DASH Diet Weight Loss & Maintenance

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I agree completely because the low sodium/salt DASH diet has had this same effect on me.   However, I do not believe the low sodium diet alone would not have brought my blood pressure down to normal.  It was not enough. It was not until I finished losing 90 pounds with DASH diet that my blood pressure completely receded.  Before I started with DASH, 9 years ago, I had a regular blood pressure reading of about 170/90.  Yesterday’s blood pressure reading at the pharmacy was 109/49 and I have never used BP drugs to bring my blood pressure down. It was the DASH diet, weight loss and exercise, that fixed this problem for me so many years ago.

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This is the first time I have seen this connection made through research.  I have followed the DASH diet since June 2009, which is a low fat diet. It is also is a low sugar and low sodium diet.  Fats that are encouraged in the diet are healthy fats, like olive oil and nuts.   These twists and turns, negatives and positives are a really good reason to always consult your doctor and a registered dietician before starting any diet plan.

I am including a photo of my most recent blood pressure reading, which considering before I found DASH 8 years ago, my average blood pressure reading was 170/90, I think I am doing pretty well.

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My 90 pound weight loss and maintenance story with DASH diet is mentioned this month in Woman’s World magazine and I have a picture of it to share here!   Maintenance of the large weight loss will be 6 years this coming July! The story is included as a teaser on front page and then mentioned in the informative article.

If you happen to be at the grocery till, please check it out in this week’s June 5, 2017 edition.   You can also view video my husband took of my weight loss process here.

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It is very true that for DASH to work, you actually have to follow it...all of the time!! I do have treats occasionally, a bit more sugar than I should sometimes, but I never cheat in my sodium intake, trying to always keep it to a maximum of 1500 mg per day.

On the days I am travelling or on holidays and eating out a lot, it is possible that my sodium intake is higher than this, given you can never really know how much salt is in anything ordered at a restaurant.  However, even when eating out at restaurants, I am still looking for the lowest sodium, most DASH like dishes I can find.   This coming June, I will have been following the DASH diet, faithfully, for a total of 8 years.

 

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I include about 3 servings of low fat dairy in my diet each day, as part of the DASH diet I have followed for almost 8 years now. Much of my dairy is obtained by putting skim milk on my whole grain cereals, and in my coffee and tea.  I also enjoy soy milk, but don’t drink it as often as regular milk.

When I started following the DASH Diet, I had read enough research by that point to realize that the 1500/mg per day sodium limit, was going to be key to lowering my blood pressure, but making changes to my dairy intake was clearly going to be just as helpful.   I switched to low fat milk and dairy products and was diligent about ensuring I got 3 servings of it a day.   Milk also has sodium in it, so it is important to keep in mind that if I am drinking 3 cups a day of milk, almost a full 1/3 of my daily sodium intake allowance, is taken up just in meeting the dairy servings required for the DASH diet.  In only 18 months, of following the DASH diet, I was able to completely eliminate my hypertension and it is has never returned.

 

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Merry Christmas to all!  May your holidays be joyful and filled with warm spirit!

I have read your messages to me and I promise I will begin posting again more often in the New Year.  Things got a bit busier for me this November!

Thanks so much for your patience!

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mthon2016-1Several weeks ago, my daughter called me and asked what I was doing on Sunday, December 4th.  Immediately forgetting all of my early Christmas celebration plans for that day I said, “nothing,” so she registered both of us for the Oak Bay Merrython 8k run.

The last time I did an 8K race was the Goodlife Fitness Run, Thanksgiving weekend this past October.  This will be my first 8k race at Xmas with all the merry and ho ho ho.  I hope it doesn’t rain and we will take pictures and post!

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Emotional eating is very challenging to stop, but a key strategy to manage it is eating a high fibre diet so you feel full and are able to manage hunger urges.  Beating yourself up because you eat when you are eating the wrong diet (e.g low carb, atkins, paleo, etc) or actually starving yourself by skipping meals, is not helpful.

I have followed the DASH diet for 7 years now, maintaining a 130 pound total weight loss, without any weight regain.  This is in sharp contract to the 25 years I spent before finding DASH in the throes of uncontrolled yo yo weight loss and regain.

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