The DASH Diet Action Plan | Book Review

What is Dash Diet?

The DASH Diet (the diet approach to Stop Hypertension) is the #1 ranked overall diet of the 20 most popular diets by U.S. News and World Report according to the evaluation of a panel of 22 recognized health experts. The Dash Diet is not just for lowering blood pressure, it is also a healthy diet for your overall wellbeing.

The DASH diet is based on the research studies and has been proven to lower blood pressure, reduce cholesterol, and improve insulin sensitivity. The DASH diet provides more than just the traditional low salt or low sodium diet plans to help lower blood pressure. It is based on an eating plan proven to lower blood pressure, a plan rich in fruits, vegetables, and low-fat or nonfat dairy. Your doctor may have recommended this eating plan; it is also recommended by:

  • The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
  • The American Heart Association
  • The Dietary Guidelines for Americans
  • US guidelines for treatment of high blood pressure
  • and, the DASH diet formed the basis for the USDA MyPyramid,

The DASH diet eating plan is a diet rich in fruits, vegetables, low fat or nonfat dairy. It also includes grains, especially whole grains; lean meats, fish and poultry; nuts and beans. It is high fiber and low to moderate in fat. It is a plan that follows US guidelines for sodium content. The DASH eating plan lowers cholesterol and makes it easy to lose weight. It is a healthy way of eating, designed to be flexible enough to meet the lifestyle and food preferences of most people. And, it contains all the healthy foods from the Mediterranean diet.

The DASH Diet Action Plan

The User-Friendly Book for the DASH Diet

The author of this book is Marla Heller. She is a Registered Dietitian, and holds a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago (UIC) where she also completed course work towards a PhD in Behavior Sciences and Health Promotion. She is experienced in a wide variety of nutrition counseling specialties. She has been an adjunct clinical instructor in the Department of Human Nutrition and Dietetics at UIC, teaching courses on food science and nutrition counseling, and has also taught at Dominican University, National-Louis University, and the Cooking and Hospitality Institute of Chicago (a chef-training school), and has been a civilian dietitian with the US Navy.

This is the user-friendly guide to the DASH diet proven to lower blood pressure and cholesterol without medication, it was developed in research sponsored by US National Institutes of Health. Because many people have found it difficult to follow the DASH diet. This is the user-friendly book, designed to make it easy to DASH. It was written by a dietitian who is experienced in helping people make sustainable changes in how they eat. Learn how to follow the DASH diet in your real life. Accommodate DASH even when eating on-the-run. Add more vegetables into your diet, even if you think you hate vegetables. Learn how to manage salt intake. Makeover your kitchen to simplify following DASH. Lose weight with the DASH diet.

The book has 28 days of meal plans (with adjustments for 1200, 1600, and 2000 calorie plans), and DASH-friendly recipes. And this is the complete healthy lifestyle plan for hypertension. It includes the healthy weight loss and exercise that will lower blood pressure. Make your own personal DASH Diet Action Plan, with the specific steps to fit the DASH diet into your daily routine. Reach your goal to lower blood pressure or just having a healthier lifestyle. Purchasing this book is your first step in improving your health for the long run.

And now, the eBook version is available. The book includes:

  • The DASH diet, with practical tips, strategies, 28 days of calorie-adjusted meal plans, and recipes.
  • A DASH-based weight loss plan.
  • Painless ways to add exercise to your daily routine.
  • Additional lifestyle changes to support reaching your health goals.
  • Low sodium diet plan built into the DASH diet.
  • DASH diet adjustments for people with diabetes or metabolic syndrome.
  • The DASH Diet Action Plan helps you set objectives, and develop your own customized strategy, step-by-step.
  • 224 pages, with everything you need to know to adopt the DASH diet and and a healthier lifestyle.
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Healthy Diets Ranking By U.S. News and World Report

