Tips for Lowering Stress and Blood Pressure

Last week was some week!  I started w/a sugar fast.  And did not have the discipline to hang in there.  I will try again though.  Not sure when.  I did not begin with a prayerful purpose.  In the past, I always did that and God lead me through the fast. 

I also had a check up w/the cardiologist.  He is pleased w/my progress and told me I can increase my cardio getting my heart rate up to about 120 - maybe even 130!  That will help with some of the fluid retention and weight gain. 

Blood pressure medicine will cause fluid retention. So will a sedentary life or day in your life.   Staying busy is key.  And it is great to finally have the energy and stamina to stay busy.  Including being able to more than dusting, light house keeping and .... as most of you know (or may not know) I am a freelance photographer.  While editing is sedentary, shooting is almost an athletic event.  LOL!  Especially with a 1 or 2 year old child.  LOL! 

Today I have some tips for lowering blood pressure and stress:

• A walk.  Just at your own pace.  Check with your doctor first and make sure he/she clarify how much, etc.
• If you are able to care for one, get a pet.  There is nothing that will bring blood pressure and de-stress you like petting and loving a pet.   Do keep in mind that house-training a dog or puppy can increase your stress and blood pressure. 
• Stretching exercises.  Lite Pilates or Yoga.  Anything like that.  Nothing intense.
• Working on a hobby, craft, cooking.  I find cleaning my kitchen counter tops relaxes me. 
• Gardening.  
• Spending quality time with your family/spouse.
• A trip.  (We went to Walt Disney World the week of Thanksgiving. We enjoyed it at a slow pace and we loved it!)
• Walk away from business that will be "not worth it".  If you can tell in the initial client interview/consult that they will be high maintenance, don't take them as a client.  I know, hard to do in this economy, but you will be glad that you did.
• Take your meds.  Everyday and on schedule.
• Lower your sodium intake.  We only need about 2300 mg a day.  The average American takes in 3500 mg or more a day.  A heart patient could stand to take even a tad less than 2300 mg a day.  Read your labels.  You will be surprised at how much you will take in w/processed foods.  
• Let it go!  That is any bitterness, anger, etc. that you might be harboring.  Just let it go.  Give it to God.  Let things, words, etc. roll off of you.  If there is a person who gets under your skin (deliberately or otherwise), just stay away from them. 

If you have other tips for lowering blood pressure and stress, please feel free to share them by posting them in the comments section.

Have a blessed day!
Missy

Fasting

Some of you may or may not know something about me, I like to sugar fast. I think fasting is healthy and God likes for us to fast. I also do not believe that he requires us to necessarily fast on food. It can be on anything in your life that is a sacrifice that will bring you closer to Him.

For me, sugar is a healthy fast and something I enjoy eating. My first sugar fast was last summer. It was 28 days long. I had a treat day on Sunday. By the 3 Sunday, I was becoming ill on 'treat day' and had to really go light. With my sugar fasts I give up anything white with the exception of white potatoes and egg whites and anything with sugar or breaks down into sugar easily. What I have taken away from it is I no longer drink sweet tea. Now for a southern girl, that is a big deal! I used to drink a glass with supper every night. I also do not eat a dish of frozen yogurt several times a week. That was a long fast. Several ladies joined me in the fast, but only one finished it with me.

My last fast was 2 weeks with no treats. I did eat white breads. I want to start another next week and it will be no white, but I might enjoy honey in hot tea, and that will be a maybe.

I do not do a sugar fast just to feel better and get healthier, I also use the time to reflect and pray. God uses this time to talk to me. And ladies He TALKS! Every time I feel the urge or craving for sugar, I begin to pray. I ask God what to pray for. And He will tell you! It is so amazing!

I want to encourage you to join me in a fast. You pick the vice. It might be soft drinks, tea, sugar, white foods, fried foods, meat, red meat, etc. (I am not saying meat is bad~Acts 10:15.The voice spoke to him a second time, "Do not call anything impure that God has made clean." )~It might even be an activity. Pick something. Use that time for praying. We can chose collectively to pray for something specific or God may have already put something(s) specific on your heart to pray for.

Fasting helps you to focus. Fasting on sugar is a healthy fast. For those who exercise daily, lift weights, have health issues, I never encourage a total food fast. Of a fast of just drinking water or liquids. Too much can happen to your whole system in that 24 hour time. I think your are more effective to take a longer period and pick one thing or a food family.

