One of the best ways to lower your blood pressure is to lose weight if you are overweight. This can be accomplished by eating smaller food portions and also being active every day. You can reduce your blood pressure by eating foods that are low in total fat, saturated fat, eating lots of fruits vegetables and choose calcium rich foods like low fat dairy products. Fruits & vegetables are high in potassium and fiber which helps to lower one’s blood pressure. Choosing whole grains and lean protein foods are also helpful in controlling high blood pressure. Too much sodium can help to increase your blood pressure if you are sodium sensitive. The American Heart Association recommends eating less than 2300 milligrams (mg) of sodium (Na) per day. A ¼ teaspoon (tsp) of salt (including sea salt) has about 590 mg of Na. You can find the sodium information for a product on the food label. For more information go to http://www.nhlbi.nih.gov/health/public/heart/hbp/hbp_low/hbp_low.pdf.
Vegetables are typically low in calories and high in nutrients. Eating fresh vegetables like carrots, broccoli, cucumbers, and peppers are great snacks and can be dipped in low fat dressing like ranch dressing or low fat yogurt. Vegetables can be hidden in foods like spaghetti sauce. Throw some broccoli, peppers, spinach or other vegetables into the blender. This puree can be added to an assortment foods like soups, hamburger, chili, etc, to help boost the nutritional quality. If you need a recipe, The Sneaky Chef by Missy Chase Lapine or Deceptively Delicious by Jessica Seinfeld are excellent resources (www.amazon.com). Kids love French fries. Try making your own fries with thinly cut sweet potatoes, carrots, peppers or parsnips. Put the vegetables in a plastic bag with 1 tablespoon of olive, a favorite spice, some sea salt and shake. Spread on cookie sheet. Bake at 450 degrees for 30 minutes or so until tender.
Image from www.vwex.edu
Per Serving: 495 calories, 19 grams protein, 12 grams of fat, 78 grams of CHO, 12 grams of fiber, 1071 mg sodium.
Preparation Time: 30 minutes Cook Time: 20 minutes
Serves: 12
Ingredients
- 1 tbsp vegetable oil
- 1 onion, chopped
- 4 cloves garlic, minced or ½ teaspoon minced garlic
- 3 cans (15.5 oz) black beans, drained*
- 2 cups water
- 3 tbsp chili powder
- 2 tsp ground cumin
- 4 tsp prepared mustard
- 1 pinch cayenne pepper, or to taste
- 3 tbsp light soy sauce
- 4 cups cooked and mashed sweet potatoes
- 12 (10-inch) flour tortillas, warmed
- 8 ounces shredded reduced-fat cheddar cheese
Instructions
Preheat over to 350 degrees F. Heat oil in a medium skillet and sauté onion and garlic until soft. Stir in beans, and mash. Gradually stir in water, and heat until warm. Remove from heat, and stir in the chili powder, cumin, mustard, cayenne pepper and soy sauce. Divide bean mixture and mashed sweet potatoes evenly between the warm flour tortillas. Top with cheese. Fold up tortillas burrito style, and place on a baking sheet. Bake for 12 minutes in the preheated oven and serve.
Shopping List
- vegetable oil
- 1 onion
- 4 cloves garlic
- canned kidney beans
- chili powder
- ground cumin
- prepared mustard
- cayenne pepper
- soy sauce
- sweet potatoes
- 12 (10-inch) flour tortillas
- shredded reduced-fat cheddar cheese
*May substitute your favorite canned beans like kidney or pinto beans.
