Press - The DASH diet for beginners: the guide to getting started

THE GUIDE TO GETTING STARTED

SONOMA PRESS

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ISBN: Print 978-0-9895586-2-4

Understanding the DASH Diet

DASH Diet Health Plan

Transitioning to the DASH Diet

DASH Diet in Action

150 DASH Recipes

H ave you been casting around for a sustainable way to lose weight and improve your healthnot to mention feel betterthat doesnt involve trendy gimmicks, dubious pills, or hunger pangs? If youre like millions of Americans who diet each year, youre ready to trade in faddish schemes and make-believe results for something lasting and real. Enter the DASH diet. With its focus on eating an abundant array of quality, nutrient-rich ingredients, its ideal for those who have followed other plans and failed to see long-term results. And because you wont be left with that panicky feeling of deprivationor the sneaking sense that youre rationing your own foodits easy to make this plan a permanent part of your life. Besides that, the DASH diet goes beyond weight loss to reduce high blood pressure and lower the risk of cancer, diabetes, and osteoporosiswhich makes the added benefits just icing on the proverbial cake. (And, yes, desserts are allowed. But more on that later.)

Health concerns related to diet and lifestyle are at an all-time high, and its no wonder: annual statistics compiled by the American Heart Association reveal that as of 2013, nearly half of all Americans over the age of twenty are overweight or obese. Of the 154.7 million people who fall into these categories, 78.4 millionone in four Americansare classified as obese, with a body mass index (BMI) of 30 or higher.

We can wag our fingers at the standard American diet, with its empty, high-calorie foods rife with unhealthful fat, salt, and sugars. The majority of these same, overly processed foods are also completely devoid of good, heart-healthy fats. To make matters worse, those who consume these foods as a regular part of their diet are not getting enough fiber, nor are they taking in adequate vitamins and minerals.

If youre like most people, youve tried dieting at some point: youve restricted calories, youve eliminated entire food groups, youve even resorted to bizarre potions like lemon juice, cayenne pepper, and maple syrup. Diet plans like these can bring the illusion of successthey often result in immediate weight loss simply because the body is starving; however, once the body snaps out of starvation mode and normal eating resumes, those lost pounds return, often bringing even more weight gain with them.

The DASH diet is different from weight-loss plans that may have let you down in the past. In this book, youll learn how you can shed pounds and improve your health without having to give up your favorite foods or spend excessive hours exercising. Steps for success, delicious recipes, and tips for adopting healthful habits are included here to ensure that you have all the tools you need to meet your goalsthis time, for real.