Lower Pressure Blog

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.

Vegetables, they come in all all colors, shapes and sizes. In fact there are such a variety of them that the possibility of becoming bored with them is nil. Not only are there so many different types but also different ways they can be prepared.

Vegetables can be steam, boiled, blanched, and eaten raw. I love eating a raw veggie plate with squeezed lemon. But this weeks recipe is about roasting them in the oven. This is my wife’s favorite way to prepare vegetables.

Ingredients:

• 1 Bag fresh spinach

Cilantro-Lime Black Beans

• 1 (15-ounce) can black beans, rinsed
• 1/2 tsp. ground cumin
• 1/2 tsp. salt
• 1/4 c. chopped cilantro
• 2 tbsp. fresh lime juice

Maple-Chili Sweet Potatoes

• 2 tbsp. olive oil
• 2 tbsp. maple syrup
• 1 tsp. chili powder
• 1/4 tsp. cayenne
• 1/4 tsp. salt
• 2 medium sweet potatoes, 1/2-inch chunks

Marinated Mushrooms

• 2 tbsp. balsamic vinegar
• 2 tbsp. olive oil
• 1 tbsp. Dijon mustard
• 1/4 tsp. salt
• 1/4 tsp. Pepper
• 1 lb. cremini mushrooms, halved or quartered if large

Romesco Sauce

• 1 c. roasted red peppers
• 1/2 c. packed parsley
• 1/4 c. roasted salted almonds
• Pinch salt

Parmesan-Parsley Crumbs

• 1 tbsp. olive oil
• 1/2 c. panko
• 2 tbsp. parsley, finely chopped
• 2 tbsp. grated Parmesan

Extra Toppings

• Crumbled feta

Directions:

1. Make beans: In a small saucepan on medium heat, combine black beans, ground cumin, and salt and cook until warm. Add chopped cilantro and fresh lime juice.

2. Make potatoes: Whisk together olive oil, maple syrup, chili powder, cayenne, and salt. Toss with sweet potatoes. Roast on rimmed baking sheet at 425°F until golden brown and tender, stirring halfway through, 35 to 40 minutes.

3. Make mushrooms: Whisk together balsamic vinegar, olive oil, Dijon mustard, salt, and pepper. Toss with cremini mushrooms. Roast on a rimmed baking sheet at 425°F until liquid has evaporated, 20 minutes.

4. Make sauce: In a food processor, pulse roasted red peppers, parsley, roasted salted almonds, and pinch salt until almost smooth.

5. Make crumbs: Heat olive oil in a small skillet on medium-low. Add panko and toast, stirring until golden brown, about 3 minutes. Transfer to a small bowl and add finely chopped parsley and grated Parmesan.

6. Assemble bowls: Combine spinach, black beans, potatoes, mushrooms, sauce, crumbs, and crumbled feta in bowl.

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

Salmon is known as being an excellent source of omega-3 fatty acids, but what most don’t know is that is it also contains greater than 100 percent of recommended daily allowance for vitamin D. Vitamin D deficiency is becoming more and more common, therefore increase your weekly consumption of salmon to help meet both your vitamin D and omega-3 fatty acid needs.

The sauce is packed with antioxidant power thanks to the ginger, which has anti-inflammatory benefits, and garlic, that contains polysulfides which aid in expanding blood vessels and controlling blood pressure. Lastly, sesame seeds are loaded with a variety of minerals, including copper, manganese, calcium, magnesium, iron, phosphorus and selenium. Enjoy!

Ingredients:

• 1 pound boneless, skinless wild salmon fillet
• Juice of 1 lemon
• 8 ounces whole wheat fettuccine
• 1 English cucumber, halved lengthwise and sliced very thin
• 2 scallions, white parts and 3 inches of green, cut diagonally into ¼ inch slices
• ¼ cup chopped fresh cilantro
• 1 tablespoon toasted sesame seeds

Garlic Sauce:

• 2 teaspoons reduced-sodium soy sauce
• 3 tablespoons rice wine vinegar or dry sherry
• 1-inch piece fresh ginger, peeled and grated
• 1/8 teaspoon sugar substitute
• 1- 2 tablespoons chili sauce
• 1- 2 tablespoons garlic sauce

Instructions:

1. In a small bowl, combine soy sauce, vinegar, ginger, sugar substitute, and chili and garlic sauces to taste. Set aside.

