Hypertension (High Blood Pressure)

Being overweight increases your risk for heart disease, diabetes, and high blood pressure. Your doctor can tell you what you should weigh for your height.

To stay at a healthy weight, you need to balance the number of calories you eat with the number you burn off by your activities. You can get to your healthy weight and stay there by doing two things: eating right and being physically active.

Eating the right foods and the right amounts can help you live a longer, healthier life. Many illnesses and conditions such as heart disease, obesity, high blood pressure, and type 2 diabetes can be prevented or controlled by eating right. A healthy diet also provides the vitamins and minerals you need.

It is never too late to start eating right. Here are some helpful tips.

Eat a variety of foods, including:

• Vegetables, especially dark-green leafy and deep-yellow vegetables, such as spinach or carrots, and legumes, such as lima beans or green peas.
• Fruits, such as melons, berries, and citrus fruits, or juices, such as orange or grapefruit.
• Meat, poultry, eggs, fish, and dried beans (for example, navy, kidney, or black), especially products low in fat, such as lean meat and poultry prepared without skin.
• Dairy products, such as milk, yogurt, and cheese, especially low-fat or fat-free dairy products.
• Grains, especially whole grains, such as oatmeal or whole grain breads.

Limit calories and saturated fat.

Foods high in saturated fats are high in calories, so they can cause weight gain. They also increase your cholesterol levels. Try to limit:

• High-fat dairy products such as ice cream, butter, cheese, cream, and whole milk.
• Meats high in fat, such as bacon or chicken with the skin on.
• Palm and coconut oils and lard.

Unsaturated fats do not raise cholesterol levels. Foods with unsaturated fat include vegetable oils, fish, avocados, and many nuts.

Watch portion sizes.

Don't choose "super" or other over sized portions. Be aware of how much you eat.

Keep Active

Physical activity can help prevent:

• Heart disease.
• Obesity.
• High blood pressure.
• Type 2 diabetes.
• Osteoporosis (thinning bones).
• Mental health problems such as depression.

Physical activity also helps you stay at a healthy weight, reduce stress, sleep better, and feel better overall.

What to Do

All kinds of physical activity, whether it is moderate or vigorous, will help you stay healthy. It's a good idea to aim for at least moderate activity—such as brisk walking, raking leaves, house cleaning - for 30 minutes most days of the week. Generally, the more active you are, the healthier you will become.

How to Get Started and Keep at It

• If you have not been active, start slowly.
• Choose something that fits into your daily life.
• Choose an activity you like, or try a new one. Activities such as dancing, swimming, or biking can be fun.
• Ask a friend to exercise with you, or join a group.
• Make time in your day for physical activity.
• If the weather is bad, try an exercise show on TV, watch an exercise tape, walk in the mall, or work around the house.

As a health coach and dietitian, I am equipped to assist you in making positive, meaningful and intentional changes toward a more fulfilling life.

My coaching style puts you, the client in charge of the agenda.  You can choose a gentle, firm or strong approach to compliance.  I believe, you are naturally creative, resourceful and whole.  That’s right.  Nothing needs to be “fixed”.   I am not a counselor, but a well trained coach through the Hilton Johnson Certified Health Coach Training Program.

I recognize that every person has a unique set of circumstances. This is why a custom-made plan is necessary for making positive changes in your life.

Are you ready to start on a health and wellness journey? 

Take a deep breath and get ready for the best ride of your life!

Wellness covers many areas – physical, spiritual, emotional, mental, occupational, social, nutritional, financial, sleep, hydration, stress… so we start by checking with areas of interest in your life, then prioritizing goals for improvement. 

It doesn’t matter where you are on your health and wellness journey now because the road invites everyone, and there is no finish line. What matters is that you are ready to take a step forward!

PS. If all you want is a FREE report on:
 “Seven Ways to turn your life around in 45 days”,
then just send your first name and email address.  Put xxx's in the other Mandatory Fields 

 For programs you can do at home, try

3-CD Set 

4-CD Set & Diet Boot Camp Workbook