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How To Reduce PMS Symptoms

How To Reduce PMS Symptoms

by eating the right foods

how-to-reduce-pms-symptomsMany woman suffer each month with premenstrual syndrome and as a woman I know it’s not fun. I will show you how to reduce PMS symptoms by changing what you eat and showing you which foods are best to eat just before your period.

(Please read this page first and then come back here and get your free PMS diet plan and PMS diet menu.)

Not only is it important to know what to eat but also which foods can aggravate the symptoms of premenstrual syndrome.

Take a look here to see which PMS foods to avoid.

While there are many possible causes of PMS or at least severity of PMS symptoms, knowing what to put into your body can really help.

Foods To Eat That Help PMS

There are many recommendations on how you can make dietary changes to help PMS. Our PMS dietary advice gives you the most important foods to eat that will help with PMS symptoms like bloating, gas, diarrhea, PMS headaches, irritability and PMS and depression
(caused by PMS) and premenstrual cramps.

So, before you go seeking other treatment for PMS try to alleviate PMS first through diet.

Here’s how to reduce PMS symptoms:(with the right foods)

1 – Salmon and fish – like tuna, sardines, herring and mackerel contain omega-3 fatty acids. You may have heard of them before because studies show that they can decrease cramps and other symptoms. Low levels of omega 3 have been linked to depression so if you are feeling the PMS blues reach for some fish. It also contains magnesium, iron and zinc plus calcium, all things women need to stay happy during PMS.

2 –Eat lean meats like chicken which contains selenium. Anxiety has been associated with low levels of selenium. Tuna and whole grains in particular contain this important mineral,so during PMS make sure to get lots. Other sources include Brazil nuts, lean beef and other seafood.

3. Soy protein – soy protein like tofu, soy milk, tempeh and edamame (boiled soybeans) contain plant hormones that can lessen PMS symptoms on the whole.
Evidence shows that soy helps the body absorb the extra estrogen and progesterone that can make you feel in a bad mood.

4. – Carbs – carbs build serotonin, which is the chemical in your brain that makes you feel good. Try eating complex carbohydrates like fruit, vegetables and whole
grains because they are broken down more slowly in the blood stream, keeping blood sugar levels even and serotonin levels more steady.

5. Water vegetables – many women suffer with bloating during PMS. In order to help alleviate bloat caused by PMS eat vegetables that have a high water content.
They help you go to the bathroom which aids in bloat reduction. Vegetables contain fiber too which helps elimination and abdominal bloat.

Since you came here to find out how to reduce PMS symptoms like bloating for example,
here is a handy list of foods that relieve PMS bloating.

A list of bloat reducing vegetables include: asparagus, beets, cucumbers, lettuce, parsley, spinach, tomatoes.

6. Probiotics – these you can find in yogurt and are good bacteria that keep you regular and bloat free. Eat yogurt for the acidophilus it contains as well as the calcium.
Those women who eat the most calcium rich foods notice less menstrual problems, especially with their moods.

7. – Fats – there are essential fatty acids you need to metabolize hormones. These so-called EFAs contain a fatty acid called gamma-linolenic acid and or omega-3 fats. These
fats help PMS because they help regulate many things in the body. Try getting some flaxseed oil at the grocery store because it has a lot of omega 3 making it good
to eat during your period.

8. Chocolate – chocolate boosts the serotonin in your brain (that feel good chemical you need to feel happy). It contains magnesium which helps calm you too.
Eating a half a dark chocolate bar or perhaps a hot chocolate made with cocoa can aid you in feeling better during PMS.

Tips On How To Reduce PMS Symptoms

Last by not least is to make sure you drink a lot of water. Many people think that drinking water when you are bloated just makes things worse.

In fact, the opposite is true because water helps your body to actually eliminate built up fluid.

So, now that you know how to reduce PMS symptoms by eating the right foods get your grocery list together and get your PMS diet started!

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Diet To Reduce PMS

Diet To Reduce PMS And Ease PMS Symptoms

Foods To Avoid

diet to reduce pmsDo you need a diet to reduce PMS and all the symptoms that go along with premenstrual syndrome? This page will show you what you can do to take care of PMS by following the proper dietary guidelines and PMS dietary changes.

