This blog has moved

This blog has moved ! I hope to see you at my new address:

http://almiel.com/

Take care

Running, running

Today I went running again. 3 km, and it took 30 minutes. I need to get out  running more often..  I did not run all the time, I had to walk as well… But it went quite easy anyway, better than I expected. Going out tomorrow morning again for another run.

Examples of my new diet

Today I have been on my new diet for two weeks. The first week I lost 4 kilos and the second week another kilo. I think the first weeks big loss in weight must be due to that I halved my dose of Metoprolol.

So, some examples of my diet:

• For breakfast I eat low fat plain yogurt with sunflower seeds or pumpkin seeds, chia seeds, flax seeds and sometimes berries. One small cuo of coffee. And sometimes one egg.
• Lunch: Lots of vegetables and protein in form of fish or egg (occasionally meat).
• Dinner: Same as lunch, but different kinds of vegetables and protein.

I eat fruits also. I have minimized salt and sugar as much as I can, and I have also minimized carbohydrates. I cook everything with no salt, I use other spices and herbs instead.

I will continue with 25 mg Metoprolol for at least another week, and after that I will half that into 12.5 mg. I felt a big difference already when changing from 50 mg to 25 mg.

To be continued…

A big lifestyle change

One week ago I weighed 68 kg. I was still on 50 mg Metoprolol and constantly tired. And just getting bigger and bigger.. My occasional struggles to exercise were hard, I haven’t got much free time for that. But last Wednesday I decided to start eating according to the DASH (Dietary Approach to Stop Hypertension). But in my own way. I talked with an aunt of mine who has lost 10 kg since last November and she doesn’t need to take medication for high bloodpressure anymore. She has about the same sort of diet that I now follow. I have minimized salt and sugar as much as possible. I don’t use any salt at all when I cook. I also avoid carbohydrates. I eat alot of vegetables and fruits. Light yogurt with no flavour. I eat fish and sometimes meat.

I went to see a doctor about my medication. I really really don’t like Metoprolol. I got ok from her to SLOWLY start weaning off them. So since last Wednesday I only take 25 mg Metoprolol. And I already feel alot better!

***Never stop taking betablockers without talking to your doctor!***

Since last Wednesday, one week ago I have lost 4 kg. Now I weigh 64 kg.

To be continued…

Long walks in really hot weather

I have been going out for long walks lately. On Sunday I walked almost 9 km, on two walks. And yesterday 6 km.

Salad

Lettuce

arugula

tomato

cucumber

onion

potato

feta cheese

grilled chicken

dill

sweet peas

roasted garlic

Running

Went running today, first time in ages…

Berries and banana smoothie

I love making smoothies, and mixing in all kinds of healthy ingredients. I usually take what I have at home. Today I made a berries and banana smoothie.

Organic vanilla yogurt

1 Banana

Strawberries, blueberries, gojiberries, raspberries, sea buckthorn, blackberries

Cinnamon

Chiaseeds

Spirulina powder

Crossroads

Sometimes you come to a crossroads when you know it is time to do something, to make a choice. It feels I am at that point now. Last november I was diagnosed with hypertension and my doctor put me on 50 mg Metoprolol. I was very reluctant at first, I don´t like taking pills of any sort unless absolutely necessary. So I waited a few weeks before starting taking them, but eventually I didn´t dare to not take them. People were constantly reminding me about the risk of stroke and heart disease. So I have taken Metoprolol since then, but haven´t done any other lifestyle changes. I am sure my hypertension is caused by a combination of stress, lack of exercise and unhealthy diet. I have since I started taking Metoprolol gained more than 5 kg weight, and I feel constantly tired. It has lowered my bloodpressure but all the causes of it remains…

So. Now I have to choose. Do I want to go on with more and more medication and poorer and poorer health? Or could I try to change this by doing some lifestyle changes?

I have decide to try to make changes to see if it affects my hypertension. My weight on Sunday May 22 is 65,3 kg and my blood pressure is 136/81. Pulse 57.

I have read about diets that can help lowering bloodpressure. LCHF, DASH… I will at least start with removing salt and sugar as much as possible and by eating as much vegetables as possible. Here is my sundays lunch. Quinoa tomato spaghetti and a little mince and alot of vegetables. I also took the supplements Omega 3 and Magnesium.

I went for a 4 kilometres long walk.

Never give up

It´s been a long Winter. I have been doing some exercise now and then, but not nearly as much or as regularly as I want. I could just give up and think that there´s no point in even trying to get more fit. But I won´t do that. I´m going to get back on my feet and try again.