Sonoma Press - The DASH diet for beginners : the guide to getting started

TheDASHDietforBeginnersTheDASHDietforBeginnersTHEGUIDETOGETTINGSTARTEDSONOMAPRESS Copyright2013bySonomaPress,Berkeley,California. Nopartofthispublicationmaybereproduced,storedinaretrievalsystem,ortransmitted inanyformorbyanymeans,electronic,mechanical,photocopying,recording,scanning, or otherwise, except as permitted under Section 107 or 108 of the 1976 United States Copyright Act, without the prior written permission of the publisher. Requests to the publisher for permission should be addressed to the Permissions Department, Sonoma Press,918ParkerSt,SuiteA-12,Berkeley,CA94710. Limit of Liability/Disclaimer of Warranty: The publisher and the author make no representationsorwarrantieswithrespecttotheaccuracyorcompletenessofthecontents of this work and specifically disclaim all warranties, including without limitation warrantiesoffitnessforaparticularpurpose.Nowarrantymaybecreatedorextendedby sales or promotional materials. The advice and strategies contained herein may not be suitableforeverysituation.Thisworkissoldwiththeunderstandingthatthepublisheris not engaged in rendering medical, legal, or other professional advice or services. If professionalassistanceisrequired,theservicesofacompetentprofessionalpersonshould be sought.

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All other trademarks are the property of their respective owners. Sonoma Press is not associated with any product or vendormentionedinthisbook. Photo Credits: StockFood/Atelier Hmmerle, p.2; StockFood/Marie Sjoberg, p.34; StockFood / Maximilian Stock, p.89; StockFood/Klaus Arras, p.92; StockFood/Richard Jung Photography Ltd., p.105; StockFood/Cazals, p.110; StockFood/Gemma Comas, p.115; StockFood/Taylor, p.125; StockFood/Winfried Heinze, p.128; StockFood/Cultura, p.130; StockFood/Babicka Sarka, p.132; StockFood/Shaffer Smith Photography, p.137; StockFood/Stuart West, p.142; StockFood/ Michael Wissing, p.147; StockFood/Golden Goose Productions, p.164; StockFood/George Seper, p.173; StockFood/Foodcollection, p.180; StockFood/Acme Food Arts, p.188; StockFood/ Brigitte Sporrer, p.193; StockFood/Frank Wieder, p.196; StockFood StockFood/Rob Fiocca Photography, p.201; StockFood/PetrGros,p.204;StockFood/ThomDeSanto,p.211;StockFood/LeighBeisch Photography, p.218; StockFood/Keller & Keller Photography, p.223; StockFood / Per Ranung, p.227; StockFood/Clara Tuma, p.240; StockFood/Judd Pilossof, p.247; StockFood / Quentin Bacon Photography, Inc., p.250; StockFood/Caspar Carlott, p.257; StockFood/ValerieGallego-Janssen,p.261;StockFood/ColinCookeStudio,Inc.,p.265; StockFood/ Evan Sklar, p.270; StockFood/Bialy, p.294; StockFood/Amy Neunsinger Photography,Inc.,p.304;allotherphotographswww.shutterstock.com. ISBN:Print978-0-9895586-2-4 ContentsUnderstandingtheDASHDietDASHDietHealthPlanTransitioningtotheDASHDietDASHDietinAction150DASHRecipesIntroductionHaveyoubeencastingaroundforasustainablewaytoloseweightandimproveyour healthnot to mention feel betterthat doesnt involve trendy gimmicks, dubious pills, orhungerpangs?IfyourelikemillionsofAmericanswhodieteachyear,yourereadyto trade in faddish schemes and make-believe results for something lasting and real. Enter the DASH diet. With its focus on eating an abundant array of quality, nutrient-rich ingredients,itsidealforthosewhohavefollowedotherplansandfailedtoseelong-term results.

And because you wont be left with that panicky feeling of deprivationor the sneaking sense that youre rationing your own foodits easy to make this plan a permanent part of your life. Besides that, the DASH diet goes beyond weight loss to reduce high blood pressure and lower the risk of cancer, diabetes, and osteoporosis whichmakestheaddedbenefitsjusticingontheproverbialcake.(And,yes,dessertsare allowed.Butmoreonthatlater.) Healthconcernsrelatedtodietandlifestyleareatanall-timehigh,anditsnowonder: annual statistics compiled by the American Heart Association reveal that as of 2013, nearlyhalfofallAmericansovertheageoftwentyareoverweightorobese.Ofthe154.7 millionpeoplewho fallintothese categories,78.4millionone infourAmericansare classifiedasobese,withabodymassindex(BMI)of30orhigher. WhoIstoBlamefortheseStaggeringStatistics? WecanwagourfingersatthestandardAmericandiet,withitsempty,high-caloriefoods rife with unhealthful fat, salt, and sugars. The majority of these same, overly processed foods are also completely devoid of good, heart-healthy fats. To make matters worse, thosewhoconsumethesefoodsasaregularpartoftheirdietarenotgettingenoughfiber, noraretheytakinginadequatevitaminsandminerals. If youre like most people, youve tried dieting at some point: youve restricted calories,youveeliminatedentirefoodgroups,youveevenresortedtobizarrepotionslike lemonjuice,cayennepepper,andmaplesyrup.Dietplanslikethesecanbringtheillusion of successthey often result in immediate weight loss simply because the body is starving;however,oncethebodysnapsoutofstarvationmodeandnormaleatingresumes, thoselostpoundsreturn,oftenbringingevenmoreweightgainwiththem.

TheDASHdietisdifferentfromweight-lossplansthatmayhaveletyoudowninthe past.Inthisbook,youlllearnhowyoucanshedpoundsandimproveyourhealthwithout having to give up your favorite foods or spend excessive hours exercising. Steps for success, delicious recipes, and tips for adopting healthful habits are included here to ensurethatyouhaveallthetoolsyouneedtomeetyourgoalsthistime,forreal. PARTONEUnderstandingtheDASHDietCHAPTERONEWhatIstheDASHDiet?HowtheDASHDietCametoLife In August 1993, a group of fifty researchersincluding several doctors and dietitians fromtopmedicalinstitutions,suchasHarvardMedicalSchool,DukeUniversitySchoolof Medicine, and Johns Hopkins Medical Centercame together to design an eating programthatwouldreliablyreducebloodpressure.Twelvemonthslater,theirstudywas underway, and by its end, 459 volunteers were enjoying the benefits the DASH diet provides. Not only did the studys participants gain the advantage of decreased blood pressure, many of them lost weight, even though weight loss wasnt the studys original goal. Over the past twenty years, what began as a dietary approach for reducing hypertension(highbloodpressure)hasbecomearespectedplanforreliableweightloss;in fact,intheir2013dietrankings