An independent panel of 22 experts, including nutritionists, dietitians, cardiologists and diabetelogists reviewed 20 popular diet profiles. Categories were then created to rate the nutrition plans, including Best Weight-Loss Diets, Best Heart-Healthy Diets, Best Diabetes Diets, Best Diets Overall and Best Commercial Diet Plans. Here is the results:

U.S. News and World Report ‘Best Diets’

Best Diets Overall

1. Dash Diet

2. The Mediterranean Diet The TLC Diet Weight Watchers

Best Weight-Loss Diets

1. Weight Watchers

2. Jenny Craig The Raw Food Diet

Best Heart-Healthy Diets

1. The Ornish Diet

2. The TLC Diet

3. Dash Diet

Best Diabetes Diets

1. Dash Diet

2. Mayo Clinic Diet The Ornish Diet The Vegan Diet

Best Commercial Diet Plans

1. Weight Watchers

2. Jenny Craig

3. Slim-Fast

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Money And Your Longevity

Can money make you live longer? You bet! Money and your longevity are interrelated. Your longevity has everything to do with money.

The purpose of living longer, however, is not to accumulate wealth, but to enjoy it. It is important that money is a means to an end but not an end itself. Otherwise, having money may not make you live longer. Having said that, money is one of the determinant factors in how long you may live.

First of all, money is a BIG stress factor in life, especially as you get older. In life, having too much money is stressful, just as not having enough money is. One way or another, you just have to learn to deal with it if you wish to live long. As you continue to age, you may become overwhelmed by mounting medical bills, while medical insurance may become so expensive that you may not be able to get all that you need. Sadly, many of you may become financially strapped, such as your medical options are no longer based on your own physical conditions and needs but rather on your wallet. Of course, the best protection against high medical cost is prevention, and the best doctor is no one but yourself, who know what your body needs to maximize health and minimize disease as you age.

No matter what, a debilitating disease, such as Alzheimer’s disease, can be devastating financially. If you are rich, you have more than ample resources; if you are poor, you have Medicaid; if you are in the middle, you do not want to see your savings go down the drain until you eventually become qualified for Medicaid.

Find out from the Internet how you may get funding for any aging disease you may have to alleviate your financial stress, which may further shorten your lifespan.

In each state, there are several private foundation funding organizations with accessible funding resources available to individuals with special needs, including hospital bills, medical supplies and equipment.

In addition, there are state or regional government grants, as well as federal grants. Apply through your state and local agencies on aging.

The Administration on Aging (AOA) is the principal federal organization for identifying needs, carrying out programs, and promoting coordination of federal resources to meet the needs of older individuals.

“The Special Program for the Aging” is offered by the U.S. Department of Health & Human Services to individuals suffering from Alzheimer’s disease and related neurological disorders, as well as to the families of such victims.

Submitting a grant proposal is not as difficult as you may think:

Review the type of funding programs currently available. Write a short letter detailing your medical and financial problems. State the exact dollar amount you need with adequate explanation. Attach a copy of the medical report from your doctor, as well as your tax return.

In addition to paying your medical expenses, you also need money to live, to retire, and to survive. Your longevity cannot do without money. So, you will need enough money for the rest of your life. It is already a blessing in life if you do have enough right now.

But what if you don’t? Find out how and where to get FREE money for seniors, ranging from home improvement, crafts, travels, to almost anything. Naturally, the government doesn’t advertise these programs, but the money is there. Just do your research.

God helps those who help themselves. Get your own financial freedom. Make yourself debt-free by disciplined spending. If discipline is not your strong suit, get yourself a debt card instead of a credit card. Don’t fall into the trap of buy-now-and-pay-later, which may be either NEVER or FOREVER! Beware of the credit-card-debt trap!

Self-reliant through financial freedom is the key to longevity living. In addition to financial freedom, you also need the financial wisdom to preserve what you have and to share it with those who are less fortunate and who are more in need than yourself.

Money is important to your longevity. However, it is no use to expend your energy worrying about it. Money does not grow on trees, nor does it fall from the sky. Do something about it!

