurt:  50mg--that is my favorite!

Here is what we had:

Breakfast:

3/4 C Raisin Bran

1 C milk

lunch:

1 turkey burger with cheese

large tossed green salad

2T Italian dressing

1 C fruit salad

dinner:

1 turkey burgers with cheese

1 C cooked broccoli

yogurt

walnuts

For the fruit salad, I combined 1 pear, 1 delicious apple, 1/2 orange, 1 medium banana, and 2T sugarfree cool whip.

turkey:  80mg X 2 = 160 mg sodium

4 slices whole wheat bread = 400mg sodium

mustard X 2 =110mg

miracle whip X 2=190mg

2 slices cheese=460mg

Italian dressing=340mg

Raisin Bran=220mg

milk=110mg

                 total=1990mg

the salad, fruit, broccoli, and walnuts are 20mg of sodium or less.

   The take-away for today is the condiments.  Pay close attention to the content of sodium of the condiments.

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