Table of Content
1/ What is the DASH Diet?
Who ranked the Dash Diet the No. 1 Diet for 5 years in a row?
2/ The Benefits of the Dash Diet
How does the Dash Diet Work?
What can I eat with the Dash Diet?
Foods to Avoid
Setting Goals
Tracking your Goals
Dash Diet Diary
3/ Dash Diet Frequently Asked Questions
How much Sodium is good for our health?
Is the dash diet healthy to adopt for the people with normal blood pressure
Can I follow DASH if I am a vegetarian?
Is the DASH Diet a good diet for people who can’t tolerate milk?
Is the DASH diet high fiber and low fat?
Should I increase foods that are high in Calcium?
Should I continue to take medication as directed by your doctor? How easy id the DASH Diet to follow? Do I have to exercise with the DASH Diet? Food 101
4/ Dash Diet Phase One
5/ Dash Diet Phase Two
6/ Dash Diet Foods to Avoid
7/ Healthy Snacks
8 / Fiber Rich Foods
9/ Dash Diet Cleansing Tips and Tricks
The 3 Day Cleanse and Recipes
48 Hour Detox
10/ 14 Day Meal Plan
Meal Plan Basics
Dash Diet Serving Sizes
7 Day Meal Plan of Phase 1
7 Day Meal Plan of Phase 2
Meal Plan Schedule
Online Shopping Marketplace for Healthy Foods
Shopping List
11/ Fitness Program
Exercise Workout Program for Beginners
Exercise Workout Program for Intermediate
Exercise Workout Program for Advanced
Yoga Workout – 18 of the Best Yoga Poses for Weight Loss
Exercise Ball – 4 Exercises to work on those stubborn areas.
Resistancy Band Exercises
The Importance of Sleep
CONTENT of RECIPES
DASH DIET APPERTIZERS RECIPES
Tomato Basil Bruschetta
Nachos
Seafood Chowder
Zucchini Pizza Bites
Hot Spinach Dip
DASH DIET BREAKFAST RECIPES
French Toast
Mixed Berry Muesli
Pancakes
Scrambled Eggs
Breakfast Pudding
Fruit Pizza
DASH DIET DESSERTS
Fruit Salad with Greek Yoghurt
Lemon Cheesecake
Pumpkin Pie
Apple Blueberry Crisp
Fruit Kebabs
Chocolate Soufflé
Avocado Moose
Dark Chocolate Strawberries
DASH DIET DINNER RECIPES
Chicken Portabella Burger
Cheesy Burritos
Chicken and Spanish Rice
Turkey Meatloaf
Cajun Spicy Baked Fish
Zucchini Lasagna
Chicken Wraps
Shepherd’s Pie
Salmon with Dill Mustard Sauce
Southwestern Pork Chops
DASH DIET GRILLING RECIPES
Maple Southern Comfort Sauce
BBQ Salmon
BBQ Pineapple Shrimp
BBQ Red Potato Salad
BBQ Grilled Fruit
DASH DIET LUNCH RECIPES
Quesadillas with Cilantro Yoghurt Dip
Tuna Salad
Southwest Chipotle Bowl
Cranberry Swiss Panini
Watermelon and Blueberry Salad
Stuffed Salmon and Avocado
Wild Tuna Pita Pockets
DASH DIET MASON JAR RECIPES
Citrus Chicken and Orzo Salad
Shrimp and Feta Cobb Salad
Asian Noodle Salad
Chipotle Chicken Salad
Cranberry and Turkey Salad
DASH DIET SALADS RECIPES
Blackened Chicken and Berry Salad
Blue Cheese Salad
Skinny Tuna Melt
Warm Vegetable Salad
Light Avocado Egg Salad
DASH DIET SIDES
Balsamic Vegetables
Lemon Bulgur Pilaf
Oven Baked Garlic Potatoes
Mexican Corn Salad
Garden Hummus
DASH DIET SEAFOOD
Tuna Melt
Cilantro Lime Tilapia Tacos
Tuna Pasta
Citrus Shrimp
Puttanesca Tuna Pasta
Shrimp Marinated in Lime
DASH DIET SNACKS and COCKTAILS
Watermelon Margarita
Cucumber Cocktail
Mango Cocktail
Strawberry Colado
Mexican Mojito
Shrimp Cocktail
DASH DIET SMOOTHIES
Vitamin C Smoothie
Chocolate Smoothie with Berries and Banana
Green Smoothie
Berry Smoothie
Ginger and Mango with Almond Milk
Pineapple Smoothie
DASH DIET VEGETARIAN RECIPES
Stuffed Peppers
Spaghetti Sauce
Roasted Asparagus and Tomato Penne Salad
Gnocchi with Spinach and Pine nuts
Vegetarian Cake
SUMMARY
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What Is The DASH Diet?
DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets
recommended by the USDA to promote health and wellness and prevent chronic
diseases like high blood pressure or diabetes.
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-
fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart
healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-
rich foods to quench your hunger. This makes a plan that is so easy to follow.
Who ranked the DASH Diet the No. 1 Diet?
A panel of health experts, including nutritionists and specialists in diabetes,
heart health, human behavior and weight loss, reviewed detailed
assessments prepared by U.S. News of 35 diets.
The experts rated each diet in seven categories, including short- and long-
term weight loss, ease of compliance, safety and nutrition. The diet had to
be easy to follow, nutritious, safe and effective for weight loss and prevent
diabetes and heart disease and the number one ranked diet for 5 years in a
row, the DASH Diet came out on top.
The panel of experts gave it high marks
for its nutritional completeness, safety,
ability to prevent or control diabetes
and role in supporting heart health.
DASH Diet Rankings
#1 in Best Diets Overall
#12 in Best Weight-Loss Diets
#3 in Best Heart-Healthy Diets
#1 in Best Diets for Healthy Eating
#1 in Best Diabetes Diets
#7 in Easiest Diets to Follow
BENEFITS of THE DASH DIET
The DASH diet was originally developed to help people to lower blood
pressure without medication, but it's been shown to have many additional
health benefits. It also lowers the risk of diabetes, stroke, heart attacks,
kidney stones, several types of cancer.
Now we know that it also decreases heart disease risk, according to a study
published online in the journal "Circulation: Cardiovascular Quality and
Outcomes."
Data has proven that if you follow the DASH diet you lower the risk of
coronary heart disease by 18% compared to people who ate a more typical
American diet and by 11% over those who ate a diet rich in fruits and
vegetables.
Many people have now turned to the Dash Diet and way of living in order to
regain their health, energy, vitality and power. Body weight and the food we eat are the controlling risk factors for cancer.
Obesity contributes to many types of cancer like breast, esophagus, pancreas, uterus, colon and prostrate, so combining the Dash Diet with
reducing calorie intake and exercise it can drastically reduce the risk of cancer.
Here are a few of the benefits you can look forward to:
Leaner, Stronger Muscles
Increased Energy Significantly More Stamina
Clearer, Smoother Skin Weight Loss Results
Better Performance and Recovery Stronger Immune System
Enhanced Libido Greater Mental Clarity
No More Hunger/Cravings Thicker, Fuller Hair
Clear Eyes And So Much More
This is just some of the reason why so many people from all walks of life are
turning to the DASH diet because it produces results without the oppressive, tasteless foods and portion or calorie control you find on most diets.
The trick to making the DASH diet work is being able to make a variety of meals that taste good to you, so that you never get bored and always feel
great about what you’re eating.
The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole
grains, and heart healthy fats. You fill up on delicious fruits and vegetables, paired up with protein-rich foods to quench your hunger. This makes a plan
that is so easy to follow.
The DASH Diet is best done in two stages, so the DASH Diet stage 1 is
basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for 14 days.
Then after 14 days you go into Stage Two, this is when you reintroduced
with healthy whole grains, fruit and starchy vegetables so as to control your
weight loss and improve the body’s response to hypertension.
This will probably mean you will have to shop for different foods, don’t be afraid to try different foods, here is a list of recommended foods .
Whole grains: 6-8 servings of whole wheat bread, rolls, whole wheat pasta,
English muffins, pita bread, bagel, cereals, grits, oatmeal, brown rice, unsalted pretzels or unsalted popcorn
Vegetables: 4-5 servings of broccoli, carrots, collards, green beans, green peas, kale, lima beans, potatoes, spinach, squash, sweet potatoes, or
tomatoes
Fruits: 4-5 servings of apples, apricots, bananas, dates, grapes, oranges, grapefruit, grapefruit juice, mangoes, melons, peaches, pineapples, raisins,
strawberries, or tangerines.
Fat-free or low-fat dairy: 2-3 servings of fat-free (skim) or low-fat (1%)
milk or buttermilk; fat-free, low-fat, or reduced-fat cheese or cream cheese; fat-free or low-fat regular or frozen yogurt
Lean protein: 6 or fewer servings of lean meat, fish all seafood that has
been broiled, baked, poached or roasted
Nuts, seeds & legumes: 4-5 servings per week of almonds, hazelnuts,
mixed nuts, peanuts, walnuts, sunflower seeds, peanut butter, kidney beans, lentils, split peas.
Healthy fats & oils: 2-3 servings of soft margarine, vegetable oil (canola,
corn, olive, or safflower), low-fat mayonnaise, or light salad dressing
Sweets: 5 or fewer servings per week of fruit-flavored gelatin, fruit punch,
hard candy, jelly, maple syrup, sorbet and ices, sugar.
When you get home for the grocery store with your fresh fruit and vegetables, take a few moments to cut up the fruit and put it in an air tight
container and place it in the front of the shelf. That way when you open the
fridge door, there it is ready for you to eat when you go looking for that snack.
So you must take in less saturated fats, desserts and salt. So take some of
those old jars or mustard and salad dressings that have been in the fridge for some time and replace them with a healthier option.
Drinking too much alcohol can increase blood pressure. The DASH diet recommends that men limit alcohol to two or fewer drinks a day and women
one or less.
The DASH diet doesn't address caffeine consumption, but research shows that caffeine can cause blood pressure to rise temporarily, so if you have
high blood pressure please be careful with your daily intake of caffeine.
The core to the Dash Diet is to lower your sodium intake and here are some
tips on how to do that:
Using sodium-free spices or flavorings with your food instead of salt Not adding salt when cooking rice, pasta or hot cereal
Rinsing canned foods to remove some of the sodium Buying foods labeled "no salt added," "sodium-free," "low sodium" or
"very low sodium"
One teaspoon of table salt has about 2,300 mg of sodium, and 2/3 teaspoon
of table salt has about 1,500 mg of sodium.
Reduce your intake of bacon, sausage, hot dogs and luncheon meats such as corned beef, pastrami, bologna, ham, processed turkey and salami.
Limit canned soups, frozen dinners and entrees and vegetables with sauces as you really don’t know what is in them. It is so much better if you can
make your own meals, but if you must use these, get items labeled “low sodium.” It is a good idea to rinse the canned foods with water to flush out
some of the preservatives that have been added.
Try to avoid smoked, pickled and cured foods.
Setting goals is so important to a healthier lifestyle. Here are some helpful
tips on setting specific, attainable and realistic goals for you to challenge yourself to.
Setting Specific Goals
Rather than just say I will east more fruit, a specific goal is I will pack and
apple every day for my lunch at work.
I will lose weight, to be a little more specific you will record my daily food
intake and follow my 1600 calorie meal plan so I can lose those 5lbs.
I will weigh myself once a week
Setting Attainable Goals
Losing 20 lbs in a month’s is not really attainable, the secret to losing weight
is one pound at a time, so it should be done slowly, so an attainable goal would be to lose 4 lbs in one month.
So setting attainable goals is all about being realistic and not setting yourself up to fail. Start small and once you succeed then branch out and build on
that goal.
Setting Realistic Goals
Be honest with yourself; make this path to a healthier you as easy as you
can, eat the foods you enjoy within reason and portion control is o important.
I will begin eating 2 extra servings of fruit today
I will cook 2 new vegetables this week
I will lose 10 pounds in the next 4 months
Placing goals on a timeline help you achieve them more successfully.
Tracking your Progress has become easier these days with FitBits and apps.
It is a very good idea to track your daily food and exercise regime; here are some very popular apps.
Diet Point Weight Loss (Android, iOS; Free)
Diet Point Weight Loss (Android, iOS) aims to
help users pick the weight loss program that's
right for them. The app provides details for more than 150 different diets in varied categories,
including, the Mediterranean Diet, Paleo Diet, Raw Food Diet, High Fiber Diet,
Vegetarian/Vegan Diet and Low Carb/Fat Diets. Dieters also have access to the Diet Point
community. This app comes complete with detailed shopping lists and meal plans. The app
also helpfully notifies you for mealtimes, to help avoid out of control craving and overeating.
The diets take into account your Basal Metabolic rate to estimate the amount of weight you could potentially lose with each diet. An added feature is the
grocery list. You input the foods necessary for a particular diet and print the shopping list.
Fooducate (Android, iOS; Free)
Fooducate (Android, iOS) helps you shop and eat healthy by allowing you to quickly pull up nutritional information about food products from barcodes, as
well as by helping you make sense of nutritional labels. It is a food scanner and diet tracker that lets you count calories that helps you to lose those
extra unwanted pounds. The app displays a letter grade from A to D, along with a quick summary of nutrition information in plain language, as well as
healthy alternative suggestions. If users cook their own meals or eat out, you can also manually enter a meal's nutritional information.
Shopwell (Android, iOS; Free)
The first step to eating well is shopping well. At least that's the idea behind
Shopwell (Android, iOS), a barcode scanning and shopping assistant app that rates foods and grocery items according to your nutritional needs. It’s
like having a dietitian in the palm of your hand. ShopWell users create a personalized profile and select
from a series of nutritional goals (Heart Disease, Athletic Training,
etc), as well as dietary restrictions (Celiac disease, food allergies,
vegetarian, etc.). The app then
takes these into account and uses them to score scanned grocery
items, as well as provide layman-friendly nutritional pointers, and
healthy suggestions.
MyFitnessPal (Android, iOS, Windows Phone; Free)
A good exercise regime is nothing without a balanced diet to back it up. MyFitnessPal's Calorie Counter (Android, iOS, Windows Phone) app helps you
out on that front, functioning as an easy to use calorie and nutrients counter with a database that boasts more than 2 million foods (and it's growing
every day). Easily look up and track the foods you're consuming with the help of a barcode scanner as well as a recipe calculator for inputting custom
creations. Track exercises, set diet goals and sync your progress to myfitnesspal.com for free.
Lose It! (Android, iOS; Free)
Lose It! (Android, iOS) is another excellent nutrition and exercise logging tool targeted at those looking to lose a few pounds. Simply enter a few
details about yourself such as weight, height and goal weight, and the app will help you come up with a daily calorie budget. The app keeps tracking
your food intake easy, with barcode scanners for grocery items, as well as an extensive database of dishes and restaurant meals. The app also has an
exercise tracking feature, and can also sync data with other exercise apps to help log your routine.
DASH Diet Diary
Use the chart to check “what I did today” within the DASH Eating Plan. Then, ask
yourself the questions listed each day to come up with a DASH game plan for
tomorrow. It can sometimes take three to four weeks to change your eating habits.
Recommend to 2-3 servings of dairy foods (milk, cheese, and yogurt) per day.
It is recommended to have 8-10 servings of fruits and vegetables per day.
Q. What is the Dash Diet stand for?
DASH stands for Dietary Approaches to Stop Hypertension; it is a flexible and
balanced eating plan that has been shown to lower high blood pressure as well as
many other benefits to your health.
Q. What is the key to the DASH Diet?
Eating foods high in potassium and calcium are the key to the DASH diet; the fruits,
vegetables, and low fat dairy make it work. You can fill yourself up on healthy foods
that are low in fat and calories.
Q. What is a Dash Diet Eating Plan?
The DASH eating plan is easy to follow using common foods available in your
grocery store. The plan includes daily servings from different food groups. The
number of servings you should have depends on your daily calorie (energy) needs.
Q. If the dash diet doesn’t allow consuming sodium, then what about sodium that is
also necessary for our health?
A. Sodium is not prohibited in the DASH diet completely, but it prohibits excessive
intake of processed sodium chloride that causes high blood pressure. The DASH diet
allows you to eat fresh fruits and vegetables that contain natural sodium that is
essential for our health. The DASH diet prohibits refined and processed sodium and
it allows you to consume 2300 mg sodium per day to lower your blood pressure.
Be very careful using sea salt, the grains are smaller in size and have more weight
(and sodium) per teaspoon.
Q. I have reduced sodium in my foods, but a recent medical test report showed
high content of sodium? And there are several foods that contain sodium in this
case, what should I do?
A. This is the common problem and it is more about the nutrient in our foods we
eat. Sodium is a substance made up of sodium and chloride. Therefore, the foods
you eat in the DASH diet may already have sufficient amount of sodium in them
that is necessary for your body. Avoid eating processed foods that contain 70% to
75% sodium. The natural fruits and vegetables are the best source of sodium
instead of sodium chloride.
Q. I take medicine to control my high blood pressure; do I still need to take them?
If you take medicines to control your high blood pressure, keep taking them.
However, you should tell your doctor that you're now following the DASH eating
plan.
