The Dash Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes Paperback – September 18, 2012

The DASH Diet Health Plan is different than most of the fad diets you read about. Why? This isn't exclusively a weight loss plan; it's a guide to developing and maintaining a healthier lifestyle that will reduce the risk for heart disease and high blood pressure. But unlike other diets that ask you to completely cut out all fats and sugar, this plan provides delicious recipes and incorporates natural sugars and fats that have health benefits as well.After just reading the short intro to the book I was already hooked. The fact that National Institutes of Health funded the research for this diet also sets it apart from others, and gives me confidence that there is truth in what they say. It is recommended by the American Medical Association and the American Heart Association as "a heart healthy diet" and clearly explains why the foods it recommends are good for you.For me, the most appealing part of this diet is that it provides a plan that will be easy to maintain and actually develop a healthy lifestyle rather than a diet that helps you lose a few pounds, but then you drop it in a week or two and immediately regain the weight. I've tried other diets that were so unrealistic for a normal person to stick to on a daily basis that I ended up quitting them quickly. This one provides good recipes and educates you on what foods to eat and which ones to avoid so that you can even find good options to eat at a restaurant or a friend's house. They also give you tips to help you actually stick with the diet even once you've reached your ideal weight so that you are able to maintain the lifestyle. The suggestions for starting the diet are helpful too; they emphasize easing into the lifestyle change, not shocking your system and losing resolve by plunging into an extreme new routine.The shopping guide, menu plans, exercise routine recommendations, and recipes provide all the tools needed to make the change. I read through the recipes and after reading the ingredients and looking at the pictures my mouth was actually watering. I would make these recipes and serve them to guests without worrying that they'd guess I was using a diet recipe. The recipes include lots of spices and low-sodium options for dressings and sauces to add flavor without adding salt or fat.As they say in the conclusion, this is "not a quick fix - it's a new way of living and a commitment to better health".

The DASH Diet came out of studies conducted by leading universities in the 90s. These studies showed that a diet low in sodium, high in fiber, and emphasizing good fats didn't just lower blood pressure. It also decreased weight and the chance of diabetes. The DASH Diet is endorsed by many groups, including the Mayo Clinic and American Heart Association. Incidentally, the popular salt substitute Mrs. Dash was introduced in the 80s.This book tells about those studies, and explains the diet. There's information on measuring BMI, and setting caloric amounts. The DASH Diet can be adjusted to fit individual needs. One section deals with exercise. Another offers a meal plan. It's recommended to not start the exercises and diet plan at the same time.There are several recipes for all 3 meals, along with snacks, appetizers, and desserts. Most have fruits and vegetables. Dairy, lean meats, and nuts are allowed. Not all of the recipes are gluten free. Learn how to make healthier granola and breakfast sausage. Enjoy delicious smoothies. There's even Pumpkin Pie for Breakfast.Some recipes, especially for breakfast, are more labor intensive than others. But they can be prepared ahead of time. Several recipes include wine. That may be a problem for some people. Why not offer a substitute? Ditto for others calling for coffee or cilantro.Cookbooks can be very challenging with an e-reader. This one fits the digital format better than some others. A chart in the first section could have used larger print. But the recipes have ingredients in a single column. My only complaint was in using the "go to" feature. It's only formatted for chapters, not individual recipes.This book will be very helpful for anyone wanting to be healthier. Most ingredients in these recipes are available at most supermarkets. A section on eating out on this plan would have been nice. Many food places use too much sodium. The plan is less restrictive than some diets. But it can still produce healthy results.

Great book full of recipes and easy to make. Will be trying some of these recipes out. I have to lose 10-15 more pounds.

The DASH Diet Health Plan serves as a wonderful guide for a wide range of people looking to improve their lifestyle through diet management and physical activity. Primarily focused on individuals with health concerns related to diabetes, obesity, and hyper-tension, the combined efforts of a low-sodium, high-fiber diet combined with an active fitness plan are beneficial for all. This book offers a step by step process for determining an individualized diet and physical fitness program and allows for new dieters to create their own version of the DASH Diet while highlighting some delicious recipe ideas. This program will work for anyone looking to improve their overall health by changing their eating habits and beginning a workout schedule that is custom made to the individual.

i didn’t read this book right away after i received it. i thought it looked boring and uninspired. it is anything but! it teaches good nutrition. the meals are tasty and healthy too.i usually have a sweet tooth and crave salty foods too. i also wake up thirsty most nights. Eating the DASH diet way has helped me so much. i no longer get cravings for sugar and salt. i am methodically drinking 8 cups of water per day. no more waking up parched!one question i have concerns the weekly limit of nuts, seeds and legumes. (3 per week). my husband and i are 90% vegetarian. how are we supposed to get our daily protein requirements if our intake of nuts, seeds snd legumes (beans) is so restricted?