Women have been suffering with premenstrual syndrome or PMS for years and doctors often treat the symptoms of PMS with painkillers, tranquilizers or antidepressants.

While some medication that is available over the counter works to treat PMS cramps, simple changes in the diet can be just as effective as medication to get rid of PMS symptoms.

Here we will try to give you some helpful PMS dietary advice along with a one week diet plan for you to try next time your period rolls around and before you feel that premenstrual change coming on!

PMS Dietary Advice

When changing your diet to help get rid of PMS you need to know what to eat. Our PMS diet advice shows you the good and bad foods for PMS.

First let’s look at which foods aggravate PMS and which foods to avoid eating to help PMS symptoms like cramps, bloating, back pain, and moodiness.

Then let’s check out which foods can help PMS and what foods to eat when you have PMS.

PMS Foods To Avoid

First of all it is important to know which foods can trigger PMS symptoms.

A number of foods will make symptoms of PMS worse. Avoid the following:

Gum – chewing gum will cause you to swallow air and excess air in your stomach will aggravate bloating

Pop or Soda – soda will make your tummy stick out due to all the bubbles that are in carbonated drinks like soda and pop. Best to drink water if thirsty.
Salt – most of us know that salt will make you bloat but during your period just a little
bit of extra salt can make breasts tender and your stomach bulge. Try using different herbs and spices  and use low sodium ingredients of things like soy sauce or canned soups instead of full salt versions.

Caffeine – caffeine can make breasts tender and make you feel more anxious, nervous and moody. Not to mention more irritable. Caffeine can also take away the vitamin B in your body which keep hormone levels balanced. Recent studies show that the more you drink of it the worse PMS symptoms can become.

If you normally drink a lot of coffee for example, make sure you cut back gradually to give your system time to withdraw, since cutting back to fast could lead to withdrawal symptoms.

Refined sugar – white refined sugar disturbes absorption of magnesium which can cause blood sugar levels to fluctuate and make you feel tired. It also robs you of vitamin B which we mentioned above as being a bad thing since B vitamins help with moods and hormone levels.

Alcohol – limit drinking alcohol to one or less drinks per day if you are a drinker. Alcohol makes you feel depressed and irritable.

Eggs – the fat contained in eggs can get in the way of your bodies ability to absorb magnesium, which you need to feel calm.

Now that you know what foods to avoid to alleviate symptoms of PMS, let’s take a look at which foods to eat to help PMS.

PMS diet help includes knowing the right foods to eat to help PMS. Click this link to find out more about those foods and the diet to reduce PMS.

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No Flour No Sugar Diet

no flour no sugar diet

The no flour no sugar diet can help you lose weight because taking the sugar and flour out of your meals automatically cuts calories.

It seems that most of the things we eat that make us fat, like sweets, cookies, cakes, treats, breads and so on are the things that contain sugar and carbs.

Pasta and breads contain a lot of carbohydrates so we avoid those things on this diet.

The no flour no sugar diet is inexpensive and easy to follow. This is why it works well for anybody with weight loss goals.

Diabetic Diet Plans


If you have diabetes you should be able to follow the- no flour no sugar diet.

Diabetic diet plans include no sugar diets, so, the no flour, no sugar diet can be used if you happen to be diabetic. It can be followed if you are interested in weight loss for diabetics
since cutting out flour and sugar can help anyone,diabetic or otherwise, to  lose weight.

If you have health issues that need medical attention or prescriptions, always speak to a doctor before going on any new diet.

No Flour No Sugar Diet  – 7 Days Menu

The no flour no sugar diet below comes with ideas for what to eat. You can purchase everything you need at the grocery store but make sure you read labels and buy products without added sugar.

There are many vinaigrette dressings you can buy with no added sugar as well as dips. Again, just read labels.

You may have to shop for a few special no-sugar ingredients at your local health food store,depending on what is available at your local grocery store.

