Diet Dash

Proven Tips to Reduce High Blood Pressure, Reduce Sodium Intake & Eat Nutrient Rich Foods

Cheryl Brady

Table of Contents

Introduction

Chapter 1: The New Epidemic

Chapter 2: DASH to Better Health

Chapter 3: Food Labels 101

Chapter 4: The DASH Approach to Living

Chapter 5: The Proof is in the Pudding

Chapter 6: Recipes and Tips to Live the DASH Life

Conclusion

© Copyright 2017 by Cheryl Brady - All rights reserved.

The follow eBook is reproduced below with the goal of providing information that is as accurate and reliable as possible. Regardless, purchasing this eBook can be seen as consent to the fact that both the publisher and the author of this book are in no way experts on the topics discussed within and that any recommendations or suggestions that are made herein are for entertainment purposes only. Professionals should be consulted as needed prior to undertaking any of the action endorsed herein.

This declaration is deemed fair and valid by both the American Bar Association and the Committee of Publishers Association and is legally binding throughout the United States.

Furthermore, the transmission, duplication or reproduction of any of the following work including specific information will be considered an illegal act irrespective of if it is done electronically or in print. This extends to creating a secondary or tertiary copy of the work or a recorded copy and is only allowed with express written consent from the Publisher. All additional right reserved.

The information in the following pages is broadly considered to be a truthful and accurate account of facts and as such any inattention, use or misuse of the information in question by the reader will render any resulting actions solely under their purview. There are no scenarios in which the publisher or the original author of this work can be in any fashion deemed liable for any hardship or damages that may befall them after undertaking information described herein.

Additionally, the information in the following pages is intended only for informational purposes and should thus be thought of as universal. As befitting its nature, it is presented without assurance regarding its prolonged validity or interim quality. Trademarks that are mentioned are done without written consent and can in no way be considered an endorsement from the trademark holder.

Introduction

Congratulations on downloading DASH Diet: Proven Tips to Treat High Blood Pressure, Lower Sodium Intake and Eat Nutrient Rich Food.  We live in a society facing an epidemic of unheard of proportions. According to the CDC, more than one-third of adults are considered obese. Even more alarming, 17.2% of children are considered overweight. Heart disease is usually the result of high blood pressure, high sodium diets, and obesity. It's the number one killer of adults in the United States. On average, 610,000 deaths can be directly contributed to heart disease every year. Some experts suggest by the year 2030 it will cost Americans $818 BILLION to say nothing of lost productivity time and dollars.

What if it were all preventable? What if there was a simple method for preventing heart disease and obesity altogether? A way to lower blood pressure and reduce sodium intake; the two main underlying causes of heart disease. Enter the DASH diet comes in. DASH (Dietary Approaches to Stop Hypertension) recommends eating a varied, unprocessed diet of low-fat dairy, fruits, and vegetables. Fish, poultry, nuts and whole grains are encouraged in moderation. We all know diet is a four-letter word. DASH is a lifestyle change, introduced gradually over time and incorporating whole health foods while avoiding processed ones that traditionally contains large amounts of sodium and fat.

We are about to set out on a journey to explore DASH in detail and making it part of our everyday lifestyle without feeling deprived. Throughout this book, you'll find tips and techniques to help you and your family get healthy and stay healthy. Welcome to the world of DASH! There are plenty of books on this subject on the market, thanks again for choosing this one! Every effort was made to ensure it is full of as much useful information as possible; please enjoy!

Chapter 1: The New Epidemic

Epidemics have been part of our society since early recorded history. From the Black Death to modern day HIV/AIDS, humans have faced insurmountable odds in the face of these killer plagues; with untold millions of lives lost. The newest epidemic to take its place among the ranks is heart disease. Unlike most diseases such as Tuberculosis which originates from an airborne bacteria, heart disease is, for the most part, a completely preventable disease. Let’s explore the relationship between today’s high sodium diets, high blood pressure and the effect it has on our body.

Salt: A Delicate Balance

We need salt (sodium) to survive. Without it our heart wouldn’t beat, we would be dehydrated, and death would be inevitable. But what happens if we get too much salt in our bodies? Too much can be deadlier than not enough, and large amounts can wreak havoc on most of our bodily systems. Salt was considered to everywhere. Fast food is loaded with it, those convenience foods we buy in the supermarket to make “home cooked meals faster” are preserved with it and yes, even those snack cakes we all love so much contain salt in huge proportions. In Chapter 4 we'll learn to properly read food labels and figure out just how much sodium is in packaged foods.

The Kidneys:

Our kidneys are the filtration system of our bodies. For those of us old enough to remember, aquariums used to come with carbon filters. The aquarium water was pumped through the charcoal and cotton balls which filtered out the impurities in the water and kept the fish alive. There was a balance maintained by the pump. If the water didn't get filtered, the fish died. Our kidneys do the same thing. Our blood is filtered through the kidneys to remove toxins and excess fluid. A chemical reaction which utilizes sodium and potassium in balance allows the fluid to be removed. If the sodium is too high, the water is held in the cells, and the fluid balance is unequal. The excess fluid increases your blood pressure which puts added stress on the array of blood vessels feeding the kidneys. Over time, the vessels begin to fail, and the result is kidney disease. If not treated by lowering the blood pressure, kidney failure can result. At that point either a transplant or dialysis is the only means of sustaining life. Without the filters working properly, we die just like the fish.

The Arteries:

Our circulatory system is the pipeline of our bodies. It moves oxygen-rich blood from the heart through the arteries while the veins return the depleted blood back to the heart. Like a water hose, the arteries are under constant pressure. This pressure, once measured, is our blood pressure. Though everyone’s baseline blood pressure is a little different due to genetics, generally it should be around 120/80. Pre-hypertension, which is early high blood pressure, is between 120/80 to 139/89. Blood pressure readings of 140/90 are too high and can cause significant damage to delicate artery walls. Consuming a diet high in sodium and fat increases the pressure exerted on the vessels and a stroke or heart attack can occur, if the vessel wall ruptures. Diets high in fat also clog the arteries and prevent blood flow. Our modern lifestyles have greatly contributed to the increased death rate attributed to high blood pressure. We are a society of convenience; work schedules no longer allow for meals to be cooked from scratch using fresh ingredients. Instead, the driver through is most often the source of meals. Most fast food places have made the nutritional information readily available to consumers. McDonald's is an easy source of dinner or lunch in a hurry. The popular Quarter Pounder with Cheese has 26 grams of fat and 1100 mg of sodium; the recommended daily allowance for 2000 calorie a day diet is less than 65 gm of total fat and less than 2400 mg of sodium. We’ll learn more about the RDA (Recommended Daily Allowances) in Chapter 4.

The Body as a Whole:

Our bodies are like cars; what we fuel them with keeps the machine running for a lifetime. Not eating right will shorten our lives and prevent us from performing at optimum efficiency. Our bones become weak as we develop osteoporosis. We may lose limbs and go blind due to diabetes. Dementia may develop due to reduced blood flow to the brain. We may become dependent on the family due to a stroke or heart attack. Or perhaps placed in a facility for skilled care. How we fuel our bodies and maintain them are paramount in maintaining the quality of life.

What Grade of Fuel are You Using?

Food like fuel comes in different grades. Regular is usually the lowest priced and therefore the most purchased, while super premium is more expensive and the least bought. Cheaper foods such as prepackaged meals, fast food, and most snacks are high in sodium and fat and low in nutrients or fuel. More expensive foods like fresh produce, ingredients to make food from scratch and packaged foods that are fresh, not preserved are more difficult to acquire. Higher grade fuel keeps our bodies running smoothly for a longer time.

The Great Debate: Low Carb. No carb. Lots of carbs. High protein. Low protein. No dairy. Dairy is great and necessary. With so many choices who knows what's right or wrong. Some diets encourage the development of diabetes and other health conditions due to the restrictive nature of the plan. Others are so complex and call for such exotic ingredients following them is impossible. Simple seems to be best. How does different food affect our bodies? Let's find out.

Carbohydrates: Who doesn’t love carbs?! Pasta and bread and sweets! Oh My! Carbohydrates turn to glucose in our bodies and give us that burst of energy. A sugar high. Unfortunately, it doesn’t last, and it spikes our blood sugar which for us diabetics that means more damage to our kidneys, hearts, eyes and circulatory systems in general. Simple carbs are easily broken down once consumed and create the sugar high. Complex carbs take longer to break down in the body, so the immediate release of sugar doesn’t occur. Fruits are a gray area. Apples are great and are a complex carb in the natural form; while as apple juice they become a simple carb. Knowing your carbs is the first step to understanding how they fit into the DASH diet.

