I can't recall if I mentioned this but on Monday when I was getting blood drawn AGAIN and the doc took my blood pressure, I was at 120/82. Which is down from 120/92! Yay! I'm slowly inching back to healthy. And it seems like the DASH diet is helping with that.
I've mentioned it before, and I'm about to talk about it again, because I'm already noticing lots of small changes. For one thing it has become easier to resist eating foods that were supposed to be consumed in smaller amounts or avoided altogether because of my fatty liver issue. For another, it is becoming easier to listen to my body's full-or-nearly-full cues. Even when eating out, I'm not plowing through the entire mountain of food. I ate only half my banh mi from yesterday, along with a handful of broccoli* and seriously, that kept me sated ALL afternoon. (One memorable day at Kabam I ate THREE banh mi on sandwich day.) It's been easier to stick to portions, while still getting all the calories I need. (I'm at 1500 calories on days where I don't work out, so don't worry, no deprivation.) Oh, and Greek yogurt is easier to eat. It wasn't sweet enough before...but now that I'm not eating sugary or processed things all day long, it's more palatable than I remember it being.
And without trying to put undue attention on weight loss, I have gone from 185 to 176.7. (If you don't count the first week's water weight fluctuations, I'm losing 2** pounds a week. Because of the ongoing health concern I made sure my doctor knew about this and she seems content that I'm fine and not overdoing it.)
My exercise has been limited to walking (because of said health concern) but John and I have done quite a bit of it lately and it seems to be paying off.
*I wasn't eating raw broccoli or anything from the brassica category, or pears last week because it turns out they are goiterogens, but the doc has said judging by my thyroid panel, it looks like I'm cleared to eat raw foods like that again.
http://www.nhlbi.nih.gov/health/health-topics/topics/dash/ - if you are interested in checking this out. The primary goal is to control blood pressure, but there are incidental benefits to weight control if that is an issue for you personally. It's fairly easy to follow, I think--the biggest change is just getting more fruits and veggies in, reducing certain processed foods, getting low-fat with dairy but still getting healthy fats from things like olive oil and nuts, and balancing your protein intake instead of making meat the centerpiece of a meal. The biggest thing is limiting your sodium. I like the baked potato option in their provided meal plan and they explain how to make low-sodium versions of things like pasta sauce.
Usual caveats: Every one is different and everyone has different body goals. Some folks don't want or even need to lose weight and can have healthy BP at any size. I'm trying to keep my advocacy limited to "This is what is working for me, and it's helping with these problems (fatty liver, blood pressure) and aiding in a self-set weight loss plan."
John is NOT doing DASH. It doesn't work for him--not because it couldn't, but because he prefers other approaches for maintaining his healthy eating habits. We are both doing pretty well with our respective approaches. (Also I notice that even if he dislikes mornings, he's been really good at getting up in the morning recently, something he'd struggled with.)
**It's not medically advised to lose more than 2lbs of weight in a week consistently. You might have water weight fluctuations, things like that, occasionally, and you don't want to lose the lean muscle mass.