Q. Is the dash diet healthy to adopt for the people with normal blood pressure?
A. Yes, the DASH Diet is a very healthy diet for the people with normal blood
pressure. If you have normal blood pressure, then you can select natural foods
containing sufficient amount of sodium to fulfill your sodium requirements. You just
need to understand your sodium requirements are limited in the DASH Diet.
Sodium is an essential mineral that is required in a certain amount to function our
body properly. A standard DASH diet allows you to consume 2300 mg of sodium
per day and it is also recommended by the U.S centers for disease control and
prevention.
The DASH diet allows us to choose healthy foods and prohibits all processed foods
and drinks that contain refined sugar, processed sodium, food additives, synthetic
taste enhancer or colors and too much calories. So, choosing the DASH diet as your
diet will keep your body in its best condition.
Q. How easy is it to follow?
While it may be difficult to give up your favorite sugary and salty snack DASH
doesn’t restrict entire food groups, upping your chances of sticking with it long-
term.
Q. How much does it cost?
Fresh fruits, veggies and whole-grain products are generally pricier than the
processed, fatty, sugary foods most Americans consume.
Q. Can I follow DASH if I am a vegetarian?
Yes, DASH can be adapted to a vegetarian eating pattern. In fact, the DASH diet
was originally created based on a vegetarian diet because vegetarians tend to have
lower blood pressures. The diet used in the research that demonstrated the efficacy
of DASH did include animal protein foods, such as meat, poultry, fish, and dairy
foods. But health benefits can be met using vegetable sources of protein and dairy
foods. DASH includes lots of fruits and vegetables, low fat dairy foods, and limited
added fats and oils. These recommendations are the same for vegetarians and fish,
meat, and poultry eaters. In order to meet your DASH food goals for meats we
suggest you substitute with the nuts, seeds and legumes category. Simply add your
recommended servings of meat to your recommended servings of legumes and aim
for that goal every day.
Q. Is the DASH Diet a good diet for people who can’t tolerate milk?
A. Many people who can’t tolerate milk protein can tolerate products prepared with
heated milk and can also tolerate yogurt and most cheese, because yogurt contains
denatured protein and lactic acid in place of lactose.
If you are lactose intolerant, use Lactaid or lactose-reduced milk.
Milk is processed by bacteria which convert it into yogurt through fermentation by
denaturing milk protein and by converting lactose into lactic acid, so you can still
follow this diet plan by selecting all suitable foods you can tolerate in the dash diet.
Some people are sensitive to cow milk and they usually consume goat milk in place
of cow milk.
Q. Is the DASH diet high fiber and low fat?
Yes, the DASH diet is high fiber and low to moderate in fats, which are
predominately heart healthy fats. Very low fat diets are associated with increased
hunger. Try to get 25 to 35 grams of fiber daily.
Q. Does it have cardiovascular benefits?
Yes. Many studies show DASH can lower blood pressure, which if too high can
trigger heart disease, heart failure and stroke. (In fact, the name DASH stands for
Dietary Approaches to Stop Hypertension – hypertension being the medical term for
high blood pressure.)
Q. Should I increase foods that are high in Calcium?
If you do not eat dairy products, supplement your diet with calcium supplement. Choose low-fat or fat-free cheese and yogurts and non-fat or 1% milk products daily. Q. Should I continue to take medication as directed by your doctor? Do not skip your blood pressure medication. Q Can it prevent or control diabetes? A few studies show favorable results, and the approach is generally viewed as an ideal eating pattern for both. Moreover, DASH echoes dietary advice touted by the American Diabetes Association. Q. Do I have to exercise with the DASH Diet? It is recommended to do at least 30 minutes a day, just walking will do if you are unable to do anything more to start with. Start slowly and you will build your strength and ability to do a little more each day. Try and build up to the recommend 10,000 step a day. I have included an exercise program for beginners in this Dash Diet Collection eBook. Q. Are there health risks? No. However, if you have a health condition, check with your doctor to be sure DASH is right for you.
Food 101
Food contains 3 types of nutrients, protein, carbohydrates and fats. When the
carbohydrates are digested they are turned into sugar, so eating carbohydrates can
quickly raise blood sugar levels.
Carbohydrates may be complex or simple.
Complex carbs are
Beans
Bread
Cereal
Corn
Pasta
Potatoes
Rice
Simple Carbohydrates are:
Fruit and Juices
Milk and Dairy products
Sodas
Candy
Desserts
Fiber is a carbohydrate that does not raise blood sugar level and should be eaten in
small portions
Good Fiber is found in:
Beans
Brown Rice
Oatmeal
Whole Grain Foods
Dash Diet Stage 1
The DASH Diet is best done in two stages, so the DASH Diet stage 1 is
basically a low-carbohydrate diet, with no fruit and whole grains, it lasts for
14 days. Dash Diet Stage 1 is designed to reset your metabolism and boost
your natural calorie burning processes. With this protein-rich, low
carbohydrate and sugar period you will see an immediate and visible weight
loss.
Then when Stage Two is reintroduced with healthy whole grains, fruit and
starchy vegetables so as to control your weight loss and improve the body’s
response to hypertension.
During the 14 days of Stage 1, you will learn how to satisfy your hunger and
feel fuller longer. To regulate your blood sugar and help curb your cravings,
avoid fruit and whole grains, which have a lot of natural sugar, and alcohol,
which also contain sugars. You can enjoy 2-3 servings of low-fat dairy per
day. This would include 1 cup of skim milk or low-fat yogurt. Avoid regular
or even fat-free cheese because they are often high in sodium.
You can also enjoy up to 6 ounces of lean meats, fish and poultry a day. Aim
for 4 to 5 servings of beans or lentils a week.
In Phase One you will need to consume non-starchy vegetables and include
some protein-rich foods, such as lean meat, fish, low-fat cheese and nuts.
Proteins work to prevent snacking and work to keep blood sugar levels
stable because that helps you feel full and satisfied. Removing starch and
sugar from the food intake will reduce the body’s need for insulin, which
helps us desire lighter, healthier foods.
Avoid starchy foods with sugar, you’re helping to regulate your blood sugar
and diminish cravings. Try leafy greens like lettuce and spinach or
cruciferous vegetables like broccoli or cabbage. You can also eat cucumbers,
squash, peppers and tomatoes.
Opt for protein-rich foods that have healthy fats, like fresh nuts and seeds,
or fatty fish like salmon or mackerel. Avocados are loaded with
monounsaturated fats as well as antioxidants lutein, vitamin E and beta-
carotene. Toss them in a salad along with vegetable oils, especially olive,
canola and nut oils, which you can use as salad dressing.
It’s important to choose the foods you like.
DASH DIET Stage 1 Suggested meals
Have some protein at each meal and snack
Breakfasts
o Egg substitutes (you can use real eggs with some cheese 1-2
days in this phase), or egg alternatives. Stay with the egg
recipes and skip the waffles, French toast, and pancake recipes
o 1-2 slices Canadian bacon or ham, or soy alternatives
o Tomato juice or V8 juice if desired
o Roll-ups made with ham, turkey, or lean roast beef and low-fat
cheese and/or lettuce as the wrap
o Artificially sweetened yogurt
Midmorning snacks – at least 2 of the following:
o Low-fat cheese, such as Laughing Cow Light Wedges, light
string cheese, or light cottage cheese (4 ounce size)
o Veggies, including celery, radishes, carrots, cucumbers, sliced
peppers, grape tomatoes or cherry tomatoes
o Nuts (1/4 cup or less). If having nuts and cheese, limit nuts to 1
tablespoon
Lunches – choose one of the protein-rich main courses, and all of the
other side dishes
o Salad loaded with a variety of veggies and protein foods. No
croutons. Although light cheese is preferred, you can
occasionally have regular cheese
o Stuffed tomato with egg salad, egg white salad, chicken salad,
and/or tuna salad
o Roll-ups made with ham, turkey, or lean roast beef and low-fat
cheese and/or lettuce as the wrap
o Veggies and/or side salad with dressing
o Sugar-free jello
Mid-afternoon snacks, and before-dinner snacks, if needed
o Same as morning snacks. Additional choices include:
o Pepper strips dipped in guacamole or salad dressing
o Peanuts in the shell – a serving is 10, which would be 20
individual peanuts
Dinners – include all of the following:
o Lean meat, fish, poultry, or meat substitute
o Non starchy vegetable
o Salad with dressing
o Sugar-free jello
You can eat unlimited Non starchy vegetables
o Unlimited, minimum of 5 servings per day for any appetite size
o Serving size – ½ cup cooked vegetables, 1 cup leafy greens, 6
ounces vegetable juice
o Sugar Free Jello
Dash Diet Stage 1 Foods you are able to eat in limited amounts
Dairy
o 2 servings per day for smaller appetite, 2-3 servings per day for
moderate appetite, 2-4 servings per day for large appetite
o Serving size – 8 ounces yogurt (1 per day), 1 ounce cheese, ½
cup cottage cheese
Nuts, beans, seeds
o 1 serving per day for smaller appetite, 1-2 servings per day for
moderate appetite, 1-2 servings per day for large appetite
o Serving size – ¼ cup beans, ¼ cup nuts, ¼ cup seeds
o Choose nuts in the shell to slow you down, and choose nuts that
are not addictive for you
o No clear guidelines on portions of vegetarian proteins for
vegetarian diets
Lean meat, fish, poultry, eggs
o 5-6 ounces per day of cooked meat or protein for smaller
appetite, 6-8 ounces per day for moderate appetite, 8-11 ounces
per day for large appetite
o 3 ounces is about the size of the palm of a woman’s hand; 4
ounces is about the size of a woman’s palm and thumb; 5
ounces is about the size of a man’s palm. 1 egg = 1 ounces, 2
egg whites = 1 ounce
Fats – heart-healthy
o 1-2 servings per day for smaller appetite, 2-3 servings per day
for moderate appetite, 2-4 servings per day for large appetite
o Serving size – 1 tablespoon salad dressing, 1 teaspoon of butter
or oil
DO NOT east these Foods in phase 1 of The DASH Diet
Starchy foods (other than beans)
o No foods made from flour e.g. bread, pasta
o No grains e.g. rice, etc.
o No starchy vegetables such as corn, potatoes, winter squash
o No foods fried in batter
Fruit
Milk
Alcoholic beverages
DASH Diet Stage 2
Stage 2 DASH Diet
Stage 2 of the DASH Diet includes whole grains and fruits, as well as lots of non starchy vegetables and lean proteins, and more dairy. The aim is to help
you continue to lose weight, slightly more slowly after the initial reset stage.
The DASH diet stands for Dietary Approaches to Stop Hypertension. It was
originally developed by the National Heart, Lung, and Blood institute in order to lower blood pressure and promote healthy bodies, but it has so many
more health benefits.
After the first 14 days, you will continue to eat the foods from Stage 1 but re-introduce some other healthy foods that will help you continue your
weight loss.
How long does Stage 2 last?
It’s your life plan, so it should last forever so you can keep your blood
pressure low and keep weight off.
Stage 2 of suggested DASH Diet Meals
Have some protein at each meal and snack
Breakfasts o Egg substitutes (okay to use real eggs with some cheese 1-2
days in this phase), or egg alternatives o 1-2 slices Canadian bacon or ham, or soy alternatives
o Tomato juice or V8 juice or other juice – 4 ounces
o Roll-ups made with ham, turkey, or lean roast beef and low-fat
cheese and/or lettuce as the wrap o Milk or yogurt or hot chocolate made with skim milk, cocoa
powder, and sugar substitute o Whole grain cereal, less than 5 grams sugar per serving. A
serving is 1 ounce by weight (1/2 cup of cooked oatmeal) and should be less than 100 calories. Watch out for serving sizes on
cereals. Use fruit for sweetening Midmorning snacks – 1-2 of the following, and make sure you include
some protein: o Low-fat cheese, such as The Laughing Cow Light Wedges, light
string cheese, or light cottage cheese (4 ounce size) o Veggies, including celery, radishes, carrots, cucumbers, sliced
peppers, grape tomatoes or cherry tomatoes o 4-6 ounces yogurt, unsweetened or artificially sweetened
o 1 serving fruit
o Nuts – ¼ cup or less, which is about 20 nuts. If having nuts and cheese, limit to 10 nuts
Lunches o Salad loaded with lots of veggies topped with a good protein
source, with dressing, without croutons, occasionally with regular cheese, preferably with light cheese, or
o Egg salad, egg white salad, chicken salad, and/or tuna salad, or o Roll-ups made with low-fat cheese and ham, turkey, or lean
roast beef o And some of the following: veggies and/or side salad with
dressing; 1 serving of fruit; 4-6 ounces yogurt (unsweetened or artificially sweetened) or 8 ounces milk, 10-20 nuts; sugar-free
jello Mid-afternoon snacks, and before-dinner snacks, if needed
o Same as morning snacks. Additional choices include:
o Pepper strips dipped in ¼ cup guacamole, hummus, or salad dressing
o Peanuts in the shell (20 individual peanuts) Dinners – include all of the following:
o Lean meat, fish, poultry, or meat substitute o Non starchy veggies (top with reduced-fat cheese if desired)
o Salad with dressing o Milk, if desired
o Alcohol: You can have a small glass of red wine occasionally, which represents one fruit serving.
If you are craving pasta, have pasta sauce (meaty or with beans – you want the protein) on top of veggies. Top with cheese, and brown under
the broiler in an ovenproof dish. Or use spaghetti squash as your pasta
replacement
Foods to eat unlimited in Stage2 of the DASH Diet
Non starchy vegetables
o Unlimited, minimum of 5 servings per day for any appetite size
o Serving size – ½ cup cooked vegetables, 1 cup leafy greens, 6 ounces vegetable juice
Sugar-free jello/gelatin – unlimited
Foods encouraged to eat in limited amounts in Stage 2 of the DASH Diet
Dairy
o Make sure you get 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for
large appetite
o Serving size – 8 ounces yogurt, 1 ounce cheese, ½ cup cottage cheese
o Also add nonfat milk / skim milk – serving size 8 ounces. If you are lactose intolerant, choose lactose-free milk or take lactose
digesting tablets to reduce the lactose o Buttermilk, nonfat sour cream (not containing titanium dioxide)
– listed in recipes, no serving size given Nuts, beans, seeds
o 1-2 serving per day for smaller appetite, 1-3 servings per day for moderate appetite, 2-4 servings per day for large appetite
o See list above under General – foods to limit
o Serving size – ¼ cup beans, ¼ cup nuts, ¼ cup seeds
o No clear guidelines on portions of vegetarian proteins for vegetarian diets
Lean meat, fish, poultry, eggs o 5-6 ounces per day for smaller appetite, 6-8 ounces per day for
moderate appetite, 8-11 ounces per day for large appetite o See list above under General – foods to limit
Fats – heart-healthy o 1-2 servings per day for smaller appetite, 2-3 servings per day
for moderate appetite, 3-4 servings per day for large appetite o See list above under General – foods to limit
o Serving size – 1 tablespoon salad dressing, 1 teaspoon of butter or oil
o Also add: olives, some regular mayonnaise Whole grains and other starchy foods, if desired
o
o 2-3 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 3-4 servings per day for large appetite.
Try to avoid going over 3 servings of whole grains per day o Cereals e.g. oatmeal (unsweetened), grits, wheat, high-fiber
cereals without added sugar, Grape Nut Flakes, Wheaties – serving size is ½ cup cooked cereal, 1 ounce dry cereal (80-100
calories). Try to get cereals with no more than 5 grams of sugar, and less than 250 milligrams of sodium
o Breads e.g. whole wheat / whole grain bread, including “light” or “lite” kinds – serving size is 1 slice bread, ¼ bagel, ½ English
muffin, ½ hamburger bun, ½ hot dog bun o Baked foods – if you bake with whole grain flour, store it
somewhere cool or refrigerated to avoid rancidity o Pastas – serving size is ½ cup cooked pasta
o Starchy vegetables e.g. corn, potatoes, sweet potatoes/yams,
winter squash – serving size ½ cup o Brown rice – serving size 1/3 cup
o Popcorn – serving size 2 cups o For people with sensitivity to gluten, it’s fine to substitute
gluten-free GF whole grains for wheat products Fruit
o Make sure you get at least 2-3 servings per day for smaller appetite, 2-4 servings per day for moderate appetite, 3-5
servings per day for large appetite o Fresh fruit, e.g. apples, bananas, blueberries, cantaloupe,
clementines, grapes, honeydew melon, mangos, melons, oranges, papaya, peaches, pears, pomegranate, pineapple,
plums, raspberries, strawberries – serving size –1 cup diced raw
fruit o Dried fruit – serving size ¼ cup
o Canned fruit – serving size ½ cup o Unsweetened applesauce (serving size not given)
o No more than 4-6 ounces of fruit juice e.g. orange juice; another part of the book says 4 ounces. It’s better to have whole fruits
Other foods o These foods can also be added: Some ketchup, BBQ sauce, hot
sauce; Some jelly or jam; o Low-calorie, low-sugar, low-fat ice cream
Foods to restrict or avoid in phase 2 of The DASH Diet
Beverages
o Alcohol – only in moderation. Red wine is best. Limit to 3 ½ ounces for women, 7 ounces for men. Replace 1 fruit serving
with one 3 ½ ounce glass of wine. Beer – each regular beer replaces 2 grain servings, a light beer replaces 1 grain. Other
alcoholic beverages – 1 shot replaces 1 grain o Smoothies – use occasionally only, and count as your dairy and
fruit servings. In general, choose whole fruits and vegetables to get the bulk and slow digestion
Refined grains and sweets o Eat rarely, 2-3 times per week
o Cookies – serving size 2 small cookies
o One recipe contains quite a lot of honey and another has maple syrup – presumably they’re allowed in stage 2 but should be
restricted
Processed starchy foods
o Avoid rice cakes, pretzels, and similar foods – although what “similar foods” means isn’t described
o No foods fried in batter Fatty foods
o Some bacon included in recipes
These are the foundation of foods available to you for long term, once you
become familiar with your healthy choices of foods and the portions available
to you, your long term goal of healthy living and your ultimate goal weight
will be achievable.