Type of Carb

Example

Simple

Soda and other sugar-sweetened beverages, candy, cookies, pastries, ice cream, foods made with white flour and white rice. Energy drinks

Complex

Whole grain bread and pasta, brown rice, nuts, quinoa, vegetables, and fruit.

Could be both

Fruit and vegetable juices or purees. Complex carbohydrates that have been reduced to a simpler form or have been processed or sweetened.

Fats: Dietary fat comes in many forms. Good fat, bad fat and really bad fat. Good fats (Unsaturated) are those found in olive oil, nuts, and fish. The bad fats (Saturated) are found in animal products and certain oils. Scientists have recently discovered that trans fat is the most dangerous type of fat. The key to finding it on your labels is “partially hydrogenated.”  Unfortunately, most of us don’t get enough of the good guys and too much of the bad guys. Let's look at the different types and how we can incorporate them into our diets.

Type of Fat

Good or Bad?

Food Examples

Polyunsaturated

Good

Fish (mackerel, tuna) vegetable oils, flaxseed, walnuts

Monounsaturated

Good

Olives and olive oil, avocados, canola and peanut oil, hazelnuts and almonds, sesame and pumpkin seeds

Saturated

Bad

Animal products: meat, chicken skin, dairy, eggs.

Trans fat

Very Bad

Anything with partially hydrogenated. Frying oils, cookies, cakes, crackers

Protein: Without protein, we wouldn't exist; it's the building block of our very existence. DNA is made of proteins, our bodies are mended by proteins when we are injured, and without protein, we couldn't fight off infections and diseases. This is where it might get a little confusing. We just learned that trans fat comes from animal products; so does protein. The trans fats come from the fat within and surrounding the meat. To avoid that we select leaner cuts of meats which provide just the protein we need. When it comes to protein, think low fat or fat-free.

A special note for vegetarians: depending upon your classification of vegetarianism, you must eat a variety of foods to ingest your RDA of protein.

Protein Consumer

Source

Meat eaters & Vegetarians

Lean meat, low-fat dairy, eggs, legumes, peanut butter, whole grains, brown rice, oatmeal, and fish.

Putting it all Together: The human body is an amazing marvel of design. It can heal itself with minimal input. It begins life as two cells and grows to a fully developed person. The amazing achievements of humans are made possible by the fuel we put into our bodies. In this chapter we've learned what we need to feed our bodies and what we don't. In Chapter 2 we begin our discussion of the DASH diet and how it can positively impact our lives.

Chapter 2: DASH to Better Health

“Well, at least you have your health.” For many of us that aren't true anymore. The most unfortunate circumstance of this health epidemic is the youngest causalities. The idea of 17.2% of children that are now obese and since they’re consuming the same diets as their parents, well on the way to chronic diseases. Dieting is the great American past time or, so it seems. Some interesting numbers associated with the diet industry as a whole:

62% of Americans are overweight or obese

9 million children are considered obese or overweight

50% of women are on a diet at any given time

90% of teenagers diet regularly, and 50% of younger kids have tried a diet (8 is the average age a girl first attempt dieting)

In 2004, the last year the survey was conducted, Americans spent $46.3 BILLION on diets

DASH: Dietary Approaches to Stop Hypertension, is not a fad diet. It encourages the consumption of nutrient-rich foods; the whole grains, fresh veggies and fruits and low-fat dairy. Another component is exercise. To this point, we haven't mentioned exercise. It's a key component to healthy living and improving chronic disease management. “If you don't move it; you lose it” is very true where our bodies are concerned. In this chapter, we’re going to take what we learned in Chapter 1 and apply it to how DASH can improve our health.

The Plate: We've all seen the plate approach to eating healthy based on colors. It is an easy way to understand the method to eating better.

DASH also has a graphic to break down the ins and outs of what foods are encouraged.

Don’t worry about understanding it now. In Chapter 3 we’re going to discuss in depth the types and quantities of food DASH encourages to improve health .

The Salt Escape : We know there is a delicate balance between salt intake and how much we need. Most of us consume 4 to 5 times more salt than our bodies require on a daily basis. Reducing that salt intake reduces our blood pressure which protects our arteries and kidneys. DASH utilizes two levels of sodium intake. For those who do not have high blood pressure- 2300 mg per day. For those who have been encouraged to eat a lower sodium diet-1500 mg per day.

The Body Changing: The right fuel is key to keeping a machine performing at optimum levels. Our body is our machine, and if we don't feed it right, it doesn't perform well or for very long. Eating a variety of foods improves the performance of our machine. We know eating less salt protects our kidneys and other systems. Salmon, olive oil, nuts and those other healthy fats can reverse artery-clogging plaque and prevent strokes while adding strength vessel walls.

Carbohydrates have long been labeled as bad; the opposite is true. There aren't any bad carbs, just ones we indulge too much. That peanut butter and jelly sandwich made with whole wheat bread and served with low-fat milk are actually good for your blood sugar. Every time we ingest food our blood sugar level rises sharply as the meal is broken down into sugar and other components. Carbs break down first and increase the glucose levels in our blood faster. Complex carbs break down slower and raise the blood glucose levels less than simple carbs. Eating simple carbs over long periods of time can cause diabetes and severe damage to the body.

Proteins are the building blocks of us. They repair damage, create new cells and are the basis of life. Our DNA is made of protein. Protein comes from a variety of sources as we discovered in Chapter 1 and the source makes the difference. DASH suggests those whole grain bread and pasta, lean meats, veggies and low-fat dairy. There's a pattern starting to surface here .

You may say, “I don’t have time to cook.” “It’s cheaper to buy mac and cheese in a box.” “My kids aren’t going to eat this.” All true. A little later we’re going to tackle those issues and try some recipes utilizing the concepts of DASH to get you and your family on the track to better health. Small changes are the longest-lived. Start out by switching from full-fat milk to 2%. It may require some sneaky tactics of jug switching, but over time it will work. But that’s coming up later.

Chapter 3 is going to jump into food nutrition labels and how to read and understand them. Let’s get started on the road to better health.

Chapter 3: Food Labels 101

Go to any grocery store, pick up a food item, and you'll find a box on the package containing all the nutrient information for that food item. Even fast food restaurants now offer the nutrient information on their foods. The first food labels were severely lacking in useful information for the consumer. Through various lawsuits and government involvement, they have changed drastically. Reading them can be a little time consuming and if you're not sure what you're reading, a useless activity in an already busy day. In this chapter, we're going to take a look at nutritional food labels and learn to decipher the information they contain.

This is a generic food label. Let’s get familiar with its parts:

1. Nutrition Facts

This is what a typical serving size is and how many are in this package.

In this case, a serving size is 1 cup or 228 grams, and there are two servings in this package

This is important as it tells us what the nutrient information is for ONE serving or 1 Cup of whatever this is, let’s say yogurt.

2. Amount Per Serving

This is the number of calories per ONE serving of the yogurt

In this example, one cup of the yogurt contains 280 calories and of those 120 are from fat.

3. Nutrient Breakdown

These are the individual nutrients of our one cup serving of yogurt. Some have percentages beside them. The % daily value is the percentage amount of the recommended daily value of that nutrient this serving has.

Let’s walk through the total fat item and understand how the math works.

TOTAL FAT: There are 13g of total fat in the yogurt. If we consume 2000 calories a day, it's recommended we have less than 65g of the total at. Therefore, those 13g are equal to 20% of our total daily intake. Don't worry if math isn't your thing. The easiest way to look at it is this: if you eat this cup of yogurt you will have already consumed 20% of the total fat you can have for that day.

SATURATED FAT AND TRANS FAT: Total fat is further broken down into these categories on this label. Sometimes, even more, categories follow it including polyunsaturated and monounsaturated. If they don't appear on the label, it's a good bet they're not in the food. Saturated fat is 5g and 25% of the RDA (Recommended Daily Allowance). Trans fat is 2 g and doesn’t have a percentage. Trans fats have gotten bad publicity and are considered by some professionals to be the deadliest of any of the fats. Therefore, there is no RDA of this group.

CHOLESTEROL: Too much of this can clog your arteries and cause coronary artery disease. Our yogurt has 2 mg of cholesterol or 10% of our RDA.

SODIUM: The bad guy we’re trying to avoid. Our serving size had 660mg of sodium or 28% of our RDA. Let’s say we go overboard and decide to eat the entire container. Then we would double the amounts. So, in 2 servings of yogurt, we have consumed 1320mg of sodium or 56% of our RDA. It’s very easy to ingest way too much sodium without really being aware.

TOTAL CARBOHYDRATES: Remember there are no bad carbs. We are looking for complex carbs. In our example, the serving has 31 total grams of carbs or 10% of our RDA. Of those carbs, 3g or O% and 5g sugars.