Day 1

Breakfast: Scrambled Eggs and chopped tomatoes (you can make them with feta cheese , a bit of bacon diced up and chopped vegetables)
1 Cup sliced fresh strawberries

Snack: Diced cantaloupe

Lunch: Greek Salad

Snack: No-sugar-added yogurt

Dinner: Chicken Breasts with Rosemary Dijon Sauce
Spinach Salad with Vinaigrette and brown rice steamed
Day 2

Breakfast: Oatmeal and cinnamon , low-fat milk, sliced banana


Apple with low- fat cheese

Lunch: Mushroom Soup

Snack: Eggplant Spread (can buy in store, make sure no extra sugar added) with raw veggies for dipping

Dinner: Roasted Garlic Salmon with a green salad and a vinaigrette dressing, 1 cup of quinoa

Day 3

Breakfast: Whole grain cereal ( no flour or sugar added), low-fat milk
1 peach

Snack: 1 cup sliced pineapple

Lunch: Green salad with tuna, tomato,
shredded carrot, and no-sugar-added balsamic vinaigrette

Snack: Apple

Dinner: Meatballs in Tomato Sauce and Baked Polenta
Fresh Corn (not canned unless there is no sugar added)

Day 4

Breakfast: Poached Eggs with Bacon, Tomatoes, and Cheese

Snack: Apple with peanut butter (no sugar added )

Lunch: Walnuts with grilled or roasted chicken breast and radicchio salad with pears, blue cheese  (leave out the honey!)
1 slice of toast on the side

Snack: Any no sugar dip with sliced red and green bell pepper for dipping

Dinner: Portobello Mushroom Steaks, broiled with Rosemary , oven potatoes, green salad with vinaigrette dressing of choice (no sugar added)

Day 5

Breakfast: Grain Cereal , banana, low-fat milk

Snack: 1 hard-boiled egg

Lunch: Shrimp over rice or potatoes or vegetables of choice

Snack: Handful of peanuts and sunflower seeds

Dinner: Oven Pork Chops , Stir Fried Sugar Snap Peas and Garlic ,1 baked yam

Day 6

Breakfast: 1 Crepe filled with ham and low-fat cheese; sliced apple

Snack: 1 celery stalk filled with low-fat, no-sugar-added peanut butter (from the health food store)

Lunch: Taco Salad   (okay this recipe does have 1 gram of sugar ! you can eat a green salad instead if you like)

Snack: 1 cup Popcorn with salt

Dinner: Curry Chicken steamed zucchini, brown rice

Day 7

Breakfast: Feta Cheese Omelet made with Zucchini

Snack: One low-fat mozzarella cheese stick

Lunch: A Green salad that includes sliced cucumber, chopped tomato, red onions, some grilled chicken or tuna, and balsamic vinaigrette

Snack: Hummus dip (make your own with no sugar or get store-bought check label) with sliced vegetables like celery or carrots

Dinner: Seared Salmon Fillets , 1 cup of rice or quinoa, oven-roasted asparagus tips.

Dr. Gott wrote a book called the no flour, no sugar diet. The above menus were based in part on that diet. You can get 14 full days of this diet in his book, plus recipes and more. Take a look at it here.

Dr. Gott’s No Flour, No Sugar(TM) Diet

For information on other diets than the no flour no sugar diet, check out these weight loss diets and healthy living diets.

1000 calorie diet plans, fat flush diet plan

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Candida Diet Food List

A candida diet food list is not so much about which candida diet foods to eat but more about which foods to avoid. If you have recurring yeast infections and want to start a candida or anti-candida diet you must eliminate certain foods.

Beat The Yeast Beast

You can beat the yeast beast by knowing which foods not to eat.

This candida diet food list will help you if you are starting a candida infection diet. It shows you the foods you should avoid if you have a yeast infection or overgrowth of candida in your body.

A candida yeast diet should be tried for a week or more. Then simply use this list as a handy “yeast foods” reference to help you keep the yeast containing foods you eat at a minimum.

Candida Diet Food List

Do not eat or drink any of the following yeast containing foods:

any type of alcohol
bread or buns
barbeque sauce
chili peppers
dried roasted nuts
dried fruit
root beer
smoked food
sour cream
soy sauce
any type of sugar
tomato sauce
anthing that contains yeast on the packaging

also avoid sugar and any products that are malted.

Most fruits should be eliminated especially dried fruit as stated in the list above.