DASH Diet Foods to Avoid
While it is important to eat the right foods, here are some of the foods you should avoid while participating in the DASH Diet.
Foods to avoid in general on The DASH Diet
Fats – not heart healthy
Saturated fats, including coconut oil, palm oil, and foods containing them
o Flaxseed oil – the author is not convinced of its health benefits
as it is not a food that has been extensively consumed by humans
o Trans fats / partially hydrogenated fats and foods containing them – these include many pastries, cookies, and snack
crackers, which either contain trans fats or have replaced them with coconut oil or palm oil
o Limit fats high in omega-6 fatty acids, such as corn oil, soybean oil (often called vegetable oil), and safflower oil
o You can have butter rarely and in small amounts – choose it for special meals for its flavor
Sugary foods
o Avoid completely in phase 1, minimize in phase 2 o Sugar, honey, agave, molasses, maple syrup, and other sugars
o Baked goods and pastries o Soda with sugar
o Candies etc. o Energy bars
o Any other sugary foods Salty foods
o Limit salt – although guidelines are not given in this book,
except that you should not be overly restrictive with salt Caffeinated beverages other than with meals or snacks
Snacks are a big part of our daily diet; here are some healthy snack options.
The DASH Diet is not only the most effective diet for reducing the risk of
hypertension, heart disease, kidney disease, and colon cancer, it’s also the best
way to reach your healthiest weight and stay there.
HEALTHY DASH DIET SNACKS
Here are some of the Dash Diet healthy snacks
Pack snack-size zip bags with ¼ cup nut, seed and dried fruit trail mix
Make snack packs of whole-grain cereal, dried fruit, nuts and seeds
Stock the glove box with whole grain granola bars that have less than 200 calories
Bring along small boxes or cans of 100% fruit or vegetable juice
When a cooler is an option, pack string cheese, yogurt and fresh fruit and vegetable
slices
• 1 medium apple with 1 ounce low-fat cheese
• 1 cup fresh fruit salad sprinkled with 1 tablespoon slivered almonds
• 1/2 of a reduced-fat string cheese stick and 4 whole-wheat snack crackers
• 1/2 medium banana sprinkled with 2 tablespoons shredded coconut
• 3 cups unsalted air-popped popcorn
• 1 cup strawberries with 1/3 cup plain nonfat yogurt
• All-you-can-eat green veggie sticks (cucumbers, bell peppers, celery) with 1 tablespoon “lite” dressing for dipping
• 1/2 cup unsweetened toasted oat cereal with 1/4 cup blueberries and 1/2 cup
nonfat milk
• 1 hard-boiled egg with 1 slice Melba toast
• 1 rice cake spread with 2 teaspoons almond butter or natural peanut butter
• 1 cup sliced bananas and fresh berries
• 20 unsalted pretzel sticks, 1 reduced-fat string cheese stick; celery sticks (all you
can eat)
Cereal with milk & fresh or dried fruit Cottage cheese with fruit Yogurt with fruit and whole-grain cereal
A bagel half with nut butter or low fat cream cheese
DASH Fiber Rich Foods
A diet rich in fiber could be one of your best cancer-prevention weapons.
Researchers have found that both soluble and insoluble fiber reduce the risk of
breast cancer, especially for women consuming upwards of 30 grams a day. A
large study revealed that women who ate a high fiber diet (38-77 grams/day) had a
greater than 20% reduction in their risk of ovarian cancer compared to those with
low fiber intake.
HEALTHY LIVING EASY AND AFFORDABLE FOR EVERYONE!
DASH Cleansing Tips and Tricks
One of the best ways to have your body function to its capacity is to cleanse it
every 3-4 months; you get to jump start yourself back into a healthy eating
pattern. So here are some DASH cleansing tips to help you on your way to running
an efficient body.
The Best Cleanse for Weight Loss: The 3-Day Cleanse
Cleanse rules:
1. No solid food for three days.
2. Must include healthy fats.
3. Drink three liquid meals and lemon water all day long.
BREAKFAST
This breakfast contains only good fats and protein. Blend yourself up a glass of this
sweet smoothie and sip your way to work. Not only will the flavors satisfy your taste buds, the protein will fill your stomach and fuel your body all morning long.
Ingredients
1 tbsp vanilla extract
4 tbsp almond butter 1 cup unsweetened coconut milk
1 scoop plant-based protein powder
The easiest time to do a cleanse is over a weekend when you don’t have any other
commitments to going out for drinks or meals, here is a shopping list of items that
are required, many of these are already in your pantry or fridge.
LUNCH
Stop mindlessly munching in the middle of the afternoon. Instead, treat yourself to
a filling and flavorful lunchtime option. The sweetness of the pear blends well with
the spiciness of ginger and the tang of lime juice. This smoothie is sure to lift you
out of your afternoon rut and keep your body fueled until dinner.
Ingredients
1 avocado
1 pear
1 inch ginger
juice of 1 lime
1 cup coconut water
SNACK
Don't deprive your body just because you're doing a cleanse. Indulge in a snack
when hunger strikes.
A cleanse flushes out the toxins in your system and gives your body a chance to
repair itself, by reducing inflammation and boosting your metabolism.
This snack is a delicate mix of sweet and savory flavors.
Blend up a mid-afternoon treat to keep you satiated until dinnertime. In addition to flavor, this drink is packed with nutrients and vibrant color.
Ingredients
handful of spinach 1 cup water 1 celery stalk
1 cucumber
1/2 lemon 1/2 apple
Cleanse Detox Tea
Give yourself a boost with a warm cup of detox tea.
The combination of lemon, cayenne pepper and ginger creates a powerful cleanse
and will help break up toxins in your body, while creating a shield for unwanted
bacteria in your system. The cayenne pepper in this recipe will raise your body
temperature and fire up your digestion and metabolism to kick-start your cleanse.
Ingredients
1 cup water
1 tbsp fresh ginger
1/2 lemon
dash cayenne pepper
Directions
Combine ingredients and heat to desired temperature.
DINNER
Full of vegetables, this dinner option is full of vitamins and minerals. Spoon in the
good stuff and get rid of the bad. This soup can be eaten at room temperature or
warmed up and is every bit as delicious. Enjoy this delicious dinner option and get
ready to start day two!
Ingredients
2 1/2 cups organic vegetable broth
1/2 cup carrots
1 cup spinach
1/4 cup cilantro
Directions
Blend all ingredients until smooth.
Over medium heat, stir the soup until heated through completely
The Best Cleanse for Glowing Skin: The Skin Detox Cleanse
Cleanse rules:
1. Swap out one meal per day.
2. No dairy.
3. No carbs.
In as few as three days, this smoothie can improve the texture and appearance of
your skin. Beautiful skin comes at a cost however; you must drink this delicious
smoothie once a day in place of a meal. This recipe has more nutrients than your
average meal and is certainly filling. You have nothing to lose and all too much to
gain with this cleanse recipe.
Ingredients
1 bell pepper
1 cup water
3 carrots
1 medium cucumber
half a lemon
1 apple
The Best Cleanse for Instant Energy: The Whole Food Energy Boost Cleanse
Cleanse rules:
1. Swap out your standard breakfast with the Whole Food Energy Boost Cleanse Smoothie.
2. No carbs for 10 days.
3. No caffeine for 10 days.
This smoothie is packed with protein, fiber and healthy fats; a perfect combination
to keep you full all morning long. The combination of ingredients is sure to boost
your energy and the flavors will give your taste buds a definite treat. Enjoy a
smoothie you'll feel good about drinking and reap the added energy-boosting
benefits.
Ingredients
1/2 cup frozen wild
blueberries
1/2 cup frozen
cranberries
1/2 lemon, with rind
1 tbsp almond butter
1 tbsp pumpkin
seeds
2 walnuts
1/4 avocado
1/2 tbsp coconut butter
1/2 cup unsweetened almond milk
1/2 cup water
Directions
Combine all of the ingredients in a blender.
If shake is too thick, add water until desired consistency is achieved.
48 HOUR DETOX
The practice of detoxifying the body to rid it of unhealthy toxins has been around
for centuries. This cleanse is designed to give you the key nutrients your body
needs while stimulating and detoxing your organs. Prepare and eat these meals two
days in a row.
The Body’s Detox System
Oftentimes people don’t realize that the body has its own extraordinary internal detoxification system. Here’s a brief look at three critical organs involved:
The Liver: Your first line of defense against toxins is your liver, which acts
like a filter in preventing toxic substances contained in foods from passing into your blood stream.
The Colon: This organ has bacteria that produce both healthy and unhealthy chemicals. You want to keep your colon flowing regularly since its main role is to flush out toxic chemicals before they can do you any harm.
The Kidneys: Like clockwork, the kidneys are constantly filtering your blood and getting rid of toxins in the form of urine.
PRUNES with Quinoa
Start your morning off with a bowl of quinoa; this healthy whole grain is also a
complete protein, and it’s high in phosphorus and fiber. Top it with prunes; they’re
high in fiber and sorbitol, a chemical that acts like a laxative
Ingredients
1/2 cup quinoa, rinsed 1 cup water
1 pinch nutmeg
1 tsp grated ginger 1/3 cup chopped prunes 1/4 cup rice milk
In a small pot, stir 1/2 cup
quinoa, a pinch of nutmeg and
1 tsp of grated ginger into a
cup of water. Bring to a boil.
Reduce the heat, cover the pot
and simmer for 10 minutes.
Stir in the prunes and rice
milk. Cover again and cook another 5 minutes. Before serving, stir in 1 tbsp of
flaxseed oil.
Snack Items: Detox Drinks
Enjoy these healthy pick-me-ups in between meals throughout the day.
Kale, Pineapple and Ginger Detox Drink
This purifying beverage contains kale to cleanse the kidneys; pineapple, which has
bromelain to aid digestion; and ginger to help stimulate bile flow in your gall
bladder.
Ingredients
1/2 cup pineapple
2 large cucumbers
1 bunch kale without stems (4 cups chopped)
1/2 lemon, squeezed
1/4 inch of ginger
1 bunch of mint (1/2 cup)
Pineapple, Lemon and Pomegranate Blend-Free Detox Drink
If you don’t have a juicer to make the first drink, mix up this easy detox concoction
with ready-made juices and cut with water.
Ingredients
3/4 cup unsweetened
pineapple juice
1 lemon
1 cup unsweetened
pomegranate juice
3 cups water
Alternate: Veggie
Snack
Slice and mix together
celery, radishes and
cucumber, or any
assortment of fresh
vegetables. Dress with
olive oil, lemon juice, salt and pepper.
Put this crunchy cleansing treat in plastic baggies or a portable container so you
can take it with you on the run. You can have as much of this snack as you want
throughout the day.
Lunch: Fruit Smoothie
In a blender, whip up a nourishing smoothie that contains blueberries, loaded with
quercetin, a flavonoid that boosts immunity and is good for your liver; bananas, full
of vitamin B6, an essential vitamin for liver detoxification; and ground flaxseed,
packed with brain-nourishing omega-3s and fiber for healthy elimination.
Ingredients
½ cup almond or hemp milk (plain/unsweetened)
1 tablespoon ground flaxseed or chia
¼ cup frozen blueberries
¼ banana
½ cup ice
Combine all ingredients in a blender. Blend until smooth.
To get the most out of this 48-Hour cleanse, be sure to follow these rules:
No Eating After 7 p.m.
Take an Epsom Salt Bath: This therapeutic bath will help you sweat out
toxins and also contains magnesium to relax your muscles as well.
Dandelion Root Tea: Before bed, enjoy a cup of dandelion root tea, an
excellent way for your liver to excrete toxins from your body.
Bonus: More Foods to Boost Your Body’s Detox Systems
The Liver
Dark berries such as blueberries and blackberries will make it easier for your
liver to get rid of certain toxins.
Hot peppers have capsaicin, which boosts enzymes responsible for
detoxifying the liver. As a rule, the hotter the pepper, the more capsaicin.
The Colon
Whole grains contain phosphorous, a natural laxative, and fiber to help bulk
up your stools.
Fermented foods like kimchi (Korean spicy pickled cabbage) and sour pickles
are packed with probiotics; the good bacteria that help protect your colon.
The Kidneys
Soy products such as miso, tofu and edamame all act like diuretics, allowing
you to urinate more often.
Cruciferous vegetables such as cauliflower, bok choy and broccoli increase
your kidney’s ability to transport toxins into the urine and help liver cells
recover from detox.
DASH Diet Collection Meal Plan
Phase 1 only needs to be followed for 14 days; here is a 7-day meal plan for Phase
1. These are just some guidelines for those of you that need a visual plan.
Then there another 7-day meal plan that implements Phase 2, this is where we
introduce some of the healthy foods back into your diet.
Drink water with all meals throughout the day and add some lemon in both hot and
cold water. Lemon water aids digestion, helps flush out toxins and boosts your
immune system.
Tea and Coffee can be enjoyed, but only a small amount of milk can be included.
How many Calories do
you need?
This is a general idea on the
amount of calories your body
needs daily, by reducing
your intake by 500 calories
per day will reduce your
weight by 1 pound per week.
WOMEN
Age Calories - Not Active Calories-Mod Active Calories- Very Active
19-30 2000 2000-2200 2400
31-50 1800 2000 2200
51+ 1600 1800 2000-2200
MEN
19-30 2400 2600-2800 3000
31-50 2200 2400-2600 2800-3000
51+ 2000 2200-2400 2400-2800
DASH DIET GUIDE FOR ONE SERVING SIZE
DASH Diet Serving Sizes
Grains,
starches
1 slice of bread
1/2 English muffin or bun
1/4 bagel
1 ounce dry cereal
1/2 cup cooked cereal, pasta, corn, rice
Fruits 6 ounces by weight of fruit
6 ounces of juice
1 medium piece of fruit
1/2 cup canned, frozen fruit
1/4 cup dried fruit
Vegetables 1/2 cup cooked or raw vegetables
1 cup leafy raw vegetables
6 fluid ounces vegetable juice
Dairy 8 fluid ounces (1 cup) milk or yogurt
1 1/2 ounces of cheese
2 cups cottage cheese (note: higher calories than
other dairy servings)
Meats, fish,
poultry
2 1/2 - 3 1/2 ounces, cooked
Eggs 1 egg
2 egg whites
1 fluid ounce egg-substitute
Beans 1/4 cup cooked beans, lentils, or peas
Nuts 1/4 cup or 1 ounce nuts
2 Tbsp or 1 ounce seeds
2 Tbsp peanut butter
Fats and oils 1 tsp soft margarine
1 Tbsp low-fat mayonnaise
2 Tbsp light salad dressing
1 tsp vegetable oil
Here is a guideline on what makes up one Dash Diet serving size.
One medium Apple, orange, peach or pear
One Kiwifruit
½ a medium to large banana
6 oz of fruit juice or vegetable juice
1 cup of raw vegetable
½ cup of cooked vegetable
½-cup beans
¼ cup of dried fruit like raisins or cranberries
1/3 cup of nuts
2 tablespoons of seeds
Therefore, if you cut up an apple and a banana for a snack, this counts as two servings
If you put some low fat yoghurt and 1 cup of frozen strawberries into a blender, this is also two servings.