PROTEIN: The yogurt contains 5 grams of protein in our serving.

4. Vitamin Percentages

These are the percentages of these vitamins and minerals contained in our yogurt. According to our label, these are the percentages of the listed vitamins assuming we are eating 2000 calories a day diet. So, for Calcium, which we learned is important in cardiac health, it is 15% of our RDA.

5. Allowances Based on Daily Caloric Intakes

This section is the cheat sheet for the label. Here is where we find the RDA based on how many calories we consume in a day's time .

Now that we’ve learned about food labels and what information they offer us, we can move on to the DASH Approach to Living.

Chapter 4: The DASH Approach to Living

Let's dive into the nuts and bolts of DASH. What can we eat? The answer is a lot. The idea is based on around 2000 calories a day. For some people, it may be more, and for others, it may be less. As always, consult your doctor before you begin this or any new program. Sudden changes to your diet can have adverse effects. Here we go!

So, what exactly can you eat on the DASH plan? A LOT! Let's take a closer look at the DASH plate:

Grains and Grain Products 6-8 servings per day

Usually low fat and a good source of fiber

➢      Bread             1 slice

➢      Cereal            1 oz. or ½ Cup

➢      Rice/Pasta        1 oz. or ½ Cup

Look for items labeled “100% Whole Grain.”

Choose Brown or Wild Rice over White Rice

Vegetables 4-5 servings per day

Full of vitamins and minerals and a good source of fiber

➢         Tomatoes, Broccoli, Carrots, and Cauliflower

➢         1 Cup raw or ½ Cup cooked

Think colorful when you pick out veggies

Fruits 4-5 servings per day

Contain vitamins and minerals and a good source of fiber

➢         Apples, oranges, peaches, and pears

➢         One medium fruit or ½ Cup of juice (no sugar added juice)

Add fruit to a meal for dessert or use it to top yogurt for snack

Dairy 2-3 servings per day

Great source of calcium and protein

➢      Milk (Fat-free or skim) 1 Cup

➢      Low-fat yogurt            1 Cup

➢      Part-skim cheese          1.5 oz.

Lean Meat, Poultry and Fish no more than 6 oz. per day

Rich source of iron, zinc, and protein

➢      Lean Meat         Choose leanest cuts

➢      Poultry           Skin and trim fat

➢     Fish               Herring, salmon and tuna (lowers cholesterol with good fat)

Nuts, Seeds, and Legumes 4-5 servings per week

Good sources of magnesium, potassium, and protein

Very small servings due to calorie content

➢               Nuts                  1/3 Cup per week

➢               Seeds                 2 Tbsp. per week

➢               Cooked Beans         ½ Cup per week

Fats and Oils 2-3 servings per day

Fat is necessary for the diet to absorb vitamins and minerals we ingest

DASH strives to limit fats to < 30% of the total caloric intake for the day

➢         1 Tsp soft margarine

➢         2 Tbsp. dressing

Sweets 5 or fewer servings per week

Enjoy sparingly

➢         Sorbets, jelly beans, hard candy, graham crackers

➢         No added sugar to foods

➢         It’s ok to swap a diet soda for a regular one

Now that we know what the DASH plan includes, let's take a look at some menus. After each sample meal plan, you will find a breakdown of the nutrients and DASH food contained within the day's meal.

Remember DASH stands for Dietary Actions to Stop Hypertension. Here is a sample meal plan for Day 1:

BREAKFAST:

Whole Wheat English Muffin (1)

➢     Tablespoons of no salt added peanut butter (2 Tablespoons)

➢      Medium orange (1)

➢      Cup of fat-free milk (1)

➢      Decaffeinated Coffee

What do we have here:

▪    Whole wheat muffin (good carbs and protein)

▪    No salt added peanut butter (Protein and good carbs)

▪    Fat-Free Milk (good carbs, protein, and vitamins to strengthen our bones)

▪    Decaffeinated Coffee (some studies suggest it could help lower your risk of heart disease)

Not too bad. Now let’s take a look at lunch.

LUNCH:

Spinach Salad

➢      Fresh spinach leaves (4 cups)

➢      Pear (1, sliced)

➢      Mandarin oranges (1/2 cup canned)

➢      Slivered almonds (1/3 cup)

➢      Red wine vinaigrette (1/3 cup)

➢      Low sodium crackers (12)

➢      Fat-free milk (1 Cup)

▪    Spinach salad (good carbs, veggies, fruit, nuts and healthy dressing made with olive oil, protein)

▪    Low sodium crackers (could be good or not so good if they’re made with white flour, low sodium)

▪     Fat-Free Milk (protein and good carbs)

We're doing great so far! Have you noticed how much protein is included with each meal and not any meat yet? Remember protein comes from a variety of sources. This is also high fiber which means it keeps the body feeling fuller longer with less blood sugar spikes. Ok, it's dinner time.

DINNER:

Baked Cod crusted with herbs (3oz cooked, 4oz portion raw)

➢      Steamed green beans (1 Cup)

➢     Cup Brown rice pilaf with vegetables (0.5 Cup)

➢      Sourdough roll (1 small)

➢      Olive oil (1 Teaspoon)

➢     Mixed fresh berries with chopped fresh mint (1 Cup)

➢      Iced herbal tea to drink

▪    Baked Cod with encrusted herbs (Good fat, protein)

▪    Steamed green beans (fiber, protein and good carbs)

▪    Brown rice pilaf with veggies (Good carbs, protein, and fiber)

▪     Sourdough roll (simple carbs)

▪     Olive oil (Good fat)

▪    Mixed fresh berries and fresh mint (complex carbs and natural sweetener, fiber)

▪     Herbal iced tea (Natural oxidants)

Dinner, the largest meal of the day which may go against everything we've been taught about eating light at night. However, keep in mind we may not eat anything else until morning. A large meal at night keeps us full and maintains our blood sugar levels with lots of complex carbs and fiber.

SNACK : Available any time of the day

➢      Low-fat yogurt (0.5 Cup)

➢      Vanilla wafer cookies (4)

➢     Snacks are important, and this one is low key.

➢      Low-fat yogurt (protein, calcium)

➢      Vanilla wafers (No trans-fat)

We made it through the first day of the DASH plan. Not too bad; lots of food. None of it was fast food, easy to find the ingredients at the grocery store. Let’s see how we did with DASH servings:

Grains and grain products

7

Vegetables

5

Fruit

4

Dairy products (low fat or fat-free)

3

Meat, poultry or fish

3

Nuts, seeds, dry beans

2

Fats/oils

3

Sweets

1

We did well with DASH servings and kept close to the DASH plate. Now the nutrient stats:

Nutrition Analysis Day 1

Nutrient

Amount

Burger King Whopper meal with Medium fries and a 32 oz. drink

Calories

2015

1430

Fat

70 g

65

Saturated Fat

10 g

19

Trans Fat

0g

1

Monounsaturated Fat

25 g

0

Potassium

3274 mg

0

Calcium

1298 mg

0

Cholesterol

70 mg

85 mg

Sodium

1607 mg

1950 mg

Total Carbs

267 g

185 g

Fiber

39 g

0

Sugars

109 g

89 g

Protein

90 g

35 g

Magnesium

394 mg

0

These numbers are for an entire day as compared to ONE meal of fast food.

Let’s try another day’s sample menu for more practice.

DAY 2 SAMPLE MENU:

BREAKFAST:

Bran muffin (1)

➢      Margarine (1 teaspoon trans-free)

➢      Fruit Parfait (1 Cup)

➢      Mixed Bananas and Strawberries

➢      1 Cup of low-fat vanilla yogurt

➢      Walnuts (0.33 Cup)

➢      Milk (1 cup of Fat-free)

➢      Hot herbal tea

LUNCH:

Curried Chicken Wrap

➢     Chicken (Cooked and chopped, about 3 ounces)

➢      Curry powder (0.5 teaspoons)

➢      Apple, chopped

➢      Light Mayo (2 tablespoons)

➢      Whole Wheat Tortilla (1 Medium)

➢      Baby Carrots (about eight raw)

➢      Milk (1 Cup fat-free)

DINNER:

➢      Mixed Salad Greens (2 Cups)

➢      Caesar Dressing (2 tablespoons low fat)

➢      Olive Oil (1 teaspoon)

➢      Whole Wheat Pasta (1 Cup cooked)

➢      Marinara Sauce (1 Cup)

➢      Whole Wheat roll (1)

➢      Nectarine (1 small)

➢      Sparkling water to drink

SNACK:

➢      Raisins (0.25 Cup)

➢      Mini Pretzels (about 22)

➢      Sunflower Seeds (0.5 tablespoons)

Note: Fat-Free and Light spreads still contain calories, so they count as 1 Fat

So how did we do on Day 2 with our DASH servings?

