Lower Pressure Blog

Bringing you heart healthy recipes twice weekly can be a little daunting at times. I know that people love meat and potatoes. When I was a kid if meat and potatoes were not on the table it just didn’t seem like a meal.

But the more I study nutrition, and the latest research from plant based medical doctors, the more I shy away from the norm. So this week something a little different from the kitchens of “Real Simple” Enjoy this Italian dish and try a meatless night once a week.

Ingredients:

• 3/4 pound Campanella or penne pasta
• 4 red or orange bell peppers, seeded and cut into quarters
• ¾ cup pitted kalamata olives
• ½ cup coarsely chopped roasted almonds
• ¼ cup olive oil
• 1 tablespoon fresh thyme leaves
• kosher salt and black pepper

Instructions:

• Cook the pasta according to the package directions. Reserve ¼ cup of the cooking water; drain the pasta and return it to the pot.
• Meanwhile, heat broiler. Place the peppers on a baking sheet skin-side up and broil until blackened, 8 to 10 minutes.
• Scrape the charred skin from the peppers with a paring knife and wipe clean with paper towels.. Cut the flesh into 1-inch pieces.
• Add the peppers, olives, almonds, oil, thyme, 2 tablespoons of the reserved cooking water, ½ teaspoon salt, and ¼ teaspoon black pepper to the pasta and toss to combine (add more cooking water as needed to loosen the sauce).

Learn about foods to Lower Blood Pressure Fast? – Read this article

We collected dozens of great heart healthy recipes for you – Here they are…

RESPeRATE was proven in several clinical studies to reduce blood pressure.

The cardiovascular and neurological benefits of slow breathing with prolonged exhalation have been known for centuries

 

RESPeRATE patented technology delivers these known benefits via a smart portable device with unprecedented efficacy to significantly lower blood pressure and induce sleep.

 

RESPeRATE was clinically demonstrated to lower neural sympathetic activity, treat hypertension, heart-failure, COPD, PSTD, reduce chronic stress and anxiety and more.

 

Furthermore, in 2013 the American Heart Association has published a statement that support RESPeRATE as a effective way to reduce blood pressure. …and here is the quote: “The overall evidence from clinical trials and meta-analyses suggests that device-guided slow breathing [RESPeRATE] can significantly lower blood pressure. There are no known contraindications to the use of the device, and no adverse effects have been noted.”

So, how does RESPeRATE help to reduce blood pressure?

Watch the short video presentation and learn how it is done, with only 15 minutes per day and no side effects:

 

To learn more about RESPeRATE – Click Here…

I think the first food I ever had as a baby must have been fried chicken. Because ever since I can remember every time my family went out to eat, the first thing I looked for was fried chicken. And I am still that way today. But now with getting older and looking for more heart healthy alternatives eating out has become eating in.

That’s why appreciated finding a heart healthy fried chicken recipe. So if your a lover of fried chicken but need to cut out all the oils here is a recipe I know you are going to enjoy.

Ingredients:

• 1/2 c. buttermilk
• 2 tsp. no-salt blackening seasoning
• kosher salt
• 4 c. cornflakes
• 1 tbsp. olive oil
• 1/2 c. fresh flat-leaf parsley, chopped
• 8 small chicken drumsticks (about 2 lb.), skin removed

Directions:

1. Heat oven to 375 degrees F. Line a rimmed baking sheet with nonstick foil. In a shallow bowl, combine the buttermilk, blackening seasoning and 3/4 teaspoon salt.

2. Finely crush the cornflakes and transfer to a second bowl. Toss with the oil, then the parsley.

3. Dip the chicken in the buttermilk, letting any excess drip off, then coat in the cornflakes, pressing gently to help them adhere. Transfer to the prepared baking sheet.

4. Bake until the chicken is golden brown and cooked through, 30 to 35 minutes.

We collected dozens of great heart healthy recipes for you – Here they are…

Like many of you I find myself living in uncertainty. Without going into the details about the situation I find myself currently in, it has an unknown health outcome. I have been feeling helpless, and yes scared, because I cannot control what is happening to my body.

Many of you have been affected one way or another by our current global and national situation. Yes that word, COVID-19. I know of to many people that are unsure about the future. Whether it is the global situation or their own personal situation.