2. Place the salmon in a microwave-safe dish. Add ¼ cup water and the lemon juice. Microwave on high for 4-6 minutes. Turn the fish over, cover tightly with plastic wrap, turning one corner back to form a vent. Rotate the fish if you not have a rotating tray. Microwave for another 4 minutes. Test with the sharp point of a knife to see if the fish flakes easily and is opaque. Cook for additional 10-second intervals if needed until cooked through. [Remember that the fish will continue to cook after it is removed from the microwave so don’t overcook it. It should be moist!]

3. Remove from the poaching liquid when cooked through, flake into bite-size pieces, and refrigerate until ready to assemble the salad.

4. Cook the pasta until al dente, according to the package directions. Rinse with cold water, drain well, and place in a large bowl. Toss the pasta with salmon, cucumber, scallions, cilantro and garlic sauce. Garnish with toasted sesame seeds and serve.

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

This weeks recipe goes along with Dr. Caldwell Essylstines M.D’s diet for reversing heart disease and lowering high blood pressure. I love animals, but this recipe is not about animals rights. It is about maintaining high standards for health. This is a health issue.

If you are one of those people who are looking to pound heart disease and high blood pressure into the ground, then this recipe is for you. Enjoy this meal with a lovely tossed green salad. And remember to use only whole wheat pasta or soybean pasta.

Ingredients

• Large pinch of saffron threads
• 450ml / 16 fl oz vegan stock
• 2 tbsp olive oil-(For those being more conscious suate vegetable in broth.)
• 1 large onion, roughly chopped
• 1 tsp cumin seeds, crushed
• 350g / 12 oz aubergine, diced
• 1 large red pepper, deseeded and chopped
• 400g / 14 oz canned chopped tomatoes with garlic
• 1 tsp ground cinnamon
• 30g / 1 oz fresh coriander, roughly chopped
• 400g / 14 oz canned chickpeas, drained and rinsed
• 280g / 10 oz vegan dried penne
• Salt and pepper
• Harissa or chili sauce, to serve

Instructions

1. Toast saffron threads in a dry frying pan set over a medium heat for 20–30 seconds. Place in a small bowl and crumble with your fingers. Add 2 tablespoons of the hot stock and set aside.

2. Heat the oil in a large saucepan.(For those being more conscious suate vegetables in broth.) Add the onion and fry for 5–6 minutes. Add the cumin and fry for a further 20–30 seconds, then stir in the aubergine, red pepper, tomatoes, cinnamon, coriander stalks, saffron liquid and remaining stock. Cover and simmer for 20 minutes.

3. Add the chickpeas to the saucepan and season to taste with salt and pepper. Simmer for a further 5 minutes, removing the lid to reduce and thicken the sauce if necessary.

4. Meanwhile, bring a large saucepan of lightly salted water to the boil. Add the pasta, return to the boil and cook for 8–10 minutes, or until tender but still firm to the bite. Drain and transfer to a warmed serving bowl.

5. Add the sauce and half the coriander leaves, then toss. Garnish with the remaining coriander and serve immediately with the harissa or chili sauce.

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

Making a Christmas pudding recipe from scratch isn’t that different to a Christmas cake – if anything, it’s easier. The amounts of ingredients are generally smaller, so there’s less chopping/prepping, and you can make everything in a regular-sized mixing bowl instead of having to crack out the giant one specially allocated to the annual fruit cake.

Ingredients:

• 100 g (3½oz) butter, softened, plus extra to grease
• 100g (3½oz) ready-made cranberry sauce
• 2 tbsp.golden syrup
• 100 g(3½oz) dark brown soft sugar
• 2 medium eggs, beaten
• 100 g (3½oz) plain flour
• 1 tbsp. mixed spice, heaped
• 1 medium apple, peeled and grated

Directions:

1. Grease a 1.2 litre (2¼ pint) pudding basin. In a small bowl, stir together cranberry sauce and golden syrup. Spoon two-thirds of the mixture into the base of the prepared basin, reserving the remaining mixture.

2. In a separate bowl, beat together the butter, sugar, eggs, flour, mixed spice, dried fruit and grated apple until well combined. Spoon the mixture into the prepared basin and press a large piece of parchment paper on to the pudding to cover the surface.