Make money from your hobbies. For example, if you like photography, find out how you can make money from the Internet. You don’t need much money to start an online business; you need only imagination, passion, and determination.

Bob Dylan once said: “A man is successful if he gets up in the morning and goes to bed at night, and in between does what he wants to do.” So do what you want to do. The Internet provides a web of opportunities. Spend your time gainfully. If there is a will, there is a way. Of course, you may not succeed right away, but at least it gives you a focus in your life, a purpose for getting up the next morning – an important ingredient in longevity living. Your desire and passion for success will pay off. In this world, nothing is more tragic than giving up on yourself. If you do, you may not live long.

So you need money to help yourself as well as others, and you need to continue to make money to do just that in order to live longer. May you live well and have a long life!

By Stephen Lau

Stephen Lau is a writer and researcher. For many years, he has been writing research synopses for medical doctors and scientists in the United States. His artistic interests include oil and acrylic paintings, and art glass sculpture. Mr. Lau, an Internet entrepreneur, is also knowledgeable on senior golfing, and longevity living.

http://www.longevityforyou.com

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Popular Choices Of Anti-Aging Health Supplements

Following is the list of popular choices of ant-aging health supplements:

1. hormone supplements

HGH – natural human growth hormone

2. multivitamins

3. CoQ 10

4. Resveratrol

5. herbal extracts such as green tea, acai, and etc.

6. placenta anti-aging supplements

7. anti-aging superfood supplements that contain at least 20 anti-aging ingredients

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Resveratrol–The Miracle Exercise Pill

According to the report by Daily Mail in July, 2011, the miracle anti-aging supplement Resveratrol from red wine can have the fat burning effect same as exercise can do. This can prevent the negative effects that people with sedentary lifestyles have on their health. Scientist claims that “Resveratrol may not be a substitute for exercise, but it could slow deterioration until someone can get moving again.” This study was published in the FASEB Journal based on the experiments on rats.

This is not the first indication that resveratrol have the same effect as exercise. In 2006, there was already research report trying to answer the question “Is Resveratrol an Exercise Pill?”. The paper showed that resveratrol can greatly increases physical performance in normal young mice. The experiments demonstrated that resveratrol-supplemented mice ran twice as far as those not receiving it.  Resveratrol did facilitate their muscles to produce more energy, more efficiently.

Many other anti-aging benefits of Resveratrol has been recognized all around the world, and there are many resveratrol supplement products on the market because in order to get the same amount of resveratrol in a pill, you need to drink a huge amount of red wine. Taking the pill give all you need on a daily basis.

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Evolution Could Eventually Lead Us To Immortality

Evolution Could Eventually Lead Us To Immortality

The thought of immortality usually comes up during movies or TV shows, but our genetic make-up isn’t too far off from allowing us to live for a indefinite amount of time.

“That is ridiculous.” I am probably quoting thousands of people who have even considered the possibility that immortals could exist.

Continue reading

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Age-Related Changes In Organs

HEART > Heart muscle thickens with age. Maximal oxygen consumption during exercise declines in men by about 10 percent with each decade of adult life and in women by about 7.5 percent. This decline occurs because the heart’s maximum pumping rate and the body’s ability to extract oxygen from blood both diminish with age.

ARTERIES > Arteries tend to stiffen with age. The older heart, in turn, needs to supply more force to propel the blood forward through the less elastic arteries.

LUNGS > Maximum breathing (vital) capacity may decline by about 40 percent between the ages of 20 and 70.

BRAIN > With age, the brain loses some of the structures (axons) that connect nerve cells (neurons) to each other, although the actual number of neurons seems to be less affected. The ability of individual neurons to function may diminish with age. Recent studies indicate that the adult nervous system is capable of producing new neurons, but the exact conditions that are critical for this have yet to be determined.

KIDNEYS > Kidneys gradually become less efficient at extracting wastes from the blood.
BLADDER > Bladder capacity declines. Urinary incontinence, which may occur after tissues atrophy, particularly in women, can often be managed through exercise and behavioral techniques.

