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Rust MS RDN LDN - DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together

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DASH Diet for Two: 125 Heart-Healthy Recipes to Lower Your Blood Pressure Together
Author:
Rust MS RDN LDN / Rosanne
Publisher:
Rockridge Press
Genre:
Books / Home and family
Year:
2020
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Two hearts. One nutritious diet. No leftoversthe DASH weight loss program for twoDASH (Dietary Approaches to Stop Hypertension) is a weight loss program promoted by the National Heart, Lung, and Blood Institute thats confirmed to assist management hypertension. The 125 easy, tasty recipes in DASH Diet for Two are particularly designed for two individualsmaking it straightforward for you to preserve your family wholesome, work collectively as a group, and keep away from meals waste.End the buildup of half-used components in your cupboards in addition to wasted leftovers with scrumptious recipes like Chicken Piccata and No-Bake Mad DASH Cookies, completely portioned to promote two wholesome hearts. Discover cheap, affordable, and balanced recipes for two, and enhance your weight loss program and your life-style.Inside DASH Diet for Two youll be taught:80% RuleThere arent any you-absolutely-can-never-eat-that guidelines on this ebook. Try sticking to the consuming type more often than not (which means 80 p.c or extra).Studies presentThe DASH weight loss program has been ranked Best Diet Overall for eight years in a row by U.S. News and World Report.Even extra advantagesA DASH weight loss program plan doesnt simply decrease blood strain; it might probably additionally allow you to management your weight, handle blood sugar, and decrease ldl cholesterol.Team up towards hypertension with DASH Diet for Two.

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Copyright 2020 by Rockridge Press Emeryville California No part of this - photo 1

Copyright 2020 by Rockridge Press Emeryville California No part of this - photo 2

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording, scanning, or otherwise, except as permitted under Sections 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the Publisher. Requests to the Publisher for permission should be addressed to the Permissions Department, Rockridge Press, 6005 Shellmound Street, Suite 175, Emeryville, CA 94608.

Limit of Liability/Disclaimer of Warranty: The Publisher and the author make no representations or warranties with respect to the accuracy or completeness of the contents of this work and specifically disclaim all warranties, including without limitation warranties of fitness for a particular purpose. No warranty may be created or extended by sales or promotional materials. The advice and strategies contained herein may not be suitable for every situation. This work is sold with the understanding that the Publisher is not engaged in rendering medical, legal, or other professional advice or services. If professional assistance is required, the services of a competent professional person should be sought. Neither the Publisher nor the author shall be liable for damages arising herefrom. The fact that an individual, organization, or website is referred to in this work as a citation and/or potential source of further information does not mean that the author or the Publisher endorses the information the individual, organization, or website may provide or recommendations they/it may make. Further, readers should be aware that websites listed in this work may have changed or disappeared between when this work was written and when it is read.

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Interior and Cover Designer: Darren Samuel
Art Producer: Meg Baggott
Editor: Anna Pulley
Production Editor: Rachel Taenzler

Photography 2020 Hlne Dujardin. Food styling by Anna Hampton.
by Rich Sayer

ISBN: Print 978-1-64739-311-3 | eBook 978-1-64739-312-0

This book is dedicated to my husband and sons.
Without their unwavering support, I would not have been able to commit myself as a writer. During the endless hours I spend sitting at my laptop, they pick up the slack. I hope this book makes cooking for two easier for those with high blood pressure and everyone who simply wants to plan healthy meals for two people.

Contents

one
THE DASH DIET DEMYSTIFIED

two
BREAKFAST

three
SOUPS AND SALADS

four
SNACKS

five
MEATLESS MAINS

six
FISH AND SEAFOOD

seven
POULTRY

eight
PORK AND BEEF

nine
SIDES

ten
DESSERTS AND SWEETS

Having a strong family history of heart disease, diabetes, and obesity, I was inspired to learn as much as I could about prevention. This was one of the reasons I became a registered dietitian. Its also why Im so passionate about the DASH diet. As a dietitian, I know that food plays a crucial role in staying well, but sometimes you cant prevent everything. I was diagnosed with high blood pressure after menopause, despite all of my best efforts to eat well, exercise, and prevent it. Oh, the irony! I follow a DASH eating style to keep my blood pressure under control. While I still require medication, following the diet allows me to take a very low dose.

Midlife is a challenging time of transition. Im sure that at this point in your life you are done spending hours in the kitchen! My goal is to help you enjoy eating well with minimal effort. Whether your children have left the nest, youre planning your retirement, or youve already retired, your health needs should be prioritized now more than ever. Eating well doesnt have to be hard or time-consuming.

Inspired by my Italian roots and trips to Portugal, Greece, and Hungary, this cookbook is designed to help you cook simple and delicious recipes, with practical advice to set you on the path to better health and lower blood pressure. Once you begin a few new habits and incorporate some of my recipes into your weekly rotation, youll be surprised how easy it becomes. The best part? Youll feel good! Youll also be relieved to know that the road to wellness is not as difficult as you think.

Why the DASH diet? As a science nerd, the fact that DASH has been tested with solid research showing many health benefitsincluding lowering blood pressure for those with high blood pressuremakes recommending it easy for me. The recipes in this book are specifically designed for two people, making it painless for you to keep your household healthy and stay on budget. This also is a win for the environment, as it helps reduce food waste. When trying to scale down larger recipes to suit two people, you have probably ended up with an accumulation of half-used ingredients in your cabinets. The beauty of recipes for two is that you will not have this issue.

When you make a change in your diet or lifestyle, you need support to be successful. It can be a challenge to shift your culinary style, which is why this book will be a valuable resource. Each recipe is designed to make 2 to 4 servings, with few to no leftovers. Typical cookbook recipes yield 6 to 8 servings, and no one wants to eat the same leftovers for a week, nor waste food. However, some recipes in this book will recommend cooking extra of some ingredients so you can save time and use them in another meal that week. This will give you more leisure time. Who doesnt want more time for fun?

In this chapter Ill help you understand what the DASH diet is and how it can - photo 4

In this chapter, Ill help you understand what the DASH diet is and how it can benefit your health. The DASH eating plan is based on a framework of foods, but it isnt overly restrictive. Therell be no you-absolutely-can-never-eat-that rules in this book. I only suggest that you try to stick to this eating style most of the time (meaning 80 percent or more). Youll be able to enjoy a wide variety of foods on this plan. You may find you eat less of some foods and more of others, but the goal is a balanced plate that lowers blood pressure and keeps you active and healthy.

According to the National Health and Nutrition Examination Survey of 20152016, more than 60 percent of all adults over the age of 60 develop high blood pressure. While being overweight increases your risk, you dont have to be overweight to be diagnosed with hypertension. Whether you are approaching midlife, are smack in the middle of it, or beyond, theres a good chance the DASH diet is a good fit for you.

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