3. Microwave on medium power for 9min until firm to the touch. Leave to stand for 10min before turning out on to a plate. Spoon over reserved cranberry mixture and serve immediately with the Amaretto Sauce.

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

Thanksgiving Day is almost here! There will be turkey, turkey,and more turkey. So what do we do with those turkey leftovers come Friday? Tired of the turkey, stuffing, and cranberry sandwiches? Here is a wonderful recipe for you to use for a warm and delicious way to spoil yourselves post turkey day.

Yes this turkey curry is just absolutely fab! If love curry and you love turkey you are going to definitely love this weeks recipe.

Ingredients:

• 1 tbsp sunflower oil
• 1 large onion, thickly sliced
• 1 green pepper, de-seeded and chopped
• 2 tbsp curry paste (or gluten-free alternative)
• 2 garlic clove, crushed
• 400 g can chopped tomato diced
• 300 g leftover turkey.
• 300 g leftover cooked potato (either boiled or roast), diced
• 2 tbsp mango chutney
• small pack coriander, roughly chopped
• rice or naan bread, to serve

Instructions:

1. Heat the oil in a large pan over a fairly high heat.

2. Cook the onion and pepper for 3-4 mins until starting to soften and brown slightly.

3. Stir in the curry paste and garlic, then cook for another 1-2 mins.

4. Add the chopped tomatoes and 150 ml water. Bring to the boil and bubble for 5 mins.

5. Turn the heat down, stir in the turkey and potatoes, and cook for another 2-3 mins, then season and add the mango chutney.

6. Scatter with coriander and serve with rice or naan bread.

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

Here is a wonderful soup recipe that is a favorite dish of my family. While it was a cold and rainy day yesterday I decided to make this for me and my wife. The flavors are amazing and really warmed us up while the autumn rains fell upon our home.

This recipe uses only sweet potatoes and carrots, though I like to also add pumpkin which is plentiful this time of year. The crystallized ginger is optional, but it adds an extra sweet-spicy kick. It was a serendipitous addition one day when I ran out of fresh ginger. Now I make sure to add both. I like to top this soup with chickpeas, a sprinkle of currants and some minced cilantro.

Ingredients

• 2-3 tablespoons olive oil
• 4 small onions, diced
• 3 large sweet potatoes, cut into small chunks
• 6 large carrots, peeled and cut into thick coins
• 1 tablespoon curry powder
• 1½ inch knob fresh ginger
• 4 cups vegetable broth
• 2 cups water, plus more if needed
• 4-5 pieces crystallized ginger (optional), minced
• 1 tablespoon honey

Preparation

1. Heat the olive oil in a large pot over medium-high heat.

2. Add onion and sauté until golden and caramelized.

3. Add sweet potatoes, carrots, curry powder and fresh ginger and sauté until mixed.

4. Pour in broth and water, add crystallized ginger and honey and simmer until vegetables are very soft, about 35 to 40 minutes.

5. Remove from heat and blend with an immersion blender or cool completely and blend in batches in a food processor or blender.

6. Reheat before serving, adding water if necessary to thin it.

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

Because high blood pressure puts a strain on your heart, brain and blood vessels, it can increase your risk of developing heart attacks and strokes in the future. Having a raised level of cholesterol in your blood also increases the risk of developing these health problems.

So, if you have both a high blood cholesterol level and high blood pressure, then your risk of heart attack or stroke is much stronger than if you had just one or the other.

What Is Cholesterol?

Cholesterol is a naturally occurring substance made by the liver and required by the body for the proper function of cells, nerves, and hormones.

Cholesterol travels in the lipids (fatty acids) of the bloodstream, also called plaque, can build up in the walls of the arteries decreasing the flow of blood to vital areas of the body. If plaque continues to build long-term it significantly increases the risk of having a heart attack or stroke.

Diet and High Cholesterol

Normally, cholesterol is kept in balance. But, the standard western diet which contains a large number of hydrogenated fats and refined carbohydrates leads to an upset in this balance. The imbalance is manifested in elevated LDL (bad cholesterol) and a low HDL (good cholesterol) which increases our risk of heart attack or stroke. Other causes include inactivity, diabetes, stress, and hypothyroidism.

