MARTIAL ARTS FOR BOTH CHILDREN AND ADULTS!

Maintain Optimum Health with the DASH Diet

Maintain Optimum Health with the DASH Diet

Maintain Optimum Health with the DASH Diet

Maintain Optimum Health with the DASH DietLower your blood pressure with the DASH diet. It stands for Dietary Approaches to Stop Hypertension, but it’s an ideal eating style for everybody. In fact, U.S. News and World Report ranked it the best and healthiest diet plan. These are some suggestions for how to get started.

Eating On The DASH Diet
1.  Make a calorie plan. The DASH diet is based on a recommended number of servings from various food groups. Once you determine how many calories you need to consume, it’s easy to plan your meals and snacks around any foods you prefer.
2.  Reduce your salt intake. There are two versions of DASH allowing 2,400 or 1,500 milligrams of salt. If you’re over 50 or have certain medical conditions, you may need to use the lower limit. In any case, try to eat less processed food and experiment with other seasonings like herbs, vinegar and lemon.
3.  Eat more vegetables, fruits and whole grains. Most people will need to increase their daily servings of produce and whole grains. These fiber rich foods will help you feel full and supply important nutrients your body needs.
4.  Switch to low fat dairy products. Look for skim milk or low fat milk when you’re grocery shopping. Buy nonfat or low fat yogurt. If you’re lactose intolerant, you may want to try dairy alternatives or other lactose-free products.
5.  Cut back on red meat. Get your protein from leaner sources like fish. Eat more beans and other vegetarian dishes. When you do eat meat, watch the portion sizes. A 3 ounce serving of meat is about the size of a deck of cards.
6.  Limit your sugar intake. Sugar is high in empty calories. Drink water instead of soda. Eat fruit for dessert and snack on brown rice cakes.
7.  Focus on healthy fats. Cutting back on processed foods will also help you avoid trans fats that increase the risk of heart disease. Opt for healthier monounsaturated and polyunsaturated fats like olive or canola oil.
8.  Make gradual changes. Suddenly eating more whole foods can cause bloating and diarrhea. Give your body time to adapt by introducing them into your diet step by step. Add an extra helping of vegetables to one meal a day. Substitute whole grain breads for your usual breakfast pastry.
9.  Learn new recipes. You can still enjoy delicious foods. Visit your local library or take a cooking class on how to prepare seasonal produce and other fresh ingredients.
10.  Get a free guidebook. The DASH diet was created in part by the National Heart, Lung, and Blood Institute. Their website offers free guidebooks that will help you design your individual plan and track your progress. https://www.nhlbi.nih.gov/
Other Lifestyle Suggestions
1.  Take medication as directed. Hypertension can cause heart and kidney disease. Continue taking any medication your doctor prescribes for high blood pressure and talk with your doctor about how to get the most out of the DASH diet.
2.  Lose weight. Losing excess weight will help you lower your blood pressure. Your doctor can advise you on how to lose weight gradually and safely.
3.  Exercise regularly. Engage in moderate physical activity for at least 30 minutes a day most days of the week. If you’re trying to lose weight, increase that to 60 minutes daily. Find activities you enjoy so you’ll stick with your program. Martial Arts or Karate as it’s otherwise called is a great form of exercise. Click HERE to get 2 weeks free of any of our programs.
4.  Consume alcohol in moderation. You can drink alcohol on the DASH diet. Most experts agree that safe consumption levels are one drink a day for women and two for men.
Get fit by following the DASH diet. If you have high blood pressure, it will help you manage your condition. Even if your blood pressure is normal, it’s a healthy way to live.

SHARE THIS POST

About our programs

Preschool Martial Arts
in Bradley & New Lenox

Discover why parents love our Preschool Martial Arts program in Bradley & New Lenox. It's the perfect blend of gross motor, personal development and character enrichment. Find out why 100's of families, just like yours, trust Bradley & New Lenox

- SELECT A CLASS OPTION BELOW -

Kids Martial Arts
in Bradley & New Lenox

Parents love our Kids Martial Arts program in Bradley & New Lenox, because it's the perfect blend of self defense, personal development and character enrichment. Find out why so many families, just like yours, love and trust Bradley & New Lenox

- SELECT A CLASS OPTION BELOW -

Teen Martial Arts
in Bradley & New Lenox

Fitness and Self Defense, two major goals parents have when looking for Teen Martial Arts in Bradley & New Lenox. It's time to give your teenager a work out and get the results that they need.

- SELECT A CLASS OPTION BELOW -

Adult Martial Arts
in Bradley & New Lenox

Fitness and Self Defense, two major goals for anyone looking for Adult Martial Arts in Bradley & New Lenox. It's time to change up your work out and get the results you've been looking for.

- SELECT A CLASS OPTION BELOW -

Birthday Parties
in Bradley & New Lenox

When we say we have the best birthday parties in Bradley & New Lenox, we mean it. Give your child the perfect party, while you enjoy a stress free day. Your child will thank you later, we guarantee it!

- SELECT A CLASS OPTION BELOW -

Summer Camp
in Bradley

Discover why Parents in Bradley love our Kids Martial Arts Summer Camps. Give your child an experience they won't forget. Martial arts changes lives. .

- DISCOVER -

TEST COPY

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

 

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.


Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

Fill out the form below to

Get Your Spot Now!

HOME

ABOUT US

PROGRAMS

Skip to content