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WHITE - DASH DIET MEDITERRANEAN COOKBOOK: Flavorful, Healthy, Mouth-Watering And Complete Kitchen Tested Recipes For Lowering Your Blood Pressure And Improving Your Health

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DASH DIET MEDITERRANEAN COOKBOOK: Flavorful, Healthy, Mouth-Watering And Complete Kitchen Tested Recipes For Lowering Your Blood Pressure And Improving Your Health
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Eating unhealthy meal is not safe for you and your family members and can cause lots of complications to your health such as bacteria infections, Lots of diseases and many others.Heres the best newsNow you can start enjoying healthy diets that are easy to prepare, highly nutritious, kitchen tested and beginner-friendly.Two Powerful healthy diets finally joins together to form a highly nutritious cookbook.The dash diet have always been recommended by expert doctors and nutritionistMEDITERRANEAN DIET ON THE OTHER HAND HAVE BEEN A VERY healthy recipes that are responsible for lowering your blood pressure and maintaining good healthNow, just imagine for once that these two powerful diets are joined together to form a cookbook.This simply means that this book is even much more powerful because the book structure follows the guidelines of dash diet and Mediterranean diet.As a matter of factDASH DIET MEDITERRANEAN COOKBOOK will help you to lower your blood pressure, aid your weightless journey and maintain a healthy and quality life.Inside this powerful cookbook, here are some of the LITTLE KNOWN SECRETS youll discover3 most IMPORTANT RULES YOU MUST-FOLLOW while preparing a dash/Mediterranean dietWhy Mediterranean/dash diet cookbook is very essential for your healthy life.Dash/Mediterranean diet components you must get used to if you want to prepare the best meal.Sweet and healthy breakfast recipes.Delicious lunch and dinner recipes that are easy to prepareSweet soup recipes.Nutritious desert recipes you never thought about.Vegetarian recipesPoultry and meat recipes with examplesSnacks, sides and and small platesSweet sauces and staplesPlus many more.

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DASH DIET MEDITERRANEAN COOKBOOK

Flavorful, Healthy, Mouth-Watering and Complete Kitchen Tested Recipes for Lowering Your Blood Pressure and Improving Your Health

SIMONA WHITE

COPYRIGHT 2021 By SIMONA WHITE . No part of this book is permitted to be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written permission from the author, SIMONA WHITE

TABLE OF CONTENTS

Chapter Two

Chapter Four

Chapter Eight

Chapter Nine

Conclusion

INTRODUCTION

At some point, you will begin to hear them.

They may come from the blog posts you read, the TV updates you follow, or even from your doctor as you go for one of your medical examination sessions.

These words will advise you to watch what you eat and what your diet is made of because your health depends on these. These news will go into details to give you the reasons why you must pay attention to the food you consume; how the content of your food affects your health, and what you must do to ensure that you stay on top of your health game.

Heres the truth.

Your health, to a large extent, is determined by what you eat and drink. If you intend to live long and healthy, you must be careful to pay attention to these and make sure that everything which passes through your mouth is healthy for your body.

This is why there are so many dietary patterns in the world today. Most of these plans place priority on health, and they are suitable for a specific class of people. Knowing your body, health status, and the idiosyncrasies of being you will help you select the best meal plan for your health. This is one of the first steps you must take toward living strong, long, and healthy.

In this book, we will carefully examine two of these dietary patterns; The Dash Diet/Mediterranean Dietary Patterns. This book will pay attention to these meal patterns, why they are the best for your health, and what you must know about them. In this cookbook, we will also discuss some recipes you can try out in your house, all by yourself, even if you do not have a lot of culinary skills.

This cookbook will equip you with all the information you will need to get started with the Dash/Mediterranean Meal Patterns and help you prepare your very first meals of this category.

If youre ready to explore a different world of cooking, flip on to the next page. Rest assured, however, that you would be on your way to the grocery store in no time because you would want to shop for some ingredients with which you can start preparing these mouthwatering dishes.

