THE 7 PRINCIPLES OF "HEALING" YOUR BLOOD PRESSURE.

Many are still asking about the ketogenic diet vs the "vegan" diet, and so many still won't exercise or train in the gym much at all. People are still removing salt and are STILL stuck taking medications with countless side effects, due to high blood pressure. Many still drink soda/pop as if the human body were designed for it's internal organs to need phosphoric acid. Disclaimer:

THIS IS NOT A KETO/ANTI-KETO BLOG.

THIS IS A PRO-HEALTH INFORMATIONAL. Heart disease has MANY risk factors, and countless genetic and environmental contributions that are completely unavoidable for part of every population. Also, I have not tried Keto, so I'm no expert. However, I now know of 8 keto-related deaths from people who have asked me over the last few years(some had pre-existing conditions). But again, I'm no expert on the subject of the ketogenic diet. What IS understood is the direct connection between the consistent, high-volume consumption of foods that elevate low-density lipoproteins cholesterol(LDL), and arterial sclerosis; there is no more consistent cause of premature death than heart disease. Heart disease is not a random illness, and the Almighty God does NOT clog arteries.

"A little bit of medication" is FAR too much medication to take for what could be improved. It is caused primarily by varying combination of a lack of exercise, high consumption of low-density lipoproteins and cholesterols, and consuming far too little water and fresh produce daily. We are designed to need a certain amount of things, and without those things, we decay faster and struggle more often with countless random illnesses. Very INCREDIBLE human beings with very big dreams and accomplishments were snatched away from us all far too soon to this ugly and highly preventable illness. The high plant/low fat/whole food method has no known correlation to causes for death whatsoever. Without further ado, here are THE 7 KEYS TO BLOOD PRESSURE AND OVERALL HEALTH SUCCESS:

1. WATER:

Half of your body weight in ounces daily is the right amount of water to consume to properly hydrate your organs, discard almost all toxins, eliminate inflammation, prevent diseases/illnesses, promote proper hormone production, help prevent genetic damage, and sustain upright spinal integrity. The vast majority of back pain sufferers are actually dehydration concerns. Water is an absolute necessity, and a negative opinion about drinking water is actually a subconscious pursuit of health concerns(sorry, not sorry).

7 Things to get about water: 1. Start with one 8oz glass of water first thing in the morning, one glass after each time you eat(even after junk food), and one glass as the last thing you consume for the day. 2. The increased urination rate will decrease over time, as the body will need to flush out enormous amounts of toxins before it can fully absorb the water and reduce bathroom visits. 3. Remember that this is a process, and clean water is a break for all of your "filtering" systems. 4. Increase your morning water intake over time so that your body can discard dead tissues and bacterium throughout the day, rather than interrupting your rest with late bathroom trips. 5. If you carry excess body weight, are taking up regular exercise as a new activity, and plan to meet your daily hydration needs, your body will reduce it's mass to a healthier body weight. 6. If you feel thirsty it means that you have already been dehydrated for quite some time. 7. Water is the beginning of all solutions to all illnesses that are able to be corrected by consumption.

2. EXERCISE:

Exercise is not something to fear, but is something to learn about; to understand; a necessity. Exercise offers countless benefits to the heart and all organic systems. Take the time to learn how to make it work best for you. many beginners start with walking. I suggest the elliptical machine. It removes the joint pressure so that you can increase intensity without adding joint wear and tear. Start slowly and gradually increase your intensity over time. If you felt like 10 minutes was too much, take a 2 minute breath and try again for 6 minutes, repeating until totalling 30 minutes(in the next gym visit try to go longer without a break). The ultimate goal is running a mile consistently and without discomfort. It can take a week. It can take 3 years. As long as you're trying consistently, you're improving. Being out of breath is a GOOD THING, as it is a chance for your lungs to develop more strength to keep you here on this planet.

Breathe deeper during exercise and during breaks to oxygenate your blood, muscles and organs. Breathe deeply after exercise to continue to detoxify and strengthen your lungs. All other organs can heal themselves, but your lungs need your cooperation.