1 tablespoon (tbsp) = 3 teaspoons (tsp)
1/16 cup =1 tablespoon
1/8 cup =2 tablespoons
1/6 cup =2 tablespoons + 2 teaspoons
1/4 cup =4 tablespoons
1/3 cup =5 tablespoons + 1 teaspoon
3/8 cup =6 tablespoons
1/2 cup = 8 tablespoons
2/3 cup =10 tablespoons + 2 teaspoons
3/4 cup =12 tablespoons
1 cup = 48 teaspoons1 cup = 16 tablespoons
First 14 Days (Phase 1)
Day 1 & 8
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
1 boiled egg with Swiss cheese
2 slices of roasted ham
1 cup fat free flavored yogurt
1 cup v-8 juice
Snack
Mixed veggies with 4 ounces low fat cheese
Lunch
2 stuffed tomatoes with chicken salad
1 cup mixed vegetables with low fat cheese
½ cup sugar free jello
Snack
1 stick light cheese with baby carrots
Dinner
Grilled chicken
1 cup Romaine salad with Italian dressing
Stir fry veggies
Day 2 & 9
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
South western style omelet
1 cup fat free flavored yogurt
½ cup tomato juice
Snack
½ cup baby carrots
Lunch
2 Turkey roll ups made with Deli turkey slices
1 cup coleslaw
½ cup sugar free orange jello
Snack
1/4 cup peanuts
Dinner
Roasted turkey slices
1 cup Greek salad
½ cup sugar free lime jello
Day 3 & 10
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
2 slices ham
1 scrambled egg
1 cup tomato juice
Snack
¼ cup or 23 almonds
½ cup nonfat yogurt
Lunch
Chicken Salad
Lettuce wraps with low fat cheese
½ cup sugar free lime jello
Snack
5 grape tomatoes
Guacamole
Dinner
Grilled salmon with your favorite seasoning
1 cup broccoli and walnut salad
½ cup sugar strawberry jello
Day 4 &11
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
1 boiled egg with 2 ham slices
1 cup fat free flavored yogurt
½ cup tomato juice
Snack
18 cashew nuts
1 stick of low fat cheese
Lunch
Grilled fish
1 cup egg salad
½ cup sugar free strawberry jello
Snack
Pepper strips in guacamole
Dinner
Lean meat of your choice
1 cup Salad Romaine salad with Italian dressing
½ cup sugar free orange jello
Day 5 &12
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
1 scrambled egg with low fat Swiss cheese
2 slices Canadian bacon
½ cup v-8 juice
Snack
½ cup mixed veggies with low fat cream cheese dip
Lunch
Stuffed tomatoes with tuna salad
2 roll ups made with chicken
½ cup sugar free orange jello
Snack
20 peanuts
Dinner
Grilled Chicken Lean
1 cup vegetable salad try sautéed carrots and onions
½ cup sugar free lime jello
Day 6 &13
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
1 scrambled egg with low fat cheese
2 slices ham
½ cup cranberry juice
Snack
½ cup mixed veggies with low fat cream cheese dip
Lunch
1 cup lentil salad
2 roll ups made with roast beef
½ cup sugar free lime jello
Snack
23 almonds , about an ounce
Dinner
Grilled chicken breast
1 cup Greek salad
½ cup sugar free orange jello
Day 7 &14
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 6
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
1600 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1/2
Meats: 2
Fats/Sweets: 1
2000 calorie option
Whole Grains: 0
Fruits: 0
Vegetables: 5
Dairy: 3
Beans/nuts: 1
Meats: 2
Fats/Sweets: 2
Breakfast
Mini-Egg Beaters Southwestern Style Omelet
2 slices Canadian bacon
½ cup v-8 juice
Snack
½ cup pepper strips with low fat cheese
Lunch
1 cup Greek salad
2 roll ups made with roast beef
½ cup sugar free orange jello
Snack
1/4 cup peanuts
Dinner
Grilled salmon with your favorite vegetable salsa
1 cup mixed vegetable salad
½ cup sugar free lime jello
Week 3 – Phase 2
Day 1
Nutrition Meals 1200 calorie option
Whole Grains: 2
Fruits: 5
Vegetables: 4
Dairy: 2
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 0
1600 calorie option
Whole Grains:6
Fruits:5
Vegetables:5
Dairy:2
Beans/nuts:1/2
Meats: 1
Fats/Sweets:0
2000 calorie option
Whole Grains:7
Fruits:6
Vegetables:5
Dairy:2
Beans/nuts:1
Meats:2
Fats/Sweets:3
Breakfast
1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk
1 slice of whole wheat bread with 1 teaspoon margarine
1 medium Ruby Grapefruit
Snack
½ cup fat free fruit yogurt
Lunch
1 cup chicken salad
2 whole wheat hamburger bun
1 cup fruit cocktail juice
Snack
½ cup mixed nuts, unsalted
Dinner
Roasted chicken breast
1 small baked potato
1 slice of whole wheat bread
2 baby carrots
1 cup low fat milk
Day 2
Nutrition Meals 1200 calorie option
Whole Grains:1
Fruits:6
Vegetables:4
Dairy:3
Beans/nuts: 1/2
Meats:0
Fats/Sweets:0
1600 calorie option
Whole Grains:5
Fruits:6
Vegetables:5
Dairy:3
Beans/nuts:1/2
Meats: 0
Fats/Sweets:0
2000 calorie option
Whole Grains:6
Fruits:7
Vegetables:5
Dairy:3
Beans/nuts:1
Meats:1
Fats/Sweets:3
Breakfast
1 cup oatmeal
1 whole wheat English muffin with 1 tablespoon peanut butter
1 small apple
1 cup fat free yogurt
Snack
½ cup dried apricot and raisins
Lunch
Chicken Waldorf salad
1 cup nonfat milk
1 cup Cantaloupe
Snack
3 Graham crackers with cheese
Dinner
1 cup whole wheat spaghetti with 1 cup marinara sauce, no salt
French style green beans with crushed hazelnuts
½ cup cooked corn
1 cup pear juice pack
Day 3
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits:6
Vegetables:3
Dairy:3
Beans/nuts: 1/2
Meats: 0
Fats/Sweets: 0
1600 calorie option
Whole Grains:6
Fruits:3
Vegetables:4
Dairy:3
Beans/nuts:1/2
Meats: 0
Fats/Sweets:0
2000 calorie option
Whole Grains:7
Fruits:4
Vegetables:4
Dairy:3
Beans/nuts:1
Meats:1
Fats/Sweets:3
Breakfast
1 whole wheat bagel with peanut butter, no salt
1 banana
1 cup fat free milk
1 cup freshly squeezed orange juice
Snack
5 vanilla wafers
1 tablespoon sunflower seed
Lunch
2 oz. sliced turkey with light Swiss cheese
1 cup potato salad
1 hamburger bun
1 apple
Snack
1 cup fat free yogurt
Dinner
2 ounces cooked herb crusted cod
½ cup brown rice with vegetables
Tomato spinach salad sautéed with canola oil
1 slice whole wheat bread
Day 4
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits:6
Vegetables:6
Dairy:3
Beans/nuts: 1/2
Meats: 0
Fats/Sweets: 0
1600 calorie option
Whole Grains:3
Fruits:6
Vegetables:4
Dairy:3
Beans/nuts:1/2
Meats: 0
Fats/Sweets:0
2000 calorie option
Whole Grains:4
Fruits:7
Vegetables:4
Dairy:3
Beans/nuts:1
Meats:1
Fats/Sweets:3
Breakfast
1 Chocolate Smoothie with Avocado and Banana
(1 cup vanilla soya milk, ½ avocado, 1 banana, 1/8 c unsweetened
cocoa powder and splenda to sweeten)
Snack
¼ cup mixed nuts, unsalted
½ cup fat free yogurt
Lunch
Beef barbecue sandwich with barbecue sauce, 1 hamburger bun, 2
sliced low fat Swiss cheese
12 low salt, wheat crackers
2 baby carrots
Snack
1 cup low fat milk
Dinner
1 cup Spanish rice made with brown rice and canola oil
1 cup cantaloupe
1 cup fat free yogurt
Day 5
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits:5
Vegetables:8
Dairy:2
Beans/nuts: 1/2
Meats:1
Fats/Sweets:1
1600 calorie option
Whole Grains:4
Fruits:4
Vegetables:6
Dairy:2
Beans/nuts:1/2
Meats: 1
Fats/Sweets:1
2000 calorie option
Whole Grains:5
Fruits:5
Vegetables:6
Dairy:2
Beans/nuts:1
Meats:2
Fats/Sweets:2
Breakfast
1 whole wheat English muffin
1 teaspoon margarine spread
4 oz Greek Yoghurt
Snack
1 piece of string cheese
1 Clementine
Lunch
1 cup tuna salad
½ cup cucumber salad with vinaigrette dressing
½ cup canned pear juice
1 tablespoon sunflower seed
Snack
½ cup of mixed trail mix(raisins, pumpkin seeds, pistachios,
apricots)
Dinner
1 cup grilled salmon with barbecue sauce
1 baked potato with light sour cream
1 whole wheat roll
½ cup sautéed apples with cinnamon
Day 6
Nutrition Meals 1200 calorie option
Whole Grains: 1
Fruits: 5
Vegetables: 8
Dairy: 2
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 0
1600 calorie option
Whole Grains: 5
Fruits: 4
Vegetables: 5
Dairy: 2
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 0
2000 calorie option
Whole Grains: 6
Fruits: 5
Vegetables: 5
Dairy: 2
Beans/nuts: 1
Meats: 2
Fats/Sweets: 1
Breakfast
½ cup fat free milk
1 apple
1 cup orange juice
1 cup oatmeal with applesauce
Snack
1 cup fat free fruit yogurt
Lunch
Chicken sandwich made with whole wheat bread
1 cup fresh vegetable salad
1 pear
Snack
2 tablespoons peanuts, unsalted
½ cup dried apricot
Dinner
4 oz. baked salmon
1 cup brown rice with spinach
2 baby carrots with Swiss cheese
Day 7
Nutrition Meals 1200 calorie option
Whole Grains: 0
Fruits: 5
Vegetables: 7
Dairy: 4
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 1
1600 calorie option
Whole Grains: 7
Fruits: 4
Vegetables: 4
Dairy: 4
Beans/nuts: 1/2
Meats: 1
Fats/Sweets: 1
2000 calorie option
Whole Grains: 8
Fruits: 5
Vegetables: 4
Dairy: 4
Beans/nuts: 1
Meats: 1
Fats/Sweets: 2
Breakfast
½ cup hot chocolate made with fat free milk
1 pear
1 cup apple juice
1 cup bran flakes cereal with 1 small banana and 1 cup low fat milk
Snack
1 cup fat free flavored yogurt
Lunch
1 cup tuna and spinach salad
1 slice 100% whole wheat sandwich bread
½ cup cantaloupe
Snack
2 tablespoons sunflower seeds
½ cup almonds
Dinner
4 oz. roasted turkey
1 cup Chinese style brown rice with vegetables
Mixed veggies with reduced fat cheese
Meal Plan Schedule
8:00 AM Breakfast
10:30 AM Morning snack
12:00 PM Lunch
3:30 AM Afternoon snack
7:00 PM Dinner
Guidelines for using the Dash Diet meal plan
* Follow the meal plan as closely as you can
* Substitute whole-wheat flour for all-purpose flour or other refined flour when the
recipe calls for it
* DO NOT use salt even if the recipe calls for it
* Consume at least 4 servings of fruits/vegetables a day
* Consume about 3 servings of whole grains a day
* Consume about 2-3 servings of dairy a day
* If using package products – be sure that the label reads less than 10 grams of fat
and sugar per serving and less than 300 mg of sodium
* Have meals and snacks 2.5 to 3 hours apart – no more than 4 hours
* Cooked vegetables are either steamed, boiled, grilled or baked – NO FRIED
vegetables
* You may make changes to the fruit and vegetable recommendations depending
on the season
* Choose whole-wheat pasta instead of regular pasta whenever having a pasta
Sometimes it’s not easy finding the healthy foods in your supermarket; please
check out this online Marketplace that delivers your favorite healthy foods to your
doorstep.
The Thrive Marketplace mission is to make healthy living affordable for you and
they have wholesome products for wholesale prices.
Thrive Market’s catalog of more than 3,000 of the highest quality healthy foods and
products from more than 400 of the best-selling brands on the market is available
online at wholesale prices for the first time ever.
The Thrive Market catalog includes the bestsellers from hundreds of the leading
natural products brands across categories like cooking ingredients, healthy snacks,
nutritional supplements, natural home goods, and bath and beauty. Every product
is handpicked by Thrive Market’s expert merchandising team.
You get to choose from brands like Weleda, Dr. Bronner’s, Spectrum Garden of
Eatin’, Bob’s Red Mill, Nature’s Path, Eden Foods, Annie’s Homegrown, Earth’s Best,
Seventh Generation, Garden of Life, Jason Naturals and hundreds more brands that
exude the values of health, sustainability, and premium quality.
There are always weekly specials you can really make some great purchases.
CLICK HERE to Go To the Thrive Marketplace
Beverages
Nuts and Seeds
Vegetables
Fruits
Bread & Bakery
Meat, Poultry & Seafood
Dairy
Sauces and Condiments
Cereal
Grains
Frozen Foods
Canned Foods
Snacks
Herbs and Spices
DASH Diet Shopping List
Beverages
100% Fruit Juices
Sparking Water
Low Sodium Vegetable Juices
Herbal Tea
Nuts and Seed
Almonds
Cashews
Hazelnuts
Pecans , Peanuts, Pistachios
Walnuts
Vegetables
Artichokes , Asparagus
Beets, Broccoli, Bell Peppers, Brussels Sprouts
Cabbage, Carrots, Cauliflower, Celery, Corn, Cucumber
Egg Plant
Green Beans
Leeks and Leafy Greens, kale, lettuce and salad greens
Mushrooms
Onions, red, white or yellow
Peas
Root Vegetables, parsnips and turnips
Spinach, summer squash, zucchini
Tomatoes
FRUIT
Banana’s, Berries, blueberries, raspberries, blackberries
Cranberries, Cherries, Citrus Fruits, Oranges, Ruby Grapefruit
Dates
Figs
Grapes
Kiwifruit
Lemons or Limes
Mango, Melon , watermelon, honeydew
Nectarines
Pears, Peaches, Papaya, Pineapple, Prunes, Plums
Raisins
BREADS & BAKERY
Bagels
Bread
English Muffins
Pita
Pizza Crust
Tortilla (corn or whole wheat)
Meat & Poultry & Seafood
Beef, flank , round or sirloin
Chicken or Turkey –skinless or ground lean
Eggs
Pork tenderloins
Sliced Deli Meat
Seafood
Fish Fillets
Salmon
Shrimp
Tofu
DAIRY
Buttermilk -low fat
Cheese (hard) reduced fat cheddar, Monterey Jack, Parmesan
Cheese (soft) blue, feta, Chevre
Cottage Cheese –low fat)
Milk (fat free or low fat) also Flavored milk
Keifer
Margarine (No Trans Fat)
Mozzarella (part skim)
Sour Cream - low fat
Yoghurt (Fat Free or low fat)
SAUCES & CONDIMENTS
Bean Dip
Chili or Hot Sauce
Hummus
Marinara sauce (sodium free)
Mayonnaise (low fat)
Mustard
Olive oil , Canola Oil, Sesame
Pesto
Salsa fresh
Salad dressing (vinaigrette or low fat)
Soy sauce ( reduced sodium)
Sun Dried Tomatoes
Vinegar, balsamic, red wine, rice wine, cider
CEREAL
Bran Cereal
Whole Grain Cereal –hot or cold
Low Fat Granola
Muesli
Oats (old Fashioned)
GRAINS
Barley , Brown Rice , Bulgur
Couscous (whole wheat)
Kasha( buckwheat)
Pasta (whole wheat)
Quinoa, Amaranth , millet
Wild Rice
FROZEN FOODS
Chicken Breasts (skinless)
Fish Fillets (plain & Shellfish)
French Toast
Fruit (no added sugar)
100% Fruit Juice
100 % Fruit Juice Bars
Pancakes (whole grain)
Vegetables (plain)
Vegetable Burgers
Waffles (whole grain)
CANNED FOODS
Applesauce (unsweetened)
Beans ( black, kidney, pinto, refried, white)
Chiles (diced)
Tuna or Salmon
Soup (reduced sodium)
Tomato Paste
Tomato Sauce (Low sodium)
SNACKS
Wholegrain crackers, Dried fruit, popcorn, wholegrain pretzels, dark chocolate
HERBS and SPICES
Allspice
Basil
Bay leaves
Cayenne Pepper, Cardamom
Chili Flakes and Chili Powder
Chives
Cilantro
Cinnamon
Cloves
Coriander
Cumin, Curry Powder
Dill
Garlic and Ginger l
Mint
Mustard
Nutmeg
Oregano
Paprika
Parsley
Pepper black or white
Rosemary
Sage and Sesame Seeds
Tarragon, Thyme
Dash Diet Fitness Program
Healthy eating is the essence of any diet, but you must also have a fitness plan.
Some of you may need a little help building your own personal fitness program. So
here is a Dash Diet Fitness program that I have put together to help you reach your
goals. Please start out slowly and work a little harder every week.
Please do not start any strenuous exercise program without checking with your
health care provider.
There are 3 main areas of fitness you need to work on, Cardiovascular, Strength
and Flexibility.
Examples of Dash Diet Cardio or Aerobic Exercises – which makes your heart beat
faster are:
Brisk walking
Swimming
Biking
Basketball
Golf
Tennis
Exercise Class
Examples of Strength training – which makes your muscles stronger
Resistancy Bands
Lifting Weights
Weight machines
Examples of Dash diet stretching exercises – which improve your flexibility
Yoga
Pilates
Tai chi
Fitness at Home
Walking is a great place to start; all you need is a good pair of walking shoes and
then start. Pace yours elf, start off slowly if you have not exercised much, 10
minutes a days and build up your stamina. Add a few minutes to each walk until
you get to at least 30 minutes per walk. Then, quicken your pace or add hills.
Then you can build your progress a little by increasing your heart rate, maybe a
slight faster pace of walking or if you are feeling up to it a 2 minute jog, whatever
feels comfortable for your level of fitness, but interval training is your next step to
increase your fitness level.
Here are several of the most popular exercises your can do in your own home and
no equipment needed.
Squats
Squats work several muscle groups, your quadriceps ("quads"), hamstrings, and
gluteals ("glutes")
There are many different varieties of squats, but here is the basic version. You can
start with a chair, sitting down and standing up.