This may seem like almost everything you eat, but when you stick to this candida diet food list and follow an anti-candida diet you will overcome your candida /yeast senstivity. This will make you look and feel so much better.

You can gradually re-introduce these foods back into your diet once the candida has cleared up.Except make sure you don’t eat too many of them too often or your yeast infection will return.

A good way to make sure you stay on a diet that contains yeast free foods is to get a couple of good cook books or recipes that do not contain yeast and sugar. Once you get in the habit of cooking yeast free it will seem like a cinch.

You will see that it is not difficult to stick to a diet such as this when you have so many great recipes to chose from!

Here is a good one to try to get you started and maintaining your yeast free diet.

The Yeast-Free Kitchen: Recipes to Help You Achieve Victory over the Yeast-Beast, Candida Albicans

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Diet For Yeast Infection

diet for yeast infectionA diet for yeast infection has food restrictions because foods that contain yeast contribute to yeast infections and candida in the body.

Certain foods should not be eaten on an anti-candida diet.

There are different types of yeast in our bodies but many people have an overgrowth of one certain type called Candida.

Diet and the foods containing yeast can contribute to an overload of Candida in your body and cause candida yeast infections.

Some women are prone to yeast infections so a diet that restricts foods containing yeast will help keep this condition from re-appearing.

Another reason to go on a yeast infection diet is if you are trying to lose weight. It can be hard to lose weight if you have too much yeast built up in your system.

Yeast infections in the body can cause or lead to other health problems. Candida symptoms include lethargy, depression, fatigue, headaches, inability to concentrate, gas, diarrhea and bloating, breathing problems, and urinary and reproductive disorders.

The most common candida infection symptoms are bloating or gas.

You should try to stick to a candida infection diet for a week and then gradually introduce yeast foods back into your diet in moderation.

If you suffer from yeast insensitivity you may have to limit the number of yeast causing foods you eat or you will see your yeast infection or yeast related health problems coming back again.

The first step to starting a diet for yeast infection is to look at and print out this candida diet food list. (candida diet is just another word for yeast diet)

Two important points to a diet for yeast infection is to remember to shop for foods that are sugar free and do not contain yeast in the ingredients. Also do not use vinegar and look for things like mayonnaise that is vinegar free.

Following is a one day anti-candida diet to try. You can try it for one day and if you want to continue on the diet this book is a good reference. It gives you more information and a longer diet to try.

Cooking for Candida: Recipes and Diet Plans with Vegetarian Options

You can make up your own diet too by avoiding foods on our list including sugar, vinegar and yeast foods.

Since a candida infection diet is not necessarily a weight lose diet we didn’t include portion sizes below. It’s common sense that if you are also trying to lose weight you limit your portion size as well.

Diet For Yeast Infection (candida diet plan)


2 eggs soft or hard boiled or poached
2-3 slices broiled ham
1 slice of yeast free toast with butter or margarine
(you might have to check our health food store or organic food section for yeast free bread)
decaf tea or coffee with sugar and cream substitute


tuna sandwich made with vinegar free mayonnaise
on yeast and sugar free bread with lettuce and tomato
Big green salad with vinegar free Italian dressing
Diet pop, water with lemon or decaf tea or coffee

Italian dressing:

1/2 cup olive oil
1/4 cup wine vinegar
1 clove garlic
1/2 tsp seasoned salt
pepper to taste

Mix this up in a jar and refridgerate until ready to use so the spices can mix together.


1 baked chicken breast
1 cup squash
green beans
1 baked potato with butter or margarine

decaff tea or coffee with cream and sugar substitute


can include anything sugar or yeast free


Once you have stayed on a diet for yeast infection for about a week you should see your yeast infection clearing up.

However, keep yeast containing foods to a minimum if you want to keep your body yeast free.

Candida Testing

Do home candida testing with a kit that will help you see how much candida overgrowth you may have. This kit will also show you any yeast infection candida you may have before trying the diet.
Viaguard Diagnostix Trichomonas/candida Yeast Infections Test for Women and Men. Contains Two Complete Tests, a Primary and Subsequent Confirmatory Test.

If you take the test again after doing this diet for yeast infection you will be able to see how much of the candida in your body has cleared up.

