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Healthy lifestyle choices can help lower your blood pressure and improve your health. For more information, see:
You may also call 8-1-1 to speak to a registered dietitian, Monday to Friday 9:00 a.m. to 5:00 p.m., or you can Email a HealthLinkBC Dietitian.
- The DASH diet focuses on foods that are high in calcium, potassium, and magnesium. These nutrients can lower blood pressure.
- Taking calcium, potassium, and magnesium supplements doesn't have the same effect as eating foods that are high in those nutrients.
- Don't make big changes in your diet all at once. Make small changes, and don't give up. As soon as those changes become habit, add a few more changes.
- You'll have more success if you make a plan that includes long-term and short-term goals as well as ideas for getting past barriers—things that might get in the way of changing your eating habits.
- Support from family and friends can go a long way toward helping you find success in changing your habits. Don't be afraid to let family and friends know what you're trying to do. And ask for their help.
How can you make DASH a habit?
Setting goals
You'll have more success in changing your eating habits if you make a plan. The plan should include long-term and short-term goals as well as ideas for getting past barriers—things that might get in the way of changing your eating habits.
What is your long-term goal? A long-term goal is something you want to reach in 6 to 12 months. When you have high blood pressure, the long-term goal is to lower your blood pressure and lower your risk of health problems caused by high blood pressure. Your doctor will give you a blood pressure goal.
What are the short-term goals that will help you reach your long-term goal? Short-term goals keep you going day to day. They are usually goals you hope to reach tomorrow or next week.
Look at the DASH eating plan. Come up with a short-term goal that looks pretty easy. For example, you might decide that your first short-term goal will be to eat 4 servings of vegetables every day. As soon as you've made those extra vegetables a habit, you can add another short-term goal.
Eating with DASH
Here are some ideas for eating with the DASH plan:
- Drink skim milk. A glass of skim milk has only 80 calories and no fat. It's packed with nutrients that lower blood pressure. Have a "skinny" latte (made with skim milk) as a way to add milk to your diet. If you don't drink coffee, try a skinny steamed milk or chai drink.
- Make a baked potato bar. Serve baked potatoes with a variety of vegetables, such as broccoli. And use other toppings, such as low-fat shredded cheese, chili, salsa, and refried beans. If you use toppings from a can or jar, be sure to choose low-sodium varieties. Or even better, make them yourself from fresh ingredients. Be creative. You could end up with 4 or 5 servings of vegetables at one meal.
- Eat a variety of cut-up vegetables with a low-fat dip such as hummus. Try some new vegetables. Make a stir-fry with lots of different vegetables.
- Buy a vegetarian cookbook, and try one recipe each month or each week.
- Add garbanzo beans (chickpeas) to a salad, use fat-free refried beans, and/or make split pea or black bean soup.
- Combine a ready-made pizza crust with low-fat mozzarella cheese and lots of vegetable toppings. Use tomatoes, zucchini, spinach, carrots, cauliflower, and onions.
- For breakfast, have whole-grain cereal, fruit, and low-fat or skim milk.
- Take fruit to work or school as a snack.
- Make a dip for fruit from low-fat or non-fat vanilla yogurt and cinnamon.
Many people find that it helps to write down everything they eat every day. That way they can easily see how much of each food group they've eaten and where they need to add or cut back tomorrow.
A registered dietitian can work with you to change your eating habits and help you plan menus that follow the DASH eating style. Ask your doctor to recommend someone.
Dealing with barriers and slip-ups
Take the time to think about what things could get in the way of your success. These are called barriers. And by thinking about them now, you can plan ahead for how to deal with them if they happen.
An example of a barrier might be eating in restaurants. If you do that a lot, you may want to plan ahead for how you will stay on your DASH plan when you eat out. Possible solutions could include:
- Eat out less often.
- Look at menus ahead of time to find dishes you can eat and still stay on your eating plan.
- Find new restaurants that offer vegetarian and low-fat dishes.
It's perfectly normal to try something, stop it, and then get mad at yourself. Lots of people have to try and try again before they reach their goals.
- If you feel like giving up, don't waste energy feeling bad about yourself. Remember your reason for wanting to change, think about the progress you've made, and give yourself a pep talk and a pat on the back. Then you may feel like trying again.
- When you hit a barrier—and most people do—get support. Talk to your family members and friends to see if someone wants to eat healthy foods with you or cheer you on.
- Don't forget little rewards. Something to look forward to can keep you moving right along.
Getting support
Having a lot of support can make it easier to change your eating habits. For example, if family members tell you that they love how you're getting healthier, you may be motivated to keep up the good work. Here are some other ways to get support:
- Work with a partner. It's motivating to know that someone is sharing the same goals.
- Friends and family members can eat healthy meals with you. They can encourage you by saying how they admire you for making hard changes.
- Join a class or support group. People in these groups often have some of the same barriers you have.
- Don't forget to reward yourself. When you reach one of your goals, give yourself a present. Buy a new healthy cookbook. Go to the movies. Or just take some time for yourself. Do whatever it takes to remind yourself that you've been meeting your goals. You're successful!
Staying with it
It can be frustrating to start a new project like healthy eating and then have to stop because something gets in the way—illness, travel, or even just boredom. Your goal is to get back in the habit and make it a routine part of your life.
Remember that you can't create a habit overnight. Keep at it, even if you slip up along the way. It can take as long as 3 months of repetition to form a habit, so every day is a step in the right direction.
When you slip up, don't get mad at yourself or feel guilty. Think of it as a learning experience. Figure out what happened. Why did you stop? Think of ways to get yourself going again. Learn from your slip-ups so that you can keep on toward your goal of healthy eating.
Other Works Consulted
- National Heart, Lung, and Blood Institute (2006). Your Guide to Lowering Your Blood Pressure With DASH (NIH Publication No. 06-4082). Available online: http://www.nhlbi.nih.gov/health/public/heart/hbp/dash/new_dash.pdf.
Current as of: January 10, 2022
Author: Healthwise Staff
Medical Review:
E. Gregory Thompson MD - Internal Medicine
Brian D. O'Brien MD - Internal Medicine
Martin J. Gabica MD - Family Medicine
Adam Husney MD - Family Medicine
Colleen O'Connor PhD, RD - Registered Dietitian
Current as of: January 10, 2022
Author: Healthwise Staff
Medical Review:E. Gregory Thompson MD - Internal Medicine & Brian D. O'Brien MD - Internal Medicine & Martin J. Gabica MD - Family Medicine & Adam Husney MD - Family Medicine & Colleen O'Connor PhD, RD - Registered Dietitian
This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use and Privacy Policy. Learn how we develop our content.
Healthwise, Healthwise for every health decision, and the Healthwise logo are trademarks of Healthwise, Incorporated.
Contact Physical Activity Services
If you have questions about physical activity or exercise, call 8-1-1 (or 7-1-1 for the deaf and heard of hearing) toll-free in B.C. Our qualified exercise professionals are available Monday to Friday from 9am to 5pm Pacific Time. You can also leave a message after hours.
Translation services are available in more than 130 languages.
HealthLinkBC's qualified exercise professionals can also answer your questions by email.
Contact a Dietitian
If you have any questions about healthy eating, food, or nutrition, call 8-1-1 (or 7-1-1 for the deaf and hard of hearing) toll-free in B.C. You can speak to a health service navigator who can connect you with one of our registered dietitians, who are available 9am to 5pm Monday to Friday. You can also leave a message after hours.
Translations services are available in more than 130 languages.
HealthLinkBC Dietitians can also answer your questions by email.
Find Services and Resources
If you are looking for health services in your community, you can use the HealthLinkBC Directory to find hospitals, clinics, and other resources.


