It is the start of another New Year Resolutions, 2012, a new chance to get it right. But this time it will be, no pressure, just a gradual change to your lifestyle with Overcoming High Blood Pressure arming you with the information you'll need.

Happy New Year to you and your love ones. Can you image it is already a new year 2012. I hope you accomplished at least some of yours dreams in 2011 and expect, bigger, better and greater things for 2012.

That is my wish for you.

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Issue #012 - January 2nd, 2012

As part of your new year resolutions we present these Nine Dietary Guidelines Topics with key recommendations for you,, to reduce your risk of developing chronic diseases thereby promoting your own health.

Nutrient

For you to consume a variety of nutrient-dense foods and drinks within the basic food groups, while limiting your intake of saturated and trans fats, cholesterol, sugar and salt.


Your Weight

To be within the BMI weight guideline so that your joints do not hurt. And that means to preventing gradual weight gain over time. Balance your caloric intake.


Physical Activity

Regular exercise is a must. Include cardiovascular conditioning, stretching exercises for flexibility and resistance exercises or calisthenics for muscle strength. Don't care how stiff and weak you are to start, once you get going, always start slowly and get your doctor's approval, within a couple of weeks you'll see and feel the difference in your whole body.


Food Groups

Eat daily a sufficient amount of fruits and vegetables, milk and milk products, along with whole grains. Make these suggestions part of your new year resolutions. Use these Dietary Guidelines. Select different fruits and vegetables daily including weekly from the five groups listed within the dietary guidelines from dark green vegetables, orange, legumes, starch vegetables and other vegetables.


Fats

Eliminate as much trans fat as possible. Keep total fat intake between 20% to 35% of your daily calories. In my new year resolutions dietary guideline I'll share how you are to choose your fats.


Carbohydrates

Choose from fiber rich fruits, vegetables and whole grains as much as possible. Prepare your foods and beverages with as little added sugars as taste allows.


Salt And Potassium

Try to daily nourish your body with potassium rich foods such as fruits and vegetables and prepare your food with less than 2300 milligrams or 1 teaspoon of salt. Details are found in my Dietary Guidelines.


Alcohol

If your choose to drink alcoholic beverages be aware that the guidelines are one drink per day for women and two drinks daily for men. Remember drink always in moderation. Here are more information on alcohol and high blood pressure.


Preparation Of Your Food

Keep your food safe by always washing your hands, the knife you use, keep the counter or your cutting board clean. Separate raw, cooked and ready-to-eat foods. Cook your foods to a safe internal temperature and avoid undercooked meat, poultry, fish, shell-fish, and unpasteurized juices.


Peas Soup

• 1 medium onion, chopped fine
• 1 celery stalk, chopped fine
• 1 carrot, chopped
• 1 1/2 cups dried split peas, rinsed
• 4 cloves garlic, pealed and crushed
• 1 1/2 quarts water
• 1/4 teaspoon ground sage
• 1/2 teaspoon thyme
• 1/2 teaspoon dried basil
• 1 cube chicken broth or 1 packet Maggie Noddles Soup mix
• 1 teaspoon freshly ground black pepper
• 1/2 cup lean ham, cubed, or 2 chicken wings

Preparation

Place all ingredient in quart pot with water bring to boil then reduce heat and simmer covered for about 1 hour. Add Noddle mix the last five minutes.

This is full of soluble fiber and a great winter meal.

Conclusion

Thank you for starting the new year with me and for subscribing to my monthly newsletter. Get more tips, news and ways of overcoming high blood pressure on my website.

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Warmest regards,

Donna M

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