The DASH Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes

The DASH Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes

Rockridge University Press

Language: English

Pages: 74

ISBN: 2:00357527

Format: PDF / Kindle (mobi) / ePub


The DASH diet has been named by U.S. News & World Report year after year as its #1 choice in Best Diets Overall, Best Diets for Healthy Eating, and Best Diabetes Diets.

Based on research by the National Institutes of Health, and endorsed by top-tier medical institutions like the Mayo Clinic and the American Heart Association, the DASH diet is a scientifically proven method to lose weight, lower blood pressure, lower cholesterol levels, and a reduce your risk of diabetes.

In The DASH Diet Health Plan, best-selling health and nutrition author John Chatham compiles the findings of the medical and scientific community, alongside dozens of DASH diet recipes, to make it easy to put the DASH diet into action.

With The DASH Diet Health Plan you will get:

• 99 DASH diet recipes for every meal, including hearty breakfasts and satisfying dinners
• A guide to 147 Dash diet foods, ranging from meats and seafood to sweets
• Tips for navigating the grocery store and choosing the right DASH diet foods for you and your family
• 28-day DASH to Fitness workout plan, which provides step-by-step exercise routines to accelerate your weight loss and jump-start your health regimen
• 14-day Menu Planner to help you easily get started on the DASH diet




















are plenty of books, websites, and DVDs that can help. If you are extremely overweight or out of shape you may want to start out with steady-paced cardio and strength training. Simply do your cardio at a moderate pace for the entire workout and skip the cardio segments in between strength training moves. After a month or two, ask your doctor about incorporating one of the interval training programs. If you want to increase the intensity of your workouts, there are a few ways to do so: For

yogurt 1-ounce slice provolone cheese 1-ounce slice mozzarella cheese Preheat the oven to 200 degrees. Brush the bread with the olive oil, place it on a plate and heat it in the oven. Mix the olives, tomato, pepper and herbs in a bowl. Add the yogurt and stir until thoroughly combined. Remove the toast from the oven and turn the oven heat to 375 degrees. Lay the provolone on top of the toast, and then spread the vegetable mixture over the top of the cheese. Lay the mozzarella slice on the

cornstarch Season the chicken breasts with paprika and black pepper and grill or broil them until cooked through, or until internal temperature reaches 165 degrees. Combine the pineapple, vinegar, raisins, onion, pepper, brown sugar, ginger, turmeric and cinnamon in a large saucepan and cook over medium heat. Blend the cornstarch with � cup water and add to the hot mixture; stir and simmer for 5 minutes and then spoon the mixture over chicken breasts before serving. Serves 6. Spicy Sausage

salt Preheat oven to 400 degrees and set the oven rack to the lower third level. Coat the cups of a muffin pan with canola oil spray. Combine the milk, flour, eggs, oil and salt in a food processor; blend for about 30 seconds. Scrape down the sides of the processor and blend another 15 seconds. Pour the batter into the muffin cups until they are just a little more than half full. Bake until the popovers are puffed and golden brown, about 35 minutes. Do not open the oven door while baking or the

and respond to insulin more efficiently, which reduces the risk or symptoms of metabolic syndrome. Reducing the amount of excess fat that is stored in the body. Vitamin C and Weight Loss Because the DASH diet is so high in fresh fruits and vegetables, you will consume a wide range of essential vitamins, minerals and antioxidants. One of the most important of these nutrients is vitamin C. In recent years, a great deal of research has come out about the value of vitamin C in weight loss —

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