Today's Tip:
Fasting-It is a good thing. I encourage Sugar Fast and I will list tips below. But you can pick anything, especially if you have never fasted before.
Speaking of benefits of Sugar Fasting here are a few that I have listed:

• Lower blood sugars
• Lose weight
• Reduce insulin resistance
• Reduce symptoms of PCOS (polycystic ovarian syndrome-annoying & uncomfortable)
• Improved endurance training and sports performance
• Reduce heart disease
• Lower lipids
• Prevent diabetes
• Prevent heart disease
• Reduce hunger

I took the above right off of this web site that you can go to for more information - http://www.diabetes-blood-sugar-solutions.com/glycemicdiet.html and something I want to add from personal experience is

• ADDED ENERGY!!!! - (My cardio class participants did not like this part-something about energizer bunny?????)
  

Days 3-5 you will feel zapped or tired. My friend Cindy had a headache for several days. But that will begin to improve on day 6. Day 7, you will feel great.

Blessings

Love,

Melissa

Prayer Fast

Please take a moment to post what day you are on of your fast. Remember, God will move when we fast and we pray. He is reminding me minute by minute, moment by moment.

I was walking down the isles of Publix Monday, as I looked at merchandise, and began to salivate, desire the taste of some of the sweets, God began to place specific names of our leaders (most I usually cannot remember!) on my heart. Ladies, that has never happened to me before. Never!

It has made realize the importance to pray specifically, because these ladies and gentlemen have very important decisions to make. The right decision can make us, the wrong one can break us. But we do need to be fixed. But an instant fix is not the solution. I hope they will have the wisdom to see that.

• Acts 13:2 NIV

  While they were worshiping the Lord and fasting, the Holy Spirit said, "Set apart for me Barnabas and Saul for the work to which I have called them."

• Acts 14:23 NIV

  Paul and Barnabas appointed elders for them in each church and, with prayer and fasting, committed them to the Lord, in whom they had put their trust.

When we combine fasting and praying, it helps us to focus on God and the needs of others. Just like in the early church. When they sought God's guidance, they would fast and pray in order to focus. God hears us when we fast and pray.

Fasting can be on anything. Food, TV, Computer... blogging (gasp!)!

This is a 14 day fast. Most of us are doing a sugar fast. It is a 'healthy' fast and one that really brings everything into prospective, at least for me. You can do it on different levels. You may start it at anytime. And remember, no treat days. It is only for 14 days. 2 weeks. Jesus died on the cross for us. We can go 2 weeks without sugar.

If you feel lead, please post how many days you have been on your sugar fast.

BTW, you do not need to register with blogger in order to post to this blog. But please, sign your name (first name only, if you are from church, we know who you are.) And take a moment to share how God is using the fast to lead you to pray.

Thoughts on the Sugar Fast

I think this will be a very good thing for us to do. But with fasting comes prayer. Yes, the sugar fast will be doing a much needed cleanse of our bodies, but each of us need to focus on a prayer need. When you think about that craving for Sweet Iced Tea, pray for that person, situation or need. God will honor that prayer.

God speaks & moves when we fast and pray. Acts 13:2 While they were ministering to the Lord and fasting , the Holy Spirit said , "Set apart for Me Barnabas and Saul for the work to which I have called them. "

God is good and you can make the time of your Sugar Fast a wonderful time to spend with Him.

I love good soups and love making them from scratch. I can make them healthy, low fat and low in calories. High in nutrition and protein. Yum!!! One of our favorite Mexican restaurants inspired this next recipe.

Mexican Chicken Soup

4-5 Chicken Breasts

1/2 bag of fresh frozen mixed vegetables (You can also use fresh veggies or veggies in season)

Cilantro - fresh chopped or dried to taste

Sea Salt- to taste

Cracked pepper - to taste

Chili Powder to taste

Can of Rotel with green chilies (or hot Rotel, your choice)

1 chopped up colored sweet pepper or pimento pepper (this can be a hot pepper if you prefer)

Brown Rice - Cooked to directions

Sliced fresh avocado

In large pot, cook chicken breast. Remove chicken breast, strain broth through sieve and return broth to pot. Cut up chicken breast and return to pot. Add veggies and all the seasonings, can of Rotel and the chopped sweet pepper.

Cook until the vegetables are tender and done.

Serve in soup bowls over rice. Garnish with avocados and a splash of Tabasco if desired. Very tasty left over.