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ZUMIEZ: "Were you expecting to go pro that soon? Or was it a big surprise? "
Mark McMorris: "It definitely came as a surprise, because I knew about the Year's Best Am thing a little while before hand. So I didn't think they would turn me pro before that came out, or anything you know? So I just wasn't expecting it at all but yeah I was definitely shocked when it happened."
ZUMIEZ: "How does it feel to be on teams with so many legends"
Mark McMorris: "I never really thought about it like that. Like Baker's got Andrew and Herman, and all those dudes. Then Lakai definitely has all the O.G. legend guys, but yeah I am stoked to be part of teams that have such legendary dudes on them."
ZUMIEZ: "Do you have a signature shoe in the works"
Mark McMorris: "Yeah, right now we are in the works of doing it. Literally just walked over from another office where we were kind of just spit balling ideas. So hopefully sometime soon, you will see something."
ZUMIEZ: "How did the process of getting on the AYC team play out?"
Mark McMorris: "I knew Jesse Fritsch, who was involved with AYC and he hit me up and offered to have me ride for him, and then a lot more people started getting involved, and it ended up just being cool. Then the trips have been fun, everyone is just skating all the time, and its cool going to demos or whatever. Kids get pretty stoked on it. "
ZUMIEZ: "Have you ever done an interview without being asked about your dad? "
Mark McMorris: "Pshh, probably not, honestly. I don't think there has ever been one interview where there isn't a question about, something to do with my dad. If its not "what's it like having Tony Hawk as your dad?" or, just the word dad in the interview, I don't think it has ever been done. I guess this one would count since we just brought it up. You guys snuck it in there. In the last second you got it in there. "
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London Daily
Focus on the big picture.
Wednesday, Oct 04, 2023
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Trump paid no income tax in 2020, records show
Donald Trump paid no income tax during the final full year of his presidency as he reported a loss from his sprawling business interests, according to tax figures released by a congressional panel.
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Oh ya
286 days ago
Now that the Dems have opened that door it will be great to see how slow joe the big guy and his coke head sons tax returns look
Your mom
286 days ago
Lying POS.
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The British Airways Heritage collection has existed since the formation of British Airways. It was formed to preserve the records and artefacts of British Airways predecessor companies BOAC, BEA, BSAA and the pre-war Imperial Airways and British Airways Ltd.
The collection comprises of an extensive document archive recording the formation, development and operations of the British Airways and its predecessor companies as well as memorabilia and artefacts.
Over 130 uniforms from the 1930s to the present day are preserved as well as a large collection of aircraft models and pictures.
An historically important collection of thousands of photographs is also available as well as probably the most complete set of aviation posters in the UK.
Posters are available for sale as reprints at the following prices:
The postage and packing charge to addresses in the United Kingdom is £5.
To purchase a poster please contact us via email or phone, providing the following information:
Alternatively you can write to us with these details at the address below.
To obtain the cost of postage and packing to an address outside the UK, and for all other questions, please contact the museum (see details below).
Photographs are available as well – please contact us directly for details.
For more information about British Airways' heritage, enquiries about visiting, information about purchasing photographs, posters, or other heritage material, or any other questions, please contact the centre.
020 8562 5777
020 8562 5737
020 8562 5747
By post:
British Airways Heritage Collection
Waterside (HDGA)
PO Box 365
United Kingdom
If a visit is arranged, the 'visiting address' is:
British Airways Heritage Collection
Speedbird Way