1. Stand with feet a little wider than shoulder-width apart, hips stacked over knees
and knees over ankles.
2. Roll the shoulders back and down
away from the ears. It's important to
maintain a neutral spine throughout
the movement.
3. Extend arms out straight so they
are parallel with the ground, palms
facing down. Or pull elbows close to
the body, palms facing each other and
thumbs pointing up.
4. Initiate the movement by inhaling
and unlocking the hips, slightly
bringing them back. Keep sending
hips backward as the knees begin to
bend.
5. While the butt starts to stick out, make sure the chest and shoulders stay
upright, and the back stays straight. Keep the head facing forward with eyes
straight ahead with a neutral spine.
6. The best squats are the deepest ones your mobility allows. Optimal squat depth
would be your hips sinking below the knees (again, if you have the flexibility to do
so comfortably). The goal when doing a squat is to have your hip crease below your
knees when you’re in the down spot.
When squatting shallow or above parallel, the knee is doing most of the work and
absorbing the force. By squatting below parallel, the knees release the force and
the leg muscles start doing the work instead.
7. Engage core and, with bodyweight in the heels, explode back up to standing,
driving through heels. Imagine the feet are spreading the floor (left foot to the left,
right foot to the right) without actually moving the feet.
Another great methods to start squatting is
supporting yourself against a wall, the wall squat
will give you a very good sense of balance.
You will have to learn that your weight must be
on your heels and you will learn how to move
your body correctly. If you don’t, you fall
backwards or stick your face into the wall.
Once you start to develop your squat you will
realize that to fully open the hips and to correctly
use your lower back takes a good amount of
flexibility.
I recommend stretching out the hips and back
before performing wall squats
If you want to make your squats a little more intense, hold some 5lb dumbbells in
each hand. Check out the benefits of squatting and alternative squatting
techniques.
Lunges
Lunges work all the major muscles of your
lower body. They can also improve your
balance.
Take a big step forward, keeping your
back straight. Bend your front knee to
about 90 degrees. Keep weight on your
back toes and drop the back knee toward
the floor.
Don't let the back knee touch the floor.
Side lunges
Step right leg out to side and bend knee to 90
degrees, reaching hands down on either side of right
foot. Push off right foot to return to standing with
right foot directly in front of left foot, arms sweeping
up with palms facing in.
Repeat on left side with left foot stepping behind
right as you return to center; that’s 1 rep.
Do 24 reps, then switch lead legs and repeat.
To add a little more to your side lunges try holding a 5- to 8-pound dumbbell in
each hand.
Jumping Jacks
To perform a jumping jack, stand
up straight with your feet
shoulder-width apart and let your
arms hang down by your sides.
Jump up just off of the ground and
spread your legs, while quickly
raising your arms high up over
your head until your hands almost
touch.
Keep your hands open with your palms facing away from you during the first part of
the movement. Bring your feet back to shoulder width while quickly lowering your
arms back down to your sides to finish the first jumping jack repetition.
Continue to repeat the exercise for as long as you want to work on your
cardiovascular fitness.
Push Ups
Push Ups use your body weight as resistancy and they are great for strengthening
your arms, chest and core. There are a variety of ways to do a push up, so do the
one that you feel most comfortable with. Here are two styles to choose from.
Modified push-up with your knees on the ground
Position yourself on your hands and knees with your eyes facing the floor. Place
your hands slightly greater than shoulder-width apart and your
knees comfortably apart. Make sure you contract your
abdominal muscles and keep them tight throughout the
exercise. Slowly bend your elbows and lower your chest until
your chin reaches the ground, then slowly return to the
starting position. You'll feel tension in the muscles in your back, your abdominal
area and your upper arms.
Keep your back nice and straight. Be careful not to sag down or arch up. Also keep
your movements smooth and controlled. Don't slam down or snap up your body too
quickly.
Modified push-ups against a wall.
To do a wall push-up, stand up facing a wall. Then
lean against the wall with your hands. Keep your
knees comfortably apart. Place your hands on the
wall at the level of your shoulders, slightly greater
than shoulder-width apart. Make sure you contract
your abdominal muscles and keep them tight
throughout the exercise. Slowly bend your elbows
and lower your chest until your chin reaches the
wall. Then return to the starting position. You'll feel
tension in the muscles in your back, your abdominal
area and your upper arm.
When you're doing wall push-ups, keep your back
straight. Be careful not to sag down or arch up. Also keep your movements smooth
and controlled.
Remember, no matter what type of push-up you're doing, keep your body straight,
keep your abdominal muscles contracted, and your movements smooth and
controlled. Proper form and technique will help you achieve the best results
possible.
Crunches
Start by lying on your back with your feet
flat on the floor and your head resting in
your palms. Press your lower back down.
Contract your abdominal muscles (abs)
and in one smooth move, raise your head,
then your neck, shoulders, and upper back
off the floor.
Tuck in your chin slightly.
Lower back down and repeat.
Crunches –Elbow to Knee
Lie face up with your hips and knees bent 90
degrees so that your lower legs are parallel to the
floor. Place your fingers on the sides of your
forehead.
Lift your shoulders off the floor and hold them
there. Twist your upper body to the right as you
pull your right knee in as fast as you can until it
touches your left elbow.
Simultaneously straighten your left leg. Return to
the starting position and repeat to the right.
Bridge
Start my laying on the floor on your
back, with your arms lying on the floor
by your sides. Pull your feel up so that
they are a few inches in front of where
your knees are.
Next, pull your hips up from the floor,
all while keeping your arms laying on the
floor, and your feel stay planted on the
floor as well.
Tighten your butt muscles while you are pulling your hips up. Lastly, put your hips
back on the floor slowly and repeat the entire process.
Wall Ball Exercises
Wall Ball is a great exercise for all levels of
fitness; it is a full body exercise that combines
the front squat and the push press.
All you need is a medicine ball and they come in
a variety of weights from 2lbs. to 30lbs. and can
be made of hard plastic, dense rubber or
synthetic leather material.
Start in a squatting position while
holding the medicine ball in both
hands.
Drive through your heels and use the
momentum of the ascent of the squat
to propel the ball up top a 10' mark.
Catch the ball as you start your
descent into the squat. Keep your
back straight and the ball at chest
level.
Here are three examples of an exercise workout plan, from beginner to advanced
workouts. Pick the program that fits your fitness level and work toward the next
level. You'll know you're ready to progress on to the next level when the exercises
become easier for you daily then it’s time to step up to the next level.
Beginner workout for the Dash Diet lifestyle
Keep the end in mind; you want to build a strong, healthy, lean body by working
out on a consistent basis. If you get injured or over-exhausted because of doing
more than you should, you'll be forced to interrupt your program. So starting slow
can sometimes be frustrating, but maintaining a pace that works for you and your
fitness level is the smartest strategy.
Beginner Workout Week Sample
Day Exercise Time
Day
1
*Walking sprint 2 bursts in 15-
minute walk
Day
2
**Do what you love 1 hour
Day
3
12 push-ups, 12 wall squats, 12 Jumping Jacks (use
fitness band until you build strength to do without)
3 rounds for time
Day
4
***Do what you love (slow, play pace) 1 hour
Day
5
As many wall balls as you can do in 10 minutes 10 minutes
Day
6
Walking sprint 2 bursts in a 15-
minute walk
Day
7
Do what you love 1 hour
*You always have the option to sprint by doing track, hill, bike, or treadmill.
Walking is a beginning exercise and a great way to build a foundation for sprinting.
** Do what you love (walk, swim, hike, stairs, yoga, or anything but start moving).
***Do what you love (slow, play pace): This is your day to take it easy. Your one
hour of movement should be simple, non-strenuous, slow movements, like walking
from one place to another.
Many exercises you do on a daily basis like walking the dog , gardening, cleaning
the house, washing your car, taking the stairs instead of the elevator, all these
spurts of exercise burn calories and help your cardio vascular system.
Intermediate workout sample week of the Dash Diet lifestyle
The sample exercise program in the following table is for people who are beginning
to progress past the beginners’ stage and are starting to develop the rhythm and
flow that works best for them.
In this stage, you've started to build your cardiovascular base as your body
becomes more efficient, and you feel the first blush of increased strength and
energy throughout your day. At this point, you may even begin to notice the
physical effects of your commitment to move, as your body becomes leaner.
Intermediate Workout Week Sample
Day Exercise Time
Day
1
*Running sprint 3 bursts in a 20-
minute run
Day
2
**Do what you love 1 hour
Day
3
15 lunges, 15squats, 15 push-ups, 15 Jumping Jacks 3 rounds for time
Day
4
***Do what you love (slow, play pace) 1 hour
Day
5
15 lunges, 15squats, 15 push-ups, 15 Jumping Jacks,
as many rounds as you can do in 20 minutes
20 minutes
Day
6
Running sprint 3 bursts in a 20-
minute run
Day
7
Do what you love 1 hour
Advanced workout sample week of the Dash Diet lifestyle
When you progress in your resistance training to go harder and faster in a shorter
period of time and your sprinting leaves you feeling like you could do more, you're
ready for advanced training. At this stage, your hard work and commitment will be
noticeable to you. You'll feel leaner, stronger, and more energetic.
Be careful not to over train. Overtraining does exactly the opposite of what you're
trying to achieve. It leaves you chronically tired, prone to injury, and wide open for
illness. If you're starting to feel like your workouts are exhausting you more than
giving you energy, it's probably time to pull back and take a rest. In the long run, a
rest will help you, not set you back.
Advanced Workout Week Sample
Day Exercise Time
Day
1
*Track, hill, bike, or treadmill sprint 4 bursts in a 25-
minute workout
Day
2
20 Push Ups, 20 Squats, 20 Jumping Jacks, 15
Crunches , 15 Bridge Poses
3 rounds for time
Day
3
20 Lunges , 20 Squats, 20 Jumping Jacks, 20 Side
Crunches , as many as you can do in 12 minutes
12 minutes
Day
4
**Do what you love (slow, play pace) 1 hour
Day
5
Track, hill, bike, or treadmill sprint 4 bursts in a 25-
minute workout
Day
6
150 Skips with a skipping rope or 150 step , step up
and step down a step 150 times
150 Skips or steps
Day
7
***Do what you love 1 hour
Yoga Poses for Dash Dieters
Here are some of the best yoga poses for Dash Dieters, everyone is at a different
level of fitness so I have included beginners and more advanced variations of yoga
poses to help you reach your goals
I highly recommend a support yoga block, this is like a prop and it makes it easier
getting into a position that is comfortable for you and improves your alignment.
Blocks are great for standing poses in which one hand is on the floor.
A good breathing practice is wonderful in both yoga and in real life. If you ever get
too fired up, too hot blooded, or too angry in general, try to regulate your breathing
and just get lost in the calmness of it all. It will help you get into the moment in
both practice and life. Check out these very reasonable priced Yoga Mats and
Accessories.
Mountain Pose
Mountain Pose is the foundation of all Yoga Poses, also
known as Tadasana. Stay in the pose for 30 seconds
to 1 minute, breathing easily.
Simply stand—feet hip-width apart, weight spread
evenly—with your arms at your sides. Then breathe
slowly and deeply at an even pace, keeping your neck
aligned with the rest of your spine. You can move your
hands and arms as you focus; some people take a
prayer position or reach up to the sky for a stretch.
The benefit of Mountain Pose is it improves posture,
sense of center, mental clarity; and a great solid breathing exercise.
Yoga does burn calories, and done regularly a good yoga practice will also help
build lean muscle, which in turn revs your metabolism.
Yoga makes you more aware of your body and heightens your perception. With this
increased awareness, you may start paying more attention to what you put in your
mouth and how it affects your weight.
Yoga is a great stress reliever; everyone has a little stress these days. Thanks to
the stress hormone cortisol, chronic stress makes it harder to lose weight and
easier to gain belly fat. Yoga decreases the stress response and inhibits the
secretion of cortisol. So less tension will give you a better chance at weight loss.
Reclined Big Toe Pose
The hamstring muscles are those large muscles on the back of the leg. When they
get tight, they can affect the entire low
back, making a flat low back posture.
This pose addresses this postural
problem with a gentle, enjoyable
(remember to breathe!) stretch called
Reclined Big Toe Pose.
Reclined Big Toe pose offers a stretch to
the hips, thighs, hamstrings and calves and strengthens the muscles around the
knees. The pose also improves digestion, and can help to relieve lower back pain
1. Come to lie on your back with the legs outstretched.
2. Bend the right knee and hug it into your chest.
3. Place a yoga strap around the ball of the right foot. Hold the ends of the strap
with each hand.
4. Straighten the right leg up toward the ceiling while holding tightly to the strap.
5. Stretch the right leg upwards with the foot flexed, but keep the ball of the hip
joint resting in the socket and both sides of your butt equally pressing into the
floor.
6. Keep the left foot flexed and the left leg pressing towards the floor.
7. Hold for 5 to 10 breaths.
8. To come out, bend the right knee back into your chest, bring the left knee to join
it, and then do the left side.
Beginners: You may bend the left knee and bring the sole of the left foot to the
floor if this is more comfortable.
Advanced: Take the right big toe in a yogi toe lock and then straighten the leg.
You can also try opening the raised leg to the side.
Cat Cow Pose
Cat-Cow is a gentle flow between two poses that warms the body and brings
flexibility to the spine. It stretches the back torso and neck, and softly stimulates
and strengthens the abdominal organs. It also open the chest, encouraging the
breath to become slow and deep. The spinal movement of the two poses stimulates
the kidneys and adrenal glands.
Instructions
1. Start on your hands and
knees with your wrists directly
under your shoulders, and your
knees directly under your hips.
Point your fingertips to the top of
your mat. Place your shins and
knees hip-width apart. Center your
head in a neutral position and
soften your gaze downward.
2. Begin by moving into Cow
Pose: Inhale as you drop your belly towards the
mat. Lift your chin and chest, and gaze up
toward the ceiling.
3. Broaden across your shoulder blades and draw
your shoulders away from your ears.
4. Next, move into Cat Pose: As you exhale, draw
your belly to your spine and round your back
toward the ceiling. The pose should look like a
cat stretching its back.
5. Release the crown of your head toward the floor, but don't force your chin to
your chest.
6. Inhale, coming back into Cow Pose, and then exhale as you return to Cat
Pose.
7. Repeat 5-20 times, and then rest by sitting back on your heels with your
torso upright.
CROSS LEGGED SEATED TWIST
The Cross legged seated twist is
wonderful release for the back and
often done at the beginning or end
of a Yoga sequence.
Sit on the floor with both legs
straight out in front of you. Bend
your right knee with the right thigh
on the floor, cross your left leg
over your right thigh, and place
your left foot flat on the floor next
to your right knee.
Put your left hand flat on the floor
behind you with the arm straight, palm down,
fingers pointing away from you use a block to
help lift your torso and back straighter.
Inhale and turn slightly to the left. Bend your
right arm and place your right elbow on the
outside of your left knee. Keep your shoulders
down. Exhale and twist your spine and push
your chest forward to lengthen the spine.
Don't over twist your neck. Keep the twist the
full length of the spine for full benefit. Hold.
Inhale and return to starting position and
repeat on the other side. If this is too difficult,
keep your right leg straight and bend left leg over the right leg with the left
foot flat on the floor on the outside of the right thigh. Hold the left knee with
your right elbow. Place your left hand on the floor behind your back. Twist.
Benefits of the seated twist pose
It gives the spine a nice lateral stretch, increasing spinal elasticity. Also
improves side-to-side mobility; decreases backaches and hip pain; contracts
and tones the liver, spleen and intestines; reduces abdominal size; improves
the nervous system; prevents calcification at the base of the spine; frees the
joints.
DOWNWARD FACING DOG
Downward facing dog stretches and strengthens the whole body.
Downward facing dog is done many times during most yoga classes. It is a
transitional pose, a resting pose and a great strengthener in its own right. It may
be the first yoga pose you encounter as you begin a yoga practice.
Come to your hands and
knees with the wrists
underneath the shoulders and
the knees underneath the
hips.
2. Curl the toes under and
push back raising the hips
and straightening the legs.
3. Spread the fingers and
ground down from the
forearms into the fingertips.
4. Outwardly rotate the upper
arms broadening the collarbones.
5. Let the head hang, move the shoulder blades away from the ears towards the
hips.
6. Engage the quadriceps strongly to take the weight off the arms, making this a
resting pose.
7. Rotate the thighs inward, keep the tail high and sink your heels towards the
floor.
8. Check that the distance between your hands and feet is correct by coming
forward to a plank position. The distance between the hands and feet should be the
same in these two poses. Do not step the feet toward the hands in Down Dog in
order the get the heels to the floor. This will happen eventually as the muscles
lengthen.
SUPINE SPINAL TWIST
The supine spinal twist is essentially lying on your back and gently rotating the
spine by twisting at the waist. The shoulders lay flat on the floor, while one knee is
bent and brought up and crossed over the body. The other leg stays on the floor.
This movement can be very therapeutic; however, it does come with a warning for
people with back pain.
Type of Pose: Supine
Benefits: Stretches the glutes. Stretches and relaxes the spine. Can help relieve
back pain, though should be approached with caution by those with degenerative
disk disease.
Instructions:
1. Come to lie on your back on your Yoga
Mat.