Many people are unemployed due to closure of businesses. I know some of my friends who have pumped tons of money into their new businesses who are now looking at a financial Armageddon. Many of you are dealing with heavy responsibilities and heavy burdens.

Many of us have never experienced in our lifetime a complete shuttering of a nation. Our once bustling streets look like ghost towns now. It would seem that the only ones having fun outside are wild animals who once scurried into hiding but are now out and about in our deserted streets.

All seems dark. We cannot force the government to lift mandatory isolation. We cannot force businesses to reopen. No matter how much we may beg and plead, demonstrate or riot the current situation is at a standstill. It would seem that we are indeed powerless and victims of some insidious invisible enemy. Or are we?

I have reflected on my years of training, what I had learned and how it could help my own situation. So instead of feeling powerless I began to lean on what I do know. It was then that a little flicker of light passed through my mind piercing the darkness.

Being as I have no control over the situation itself, I thought: “What can I do positively to help myself?” At that moment I smiled, I started to put together a game plan that I could use to help me in the situation I now find myself in. I am not powerless and neither are you.

The areas I knew I could concentrate on and have a positive impact on my well being were: physical, mental, emotional and spiritual. I would like to apply these aspects to the situation we now find ourselves in now . Namely COVID-19. Let’s look at some of the positive things we have control over to help us in this situation as well as others.

I won’t be discussing social distancing, proper hand washing, or any of that. I think we have been bombarded with that mantra enough.

Let Food Be Thy Medicine

The actual quote penned by Hippocrates was, “Let food be thy medicine, and medicine be thy food.” The first thing we often do when we find ourselves in a stressful situation is often the worst we can do for ourselves. Yes, comfort food. One of the important things we can do right now to boost our immune system and give our bodies the tools necessary for fighting sickness is fueling it with proper nutrition. I understand that, “Ben & Jerrie’s Double Fudge Chocolate Brownie” ice cream is amazing, sorry Nancy, but maybe it is not what we need right now.

How important is nutrition in maintaining great health, lowering blood pressure and lowering stress? Very! In January of this year I shared an article I had written entitled, “How The Nutritarian Lifestyle Lowers Your Blood Pressure”. In the article we provided medical and clinical support showing how healthy eating lowers blood pressure, stress, and blood sugar levels. By eating a healthy diet we provide our bodies with nutritional support to combat various ailments and physical stressors. So the first thing we have power over is what we put into our bodies.

Your Mind Can Be Your Best Friend Or…

“What we are today comes from the thoughts of yesterday and our present thoughts build our life tomorrow: Our life is the creation of our Mind” The Dhammanpada.

“Start each day with a positive thought and a grateful heart.” Roy T Bennett. I am not talking about the power of positive thinking, I understand that many people find that well a little unrealistic in bad situations. But it really isn’t. I have learned in my years of practicing as a nurse and from lectures from physicians that, “Your Mind Is The Most Powerful Pharmacological System” there is.

You can have the best medical care, and the best medicine. But if you give up in your mind, now matter how fantastic the care may be, your body will give up too.

The mind body connection is extremely powerful! This means that our thoughts, feelings, beliefs, and attitudes can positively or negatively affect our biological functioning. In other words, our minds can affect how healthy our bodies are!

The mind body connection is so important that the University of Massachusetts Medical Center teaches MBSR (Mindfulness Based Stress Reduction). This was started with the help of John Kabat Zin an MIT trained scientist. He teaches about mindfulness and the importance and the power of the breath as a tool.

The mind body connection, when used positively, dramatically helps in decreasing stress, high blood pressure, and pain. Three things that we need to keep under control especially now.

I would also like to suggest that you read the book, “Mind Over Medicine” by Lissa Rankin M.D. In her book, based on her research, she found that the mind is a powerful ally in keeping you healthy.

So we need to be careful what we feed our minds.

Your Emotional Well-Being Is Relevant

When was the last time you laughed? I mean the kind of laughter that makes your belly hurt, and tears stream down your face as you are trying to catch your breath.

Mark Twain stated, “Humanity has unquestionably one really effective weapon—laughter. Power, money, persuasion, supplication, persecution, these can lift at a colossal humbug, push it a little, weaken it a little, century by century, but only laughter can blow it to rags and atoms at a blast. Against the assault of laughter nothing can stand.”

