The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) (24 page)

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Authors: Marla Heller

Tags: #Health & Fitness / Diets

BOOK: The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book)

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20 fluid ounces = 1 pint

40 fluid ounces = 1 quart

Note
: Since this book does not contain any baking recipes (such as pastries, breads, cakes), precision is not important with the quantities. Typically in U.S. recipes, volumes, rather than weights, are used for most ingredients.

RESOURCES

Additional DASH-Friendly Recipes

Recipes for Lean Beef and Pork

http://www.beefitswhatsfordinner.com

http://www.porkbeinspired.com/Recipes.aspx

Low-Fat and Nonfat Dairy Recipes

http://3aday.org/Recipes-And-Snack_Ideas/Pages/Recipe-Results.aspx

http://www.ilovecheese.com/recipes.asp

Add More Fruits and Vegetables to Your Diet

http://www.fruitsandveggiesmorematters.org/?page_id=5

Include Nuts, Beans, and Soy

http://www.almondsarein.com/recipes/

http://www.michiganbean.org/recipes

http://www.pea-lentil.com/cookbook.htm

http://www.walnuts.org/walnuts/index.cfm/all-recipes/

http://www.soyconnection.com/recipes/index.php

http://www.soyfoods.com/recipes/

Be sure to check my web page for more websites and updates on the above sites (since

they often change their page names):
http://dashdiet.org/dash_diet_recipe_links.asp.

ACKNOWLEDGMENTS

I am so thrilled to be able to bring you this book. Many people have been supportive of this effort. First, my patients, in my private practice and at the Navy Hospital, inspired me to combine the benefits of the DASH diet with a more aggressive weight loss plan,

especially targeted for people who need a lower carb diet plan.

My agent, Laurie Bernstein, was a powerhouse, championing the benefits of DASH

and how powerful it could be when communicated in a way that was accessible to

consumers and could fit into a real life. I was so lucky to become her client and to always have her strong support for spreading the word about the DASH diet and my books.

My editor, Diana Baroni, brought much enthusiasm to the project, both for the current books and the upcoming DASH books. I am very grateful for her providing the

opportunity to share DASH with a world-wide market.

And of course, my husband, Richard, has been a rock, supporting all my work on the

book, ready to try any of my new recipes, and never complaining when our “fun time”

got interrupted by more work on the books. I have been so fortunate to have such a

supportive, understanding, and loving husband. And, no one could hope for a husband

who was more proud and eager to tell everyone about my works.

Notes

1.
Rationale and design of the Dietary Approaches to Stop Hypertension (DASH) trial. A multicenter controlled-feeding study of dietary patterns to lower blood pressure. Sacks FM, Obarzanek E, Windhauser MM, Svetkey LP, Vollmer WM, McCullough M,

Karanja N, Lin PH, Steele P, Proschan MA, et al.
Annals of Epidemiology.
1995

Mar;5(2):108–18.

2.
The complete list of states in the Stroke Belt is Alabama, Arkansas, Georgia, Indiana, Kentucky, Louisiana, Mississippi, North Carolina, South Carolina, Tennessee, and

Virginia.
http://www.nhlbi.nih.gov/health/prof/heart/other/sb_spec.pdf.
Accessed on February 6, 2012.

3.
A clinical trial of the effects of dietary patterns on blood pressure. DASH

Collaborative Research Group. Appel LJ, Moore TJ, Obarzanek E, Vollmer WM,

Svetkey LP, Sacks FM, Bray GA, Vogt TM, Cutler JA, Windhauser MM, Lin PH,

Karanja N.
New England Journal of Medicine.
1997 Apr 17;336(16):1117–24.

4.
Effects on blood pressure of reduced dietary sodium and the Dietary Approaches to Stop Hypertension (DASH) diet. DASH-Sodium Collaborative Research Group. Sacks

FM, Svetkey LP, Vollmer WM, Appel LJ, Bray GA, Harsha D, Obarzanek E, Conlin

PR, Miller ER 3rd, Simons-Morton DG, Karanja N, Lin PH.
New England Journal of

Medicine.
2001 Jan 4;344(1):3–10.

5.
Effects of diet and sodium intake on blood pressure: subgroup analysis of the DASH-sodium trial. Vollmer WM, Sacks FM, Ard J, Appel LJ, Bray GA, Simons-Morton

DG, Conlin PR, Svetkey LP, Erlinger TP, Moore TJ, Karanja N; DASH-Sodium Trial

Collaborative Research Group.
Annals of Internal Medicine.
2001 Dec

18;135(12):1019–28.

6.
Effects on blood lipids of a blood pressure–lowering diet: the Dietary Approaches to Stop Hypertension (DASH) Trial. Obarzanek E, Sacks FM, Vollmer WM, Bray GA,

Miller ER 3rd, Lin PH, Karanja NM, Most-Windhauser MM, Moore TJ, Swain JF,

Bales CW, Proschan MA; DASH Research Group.
American Journal of Clinical

Nutrition.
2001 Jul;74(1):80–89.

7.
Beneficial effects of a Dietary Approaches to Stop Hypertension eating plan on features of the metabolic syndrome. Azadbakht L, Mirmiran P, Esmaillzadeh A, Azizi

T, Azizi F.
Diabetes Care.
2005 Dec;28(12):2823–31.

8.
Rationale and design of the Optimal Macro-Nutrient Intake Heart Trial to Prevent Heart Disease (OMNI-Heart). Carey VJ, Bishop L, Charleston J, Conlin P, Erlinger T,

Laranjo N, McCarron P, Miller E, Rosner B, Swain J, Sacks FM, Appel LJ.
Clinical

Trials.
2005;2(6):529–37.

