Free PDF The Dash Diet Action Plan, by Marla Heller
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The Dash Diet Action Plan, by Marla Heller
Free PDF The Dash Diet Action Plan, by Marla Heller
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Review
There are no razzle-dazzle gimmicks surrounding this book. . . . the author, a registered dietitian, notes on the first page. She promises "no conflicting information, no magic combinations, no forbidden foods." What she provides is a back-to-basics guide to the DASH diet (Dietary Approaches to Stop Hypertension). - Time MagazineThe DASH diet is based on studies funded by the NIH. Dietitian Heller presents the plan that will help readers who suffer from hypertension, high cholesterol, and type 2 diabetes. Her plan supports eating a variety of good food--especially fruits, vegetables, and whole grains--to result in weight loss and benefit one's arteries. - Library JournalChosen by U.S. News & World Report as the best diet, healthiest diet, & best diabetes diet. Even if your blood pressure and cholesterol are perfect and weight isn't a concern, following DASH makes sense. Heller offers an excellent introduction, meal plans, recipes, strategies for exercise & weight loss. - Today's Diet & Nutrition"One of the top 50 life-changing health books." - Huffington Post"Recommended are dietary patterns that emphasize fruits, vegetables, whole grains, low-fat dairy products, poultry, fish and nuts. . . including the DASH eating plan " -- The American Heart Association, The American College of Cardiology
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About the Author
Marla Heller is a Registered Dietitian, and holds a Master of Science in Human Nutrition and Dietetics from the University of Illinois at Chicago (UIC) where she also completed doctoral course work in public health. Marla worked as a dietitian at the University of Illinois Medical Center in the Heart-Lung Transplant Unit, the Cardiac Intensive Care Unit, and the Cardiac Step-Down Unit.She has taught thousands of people how to adopt the DASH diet. She was an adjunct clinical instructor in the Department of Human Nutrition and Dietetics at UIC, Dominican University, and National-Louis University. She taught nutrition to student chefs at the Cooking and Hospitality Institute of Chicago. Marla was a civilian dietitian with the US Navy and worked for the US Department of Health and Human Services.In addition to The DASH Diet Action Plan, Marla wrote the 4-week menu plan for Win the Weight Game by Sarah, the Duchess of York. She is a frequent featured nutrition expert for broadcast, print, and internet media. She is a spokesperson for the Greater Midwest Affiliate of the American Heart Association, a Past-President of the Illinois Dietetic Association, from which she was awarded the prestigious Emerging Leader Award.Marla can be followed at dashdiet.org, facebook.com/dashdiet, and Twitter @dashdiet.
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Product details
Series: A DASH Diet Book
Hardcover: 224 pages
Publisher: Grand Central Life & Style; 1 edition (September 12, 2011)
Language: English
ISBN-10: 9781455512805
ISBN-13: 978-1455512805
ASIN: 145551280X
Product Dimensions:
6.2 x 0.8 x 9.2 inches
Shipping Weight: 12.8 ounces (View shipping rates and policies)
Average Customer Review:
4.1 out of 5 stars
558 customer reviews
Amazon Best Sellers Rank:
#101,511 in Books (See Top 100 in Books)
The only diet I have ever tried. At 69 years old, I needed to eat healthier. This is a no nonsense plan. Basically eat 5 vegetables, 4 fruit, only whole grains, low or no fat dairy, eggs & nuts are part of it, meat or fish in reasonable portions, DAILY. The lower salt was a shock on how much salt I was getting when I thought I was eating low salt! No processed sugar, it all comes in the fruit. I exercise daily. All of this is with a well balanced rotation of different daily fresh veggies and fruit. I do not normally feel hungry, when I do I snack on veggies or fruit, my problem was always grazing. I never leave the house with out fruit and veggies.This diet is recommended by all of the major health associations, (heart, kidney, cancer, diabetic) look it up on the health site, the only one I might add. I am shocked that I was able to cut sugar cold, as well as in just about one week, food I previously ate regularly tasted so salty, I could not possibly eat it because it was so over salted. Those two things were a big surprise to me, and maybe the biggest benefit of the diet.This is a life style change if you do not currently eat purely healthy food in proper quantities and no junk food as well as exercise regularly now. It is great if you have the self control required to make it work long term. I have lost 30 pounds and have 15 to go, I have never felt so good. My goal is to reach my target weigh in a couple months and stay withing 5 pounds of my goal 2 years plus from now.