BODY FAT > Typically, body fat gradually increases in adulthood until individuals reach middle age. Then it usually stabilizes until late life, when body weight tends to decline. As weight falls, older individuals tend to lose both muscle and body fat. With age, fat is redistributed in the body, shifting from just beneath the skin to deeper organs. Women typically have a higher percentage of body fat than men. However, because of differences in how this fat is distributed—on the hips and thighs in women and on the abdomen in men—women may be less susceptible to certain conditions including heart disease.

MUSCLES > Without exercise, estimated muscle mass declines 22 percent for women and 23 percent for men between the ages of 30 and 70. Exercise can slow this rate of loss.

BONES > Bone mineral is lost and replaced throughout life; loss begins to outstrip replacement around age 35. This loss accelerates in women at menopause. Regular weight bearing exercise—walking, running, strength training—can slow bone loss.

SIGHT > Difficulty focusing close up may begin in the 40s; the ability to distinguish fine details may begin to decline in the 70s. From 50 on, there is increased susceptibility to glare, greater difficulty in seeing at low levels of illumination, and more difficulty in detecting moving objects.

HEARING > It becomes more difficult to hear higher frequencies with age. Even older individuals who have good hearing thresholds may experience difficulty in understanding speech, especially in situations where there is background noise. Hearing declines more quickly in men than in women.

Aging Changes In Skin

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Hair Loss in Aging Men or Women

source: Medline Plus (NIH)

Partial or complete loss of hair is called alopecia.

Considerations

Hair loss usually develops gradually and may be patchy or all over (diffuse). You lose roughly 100 hairs from your head every day. The average scalp contains about 100,000 hairs.

Each individual hair survives for an average of 4 1/2 years, during which time it grows about 1/2 inch a month. Usually in its 5th year, the hair falls out and is replaced within 6 months by a new one. Genetic baldness is caused by the body’s failure to produce new hairs and not by excessive hair loss.

Both men and women tend to lose hair thickness and amount as they age. Baldness is not usually caused by a disease. It is related to aging, heredity, and testosterone. Inherited or “pattern baldness” affects many more men than women. About 25% of men begin to bald by the time they are 30 years old, and about two-thirds are either bald or have a balding pattern by age 60.

  • Typical male pattern baldness involves a receding hairline and thinning around the crown with eventual bald spots. Ultimately, you may have only a horseshoe ring of hair around the sides. In addition to genes, male-pattern baldness seems to need the male hormone, testosterone. Men who do not produce testosterone (because of genetic abnormalities or castration) do not develop this pattern of baldness.
  • Some women also develop a particular pattern of hair loss due to genetics, age, and male hormones (which tend to increase in women after menopause). The pattern is different from that of men. Female pattern baldness involves a thinning throughout the scalp. The front hairline generally remains intact.

Causes

A sudden physical or emotional stress may cause one-half to three-quarters of the hair throughout your scalp to shed (called Telogen effluvium). You will notice hair coming out in handfuls while you shampoo, comb, or run your hands through your hair. You may not notice this for weeks to months after the episode of stress. The hair shedding will decrease over 6 – 8 months.

Cause of this type of hair loss are:

  • High fever or severe infection
  • Childbirth
  • Major surgery, major illness, sudden blood loss
  • Severe emotional stress
  • Crash diets, especially those that do not contain enough protein
  • A number of medications, including retinoids, birth control pills, beta-blockers, certain antidepressants, NSAIDs (including iburpofen) and calcium channel blockers

Some women ages 30 – 60 may notice a thinning of the hair that affects the entire scalp. The hair loss may be heavier at first, and then gradually slow or stop. There is no known cause for this type of hair loss.