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Health Heart Diet

heart-health-dietYou probably have your own reasons for going on a health heart diet.

Whatever your reason is, a healthy heart diet involves eating a low-fat and low salt type of diet.

If it’s good for your heart then it’s probably good for your health overall.

Salt is a mineral that has been linked to high blood pressure and when you eat too much salt it affects your blood pressure.  Besides salt, eating too much fat, especially the wrong type of fat,  can raise your blood cholesterol, which can lead to heart attack and stroke.

Read a little more about the types of fat here  because you know what they say “knowledge is power.”

The following diet gives you an outline on what to eat each day on a health heart diet. You could also follow our low-fat gallbladder diet if you happen to have trouble with your gallbladder as well.

Try to incorporate low-fat eating and low-fat low salt recipes in your diet. Put away the salt shaker too, because you will get enough dietary salt in the food you eat.

Salt is in almost everything you buy at the grocery store unless you really pick and chose wisely or eat mostly raw natural foods from nature like fruits and vegetables.

Snapshot Of A Health Heart Diet

(this is a diet that is a good diet high blood pressure)

As always be sensible in portion size. How much you eat is just as important as putting down the salt shaker and cutting the fat.

Here are your healthy heart menu guidelines. You can make your own heart healthy diet plan by following these guidelines and choosing from low-fat, low salt foods. Also, think about eating high fiber foods with this diet to flush away bad cholesterol.

Your Health Heart Diet Breakfast

Whole grain cereal or oat bran with low-fat milk and fruit of your choice

  • Cereal: Start the day with a high fiber cereal to keep hunger away for the rest of the morning. A good choice is oat bran because it is high in soluble fiber the type that helps lower blood cholesterol. Sprinkle a few flax seeds over you cereal. (flax seeds again are high fiber)
  • Skim milk: Chose low-fat milk. Chose 1% milk to drink and use no fat milk in coffee or tea. I love low-fat soy milk which is also a good alternative.
  • Fruit: A banana or orange is a good choice to increase fiber and antioxidants.
Healthy Heart Diet Lunch

Enjoy a turkey of chicken breast sandwich with a side of vegetables. Think colors of the rainbow when chosing fruits and veggies in order to get a variety of different nutrients.

To build your sandwich:

  • Bread: Whole grain buns and bagels that are smaller in size. You have probably seen those big large bagels in the store. Chose the smaller bagels which will save you calories fat and money.
  • Spreads: White spreads like butter, margarine and mayonnaise are the highest fat selections. Use lower or low-fat versions of these on one side of the bread and mustard or relish or cranberry sauce on the other side.
  • Turkey or Chicken: Get skinless turkey or chicken when you shop. Tuna and salmon are also good as is veggie “ham” or “turkey” slices. Lean roast beef or ham are okay too.
    Stay away from processed meats such as bacon and sausages and corned beef, as well as high fat cheeses. Avoid pre-packaged,fat loaded egg, tuna and chicken salad sandwiches.
  • Veggies: Load your sandwich with lettuce, tomatoes,onions, green peppers.
  • Side of Vegetables: Enjoy raw veggies like carrot, pepper , broccoli, cauliflower and celery.


  • Low fat latte or yogurt with fruit.
    Have a mild afternoon snack even when not hungry so that you don’t over eat at dinner or in the evening.
Health Heart Diet Dinner
  • Salmon baked with brown rice, steamed vegetables and a big salad
  • Salmon: Choose skinless chicken or turkey, fish, lean meats, tofu or legumes.
  • Brown Rice: Chose brown over white for fiber, or eat root vegetables like yams, sweet potatoes and potatoes instead.
  • Veggies: Steam them, stir fry them or microwave, but never fry them. Use oil sprays for stir fries.
  • Salad:Use low-fat dressing or a vinegar seasoned with herbs

If you find you are still hungry eat more salad!


Fruit or Low fat milk

  • Fruit is a good option anytime or choose low-fat yogurt for something different.

You can see that this diet adds no extra salt and tells you to stay away from processed foods because they have so much added salt.

When you shop you have to make sure to look at labels and buy only low in fat products otherwise you will end up with more fat then you need to be eating in most cases.