As most are aware, with visits to their doctor, there are three lipoproteins in our blood that are important to our health, low-density lipoproteins (LDL), high-density lipoproteins (HDL), and triglycerides. LDL is known as the bad cholesterol because it is low in proteins and high in cholesterol.

HDLs, on the other hand, is high in proteins and low in cholesterol and therefore known as good cholesterol. Triglycerides are a separate lipid in the bloodstream that provides a way for the body to store excess energy, but if they are high is another warning sign.

What Causes High Cholesterol?

If you have high cholesterol, there’s a good chance it’s your fault. And that’s good news! It means you can do something about it.

Your body naturally produces all the LDL (bad) cholesterol it needs. An unhealthy lifestyle, such as eating unhealthy foods and being physically inactive, causes your body to have more LDL cholesterol in your blood than it needs. This is the cause of high cholesterol for most people.

Check your family history. Additionally, some people inherit genes from their mother, father or even grandparents that cause them to have too much cholesterol. This is called familial hypercholesterolemia (FH). The severity of FH is related to the duration and degree of LDL cholesterol in the blood. FH is dangerous because it can cause premature atherosclerotic heart disease.

If you have high blood cholesterol, making lifestyle modifications is important to help lower your risk of heart disease. If they don’t lower your risk enough, you may need prescribed medications.

Think that sounds bad? Consider your options. It’s a lot better to change your lifestyle now, to prevent a heart attack or stroke than to wait until a devastating event changes your life for you. Making minor changes now can help prevent major changes later.

Should you have a stroke or heart failure from a serious heart attack, you may never fully recover.

Unhealthy Lifestyle

Lifestyle behaviors are the biggest reason why most people with high cholesterol have it. These behaviors include:

• Poor diet
• Lack of physical activity
• Smoking or exposure to tobacco smoke
• Excess weight

How Can I Lower My High Cholesterol Naturally?

Avoid Eating Saturated Fats:

Both polyunsaturated and monounsaturated fatty acids help lower LDL. Most plant-derived oils, including canola, safflower, sunflower, olive, grape-seed, and peanut oils, contain both. Fatty fish (such as salmon, tuna, trout, herring, and mackerel), seeds, nuts, avocados, and soybeans are also great sources.

Eat A Rainbow of Fruits An Vegetables:

Fruits and vegetables have scads of ingredients that lower cholesterol—including fiber, cholesterol-blocking molecules called sterols and stanols, and eye-appealing pigments. The heart-healthy list spans the color spectrum—leafy greens, yellow squashes, carrots, tomatoes, strawberries, plums, blueberries. As a rule, the richer the hue, the better the food is for you.

Avoid Refined Grains and Sugars:

Whole grains are another good source of fiber. Instead of refined flour and white rice, try whole-wheat flour and brown or wild rice. Old-fashioned oatmeal is also a good choice, but not the quick-cooking versions, which have had much of the fiber processed out.

And don’t substitute sugar for fat. “It’s one of the worst choices you can make,” McManus warns. Food manufacturers may boost the sugar content of low-fat salad dressings and sauces to add flavor. If you see sugar, corn syrup, or any word ending in “one” near the top of the list of ingredients, choose a higher-fat version without trans fats instead.

Take Supplements:

Vitamin E is the anti-cholesterol vitamin and a powerful antioxidant nutrient, capable of protecting cholesterol from oxidation. Vitamin E is also thought to be capable of preventing heart disease through its ability to thin the blood.

A supplement called policosanol may also assist in lowering cholesterol, according to several studies. Derived from sugar cane wax and beeswax, policosanol appears to be capable of lowering total cholesterol as well as LDL cholesterol and boosting levels of the helpful HDL cholesterol.

Omega-3 fats can be found in fish oil capsules as well as flaxseed oil if you are vegetarian. Similar to the benefits of including more oily fish in your diet, omega-3 supplements reduce cholesterol by reducing the amount the body produces.

Go Go Herbs: The most exciting development in herbal medicine for high cholesterol comes in the form of Chinese red yeast rice. Made by fermenting red yeast over rice, it is a substance used in Traditional Chinese medicine as a remedy for indigestion and poor circulation and, as scientists have now discovered, for high cholesterol, lowering raised levels of cholesterol and triglycerides in the blood.