3. PRODUCE:

Plants are our natural multivitamins. Think about it: multivitamins don't have protein and cholesterol like meats, but have niacin, vitamin C, A, B vitamins; all amply found in plants. Why were multivitamins created? One reason: we don't like vegetables enough to get enough of what we need. Unpopular fact: vitamins and their effects are NOTHING compared to eating the actual enzyme-creating, nutrient-rich, healing, hydrating, hormone-balancing plants.

There is so much to cover on this subject, so we will keep it short to give the

7 foods to consume daily(if not allergic): 1. Greens (4 cups) ale, arugula, collards, spinach, romaine, etc. 2. Beans (1-2 cups, 2+ cups if allergic to nuts) black beans, chickpeas, kidney beans, etc. 3. Whole grains (1-2 cups) quinoa, whole wheat pasta, oatmeal, brown rice, amaranth etc. 4. Whole fruits (4 minimum) apple, berries, pineapple, lemon, banana, melons, etc. 5. Fresh Herbs (2oz minimum) parsley, cilantro, oregano, basil, etc. 6. Nuts (1-2oz, more if exercising regularly) almonds, walnuts, sunflower seeds, pumpkin seeds, hemp seeds, chia seeds, ground flaxseeds. 7. Roots (varies) some whole, some juiced, some cooked, it depends on the root. Beets, turmeric, ginger, sweet potatoes, carrots, maca, white potatoes(which have more nutritional value than almost ALL known foods, but still best consumed in moderation).

4. MEDITATIVE PRACTICES:

The autonomic nervous system is regulated by the hypothalamus region of the brain, and unconsciously regulates bodily functions such as the heart rate, digestion, respiratory rate, pupillary response, urination, and sexual arousal.

Part of the autonomic system system includes the parasympathetic and the sympathetic nervous systems. The parasympathetic system conserves energy as it slows the heart rate, increases intestinal and gland activity, overall healing and recovery, and relaxes sphincter muscles in the gastrointestinal tract.

The sympathetic nervous system directs your hormone responses to stimuli. The explosion in your stomach in response to extreme sadness is the adrenal glands' burst of cortisol (the stress hormone responsible for waking you up in the morning, and can also damage organic functionality in overproduction). That response is the result of the sympathetic nervous system's "fight or flight" responsibility. It is designed to perform many operations, including the extreme strength in the stories about women who picked up a cars to save their kids' lives. A stressful life leads a person toward sustaining the "fight or flight" mechanism all day, all night, every single day, never actually applying the parasympathetic nervous system that is responsible for all overall healing and recovery. Deep breathing exercises, meditation, yoga, mindfulness and deep long silence are some de-escalation practices that can help reduce your cortisol levels, and help balance all hormones. Sleep improvement, blood pressure regulation, and less stress are all side effects of the de-escalation activities.

7-step Deep breathing exercise for healing sleep: Step 1. Before bed turn off all lights and electrical devices in the room. Step 2. Lie down on your back in your bed or resting place, close your eyes and mouth, breathing calmly through only your nose. Step 3. Draw your awareness to the speed of the beat of your heart and become aware of the rhythm. Step 4. Inhale deeply, filling the lung and stomach with air, but without adding pressure to the breadth of the breath, for approximately 5-6 seconds, and exhale just as slowly. Step 5. Draw your attention to the rhythm of the heart beat again. Feel it slow down. Step 6. Repeat the 5-6 second inhale and 5-6 second exhale, 20 times consecutively. Stage 7. If you've reached 20 breaths, return to your calm, uncontrolled breathing. This practice can be done nightly and can help improve all parts of life.

5. DHA AND EPA:

DHA, docosahexaenoic acid, and EPA, eicosapentaeonic acid, are omega-3 fatty acids that are primary structural components of the human brain, cerebral cortex, skin and retina of the eyes. They are found amply in salmon, anchovies, and other fatty fish. DHA and EPA are not found in plant sources. There was once a time when we humans could acquire the necessary amount of DHA and EPA from simply drinking natural water, but industrial farming practices and food markets have completely decimated this natural process and as we are now relegated to depending on the consumption of flesh of cold water fish.

Supplements made from microalgae are the best sources of DHA and EPA.

Adequate DHA and EPA levels are linked to a reduced risk of depression. These fats support serotonin, a nerve messenger that has anti-inflammatory effects on nerve cells and helps balance your mood. Doctors suggest that 200-500mg of DHA and EPA daily, or every other day, is the sufficient amount to promote good health.