2. Bend your knees and put the soles of
your feet on the floor.
3. Lift your hips slightly off the floor and
shift them about an inch to your right.
4. Draw your right knee into your chest
and extend the left leg on the floor.
5. Drop your right knee over to the left side of your body.
6. Open your right arm to the right side in line with your shoulder. Rest your left
hand on your right knee.
7. Turn your head to the right, bringing your gaze over the right shoulder.
7. Work on releasing your left knee and your right shoulder to the floor.
8. Hold 5 to 10 breaths before drawing your right knee back into your chest and
doing the other side.
Variations: Before twisting, take your legs into the air and wrap your right leg
around your left, coming into Eagle legs.
Then twist, bringing the right knee over to the left side of the body.
BRIDGE POSE
The supported bridge pose offers a set of challenges to the body and mind that
together provide an entryway into the benefits of having a yoga practice. Like most
yoga poses, the supported bridge pose involves the entire body it begins to change
the balance between the strength and flexibility of the musculature of the body.
Promotes postural re-education.
Encourages a balanced position of the pelvis, which readies the posture
muscles for productive therapeutic work.
Ignites and strengthens the core abdominals for controlling pelvic tilt. The
supported bridge pose takes the challenge of the pelvic tilt into space,
introducing new variables for the core muscles to resolve via strength and
stretch.
Strengthens low back muscles.
Helps to release unnecessary muscle tension, for example, in certain muscles of the shoulders and through the front of the body.
Uses both front and back body muscles to stabilize the trunk.
Develops an awareness of the body in space
COBRA
Be very careful doing Cobra, Cobra is an intense move for the spine and back
muscles and extending the spine back has been
shown to alleviate the symptoms associated with
disk problems.
1. Inhale, come forward to a Plank position.
2. Exhale, lower down onto your belly.
3. Place your forehead on the floor and your
palms flat directly under your shoulders.
4. Inhale, engage the muscles of your lower back,
press the tops of the feet into the floor, and lift
the upper chest off the floor while keeping your
gaze on the floor.
5. Exhale, lower your forehead back to the floor.
6. Repeat this motion three to five times.
Follow up with a gentle back stretch is a good idea, to keep muscles in balance.
Child's pose is an ideal follow up to the Cobra.
Pigeon Pose
The Pigeon Pose is a hip opener, or Eka Pada Rajakapotasana. Stress and tension
can build up in the hips and create tightness
Benefits: Stretches the thighs, groins, back, and psoas. It helps with stress and tension can build up
in the hips and lower back
There are many ways to come into this pose. One of the best is from downward facing dog.
Instructions:
1. From downward facing dog, bring the right leg up into a downdog split.
2. Bend your right knee and bring that knee to the floor outside the right hand
while releasing the front of the left leg to the floor. The right shin may angle back
towards the left hip or be more parallel to the front of your mat, depending on your
flexibility
3. Square your hips towards the front of your mat.
4. Take padding under the right side of the butt as necessary to make the pose more comfortable.
5. Try the following variations:
6. Bring your torso down into a forward bend over your right leg.
7. Let the weight of your body rest on your right leg.
8. Continue squaring your hips and breathing into the tightness.
9. Make sure the top of your left foot keeps pressing down into the mat and pointing straight back.
10. Come back up, bringing your hands in line with your hips.
11. Bend your left knee and reach back for your left foot with your left hand.
12. Draw your foot towards your butt, stretching your left thigh.
12. Square your shoulders to the front of the room.
13. Release your left foot, curl your left toes under and step back to downward facing dog.
14. Repeat this pose on the other side.
Beginners: Be sure to take adequate padding under the right side of the butt. If necessary, use several blankets or a block.
Advanced: Start to bring your right shin more parallel with the front of the mat
Check out some of the benefits of doing Pigeon Pose properly and consistently, pigeon pose can:
Stimulate the internal organs
Stretch deep glutes Stretch groins and psoas (a long muscle on the side of your vertebral column
and pelvis)
Relieve impinged piriformis and alleviate sciatic pain Help with urinary disorders
For the lay person or yogi, pigeon pose elongates the back, opens the hips, groin,
hamstrings, and relieves pressure on the lower back and sciatica
Seated Forward Bend
It’s important to incorporate a forward
bend in yoga practice to stretch the
hamstrings, lower and upper back and
sides. Seated forward bend is the perfect
fold for everyone to start to open up the
body and learn to breathe through
uncomfortable positions.
If you feel any sharp pain, you need to
back off; but if you feel the tension when
you fold forward and you can continue to
breathe, you will slowly start to loosen up and let go. You can also keep your knees
bent in the pose as long as the feet stay flexed and together.
How to do it: Start seated with your legs together, feet firmly flexed and not
turning in or out and your hands by your hips. Lift your chest and start to hinge
forward from your waist. Engage your lower abdominals and imagine your belly
button moving towards the top of your thighs.
Once you hit your maximum, stop and breathe for 8-10 breaths. Make sure your
shoulders, head and neck are all released.
Tree Pose
When we place all weight on one leg at a time, this tones and
strengthens the muscles and joints in the standing leg. It will
also strengthen the knees and hip joints, and improve your
balance.
Keep your toes on the ground for better balance, and only
lean the heal on the standing leg. Or you can place your foot
on the shin of the standing leg. You can keep your arms in
Anjali Mudra close to your chest, or lift them up either palms
touching or arms wider apart.
Standing Forward Fold
Standing Forward Fold is a wonderful releasing pose, it take the pressure off the
lower part of the back and stretches the
hamstrings as well as the lower vertebrae
at the same time.
Uttanasana (ooh-tuhn-AHS-uh-nuh)
"Ut" — meaning "intense" "Tan" — meaning "to stretch"
"Asana" — meaning "pose
This pose is an essential element of Sun
Salutations and helps to prepare the body
for deeper forward bends.
Instructions
1. Begin in Mountain Pose (Tadasana),
with your hands on your hips.
2. Exhale as you bend forward at the hips, lengthening the front of your torso.
3. Bend your elbows and hold on to each elbow with the opposite hand. Let the
crown of your head hang down. Press your heels into the floor as you lift
your sit bones toward the ceiling. Turn the tops of your thighs slightly
inward. Do not lock your knees.
4. If you can keep the front of your torso long and your knees straight, place
your palms or fingertips on the floor beside your feet. Bring your fingertips in
line with your toes and press your palms on the mat. Those with more
flexibility can place their palms on the backs of their ankles.
5. Engage your quadriceps (the front thigh muscles) and draw them up toward
the ceiling. The more you engage your quadriceps, the more your hamstrings
(the rear thigh muscles) will release.
6. Bring your weight to the balls of your feet. Keep your hips aligned over your
ankles.
7. Slightly lift and lengthen your torso with each inhalation. Release deeper into
the pose with each exhalation. Let your head hang.
8. Hold the pose for up to one minute. To release, place your hands on your
hips. Draw down through your tailbone and keep your back flat as you inhale
and return to Tadasana. Repeat 5-10 times.
It’s very important to learn that the more you relax in the pose, the more
naturally your body will open up. Forcing forward folds will only cause your
muscles to shorten and resist. Breathe deeply and settle into the moment.
The Benefits of Standing Forward Bend
This pose is very therapeutic and revitalizing for your entire body. In
Uttanasana, your head is below your heart. This allows the unusual occasion for
blood to rush to your head (rather than your feet), giving your cells a
rejuvenating boost of oxygen.
Stretches the hips, hamstrings, and calves
Strengthens the thighs and knees
Keeps your spine strong and flexible
Reduces stress, anxiety, depression, and fatigue
Calms the mind and soothes the nerves
Relieves tension in the spine, neck, and back
Activates the abdominal muscles
Eases symptoms of menopause, asthma, headaches, and insomnia
Stimulates the kidneys, liver, spleen
Improves digestion
May lower high blood pressure
Therapeutic for infertility, osteoporosis, and sinusitis
CHILD’S POSE
This is a resting pose which can be used at any time you need rest from any Yoga
exercise
The benefits of this pose are
it is a gentle stretch for the
hips, thighs and ankles.
Instructions:
1. From Downward Facing
Dog, drop the knees to the
floor.
2. Spread the knees as wide
as the mat, keeping the big
toes touching.
3. Bring the belly to rest between the thighs and the forehead to the floor.
4. There are two possible arm variations:
Either stretch the arms in front of you with the palms toward the floor or bring the
arms back alongside the thighs with the palms facing upwards. Do whichever feel
more comfortable to you?
Yoga Poses Using a Wall
One of the best ways to reduce varicose veins is using a wall.
Legs Up the Wall Pose (Viparita
Karani)
Sit on the floor with your left side next to the
wall and your legs extended in front of you.
With one deep breath, use your core muscles
to swing your legs up the wall and lower
your shoulder and head down to rest on the
floor.
Scoot your butt as close to where the floor
and wall meet as possible, while still keeping
your legs straight. Let your arms rest comfortably on the floor, clear your mind,
and relax in this position as long as you would like.
Side Splits
While you are on the ground with your
butt against the wall just open your legs
out wide like you are doing the side
splits and stretch the inside of the
thighs.
Stay here for 3~5 minutes.
Butterfly Yoga Pose Using a Wall (Baddha Konasana)
The easiest way to get into this position
may be to sit sideways against the wall
and then swivel: swing your legs up the
wall and lie down.
Bring your feet together and let your heels
come as low as they can, and allow the
knees to go as wide as they can. Since this
is your meditation position, place your
hands where you feel most comfortable: either place them over your heart, your
belly (or one hand over each), or let your arms fall to the sides. Wait here for as
long as your intuition suggests. Breath, allow a few sighs to slip out, and be
present.
Wall Eye (of the needle)
Start with your legs straight up the wall, and then place
your right ankle on your left knee. Now you are upside
down so the words above and below can be confusing
but ideally we want the ankle just below the knee,
which actually means closer to the floor, or on your
thigh, but not your shin.
Flex the right foot, which helps to support the knee a
bit, and then slowly bend the straight leg, sliding the
foot down the wall. See if you can get to the place
where your foot is at the same height as the knee.
Half Forward Fold (Ardha Uttanasana)
Start by standing about three feet away from the
wall, facing towards it. From your standard toe-
touch, raise your head using your neck muscles
to look forward, and let your spine follow your
line of sight.
Raise your arms from the shoulders and press the
palms of your hands against the wall so that you
can slightly brace yourself, and feel a deeper
stretch throughout your torso and legs.
Yoga Exercise Ball
The Yoga exercise ball has so many uses, it is tones your entire body, the ball
targets core muscles, the ones that stabilizes your posture. It is great for targeting
those hard to get to areas like cellulite thighs and muffin top tummy.
Exercise Ball Size General Guidelines
BALL DIAMETER YOUR HEIGHT
45 cm up to 5' 0 (1.5m)
55 cm 5'0" to 5'6" (1.5-1.7m)
65 cm 5'7" to 6'0" (1.7-1.8m)
75 cm 6'0" and over
Back Extension
Using a ball for back extensions will give you
more range of motion than you get on the floor
and you'll also have a balance challenge since
the Yoga exercise ball is unstable. You may want
to prop your feet against the wall to get more
leverage.
1. Lie down with the ball under the belly and
hips, legs straight out behind you (or
knees bent for a modification).
2. Place the hands behind the head or under the chin - you can also keep the
hands resting on the ball if you need a modification.
3. Round down over the ball and then squeeze the lower back to lift the chest off the ball.
4. Raise up until the body is straight (don't hyperextend), lower down and repeat for 1-3 sets of 10-16 reps.
Bridge
Targets: Backs of thighs, buttocks, and abs.
Lie on your back with your legs extended, feet hip width apart, and calves and ankles resting on
the ball.
Exhale, engage your abdominal muscles, and lift your butt toward the ceiling, taking care not to
arch your back. Hold for two to five seconds, and then slowly lower yourself back to the starting
position. Make this move more difficult by moving the ball closer to your ankles or easier by resting it under your knees.
Try for 10 repetitions.
Hamstring Curls
Lie on your back with your knees bent and your heels resting on the ball. Lift your butt, inhale,
and use your feet to push the ball away from you until your legs are
straight. Exhale and pull the ball back to the starting position.
After 10 repetitions, exhale, tuck your abdominals, and roll back down onto your back.
Once this move becomes easy,
take it up a notch by performing the move one leg at a time. In
the starting position, shift your weight to your right leg and lift your left leg off the ball. Do the exercise as before, moving the ball with your right leg while your left leg hovers above the ball.
After 10 reps, switch legs
Lower Back Extensions
The lower back extension exercise
on a stability ball forces your lower back to extend your spine to lift your upper body. The
stability ball works as a bench to allow your body to drape over the
ball and then extend upwards, providing more range of motion than a floor lower back extension.
The ball may try to roll away so keep your abs and glutes tight and experiment to find your balance point. Place the ball under your hips or stomach to do the
exercise.
Straighten your legs behind you with the balls of your feet on the floor. Reach your arms overhead as you drape your stomach and chest over the ball.
Then, raise your upper body toward the ceiling with a flat back at the top of the
movement. Drape your body back over the ball to complete one rep.
Resistance Band training requires coordination and balance so you end up using
more of your core muscle groups to stabilize your body. Resistance Band training
gives you more variety because the workout bands can create resistance in all
directions, strengthening under used muscle groups. Resistance bands are color
coded to easily distinguish between levels of tension. If you are starting out I would
recommend a Yellow of Green color.
Yellow: Light Resistance- Light resistance bands are used for working areas such as
the shoulders and shins
Green: Medium Resistance good for biceps and triceps
Red: Medium to Heavy Resistance best used on legs, chest and back
Blue: Heavy Resistance can be used on the bigger muscles like legs, chest and back
Black is the most resistance and good for toning stronger legs.
Lunge With Biceps Curl
(A) Place the center of the band under the instep of
your left foot and position your right foot about two
feet behind you.
(B) With an underhand grip on the band’s handles,
perform a biceps curl while bending your knees to
lower into a lunge position. Complete 20 repetitions.
Switch legs and repeat.
Hug-the-World Plié
(A) Stand with feet wider than shoulder-width apart, toes out.
Wrap the band around your back at bra level. Extend arms to
sides, slightly curved, while holding the band just shy of the
handles.
(B) Bring fingertips together and bend knees until thighs are
parallel to the floor. Open arms while returning to start. Repeat
20 times.
Shoulder Press with a Squat
(A) Stand in the middle of the band with feet parallel and
shoulder-width apart. Hold handles at shoulder height, with
palms facing away from you and elbows bent.
(B) Squat deeply while pressing your arms directly over your
head. Keep your weight on your heels and resist the band as
you return to standing position. Repeat 20 times.
Side Lunge with Side Raise
Stand with feet wider than shoulder-width apart, one end of
the band under left foot. Grip other handle with left hand.
(A) Step into a lunge with right foot; sweep left hand down
toward right foot.
(B) Push off with right foot to return to standing; raise right
leg as you perform a lateral raise with left arm. Repeat 20
times; switch sides.
Monkey
(A) Stand on the center of the band with your feet
parallel and wider than shoulder-width apart, knees
soft, and handles in hands.
(B) Bend your torso to the right while drawing your
left elbow upward.
Alternate sides a quickly as comfortable for you, try and
repeat 20 times.
Crunch with Lat Pull-Down
Loop the band around a stable object, like a doorknob.
(A) Lie on your back, gripping the band’s handles with arms
extended. Raise your legs and bend your knees so your
shins are parallel to the floor.
(B) Crunch your upper body forward while drawing your
arms toward your knees. Roll back to starting position.
Repeat 20 times.
The Importance of Sleep
Sleep is a key component to maintaining a healthy lifestyle; sleep plays a critical
role in immune function, metabolism, memory, learning, and other vital functions.
Getting enough sleep could help you maintain your weight and sleep loss goes
along with an increased risk of weight gain.
If you're overtired you are less likely to have the energy to go for that jog or cook a
healthy dinner after work.
The hormone leptin plays a key role in making you feel full. When you don't get
enough sleep, leptin levels drop. The result is you are tired are just plain hungrier,
and you seem to crave high-fat and high-calorie foods.
An average adult needs between 7.5 and 8 hours of sleep per night, but this does
change with circumstances and age.
DASH Diet Appetizers
DASH Diet Tomato Basil Bruschetta
This is a delicious Appetizer for any party
Ingredients:
1/2 whole-grain baguette, cut into six
1/2-inch-thick diagonal slices
2 tablespoons chopped basil 1 tablespoon chopped parsley
2 cloves garlic, minced 3 tomatoes, diced
1 teaspoon olive oil 2 teaspoons balsamic vinegar
1 teaspoon black pepper
Parmesan Cheese
Directions:
Toast baguette slices in 400 F oven until lightly browned.
Fresh herbs really give this appetizer a great flavor, but if you only have
dried herbs that is just fine.
Mix all other ingredients together.
Spoon mixture evenly over toasted bread.
Dust a little parmesan cheese on top.
Serve while warm.
Nutritional Info Per Serving: 110 calories, 2 g total fat, 20 g carbs, 3 g
protein, 4 g fiber, 123 mg sodium
DASH Nachos
The DASH Nachos are amazing; these are a healthy version of the ever
pleasing Nachos.