Again when I was a nurse working in oncology we had a laughter cart. Patients were to select a comedy to watch, a joke book to read, just something to make them laugh and get the endorphins flowing. Laughter is a powerful medicine for the body, spirit and soul.

Instead of watching the news and getting depressed I chose instead to watch a comedy and just laugh. And laugh I did! It is amazing how laughter can elevate your mood.

More than just a respite from sadness and pain, laughter gives you the courage and strength to find new sources of meaning and hope. Even in the most difficult of times, a laugh–or even simply a smile–can go a long way toward making you feel better. And laughter really is contagious. Just hearing laughter primes your brain and readies you to smile and join in the fun.

What Are You Connected To?

Finally I want to touch on the spiritual. According to research there is strong clinical evidence that does support that those who have a strong spiritual life appear to have better outcomes in times of crisis.

Religion and spirituality are among the most important cultural factors that give structure and meaning to human values, behaviors, and experiences. In fact, most people report having a spiritual life. Surveys of the general population and of patients have consistently found that more than 90% of people believe in a Higher Being. Another survey found that 94% of patients regard their spiritual health and their physical health as equally important.

“More than 3,000 studies indicate that spirituality has a potentially beneficial effect on health”, said speaker Neal Krause of the University of Michigan School of Public Health.

In her book, “Mind Over Medicine” Dr Rannkin observed the following: “You may not consider belonging to a spiritual community ie. Church, Mosque, or synagogue a health inducing behavior but it is. A study conducted by the California Public Health Foundation which was published in the “American Journal of Public health”, found a strong association and a lower mortality rate over a 28 year period.It was composed of 5,286 Alameda County residents. This is just one study in thousands done across the U.S.

Again if you believe that your body has the power to heal itself I highly recommend this book.

A Final Thought

Finally I want you to know that though my situation may be different from yours I understand the scary feelings of uncertainty. Each one of us has our own story. Today it may be one thing. Tomorrow another. But we are not helpless! There are tools we can use moment by moment to get through to the next minute.

We have tools to help us cope with the stress that comes with uncertainty. Tools to help us stay healthy physically, mentally, emotionally, and spiritually. Tools to keep our stress levels down and our hopes high.

But a tool box full of tools will not help us if we keep the tool box closed. We have to open it, and pull the tools out and use them. It is my hope for all of you that in these times of uncertainty that you will find a measure of peace, happiness and health. And also that these tools I have shared with you will benefit you and strengthen you.

“It is suppose to be a professional secret, but I’ll tell you anyway. We doctors do nothing. We only help and encourage the doctor within.”Albert Schweitzer M.D

Summer is here in some parts of the United States. Now is the time it is time to put the “Shrimp On The Barbie.” This DASH Diet seafood kabobs recipe is great for those looking for a heart-healthy meal, that is geared towards those with high blood pressure. So fire up the grill and enjoy this mouth-watering meal.

Ingredients:

• 1 pound skinless fresh fish fillets, 1-inch thick (salmon, halibut, sea bass, and/or red snapper)
• 1/2 pound fresh or frozen medium shrimp in shells
• 2 medium fennel bulbs
• 1/4 cup olive oil
• 3 tablespoons lemon juice
• 4 cloves garlic, minced
• 3 tablespoons snipped fresh oregano
• 1/4 teaspoon salt

Instructions:

1. Rinse fish fillets and pat dry with paper towels. Cut fish into 1-inch cubes. Set aside. Thaw shrimp, if frozen. Peel and de-vein shrimp, leaving the tails intact. Rinse shrimp; pat dry. Set aside.

2. Cut off and discard upper stalks of fennel bulbs, reserving some of the leafy fronds. Snip 2 tablespoons of the fronds for use in the marinade. Remove any wilted outer layers from bulbs; cut off a thin slice from the base of each bulb. Wash and cut each bulb lengthwise into six wedges. Cook wedges, covered, in a small amount of boiling water about 5 minutes or until nearly tender and drain.

3. Place fish cubes, shrimp, and fennel wedges in a self-sealing plastic bag set in a deep bowl. For marinade, stir together snipped fennel fronds, olive oil, lemon juice, garlic, oregano, and salt. Pour over seafood and fennel wedges. Close bag. Marinate in the refrigerator for 2 hours, turning occasionally.

