Everand Logo

Welcome to Everand!

  • Discover millions of ebooks, audiobooks, and so much more with a free trial

    Only $11.99/month after trial. Cancel anytime.

    The Dash Diet Box Set : A Collection of Dash Diet Recipes And Cheat Sheets: The Blokehead Success Series
    The Dash Diet Box Set : A Collection of Dash Diet Recipes And Cheat Sheets: The Blokehead Success Series
    The Dash Diet Box Set : A Collection of Dash Diet Recipes And Cheat Sheets: The Blokehead Success Series
    Ebook94 pages35 minutes

    The Dash Diet Box Set : A Collection of Dash Diet Recipes And Cheat Sheets: The Blokehead Success Series

    By Scott Green

    ()

    Read preview

    About this ebook

    A research study conducted on 810 volunteers who were asked to follow the DASH diet plan while lowering their sodium intake proved that people who follow the eating plan can actually lose weight while reducing their sodium consumption. Majority of the volunteers were actually overweight and all of them were asked to increase their physical activity while following the DASH diet plan at lower calorie levels. By the end of the 18-month period, the volunteers did not only have enhanced control of their blood pressure but they lost weight, as well.

    Grab the Dash Diet Box Set now!

    LanguageEnglish
    PublisherYap Kee Chong
    Release dateMay 15, 2015
    ISBN9781502282958
    The Dash Diet Box Set : A Collection of Dash Diet Recipes And Cheat Sheets: The Blokehead Success Series
    Author

    Scott Green

    Scott Green is the main author for the Blokehead series The Blokehead series is an extensive series of instructional/how to books which are intended to present quick and easy to use guides for readers  

    Read more from Scott Green

    Related to The Dash Diet Box Set

    Related ebooks

    Weight Loss For You

    View More
    View More

    Related podcast episodes

    Related articles

    • Article

      SUPERFOODS for Superior Health

      Aug 26, 2022

      A superfood is a food source that contains higher-than-average nutritional content such as minerals, vitamins, antioxidants, proteins, and essential oils. These foods are considered to be especially beneficial for overall health and wellbeing. It has

      3 min read

    • Article

      What Is Diabetes?

      Feb 13, 2020

      Diabetes mellitus (or simply diabetes) refers to a group of serious lifelong conditions where there is too much glucose in the blood. Glucose is your body’s main source of energy. It comes from the carbohydrates in food and drink you consume. You nee

      1 min read

    • Article

      Aparigraha: Non-possessiveness

      Apr 21, 2022

      Aparigraha: Non-possessiveness
      2 min read

    • Article

      Animals Are Sacred

      Feb 10, 2021

      VEGETARIANISM, known in Sanskrit as Shakahara, was a principle of health and environmental ethics throughout the Hindu world for thousands of years. In Hindu Dharma, life is of the Divine, an emanation of the source and part of a cosmic continuum. Th

      3 min read

    • Article

      Cleansing Foods For A NATURAL DETOX

      Jul 28, 2020

      You don’t need to go to extremes to give your body a cleanse. In fact, you can easily incorporate foods known for their gentle detox qualities. ‘Cellular cleansing and detoxification are functions that occur in every cell of the body every second o

      3 min read

    • Article

      A Prayer For Those Seeking Reconciliation With God

      Mar 16, 2020

      If you have come to see your need for a Saviour, and you long to be reconciled with God through His Son Jesus Christ, then pray this prayer now from your heart: I have come to believe that You are the only God, the maker of heaven and earth. I have

      1 min read

    • Article

      WELLNESS Journey

      Apr 1, 2022

      WELLNESS Journey
      5 min read

    • Article

      An Early Breakfast Reduces Diabetes Risk

      Jul 25, 2021

      An Early Breakfast Reduces Diabetes Risk
      1 min read

    • Article

      Nutrition News

      Aug 18, 2021

      Nutrition News
      3 min read

    • Article

      3 Ways with an... EXERCISE MAT

      Jul 28, 2023

      If you have little budget to buy kit, and little room to store it, don’t panic. There’s no excuse to miss a workout or get bored, as just having a mat can be more than enough to keep you fit and looking fabulous. Coming in all shapes and sizes – and

      2 min read

    • Article

      Dr. Michael Klaper

      Dec 8, 2022

      Dr. Michael Klaper
      2 min read

    • Article

      Needle Know-how

      Feb 18, 2022

      Needle Know-how
      4 min read

    • Article

      Worst Liver Offenders

      Sep 24, 2023

      Worst Liver Offenders
      1 min read

    • Article

      Winter Warmers

      Jun 6, 2021

      Winter Warmers
      1 min read

    • Article

      Ask The Experts

      Nov 24, 2023

      Ask The Experts
      3 min read

    • Article

      Fake It Till You Make It

      Apr 1, 2021

      Fake It Till You Make It
      2 min read

    • Article

      YOUR Healthy Life

      Oct 20, 2021

      YOUR Healthy Life
      6 min read

    • Article

      Weighing The Benefit

      Jan 12, 2020

      Weighing The Benefit
      7 min read

    • Article

      Strategies for Healthy Eating

      Jul 17, 2021

      Strategies for Healthy Eating
      5 min read

    • Article

      10 easy ways TO LOSE WEIGHT

      Dec 19, 2019

      10 easy ways TO LOSE WEIGHT
      4 min read

    Related categories

    Reviews for The Dash Diet Box Set

    0 ratings

    0 ratings0 reviews

    What did you think?

