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Photography 2022 Hlne Dujardin. Food styling by Ashley Strickland. Darren Muir, p..
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Paperback ISBN: 978-1-63807-960-6
eBook ISBN: 978-1-63807-290-4
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To my husband and daughter, for all your support and mutual love for food! Thank you for inspiring me to create healthy, delicious meals.
Contents
Welcome! Im Christina, a registered dietitian and functional medicine nutritionist. If you are reading this book, you are most likely interested in the benefits of the DASH diet and/or looking for new healthy recipes that can be cooked in your air fryer. My goal is to make air frying DASH-compliant foods enjoyable and simple.
I understand how confusing and overwhelming it can be when you are first diagnosed with a medical condition. When I worked as a clinical nutritionist for Stony Brook University Hospitals Heart Institute, I provided medical nutrition therapy for individuals with cardiac conditions such as hypertension, educating them on the DASH diet. Many times, I was the first person a patient met with after a new diagnosis to discuss diet and lifestyle changes. Although its very common for someone to feel overwhelmed and unsure of how to implement changes after a diagnosis, I found that patients felt less daunted and were able to adjust to new dietary and lifestyle habits easily when we introduced small, consistent changes over a period of time.
I currently own a private practice that provides weight-management nutrition therapy, and I help individuals who are coping with various cardiometabolic conditions. My nutrition practices approach is centered around a Hippocrates quote, Let food be thy medicine and medicine be thy food. I believe many medical conditionssuch as high blood pressure, for examplecan be managed through adopting a healthy diet and lifestyle.
I recently started using the air fryer when I was seeking ways to make healthier versions of some traditionally high-fat meals. Through trial and error, I found the air fryer created flavorful meals that are loaded with nutrients and can easily support the DASH diet. What I love about the DASH diet is that it focuses mostly on what you can eat, without being too restrictive with what you cant .
The DASH diet is widely prescribed by doctors for patients with high blood pressure, for general cardiac health, and even for weight loss. This diet pattern provides healthy, balanced meals, which will promote sustainable long-term lifestyle habits. By incorporating the air fryer, you can still get the crisp flavor of foods you love without all the added fat and calories.
In this book, you will see guidelines and health benefits for the DASH diet, easy and delicious recipes for any air fryer, healthy ingredients that are easy to find in your local grocery store, and recipes that focus on whole foods.
This first chapter is here to familiarize you with the DASH diet and how to use your air fryer. Whether youre totally new to the DASH diet and/or air fryer or youre just looking for some new recipes, this chapter will help you feel prepared and ready to dive into your air fryer and DASH diet lifestyle.
DASH Primer
DASH stands for Dietary Approaches to Stop Hypertension. Researchers at the National Heart, Lung, and Blood Institute of the National Institutes of Health (NIH) created the diet to prevent and treat high blood pressure. The eating pattern focuses on foods rich in potassium, calcium, magnesium, and protein while limiting sodium, saturated fats, and added sugars; it helps reduce blood pressure by either removing excess salt or relaxing the blood vessels to allow better blood flow throughout the body. The DASH diet is shown in research to benefit heart health and lower blood pressure by providing a general healthy diet pattern.
Benefits
It is important to mention at this point that the DASH diet is a guideline and pattern rather than a strict diet; approaches can vary. In addition, it is not a restrictive crash diet. The goal is to provide long-term health benefits through building sustainable dietary changes and habits. Here well take a look at some of those benefits.
Lower blood pressure