Other possible causes of hair loss, especially if it is in an unusual pattern, include:

  • Alopecia areata — bald patches that develop on the scalp, beard, and, possibly, eyebrows. Eyelashes may fall out as well.
  • Autoimmune conditions such as lupus
  • Burns
  • Certain infectious diseases such as syphilis
  • Excessive shampooing and blow-drying
  • Thyroid diseases
  • Nervous habits such as continual hair pulling or scalp rubbing
  • Radiation therapy
  • Tinea capitis (ringworm of the scalp)
  • Tumor of the ovary or adrenal glands

Home Care

Hair loss from menopause or childbirth often returns to normal 6 months to 2 years later.

For hair loss due to illness (such as fever), radiation therapy, medication use, or other causes, no treatment is necessary. The hair will usually grow back when the illness has ended or the therapy is finished. You may want to wear a wig, hat, or other covering until the hair grows back.

Hair weaves, hair pieces, or changes of hair style may disguise hair loss. This is generally the least expensive and safest approach to hair loss. Hair pieces should not be sutured to the scalp because of the risk of scars and infection.

When to Contact a Medical Professional

Call your doctor if:

  • You are losing hair in an unusual pattern
  • You are losing hair rapidly or at an early age (for example, in your teens or twenties)
  • You have any pain or itching with the hair loss
  • The skin on your scalp under the involved area is red, scaly, or otherwise abnormal
  • You have acne, facial hair, or an abnormal menstrual cycle
  • You are a woman and have male pattern baldness
  • You have bald spots on your beard or eyebrows
  • You have been gaining weight or have muscle weakness, intolerance to cold temperatures, or fatigue

What to Expect at Your Office Visit

A careful medical history and examination of the hair and scalp are usually enough to diagnose the cause of your hair loss.

Your doctor will ask detailed questions such as:

  • Are you losing hair only from your scalp or from other parts of your body as well?
  • Is there a pattern to the hair loss, like a receding hairline or thinning or bald areas on the crown, or is the hair loss throughout your head?
  • Have you had a recent illness or high fever?
  • Do you dye your hair?
  • Do you blow dry your hair? How often?
  • How often do you shampoo your hair?
  • What kind of shampoo, hair spray, gel, or other product do you put on your hair?
  • Have you been under unusual stress lately?
  • Do you have nervous habits that include hair pulling or scalp rubbing?
  • Do you have any other symptoms like itching, flaking, or redness of your scalp?
  • What medications do you take, including over-the-counter drugs?

Tests that may be performed (but are rarely needed) include:

  • Microscopic examination of a plucked hair
  • Skin biopsy (if skin changes are present)

Ringworm on the scalp may require the use of an oral drug, such as griseofulvin. Creams and lotions applied to the affected area may not get into the hair follicles to kill the fungus.

Alternative Names

Loss of hair; Alopecia; Baldness; Telogen effluvium

References

Hair diseases. In: Habif TP, ed. Clinical Dermatology. 4th ed. St. Louis, Mo: Mosby; 2004:chap 24.

Diseases of the hair. In: Rakel P, ed. Conn’s Current Therapy 2008. 57th ed. Philadelphia, Pa: WB Saunders; 2008: chap 195.

Update Date: 5/7/2009

Updated by: Michael Lehrer, MD, Department of Dermatology, University of Pennsylvania Medical Center, Philadelphia, Pa. Review provided by VeriMed Healthcare Network. Also reviewed by David Zieve, MD, MHA, Medical Director, A.D.A.M., Inc.

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Top 10 Longevity Techniques By Dr. Mark Stibich

Top 10 Longevity Techniques

We changed the order a little bit, we move “Cryonics” to the end of the list. We really believe this technique is hypothetical now.

  1. Lifestyle Change

  2. Calorie Restriction

  3. Stem Cells Therapy

  4. NanoMedicine

  5. Genetic Modification

  6. Environmental Change

  7. Telomeres

  8. Anti-Aging Supplements

  9. Hormones Replacement Therapy

  10. Cryonics

If any of these do not look familiar to you, you may explore our blogs to find out more useful information on life extension and healthy aging.

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