4. Drain fish cubes, shrimp, and fennel wedges, discarding marinade. Thread fish cubes, shrimp, and fennel wedges on skewers, alternating varieties. (If desired, transport in a covered shallow container in an insulated cooler with ice packs. Grill within 1 hour.)

5. Place on a greased rack of a grill directly over medium-hot coals; grill, uncovered, for 8 to 12 minutes, turning often, until fish flakes when tested with a fork and shrimp turn opaque. Makes 6 servings.

We collected dozens of great heart healthy recipes for you – Here they are…

If you love asparagus and you love mushrooms, then you have to try this spin on Mexican tacos. The combination of flavors explodes in your mouth! This is a vegan recipe that you must try at home.

Don’t forget to add your own guacamole and Pico de gallo sauce and give it that extra special zing!

Ingredients

• 3 tbsp. canola oil
• 4 garlic cloves, crushed with press
• 1 tsp. ground chipotle chile
• 1/2 tsp. Kosher salt
• 8 oz. shiitake mushrooms stems discarded
• 1 bunch green onions, trimmed
• 8 corn tortillas, warmed
• 1 c. homemade or prepared guacamole
• Lime wedges
• cilantro sprigs
• Hot sauce, for serving

Directions

1. Heat grill on medium. In a large baking dish, combine oil, garlic, chipotle, and salt. Add asparagus, shiitakes, and green onions; toss to coat. Grill asparagus until tender and lightly charred, turning occasionally; 5 to 6 minutes. Grill shiitakes and green onions until lightly charred, turning occasionally; 4 to 5 minutes. Transfer vegetables to cutting board.

2. Cut asparagus and green onions into 2″ lengths and sliced shiitakes. Serve with corn tortillas, guacamole, lime wedges, cilantro, and hot sauce.

We collected dozens of great heart healthy recipes for you – Here they are…

Have you ever wondered what to do with that leftover chicken from last nights dinner? Here is a great chicken salad recipe to the rescue. This chicken salad can be served with on a salad, whole grain bread or just served alone. It also is a great salad for picnics. It can be made in a pinch.

I also like to add walnuts and apples to my salad. It gives the chicken salad a bit of sweetness and a great crunchy nutty flavor too.

Ingredients:

• 1/3 cup chopped or shredded cooked chicken or turkey
• 2 tablespoons chopped celery
• 1 tablespoon light mayonnaise dressing or salad dressing
• 1 tablespoon salsa
• 1 tablespoon shredded cheddar cheese
• 4 Mini taco shells or scoop-shaped tortilla chips

Directions:

1. For chicken salad, in a small bowl combine chicken, celery, mayonnaise dressing, salsa, and cheese; toss to mix. Spoon into a container; cover tightly.

2. Wrap taco shells in plastic wrap. Pack chicken salad and taco shells in an insulated bag with an ice pack. To serve, use taco shells to scoop up the salad.

We collected dozens of great heart healthy recipes for you – Here they are…

Deviled eggs always bring a crowd-pleasing touch to start a meal or small party. Using guacamole as the base is a heart-healthy way to indulge in deviled eggs, as avocado subs for the majority of egg yolk in this recipe.

Guacamole deviled eggs are a great side for this “Labor Day” barbeques or picnics. Enjoy this with a great salad and lean cuts of chicken or beef this Labor Day weekend.

Ingredients:

• 9 large eggs
• 1 medium avocado (halved, pitted)
• 2 Tbsp fat-free sour cream
• 1 1/2 teaspoons lime juice
• 1/3 cup seeded and finely chopped Roma tomato (1 to 2 Roma tomatoes)
• 1/4 cup finely chopped scallions
• 1/4 teaspoon salt
• 1/8 teaspoon ground black pepper
• 1 to 2 teaspoons finely chopped jalapeño
• Dried or fresh cilantro, to garnish (optional)

Directions

Make the hard-boiled eggs: Fill a large pot with water, add all the eggs, and bring mixture to a boil over high heat. As soon as the water begins to boil, cover with a lid, remove the pot from the heat, and let eggs sit for 10 minutes. Drain water and transfer eggs to a bowl of cold water to cool.