There are more good reasons to stay away from processed food. I learned recently that processed foods contain  something called AGEs that contribute to arthritis.
AGEs are substances that get cleaved off of foods that have been carmelized (processed foods.)

When AGEs reach your joints they can cause diabetes, cancer, arthritis and heart problems.

If you follow the guidelines for the health heart diet above you will cut fat and salt intake and be on your way to eating heart healthy.


P.S. There is one other thing you should do to keep your heart healthy. Along with a proper diet, you should also do some form of exercise. There are many reasons to exercise on a regular basis but many people can’t seem to find the time for exercising.

However, you need to click  here now and read the benefits of exercise and the reasons will be quite clear as to why you should start an exercise routine combined with a proper diet.


Resources:  visit the heart and stroke foundation website for more information on keeping your heart healthy and happy.

Net Health Book:
This is a free Internet based health book with information about most major medical diseases, their symptoms, diagnoses, and treatments, all in simple, everyday language.



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Reduce High Blood Pressure Naturally


reduce high blood pressure naturallyOkay, I am going to give you the straight talk about high blood pressure and how you can reduce high blood pressure naturally.

Who am I and what do I know about high blood pressure?

Well, I had high blood pressure but  do not have high blood pressure anymore.

So, here I am going to show you why I no longer have high blood pressure and how you can get off your own blood pressure medications with diet and lifestyle changes.

Do you like taking bp meds? I could not stand taking any type of medications, so when my doctor told me that my blood pressure was 180/130 I almost flipped out.

Dizzy, Dumb And Lazy 50 Year Old Video Game Junkie

But it was no wonder, I was lazy, laying around playing video game and eating whatever the hell I wanted.

The doc started me on a low dose of medication to control my high blood pressure but every time I went back to her for a visit, it had hardly dropped at all.

That is because it was so high and very resistant. She then gave me a water pill to go with the bp meds. That helped a little more, but it was still high.

Next she doubled my dose and eventually my blood pressure got under control.

BUT the medication made me dizzy.

So, I just decide that I was not going to live this way.

I did a little self talk and it was then that I realized that I was an idiot. Why? because I used to devour health and fitness books when I was younger and I knew so much about diet and exercise that I could be a guru, but I was not practicing what I knew.

I already knew how to reduce high blood pressure naturally.

90 Year Old Woman Gets Off Blood Pressure Medications!

I used to work on the phones at one of my jobs and I remember a conversation that I had with a 90 year old lady.

She and a friend of hers both started drinking freshly juiced juice every single day for about six weeks and she told me that when both of them (yes both of them drank this juice for 6 weeks or so she said) went back to her doctor he took them off their blood pressure meds!

Now, this is a 90 year old woman folks! A 90 year old woman who found a way to reduce high blood pressure naturally. That’s amazing!

So, with this thought in my mind I went out and bought a juicer and started juicing carrot, beet and celery juice every day.

Of course, I went a little over board because I wanted off my medications so bad, but that was okay because it was good for me. I probably drank two glasses a day.

Then I decided it was high time I started a walking program.

I started gradudally and worked up to about half an hour a day, with a little jog in between here and there.

For example walk for 30 seconds then jog 30 seconds. Nothing overly strenuous. You don’t have to be Mr. or Ms. Olympia to reduce high blood pressure naturally.


Stop Being Little Miss Piggy All The Weigh Home

And on top of this I stopped eating like a pig! I also dropped 20 pounds eating a sensible health heart diet.

This is a must if you want to get off your meds too.

Don’t underestimate the fact that being overweight is part of the reason you have high blood pressure.

If you happen to be over weight then try this 1200 calorie diet plan or make up one for yourself out of a list of low fat low calorie foods.

I also bought a home blood pressure monitor to see what was going on with my blood pressure. Just to see if any of this effort was paying off.

And guess what?

The first time I took my blood pressure (after about six weeks doing what I was doing) it was something like 105/70 !!!!! And I’m no spring chicken either!  That was a good reading.

If you know anything about blood pressure readings, this is pretty low. Actually it falls into the  normal low range but if it went much lower it would be low blood pressure!

Wow! it went from 180/130 to this?

Just imagine me sitting their with my eyes popping out of my friggin head saying  ” no way!” “really?” “no way!” At first I thought maybe something was wrong with my home blood pressure monitor.