Try Green Tea

It is worthwhile making a green tea rich in cardio-protective antioxidants called catechins and polyphenols – your hot drink of choice. Research shows that drinking green tea on a regular basis raises good HDL cholesterol and lowers total cholesterol by blocking intestinal absorption of cholesterol and stimulating its excretion from the body.

Common kitchen herbs, turmeric, and rosemary, also appear to promote healthy cholesterol levels. Rosemary contains phytochemicals, which naturally reduce LDL cholesterol in the blood and turmeric has antioxidant properties which may prevent LDL oxidation.

More Lifestyle Modifications:

Start Exercising:

Exercise can improve cholesterol. Moderate physical activity can help raise high-density lipoprotein (HDL) cholesterol, the “good” cholesterol. With your doctor’s OK, work up to at least 30 minutes of exercise a day.

Adding more physical activity, even in 10-minute intervals several times a day, can help you begin to lose weight. Just be sure that you can keep up the changes you decide to make. Consider:

• Taking a brisk daily walk during your lunch hour
• Riding your bike to work
• Swimming laps

Playing a favorite sport

To stay motivated, find an exercise buddy or join an exercise group. And remember, any activity is helpful. Even taking the stairs instead of the elevator or doing a few situps while watching television can make a difference.

Quit Smoking:

If you smoke, stop. Quitting might improve your HDL cholesterol level. And the benefits don’t end there.

Within 20 minutes of quitting, your blood pressure and heart rate decrease. Within one year, your risk of heart disease is half that of a smoker. Within 15 years, your risk of heart disease is similar to someone who never smoked.

Lose The Weight:

Carrying even a few extra pounds contributes to high cholesterol. Losing as little as 5 to 10 percent of your weight can improve cholesterol levels.

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Watch how Julie Lowered her Blood Pressure Naturally. It was 170/110, this morning it was 120/80 Learn More…

Start by evaluating your eating habits and daily routine. Consider your challenges to weight loss and ways to overcome them.

Small changes add up. If you eat when you’re bored or frustrated, take a walk instead. If you pick up fast food for lunch every day, pack something healthier from home. For snacks, munch on carrot sticks or air-popped popcorn instead of potato chips. Don’t eat mindlessly.

And look for ways to incorporate more activity into your daily routine, such as using the stairs instead of taking the elevator or parking farther from your office.

Moderation In Alcohol:

Moderate use of alcohol has been linked with higher levels of HDL cholesterol — but the benefits aren’t strong enough to recommend alcohol for anyone who doesn’t already drink. If you drink alcohol, do so in moderation. For healthy adults, that means up to one drink a day for women of all ages and men older than age 65, and up to two drinks a day for men age 65 and younger.

Too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke.

Our Health Is In Our Hands

It amazes me how often different diseases can be healed if not reversed by lifestyle changes. It makes perfect sense that having a high cholesterol would also run the risk of a higher blood pressure. Nature has provided many ways for us to care for ourselves without having to always resort to medications. Mind you sometimes medication maybe be needed while the body begins to treat itself through proper nutrition, and natural remedies.

But sad to human nature our problem is ourselves and the society we live in. Why make so many changes, that will not be easy, when I can just take a pill? When I was practicing as a nurse people would ask me, “Well isn’t there a pill I can take?” We have become dependent on pharmaceuticals that we longer want to try a natural approach, especially if that requires effort.

But for those who do, I write every week about different ways that you and I can become healthier by just using what nature has provided. Try it! It is worth the effort to become the healthier version of you!

It may be October but you can still enjoy a wonderful this wonderful salad. Salads do not have to be boring they can be very enjoyable. I find with the salads I make they can be a meal in themselves.

Add a slice of warm homemade bread and a glass of red wine for an added extra treat to enjoy with this amazing autumn feast. Serve as a complete meal or a side dish.

Ingredients:

• 1 Granny Smith apple, rinsed and sliced thinly (with skin)
• 2 tablespoons lemon juice
• 5 cups mixed greens (or your favorite lettuce), rinsed and dried
• ½ cup dried cranberries
• ¼ cup walnuts, chopped
• ¼ cup unsalted sunflower seeds
• 1/3 cup raspberry vinaigrette dressing

Directions:

1) Sprinkle lemon juice on the apple slices.

2) Mix the lettuce, cranberries, apple, walnuts, and sunflower seeds in a bowl.

3) Toss with raspberry vinaigrette dressing to lightly cover the salad, and serve.

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