Alpha-linolenic acid is found in some seeds like walnuts, flaxseeds and chia seeds. Consuming these amply, daily, while consuming a daily supplement of DHA and EPA, creates a process that turns ALA into DHA and EPA and multiplies the effectiveness of the supplement. Due to extreme overfishing and oceanic dead zones, I suggest purchasing the microalgae supplement and consuming omega-3 rich seeds each day to meet and succeed daily needs.

6. Eliminating/reducing concentrated saturated fats and high cholesterol foods:

Cholesterol is an important component in all cell membranes and is used to make essential molecules such as hormones, fat-soluble vitamins, and bleach acids to help digest food.

Low density lipoproteins, LDL cholesterol, is most negatively affected by the consumption of flesh from the ungulate subspecies(cows, pigs, horse, etc) and large water life(whale, dolphin, etc.) have very negative impacts on the human LDL cholesterol levels, when consumed regularly and in high quantities. It has been recommended that 4oz is the daily recommendation for the healthy consumption of meats in general. This includes all animals of land and air, as well as large sea life.

HDL, high-density lipoproteins, are crucial in the transport of cholesterol from cells and tissues. HDL removes cholesterol deposited in the walls of blood vessels/arteries to send it all to the liver.

7 Food groups that raise HDL levels: 1. Avocados 2. Beans 3. Whole grains 4. Nuts(almonds, brazil nuts, pistachios) 5. Chia seeds, ground flaxseeds, hempseeds 6. Eggs(local, non-gmo fed, free range) 7. Salmon, mackerel, krill, anchovies

7. A SCHEDULED ROUTINE WITH ACCOUNTABILITY AND FORGIVENESS:

Anyone who succeeded in anything, was consistent in something that took precedence over everything and came second to nothing.

7 STEPS TO PLAN YOUR YEAR AHEAD.

1. Carefully create a visual schedule that covers the next calendar year, including workout dates and times, grocery shopping lists, recipes for healthy dinners, goals and even cheat days on holidays.

2. Plan your workout structure with a professional if you cannot acquire the services of a professional.

3. Include a daily stretching routine with at least 10 different stretches, holding each for at least 30 seconds.

4. Get a membership at a local gym or create a dedicated space in home to be used for the purposes of exercise. 5. Make your experience as tailored to your needs as possible i.e. keeping a change of clothing at the gym with headphones, have a speaker available for music or motivational tunes, breath mints for the potential social encounter, etc. 6. Carry a water container around with you to continue to refill to reach your requirements for water intake. Adding a few slices of lemon, cucumber and pineapple can add flavor and phytochemical value. 7. Plan to lift weights, or some form of challenging resistance training. Even moderate lifting can prompt improvement in bone density, blood pressure and help balance hormones. The 7 best resistance/lifting exercises are: 1. Dips. A beginner's variation can be done with hands on the side of a bathtub or on a stable chair, and knees bent at 90°. 2. Chin ups. A beginner's variation can be don on a Smith machine with the feet on the ground, bending st the knees. 3. Pushups. A beginner's variation can be done with the knees down on the floor. 4. Walking lunges. Best with bodyweight only for beginners, and can be improved by holding weights in hands or barbell weight on the shoulders. 5. Dead lifts. For beginners, they are best practiced with a near weightless bar that is at least 50% longer than your shoulders are wide. Form is crucial, so patient preparation is absolutely necessary. 6. Clean and press. For beginners, they are best practiced with a near weightless bar that is at least 50% longer than your shoulders are wide. Form is crucial, so patient preparation is absolutely necessary. 7. Squats. For beginners, they are best practiced with a near weightless bar that is at least 50% longer than your shoulders are wide. In your planning, be sure to note each time you fall off the wagon. Forgive yourself, and get right back on. Do not create consistency with falling off the wagon, but document what you feel caused the failure, and decid to be aware of that concern so that you are better equipped to handle stressors and cravings. We are all human, and humans make mistakes. There's nothing wrong with forgiving yourself and continuing to fight the good fight. MAKE IT A GREAT NEW YEAR EVERYONE! #iamkalmesewell