Personally, I like to eat 3 small meals and 2 snacks per day. Here’s why – keeping bullets of energy from small feedings help keep you on track mentally and energized throughout the day. Because I exercise most days I plan one of my snacks for post exercise as a recovery food. But key is to ensure you are getting enough calories but not too many calories to balance the energy equation. It’s no secret, too many calories consistently can cause weight gain. A planned snack is better than an unplanned snack which could lead to overeating. A good snack contains an assortment of nutrients, some dietary fiber not just filled with sugar an fat. Here’s some snack ideas: 8 baby carrots and 2 tablespoons hummus (110 calories), 1 tablespoon of wheat germ and ½ cup fat free strawberry fat free yogurt (150 calories), fresh fruit like ½ cup fresh strawberries (80 calories), kiwi (60 calories), etc, 100-calorie microwave fat-free popcorn, 2 tablespoons of almonds (80 calories), walnuts (100 calories) or raisins (70 calories).
Image from Spaindex.com.
Spiced Black Bean Burger
Love this recipe for an alternative to burger. It’s easy-to-fix. Add a sliced tomato and green leaf lettuce to dress it up. You can spice it up with more salsa on top or old standbys light mayonnaise, mustard and ketchup.
Image from Planetforward.ca
Per Serving: 366 calories, 22 grams protein, 5.5 grams of fat, 57 grams of CHO, 16 grams of fiber, 820 mg sodium.
Preparation Time: 10 minutes Grill Time: 6 minutes
Serves: 2
Ingredients
- 1 15.5 ounce can black beans, rinsed, drained
- ¼ block extra firm tofu, chopped, crumbled
- 1/3 cup chopped red onion
- ½ cup dry breadcrumbs
- 2 Tb med-hot chunky salsa
- 1 tsp ground cumin
- ½ tsp hot sauce
Instructions
Drain and rinse beans. Using a fork, mash beans in a medium bowl. Drain tofu. Using a fork, mash the tofu and add the bean mixture. Mix onion, breadcrumbs, salsa, cumin and hot sauce. Season with salt and pepper to taste. Using moistened hands, shape bean mixture into two 4 inch diameter patties. Prepare grill at medium to high heat. Brush grill rack with vegetable oil. Grill burgers until heated through, about 3 minutes per side. Serve on bun or whole wheat flatbread.
Shopping List
- 1 15 to 16 ounce can black beans
- 1 block extra firm tofu
- red onion
- dry breadcrumbs
- med-hot chunky salsa
- ground cumin
- hot sauce
Senator Denise Harper Angel (SB86) and Representative Kelly Flood (HB246) filed companion bills on January 13 that would require chain restaurants in Kentucky with at least 20 locations to provide calorie information on menus, menu boards and drive-through menu boards for all standard menu items at point of sale.
“Displaying calorie information in this manner is a common sense approach that would allow consumers to exercise personal responsibility by providing them with the knowledge they need to make informed decisions,” said Senator Harper Angel. “C-MEAL (Consumer Menu Education & Labeling) would allow people to make better dining choices.”
“Americans eat away from home now more than ever. My home district of Lexington ranks ninth per capita in fast food restaurants. They are a part of our busy lives. Without this information, dining out is a guessing game – one that impacts the health and well-being of families,” said Rep. Kelly Flood.
The bill has received endorsements from the Kentucky Medical Association; Kentucky Nurses Association; Kentucky Public Health Association; Kentucky Diabetes Network, Kentucky Dietetic Association, Kentucky Alliance of YMCAs; American Heart Association; Kentucky Children’s Health and Fitness Fund; Lexington Fayette County Health Department; Northern Kentucky University Wellness Center; Louisville Metro Department of Public Health and Wellness; Kentucky Youth Advocates, and Kentucky Voices for Health.
“Obesity continues to be a growing problem in this country and the problem is not just among adults, but it is also affecting our children and teenagers,” Senator Harper Angel said. “We are much more sedentary than our grandparents and great-grandparents and we are eating high calorie, high fat foods. Diet and exercise are two key factors in the weight problem facing Kentucky and the nation. Obesity leads to countless health problems, among those are diabetes, cancer and — the number one cause of death in every single county in Kentucky — heart disease.”
Concerned with the health problems attributed to obesity, Senator Harper Angel believes this legislation will help make Kentuckians more aware of nutritional information so they can make healthier food choices when they eat out.
