Liam Sandler - Dash Diet Cookbook for Beginners: 21-Day Dash Diet Meal Plan to Lose Weight and Lower Your Blood Pressure

DASH DIET COOKBOOK
FOR BEGINNERS 21-Day Dash Diet Meal Plan to Lose Weight and Lower Your Blood Pressure Liam Sandler 2019 Table of Contents INTRODUCTION Before we get into our 21-day meal plan and DASH diet guide, lets look at what the Dash Diet stands for. Dietary Approaches to Stop Hypertension is what it means, so as the name suggest its meant to control hypertension through the way you eat. Its a common misconception that this means youll be on a vegetarian diet, but its a well-balanced diet that mainly focuses on low fat dairy, fruits, whole grains and vegetables. You minimize fat and sodium, but that doesnt mean you have to cut meat out completely. The Health Benefits There are many health benefits to this diet, which include the following.

• Minimizing Hypertension: Its effective in reducing the sodium content of what you eat, which helps to control hypertension.

  Sodium maintains the fluid balance of your body, so high sodium equal hypertension. Less sodium naturally lowers it.

• Fighting Osteoporosis: The Dash diet is full of calcium, proteins and potassium which can fight against the onset of osteoporosis. It helps to prevent he loss of bone strength as well as form.
• Prevents Cancer: This diet is rich in antioxidants which can help to prevent cancer.
• Reduced Obesity: If you have a healthy and balanced diet, it activates the metabolism to a sharper ate which will decompose the stored fat deposits. The dash diet is rich in fibers and low on fat, so it helps you to shed the pounds, especially because exercise is still a must.
• Improved Heart: Heart conditions are often caused by the arteries, valves and veins being clogged with fat which obstructs the blood flow, and it pressurizes the heart which can cause a large list of cardiovascular disease. The Dash diet eradicates the problem by reducing your fat intake which reduces your risk of heart disease.
• Preventing Diabetes: With the Dash diet you get rid of empty carbs which decreases the amount of simple sugars that are found in your blood. This will help you to reduce your risk of diabetes.
• Helping Kidney Function: Kidneys are important to maintaining the fluid balance with the help of both sodium and potassium.

  When the balance is disturbed by hypertension, then the body holds onto more fluid which can cause high blood pressure. The Dash diet can improve the kidney function.

About the Program The Dash diet focuses on food consumption. You look at the total amount of calories and the content per meal for each serving. When you switch to the Dash diet, its best that experts look into the routine you have, contemporary health conditions, your metabolism level, and ailments as well as exercise routines. This will help you to tailor the Dash diet to you. Why It Works So, you now know the basic benefits of the Dash diet, but lets take a deeper look on why the Dash diet truly works.

Its Inclusive There are few limitations to the diet, and there is every food item available even though some of them do have modifications. There are guides to Dos and Donts of this diet and ingredients. Since its a general diet, its inclusive to people from most walks of life. Promotes Exercise Like most diets that actually work, this diet does not only focus on food. It promotes physical exercise as well. With the Dash diet you get visible results because it stresses daily exercise and routine physical activities.

You dont have to overdo the exercise with this diet, but daily exercise is a requirement if you want to trim the fat and help promote heart health. Proportions The Dash diet focuses on foods and serving sizes. Balance is key, and its checked regularly. You must have a correct amount of all ingredients for this diet, because nothing is good in excess. Here are the servings thats been determined.

• Grains: 7-8 Daily Servings
• Fruits: 4-5 Daily Servings
• Vegetables: 4-5 Daily Servings
• Low Fat & Fat Free Dairy Products: 2-3 Daily Servings
• Meat, Poultry & Fish: 2 or Less Daily Servings
• Nuts, Seeds & Dry Beans: 4-5 Servings Per Week
• Fats & Oils: 2-3 Daily Servings
• Sweets: Less to 5 Servings per Week

Now you should look at what a serving consists of.

One serving is the following.

• A slice of Bread (Not White Bread)
• 1 Cup of Fruit, Raw
• 1 cup of Vegetables, Raw
• Cup Cooked Vegetables
• Cup Cooked Fruit
• Cup Cooked Rice
• Cup Cooked Pasta
• 8 Ounces of Milk
• 3 Ounces Cooked Meat
• 3 Ounces Tofu
• 1 Teaspoon Oil

Foods to Have Here are some foods that you should have, but remember that nothing is good in excess.

• Vegetables
• Fruits
• Poultry
• Seafood
• Seeds
• Pork
• Beef
• No Fat Dairy Products
• Low Fat Dairy Products
• Nuts
• Grains

Foods to Avoid These foods you should try to limit as much as possible, and it would be better if you could cut them out of your diet all together.

• Salt
• High Fat Dairy Products
• Salted Nuts
• Sugary Beverages
• Processed Food
• Animal Based Fats (In Excess)

21 Day Meal Plan The point of this meal plan is to help you get started with the DASH diet. If you can commit to a diet for twenty-one days, youre more than likely going to form habits that will make it easier to commit to it long term and even make it a lifestyle choice. Youre allowed two snacks a day, and one of those snacks can be dessert.

