Barrington - DASH Diet Detox 14-day Quick-Start Plan to Lower Blood Pressure and Lose Weight the Healthy Way

Text copyright 2016 Kate Barrington. Concept and design copyright 2016 Ulysses Press and its licensors. All rights reserved. Any unauthorized duplication in whole or in part or dissemination of this edition by any means (including but not limited to photocopying, electronic devices, digital versions, and the Internet) will be prosecuted to the fullest extent of the law. Published in the US by: Ulysses Press P.O. Box 3440 Berkeley, CA 94703 www.ulyssespress.com ISBN13: 978-1-61243-534-3 Library of Congress Control Number: 2015944217 10 9 8 7 6 5 4 3 2 1 Acquisitions Editor: Kelly Reed Managing Editor: Claire Chun Project Editor: Alice Riegert Editor: Rebecca Pepper Proofreader: Lauren Harrison Index: Sayre Van Young Cover design: what!design @ whatweb.com Cover artwork: Bufo/shutterstock.com Interior design and layout: Jake Flaherty NOTE TO READERS: This book has been written and published strictly for informational and educational purposes only.

It is not intended to serve as medical advice or to be any form of medical treatment. You should always consult your physician before altering or changing any aspect of your medical treatment and/or undertaking a diet regimen, including the guidelines as described in this book. Do not stop or change any prescription medications without the guidance and advice of your physician. Any use of the information in this book is made on the readers good judgment after consulting with his or her physician and is the readers sole responsibility. This book is not intended to diagnose or treat any medical condition and is not a substitute for a physician. This book is independently authored and published and no sponsorship or endorsement of this book by, and no affiliation with, any trademarked brands or other products mentioned within is claimed or suggested.

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CONTENTS Do you frequently experience gas, bloating, or indigestion?Do you suffer from chronic fatigue or muscle aches?Do you struggle to maintain a healthy weight, or are you trying to lose weight?Do you have trouble falling asleep at night or concentrating during the day? If you answered yes to any of these questions, your body could be in a state of toxicity right now and you may not even know it. There are many common toxins to which you are likely exposing yourself each and every day. The food you eat, the air you breathe, and the products you use on a daily basis could be loaded with harmful toxins that your body just doesnt know how to handle. The human body is amazing, and it does have a few natural detoxification systems in place to deal with these daily toxins, but when you expose your body to more toxins than it can handle, the excess may be stored in your cells, causing you to experience the symptoms just described.

There are countless fad diets designed to help you detoxify your body, but many of them promise unrealistic results and are not founded on any real scientific principles. The DASH diet, on the other hand, is based on dietary protocols set forth by the National Heart, Lung, and Blood Institute, and it may be just the tool you need to detoxify your body and improve your health. The original DASH diet (short for Dietary Approaches to Stop Hypertension) was created as a tool to help individuals diagnosed with or at risk for hypertension to lower their blood pressure without medication. Because it is founded on the principles of whole-food nutrition, however, the DASH diet provides a great many other benefits as well, including improved nutrition and detoxification. The DASH diet is the foundation upon which the DASH diet detox program was developed. The DASH diet detox program is not another complicated fad diet that requires you to count calories or obsess over every little thing you eat.

This simple 14-day meal plan requires only that you replace the processed foods in your diet with nutritious whole foods like fresh fruits and vegetables, whole grains, and lean protein. By making a few simple changes to your diet and your lifestyle, you can drastically improve your health, detoxify your body, and even lose weight. In the pages of this book you will find the tools and information you need to start following the DASH diet and, in doing so, completely transform your life. If you are ready to experience the benefits of this amazing program, turn the page and keep reading. The DASH diet is a lifelong approach to healthy eating thats designed to help treat or prevent high blood pressure (hypertension). The DASH diet encourages you to reduce the sodium in your diet and eat a variety of foods rich in nutrients that help lower blood pressure, such as potassium, calcium, and magnesium. DASH Diet: Healthy Eating to Lower Your Blood Pressure, Mayo Clinic Think back, if you can, to all of the foods you ate within the past 24 hours.

Did any of them come from a box or a package? Did you purchase any from a fast-food restaurant? Did you season your foods with salt or sweeten them with sugar? If you answered yes to any of these questions, not only are you are likely to end up with high blood pressure, but you are also at increased risk for a number of chronic diseases and conditions, including heart disease, type 2 diabetes, arthritis, asthma, and more. This group of diseases is often referred to as lifestyle diseases because they result from lifestyle choices such as diet and lack of exercise rather than genetics or other factors. Hypertension, or high blood pressure, affects about one in three adults in Americathats about 65 million people. As part of a healthy lifestyle, the DASH diet can also lead to detoxification, which in and of itself provides a great many benefits. What Is the DASH Diet? As you have already learned, the DASH diet is an eating plan designed by the National Heart, Lung, and Blood Institute to help hypertensive adults lower their blood pressure naturally, without medication. The DASH diet does not require you to obsessively count calories or severely restrict your diet.

It is a healthy eating plan that focuses on whole foods and portion control. The average American diet is saturated with unhealthy processed foods, trans fats, added sugar, and sodium. The DASH diet is not complicated or difficult to follow; it simply requires you to reduce your daily sodium intake and focus your diet on whole foods. Included in the DASH diet are foods like fresh fruits and vegetables, nuts and seeds, fish and poultry, and low-fat dairy products. Also included in the DASH diet are high-fiber foods like beans and legumes, as well as heart-healthy monounsaturated fats like avocado and extra virgin olive oil. Although this diet plan does not require you to count calories if you do not want to, there are recommendations for the number of servings you should consume from each food group on a daily basis.

Tracking your caloric intake will help you to achieve the right balance of these foods and to ensure that your daily nutritional needs are met. You will learn more about the foods included in the DASH diet and the recommended daily servings in the next chapter. Benefits of the DASH Diet Although the DASH diet was originally developed to help individuals lower their blood pressure, it provides many additional benefits. The DASH diet was not originally intended for temporary use, as many fad diets are. It was developed as a lifestyle change that can and should be maintained for life. The DASH diet detox is designed to help get you started with the DASH diet so you can enjoy lasting benefits for improved health and wellness.