10 Ways to Control Your High Blood Pressure

1. Know your blood pressure. Have it checked regularly. 2. Know what your weight should be. Keep it at or below that level. 3. Don't use too much salt in cooking or at meals. Avoid salty foods. 4. Eat a diet rich in fruits, vegetables and whole-grain high-fiber foods according to American Heart Association recommendations. 5. Control alcohol intake. Don't have more than one drink a day if you're a woman or two a day if you're a man. 6. Take your medicine exactly as prescribed. Don't run out of pills even for a single day. 7. Keep appointments with the doctor. 8. Follow your doctor's advice about physical activity. 9. Make certain your parents, brothers, sisters and children have their blood pressure checked regularly. 10. Live a normal life in every other way. Following the recommendations of your healthcare professionals is essential to lowering your high blood pressure. Contact your nutrition coach at NutritionVista Normal: 120/80 Pre-hypertension 139/89 Stage 1 hypertension 159/99 Stage 2 hypertension 160/100 Source: http://www.mayoclinic.com/health/high-blood-pressure/DS00100/DSECTION=6

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Trick Your Digestive System Into Eating Less

Trick Your Digestive System Into Eating Less

One of the best things you can do for your digestionand your weight is to slow down the speed at which your digestive system works.

Why? Because it can mean feeling fuller longer -- so you eat less. Here’s how to take things nice and easy. 

 3 Keys to Better Digestion

1. Eat often. By never allowing yourself to get too hungry, you help turn off appetite-inducing hormones,

2. Have a healthy-fat appetizer. Eating a little healthy fat before a meal -- like a handful of nuts -- slows the rate at which your stomach empties, so you’ll feel full faster from the meal.

3. Feast on fiber. Fiber takes a long time to digest, which means your stomach empties more slowly -- and the time until your next meal won’t seem so far away


Source: realage.com