Using potatoes and lean ground turkey for nachos saves calories.
Ingredients:
1 pound small red potatoes, with skins
on
2 teaspoons oil or cooking spray
8 ounces ground turkey, 99% fat free
½ teaspoon chili powder
½ cup cheddar cheese, shredded
1 cup lettuce, shredded
1 medium tomato, diced ¾ cup
1 cucumber, peeled and diced
1 tablespoon cilantro, chopped
¾ cup salsa
Preparation:
Slice potatoes into small circles about
1/4 inch thick. Lightly coat the potato
slices with oil. Put potato slices on a
baking sheet in a single layer. Bake in
the oven at 450 degrees for 25-30
minutes, depending on how crisp you would like them.
Meanwhile, add ground turkey and chili powder to a skillet. Cook, stirring
over medium heat for 8-10 minutes or until turkey browns. Remove
potatoes from the oven. Transfer baked potatoes to a casserole dish or an
oven-safe dish.
Top with turkey and sprinkle with cheese. Put back in the oven to melt the
cheese, about 2 minutes. Remove from oven and top with lettuce, tomato,
cucumber, cilantro, and salsa.
Nutrition Information:
Per Serving: 192 calories, 6 g total fat, 3 g of carbohydrates, 16 g protein, 2 g of fiber, 242 mg
sodium, 531 mg potassium, 24 mg magnesium, 19 mg calcium
DASH Seafood Chowder
A great Seafood dish is often filling enough for a healthy lunch option, but if
you are having some special guests over, try this DASH Seafood Chowder,
you will get lots of great comments.
Use your favorite seafood, shrimp, halibut, mussels or salmon
Ingredients:
2 medium potatoes, cubed
1 carrot, sliced 1/4 inch thick
1 medium onion, chopped
1 celery stick
1 cup clam juice
1 cup water
1 tbsp butter
¼ tsp pepper
1 pound lean fish (halibut, cod, or salmon)
cut into 1-inch pieces
1 6 ½ oz. can clams, un-drained
1 12 oz. can evaporated skim milk
2 tbsp chopped fresh chives
1 tsp paprika
Preparation:
In a large saucepan combine potatoes, carrots, celery, onion, clam juice,
water, butter, salt and pepper. Bring to a boil and reduce heat, cover and
simmer 15-20 minutes or until potatoes are almost tender.
Stir in fish and clams, and increase heat until the soup just begins to boil.
Reduce heat and simmer about 5 minutes or until fish flakes easily with a
fork.
Stir in milk, chives and paprika and heat through.
Nutrition Information:
Per serving: 260 calories, 4 g fat, 1.5 g saturated fat, 38 g protein, 20 g
carbohydrate, 2 g fiber, 480 mg sodium
DASH Zucchini Pizza Bites
If you like pizza, but don’t like the calories, these Zucchini Pizza bites are a
great substitute, make plenty as these are very tasty snacks.
Ingredients:
4 slices large
zucchini, cut ¼ inch
thick
spray olive oil (or
non-stick cooking
spray)
pepper
4 tablespoon pizza
sauce
2 tablespoon
shredded part-skim
mozzarella cheese
Preparation:
Preheat broiler to 500˚F.
Spray both sides of each zucchini slice lightly with olive oil or cooking spray
and season with pepper. Place zucchini slices in the broiler for 2 minutes,
turn over, and broil 2 minutes longer. Remove from broiler and top each
slice with 1 tablespoon pizza sauce and ½ tablespoon cheese. Broil for an
additional minute or two, until cheese is melted. Serve immediately.
Nutrition Information:
Per serving: 69 calories, 4 g total fat, 1.7 g saturated fat, 5 g carbohydrates,
5 g protein, 1 g fiber, 136 mg sodium, 228 g potassium, 17 g magnesium,
127 mg calcium
DASH Hot Spinach Dip
This lightened up cheesy spinach dip is perfect for any gathering. You can double or
triple the recipe as needed.
This is always a big hit for any dinner party and so easy to make ahead of time.
If you have a small crock pot, you could cook it on high for 2 hours, then keep it on
warm for your guests.
Ingredients:
10 oz frozen chopped spinach, thawed and excess liquid squeezed out
1/2 cup plain Greek
yoghurt
5 tbsp light mayonnaise
1/3 cup Parmigianino
Reggiano
1/4 cup scallion, chopped
1 clove garlic, crushed
1 cup (4 oz) shredded
part skim mozzarella
cheese
fresh pepper to taste
Directions:
Preheat the oven to 375°F.
Combine all the ingredients in a medium bowl. Place in an oven-proof dish
and bake at 375° for 20-25 minutes, until hot and cheese is melted. Serve
right away.
Can be made one day in advance and stored in the refrigerator before
baking.
Makes approximately 2 ½ cups.
DASH Diet Breakfast Recipes
DASH FRENCH TOAST
Everyone’s favorite breakfast treat, Apple Sauce French Toast, and to make
this recipe even more heart healthy, use 4 egg whites instead of 2 eggs for
batter mix Add a little cinnamon or even nutmeg to increase the flavor.
You can also round out this cozy meal with glass of non-fat milk for extra
protein, potassium and magnesium.
Ingredients:
2 eggs
1⁄2 cup milk
1 teaspoon ground cinnamon
2 tablespoons white sugar
1⁄4 cup unsweetened applesauce
6 slices whole wheat bread
Preparation:
In a large mixing bowl, combine eggs, milk, cinnamon, sugar and applesauce.
Mix well.
Lightly soak the bread one slice at a time until mixture is slightly absorbed.
Cook on lightly greased skillet or griddle over medium heat until golden
brown on both sides.
Add fruit of your choice, blueberries, kiwi and strawberries are delicious, serve hot.
Nutrition Information:
Serving Size: 1 slice
Per serving: 150 calories, 3 g total fat, 0.5 g saturated fat, 27 g carbohydrates, 8 g protein,
2 g fiber, 220 mg sodium, 100 mg calcium
DASH MIXED BERRY MUESLI
Prepare this recipe the night before and enjoy a balanced breakfast that is
sure to keep you full until lunch because it is a good source of fiber. This
dish also contains antioxidants and omega 3s.
Ingredients:
1 cup old-fashioned rolled oats (raw)
1 cup fruit yogurt
1/2 cup 1% milk
1/2 cup dried fruit (try raisins,
apricots, dates)
1/2 cup chopped apple
1/2 cup frozen blueberries
1/4 cup chopped, toasted walnuts
Preparation:
In medium bowl, mix oats, yogurt, milk and salt.
Cover and refrigerate for 6-12 hours.
Add dried and fresh fruit, and mix gently.
Serve scoops of muesli in small dishes. Sprinkle each serving with chopped
nuts.
Refrigerate leftovers within 2-3 hours.
Nutrition Information:
Per serving: 170 calories, 5 g total fat, 1 g saturated fat, 27 g carbohydrates, 6 g protein, 3
g fiber, 45 mg sodium, calcium 10% daily value.
DASH PANCAKES: Banana and Walnut
Forget the syrup and top with non-fat vanilla yogurt or Greek yoghurt. The
extra protein will help keep you full throughout the morning. You’ll also
satisfy one of three recommended dairy servings for the day.
Ingredients:
1 cup whole wheat flour 2 tsp baking powder
1/4 tsp salt
1/4 tsp cinnamon 1 large banana, mashed
1 cup 1% milk 3 large egg whites
2 tsp oil 1 tsp vanilla
2 tbsp chopped walnuts
Preparation:
Mix all dry ingredients in a large bowl. Combine milk, egg white, oil, vanilla and mashed bananas in another bowl and mix until smooth.
Combine wet ingredients with the dry and mix well with a spoon until there
are no more dry spots. Don't over-mix.
Heat a large skillet on medium heat. Spray cooking spray to lightly coat
griddle.
Pour 1/4 cup of pancake batter onto warm griddle for each pancake. When the batter starts to bubble and the edges begin to set, flip the pancakes.
Repeat with the remainder of the batter.
Nutrition Information:
Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates
DASH Scrambled Egg and Mozzarella Breakfast Pizza
Ingredients
1 whole wheat English muffin
2 mushrooms, sliced
2 green onions, finely chopped
4 tablespoons diced green or red bell
pepper
1/2 cup egg substitute
1/4 teaspoon pepper oregano or Italian seasoning,
4 teaspoons pizza sauce
1/2 cup shredded low-moisture, part-skim Mozzarella cheese
Preparation
Preheat oven to 350 degrees Fahrenheit.
Split English muffin in half and toast; set aside.
Heat a small non-stick skillet over medium heat. Add mushrooms, green
onions and bell pepper.
Cook, and stir continuously for 2 minutes, or until vegetables are softened.
Stir egg substitute, pepper and oregano into vegetable mixture. Cook,
stirring continuously until egg substitute is set, about 2 minutes. Spread 2
teaspoons of pizza sauce onto each English muffin half.
Spoon a quarter of the egg mixture over pizza sauce then sprinkle with a
quarter of the cheese mixture. Spoon the remaining egg mixture and cheese
evenly on top of the muffins.
Place the muffins on a baking sheet and bake for 5 minutes, or until cheese
is melted.
Calories: 190, Total Fat: 5 g, Saturated Fat: 3 g Cholesterol: 15 mg Sodium: 520 mg,
Calcium: 30% Daily Value Protein: 17 g Carbohydrates: 19 g Dietary Fiber: 3 g
DASH Diet Breakfast Bread Pudding
This is a low calorie, low fat DASH Breakfast Bread Pudding
Ingredients:
1 1/2 cup low fat 1% or fat free milk
4 eggs 2 tablespoons brown sugar
1/2 teaspoon vanilla extract 1/2 teaspoon ground cinnamon
1/8 teaspoon salt 3 cups cubed whole wheat bread,
about 4 slices 1/2 cup peeled and diced apple
Directions:
Preheat oven to 350 degrees.
In a large bowl combine milk, eggs, brown sugar, vanilla, cinnamon and salt.
Whisk until well combined.
Add the bread cubes, diced apple and raisins, and mix until all ingredients are combined and the bread has soaked up much of the liquid.
Coat an 8-inch square baking dish with non-stick spray or butter.
Transfer the bread mixture into the baking pan. Cover with foil and bake, or refrigerate for up to 24 hours.
Place the bread pudding into the oven and bake for 40 minutes. Uncover and
continue baking until golden brown, about 20 more minutes.
Let stand for 10 minutes before serving. Dust with powdered sugar if
desired.
Makes 4 Equal Servings
Nutritional Info:
250 calories, 6 g fat, 2.5 g saturated fat, 320 mg sodium, 3 g dietary fiber, 13 g
protein.
Fruit Pizza on an English Muffin
Fruit pizzas are perfect for a quick breakfast, afterschool snack, or dessert. Each
mouthwatering pizza packs a nutritious punch with fiber, protein, and vitamins.
Ingredients:
• 1 English Muffin (try whole grain) • 2 tablespoons reduced fat or fat-free
cream cheese (see notes) • 2 tablespoons sliced strawberries
1 Kiwifruit • 2 tablespoons blueberries • 2 tablespoons crushed pineapple
Preparation:
1. Split open the English muffin and toast the halves until lightly browned.
2. Spread cream cheese on both halves. 3. Divide the fruit between the two muffin halves
and arrange on top of cream cheese. 4. These are best when served soon. 5. Refrigerate leftovers within 2 hours.
Notes
No cream cheese! Try peanut butter or sunflower seed butter. Make your own whipped cream cheese for easy spreading. Use an electric
hand mixer to gradually beat 4 tablespoons of milk into 8 ounces of cream
cheese. To make it fruit flavored, add any chopped, soft fruit (fresh, canned, or frozen) while beating. Store in a covered container in the refrigerator.
• Use any combination of fruit for topping the pizza. Try sliced apples, pears,
bananas, and more!
Nutrition Information:
Serving size = one half muffin with fruit. Per serving: 120 calories, 3 g total fat, 1.5
g saturated fat, 19 g carbohydrates, 4 g protein, 3 g fiber, 190 mg sodium, 143 mg potassium, 28 mg magnesium, 114 mg calcium
DASH DIET DESSERTS
You can be on a diet and still indulge in desserts; here are some DASH Diet
Desserts that will satisfy your sweet tooth with fruit.
DASH Fruit Salad and Greek Yoghurt
This lovely fruit salad is bursting with fiber, vitamins, and minerals. Enjoy it as a
side dish, snack, or satisfying dessert.
You can use you favorite fruits, try adding blueberries, raspberries or blackberries
when they are in season
Ingredients:
1 Kiwi
• 1 cup pineapple chunks • 1 large apple, chopped
• 1 banana, sliced • 1 orange, chopped • 3⁄4 cup low-fat piña colada yogurt (one
6-oz carton of yogurt)
Preparation:
1. Put pineapple chunks in a medium mixing bowl.
2. Prepare apples, banana, kiwi and orange as directed and add to bowl.
3. Add yogurt to bowl and mix gently with a spoon until fruit is well coated. 4. Serve and enjoy! 5. Refrigerate leftovers within 2 hours.
Nutrition Information:
Serving size = ½ cup. Per serving: 70 calories, 0 g total fat, 0 g saturated fat, 16 g
carbohydrates, 1 g protein, 2 g fiber, 15 mg sodium, 140 mg potassium, 10 mg
magnesium, 50 mg calcium.
Try this: Heat 1 cup canned pumpkin with a drizzle of honey and a sprinkling of
cinnamon, cardamom, and nutmeg for a healthy snack. Add the mixture to one
serving of instant oatmeal for a complete and filling breakfast.
DASH Lemon Cheesecake
This is a very tasty Dash diet Dessert; the Lemon zest is full of essential oils that
contribute lively flavor and aroma to this recipe. To get the zest, grate the lemon
on a hand-held grater
Ingredients
2 tablespoons
cold water
1 envelope
unflavored
gelatin
2 tablespoons
lemon juice
1/2 cup skim
milk, heated
almost to
boiling
Egg substitute equivalent to 1 egg, or 2 egg whites
1/4 cup sugar
1 teaspoon vanilla
2 cups low-fat cottage cheese
Lemon zest
Directions
Combine water, gelatin and lemon juice in blender container.
Blend on low speed 1 to 2 minutes to soften gelatin.
Add hot milk, processing until gelatin is dissolved. Add egg substitute, sugar, vanilla
and cheese to blender container.
Blend on high speed until smooth.
Pour into 9-inch pie plate or round flat dish. Refrigerate 2 to 3 hours. If you wish,
top with grated lemon zest just before serving.
Serve with your favorite fruit on top.
DASH Pumpkin Pie
Pumpkin is high in fiber, low in fat and calories, but high in the vitamins A and C.
Pumpkin aids digestion and contributes to a healthy heart.
Ingredients:
1 cup ginger snaps
16 ounces canned
pumpkin
1/2 cup egg whites
1/2 cup sugar
2 teaspoons pumpkin
pie spice
12 ounce can
evaporated skim milk
Preparation:
Preheat oven to 350.
Grind the cookies in a
food processor. Lightly
spray a 9" glass pie
pan with vegetable cooking spray. Pat the cookie crumbs into the pan evenly.
Mix the rest of the ingredients in a medium-sized mixing bowl. Pour into the crust
and bake until knife inserted in center comes out clean, about 45 minutes.
Keep Chilled and store in the refrigerator. Allow to cool and slice in 8 wedges.
Nutrition Information:
Per serving: 165 calories, 2 g total fat, 1 g saturated fat, 32 g carbohydrates, 6 g
protein, 2 g fiber, 170 mg sodium, 291 mg potassium, 2 mg magnesium, 138 mg
calcium
Benefits of a Slice of Pumpkin Pie
A slice of pumpkin pie is a significant source of water-soluble B vitamins, offering 20 percent of
the recommended daily intake for thiamin and vitamin B-12, 13 percent for riboflavin, 12 percent
for folate and 9 percent for niacin. These vitamins aid in skin, vision and neurological health, red
blood cell formation and the maintenance of appetite, digestion and metabolism.
DASH Apple Blueberry Crisp
Ingredients
2 large apples, peeled, cored and thinly sliced
1 tablespoon lemon juice
2 tablespoons sugar
2 tablespoons cornstarch
1 teaspoon ground cinnamon
12 ounces fresh or frozen blueberries
For the topping
3/4 cup all-purpose (plain) flour
3/4 cup whole-wheat (whole-meal) flour
2 tablespoons sugar
1 1/2 teaspoons baking powder
1/4 teaspoon salt
4 tablespoons cold trans-free margarine, cut into pieces
1/2 cup fat-free milk
1 teaspoon vanilla extract
Directions
Preheat the oven to 400 F. Lightly coat a 9-inch square baking dish with cooking spray.
In a large bowl, add the apple slices. Sprinkle with lemon juice.
In small bowl, combine the sugar, cornstarch and cinnamon. Add the mixture to the apples
and toss gently to mix. Stir in the blueberries. Spread the apple-blueberry mixture evenly in
the prepared baking dish. Set aside.
In another large bowl, combine the flours, sugar, baking powder and salt. Using a fork, cut
the cold margarine into the dry ingredients until the mixture resembles coarse crumbs. Add
the milk and vanilla. Stir just until a moist dough forms.