DASH Count Day 2

Grains and grain products

7

Vegetables

5

Fruit

5

Dairy products (low fat or fat-free)

3

Meat, poultry or fish

3

Nuts, seeds, dry beans

2

Fats/oils

3

Sweets

0

Nutrition Analysis Day 2

Nutrient

Amount

McDonald Medium Big Mac Value Meal with medium fries and a 32 oz. drink

Calories

2193

1051

Fat

70 g

48 g

Saturated Fat

11 g

13 g

Trans Fat

0

2 g

Monounsaturated Fat

16 g

0

Potassium

4219 mg

0

Calcium

1370 mg

250 mg

Cholesterol

99 mg

75 mg

Sodium

1854 mg

1320 mg

Total Carbs

324 g

151g

Fiber

38 mg

8 mg

Sugars

135 g

68 g

Protein

95 g

29 g

Magnesium

495 mg

0

By now we’re beginning to see how making these changes can have a huge effect on the nutrients we take in daily. Let’s do one more sample menu and see how it stacks up against another famous fast food restaurant.

BREAKFAST:

➢     Oatmeal old fashioned quick cook (1 cup cooked)

➢      Cinnamon (1 teaspoon)

➢      Whole Wheat toast (1 slice)

➢      Margarine (1 teaspoon trans-free)

➢      Banana (1 medium)

➢      Milk (1 cup fat-free)

LUNCH:

Tuna Salad

➢     Tuna (water packed and drained about 3 ounces)

➢      Mayo (fat-free, two tablespoons)

➢      Grapes (15)

➢      Celery (0.25 cup, diced)

➢      Romaine Lettuce (2 Cups whole leaves)

➢      Melba toast crackers (8)

➢      Milk (fat-free, 1 cup)

DINNER:

Veggie and Beef Kabobs

➢     Beef (cut into chunks about 3 ounces)

➢      Onions, cherry tomatoes, mushrooms (1 Cup)

➢      Cooked Wild Rice (1 cup)

➢      Pecans (0.33 cup)

➢      Pineapple Chunks (1 cup)

➢      Cranberry Spritzer

➢      4 oz. Cran-raspberry juice

➢      4- 8 oz. Sparkling water

SNACK:

➢      Yogurt, Light (1 Cup)

➢      Peach (1)

DASH Count Day 3

Grains and grain products

6

Vegetables

5

Fruit

5

Dairy products (low fat or fat-free)

3

Meat, poultry or fish

6

Nuts, seeds, dry beans

1

Fats/oils

3

Sweets

0

Nutrition Analysis Day 3

Nutrient

Amount

Taco Bell Big Box Meal: Burrito Supreme and Baja Blast

Calories

1868

1210

Fat

45 g

37 g

Saturated Fat

0

15 g

Trans Fat

7 g

0

Monounsaturated Fat

19 g

0

Potassium

4170 mg

40 mg

Calcium

1083 mg

0

Cholesterol

114 mg

100 g

Sodium

1332 mg

2485 mg

Total Carbs

277 g

178 g

Fiber

29 g

16 g

Sugars

125 g

86 g

Protein

103 g

40 g

Magnesium

423 mg

0

We've made it to the end of Chapter 4 and hopefully, can see the differences between a traditional fast food meal and an entire day of DASH eating. Though making these changes in day to day life will take practice and perseverance, the health effects are far-reaching. Let's take a look at the scientific backing behind the DASH plan and its staying power for over 20 years.

Chapter 5: The Proof is in the Pudding

So far, we’ve learned about what DASH is, how it can improve our health and overall wellbeing and what foods should be consumed to follow the plan. But why bother? Isn’t just like every other “diet” in the world? Diets don’t work; lifestyle changes usually do. That’s what DASH is all about.

In 1992 the National Institutes of Health along with 5 of the most respected health centers in the country: Duke University Medical Center, Kaiser Permanente, Brigham and Women’s Hospital, Johns Hopkins University and Pennington Biomedical Research Center. The goal of this collaboration was to discover if dietary changes could affect high blood pressure. The DASH Study was born. To maintain the integrity of the study; two diets were created, participants were fed the diets, and the results tallied.

The first group was fed a diet low in potassium, calcium, magnesium, and fiber and high in fat and protein; i.e., the typical diet of the Americans. The second group consumed a diet high in fruits and vegetables, low-fat dairy and lowered in overall fat. It was higher in protein and fiber. Initially, there were almost 8900 people screened to take part in the study. Of those, 450 were selected based on “the typical American” profile. That is around the age of 46, with blood pressures in the range of blood pressures from the prehypertensive to hypertensive ranges and otherwise relatively healthy. Due to the higher instances of high blood pressure in minorities, the study sought out that population and eventually made them 2/3 of the study group. To replicate the outcomes, these same criteria were used at each of the test centers.

At the end of the study, there was no doubt diet dramatically affects levels of high blood pressure. The primary outcome was a reduction of 3-5 points in the systolic and diastolic blood pressure readings. It reduced bad cholesterol and increased good, reduced the risk of heart disease and decreased bone turnover lowering instances of osteoporosis. DASH had proven the definite effect food has on our bodies. Over the next ten years, DASH was retested and again demonstrated the importance of a diet high in fruits, low-fat dairy, veggies, and low in sodium. Overtime the entire health of individuals improved with the changes in dietary intake and increased exercise. Most of the participants agreed they felt more like moving once their bodies adjusted to the DASH plan.

Happy Birthday, DASH! In 2012 DASH celebrated 20 years. Though its health benefits have been proven over and over, instances of high blood pressure, obesity, diabetes and other health issues have continued to rise steadily. Despite its being part of the national dietary guidelines for over ten years, very few people use it. Now at 25, it's even more paramount that it becomes part of our lives.

Who should use DASH?

Anyone who is pre-hypertensive should consider the lifestyle changes associated with DASH. That is someone who has a blood pressure of 120/80 to 139/89. Those who have been diagnosed with hypertension, a blood pressure over 140/90, can benefit from making the changes necessary to conform to the DASH diet recommendations.

Let’s say you don’t have high blood pressure. Perhaps you just want to lose a little weight, or maybe your entire family needs to spruce up the eating habits around your dinner table. DASH fits the bill. Recent studies have shown it can promote weight loss, reduce blood glucose levels in prediabetics and diabetics and it can improve kidney health and function.

It's a Miracle

DASH seems like the miracle cure for ails us as a society. So why aren't we all eating this way? Convenience seems to be the answer. We're busy; we have jobs, families, school and a life outside the rigors of day to day living. Isn't easier to go to the drive-through rather than come home and prepare herb crusted cod? And forget about making oatmeal for breakfast, toss a Twinkie at the kids and go. We're BUSY! No one has time to cook, sleep or exercise. We sit going to work, we sit at work, we sit going home, and we sit in front of the TV at night. We don't have to move. We can order our groceries online and have them delivered to the house. We have become a sedentary society. Add that to diets high in fat, sodium, and sugar, and you have a mixture for disaster. A costly tragedy; to the tune of $818 BILLION.

How Do We Fix Us?

Most experts suggest more education. Explaining how the DASH diet can be implicated in small steps; not one giant one. DIET is a four-letter word and immediately puts a bad taste in most people's mouths. Perhaps the DASH diet should be wholly renamed the DASH lifestyle: We are a society of immediate gratification. We didn't gain a hundred pounds or develop diabetes or high blood pressure overnight, and we won't reverse the damage overnight either. We must retrain our brains to think long term. It's like eating an elephant; one bite at a time.  Let’s begin the retraining with some recipes and tips for making the DASH Lifestyle part of ours.

Chapter 6: Recipes and Tips to Live the DASH Life

Getting Ready to Cook:

It would be nice to think you already have everything you're going to need to make these recipes in your pantry. If your pantry is like mine, probably not. The best idea is read through the methods here and pick a couple to try and then go shopping.

BREAKFAST

Apple Oatmeal

Why rush around in the mornings? Pop everything into the slow cooker tonight and have wonderfully homemade oatmeal tomorrow morning.

➢      Raisins                   0.25 Cup

➢      Apple (chopped)          1 Cup

➢      Old Fashioned Oats       1 Cup

➢      Vanilla Flavoring        1 Tsp.

➢      Ground Cinnamon           0.5 Tsp.

➢      Trans Free Margarine     1 Tbsp.

➢      Honey                      2 Tbsp.

➢      Fat-Free Milk             2 Cups

➢      Non-Stick Cooking Spray

1. Spray the slow cooker with non- stick cooking spray

2. Add all ingredients to the cooker and stir well

3. Set the cooker to LOW, cover and allow to cook for no more than 6 hours

4. Cooking longer will dry the oatmeal out

5. Be sure to stir well before serving.

NOTES: This recipe keeps well in the fridge and reheats in the microwave.

