Maria Hall - DASH Diet Mediterranean Solution Meal Plan: 30 Days and 100 Recipes for a Fitter, Healthier, Happier You
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DASH Diet Mediterranean Solution Meal Plan 
DASH Diet Mediterranean Solution
Meal Plan 30 Days and 100 Recipes for a Fitter, Healthier, Happier You Maria Hall
| LEGAL NOTICE Copyright (c) 2020 by Maria Hall All rights are reserved. No portion of this book may be reproduced or duplicated using any form whether mechanical, electronic, or otherwise. No portion of this book may be transmitted, stored in a retrieval database, or otherwise made available in any manner whether public or private unless specific permission is granted by the publisher. Vector illustration credit: vecteezy.com This book does not offer advice, but merely provides information. The author offers no advice whether medical, financial, legal, or otherwise, nor does the author encourage any person to pursue any specific course of action discussed in this book. This book is not a substitute for professional advice. The reader accepts complete and sole responsibility for the manner in which this book and its contents are used. The publisher and the author will not be held liable for any damages caused. |
CONTENTS DASH MEDITERRANEAN DIET Fad diets come and go. They promise quick results, and yet, they also disappear as fast as they became popular. But then there are diet plans that you can say are the real deal. They are based on years of study and research, and until now are being recognized by science as truly effective.
Two of these diet plans are the Mediterranean diet and the DASH diet. You might recall that in 2018, these two diets were tied in the number one spot for being the best overall diet as reported by the U.S. News & World Report. At the start of 2019, the same report published a new set of results, this time with the Mediterranean diet coming out on top and the DASH diet slipping down to the number two spot. Despite the latter dropping down to second place, there is no doubt to the reputation of these two diet plans. But what if there was a way to combine these two? Weve heard of the Keto-Mediterranean diet plan, but what if we could come up with a Mediterranean-slash-DASH diet plan, as well? Would the benefits be doubled? The truth is that it is possible to do so.
In fact, there are already several books written about it, one of which is that of the author and nutrition expert Marla Heller, MS, RD. In her book, she refers to the combo as the Med-DASH plan. For the sake of convenience, lets use this term to refer to our combo, too. Before anything else, its good for us to have a little background on these two world-renowned diet plans first starting with the Mediterranean Diet.
Regardless, this diet is based on foods traditionally eaten in countries like Greece and Italy. It was popularized by physiologist Ancel Benjamin Keys and his wife. In the 1960s, Keys and his team did an intensive research on the effects of the Mediterranean diet to human health. He published a number of studies in the span of fifty years, which involved seven countriesItaly, Greece, Finland, Netherlands, Japan, Yugoslavia, and the United States. In his study, he discovered that men from Greece, particularly Crete, had lower rates of heart disease compared to men from other countries. Keys concluded that the significantly lower rate of heart problems was directly linked to a diet which included mostly fruits and vegetables.
The Mediterranean diet underwent some changes over the years, but most changes were minor, which means it remained intact. Basically speaking, a Mediterranean diet involves lots of fruits and vegetables, but is also high in nuts, legumes, seeds, whole grains, herbs, spices, fish, seafood, and olive oil. The diet recommends moderate eating of eggs, poultry, cheese, and yogurt, as well as very low amounts of red meat. Its very strict when it comes to sugar and doesnt encourage the consumption of sugar-sweetened drinks, added sugars, and refined grains. It also restricts the consumption of processed meat, highly processed foods, and foods that contain refined oil.
Thats what perhaps makes it a truly reliable eating plan and is what makes its benefits legitimate. Its most well-known benefit is that its good for the heart, considering that its rich in foods high in omega-3snuts, seafood, olive oil, and a variety of fruits and vegetables. Aside from that, the Med diet is also known to boost brain health. One study that involved around 1,800 participants found that those who followed the Med diet were less likely to acquire Alzheimers disease and other related cognitive disorder in old age. This benefit can be credited to the fish and seafood component of the diet. On a similar note, the Med diet can also help with anxiety and depression.
Many psychiatrists nowadays make it a part of their treatment for patients experiencing depression and similar mental health concerns. This benefit can be associated with carotenoids in spinach, kale, and egg, which have been found to boost the good bacteria in the gut, which in turn improves the mood. According to one study, older adults who followed the Med diet were less likely to experience depression. And speaking of gut, one study found that individuals who follow the Med diet had a higher population of good bacteria in their gut compared to people who stuck to a conventional Western style of eating. The study noted that eating plant-based foods like legumes, fruits, and vegetables increased the amount of good bacteria in the body by up to 7 percent. The Med diet is also ideal for those who want to regulate their blood sugar levels.
Unlike many eating plans, the Med diet is big when it comes to healthy carbs, particularly whole grains. Wheat berries, quinoa, buckwheat consuming these instead of refined carbs helps keep blood sugar at a healthy level and improves all-around energy. Finally, the Med diet helps keep you agile as you age. If you are an older adult, this diet may help provide you with the necessary nutrients you need to help you retain muscle strength and structure and reduce your risk of developing muscle frailty by up to 70 percent.
The first research done on this diet plan found out that DASH could reduce blood pressure even with a sodium intake of around 3,300 mg per day. Two trials were initially carried out with the aim of testing their effects on blood pressure. What makes DASH unique is that the foods for the test were chosen based on food items that are conventionally consumed so that it could be easily adopted if results were good. The initial study was done between August 1993 and July 1997. Since then, a number of studies that were done involving the DASH diet discovered that it reduced the risk of various diseases, including heart disease, kidney stones, stroke, diabetes, and certain types of cancer. It has also been proven to be an effective weight loss strategy, as well as an excellent way to stay healthy.
Just like the Mediterranean diet, DASH is full of delicious, real foods. Perhaps this is the reason it was ranked as the #1 diet for eight years in a row from 2011 to 2018.
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