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Our Studio Design`s Digital Creative Art, Crafts, books, Apps, Games and much more for your World
we also create Teaching Aids and learning products for all as we have a diverse design team
if you cant find what your looking for send us a message and we will see what we can do
猫狸vnp_____猫狸vnp____最新资讯:2021-5-31 · VPN-狸猫vpn全球网络加速器 2021年4月28日 - 谷歌商店线路最多VPN,超过20个国家地区,上百线路,提供高速稳定的服务器! 专设智能游戏加速节点,加速器会自动匹配最优线路,保证游戏流畅、不卡顿!
We are a diverse team from all backgrounds and ages bringing many skills to our group we are headed by our founder and mentor
Nora Morgan Fitzsimons BA (Hons) International Artist/Author, Retired Head of Special Needs
Experience spanning 60 years plus variety of extra courses, from Aston University to the most recent in 2017/8 at Allia Futura Business Centre. Variety of Community involvement including youth clubs, theatrical productions, Professional involvement from Curriculum Development and Special needs in Shropshire, Head of Special Needs Peterborough, MD of Colour- Craft, Past Chair of African Child and Paston Area Development Trust, Currently International Artist, Author, Designer, Deputy Chief Executive Compas Charity. Director of new project Carers Without Borders, Founder of Grassroots ETC, and Creativity Matters Uses her art to engage others through workshops and creation of practical aids, creating aids to suit identified particular needs. Her driving force through many tragedies has been her creativity and is the driving force behind these projects with help and inspiration from talented family members


