Celine Walker - Dash Diet: Guide For Beginners: Simple Diet Plan With Delicious Recipes

Copyright 2016 by Celine Walker

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Introduction

I want to thank you and commend you for downloading the book, Dash Diet

Guide For Beginners: Simple Diet Plan With Delicious Recipes.

The DASH diet was created to help the 70 Million plus Americans that suffer from hypertension, or high blood pressure. This book contains information about foods and how this program can help lower blood pressure and the risk for certain diseases. The DASH acronym means Dietary Approaches to Stop Hypertension. Originally, this diet was supposed to be a weight loss diet but creators found it had other benefits as well. Almost 1 in 3 adults now have raised blood pressure and almost 1 in 2 is overweight. Those numbers are staggering, but unfortunately, no one can fix them without their own initiative.

The diet was designed by a group of doctors, scientists, and with the support of many professional organizations like the ADA. The diet was so good, in fact, that they decided that it was actually adopted as the model way to eat! It's not only those with blood pressure issue that can benefit. Diabetics and even children have shown great improvements while following the guidelines.

So, how does it work? DASH is designed to provide higher levels of certain nutrients and lower levels of others. The most important part of the DASH approach is limiting sodium, which is an easy restriction to follow for most people and simple common sense. The hardest part about sodium for the average dieter is staying away from the hidden sources like dressings and in processed foods.

The focus on the diet is whole foods and an overall healthier lifestyle which aims to make people feel younger and improve chronic conditions. There are no magic pills, no crazy eating schedule, and the foods are varied and fun. Unlike fad diets, DASH has been around a while and has proven results. Many people are following it right now, and if you're at risk or you want to fix your hypertension, then you should be too!

Thanks again for downloading this book, I hope you enjoy it!

Chapter 1 What Are You Eating?

W hile it might seem tiresome to repeat that diet and exercise can fix many health problems, it really is true. In ancient times and even through the middle ages, food was used as a tool for fixing health problems, yet today those who use this approach are often called kooks and worse for not rushing to their doctor for magic pills. Our lifestyle revolves around food. It's only in the last few decades that snacking has even existed! Snack products didn't even exist previously, but now it feels that we must have them as part of a normal diet. It's not only that. Many of these foods taste good but they're full of hormones, chemicals, additives and worse that add up and affect our body. Most people don't even know how to read nutrition labels anymore because the ingredients aren't food!

D ASH has a whole food approach, which means if you can't recognize it as a food then you shouldn't be eating it. Grab any snack in your house and look at the ingredients list. How many of those terms and items can you identify? If there are more than 5 things in it and you can't identify them or know what they are then that isn't food. While this may seem unfair and even restrictive what it's forcing you to do is consume real food. Not chemicals, not additives, not plastics and whatever else companies stuff in.

Every child went through health class and learned about diet, but it was just another class and not something most of us took to heart as part of a lifestyle. The food pyramid existed for decades as a recognized symbol of how you should be eating. Now it's gone, replaced by the ADA's My Plate to help you really see what your food intake should look like. In fact, go look up the My Plate and it will give you a meal that is DASH-friendly!

These sample meals are an ideal way to look at food, but it can be idealistic and even boring. Who wants to eat the same meal every night!

DASH sample meals are a little more flexible than the standard My Plate guideline. You should be eating less meat and more grains if you're following DASH. If you're familiar with the Mediterranean Diet the balance is quite similar. This is another reason why the diet is good for those with blood sugar issues who love to eat carbohydrates. The diet actually has three separate sets of guidelines now hypertension, weight-loss, and vegetarian. We'll be focusing on the weight-loss guidelines with lowering hypertension as a beneficial side effect; though, you can still use recipes from either guideline and still be within DASH limits.

The above graphic shows your expected daily intake of different food groups using the DASH approach. Notice there isn't a category for meals, just a whole day total. This makes it extremely flexible.

It is also required that using DASH you limit your sodium intake to less than 1500mg and avoid sugar and replacement products like Stevia or Splenda.