Gina Crawford - DASH Diet for Beginners: A DASH Diet QUICK START GUIDE to Fast Natural Weight Loss, Lower Blood Pressure and Better Health, Including DASH Diet Recipes & 7-Day Meal Plan
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DASH Diet for Beginners - Learn how the DASH diet can drastically improve your health and your weight!
*A complete DASH diet guide to living your healthiest life ever!*
The DASH diet is a lifelong well-balanced approach to healthy eating promoted by the National Institutes of Health that is based on nutrient-rich whole foods. This book will teach you exactly how to reach and maintain a healthy weight while lowering blood pressure and cholesterol.
Change your food - Change your life
U.S. News and World Report chose the DASH diet as the best overall diet, the healthiest diet and the best diet for diabetes for four years in a row.
It is estimated that hypertension or high blood pressure affects over 1 billion people worldwide. Not only is high blood pressure the leading cause of death, it also increases the risk of stroke and heart disease.
The DASH diet encourages reducing the sodium in your diet and increasing your consumption of calcium, magnesium, potassium and fiber by eating a fabulous selection of delicious whole foods that lower blood pressure. Eating vegetables, fruits whole grains, fish, lean meats, low-fat dairy and healthy fats is all part of the DASH diet healthy eating plan.
The DASH diet works if you work it
The DASH diet is endorsed by the American Heart Association and is scientifically proven to lower blood pressure and cholesterol. Research has also shown that the DASH diet is extremely effective in promoting weight loss which has popularized it as a weight loss diet.
In a step-by-step way, The DASH Diet for Beginners Quick Start Guide to Fast Natural Weight Loss, Lower Blood Pressure and Better Health, Including DASH Diet Recipes and a 7-Day Meal Plan is going to teach you everything you need to know about how to successfully apply the DASH diet to your life.
DASH Diet for Beginners teaches you:
- What is the DASH diet
- Why the DASH diet was created
- How the DASH diet promotes weight loss
- The characteristics of the DASH diet
- DASH diet food groups
- The DASH diet food list
- Portion control and serving sizes
- Tips to lower your sodium intake
- Tips to make the switch to DASH diet eating
- DASH diet 7-day meal plan with calorie count
- 30 MINUTE DASH diet recipes
- .....and much more!
The recipes contained in this book will help you maximize your DASH diet efforts and theyll take the thinking out of what to cook!
Delicious DASH diet recipes included:
- Raspberry Muffins
- Sun-Dried Tomato Basil Pizza
- Chicken in White Wine and Mushroom Sauce
- Balsamic Chicken Salad with Pineapple
- Tomato Basil Bruschetta
- Fruit Kebabs with Lemony Lime Dip
- Peach Honey Spread
- Artichoke Dip
- .....and much more!
Discover why so many people are embracing this amazing diet for weight loss and better health!
PICK UP YOUR COPY TODAY!
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THE DASH DIET FOR B EGIN NERS A Quick Start Guide to Fast Natural Weight Loss, Lower Blood Pressure and Better Health with the D ASH Diet, Including a 7-Day Meal Plan Gina Crawford Your Free Gift! 
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Table of Contents
Introduction
Table of Contents
Introduction
The DASH diet is a lifelong well-balanced approach to healthy eating promoted by the National Institutes of Health that is based on nutrient-rich whole foods. This book will teach you exactly how to reach and maintain a healthy weight while lowering blood pressure and cholesterol. U.S News and World Report chose the DASH diet as the best overall diet, the healthiest diet and the best diet for diabetes for four years in a row. It is estimated that hypertension or hi gh blood pressure affects over one billion people worldwide. Not only is high blood pressure the leading cause of death, it also increases the risk of stroke and heart disease. The DASH diet seeks to reduce so dium in your diet and increase your consumption of calcium , magnesium, potassium and fiber by eating a wide selection of whole foods that lower blood pressure.
Eating vegetables, fruits, whole grains, fish, lean meats, low fat dairy and healthy fats is all part of the DASH diet healthy eating plan. The DASH diet is endorsed by the American Heart Association and is scientifically proven to lower blood pressure and cholesterol. Research has also shown that the DASH diet is extremely effective in promoting weight loss which has popularized it as a weight loss diet. In a step-by-step way The DASH Diet for Beginners Quick Start Guide is going to teach you everything you need to know about how to successfully apply the DASH diet to your life!
Chapter 1 - What is the DASH D iet?
The Dash diet is recommended by: The Mayo Clinic That American Heart Association The American College of Cardiology The Dietary Guidelines for Americans US guidelines for the treatment of hypertension The National Heart, Lung and Blood Institute (a part of the National Institutes of Health [NIH] of the US Dep ar t ment of Health & Human Services) The best overall diet In January 2014 US News and World Report selected the DASH diet as the best overall diet, the healthiest diet and the best diet for diabetes for four years in a row. The DASH diet was chosen by a distinguished panel of doctors for its healthy balance of food groups, its ability to improve health and its proven track record of successfully working time and time again.
Chapter - Why was the Dash Diet C reated?
The DASH study was uniquely based on foods that the average person could buy at a local grocery store thus making it easy for anyone to implement. The DASH study The first DASH study began in 1993 and ended in July 1997. The study compared two experimental diets with one control diet. Each of the 459 screened participants were randomly select ed to participate in one of three groups. They were instructed to follow the dietary pattern of that group for eight weeks in which time their blood pressure would be regularly checked . The two experimental groups included : Experimental diet group 1 Fruits and vegetables diet Other than a high consu mption of fruits and vegetables this group was to eat the typical American diet with fewer sweets and snacks.
Their fiber content was high and their magnesium and potassium levels were similar to 75% of people in the US. Experimental diet group 2 The DASH diet This group was to consume a high intake of fruits, vegetables and low-fat dairy. Fat content was low and protein and fiber levels were high. This diet was rich in magnesium, potassium, calcium, fish, poultry, whole grains and nuts. The consumption of r ed meat s, sweets and sweetened drinks was low. (This diet intentionally included foods that would reduce blood pressure.
It also contained a lot of antioxidant rich foods). Control group The Control diet This group was to consume food that was typical of the American diet - low in potassium, calcium, fiber and magnesium and high in protein and fat. The results of the DASH study The results of the DASH study proved that dietary patterns do affect people with moderate to severe hypertension. The fruits and vegetables group experienced lower blood pressure but their decrease was not as significant as the DASH group. The participants in the DASH group that did not have hypertension experienced a decrease in blood pressure as well. The study also showed that people with hypertension in the DASH diet group experienced a decrease in their blood pressure within only two weeks of starting the DASH diet.
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