Showing posts from October, 2016

Carrot Cake Granola Recipe


Root Soup Recipe


Banana Oat Bran Muffins

Whole grains are you best friend when you have hypertension like me.  Oat Bran is high in fiber and is sodium free.  There is a basic muffin recipe on the back of the package that I use most weekends to make muffins for the week.  I always put fruit in these muffins; this week I used some ripe bananas.

Here's the recipe:
1 16 oz. box of Quaker Oat Bran
1/2 cup brown sugar
2 tsp baking powder (has some sodium)
2 cups skim milk (I use coconut milk because it's much lower in sodium than milk)
4 egg whites, beaten
1/2 cup honey or molasses (I omit this because I find the muffins are sweet enough without it)
4 Tbl olive oil
Fruit (I use 2 cups of frozen blueberries, or 1 cup raisins, or 4 ripe bananas; use your favorite fruit)
Nuts (1 Cup raw sliced almonds or chopped walnuts or pecans)

Preheat oven to 424 degrees F.  Combine all ingredients.  Spray muffin pan with spray olive oil.  Fill muffin pan.  Bake for 17 minutes.  I get 20 muffins from this recipe.  I freeze half and put h…

Prepackaged Foods and Hypertension

If you are fighting hypertension like I am or you have any condition that requires you to significantly reduce your sodium intake one thing is for sure.  You will have to start cooking from scratch.  Prepackaged foods are full of sodium.  Sodium is a preservative so there are almost no prepackaged foods that are low in sodium and even fewer that are sodium free. 

I enjoy cooking from scratch.  I've been cooking all my adult life.  However, even I depend on prepackaged foods to some degree.  So, I've spent the last few months since my diagnosis studying the prepackaged foods available at my local grocery stores.  Most of them I put right back on the shelf after I see how much sodium they contain.

So I thought it would be valuable to share those few that I find along my journey that are low in sodium or sodium free.  Here are five from my shopping trip this week end.

Barney Butter Almond Butter Raw & Chia This is a super great find because it's sodium free.  It's the …

Around Town - Totally Random

I've changed my exercise route do I'm not down town much anymore.  I've added a mile each day to my exercise so I need to just concentrate on that in the evenings, not photography.  I'll still take photos around town, but only on the weekends from now.  What follows are my photos from the last couple of weeks.

We've watched the development of this little water park adjacent to a great playground over the last few months.  It's finished now.
This photo was taken on a day when it was about to rain.
The above and below photos are about the cloud formations.  It was just about to rain on this day and I thought the sky looked interesting.

I never noticed it before, but on this day there were hanging planters on these two light poles.  So cute.

The painting on the building below is a series of lines.  You can only see the photo when you stand back away from the building.

I have yet to figure out what this little building is.  It's tiny but it must be something be…

What I Eat to Help My High Blood Pressure

This is not a "What I Ate This Week" post.  Rather, it's just photos of the types of meals I eat now week and week out to help lower my high blood pressure. Beans - I cook a big crockpot of dry beans every weekend and I eat them all during the week with brown rice.
Roasted Vegetables - The above is sweet potato fries cooked in the oven.  Sometimes I do a mixture of sweet and baking potatoes, sometimes I do greenbeans or mixed root vegetables.  Just toss them with a little olive oil and cook at 400 for 30-40 minutes.

Fresh, grilled salmon has become my main source of meat these days.  I do still eat lean beef and chicken, but only occasionally.  The salmon can be eaten as is or made into salmon patties or salmon salad.  Above I show it with a sweet potato and sliced avocado.
This is a soup made of entirely fresh vegetables and chicken chunks.  I used a low sodium broth and made corn bread muffins to go with it.  Soups are a great way to incorporate fresh vegetables into …

Hypertension - Now What

About three months ago I was diagnosed with hypertension, otherwise known as high blood pressure.  My blood pressure was in the 150's.  Most people develop high blood pressure as they age and since I'm soon to be 53 I guess it's not shocking, but I wasn't expecting it.  I've never had high blood pressure but it does run in my family on both sides.  It's very dangerous because it leads to lots of other health problems.  So I gave it my full attention.  I decided that if I could get it under control and down to normal I would avoid medication and so far that's exactly what I've done.  At my doctor's appointment last week it was in the 130's.  I'm not there yet, but I'm headed in the right direction.

Here are the steps I took and what I recommend:

First of all, if your primary physician prescribes medication, take it.  Mine was diagnosed at a point where I had some time to try and get it under control without medication.  If you're past…

Heart Healthy Meat Loaf Recipe


Around Town - Just One Building

I haven't photographed much of the actual downtown where there is a mixture of restaurants and businesses.  Some of the buildings are absolutely huge and this is one of them.  The architecture looks to me to be from the 1960's or thereabouts.  It's a beautiful three story brick building.  It's clean and classic and there's something about it that's just lovely.

Chicken Vegetable Recipe


What I Ate This Week - Heart Healthy Meals

Split Pea Soup with potatoes and carrots
Crockpot Beef and tomato sauce over noodles
Grilled Chicken Culet with homemade potato salad
Oatmeal with blueberries
Cucumbers, mushrooms and tomato salad
Red onions and dried apricot salad
Oatmeal with dried apricots, almond slivers and coconut
Oatmeal with blueberries and vanilla greek yogurt
Grilled chicken cutlet with brussel sprounts
Grits with butter substitute
Grits with fried egg
Most mornings I had oatmeal; two mornings I had grits.  Both are nutritious and sodium free.  My lunches were either split pea soup or chicken.  I had a salad most evenings with two tablespoons of my homemade olive oil and red wine vinegar dressing.

Heart Healthy Split Pea Soup Recipe/Beach State of Mind


Around The Yard - It Was a Rainy Week

It rained every afternoon when we would normally go hiking around town.  So the only photos I got this last week was of the Ibis around my house.