Jessica Queen - Dash Diet Cookbook for Beginners: This Fantastic Cookbook Will Teach You Many New Updated Recipes on the Dash Diet, to Lose Weight and Burn Fat, Easily without Sacrificing Taste!

Perhaps one of the most important benefits of this particular diet is that it can help stabilize the blood pressure levels of hypertensive people. Because this particular diet is low in Sodium, it can help go down the systolic blood pressure levels by up to 14 points. But more than benefit hypertensive individuals, the DASH Diet also comes with many advantages. Increased intake of important micronutrients: While this particular diet discourages the intake of Sodium, it promotes the consumption of foods that are rich in Magnesium, Calcium, and Potassium. Thus, those who follow this particular diet regimen can increase their intake of important micronutrients, thereby preventing nutrient deficiency. May promote weight loss: Aside from reducing the intake of Sodium, the DASH Diet may promote weight loss because it encourages people to eat foods that are rich in fiber and low in calories such as fruits, vegetables, and whole grains.

This diet also limits the consumption of too much protein and fats; thus, it can help people who want to lose weight. Stabilize blood glucose levels: The DASH Diet encourages people to consume good carbs in the form of complex carbohydrates that are rich in fiber. Complex carbohydrates take time to be converted into glucose. This also allows the body to be able to utilize the glucose to feed the cells and fewer opportunities for it to be converted into glucagon in the liver and muscles. Healthier kidneys: It is crucial to take note that high blood pressure is related to kidney diseases. The reduced intake of salt can help reduce the likelihood of kidney stone formation.

This particular diet is supported by the National Kidney Foundation. Better bone health: This particular diet encourages the consumption of Calcium; thus, it can help improve bone health. This diet will benefit people who may suffer from osteoporosis. Better heart health and cholesterol level: The DASH Diet is somewhat restrictive to the kind of fats that you take in. In fact, you are only allowed to use small amounts of oil for this particular diet but are encouraged to take in good fats such as olive oil and Omega-3 fatty acids for better heart health and good cholesterol level in the body.

Breakfast Recipes

Nuts Porridge

Preparation time: 7 hours Cooking time: 7 minutes Servings: 4 Ingredients: cup walnuts, raw cup almonds, raw cup cashews, raw 1/3 cup coconut flakes 1 egg yolk 1 banana, chopped 1 tablespoon low-fat butter 1 apple, chopped 14 ounces coconut milk 2 teaspoons vanilla extract 2 teaspoons cinnamon, powder Directions: Put almonds, cashews, walnuts and coconut flakes in a bowl, add filtered water to cover, cover, leave aside for 7 hours, drain, transfer to your food processor, add coconut flakes, egg yolk and banana and pulse.

Heat up a pan with the butter over medium heat, add apple, vanilla, coconut milk, cinnamon and nut mix, stir well, bring to a simmer, cook for 5 minutes, divide into bowls and serve for breakfast. Enjoy! Nutrition: calories 180, fat 2, fiber 1, carbs 8, protein 14

Eggs, Sausage And Veggies Salad

Preparation time: 10 minutes Cooking time: 10 minutes Servings: 4 Ingredients: 9 eggs, hard-boiled, peeled and cut into small wedges 1 pound breakfast pork sausage, casings removed 3 cups cherry tomatoes, halved 2 avocados, chopped cup onion, chopped cup cilantro, chopped A pinch of black pepper Juice of 2 lemons Directions: Shape sausage mix into small meatballs. Heat up a pan over medium-high heat, add meatballs, brown for 3-4 minutes on each side, transfer to a plate and leave them to cool down. In a salad bowl, combine the meatballs with eggs, onion, tomatoes, avocado, pepper, cilantro and lemon juice, toss and serve for breakfast. Enjoy! Nutrition: calories 180, fat 4, fiber 4, carbs 14, protein 11

Cashews And Blueberries Salad

Preparation time: 10 minutes Cooking time: 0 minutes Servings: 2 Ingredients: cup cashews, raw cup blueberries 1 banana, peeled and sliced 1 tablespoon almond butter 1 teaspoon cinnamon powder Directions: In a bowl, combine the banana with cashews, blueberries, almond butter and cinnamon, toss and serve for breakfast. Enjoy! Nutrition: calories 120, fat 0.3, fiber 1, carbs 7, protein 5