Nutrition Analysis

SERVING SIZE: 1 Cup

Nutrient

Amount

DASH Count

Calories

241

Grains and Grain Products

1

Fat

12 g

Vegetables

Saturated Fat

10 g

Fruit

1

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

2 g

Meat, Poultry, and Fish

Cholesterol

0

Nuts, Seeds and Dry Beans

Sodium

83 mg

Fats and Oils

1

Total Carbs

32 g

Sweets

Fiber

5 g

Sugars

13 g

Protein

5 g

Crock Pot Brunch Scramble

Another great recipe to prepare at night and eat in the morning. This one is perfect for brunches or as a take along the recipe to gatherings.

➢      Eggs                       12

➢      Frozen Hash Browns       1 bag

➢      Sausage                    16 ounces

➢      2% Shredded Cheddar Cheese       16 ounces

➢      2% Milk                    1 Cup

➢      Tabasco Sauce             2-4 drops

➢      Pepper                     To taste

➢      Herbs                      Your preference

➢      Bell Pepper               1 whole; seeded and chopped

➢      Red onion                 0.5 chopped

➢      Cooking Spray

1. Coat the inside of the crock with cooking spray.

2. Brown the sausage and onion together and drain

3. Add the frozen hash browns to the bottom of the cooker crock

4. Whisk the eggs, tobacco sauce, herbs and pepper together in a large bowl

5. Layer in the cooked sausage, bell pepper, and half the shredded cheese.

6. Mix the ingredients thoroughly in the cooker

7. Slowly pour in the eggs and mix gently

8. Set the cooker to low and cook no more than 6-8 hours

9. Sprinkle the remaining cheese on top in the morning before serving

NOTES: Another great recipe for reheating in the microwave

Tastes great alone or in breakfast burritos for a grab and go breakfast.

Nutrient Analysis

Serving Size: 1 Cup

Nutrient

Amount

DASH Count

Calories

326

Grains and Grain Products

Fat

6 g

Vegetables

2

Saturated Fat

2 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

1 g

Meat, Poultry, and Fish

2

Cholesterol

18 mg

Nuts, Seeds and Dry Beans

Sodium

425 mg

Fats and Oils

1

Total Carbs

24 g

Sweets

Fiber

4 g

Sugars

0

Protein

32 g

Apple Sauce French Toast

Nothing says Good Morning like French toast and the DASH variety is just as good as the kind Grandma used to make and a whole lot better for you!

➢      Whole Wheat Bread             6 slices

➢      Fat-Free Milk                  0.5 Cup

➢      Eggs                            2

➢      Ground Cinnamon                1 Tsp.

➢      Unsweetened Applesauce        0.25 Cup

➢      White Sugar                    2 Tbsp.

➢      Seasonal Fruit                 1 Cup

1. Beat the milk, eggs, cinnamon, applesauce, and sugar until well combined in a large mixing bowl.

2. Preheat a lightly greased pan or griddle to medium-high

3. Soak the bread one slice at a time just until the mixture is slightly absorbed

4. Cook until golden brown on both sides

5. Add the fruit to the plate with your toast. Drizzle with honey or light syrup

NOTES: Serving size for this dish is one slice. However, the mixture keeps well in the fridge, so you can have French toast several mornings in a row or even for dinner if you like.

Nutrition Analysis

Serving Size: 1 Slice

Nutrient

Amount

DASH Count

Calories

120

Grains and Grain Products

1

Fat

2 g

Vegetables

Saturated Fat

3 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

1 g

Meat, Poultry, and Fish

1

Cholesterol

16 mg

Nuts, Seeds and Dry Beans

Sodium

83 mg

Fats and Oils

1

Total Carbs

16 g

Sweets

Fiber

2 g

Sugars

1 g

Protein

Spinach Scrambled Eggs

Scrambled eggs get a makeover in this DASH delight.

➢      Olive Oil                      1 Tsp.

➢      Eggs                            2

➢      Water                           1 Tsp

➢      Fat Free Milk                  1 Tsp.

➢      Spinach                         2 Handfuls

➢      2% Cheese                      0.5 Cup Shredded

➢      Pepper                          Pinch

1. Whisk together the Eggs, pepper, water, and milk in a large bowl

2. Preheat pan and add the olive oil to the hot pan

3. Pour in egg mixture and top with spinach

4. Reduce heat to medium-low and stir until light and fluffy

5. Remove to plate and top with shredded cheese if desired

NOTES: A great way to get your green veggies even at breakfast.

For breakfast on the run add a tablespoon of fresh salsa, avocado and     2% shredded Monterey Jack cheese. Roll it all up in a corn tortilla, and you're out the door in a jiffy.

Nutrition Analysis

Serving Size: 1 Scramble

Nutrient

Amount

DASH Count

Calories

210

Grains and Grain Products

0

Fat

15 g

Vegetables

1

Saturated Fat

6 g

Fruit

Trans Fat

2

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

2 g

Meat, Poultry, and Fish

1

Cholesterol

400 mg

Nuts, Seeds and Dry Beans

Sodium

247 mg

Fats and Oils

1

Total Carbs

4 g

Sweets

Fiber

1 g

Sugars

2 g

Protein

14 g

Sunday Morning Banana and Walnut Pancakes

Who can forget those weekend mornings filled with pancakes and syrup? Even Mama would be proud of these banana pancakes.

➢      Banana                          1 Large, Mashed

➢      Fat-Free Milk                  1 Cup

➢      Egg Whites                     3 Large beaten

➢      Oil                             2 Tsp.

➢      Vanilla Flavoring             1 Tsp.

➢      Ground Cinnamon                0.25 Tsp.

➢      Salt                            0.25 Tsp

➢      Baking Powder                  2 Tsp.

➢      Whole Wheat Flour             1 Cup

➢      Walnuts                         2 Tbsp. Chopped

➢      Light syrup or honey

➢      Cooking Spray

1. Using a large dry bowl, mix all the dry ingredients and set aside

2. Combine Banana, Milk, Egg Whites, Oil, Vanilla in a bowl and mix until smooth

3. After combining the wet and dry ingredients, mix only till there are no visible dry spots. DO NOT OVERMIX. Its ok for it to look lumpy

4. Heat a large skillet or griddle over medium heat

5. Spray with cooking spray and place 0.25 Cup of batter in the skillet or on the griddle.

6. Once bubbles appear around the edges of the pancakes appear set; flip the pancake.

7. Top the stack of 3 pancakes with chopped walnuts and slices of banana if desired and drizzle with light syrup or honey.

NOTES: To increase the protein content, add Greek yogurt to the top of the stack instead of syrup .

You can also add in half the walnuts to the batter for some added crunch.

Nutrition Analysis

Serving size: 2 Pancakes

Nutrient

Amount

DASH Count

Calories

209

Grains and Grain Products

1

Fat

5g

Vegetables

Saturated Fat

1 g

Fruit

1

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

0.6g

Meat, Poultry, and Fish

0

Cholesterol

17 mg

Nuts, Seeds and Dry Beans

Sodium

378 mg

Fats and Oils

1

Total Carbs

23 g

Sweets

Fiber

4 g

Sugars

0

Protein

18g

LUNCH

(And maybe dinner too)

Most of us eat our desks if we get to eat at all when the clock strikes noon. These quick, comfortable pack and go recipes are sure to make lunch a healthy experience.

Barbeque Chicken Salad Wraps

Serving size: 0.5 Filled Tortilla

Leftover chicken? Need a quick lunch for several folks in the house at one time. This is it! The recipe makes four servings but keeps great in the fridge.

➢      Chicken                    3 oz. Cooked and Cubed

➢      Whole Wheat Tortillas    2- 12 inch

➢      Chipotle Peppers         2 Whole

➢      Celery                     2 Cups, diced

➢      Carrots                    2 Carrots cut into matchsticks

➢     Yellow Onion              1 small, diced (about 0.5 Cup)

➢      Rutabaga                  0.5 Cup thinly sliced

➢      Spinach                    4 oz. Cut into strips

➢      White Wine Vinegar       0.25 Cup

➢      Low fat/Calorie Mayo     0.25 Cup

1. Use a blender to make the dressing. Puree the white wine vinegar, mayo, and chipotle peppers.

2. Place everything except the spinach and tortillas in a large bowl and toss to coat

3. Place half the mixture and half the spinach onto each tortilla and wrap

Nutrition Analysis

Serving size: 0.5 Wrap

Nutrient

Amount

DASH Count

Calories

300

Grains and Grain Products

1

Fat

8 g

Vegetables

2

Saturated Fat

2 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

3 g

Meat, Poultry, and Fish

2

Cholesterol

76 g

Nuts, Seeds and Dry Beans

Sodium

367 mg

Fats and Oils

2

Total Carbs

26 g

Sweets

Fiber

5 g

Sugars

0

Protein

31 g

NOTES: Leftover rotisserie chicken works great for this recipe

PORTOBELLO MUSHROOM BURGERS

Serving size: 1 Burger

➢      Balsamic Vinegar         0.33 Cup

➢      Water                      0.5 Cup

➢      Sugar                      1 Tbsp.

