McKinney's Oven

DIET AND LIFESTYLE  DO’S AND DON’TS

DO

     ·        Fruit

·        Leafy green vegetables

·        Legumes

·        Celery

·        Squash

·        Garlic

·        Guava

·        Pear

·        Grapefruit

·        Fiber – flaxseed is an excellent source of fiber, ¼ cup ground flax with ½ cup soymilk, drink right away or it will become thick and oily.

·        Potassium – found in bananas, potatoes, tomatoes, peaches, avocados, oranges

·        Calcium – spinach and broccoli

·        Magnesium – cooked dried beans and peas, dark green leafy vegetables, nuts, soybeans

·        Omega 3 fatty acids –Flaxseed, walnuts, soy products

·        A vegetarian diet with lots of fruits and vegetables, is the best way to lower high blood pressure. If not make sure to minimize your intake of animal fat.

·        Live juices are very effective for lowering blood pressure – celery, carrot, beet, watermelon, citrus, parsley, spinach and cranberry. Take 6 stalks of celery, 2 carrots, and 1 apple and juice. This is only enough for one sitting, and you will need 4 eight ounce glasses of this mix per day. Have one before breakfast, one before lunch and the last two for supper. {Supper like a pauper}

·        Whole grains – brown rice, rolled oats, millet, barley etc.

·        Drink only distilled water

·        Rest is very important, so make certain you get sufficient sleep. At least 7 -8 hours nightly is recommended. It is also recommended that one get to bed at least by 9 p.m. the room should be dark and void of a television and radio.

• Wait 4 1\2 - 5 hours in between each meal.
• Eat 2 meals per day, Breakfast and Lunch.  If you must have a third meal make it very light. Juice
• Drink 7 – 8 glasses of water per day.
• Use Olive oil.  It is a laxative and aids in digestion, and has many other health benefits.
• Make sure your last full meal is not late.  Preferably by 4 p.m.
• Avoid sugar and foods with sugar . This slows the metabolism and suppresses the immune system.
• Limit your intake of meats. Use non-meat products, peanut butter, nuts,etc.  to get your daily intake of protein.
• Regular gentle exercise is very important for the success of your program.
• Lose weight – just losing 10 pounds can help to significantly lower blood pressure.

  ·        Begin with a day of fasting, followed by three days in which only apples are eaten (raw, cooked, stewed, dried or frozen) at each of three meals. Apples have been found by Dr. B.S. Levin to have a beneficial effect on the blood pressure. After the three days of apples, for the following two days eat only fruit and salt-free, whole grain bread for breakfast, and vegetables and the salt-free bread for dinner. Eat only one apple for supper. (Omit supper if overweight). FASTING 3 DAYS EACH MONTH HELPS TO DETOX AND CLEANSE THE SYSTEM OF TOXINS.

  ·        Careful attention to proper clothing of the extremities is essential to calm the autonomic nervous system and to equalize the circulation. Cool skin causes an alarm reaction in the autonomic nerves. Chilled tissues cause the blood to shunt from the extremities to the interior of the body where vital organs are congested and their function is made less efficient. Keep all skin warm except during active sweating for cooling. Check especially the hands and feet, the backs of the arms, and the sides of the thighs. Wear only clothing loose enough to move up and down freely. Adaptation to messages from the skin signaling chilling takes a large tax from nerve energy resources.

   

  • Avoid soft drinks like sodas, juice, make your own juice - carrot, celery.
  • Avoid salt.  It retains water and causes blotting. Italian seasoning is salt free and enhances the flavor of food adequately
  • No snacking in between meals

   

   DON’TS

            ·        Caffeine drinks and foods with caffeine should be avoided at all cost

• ·        Chocolate

• ·        Alcohol

  ·        Spices – avoid cinnamon, nutmeg, mace and in there place use coriander and cardamon

  ·        Fermented {foods with vinegar}  pickles, hot sauce, soy sauce,

  ·        AVOID ALL animal meats and meat products.

  ·        Cheese - a substance called tyrasine breaks down to tyramine, a chemical capable of constricting blood vessels and causing headaches or an increase in blood pressure. It is well for all to leave off cheese for the sake of healthy blood vessel reactions.

  ·        Salt – no more than one-half to one teaspoon of salt per day. Baking soda and baking powder are also high in sodium, as well as being unhealthful in other ways. All baked goods using these substances should be avoided. After high blood pressure has developed, salt, baking soda, baking powder, most antacids, even toothpaste and all other sources of sodium may need to be eliminated for a time until the blood pressure is entirely normal and stable. Do not forget that sodium is in many over-the-counter and prescription drugs. Sodium is present in most antacids.

  ·        Free fats promote high blood pressure. Any fat that is added to your food, while cooking, is considered free fat. The blood vessels are apparently sensitive to fats and the entire cardiovascular system responds to their presence by maintaining greater tension. 

•       SAMPLE MEAL PLAN FOR WEIGHT REDUCTION AND HIGH BLOOD PRESSURE

• •  

    SUNDAY

    Breakfast                                             Lunch                                

    Scrambled Tofu                        Baked brown rice                                 Fresh juice [opt]

    1 1\2 cups grits                         Lentil stew                                           

    Fruit                                         Garden salad

    1\2 cup soymilk with                

    1\4 cup ground flax

    MONDAY-______________________________________________________________

    2 Cups oatmeal                        Baked brown rice and peas                  Fresh juice

    8 ounces soymilk                      Vegetarian Burger {griller}

    Nuts {1\4 cup almonds}           Stir fry vegetables

    Ground flax                              Fresh salad

    Fruit                                         Orange

    .