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This is a self-led 8 week course designed to help adults lower their blood pressure. This course goes way beyond 'eat less salt and lose weight'. It will help you understand the many facets of food that can significantly lower your blood pressure whether or not you are on blood pressure lowering medication.
The 'textbook' for this course is Blood Pressure Down- The 10-Step Plan To Lower Your Blood Pressure In 4 Weeks Without Prescription Drugs, by Janet Bond Brill PhD,RD,LDN.
Each week reviews a unique lifestyle therapy. You will learn how to embrace each lifestyle change by reading, watching a video lecture, taking a review quiz, and best of all, watching 'how to' videos!
The 'how to' videos include cooking demonstrations featuring Chef Mark Ferrante and Registered Dietitian Georgia Boley. Whether it is soy, greens, beans, or chocolate, together we will show you how to prepare delicious blood-pressure lowering foods. All recipes will be provided!
To monitor your improved blood pressure progress through the course, a registered nurse will demonstrate how to take your blood pressure properly and accurately from home.
To further help lower your blood pressure, there are video demonstrations using biofeedback measuring devices and guided imagery with health coach Amy Steel.
Last but not least- this course includes basic deep breathing and yoga demonstrations presented by certified yoga instructors Michele Fritz and Evelyn Ferrante.
If you strongly desire to use food as your medicine instead of prescriptions, this is a course for you.
(Note- this course is not intended as a replacement or alternative to medical advice from your doctor. If you have any specific questions about any medical matter, you should consult your doctor. If you think you may be suffering from any medical condition, you should seek immediate medical attention. You should never delay seeking medical advice, disregard medical advice or discontinue medical treatment because of information in this course. Individuals with high blood pressure should first consult with their personal physician before making any of the lifestyle changes suggested in this course).
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|Section 1: Week 1- The Background (Introduction and chapters 1-3).|
This is an overview of the class. This overview includes a check list of what you need to do the first week. It also outlines the important points from the introduction and chapters one through three of your book.
Before you begin this course, please read the syllabus attached here.
In this video a registered nurse demonstrates how to use a home blood pressure device to track your progress through this course.
This is a powerpoint review of labs that help track your cardiovascular health. This video explains what these labs mean and why it is a good idea to have some or all of them drawn before and after this class to help you see how lifestyle changes can significantly improve your health.
|Quiz 1||25 questions|
Review of key concepts for chapters 1 thru 3
|Section 2: Week 2- Chapters 4,5- The Basics|
This video reviews sodium recommendations in this course. Mark and Georgia look at where sodium comes from in the diet, the history of salt in the human diet, and what to look for when trying to follow a low sodium meal plan.
Chef Mark Ferrante prepares a delicious low sodium winter soup, providing tips on preparing foods with lots of flavor and little sodium. Recipe is provided.
Georgia and Mark review what oils are the heart-healthiest, discussing how knowing smoke point is important to consider when cooking for health.
This is a powerpoint lecture reviewing chapter 5 of the book. It outlines strategies to help achieve the course goal of losing 1-2 lb a week to reach a healthy weight.
Test Your Understanding- Chapters 4,5.
|Section 3: Chapters 6-8- Adding Minerals|
Georgia reviews the recommended amounts of potassium, magnesium, and calcium to help lower blood pressure. Examples of food sources are included.
This lecture demonstrates how to cook healthfully with greens. Mark and Georgia will show you how to prepare sautéed greens and kale chips. Also reviewed are herbs and spices that work well with greens, adding flavor, magnesium, calcium, and potassium, without adding salt.
Test Your Understanding- Chapters 6-8
|Section 4: Chapters 9-11- Adding Chocolate, Soy, and Red Wine|
Georgia reviews how much soy protein is recommended daily to lower blood pressure. She also reviews:
1. Sources of soy
2. How soy can lower blood pressure
3. GMO's and soy
4. Breast health and soy
5. Specific nutrients in soy that are beneficial- including genistein, daidzein, and calcium.
Mark prepares delicious Thai chicken and tofu stir-fry. Georgia and Mark review nutrition and preparation tips when cooking with tofu. Georgia surprises Mark with dessert!
Georgia discusses the difference between cocoa and chocolate. She reviews how chocolate can help lower blood pressure, and how much is recommended a day.
Georgia reviews the pros and cons of alcohol consumption, and how phytochemicals in red grapes and ethanol can lower blood pressure.