➢      Garlic                     1 Clove, Crushed

➢      Cayenne Pepper            0.25 Tsp.

➢      Olive Oil                 2 Tbsp.

➢     Portobello Mushroom caps      4 – 5” in diameter

➢      Whole Wheat Buns         4

➢      Tomato                     4 slices

➢      Red Onion                 4 slices

➢     Bibb Lettuce Leaves      two cuts in half

1. Using a damp cloth, brush the mushroom tops to remove dirt. Then, remove the stem. Place in a shallow glass dish stem side up.

2. Prepare the marinade. Combine water, balsamic vinegar, garlic, olive oil, sugar, and cayenne pepper in a bowl.

3. Pour the marinade over the mushrooms. Cover the pan with plastic wrap and refrigerate for 30 minutes. Remove and turn the mushrooms over making sure the marinade is on all surfaces. Replace the cover and refrigerate for 30 more minutes to marinate.

4. Grill or broil the mushrooms on medium heat until tender; about 5 minutes per side. Baste with leftover marinade to keep moist.

5. Split and lightly toast the buns on the grill.

6. Build the perfect “shroom burger” by placing each mushroom top on a bun followed by the tomato, onion, and lettuce.

NOTES: Mushrooms have a meaty flavor that makes them perfect for burgers. One Portobello burger has only 30 calories and no fat or cholesterol. A typical 3 oz. Beef hamburger contains 238 calories, 16 grams of fat and 76 milligrams of cholesterol.

These burgers reheat well. Dinner tonight and lunch tomorrow.

Nutrition Analysis

Serving size: 1 Burger

Nutrient

Amount

DASH Count

Calories

301

Grains and Grain Products

2

Fat

9 g

Vegetables

3

Saturated Fat

1 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

6 g

Meat, Poultry, and Fish

Cholesterol

0

Nuts, Seeds and Dry Beans

Sodium

163 mg

Fats and Oils

2

Total Carbs

45 g

Sweets

Fiber

7 g

Sugars

3 g

Protein

10 g

Tuna Pita Pockets

Serving size 0.5 filled pita pocket

➢      Onion                      0.25 Cup, chopped

➢      Broccoli                  0.5 Cup, chopped

➢      Shredded Carrots         0.5 Cup

➢      Green Bell Pepper        0.5 Cup, chopped

➢      Tomatoes                  0.75 Cup, diced

➢      Romaine Lettuce           1.5 Cup, shredded

➢      Low fat Ranch Dressing   0.5 Cup

➢     Tuna, Low sodium, water packed      2- 6oz Cans

➢      Whole Wheat Pitas        3 Cut in half

1. In a large bowl combine onion, broccoli, carrots, bell pepper, tomato, and lettuce. Toss lightly to mix.

2. Using a small bowl, mix the tuna and ranch dressing.

3. Mix the contents of both bowls together

4. Place approximately 0.75 Cup of the tuna salad into the halved pitas and serve immediately.

NOTES: Recipes like this one keep well in the fridge and can serve as a quick dinner as well as an on the go lunch.

Nutrition Analysis

Serving size: 0.5 Filled Pita Pocket

Nutrient

Amount

DASH Count

Calories

209

Grains and Grain Products

1

Fat

5g

Vegetables

2

Saturated Fat

1 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

0.6g

Meat, Poultry, and Fish

2

Cholesterol

17 mg

Nuts, Seeds and Dry Beans

Sodium

378 mg

Fats and Oils

1

Total Carbs

23 g

Sweets

Fiber

4 g

Sugars

0

Protein

18g

Sloppy Joes

Serving size: 1 Sandwich

➢     Reduced Sodium Tomato Soup      1.5 Cans (10.75 oz./can)

➢      Onion                             1 large, chopped

➢      Bell Pepper                       1, chopped

➢      Ground Beef                       1 lb. (90% Lean)

➢      Whole Wheat Hamburger Buns      6 Buns

1. Using a nonstick frying pan, brown the ground beef, onion and bell pepper about 7 to 10 minutes or until the meat and veggies are brown and tender.  Drain well and return to pan.

2. Add the undiluted soup to the pan and stir well to combine. Simmer for at least 10 minutes or ideally longer.

3. For each sandwich, place 0.66 cup meat mixture on each bun.

Nutrition Analysis

Serving size: 1 Sandwich

Nutrient

Amount

DASH Count

Calories

251

Grains and Grain Products

2

Fat

9 g

Vegetables

1

Saturated Fat

3 g

Fruit

Trans Fat

0.5 g

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

4 g

Meat, Poultry, and Fish

1

Cholesterol

49 mg

Nuts, Seeds and Dry Beans

Sodium

203 mg

Fats and Oils

Total Carbs

28 g

Sweets

Fiber

4 g

Sugars

10 g

Protein

19 g

Citrus Salad

Serving size: 1 cup of lettuce and 0.5 Cup of Fruit

➢      Orange Juice         2 Tbsp.

➢      Balsamic Vinegar    1 Tbsp.

➢      Olive oil            2 Tbsp.

➢      Oranges               2, Cut into sections

➢      Red Grapefruit       1, Cut into sections

➢      Spring Greens        4 Cups

➢      Pine Nuts            2 Tbsp.

➢       Mint                  2 Tbsp. Chopped for garnish if desired

1. In a large bowl, place all fruit sections.

2. In a smaller bowl whisk together the orange juice, balsamic vinegar, and olive oil

3. Drizzle the dressing over the fruit and mix carefully as to not break apart the sections.

4. Place one cup of the spring greens onto a plate and add approximately 0.5 Cup of the fruit to the top. Serve immediately.

NOTES: This salad makes a great side dish or a refreshing lunch or dinner.

The recipe makes four servings, so it can serve as dinner for a couple and then lunch the next day.

Nutrition Analysis

1 Cup of Lettuce and 0.5 Cup of Fruit

Nutrient

Amount

DASH Count

Calories

166

Grains and Grain Products

Fat

10 g

Vegetables

1

Saturated Fat

Fruit

1

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

6 g

Meat, Poultry, and Fish

Cholesterol

0

Nuts, Seeds and Dry Beans

1

Sodium

11 mg

Fats and Oils

1

Total Carbs

17 g

Sweets

Fiber

3 g

Sugars

0

Protein

2 g

We have a multitude of lunch recipes that will make transitioning over to the DASH lifestyle a little less painful. These methods can also serve as dinner for a couple or a single person and be packed up the next day for lunch. Comfort food is the ultimate challenge when making lifestyle changes. Let's take a look at some of the new ways to prepare old favorites.

DINNER

Beef Stroganoff

Serving size 2.5 Cups

➢         Boneless Beef Round Steak             0.5 lbs. Trimmed and cut into 0.75 thick

➢         Yolkless Noodles                       4 Cups Uncooked

➢         Onion                                   0.5 Cup

➢         Fat-Free Cream of Mushroom Soup      0.5 Can

➢         Water                                   0.5 Cup

➢         All Purpose Flour                      1 Tbsp.

➢         Paprika                                 0.5 Tsp.

➢         Fat-Free Sour Cream  0.5 Cup

1. In a nonstick pan sauté the onions over medium heat until just translucent or about 5 minutes

2. Add the beef and continue to cook for another 5 minutes or until browned well on all sides and tender. Drain and set aside

3. Once cooked, drain the noodles.

4. Using a saucepan, whisk together the soup, water, and flour together. Stir the mixture until it thickens; 5 minutes

5. Add the soup mixture and paprika to the beef in the frying pan and heat until warmed through.

6. Serve over 1 Cup of cooked noodles and garnish with sour cream.

NOTES: This is a quickie variety of Beef Stroganoff but just as good as the slow cooker variety. It’s perfect for family night but prepared for no leftovers. If you need more than four servings, just double or triple the ingredients!