The average American spends nearly half of his or her food budget in restaurants and dines out four times a week. Restaurant food tends to be served in larger portions and is usually higher in calories than food served at home.
“C-MEAL is not intended to tell people what to eat, but to provide them with the tools to know the number of calories they are eating,” Senator Harper Angel explained. “Consumers need facts, not guesswork, to make healthy choices.”
This type of legislation is not a new concept in the United States. Menu labeling has been implemented in Seattle, New York City and Westchester County, NY. Menu labeling legislation has passed, but implementation has not yet taken place in California, Maine, Oregon, Massachusetts, Nashville, Philadelphia and three counties in New York State. Kentucky is one of 15 states that have proposed menu labeling legislation. With more states enacting menu-labeling laws, Senator Harper Angel and Rep. Flood are pushing for Kentucky to move forward and be a leader in menu labeling.
“With more Americans struggling with obesity-related illnesses, it is critical that consumers have adequate nutrition information to make healthier food selections,” said Linda Van Horn, Ph.D., RD., American Heart Association spokesperson. “We are very supportive of the C-MEAL legislation, and hope that similar menu-labeling policies will be enacted across the country.”
“This issue is popular with the public. Polls show that 78% of the public support menu labeling where it’s available,” said Rep. Flood.
This legislation appeals not just to adults, but also to teenagers.
“It is often assumed that people, especially teenagers, like the food they like, no matter how detrimental it is to their health. But maybe the facts, the startling truth, would change their minds,” said Julie Babbage, a senior at Lexington Catholic High School, who along with other members of the Governor’s Scholars Program studied nutrition this past summer. “Kentucky is on track for having more obese people than not obese by 2016. Changes must be made fast, which is why my friends at GSP and I support this bill. And, we thank Senator Denise Harper Angel and Representative Kelly Flood for this new awareness, key to a healthy lifestyle.”
C-MEAL legislation will be considered during the 2010 Legislative Session.
“As registered dietitians within the state of Kentucky, we are excited to lend our support to this important legislation, which would make Kentucky a leader in nutrition health policy, said Amanda Goldman, MS, RD, LD, President of the Kentucky Dietetic Association. “This legislation would provide all Kentuckians with the information we need to make more informed nutritional choices.”
Menu Labeling of Restaurant Foods Included in Both US Senate & House Bills
Menu labeling is included in the current form of the National Health Care Bill, which is presently being considered in Washington by Senate and House bills. According to the American Dietetic Association, in addition to the calories on the menu boards, these bills also suggest that menus must contain a statement about suggested daily calorie intake to help the public understand the significance of the calorie information on the menu by putting it in the context of the total daily diet. Additional hardcopy nutrition information must be available on site and provided at the consumer’s request. In addition, the provision also applies to businesses owning or operating 20 or more vending machines, requiring calorie signage for the vending machine items in close proximity of each food or on the selection buttons. In fact, the language in health reform legislation would establish national standard labeling requirement, so consumers would see calorie information in the same format regardless of restaurant, city or state.
Senator Julie Denton from Louisville said while she “supported the menu labeling but both the House and Senate bill in Congress included similar menu labeling proposals.” She said she had spoken to representatives from both Papa Johns and YUM, whose headquarters are in Louisville about menu labeling. Senator Denton said she wanted to wait to see what Congress imposes on the states at a national level so that menu labeling would be consistent throughout the country.
As a dietitian, I think this legislation is important for consumer education whether it is initiated at the state or national level. With obesity being on the rise across America, we need to make better choices when eating out. Two out of three out of adults in KY and 1 in 3 children are overweight or obese. Research suggests that 50% of America’s food expenditures go for foods consumed outside the home. Americans spent $16.8 billion on fast food in 2008. People eat more calories when they eat out.
