The DASH Diet for Beginners: The Guide to Getting Started

The DASH Diet for Beginners: The Guide to Getting Started

Language: English

Pages: 350


Format: PDF / Kindle (mobi) / ePub

Shed pounds and improve your health with the DASH diet, ranked #1 in "Best Diets Overall" by U.S. News & World Report.

The DASH diet is the last diet you will ever need to go on. The DASH diet is a scientifically proven way to permanently reduce blood pressure and lose weight. Designed by top researchers at major institutions such as Harvard Medical School, the DASH diet is an easy-to-follow diet that cuts down on sodium and unhealthy fats, and has been shown to promote weight loss, and significantly lower the risk of cancer, diabetes, and osteoporosis. The DASH Diet for Beginners is your guide to getting started, with detailed meal plans, and 150 delicious DASH diet recipes.

The DASH Diet for Beginners will help you achieve optimal health with:

  • 150 delicious DASH diet recipes for every meal
  • Detailed information on the proven health benefits of the DASH diet
  • 30-day DASH diet meal plan for lasting weight loss
  • Targeted health plans for weight loss and high blood pressure
  • 10 steps for success on the DASH diet

The DASH Diet for Beginners will help you lose weight permanently, fight disease, and experience the best health of your life.

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to stick with the DASH diet. Though you may have to work hard to acquire new eating behaviors, like portion control, eating slowly, and saying no to foods that don’t offer the nutrition, they will eventually become habits. As you begin to notice positive changes taking place within your body, you will feel increasingly motivated to continue with the plan. So long as you keep eating the healthiest foods available, the benefits that come with following the DASH diet will continue. No matter what

calories Potassium: less than 4,700 mg An average American consumes 3,400 milligrams of sodium each day. The standard DASH diet allows for the consumption of up to 2,300 milligrams of sodium per day, while the low-sodium version allows for the consumption of up to 1,500 milligrams of sodium daily. The Centers for Disease Control recommends the same intake levels. If you’re wondering where your morning latte or nightly glass of Cabernet fits into the preceding guidelines, you’ll be happy to

pieces 2 zucchini, thinly sliced 2 red bell peppers, sliced into thin strips 2 tomatoes, quartered � cup extra-virgin olive oil 3 tablespoons chopped fresh oregano or 2 tablespoons dried oregano Freshly ground black pepper 12 slices ciabatta bread, lightly toasted Extra-virgin olive oil, for serving 4 tablespoons real mayonnaise, divided 1 tablespoon low-sodium chili sauce 1 tablespoon chopped cilantro Minced fresh parsley, for serving 1. Preheat oven to 400 degrees F. 2. Put the

masala is an Indian spice mixture available in large grocery stores and gourmet markets. 2 tablespoons peanut oil 1 large onion, thinly sliced 1 cup tomatoes, chopped 1 tablespoon minced fresh garlic 1 tablespoon peeled, finely diced fresh ginger 2 teaspoons garam masala 1 teaspoon ground turmeric 3–3½ pounds boneless, skinless chicken breasts, cut into bite-sized pieces � cup low-fat plain yogurt 1 cup water 1–2 teaspoons red pepper flakes 4 cups cooked long-grain brown rice

Fish is best cooked in a small skillet that holds just one fillet at a time. You can cook these quickly and hold them in a warm oven, but try to get two pans working at once. Remember, a cook is only as good as his or her ingredients. Fresh fish should have virtually no smell. Shop wisely and sniff everything you see. 4 firm white fish fillets, with skin � cup canola oil, divided Freshly ground pepper 1. Heat about � inch of oil in 2 skillets over medium-high heat until the oil is fiercely

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