Nutrition Analysis

Serving size: 2.5 Cups

Nutrient

Amount

DASH Count

Calories

273

Grains and Grain Products

2

Fat

5 g

Vegetables

1

Saturated Fat

2 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

2 g

Meat, Poultry, and Fish

2

Cholesterol

82 mg

Nuts, Seeds and Dry Beans

Sodium

193 mg

Fats and Oils

Total Carbs

37 g

Sweets

Fiber

2 g

Sugars

0

Protein

20 g

Easy Peasy Pizza for 2

Serving size: 0.5 Pizza

➢     Whole Wheat Flat Bread    1 (10” in diameter, readymade)

➢     Chunky No Salt Added Tomato Sauce  0.5 Cups

➢      Onion                        2 Slices; 0.25 inches wide

➢     Red Bell Pepper            4 Slices; 0.25 inches wide

➢      Fresh Basil                 2 Tbsp. Chopped

➢     Mozzarella Cheese, Part Skim    0.25 Cup, Shredded style

➢      Cooking Spray

1. Turn the oven to 350 degrees and preheat. Spray the pan with cooking spray

2. Place flatbread on the pan and spread with tomato sauce.

3. Top with bell pepper, onion, basil, and mozzarella.

4. Bake for about 5-7 minutes or until the cheese is melted and bubbly.

NOTES: This pizza can be modified to suit your tastes for the day. If you’re a single person, eat half for dinner and take the other half along for lunch the next day.

Nutrition Analysis

Serving Size: 0.5 Pizza

Nutrient

Amount

DASH Count

Calories

163

Grains and Grain Products

1

Fat

5 g

Vegetables

2

Saturated Fat

1 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

1 g

Meat, Poultry, and Fish

Cholesterol

1 mg

Nuts, Seeds and Dry Beans

Sodium

296 mg

Fats and Oils

1

Total Carbs

26 g

Sweets

Fiber

6 g

Sugars

8 g

Protein

8 g

Lasagna

Serving size: 1 Slice (4” X 3”)

➢      Tomato Sauce                    1- 8 oz. can

➢      Tomato Paste                    1- 6 oz. can

➢      Garlic Powder                   0.75 Tsp.

➢      Oregano, Dried                  0.75 Tsp.

➢      Basil, Dried                    1.5 Tsp.

➢      Onion                            1, chopped

➢      Water                            3.5 Cups

➢      Low fat Cottage Cheese         1 Cup

➢      Ground Beef (Extra Lean)      1 lb.

➢      Low Fat Mozzarella Cheese     3 Cups, shredded

➢      Lasagna Noodles, Uncooked     0.75 lbs.

➢      Cooking Spray

1. Turn the oven onto to 350 degrees. Spray the nine by 13 pan with cooking spray. Set aside.

2. In a large saucepan combine: ground beef and onion. Using medium heat cook until the meat is brown and the onions are tender. Drain well. Stir in the tomato sauce and paste, garlic powder, oregano, basil, and water. Mix well and bring to a boil. Simmer for about 10 minutes.

3. To assemble the lasagna, place 0.5 Cup of sauce in the bottom of the nine by 13 pan. Cover the sauce with a layer of noodles. On top of the noodles put, 0.33 cup of sauce and 0.33 cup of cottage cheese. Add another layer of noodles and repeat process until all ingredients are used up.

4. Sprinkle the top with the mozzarella and cover with foil. Remove from the oven when the noodles are tender, and the cheese is lightly brown Approximately 1 hour 20 minutes.

NOTES:  Pair this homemade lasagna with a fresh green salad, and you've got a family favorite. Leftovers reheat well and by using low-fat cheeses and extra lean ground beef you save 10o calories and 10 grams of fat per serving!

Nutrition Analysis

Serving size: 1 slice (4 by 3)

Nutrient

Amount

DASH Count

Calories

425

Grains and Grain Products

1

Fat

13 g

Vegetables

2

Saturated Fat

6 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

4 g

Meat, Poultry, and Fish

2

Cholesterol

44 mg

Nuts, Seeds and Dry Beans

Sodium

500 mg

Fats and Oils

Total Carbs

42 g

Sweets

Fiber

305 g

Sugars

6 g

Protein

33 g

Herb Crusted Baked Cod

Serving Size: 1 Fillet

➢      Herb Flavored Stuffing         0.75 Cup

➢      Cod Fillets                     4- 4 oz. each

➢      Honey                            0.25 Cup

➢      Cooking Spray

1. Preheat the oven to 375 degrees. A few sprays to a nine by 13 pan with cooking spray and set aside.

2. Place stuffing mix in a bag and crush it until has the texture of crumbs

3. Brush each fillet with honey and place in the bag of stuffing mix. Shake to coat well. Repeat with each remaining fillet.

4. Bake until the fish is opaque; about 10 minutes.

5. Serve immediately

NOTES: You will remember this one from our sample menus. Easy as pie and good for you; pair it with brown or wild rice and enjoy.

Nutrition Analysis

Serving size: 1 Fillet Pork

Nutrient

Amount

DASH Count

Calories

185

Grains and Grain Products

0.5

Fat

1 g

Vegetables

Saturated Fat

< 1 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

< 1 g

Meat, Poultry, and Fish

3

Cholesterol

49 mg

Nuts, Seeds and Dry Beans

Sodium

163 mg

Fats and Oils

Total Carbs

23 g

Sweets

1

Fiber

0

Sugars

18 g

Protein

21 g

Tenderloin with Apples and Balsamic Vinegar

Serving size: 1 slice

➢      Pork Tenderloin                1 lb. Trimmed

➢      Black Pepper                    Freshly ground to taste

➢      Onion                            2 Cups, chopped

➢      Apple                            2 Cups, chopped

➢      Rosemary                        1.5 tsp. freshly chopped

➢      Olive Oil                       1 Tbs.

➢      Chicken Broth (Low Sodium)    1 Cup

➢      Balsamic Vinegar               1.5 Tbsp.

➢      Cooking Spray

1. Heat oven to 450 degrees. Grease the baking pan using a baking spray. Then, set aside.

2. In a large skillet, heat the olive oil on high. Sauté the port and sprinkle with black pepper. Cook until browned; about 3 minutes. Place the browned pork in the roasting pan and roast in the oven for 15 minutes. Internal temperature should be 160 degrees.

3. While the pork roasts, sauté the onion, apple and rosemary in the same skillet as the pork was browned; about 3-5 minutes or until the apples are fork tender.

4. Stir in the vinegar and broth, bring to a boil and boil until the sauce is reduced about 5 minutes.

5. Slice pork on the diagonal into four pieces and drizzle sauce over each piece to serve.

NOTES: Sunday dinner at its finest! Nothing says home like roast pork tenderloin. Any leftovers make great sandwiches.

Nutrition Analysis

Serving size: 1 Slice

Nutrient

Amount

DASH Count

Calories

240

Grains and Grain Products

Fat

6 g

Vegetables

1

Saturated Fat

1 g

Fruit

1

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

4 g

Meat, Poultry, and Fish

3

Cholesterol

74 mg

Nuts, Seeds and Dry Beans

Sodium

83 mg

Fats and Oils

1

Total Carbs

17 g

Sweets

Fiber

3 g

Sugars

10 g

Protein

26 g

Snacks, a Drink, and

Desserts

Not allowing ourselves to have snacks is a deprivation in the highest form. DASH isn't about depriving ourselves of something. Instead, it's all about making small changes to great significant benefits. Here are few snack and drink ideas to get the juices flowing.

Hummus

Serving size; 0.25 Cup

➢      Cracked black pepper           0.25 Tsp.

➢      Garlic                           1 Clove, minced

➢      Paprika                         0.25 Tsp.

➢      Tahini (Sesame Paste)          3 Tbsp.

➢      Lemon Juice                     0.25 Cup

➢      Olive Oil                       1 Tbsp.

➢      Garbanzo Beans                  2- 16 oz. cans

➢      Flat Leaf Parsley              2 Tbsp., chopped

1. Rinse the garbanzo beans and drain reserving 0.25 Cup of liquid

2. Place the beans in a blender and puree until smooth

3. Combine the pepper, garlic, paprika, tahini, lemon juice, olive oil and parsley and add to the blender jar. Puree until well mixed

4. Add 1 tbsp. Of the reserved liquid at a time until the desired smoothness is achieved.

5. Refrigerate until ready to serve

NOTES: Hummus is a nutrient-rich snack for crackers or to spread on sandwiches. Be careful though it is high calorie. Various flavors can be added to this basic recipe depending on your taste. Try adding roasted garlic instead of raw or perhaps some fire roasted veggies.

Nutrition Analysis

Serving size: 1 Slice

Nutrient

Amount

DASH Count

Calories

79

Grains and Grain Products

Fat

3 g

Vegetables

Saturated Fat

<1 g

Fruit

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

1 g

Meat, Poultry, and Fish

Cholesterol

0

Nuts, Seeds and Dry Beans

0.5

Sodium

182 mg

Fats and Oils

Total Carbs

10 g

Sweets

Fiber

2.5 mg

Sugars

0

Protein

3 g

Sweet and Spicy Snack Mix

Serving size: 0.5 Cup

➢      Chili Powder                    0.5 Tsp.