The posted information could be a valuable tool in helping both adults and children to manage their weight. In fact, studies in 14 scientific journals found that customers tend to order fewer calories when calories are posted in restaurants. The average reduction ranged from 52 calories to 105 calories per order. Eating 100 fewer calories a day could result in a 10-pound weight loss in a year (3500 calories = 1 pound of fat). When New York City implemented menu labeling requirements, Dunkin’ Donuts reduced the calories in a Glazed Cake Stick from 490 calories to 360 calories; KFC reduced their Firey Buffalo Wings by 110 calories and McDonalds cut 70 calories in a large order of French Fries.
Know Your Numbers – How Many Calories You Need Each Day.
Knowing how many calories you need each day will help you to determine how many calories you can eat. You can figure out your calorie requirement by going to www.mypyramid.gov. There is lots of really great information on this website: food guide pyramids for every age group, nutrition tips, recipes, menus, plus an array of exercise tips. Or you can have your resting metabolic rate analyzed individually rather than depending on a formula to estimate your needs. A resting metabolic rate test would give you a more realistic number of calories you personally need each day (www.DayByDayNutrition.com). Once you determine your resting metabolic rate, then you need to determine how many calories you actually burn being active.
Not All Activities are Created Equal in Calorie Burn
If you weigh 130 pounds and leisurely walk on an asphalt road for 30 minutes, you can burn 141 calories. But if you kick it up a notch and walked 4 miles per hour for 30 minutes, you could burn 171 calories. But if you run an 11 minute mile you could burn 237 calories for 30 minutes (7.9 X 30 minutes = 237 calories). The current US Dietary Guidelines suggest if you want to lose weight, you need to exercise at least 60 minutes a day. As you can see, a 30-minute stroll maybe with a friend or walking your dog does burn some calories but not enough to elicit an effective weight loss.
Moderate – intensity exercise which is the type of exercise that help one lose weight is exercise where you noticeably increases your heart rate and your breathing rate. You can talk but you can’t sing. Examples: ballroom or line dancing, biking on relatively level ground, canoeing, doubles tennis, sports where you catch and throw (baseball, volleyball), walking briskly and water aerobics. Vigorous exercise occurs when your heart is beating noticeably faster and you are probably sweating. You can only say a few words before you catch your breath. Examples: aerobic or fast dancing, biking more than 10 mph, hiking uphill, jogging, jumping rope, martial arts (karate, etc), race walking, running, singles tennis, sports with a lot of running (basketball, hockey, soccer) swimming fast or swimming laps (www.health.gov/paguidelines/committeereport).
To get a more realistic number of calories burned when exercising you could use a heart rate monitor. You heart rate needs to go up if you are using your exercise to help you burn more calories. While it’s true if you are out walking you are not being a couch potato but you are not burning a lot of calories either. Note: I personally use a FT 40 Polar® Heart Rate Monitor which tells me how many calories I burn after an exercise bout which I personally find very useful (retails for $179; Amazon under $150).
The take home message here is you can tack on the active calories to your actual calorie needs and you will break even: calories in vs. calories out = weight maintenance. But if you want to lose weight, you need to either burn more active calories or just simply eat less. However, eating too few calories may end of being counter productive. Typically, when I am working with a client, I expect them to commit to burn at least 250 calories each day if they are not currently exercising and then move them over time to commit to at least a 500 calorie burn each day.
Keep a Food and Activity Record for Effective Weight Loss
It’s no secret. People who lose weight and keep it off, religiously keep a food and activity diary, according to the National Weight Loss Registry (www.nwcr.ws). It’s similar to keeping track of how much money you have in the bank through your checkbook. In addition, there is variety of ways how NWCR members keep the weight off. They report continuing to maintain a low calorie, low fat diet and also doing high levels of activity (N = 5,000). Here are some interesting facts from the data collected: 78% eat breakfast every day; 75% weigh at least once a week; 62% watch less than 10 hours of TV per week; and 90% exercise, on average, about 1 hour per day.
For effective weight loss here’s some basic recommendations: Be wise and exercise. To downsize you need to portion size. Eat more of the best and less of the rest.
Image from: www.Sacromentoscoop.com
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