A trial will convince you.

CHAPTER ONE

AN OVERVIEW OF THE MEDITERRANEAN/DASH DIETS

If you pay close attention to your meals and food plans, you may have come across the Mediterranean and Dash diets. Before we proceed into the recipes, let us take a quick look at these diets and get an overall knowledge of what they are about.

The Mediterranean Diet is a diet structure that emulates the feeding habits of the early Grecians, Italians, and Spanish folk. It pulls many elements from what and how these people used to eat in the early 1960s.

The Mediterranean Diet focuses on healthy eating and emphasizes the consumption of whole foods like unrefined cereals, legumes, fruits, and vegetables, low consumption of dietary products (preferably in the form of cheese, yogurt, and condensed milk), and low consumption of wine. In addition, the Mediterranean Diet advocates increased consumption of olive oil which science has proven to be instrumental in the reduction of chronic heart diseases and type 2 diabetes.

Everything about the Mediterranean diet speaks of health, and results from research have proven that this dietary pattern can produce tremendous results in the people who stick to it.

Similarly, the DASH diet is also notorious for being another dietary pattern that places priority on health and the long-term implications of what people consume, rather than temporary satisfaction. Promoted by the National Institute of Health (NIH), the DASH diet (dietary approach to stop hypertension) emphasizes the consumption of fruits and vegetables, whole grains, poultry, fish, lean meats, and nuts. Health practitioners recommend this dietary plan for hypertensive people (battle with high blood pressure) because it plays a major role in helping their blood pressure remain checked and also reduces their risks of heart diseases.

When following either of these dietary plans, you must pay close attention to many things including the ingredients of the food you eat, when you eat, and even what you drink.

Dont worry, this book will show you a lot of healthy recipes you can try out immediately, or even prepare for your loved ones.

Outstanding benefits of the Mediterranean/Dash diets

These are the few reasons that make these diets a perfect and healthy choice for you.

The primary aim of the DASH diet is to reduce high blood pressure. This diet plan achieves this by encouraging people to consume less sodium and increase their intake of Potassium, Magnesium, and Calcium. When all these elements work together, they play a pivotal role in maintaining healthy blood pressure.

These diet plans provide a healthy alternative to junk food which causes many health complications in people over time. Instead of consuming foods that are unhealthily processed and contain a lot of preservatives, they encourage people to consume more vegetables and fruits, and whole foods.

The Mediterranean diet plays a major role in preventing type 2 diabetes, reduction in brain functions, and increases the life expectancy of people who have been able to stick to it.

These diet plans can help prevent the incidence of gastric ulcers and breast cancers. The food eaten by many people serves as risk factors for these health conditions and when a person begins to pay close attention to what they consume (by following the Dash/Mediterranean diet patterns), they reinforce their bodies against these disease conditions.

The Mediterranean diet can greatly improve your mood and overall mental health because this dietary pattern encourages sharing and enjoying your meals with loved ones. In addition, these dietary patterns can help reduce your risk of coming down with Alzheimers and Parkinsons diseases.

Why this Cookbook is essential for your health

At this point, a question may be going through your mind. "Why must I keep reading this book? Why not keep it aside and reach out for something else to keep myself occupied with? you may be asking.

Well, if you are harboring those thoughts, here are some reasons why you should keep reading this cookbook.

The recipes contained in this book have been proven to be healthy for your consumption. The ingredients used are whole, most of them healthily refined, and the use of artificially preserved ingredients has been reduced to the barest minimum.

The recipes contained in this book can help you increase your life expectancy, reduce your chances of getting the chronic diseases that have been mentioned in the last section of this chapter, and will play a major role in your prolonged health.

Variety is the spice of life, right? This is another reason you should try out the recipes that are contained in this cookbook. If you are looking for a healthy substitute for junk food or you just need something to switch your diet up with, this cookbook is your way to go.

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