Smith - Beginning The Dash Diet: Everything You Need To Know About The Dash Diet With 35 Recipes from Dinners To Smoothies

Jamie Smith Important Legal Disclaimer The information Contained in this book reflects the authors opinions and is not intended to replace medical advice. Before beginning this diet or any nutritional and exercise regimen, consult your physician first to be sure it is appropriate for you. If you are unsure of any foods recommended, you should always consult your physicians advice. The author has made every effort to supply accurate information in the creation of this book. The author offers no warranty and accepts no responsibility for any loss or damages of any kind that may be incurred by the reader as a result of actions arising from the use of the content in this book. The reader assumes all responsibility for the use of the information in this book.

All Rights Reserved Copyright 2015 No part of this book may be used or reproduced in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. Image Credits: Royalty free images reproduced under license from various stock image repositories under a creative common license. Thank you for purchasing Beginning the Dash Diet, Everything You Need to Know. If you have any questions or comments or if you are interested in our free book promotions please send an email to as always, your email will not be shared. Please rate and review so I can better serve you. S. S.

News and World Report rank the Dash Diet #1 best overall diet 3 years in a row. Originally designed to combat hypertension, the diet dramatically cuts back on sweets, fat and salt and primarily focuses on lean meat, fish, whole grains, fruits and vegetables. Studies have shown that it can lower your blood pressure, lower your bad cholesterol and triglycerides and increase good cholesterol. You also dont have to eliminate any food group which makes this diet easy to stick with. Inside This Book So what is this Dash Diet anyways.. The National Heart, Lung and Blood Institute created the Dash Diet to prevent and lower high blood pressure AKA hypertension.

Nutrients like calcium, protein, fiber and potassium have been shown to reduce high blood pressure. Read more.... How it can promote weight loss.. The Dash Diet eliminates a lot of the junk that increases our appetite. Rich in fruits and vegetables, you can be sure to satisfy that appetite without overdoing calories. Read more. Read more.

You will also learn.. * What you can eat * Dash Diet Dos and Donts * Tips for Dining Out * What people are asking (F.A.Q?) * Tons of delicious appetizer, dinner, and dessert recipes * Smoothie recipes Misconceptions work against you when dieting. Dont read into a lot of them, it will only deter you from doing what is right for your health and your family. Instead, educate yourself from trusted sources and learn as much as you can to determine what will work best for you. Note: As always, consult your physician first before beginning this diet or any nutritional regimen. Recipes . Recipes .

Appetizers and or Sides Main Dishes Deserts Smoothies What Is The Dash Diet? The National Heart, Lung and Blood Institute created the Dash Diet to prevent and lower high blood pressure AKA hypertension without the need for medication. Research has shown that it can lower blood pressure as well as the top blood pressure medications and reduce the risk heart failure, stroke, kidney stones, diabetes and even some types of cancer. Nutrients like calcium, protein, fiber and potassium have been shown to reduce high blood pressure as well. The Dash Diet is rich in fruits, vegetables, whole grains, lean meats, fish, poultry and low fat dairy. Its high in fiber, low in fat and a great way to lose weight in addition to lowering your blood pressure. Its about consuming less sodium (salt) and increasing your intake of calcium, magnesium and potassium.

As with any diet, promoting good eating habits is priority, but the Dash Diet incorporates great healthy alternatives as well as focusing on portions, proper amount of nutrients, and eating a wide variety of foods. Even though the Dash Diet was not designed as a weight loss regime, it was ranked best overall diet by the U.S. News & World Report three years in a row. Dietary Approaches to Stop Hypertension (DASH) has been recommended by the US guidelines for treatment of high blood pressure, The Dietary Guidelines for Americans, The National Heart, Lung and Blood Institute, The American Heart Association and the US Department of Agriculture. So What Can I Eat? The Dash Diet incorporates a lot of fruit, vegetables and grains. That being said, it contains a good amount of fiber that keeps your bowls regular.

To get your body used to this diet, slowly increase these servings. * 4 - 5 Servings of fruits - Rich in fiber, potassium, magnesium, vitamins and minerals. Apples, bananas, berries, grapes, lemon & limes, pears and pineapple * 4 5 Servings of vegetables - Also rich in fiber and vitamins. Artichokes, bell peppers, broccoli, cabbage, carrots, cauliflower, corn, green beans, mushrooms, lettuce, onions, potatoes, sprouts and squash. * 2 - 3 Servings of low-fat dairy Your source of calcium, protein and vitamin D. Reduced fat cheeses, cottage cheese, fat-free milk, margarine, sour cream and fat-free yogurt.

Emphasis on low-fat or fat-free . * Up to 6 Servings of lean meat, fish or poultry Rich in proteins, zinc and B vitamins. Beef, chicken, turkey, eggs, fish, salmon and shrimp. * 2 - 3 Servings of oils and fats - We need these fats to absorb vitamins and nutrients. Serving size may include one tbs. of margarine and two tbs. of lite salad dressings. * 4 - 5 Servings of legumes, nuts and seeds Good source of protein, magnesium, potassium, fiber and phytochemicals. * 4 - 5 Servings of legumes, nuts and seeds Good source of protein, magnesium, potassium, fiber and phytochemicals.

Almonds, peanuts, pistachios, beans and peas. * 6 - 8 Servings of grains Barley, brown rice, oats, whole wheat bread, whole wheat tortillas, whole wheat pasta, whole grain cereal and wild rice. Dash Diet Dos and Donts Dont reach for the salt. If you have it on your dinner table, put it away. I know for me it was the first and most difficult thing to do. Might sound ridiculous to some but adding salt almost every dish was common for me.

Instead, use herbs and sodium-free spices to season your dish. Do load up on the vegetables and whole grains. Rich in fiber, protein, potassium and calcium. Loading up on these will lower and keep the high blood pressure at bay. Dont reach for the sweets. Though you dont have to abandon them entirely just take it easy.

Chose fat-free or low-fat. Fruit will satisfy that sweet tooth of yours just as well. Do limit the amount of meat you eat. Cut back to a couple servings a day if you are consuming more than that. Even lean meats contain fat and cholesterol so dont anchor your diet to it. Dont drink too much alcohol.