Georgia and Mark discuss strategies to de-gas beans. Also reviewed is how to make nut butters as well as almond milk.
Test Your Understanding - Chapters 9-11
|Section 5: Chapter 12- Supplements for Blood Pressure|
Power point reviewing Vitamin D, Coenzyme Q10, Omega 3 fatty acid, and Vegetable Juice as daily supplements to help lower blood pressure. How these supplements work, what doses to take, and amounts that naturally occur in food are reviewed. Georgia also provides a list of nutrition supplements to avoid if you have high blood pressure.
Test Your Understanding- Chapter 12
|Section 6: Chapter 13- Exercise|
Benefits of Exercise with Jeannie Anderson
Evelyn Ferrante walks us through deep breathing exercises that promote relaxation and lowering of blood pressure.
Certified yoga instructor Michele Fritz leads a 10 minute basic yoga session.
Test Your Understanding- Chapter 13
|Section 7: Putting It All Together|
Week 6 and 7 - Putting It All Together.
|Section 8: Course Completion- Celebrate your Progress!|
Week 8- Putting It All Together- Measuring Progress and Staying Motivated
Georgia Boley began private nutrition consulting in 2010, and has recently expanded to open a private consulting business.
Georgia is a registered dietitian with 15 years of clinical nutrition experience. Worksite history includes the Cleveland VAMC, University Hospital Case Medical Center in Cleveland OH, Sheridan VAMC, Sheridan Memorial Hospital, Welch Cancer Center, and Westview Life Care Centers of America.
In addition to private consulting, Georgia teaches nutrition classes at Sheridan Community College and is the dietitian at Sheridan Senior Center.
Georgia received her bachelor’s at the University of Wyoming. She completed her master’s and dietetic internship at Case Western Reserve University and Cleveland V.A. Medical Center in Cleveland, Ohio.
Georgia is a registered dietitian (RD), and licensed dietitian (LD) in Wyoming. She was a Certified Diabetes Educator (CDE) from 2000 to 2005 and currently is a Board Certified Specialist in Oncology Nutrition (CSO) from the Academy of Nutrition and Dietetics (AND- formerly known as American Dietetic Association).
Georgia currently is in her fourth year of teaching as an adjunct at Northwest Community College in Sheridan Wyoming. She teaches Nutrition for Healthcare as well as Introduction to Sports Nutrition.
Georgia has frequently been a key speaker for public nutrition presentations and at conferences, including the Wyoming Annual Certified Dietary Manager Meetings and for the Wyoming Cancer Care Symposium.
Georgia’s private practice services include nutrition counseling for an array of nutrition issues, particularly for sports, cardiovascular, wellness, and gastrointestinal health. Other services include nutrigenomix testing (eating according to your genes), kitchen clean-out, and grocery guidance. In addition, her website offers free nutrition tips including a blog and youtube videos updated quarterly. For more information check out www.tailorednutritionllc.com.
Health Insurance Credentials
Georgia is credentialed with Wyoming BC/BS, Aetna, United Health Care, EBMS, and Cigna.
Mark Ferrante is a professonal chef with over 15 years experience in the culinary field. Chef Ferrante has been employed in a wide variety of settings in the industry including hotels, private restaurants, and golf and country clubs. Chef Ferrante is a Certified Executive Chef throught the American Culinary Federation and is currently Executive Chef at Skyline at First Hill. A high end multifaceted retirement and healthcare facility in Seattle, WA.
Chef Ferrante earned his Associtates Degee in Culinary Arts from The Art Institute of Houston in June 1998. Prior to this, he earned a Bachelor of Arts degree in Criminal Justice from The University of Texas at San Antonio.
Chef Ferrante obtained his Certified Executive Chef ceritification through the American Culinary Federation (ACF) in May 2009. He has also won several gold and silver medals in ACF sanctioned culinary competitions including The Taste of San Antonio, an international culinary event, and A Taste of Elegance, sponsored by the National Pork Board.
Chef Ferrante has served as adjuct culinary instructor at The Wyoming Culinary Acadamy at Sheridan Junior College in Sheridan, WY.
Chef Ferrante has participated in televisionspots for KENS-TV in San Antonio, TX., many public cooking demonstrations and has guided numorous cooking classes. He has privately catered several functions for community non-profit organizations including Habitat for Humanity and Reproductive Health Care of The Bighorns.