➢      Garlic Powder                   1 Tsp.

➢      Worcestershire Sauce           2 Tbsp.

➢      Honey                            2 Tbsp.

➢      Raisins                         1 Cup

➢      Pineapple Chunks               1 Cup, Dried Chunks

➢      Wheat Squares Cereal           2 Cups

➢      Garbanzo Beans                  2- 15 oz. Cans

➢      Butter Flavored Cooking Spray

1. Drain and rinse the beans. Pat them to dry and set aside

2. Heat oven to 350 degrees and lightly spray a 15 by 10 pan

3. Spray the bottom of a heavy skillet with spray and add the garbanzos. Using medium heat, frequently stir until they begin to brown about 10 minutes.

4. Place the beans onto the baking pan and spray the top with a cooking spray. Bake for 20 minutes, or until beans are crisp.

5. Lightly coat a roasting pan with cooking spray and add the beans, cereal, pineapple, and raisins.

6. Use a large glass measuring cup to combine the honey, Worcestershire sauce, garlic powder and chili powder. Mix thoroughly.

7. Quickly pour over the snack mix. Stir to coat evenly Respray with cooking spray

8. Bake for 10 – 15 minutes stirring to prevent burning.

9. Cool completely before serving.

NOTES: Use can use other dried fruits and nuts to personalize this mix. Garbanzo beans or chickpeas are also great alone. Just roast and add other flavorings such as BBQ or Ranch.

Nutrition Analysis

Serving size: 0.5 Cup

Nutrient

Amount

DASH Count

Calories

194

Grains and Grain Products

1

Fat

2 g

Vegetables

Saturated Fat

0

Fruit

1

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

0.5 g

Meat, Poultry, and Fish

Cholesterol

0

Nuts, Seeds and Dry Beans

0.5

Sodium

218 mg

Fats and Oils

Total Carbs

39 g

Sweets

Fiber

5 g

Sugars

3 g

Protein

5 g

Apples and Dip

Serving size: 0.5 Medium Apple and 2 Tbs. of Dip

➢      Orange Juice                0.5 Cup

➢      Apples                      4 Medium, sliced; leave peel on

➢      Peanuts                     2 Tbsp., chopped

➢      Vanilla Extract            1.5 Tsp.

➢      Brown Sugar                 2 Tbsp.

➢      Cream Cheese, Fat-Free    8 oz.

1. Soften cream cheese.

2. Combine cheese, brown sugar and vanilla extract. Mix well.

3. Stir in peanuts.

4. Core and cut the apples into wedges. Coat with orange juice to prevent browning and serve.

Nutrition Analysis

Serving size: 0.5 of a Medium Apple 2 Tbs. Dip

Nutrient

Amount

DASH Count

Calories

110

Grains and Grain Products

Fat

2 g

Vegetables

Saturated Fat

0.5 g

Fruit

1

Trans Fat

0

Dairy Products (Low fat or fat-free)

1

Monounsaturated Fat

0.5 g

Meat, Poultry, and Fish

Cholesterol

3 mg

Nuts, Seeds and Dry Beans

1

Sodium

208 mg

Fats and Oils

Total Carbs

18 g

Sweets

Fiber

2.5 g

Sugars

2 g

Protein

5 g

Cranberry Spritzer

Serving size: 1 Cup

➢      Lemon or Lime Wedges               10

➢      Raspberry Sherbet                  1 Cup

➢      Sugar                                0.25 Cup

➢      Carbonated Water                    1 Quart

➢      Fresh Lemon Juice                  0.5 Cup

➢      Cranberry Juice reduced calorie   1 Quart

1. Let the lemon juice, cranberry juice, and carbonated water chill.

2. Then, in a large pitcher, mix the lemon juice, cranberry juice, sugar, sherbet, and water. Mix well.

3. Pour into tall chilled glasses and serve immediately.

Nutrition Analysis:

DASH Amounts

➢      Calories         60

➢      Sweets           1

➢      Carbs             15

➢      Sugars           10

And now, the best recipe for last!

APPLE BLUEBERRY COBBLER

This is a take on an old fashion cobbler recipe that would do Grandmama proud. Other fruits can be substituted throughout the seasons. It takes a little work, but it's worth it!

Apple Blueberry Cobbler

Serving Size: 1 piece

➢      Blueberries Fresh or Frozen    12 oz.

➢      Cinnamon, Ground                1 Tsp.

➢      Cornstarch                       2 Tbsp.

➢      Sugar                             2 Tbsp.

➢      Lemon Juice                      1 Tbsp.

➢      Apples                           2 large. Peeled, cored and sliced.

TOPPING

➢      Vanilla Extract           1 tsp.

➢      Milk, Fat-Free           0.5 Cup

➢     Margarine, Trans Free    4 Tbsp. Cold and cut into pieces

➢      Salt                       0.25 Tsp.

➢      Baking Powder             1.5 Tsp.

➢      Sugar                      2 Tbsp.

➢      Whole Wheat Flour        0.75 Cup

➢      All-Purpose Flour        0.75 Cup

➢      Cooking Spray

1. Heat oven to 400 degrees. Spray a 9-inch square baking pan.

2. In a large bowl, place the sliced apples and sprinkle with lemon juice.

3. In a small bowl combine cinnamon, cornstarch, and sugar. Mix well.

4. Add this mixture to the apples and toss to coat

5. Stir in the blueberries and toss again to mix. Spread onto the bottom of the pan

Make the topping:

1. In a large bowl, mix whole wheat flour, baking powder, all-purpose flour, and sugar. Add a dash of salt.

2. Using a fork to cut in the cold margarine into the flour mixture until the mixture resembles pea-size crumbles.

3. Add the milk and the vanilla. Stir just until moist dough forms.

4. Using a floured surface, turn the dough out. Knead the dough 6-8 times with floured hands.

5. Roll to 0.5 inches thick and use cutters to cut out shapes such as leaves or apples or other seasonal designs.

6. Roll the dough again to continue cutting shapes until you have enough to cover the top of the fruit thoroughly.

7. Remove from the oven when the top is golden. About 30 minutes or so.

8. Serve warm.

Nutrition Analysis

Serving size: one-eighth of the cobbler

Nutrient

Amount

DASH Count

Calories

222

Grains and Grain Products

1

Fat

6 g

Vegetables

Saturated Fat

1 g

Fruit

2

Trans Fat

0

Dairy Products (Low fat or fat-free)

Monounsaturated Fat

2 g

Meat, Poultry, and Fish

Cholesterol

0

Nuts, Seeds and Dry Beans

Sodium

202

Fats and Oils

1

Total Carbs

38 g

Sweets

Fiber

4 g

Sugars

6 g

Protein

4 g

Conclusion

You are what you eat. That's the basis of this book and the DASH Lifestyle. If we eat processed, high sodium, high-fat diets we will develop health issues. Likewise, if we consume foods close to their natural state and limited added salt and sugar, our bodies will respond to optimum health, increased energy and a higher quality of life.

DASH Diet: Proven Tips to Treat High Blood Pressure, Lower Sodium Intake and Eat Nutrient Rich Foods has several goals. To teach the public how our bodies react to different types of foods and our lifestyles impact those choices. Although they're everywhere, very few people read food labels. We had a crash course on how to interpret the information right in front of us. Armed with the knowledge of the label, we moved on to look at sample meals and how they stacked up nutrient-wise, too fast food. It was quite a shock. Finally, the recipes. Trying one or two and seeing if the lifestyle is for you is a significant first step.

DASH isn’t a fad diet that will guarantee you to lose 100 pounds overnight or lower your blood pressure after one day. It will take time; after all, you didn’t gain the weight overnight nor did your blood pressure get that high in one day. You won’t get healthy in one day either. Take the small steps necessary to change your life and let the DASH Diet be the first one. Good Luck!

Do check out my other books that can help you achieve a healthier lifestyle as well!

Binge Eating: Proven Methods To Moderate & End Binge Eating

If you enjoy such content, do subscribe to our nonfiction readers list where we feature great content, give FREE books every now and then and also give valuable tips that you can use in your life! Generally, a great place for nonfiction readers to hang out!

Click here -> http://eepurl.com/c5bzd X

Table of Contents

Introduction

Chapter 1: The New Epidemic

Chapter 2: DASH to Better Health

Chapter 3: Food Labels 101

Chapter 4: The DASH Approach to Living

Chapter 5: The Proof is in the Pudding

Chapter 6: Recipes and Tips to Live the DASH Life

Conclusion