Then I started to laugh out loud because all this time I had the knowledge in the palm of my hand and I was not using my knowledge.

I knew what I had to do, what I should have been doing all along, and that was be looking after my own health instead of sitting on my fat ass playing video games like a twelve year old.

I really hope you are still reading this if you yourself have high blood pressure because it might wake you up.

You can and should try to eat a heart healthy diet because they are usually low in fat and salt which will be good for your heart, but will they get you off blood pressure meds?

Here’s How To Reduce High Blood Pressure Naturally

If you are serious and want to reduce high blood pressure naturally, do the following every day.

1. Cut up  1-2 carrots, 1 beet, 1-2 celery stalks.. put through a juicer and drink every single day for as long as it takes.

2. If you are out of shape then work your way up to walking at least 30 minutes a day.

3. I also drank a glass of fresh fruit juice each day along with the vegetable juice….so two juices each day ( this can be any fruits you like, I drank oranges, strawberries, pineapple, apple, cantaloupe mainly.)

4. Follow a heart healthy diet plan. and lose weight if your are too heavy.

Does this seem to good to be true?

Absolutely, 100% not!

There it is monsier and madam visitor to this site. If you follow the advice I gave you and you stick to it for a while you should be able to  reduce blood pressure naturally and in many cases, for many people, go off your blood pressure medication for good.
Resources to help you on your mission to reduce high blood pressure naturally.

List of heart healthy foods, these are all foods that are good for the heart.

Take a look at just how sick I was becoming before I changed my lifestyle. Read my whole story here.

This page is about my personal experience with high blood pressure. It shows what worked for me. It is for educational purposes only.

It is not intended to replace a doctors advice and you should always speak to your doctor before trying to reduce blood pressure naturally.

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Low Glycemic Index Diet

The low glycemic index diet or G.I. diet is touted to be the secret to losing weight without feeling hungry.

The glycemic index was developed by Dr. David Jenkins, while he was researching the impact of different carbohydrates on blood sugar, or glucose levels, of diabetics.

He discovered that certain carbs broke down more quickly and flooded the blood stream with sugar, while other carbs broke down more slowly, increasing blood sugar only a little.

The faster a food breaks down, the higher it rates on the glycemic index chart. These findings helped diabetics with their diabetic diets, because they could use the chart to find low G.I. foods, slow release foods,that could help control their blood sugar levels.

It appears that the low G.I. foods have an impact on our ability to loss weight.


Here is the reason:

When you eat high glycemic foods they break down quickly in the bloodstream and give you a quick upper or high. A sugar burst of energy.

But once it wears off you crash and start to feel tired, grumpy, and hungry again fairly quickly. This is when you reach for more food. If you keep eating these high G.I. foods you can see how this cycle of eating, crashing and reaching for more high glycemic foods quickly
means you will obviously be eating more food. That is where the weight gain comes in.

So, it makes sense that eating low glycemic index diet foods will prevent this from happening, and therefore aid you in your weight loss efforts.

The other thing to note about this diet is that low glycemic index foods like vegetables and fruits tend to be lower in calories, aiding weight loss diets even further. They also take longer to digest meaning you stay fuller longer.

While there is more science to this diet then I go into on this page…you can read about it if you read this book the G.I. diet book, I will give you an example of a one day low G.I. diet plan below to give you a good idea of what you might eat on this diet.

This way you can try it..see if you like it…and then dig into it a bit deeper. Get the book because it provides you with recipes and meal plans to continue on with this diet.

 Sample 1- day Low Glycemic Diet Menu


  • Oatmeal with honey and chopped apple.


  • Cranberry or cinnamon muffin


  • 1/2 whole wheat pita with canned light tuna, lettuce, tomato and cucumber


  • Hummus with carrot and celery sticks


  • Easy baked lasagna
  • Ceasar salad


  • Mixed berries tossed in lime juice with sour cream

G.I. Index Food Chart

Here I will give you a G.I. foods chart showing green light foods (foods you should eat ) so you can make up your own G.I. diet.

And of course, for more in-depth information on the low glycemic index diet buy the book!