9.
Effects of protein, monounsaturated fat, and carbohydrate intake on blood pressure and serum lipids: results of the OmniHeart randomized trial. Appel LJ, Sacks FM,

Carey VJ, Obarzanek E, Swain JF, Miller ER 3rd, Conlin PR, Erlinger TP, Rosner BA,

Laranjo NM, Charleston J, McCarron P, Bishop LM; OmniHeart Collaborative

Research Group.
Journal of the American Medical Association.
2005 Nov

16;294(19):2455–64.

10
. Associations between macronutrient intake and self-reported appetite and fasting levels of appetite hormones: results from the Optimal Macronutrient Intake Trial to

Prevent Heart Disease. Beasley JM, Ange BA, Anderson CA, Miller ER 3rd, Erlinger

TP, Holbrook JT, Sacks FM, Appel LJ.
American Journal of Epidemiology.
2009 Apr 1;169(7):893–900.

11
. A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. Brehm

BJ, Seeley RJ, Daniels SR, D’Alessio DA.
Journal of Clinical Endocrinology and

Metabolism
. 2003 Apr;88(4):1617–23.

12
. A randomized trial of a low-carbohydrate diet for obesity. Foster GD, Wyatt HR, Hill JO, McGuckin BG, Brill C, Mohammed BS, Szapary PO, Rader DJ, Edman JS, Klein

S.
New England Journal of Medicine.
2003 May 22;348(21):2082–90.

13
. A reduced ratio of dietary carbohydrate to protein improves body composition and blood lipid profiles during weight loss in adult women. Layman DK, Boileau RA,

Erickson DJ, Painter JE, Shiue H, Sather C, Christou DD.
Journal of Nutrition.
2003

Feb;133(2):411–17.

14
. Dietary protein and exercise have additive effects on body composition during weight loss in adult women. Layman DK, Evans E, Baum JI, Seyler J, Erickson DJ,

Boileau RA.
Journal of Nutrition.
2005 Aug;135(8):1903–10.

15
. Carbohydrate restriction as the default treatment for type 2 diabetes and metabolic syndrome. Richard D. Feinman and Jeff S. Volek.
Scandinavian Cardiovascular

Journal.
2008 42:4, 256–63.

16
. Adherence to a DASH-style diet and risk of coronary heart disease and stroke in women. Fung TT, Chiuve SE, McCullough ML, Rexrode KM, Logroscino G, Hu FB.

Archives of Internal Medicine.
2008 Apr 14;168(7):713-20. Erratum in:
Arch Intern
Med.
2008 Jun 23;168(12):1276.

17
. Relation of consistency with the dietary approaches to stop hypertension diet and incidence of heart failure in men aged 45 to 79 years. Levitan EB, Wolk A, Mittleman

MA.
American Journal of Cardiology.
2009 Nov 15;104(10):1416–20.

18
. Consistency with the DASH diet and incidence of heart failure. Levitan EB, Wolk A, Mittleman MA.
Archives of Internal Medicine.
2009 May 11;169(9):851–57.

19
. Diet-quality scores and the risk of type 2 diabetes in men. de Koning L, Chiuve SE, Fung TT, Willett WC, Rimm EB, Hu FB.
Diabetes Care.
2011 May;34(5):1150–56.

20
. Dietary patterns during adolescence and risk of type 2 diabetes in middle-aged women. Malik VS, Fung TT, van Dam RM, Rimm EB, Rosner B, Hu FB.
Diabetes

Care.
2012 Jan;35(1):12–18.

21
. Association of dietary patterns with albuminuria and kidney function decline in older white women: a subgroup analysis from the Nurses’ Health Study. Lin J, Fung TT, Hu

FB, Curhan GC.
American Journal of Kidney Disease.
2011 Feb;57(2):245–54.

22
. DASH-style diet associates with reduced risk for kidney stones. Taylor EN, Fung TT, Curhan GC.
Journal of the American Society of Nephrology.
2009 Oct;20(10):2253–

59.

23
. Low-carbohydrate diets, dietary approaches to stop hypertension–style diets, and the risk of postmenopausal breast cancer. Fung TT, Hu FB, Hankinson SE, Willett WC,

Holmes MD.
American Journal of Epidemiology.
2011 Sep 15;174(6):652–60. Epub 2011 Aug 10.

24
. The Mediterranean and Dietary Approaches to Stop Hypertension (DASH) diets and colorectal cancer. Fung TT, Hu FB, Wu K, Chiuve SE, Fuchs CS, Giovannucci E.

American Journal of Clinical Nutrition.
2010 Dec;92(6):1429–35.

25
. DASH diet lowers blood pressure and lipid-induced oxidative stress in obesity.

Lopes HF, Martin KL, Nashar K, Morrow JD, Goodfriend TL, Egan BM.

Hypertension.
2003 Mar;41(3):422–30.

26
. A dietary pattern that lowers oxidative stress increases antibodies to oxidized LDL: results from a randomized controlled feeding study. Miller ER 3rd, Erlinger TP, Sacks FM, Svetkey LP, Charleston J, Lin PH, Appel LJ.
Atherosclerosis.
2005

Nov;183(1):175–82. Epub 2005 Apr 18.

27
. The DASH diet may have beneficial effects on bone health. Doyle L, Cashman KD.

Nutrition Reviews.
2004 May;62(5):215–20.

*
In general, choose whole fruits and vegetables to get the bulk, and slow digestion. Fruit that has been pulverized in smoothies will contribute to a “sugar rush,” which is

something most of us want to avoid. (In a blender, the fruit fiber is pulverized,

significantly reducing its effectiveness, and the sugar is released from the fruit cells, making it much easier to absorb quickly. A little of this happens during chewing, but not at all to the extent that it does when fruit is blended.) Limit smoothies to special occasions or avoid altogether.