Emotional Health Healthy Living Heart Health Immunity Defense Weight Management

No Need To Suffer In Silence With The Silent Killer

High blood pressure (HBP) or hypertension, is known as “the silent killer” because it generally has no symptoms until it has done damage to key organs in your body.

However, there’s no need to despair, HBP can be managed in a similar way that diabetes can be managed.

Getting By With Pain

It’s been said that people will live with pain and discomfort until fear of what may happen in the future, motivates them to make a CHANGE.

So let’s get some fear going for those who suffer in silence with “the silent killer” – High Blood Pressure (HBP).

The future for you could be damaged arteries, damaged heart and / or last but not least, a damaged brain!

The 2017 Guidelines

The guidelines for treatment of high blood pressure (HBP) / hypertension published by the American College of Cardiology (ACC) and the American Heart Association (AHA) in November 2017, remain the current standard for the detection, prevention, management and treatment of high blood pressure.

Blood pressure categories in the current guideline are:

  • Normal: Less than 120/80 mm Hg;
  • Elevated: Systolic between 120-129 and diastolic less than 80;
  • Stage 1: Systolic between 130-139 or diastolic between 80-89;
  • Stage 2: Systolic at least 140 or diastolic at least 90 mm Hg;
  • Hypertensive crisis: Systolic over 180 and/or diastolic over 120, with patients needing prompt changes in medication if there are no other indications of problems, or immediate hospitalization if there are signs of organ damage.


Your Future – A Damaged Brain?

Types Of Hypertension

There ar two types of hypertension:

1. Primary – This kind of hypertension develops over time with no identifiable cause, however the following combination of factors may play a role in causing primary hypertension:

a) Heriditary: Some people are predisposed to hypertension, possibly because of genetic abnormalities inherited from their parents.

b) Physical changes: For example, there may be changes in the kidney function due to aging. This change may cause blood pressure to increase.

c) Lifestyle: Unhealthy lifestyle choices can lead to weight problems and increase the risk for hypertension.

2. Secondary – This develops as a result of underlying medical conditions and often occurs quickly. Underlying conditions may include: kidney disease, obstructive sleep apnea (when breathing stops for brief periods during sleep), congenital heart defects (heart defects present at birth), an overactive thyroid, side effects of medications, use of illegal drugs, chronic alcohol use, adrenal gland problems and certain endocrine tumors
Treatment Options

Treatment options for hypertension depends initially on the type of HBP. For example, primary hypertension may be treated with lifestyle changes and possibly medications.

Treatment for secondary hypertension normally focus on the underlying causes.

Management Approaches

The best way to avoid complications from HBP is to monitor your blood pressure regularly. You may purchase a blood pressure cuff to take your blood pressure at home.

Take your blood pressure and keep a record everyday. Take the record to your doctor appointments, to be read, so your doctor can see potential problems and take early action.

Click the image below for more on a blood pressure wrist cuff.


Lifestyle Changes

Diet changes to include plant based eating, avoiding behaviours that negatively impact on healthy living, regular exercise, adequate rest and reducing daily stress can make a huge difference in managing and / or getting rid of HBP.

For a first step in lifestyle change, I recommend the DASH diet. “DASH” means Dietary Approach to Stop Hypertension.

Following the DASH diet can help reduce blood pressure by a few points in two weeks. It also contributes to avoiding a number of other lifestyle diseases.

Click the image below for a 28 day DASH diet with workouts, to lower blood pressure and improve your health.



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Presented by

Louis Blake
Updated: June 20, 2020

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.


Weight Management Women's Health

Targeted Exercises – A Flat Stomach

Here we’ll look at four targeted exercises for getting a flat stomach in the shortest possible time.

Exercise 1 – The Crunch

Lie down with your legs bent and arms behind your head. Place your feet flat on the floor about 30 centimeters from your buttocks. Now tighten your abs and lift your shoulders a few centimeters off the ground. Count to 3 and relax. Repeat 10 to 15 times.
Important: Keep your shoulders relaxed and press your lower back firmly against the ground with every crunch. Only apply strength with your abdominal muscles and therefore do not pull with your arms.

Exercise 2 – Cycling in the Air

Lie on the floor with your arms at your side. Raise your legs at a 90-degree angle, tighten your stomach and start pedaling like on a bicycle. Do three sets of 10 circles.
Tip: If you want to increase the level of difficulty, raise your shoulders 10 centimeters above the ground while you perform the exercise.
Important: Keep your pelvis well tilted to the ground and do not pull in your back.

Exercise 3 – Leg Raises

Lie on the floor, face up, legs extended. Place your hands underneath your lower back so your pelvis is supported. Begin to raise your legs toward the ceiling, pressing your thighs together and keeping the legs straight. Lift until your hips are fully flexed and you can’t go any higher with straight legs, then lower back down and repeat. Do three sets of ten leg raises.