When the eggs are cool enough to handle, remove the shells. Slice each egg in half lengthwise. Remove the yolks, adding just 2 whole egg yolks into a medium bowl and discarding the remaining 7 egg yolks. Place the egg white halves onto a platter.

Slice the avocado in half and remove the pit. Use a spoon to scoop the avocado’s flesh into a bowl. Use a fork to mash the egg yolks and the avocado together. Stir in the sour cream and lime juice.

Remove the seeds from the tomatoes with a spoon and discard; finely chop the tomato, along with finely chopping the scallions. Add both to the mashed avocado, along with salt, pepper, and optional jalapeno. Stir together to combine.

Spoon the guacamole into each egg white half, dividing the mixture between all 18. Garnish with a sprinkle of dried or fresh chopped cilantro, if desired. Serve.

We collected dozens of great heart healthy recipes for you – Here they are…

Do people who sleep together sleep better than couples who don’t? Apparently not always. In fact many couples having this problem are getting a “Sleep Divorce”. Rather than suffering and trying to get by on very little sleep, this couples move to separate bedrooms.

For example I am the type of individual who needs to be in bed early. 10:00 PM would be great, but I work until 12:00 every day. But as soon as I am finished I am off to bed and up early. My wife, on the other hand, is up until about 4:30 A.M and sleeps till about 11:00, sometimes 12:00. I thought maybe there was something wrong with us, but it turns out we are not alone

Case In Point

They learned about each other’s sleep problems by accident. They were having a cookout with three families not long ago, and the children were off playing by themselves. The couples sat down for an adult conversation that might otherwise have turned to Hollywood, parenting or Donald Trump, when suddenly one of the women announced she had a confession: She never got to see her husband.

She said she collapsed into bed soon after the children went to sleep, then woke up wired at 4:30 a.m., anxious about work deadlines. He came home late from his job, played with the children for a time, then went to bed after 11 p.m.

Instead of finding this situation unusual, every other person at the table had a similar story. One spouse liked to meditate in the morning, another liked to binge-watch television at night; one liked reading when the house quieted down after midnight, another liked making coffee before the house got chaotic at dawn.

Opposite Sleep Schedules

One thing they all had in common is that they had radically incompatible sleep schedules with their spouses. Another is that they weren’t sure whether this was good or bad for their relationship.

In recent years, a consensus has emerged that sleep is a critical health issue, but researchers have largely focused on individual behavior.

One area that has lagged behind is what researchers calls dyadic sleep, or sleep concordance. Sixty percent of people sleep with another person. When one person has sleep issues, both can suffer.

Sleep Disorders

Certain sleep disorders, like snoring, have been shown to reduce the quality of relationships, largely because the person hearing the snoring experiences disrupted sleep. Women living with snorers, for instance, are three times as likely to report sleep problems themselves. Insomnia has also been linked to lower relationship satisfaction.

Research into couples’ sleeping patterns reveals a curious dynamic. When objective measures like brain waves or eye movements are examined, people are found to generally sleep better when they sleep by themselves than when they sleep with a bed partner.

Yet when they’re asked about sleeping alone, people say they are less satisfied.

Times Have Changed

A chief impediment to sleeping together is different preferences for what time to go to bed. As early as the 1970s, researchers began looking at the distinction between morning people and night people, often referred to as “larks” or “owls.”

Invented in 1976, the Morningness-Eveningness Questionnaire became a popular self-assessment that uses 19 questions to help determine what time of day a person’s alertness peaks.

More recent research has shown the variance is largely determined by genetics, with some input from age and gender.

Till Roenneberg, a professor of chronobiology at Ludwig-Maximilian University in Munich, studies the biological roots of sleep. He told me that each person has a sleep chronotype, an internal timing profile that is specific to that individual and can vary up to 12 hours with others.

When I asked how many different chronotypes there are, he likened them to foot size and fingerprints, meaning there is an infinite number because everyone is unique.

Instead of dividing ourselves into owls and larks, he stressed, we should be speaking of an owl-lark spectrum.

Mr. Roenneberg says the best way to determine your chronotype is to identify your preferred midpoint of sleep. To do that, calculate your average sleep duration, divide the number in two, then add the outcome to your average bedtime on free days.