In this diet plan, youll notice that snack two is before dinner, but you can move it after dinner as well. Just remember to never eat two hours before going to bed. Versatility is also a key point in this meal plan. Youll find that many recipes used for desserts can also be a snack, many side dishes can be a snack, many lunches and dinners can be switched, and so on. There is always a little something you can add to mix up your week, even if your ingredient list is low. Of course, when looking at the dinner options, when they are just entrees, you can add sides to them to meet your requirements for the day.

For example, add in a salad if you havent had enough vegetables. Add in steamed vegetables, a cup of fruit, a little pasta, and so forth to meet your portions requirements. Day 1 Breakfast: Ginger Congee Snack 1: 1 Pear Lunch: Curry Chicken Pockets Snack 2: Toasted Almond Ambrosia Dinner: Beef Stir Fry Day 2 Breakfast: Sweet Avocado Smoothie Snack 1: 1 Orange Lunch: Fun Fajita Wraps Snack 2: Apricot Biscotti Dinner: Currant Pork Chops Day 3 Breakfast: Cheesy Omelet Snack 1: 1 Apple Lunch: Tenderloin Fajitas Snack 2: Apple Dumplings Dinner: Spicy Tomato Shrimp Day 4 Breakfast: Egg Melts Snack 1: Cup Fresh Mixed Berries Lunch: Peanut Sauce Chicken Pasta Snack 2: Apricot Biscotti Dinner: Easy Barley Soup Day 5 Breakfast: Blueberry Muffins Snack 1: Cup Strawberries Lunch: Vegetarian Stuffed Eggplant Snack 2: Apple & Berry Cobbler Dinner: Shrimp & Corn Chowder Day 6 Breakfast: Egg Melts Snack 1: 1 Banana Lunch: Vegetable Tacos Snack 2: Squash Fries Dinner: Coconut Shrimp Day 7 Breakfast: Mushroom Frittata Snack 1: 1 Green Apple Lunch: Chicken Cherry Wraps Snack 2: Apple & Berry Cobbler Dinner: Asian Salmon Day 8 Breakfast: Blueberry Muffins Snack 1: 1 Asian Pear or Regular Pear Lunch: Tuscan Stew Snack 2: Vegetable Kebabs Dinner: Easy Beef Brisket Day 9 Breakfast: Ginger Congee Snack 1: Cup Blueberry & Raspberry Mix Lunch: Easy Barley Soup Snack 2: Caramelized Sweet Potatoes Dinner: Basil Halibut Day 10 Breakfast: Cinnamon Apple Overnight Oats Snack 1: Cup Carrot Sticks Lunch: Arugula Risotto Snack 2: Rosemary Potato Skins Dinner: Beefy Fennel Stew Day 11 Breakfast: Pineapple Green Smoothie Snack 1: Cup Watermelon with Mint Garnish Lunch: Fajita Style Chili Snack 2: Cup Celery Sticks with Natural Peanut Butter Dinner: Classic Chicken Noodle Soup Day 12 Breakfast: Berry Quinoa Bowls Snack 1: Vegetable Kebabs Lunch: Vegetable Tacos Snack 2: Pesto Mushrooms Dinner: Asian Salmon Day 13 Breakfast: Yogurt & Banana Muffins Snack 1: Cup Mandarin Oranges Lunch: Fajita Style Chili Snack 2: Cup Carrot Sticks + Sugar Free Ranch Dinner: Coconut Shrimp Day 14 Breakfast: Sweet Avocado Smoothie Snack 1: 1 Apple Sliced with All Natural Peanut Butter Lunch: Arugula Risotto Snack 2: Rosemary Potato Skins Dinner: Leek & Cauliflower Soup Day 15 Breakfast: Yogurt & Banana Muffins Snack 1: 1 Blood Orange or Regular Orange Lunch: Fun Fajita Wraps Snack 2: Cup Sliced Bell Pepper Dinner: Shrimp & Corn Chowder Day 16 Breakfast: Ginger Congee Snack 1: 1 Pear Sliced & Drizzled in Honey Lunch: Classic Chicken Noodle Soup Snack 2: Cup Honeydew Melon Dinner: Beefy Fennel Stew Day 17 Breakfast: Egg Melts Snack 1: 1 Mango Lunch: Peanut Sauce Chicken Pasta Snack 2: Mixed Fruit Compote Cups Dinner: Spicy Tomato Shrimp Day 18 Breakfast: Berry Quinoa Bowl Snack 1: Pesto Mushrooms Lunch: Tuscan Stew Snack 2: Oatmeal Surprise Cookies Dinner: Tenderloin Fajitas Day 19 Breakfast: Pineapple Green Smoothie Snack 1: Squash Fries Lunch: Chicken Cherry Wraps Snack 2: Blueberry Apple Cobbler Dinner: Fennel Sauce Tenderloin Day 20 Breakfast: Mushroom Frittata Snack 1: Cup Sweet Peppers Lunch: Cheesy Black Bean Wraps Snack 2: Oatmeal Surprise Cookies Dinner: Currant Pork Chops Day 21 Breakfast: Sweet Avocado Smoothie Snack 1: Cup Cantaloupe Lunch: Tuscan Stew Snack 2: Blueberry Apple Cobbler Dinner: Basil Halibut BREAKFAST RECIPES Sweet Avocado Smoothie

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