Free PDF Dash Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes, by John Chatham
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Dash Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes, by John Chatham
Free PDF Dash Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes, by John Chatham
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Product details
Paperback: 209 pages
Publisher: Rockridge Press; Gld edition (September 1, 2012)
Language: English
ISBN-10: 1623150248
ISBN-13: 978-1623150242
Product Dimensions:
6 x 0.5 x 9 inches
Shipping Weight: 13.6 ounces (View shipping rates and policies)
Average Customer Review:
4.2 out of 5 stars
165 customer reviews
Amazon Best Sellers Rank:
#340,463 in Books (See Top 100 in Books)
I'm surprised to see some recipes with pretty high sodium content. The author attempts to hide this fact by failing to give nutritional values for the recipes, which in itself is lacking. But, if you look at a recipe and add up only the two or three ingredients with the highest sodium content, it's easy to see that using this cookbook one could easily exceed the DASH diet sodium recommendations (low sodium is a critical part of DASH). In addition to the higher sodium and the inability to know which recipes have higher sodium because of the lack of nutrional lables, there is no list of recipes and no index. There is no way to find a specific recipe or specific type of recipes (eg chicken recipes). I recommend getting a different DASH diet cookbook. One that I recommend is "The Complete DASH Diet for Beginners" by Jennifer Koslo PhD, RDN, CSSD. I gave that book 5 stars.
This book allows you to jump right into the DASH diet with an excellent briefing on what the DASH diet is, why it is important, and strategies for success. After this there is a complete meal plan that provides you with a 14 day menu plan with detailed instructions on preparation. This is followed by a fitness workout plan section that gives simple straight forward workout plans that can be modified to fit your fitness level and schedule. The fitness section is brief but I do feel it is effective and a nice bonus.Having tried 3 DASH diet meal plans I can share my experience with others regarding the quality of the meals provided in this book. While there are only 14 days worth of meals provided, these are the 14 days you want to have. Other books I've read have provided more options but it becomes apparent that some recipes are filler recipes that merely meet the nutritional requirements versus well thought out and refined recipes designed to appeal to the palette. Thought and effort was put into selecting the best recipes. I have been very happy with just these 14 days worth of meals. Some of them are blow your mind good!I hesitate to name favorites because there are so many but just a few off the top of my head are:Arroz con polloSummer Chicken SaladCreamy Salmon dipZesty Avocado saladCreamy Seafood saladHoney-Mustard Pork ChopsI highly recommend this book if you are looking for a great guide to the DASH diet and enjoy delicious food.
It's no secret that high blood pressure (hypertension) is a common problem in the US. Ads for drug companies touting the newest pill are everywhere. For those of us who want a safer, more natural way of dealing with hypertension, diet and exercise are an obvious place to start. But which diet? What exercises? The choices are endless; just scan the diet section in any bookstore, choosing the right plan can be daunting. Fortunately, there's help.The DASH Diet is a comprehensive plan for health developed from research by five leading medical research institutions in the US in conjunction with the National Heart, Lung and Blood Institute. After years of testing, they found the ideal diet for reducing blood pressure. The basic building blocks are: high fiber, low-fat dairy, lots of fresh fruits and vegetables, lean protein, and lower sodium.John Chatham has gathered all the information you need in his book The DASH Diet Health Plan. He explains how this diet will help reduce high blood pressure and how to incorporate it into your life. You'll find two fitness workout plans for both cardio and strength training, menu plans, a shopping guide and a full cookbook of tasty choices. Check some of these out: Italian Beef Stew, Pork Chops with Garlic Sweet Potatoes, Shrimp Kebabs, and Chocolate Mocha Mousse. Is your mouth watering yet?With recipes like these, there's no need to deny yourself or wait to start on the road to a healthier heart. Your lifestyle change is within reach, the complete plan is here, all you have to do is go for it!
John Chatham's book "The DASH Diet" can easily be considered a follow up to his previous and equally remarkable title "The Belly Fat Diet." While the former is a very accessible take on the benefits and ease of losing weight, "The DASH Diet" offers more of a detailed look at how the never-ending increase of high blood pressure continues to plague the USA. Also similar are the exercises he gives; both only take thirty minutes and require no equipment. Although Chatham addresses the diet as a remedy for other diseases such as Type 2 Diabetes and pre-diabetes, it's no accident that the book points out three (out of six) endorsements for the diet are from organizations studying improvements in cardiology. The most amazing thing, frankly are the recipes. As someone who has recently lost 55 lbs, it was unimaginable that quite a bit of carbohydrates (particularly pasta) are included. Even better, unlike the average cookbook, the directions to cook each meal are very brief. So even if you've never so much as used a blender, learning to cook these meals will immediately become second nature. Maybe it's impossible to always be completely healthy, but at least this is a start!!
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