Exercise 4 – Elbow Knee Twist

Stay on the floor with your legs bent your feet on the floor. Put your hands behind your neck and keep your elbows open. Now raise your left shoulder in the direction of your right knee and extend your left arm to the right of your right knee. Then relax again and do the same to the other side. Repeat this exercise alternately 10 times per side.
Important: Do not place your chin against your chest, but keep your head sufficiently upright. There must always be a space between your lower chin and chest the size of a tennis ball.


For All Exercises
The general approach for all exercises is to do the exercises as fast as you can, then rest for about two minutes in between sets.

Exercise is just one of four elements to achieve a flat belly in short time. The other three things to to be done are:

  1. Diet – that is knowing what foods to avoid and what to eat.
  2. Reduce your stress levels.
  3. Reduce fatty tissue around your abdomen.

For more information on 1 and 2 above Click Here for an earlier blog post.

For more information on number 3 above – that is, how to enhance your weight management efforts, register as a customer at The Vitamin Store then search “Shop” for Slimmetry™ Dietary Supplement
Presented by

Louis Blake
Updated: December 11, 2019

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.

Weight Management Women's Health

A 7 Day Diet For A Flat Stomach

The most problematic area of the body especially for women, when it comes to weight loss or keeping fit and trim, is the abdomen.

While there can be thousands of responses on getting a flat belly there are four basic steps to achieving a fit and trim abdomen in the shortest possible time:

  1. The correct diet – that is knowing what foods to avoid and what to eat.
  2. Targeted exercises for the abs – keeping in mind that high intensity for short time periods and rest have proven to give the best results.
  3. Reduce stress levels – it has been said that stress disrupts the flow of food through the intestines and contribute to the accumulation of belly fat. Learning to relax reduces the tensions in the stomach and intestines.
  4. Reduce fatty tissue around the abdomen – this can be done with slimming creams or fatty tissue reduction supplements.


Lets Start With Diet!

Here’s what to avoid: salt, alcohol, potatoes, cookies, candy and white rice.

7 Day Diet Overview

  • Drink at least 2 liters of water every day – that much will improve and speed up your metabolism, which in reducing the abdomen is indispensable.
  • The results of the diet begin to show through the week and during the diet you can lose 2 to 7 pounds depending on the starting weight.
  • The diet of the day should be divided into different meals, it is desirable to follow the same time intervals.
  • Every day, after waking up, drink a glass of water to activate all processes in your body.

7 Day Menu

  • Monday:
    Breakfast. 50 grams of oatmeal, filled with one percent, yogurt, apple, green tea.
    Lunch. 50 grams of low-fat cheese, half a tomato, half an avocado.
    Dinner. Chicken, green onion, 50 grams of rice noodles. Tuck in the soy sauce.
  • Tuesday:
    Breakfast . Oatmeal with milk, an orange, green tea.
    Lunch . Vegetable salad, dressed with a teaspoon of olive oil.
    Dinner. Stewed zucchini, 50 grams of cheese.
  • Wednesday:
    Breakfast. Berry smoothies.
    Lunch. Sushi or a lean fish, vegetables (300 grams).
    Dinner. Fried chicken fillet flavored with lemon juice.
  • Thursday:
    Breakfast. Boiled oatmeal and an egg.
    Lunch. Steamed vegetables.
    Dinner. Greek salad with chicken (100 grams).
  • Friday:
    Breakfast . Fruit Salad.
    Lunch. Vegetable salad, cheese 50 grams.
    Afternoon tea . A cup of yogurt.
    Dinner. Two tubers of baked potatoes or 300 grams of steam cooked salmon.
  • Saturday:
    Breakfast. Boiled egg, vegetable salad.
    Lunch . Stew or steamed vegetables, rice noodles.
    Dinner. Tenderloin steak (200 grams), salad of tomatoes and peppers.
  • Sunday:
    Breakfast. Oatmeal with milk, with berries 50 grams.
    Lunch. Salad with tomatoes, low-fat cheese and cucumber.
    Dinner. Salmon with broccoli.

NOTE: The above 7 Day Menu may be repeated for another week to get the best result

A Quick Note!

In my next post I’ll go into detail about targeted exercises for the abdomen.

Until then:

  • Check out my post on Exercise.
  • To maintain a healthy waistline, get information on Slimmetry™ Dietary Supplement by registering as a customer atThe Vitamin Store.

Presented by

Louis Blake
Updated: December 12, 2019

© Copyright by Permission of:
ACandi Marketing Enterprises,
PO Box 2071, NMC, Piarco, Trinidad, W.I.

© Copyright All Rights Reserved.