My patients motivate as I want to practice what I preach. I have also seen many of them lose weight and lower their blood pressure after adopting the DASH diet. My children as also relatively young and I want to teach them how to follow a healthy lifestyle from a young age.
Being a nurse, I like to research into all diets myself and wanted to share my findings. DASH diet was developed to reduce high blood pressure by research done by the US National Institutes of Health. Numerous studies have proven that it reduces the risk of developing heart disease, stroke, heart failure and diabetes. It also aids weight loss and reduces belly fat especially when it is combined with regular exercise. My weight dropped to 140 lbs and my BP stabilized at 125/85 mmHg.
I did not exercise before coming to see Dr. Marian as I thought the walking I did during my workday was sufficient.
Her recommendations were to add stretching exercises and bodyweight exercises for 30 minutes a day 3 days a week.
My doctor, Dr. Marian recommended following the DASH diet which involved:
Breakfast: 2 oz whole grain cereal ½ teaspoon peanut butter, 1 banana, 1 cup low fat milk
Lunch: 1 brown bread sandwich with 1 teaspoon peanut and another brown bread sandwich with 1 ½ oz of cheese, ½ cup fresh vegetable juice, 1 fruit
Dinner: 1 ½ cups brown rice or pasta with 3 oz cooked fish or poultry, 2 cups vegetable salad
Other recommendations included a high quality multivitamin, omega 3 fatty acids and CoEnzyme Q10.