Christy Ellingsworth - The Everything DASH Diet Cookbook: Lower Your Blood Pressure and Lose Weight - With 300 Quick and Easy Recipes! Lower Your Blood Pressure Without Drugs, Lose Weight and Keep It Off, Prevent Diabetes,

DASH DIET
COOKBOOK

Lower your blood pressure and lose weightwith 300 quick and easy recipes!

Christy Ellingsworth and Murdoc Khaleghi, MD

DASH DIET COOKBOOK

Dear Reader,

In 2004, I was diagnosed with an inner-ear disorder called Menieres disease. Rather than medication or surgery, my doctor prescribed a low-sodium DASH diet as my course of treatment. The idea that a change in diet could cure my ills seemed inconceivable at that point, but I did as instructed. I eliminated salt from my diet and modified my sodium intake to less than 1,500 mg per day.

Within weeks, I began noticing a change in my symptoms, and within months, the dizziness, deafness, and constant tinnitus Id been experiencing for almost a year had virtually disappeared. It was the most miraculous physical transformation Id ever experienced; concrete proof of the power of diet.

Whatever has brought you to the DASH diet, I am here to tell you: it works. Just as overly salted and heavily processed foods have the ability to harm your body, you have the power to help it heal, meal by healthy meal.

The DASH diet is intended to be a healthy eating plan for life, something to embrace and enjoy. Im honored to join you on your journey to health, and wish you every happiness in the future.

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To those who struggle with their health and want to be whole again; its time.

CE

For their love and support always, I thank my family. And to the Big Guy, although I may sometimes wonder out loud, I trust you know what youre doing.

THE DASH DIET, OR the Dietary Approaches to Stop Hypertension, is not just a diet. Quite simply, the DASH diet can change your life. Imagine if there was a medication that could significantly reduce your risk for heart disease, a stroke, cancer, with the only side effects being weight loss and improved energy. What would that be worth to you? Now imagine you could achieve such a dramatic change in your life without having to take any medication. You just have to eat, something you already do anyway. All you need to actively do is change some of the foods you eat.

You may then think the foods you have to change to would be very restrictive, like a lot of the diets out there. Again, the DASH diet is not just a diet; its a way to change your life. The only way to permanently change your life is to do something you can do permanently. Therefore, the DASH diet was designed to be something that you could easily incorporate into your life. You do not need to shop at special grocery stores or go through some of the difficult transition periods of other diets; you just need to start adjusting your food patterns, one step at a time.

The basics of the diet are simple: Eat more fruits and vegetables, whole grains, and lean protein, and eat less saturated fats, salt, and sweets. The problem with leaving it at that is there are no actual guidelines as to how much of what you should eat. The DASH diet fixes that problem.

The DASH diet is not just an idea that someone came up with and hoped might work. It was scientifically developed based on many large studies at several prestigious government, university, and hospital research institutions. Its benefits have been repeatedly confirmed, and new benefits are always being discovered. The DASH diet has been repeatedly shown to improve many cholesterol and inflammatory biomarkers that are associated with risks for various diseases. You can easily see the impact on your own biomarkers through a service such as WellnessFX, and see the actual effects the DASH diet has on your own body.

For all these reasons, the DASH diet has been repeatedly rated as the overall best diet in the world by several organizations, including the US News and World Report. Unlike many diets that become a fad only to disappear as quickly as they became popular, the DASH diets popularity has lasted for many years and is only growing.

The biggest challenge of the DASH diet is making the dietary transition. This book is your key to making that transition. In addition to giving you the guidelines for the amounts of various foods you should eat, we actually provide you the recipes so you can start right away with eating delicious foods that follow the DASH diet.

The knowledge and tools in this book can change your life. All you need to supply is the motivation. Since you are reading this book, you already have. Congratulations on taking that first essential step to making your life healthier.

Murdoc Khaleghi, MD

WHETHER YOU PICKED UP this book out of simple curiosity or dire need, TheEverything DASH Diet Cookbook is intended to make life on a low-sodium diet easy and pleasurable. For those new to the diet, DASH is an acronym for Dietary Approaches to Stop Hypertension. The DASH diet is a healthy, balanced eating plan low in sodium and rich in fruits, vegetables, whole grains, and low-fat dairy products. Meats, sweets, and nuts are all permitted, although added sugars and fats should be eaten in moderation.

A low-sodium DASH diet is often prescribed for those with serious medical conditions and has been shown to aid the body in healing by lowering blood pressure, reducing cholesterol, and promoting heart health and wellness in general. As with many sensible eating plans, it has the added bonus of promoting healthy weight loss and weight maintenance, and may also aid in the prevention of cancer, osteoporosis, and diabetes. In short, the DASH diet has the potential for helping millions of people live longer, healthier lives.