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Low Fat Gallbladder Diet

You need to eat a low fat gallbladder diet if you suffer from gallbladder disease. low fat gallbladder diet

Having a gallbladder attack or gallstones hurts like hell. The best thing you can do to stop this menacing disease is to change your diet.

Studies suggest that low fat diets and low fat eating prevent gallstones from forming in the gall bladder.

The following information does not show you exactly what to eat for each meal like breakfast, lunch and dinner but you can easily make up a simple gall bladder diet by avoiding the foods in the “foods to avoid list” below and eating from the “foods to eat” list below.

We recommened starting a vegetarian diet which is naturally low in fat and will include low fat foods.

Also, check out these tasty low fat recipes you  can incorporate into your diet.

But before you start any low fat gallbladder diet you should be doing a gallbladder cleanse.

Liver Gallbladder Detox

If  you are having a gallbladder attack drink a tablespoon of apple cider vinegar in a glass of apple juice. It’s a quick pain reliever.

Try this fresh juice recipe before starting any low fat gallbladder diet. It will flush out your liver and your gall bladder and start you on the road to recovery.

You will need:

  • 1 beet
  • 2 lemons
  • 1 or 2 inch piece of fresh ginger. (make sure the ginger is as fresh as possible because if it is old you will not get any juice out of it.)


  1. Cut your beet into two or three pieces, cut the skin off the ginger and the peel off the lemons and feed everything through a juicer.

Keep this gallbladder juice recipe and drink it every day to keep gallbladder problems at bay or away.


Tips To Stop Gallbladder Disease:

1. For gallbladder inflammation do not eat any solid food for a few days.

Drink distilled water and  pear, beet and apple juice for three days.

2. Eat applesause because it helps soften gallstones.

3. If you have gallstones take 3-4 tablespoons of olive oil with the juice from one large lemon (or about 1/4 cup) and take cascara sagrada, an herbal laxative.

Drink this before you go to bed and also when you wake up in the morning. It is best to lie on your side for 30 minutes before going to bed to aid the movement of the stones.

Check in the morning to see if you have passed and stones. Repeat this flush for 2 or 3 days. You can often pass gallstones using this technique.

4. Never overeat if you have trouble with you gall bladder. It will just make it worse.

5. Fasting for a few days will detox your organs and greatly improve any symptoms or pain you may have.

6. Lose weight if you are overweight, because overweight people are much more likely to from gallstones then lean people. If you follow a low fat gallbladder diet you will also lose weight.

You’ll need to take note of what to eat and what not to eat. Here are some foods to stay away from if you are going to go on a low fat gallbladder diet.

Foods To Avoid On A  Gallbladder Disease Diet






full fat dairy products like milk and cheese (eat no or low fat dairy if you eat any dairy at all) best to avoid dairy altogether

gluten containing products





ice cream

colas and pops

anything fried

red meats

spicy food

trans fats

anything hydrogenated

saturated fats

pork and pork products


hot dogs

white flour




all alcohol



stay away from prepackaged foods as they often contain high fat content or other ingredients that could aggravate the gall bladder

dont’ eat out at M’cdonalds or other fast food joints! (these foods can be wickedly high in fat and will cause you problems!)

Here are some low gat gallbladder diet foods to eat:

Foods To Eat On A Low Fat Gallbladder Diet






baby greens

swiss chard











sweet potatoes



all berries


cold pressed virgin olive oil

flaxseed oil, safflower, soy sunflower seed or walnut oil flax seed oil

only unsaturated fats

eat omega 3 fatty acids found in things like hemp, fish and flax

eat high fiber foods like high fiber organic breakfast cereal with no added sugar and gluten free whole grain breads and other gluten free products

drink lots of water

Do not smoke because smoking aggravates everything!  Including your gall bladder. Same goes for drinking booze. Also avoid artificial sweetners like Aspartame/Nutrasweet.

For further ideas on what foods to eat and which ones to avoid go to check here.

You don’t have to live with gallbladder disease if you make the necessary changes.

Sure, it may mean you can’t just eat anything you want anytime you want, but you have to keep that gallbladder smiling because you don’t want to end up on a hospital table do you?

Following a low fat gallbladder diet will prevent this from happening. ——————————————



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