I have been on the DASH diet for 16 weeks and have lost 45 pounds! My BMI has dropped from 34 (obese) to 26.5 (slightly overweight.) For years I was on medication for blood pressure and cholesterol. Last month, my doctor took me off of both. At my checkup last week, my BP was 115/75 and my cholesterol was well in the normal range.I'm actually enjoying being on this diet. I don't feel deprived. I'm eating a lot of good food and am rarely hungry. As a matter of fact, I usually have trouble eating all of the food that is on the day's menu because I am full before the end of the meal.I like the DASH diet because I don't have to count calories or points or anything else. The book provides 28 days of meal plans using real food that I cook myself, not special pre-prepared food from the freezer section of the grocery store. The menus are easy to follow and have good food on them (including an occasional chocolate chip cookie.) I haven't followed the menus exactly, but that is OK. The book gives suggestions as to how to substitute appropriate foods for the menu items. The emphasis is on lean protein (fish, chicken, pork, some beef, egg whites, etc.), lots of fruits and vegitables, fiber and low sodium.One key change that has made this diet successful is portion control. I bought a kitchen scale (to weigh food, not me) and use it, along with my measuring cups and spoons, every meal. For breakfast today, I had 1/2 cup scrambled egg whites on a whole wheat tortilla topped with avocado and 2 tablespoons of salsa, 6 ounces of pineapple, 6 ounces of orange juice and 8 ounces of milk. That is a lot of tasty food! I have no idea how many calories it was, but by measuring each item, I am confident that I ate a well balanced, healthy meal and I am on track for another successful day.I've tried lots of diets in the past. This is the first one that I would gladly follow for the rest of my life.Get the book.
This book was exactly what I was looking for as a guide for implementing the Dash Diet. It has a month's worth of meal plans, as well as some necessary recipes. it gives great tips for eating out and grocery store trips. It gives nutritional information for meals. It tells how to plan meals on your own, and reviews some of the basics guiding this diet. The Dash Diet is highly recommended and can easily be done for life. The book is easy to read and to follow.My only criticism is that some of the plans and recipes require refinement or review. For example, I love scalloped potatoes and they appear on a menu, but no one is going to prepare only one cup of potatoes for four people. It is not realistic to cook such a small amount. Another recipe calls for cooking four pieces of chicken breast, but the recipe is for five servings. How do you divide that up?All in all a great book and very useful.
If you are recently diagnosed with high blood pressure, this book is an excellent guide to the DASH lifestyle. It includes information on diet and exercise, including many different meals. I spent some time building my own meal plans by picking and choosing from the many listed in the book--ensuring I kept the balance between protein, carbs, dairy, fruits, and vegetables.I quickly lost 10 pounds and my blood pressure has come down to a range that I do not need to go on any medication to manage high blood pressure. I expect it to continue to go down and get into a healthy range if I could exercise more regularly.I highly recommend this book!
Best alternative option to blood pressure medication. DASH combined with daily exercise brought down my blood pressure by 30 points without medication. !!!!!!ðŸ™ðŸ¾ðŸ™ðŸ¾ðŸ™ðŸ¾ðŸ™ðŸ¾
I've lost 16 pounds in 2 months on this diet. Started it for heart and blood pressure reasons. It is easy to follow, and easy to stay on. It isn't really a diet, it is a life change in the way I eat, and what I eat. I feel so much better already.
The book itself is good in the knowledge it lays out for you, but I think this must have gone through some changes and/or additions and the index did not keep up. The first time I looked up something in the index and went to the page I had to go forward or backward to find info. This happens, but when it happened 5 or 6 times it get a little frustrating. Find it in the index , go the the page and then search pages around it to find what you're looking for.
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