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Relaxed Fit Printed jersey top
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Styled by you
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Norton Shores, Michigan Outcall Escort Agency
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text:
Parts Catalog – Part Detail
Part Number: HSM580J
Manufacturer: MICROSEMI
IHI Electronics is a global electronics component source, and we have more than 20 years' experience as a leading supply chain manager. Consider part number HSM580J. It's manufactured by MICROSEMI. IHI provides electronic components just-in-time, every time!
Request a Quote Form
Phone: 888-444-8862
Minimum order is $100.00. We only sell to CEMs and OEMs in the USA.
No sales to Import/Export Distributors, Students or Individuals.


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WATCH: President Obama's burger run
(TMZ) - President Obama was so heavily guarded by an elite Secret Service team as he left a Virginia burger joint ... even his doggie bag got protection.
TMZ is showing video of POTUS and Education Secretary Arne Duncan and others as they surprised diners Tuesday afternoon at FireFlies in Arlington, VA.
According to TMZ, the Prez ordered the American Way Burger with cheese, lettuce, tomato and mustard ... and fries and a side salad. Total bill -- $73 ... Obama left a $50 tip.
As for running with the doggie bag ... it's a job any Secret Service agent would relish.


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Autobarn Mazda of Evanston
Kick back in our newly renovated service lounge and enjoy complimentary Wifi, gourmet coffee and snacks and even HD TV. Our complimentary shuttle service runs every half hour and allows you to schedule pickups within 20 miles from our store. Better yet, if your service lasts longer than 2 hours, we'll give you a complimentary loaner car for the day!
Phone:(847) 305-1179
Address1014 Chicago Ave
Evanston, IL 60202


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Grade Levels
Any girl in grades K–12 can join the fun at Girl Scouts. Whether you want to be part of a troop, sign up for exciting events, explore the outdoors, or travel the world, each age level has something for you.
Girls are placed in the appropriate grade level according to what grade they're in at school, as shown above.


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Get Your ${plan_name} at F45 Training Markham
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By ticking the box below, I acknowledge that exercising and using F45 Markham facilities may involve a significant risk of physical harm or personal injury, including permanent disability and/or death. I understand that classes at F45 Markham may be physically strenuous and further agree that F45 Markham including its officers, employees and agents shall not be liable to any person whether in contract, tort, under statute or otherwise for any injury, loss, damage, death or economic loss whatsoever, whether consequential, direct or indirect, caused by or connected with my participation in F45 classes. I agree that F45 Markham will not accept responsibility for loss or damage to any personal belongings left unattended on the premises.
Purchase your ${plan_name} for ${plan_price}
Note: Your card will be charged ${plan_price} when you proceed beyond this step
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To get started book a class below.
Sign-up today to get exclusive access to special offers, product drops, new workouts and upcoming events.
Find your closest F45 studio to secure your exclusive local offer!
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HARTFORD, Conn. (AP) - U.S. Vice President Joe Biden, who is leading an administration review of gun safety laws, has offered to talk with any families of the Connecticut elementary school shooting victims who would like to speak with him personally, a support group said Saturday.
The group, Sandy Hook Promise, has been working to help the families whose loved ones were killed in the Dec. 14 massacre of 20 first-graders and six women at Sandy Hook Elementary in Newtown. It said in an email to the families that it could arrange a call or put the families in touch directly with Biden's office.
"If you choose to wait a few weeks, or months, the offer is still there," the group wrote.
White House officials have said they are communicating with local groups and the families in Newtown.
"We remain in touch with families from Newtown and will present an opportunity for all of them to share their views before the president makes any decisions," White House spokesman Matt Lehrich said.
President Barack Obama pushed reducing gun violence to the top of his domestic agenda following the shooting in Newtown. Obama put Biden in charge of an administration task force and set a late January deadline for proposals.
Sandy Hook Promise co-founder Tim Makris said it passed along Biden's offer as part of its mission to aid the families.
The group, which recently changed its name from Newtown United, is holding a news conference on Monday to announce its own initiative in response to the shooting.
(Copyright 2013 The Associated Press. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)


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CCP4Forge Staff
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