    Tap to rate

    Review must be at least 10 words

      Book preview

      The Dash Diet Box Set - Scott Green

      The DASH Diet Box Set

      A Collection of Dash Diet Recipes & Cheat Sheets‏

      Scott Green

      Yap Kee Chong

      8345 NW 66 ST #B7885

      Miami, FL 33166

      Digital Edition

      Copyright 2015

      All Rights reserved. No part of this book may be reproduced or used in any way or form or by any means whether electronic or mechanical, this means that you cannot record or photocopy any material ideas or tips that are provided in this book.

      Get Notice of Our New Releases Here!

      Like Us On Facebook

      https://www.facebook.com/theblokehead

      TABLE OF CONTENTS

      Publishers Notes 5

      Chapter 1 What Is The DASH Diet Plan? 6

      Chapter 2 Losing Weight With The DASH Diet Plan 14

      Chapter 3 How To Reduce Your Sodium Intake 19

      Chapter 4 How To Increase Your Potassium Intake 26

      Chapter 5 How To Get Started 29

      Chapter 6 How To Stay On Track 35

      Chapter 7 DASH Diet Menu Plan 40

      Chapter 8 Poultry Dishes 67

      Chapter 9 Vegetable Dishes 77

      Chapter 10 Dressings 84

      Chapter 11 Fish 88

      Chapter 12 Grains 95

      About Us 107

      PUBLISHERS NOTES

      Disclaimer

      This publication is intended to provide helpful and informative material. It is not intended to diagnose, treat, cure, or prevent any health problem or condition, nor is intended to replace the advice of a physician. No action should be taken solely on the contents of this book. Always consult your physician or qualified health-care professional on any matters regarding your health and before adopting any suggestions in this book or drawing inferences from it.

      The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book.

      Any and all product names referenced within this book are the trademarks of their respective owners. None of these owners have sponsored, authorized, endorsed, or approved this book.

      Always read all information provided by the manufacturers’ product labels before using their products. The author and publisher are not responsible for claims made by manufacturers.

      Digital Edition 2015

      Manufactured in the United States of America

      CHAPTER 1

      WHAT IS THE DASH DIET PLAN?

      Not many people realize that having blood pressure that remains even a little over the normal level of 120/80 mmHg can result to health concerns. As a person’s blood pressure increases beyond the normal level, the higher his or her health risk is.

      Based on the two key research studies that were backed by the NHLBI or the National Heart, Lung and Blood Institute, blood pressure can actually be decreased through a diet plan that does not only include low amounts of total fat, cholesterol and saturated fat but is also mainly composed of low-fat or fat-free milk and milk products, vegetables and fruits. The eating plan that they have determined has since then been referred to as the DASH eating plan which is mainly composed of nuts, poultry, fish and whole grain products. It involves minimal consumption of sugar-containing beverages, added sugars, sweets and lean red meat.

      The DASH eating plan is definitely very different from the typical diet that most Americans have. If you plan to start this diet plan, you will be eating food that is rich in calcium, magnesium, potassium, fiber and protein. Below are the daily nutrition goals you will have once you start a 2,100 calorie DASH eating plan:

      • Carbohydrate – 55 percent of calories

      • Protein – 18 percent of calories

      • Saturated fat – 6 percent of calories

      • Total fat – 27 percent of calories

      • Fiber – 30 grams

      • Magnesium – 500 grams

      • Calcium – 1,250 milligrams

      • Potassium – 4,700 milligrams

      • Cholesterol – 150 milligrams

      • Sodium – 2,300 milligrams

      The DASH diet plan adheres to a set of guidelines to improve or sustain the health of your heart. It primarily limits cholesterol and saturated fat while focusing on the increased consumption of foods packed with fiber, protein and micro-nutrients such as magnesium, calcium and potassium that can help in lowering blood pressure. The food included in the DASH diet plan also adhere to the nutritional requirements as suggested by the Institute of Medicine.

      The original research study conducted on DASH included 459 adults who had diastolic pressures of 80 to 95 mmHg and systolic blood pressures that were below 160 mmHg. Around 27% of the volunteers also suffered from high blood pressure. The volunteer group was equally divided between men and women but 60% of them were African Americans. During the research study, three diet plans were compared to one another: 1) the DASH diet plan, 2) a diet plan that consists of common foods that majority of Americans frequently consume and 3) a diet plan similar to diet plan #2 plus more vegetables and fruits. The 3 plans all consisted of around 3,000 milligrams of daily sodium consumption. None of the diet plans consisted of specialty food or was vegetarian.

      The results of the original research study was quite remarkable. The volunteers

      Enjoying the preview?
      Page 1 of 1