Turn the dough onto a generously floured work surface and, with floured hands, knead
gently 6 to 8 times until the dough is smooth and manageable. Using a rolling pin, roll the
dough into a rectangle 1/2-inch thick. Use a cookie cutter to cut out shapes. Cut close
together for a minimum of scraps. Gather the scraps and roll out to make more cuts.
Place the dough pieces over the apple-blueberry mixture until the top is covered. Bake until
the apples are tender and the topping is golden, about 30 minutes. Serve warm
DASH Fruit Kebabs
This is one of my favorites; everyone likes fruit kebabs.
These kebabs work well with any type of fruit, including more exotic types
such as star fruit, kumquats or prickly pears. To prevent fruit from browning,
dip in pineapple or orange juice.
Ingredients
4 ounces low-fat, sugar-
free lemon yogurt
1 teaspoon fresh lime
juice
1 teaspoon lime zest
4 to 6 pineapple chunks
4 to 6 strawberries
1 kiwi, peeled and diced
1/2 banana, cut into 1/2-inch chunks
4 to 6 red grapes
12-14 Blueberries
1 Orange cut into slices
4 wooden skewers
Directions
In a small bowl, whisk together the yogurt, lime juice and lime zest. Cover
and refrigerate until needed.
Thread 1 of each fruit onto the skewer. Repeat with the other skewers until
the fruit is gone. Serve with the lemon lime dip.
Nutritional analysis per serving Serving size: 2 fruit kebabs
Total fat 1 g, Calories 160 , Protein 4 g , Cholesterol 4 mg, Total carbohydrate 36 g
Dash Chocolate Soufflés
This is a real winner; this is delicious and not too sweet.
Ingredients
1/2 cup unsweetened cocoa powder
6 tablespoons hot
water
1 tablespoon
unsalted butter
1 tablespoon canola
oil
3 tablespoons all-
purpose (plain) flour
1 tablespoon ground
hazelnuts (filberts) or
almonds
1/4 teaspoon ground cinnamon
3 tablespoons firmly packed dark brown sugar
2 tablespoons honey
1/8 teaspoon salt
3/4 cup 1 percent low-fat milk
4 egg whites
3 tablespoons granulated sugar
1 teaspoon confectioners' (powdered) sugar
1 cup raspberries
Directions
Preheat the oven to 375 F. Lightly coat six 1-cup individual soufflé dishes or
ramekins with cooking spray or coat a 6-cup soufflé dish with the spray.
In a small bowl, combine the cocoa and hot water, stirring until smooth. Set
aside.
In a small, heavy saucepan over medium heat, melt the butter. Add the
canola oil and stir to combine. Add the flour, ground hazelnuts and cinnamon
and cook for 1 minute, stirring constantly with a whisk. Stir in the brown
sugar, honey and salt. Gradually add the milk and cook, stirring constantly,
until thickened, about 3 minutes. Remove from the heat and stir into the
cocoa mixture. Let cool slightly.
In a large, thoroughly cleaned bowl, using an electric mixer on high speed,
beat the egg whites until foamy. Add the granulated sugar 1 tablespoon at a
time and beat until stiff peaks form. Using a rubber spatula, gently fold 1/3
of the egg whites into the cocoa mixture to lighten it. Then fold the
remaining egg whites into the cocoa mixture, mixing gently only until no
white streaks remain.
Gently scoop the cocoa egg white mixture into the prepared dishes (or dish).
Bake until the soufflé rises above the rim and is set in the center, 15 to 20
minutes for individual soufflés or 40 to 45 minutes for the large soufflé. Cool
the soufflés on a wire rack for 10 to 15 minutes. Using a fine-mesh sieve,
dust the top with a sprinkle of confectioners' sugar. Garnish with raspberries
and serve immediately.
Nutritional analysis per serving
Total fat 7 g
Calories 184
Protein 6 g
Cholesterol 7 mg
Total carbohydrate 30 g
Dietary fiber 4 g
Monounsaturated fat 3 g
Saturated fat 2 g
Sodium 106 mg
Avocado Moose
This is truly delicious and very healthy. Avocado’s extremely nutritious and
has a rich texture and flavor. Avocados do not contain sodium and are low
in unsaturated fat Avocado’s are approximately 160 calories, 2 grams of
protein and 15 grams of healthy fat
Dark Chocolate is the best source of anti oxidants and has been proven to
lower the risk of heart disease.
Ingredients
3 ripe
avocados
6 oz plain
Greek yogurt
1 bar dark
chocolate
1/8 cup
unsweetened
almond milk
1/4 cup finely
ground
espresso
beans
2 tbsp raw honey
1 tsp vanilla extract 1/4 cup sugar
1/4 cup cocoa powder
Directions
Mix all ingredients together, then puree in blender. Set in fridge to cool.
Dark Chocolate Strawberries
Dark Chocolate is rich in Fiber, Iron, Copper, Magnesium and Manganese it
is also very nutritious.
Dark Chocolate may improve blood flow and lower blood pressure
Ingredients
1 pint strawberries
20 oz baking dark chocolate
1 ice cube tray
Directions
Melt dark chocolate in a saucepan on medium heat stirring until soft and smooth. Pour melted dark chocolate into ice cube tray.
Wash strawberries and drain excess water. Place one strawberry in each ice cube compartment. Place tray in freezer for one full hour. Separate each block
DASH DIET DINNER RECIPES
Dash Chicken Portabella Burger
This is a flavorful recipe that can be an alternative to the traditional burger.
Mushrooms are a great bun substitute.
Try this recipe for a guilt-free lunch, whether you're a DASH Dieter or just
looking for a satisfying meal.
Ingredients
4 portabella caps
2 tbsp coconut oil
1 boneless, skinless
chicken cutlet,
cooked (and cut into
two pieces)
2 slices tomato
1/2 cup fresh
spinach leaves
Red Onion to your liking
½ Avocado
Directions
1. Gently scoop out the gills and stems from the undersides of the mushrooms.
2. Heat coconut oil in a skillet and cook mushrooms for about three-to-five minutes on each side or until the mushrooms turn golden brown on the top and become tender.
3. Remove the mushrooms from the pan. On one mushroom, pile on cooked
chicken, turkey bacon, tomato, spinach and 1 1/2 tablespoons of guacamole. Top with the other mushroom.
4. Repeat with other mushrooms. Cut the sandwiches in half
CHEESY BURRITOS
These burritos are wonderfully rich and cheesy, and for only 314 calories per
serving, it makes for a perfect weeknight meal, if you have any leftovers,
they are great the next day.
INGREDIENTS
1 Pound of Lea Ground Turkey
1 (15oz) can of Black Beans (or refried beans)
1 (6 oz) of Tomato Paste
½ cup 2% Mexican Cheese Blend)
1 packet of Burrito Seasoning mix
16 Low Carb high Fiber Tortillas
8 Slices of reduced fat cheese
Optional: Add bell peppers, sliced tomatoes, salsa to fill up the burritos
COOKING
1/ In a large skillet, over med-high heat, break up ground turkey and add
burrito seasoning. Cook until turkey meat is browned and cooked through,
and turn heat down to low.
2/ While meat is browning, pour beans in a bowl and lightly mash the beans
together with the tomato paste until some of the beans are smashed, and
the tomato paste is well combined with the beans-(I use a fork to do this).
3 / Add the bean mixture, and shredded cheese to the skillet with the
ground meat, and mix well until the cheese is melted, and everything is well
combined, and remove from the heat.
4 / Place 1/4 cup of burrito filling in each tortilla and roll up burrito style.
(You may also put shredded lettuce, chopped tomatoes, and/or any other
chopped veggies you would like in the burrito at this time!)
5/ Place 2 burritos side by side on each plate. Cut 1 cheese slice (per plate)
into 4 long slices, and place 4 strips length-wise across the 2 burritos.
6/ If eating immediately, place plate in microwave for 1 minute, to melt
cheese on top of burritos. (If eating later~ cover plate with saran wrap, and
refrigerate until ready to eat! Just before eating, microwave for 1 minute to
melt the cheese!)
7 / Serve immediately with a little Salsa
CHICKEN and SPANISH RICE
Chicken pieces of your choice simmered with rice, tomatoes, onion, bell
pepper and spices. This is a delicious and filling dish that you won't be able
to get enough of.
1 cup chopped onions
3/4 cup green peppers
2 tsp vegetable oil
1 8 oz can tomato sauce
1 tsp parsley, chopped
1/2 tsp black pepper
1 1/4 tsp garlic, minced
5 cups cooked brown rice (cooked in unsalted water)
3 1/2 cups chicken breasts, cooked, skin and bone removed, and diced
1. In a large skillet, sauté onions and green peppers in oil for 5 minutes
on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.
Makes 5 servings, Serving Size: 11/2 cup
TURKEY MEATLOAF
Meatloaf is everyone’s favorite, mixing the Turkey Ground meat is a lot
healthy option.
Ingredients
1/2 pound lean ground turkey
½ pound of Spicy sausage meat
1/2 cup regular oats, dry
1 large egg, whole
1 Tbsp onion, dehydrated flakes
1/4 cup ketchup*
1. Combine all ingredients and mix well.
2. Bake in a loaf pan at 350 °F for 25 minutes or to an internal
temperature of 165 °F.
3. Cut into five slices and serve.
* To reduce sodium, use low-sodium ketchup. New sodium content for each
serving is 74 mg.
Makes 5 servings
Serving Size: 1 slice (3 oz) Per Serving:
Calories: 191 Total Fat: 7 g
Saturated Fat: 2 g
Cholesterol: 103 mg
Sodium: 205 mg
Protein: 23 g
Carbohydrate: 9 g
Calcium: 24 mg
Magnesium: 33 mg
Potassium: 268 mg
Fiber: 1 g
Cajun Spicy Baked Fish
This is perfect for large parties or church outings.
Ingredients
1 pound salmon (or other fish) fillet
Juice of 1 lime
½ tsp cumin
½ tsp paprika
½ tsp ground coriander
1 Tbsp olive oil
1 tsp spicy seasoning, salt-free
1. Preheat oven to 350 °F. Spray a
casserole dish with cooking oil
spray.
2. Wash and dry fish. Place in dish. Put the salmon in a bowl, pour over
the lime juice and leave the salmon to ‘cure’ for 5 minutes. Meanwhile,
mix all the spices together with the sugar. Lift the salmon out of the
lime juice and roll in the spices so it’s completely coated. Bake
uncovered for 15 minutes or until fish flakes with fork. Cut into 4
pieces. Serve with rice ad a lovely Salsa, recipe below.
Makes 4 servings
Serving Size: 1 piece (3 oz)
Per Serving:
Calories: 192 Total Fat: 11 g Saturated Fat: 2 g
Cholesterol: 63 mg Sodium: 50 mg Protein: 23 g
Carbohydrate: ‹1 g Calcium: 18 mg Magnesium: 34 mg
Potassium: 560 mg Fiber: 0 g
DASH Zucchini Lasagna
1/2 pound cooked lasagna noodles, cooked in unsalted water
3/4 cup part-skim mozzarella cheese, grated
1 1/2 cups cottage cheese,* fat-free
1/4 cup Parmesan cheese, grated
1 1/2 cups raw zucchini, sliced
2 1/2 cups low-sodium tomato sauce
2 tsp basil, dried
2 tsp oregano, dried
1/4 cup onion, chopped
1 clove garlic
1/8 tsp black pepper
1. Preheat oven to 350 °F. Lightly spray a 9- by 13-inch baking dish with
vegetable oil spray.
2. In a small bowl, combine 1/8 cup mozzarella and 1 Tbsp Parmesan
cheese. Set aside.
3. In a medium bowl, combine remaining mozzarella and Parmesan
cheese with all the cottage cheese. Mix well and set aside.
4. Combine tomato sauce with remaining ingredients. Spread a thin layer
of tomato sauce in the bottom of the baking dish. Add a third of the
noodles in a single layer. Spread half of the cottage cheese mixture on
top. Add a layer of zucchini.
5. Repeat layering. Add a thin coating of sauce. Top with noodles, sauce,
and reserved cheese mixture. Cover with aluminum foil. 6. Bake 30 to
40 minutes. Cool for 10 to 15 minutes. Cut into 6 portions.
* To reduce sodium, use low-sodium cottage cheese. New sodium content
for each serving is 165 mg.
Makes 6 servings Serving Size: 1 piece Per Serving:
Calories: 200,Total Fat: 5 g, Saturated Fat: 3 g, Cholesterol: 12 mg, Sodium: 368 mg, Protein:
15 g, Carbohydrate: 24 g, Calcium: 310 mg, Magnesium: 46 mg, Potassium: 593 mg, Fiber: 3 g
CHICKEN WRAPS
Ingredients
Wrap1 egg
4 egg whites
1/2 cup skim milk
1/4 cup coconut flour, sifted
cooking spray
Wrap Filling
2 cups shredded cooked
boneless, skinless chicken
breast meat
1/2 cup chopped artichoke
hearts (drained and rinsed)
1/4 cup minced red onion
2 cups chopped baby spinach
1/4 cup fat-free Italian salad dressing
Instructions
Whisk the egg, egg white, and milk until well combined and slightly frothy.
Sift the coconut flour into the mixture and whisk again until well combined.
Let the batter rest at room temperature for 15 minutes.
While the wrap batter is resting, toss together the chicken, artichoke hearts,
red onion, baby spinach, and Italian dressing. Keep the filling refrigerated
until needed.
Add the cooking spray to a 10-inch nonstick sauté pan over medium heat.
Let the pan heat until a drop of water sizzles in the bottom of the pan. Re-
whisk the wrap batter and then pour 1/4 cup of the wrap batter to thinly
coat the bottom of the pan (add a little more if needed to coat the bottom of
the pan). Let the wrap cook until the edges begin to brown. Using a spatula,
flip the wrap and continue to cook for another minute. Slide the wrap on to a
plate and continue this process to make 6 “wraps” or crepes. Let the wraps
cool.
Divide the chicken mixture evenly among each wrap (about ½ cup of filling
per wrap) and roll. Choices: 1/2 Carbohydrate, 3 Lean Protein
The DASH Shepherd’s Pie
Is Loaded With Healthy Vegetables and Topped With Mashed Potatoes.
Ingredients:
2 large baking potatoes, peeled
and diced
1/2 cup low-fat milk
1 pound lean ground beef
1 medium onion, chopped
1 clove garlic, minced
2 tablespoons flour
4 cups frozen mixed vegetables
3/4 cup reduced sodium beef broth
1/2 cup shredded cheddar cheese
ground pepper to taste
Put diced potatoes in saucepan; add enough water to barely cover. Bring to
boil. Reduce heat and simmer, covered, until soft (about 15 minutes).
Drain potatoes and mash. Add milk, and set mixture aside.
Preheat oven to 375 degrees.
Brown meat, onion, and garlic in a large skillet. Stir in flour, and cook for 1
minute, stirring constantly.
Add vegetables and broth. Cook 5 minutes until bubbly. Stir well.
Spoon vegetable mixture into 8 inch square baking dish. Spread potato
mixture over vegetable/meat mixture. Sprinkle cheese on top.
Bake 25 minutes, until hot and bubbly.
Makes 6 Equal Servings
Nutritional Info per Serving: 320 calories, 7 g total fat, 39 g carbs, 24 g
protein, 5 g fiber, 200 mg sodium
Poached Salmon with Mustard-Dill Sauce
This elegant meal takes less than 30 minutes to put together and yet is
impressive enough for entertaining. This is a great dinner for nights when
you don’t want to turn on the oven but still crave a home cooked meal.
Salmon and other cold water fish have high levels of heart healthy Omega-3
fatty acids.
Ingredients:
1 teaspoon olive or vegetable oil
2 tablespoon shallots, finely chopped
1 1/2 cup fat-free or low fat milk
Freshly ground black pepper to taste
1 1/4 lb salmon fillet, about 1 inch thick, skin on,
cut into 4 portions
1 tablespoons fresh lemon juice
1 1/2 teaspoons cornstarch
2 tablespoons chopped fresh dill
1/4 cup reduced-fat sour cream
2 teaspoons Dijon mustard
Lemon or Lime wedges and fresh dill sprigs for
garnish
Preparation:
In a 10-inch skillet or sauté pan, heat oil over medium heat. Add shallots
and sauté until softened, 30 to 60 seconds. Add milk, shallots and pepper;
bring to simmer, stirring. Reduce heat to low.
Slip salmon pieces in the milk sauce, skin-side up; immediately turn over.
Cover and poach salmon gently, spooning milk cooking liquid over top of
salmon occasionally, just until interior is opaque, 10 to 12 minutes.
With a slotted spoon, carefully transfer salmon to a warm platter. Cover with
foil and keep warm.
Mix lemon juice and cornstarch; add to poaching liquid and cook, stirring
constantly, until slightly thickened, about 1 minute. Stir in sour cream,
chopped dill and mustard. Garnish salmon with lemon wedges and dill
sprigs. Serve with the mustard-dill sauce.
Southwestern Pork Chops
This recipe uses southwest ingredients to make a tasty and tender porkchop
that is still low in calories. It is also easy to put into the marinade in the
morning and simply cook later in the day for dinner.
Ingredients:
4 (6 ounces each) lean
boneless pork chops
4 cloves garlic, crushed
1 tablespoon of Chipotle Hot
Sauce
1 teaspoon cumin
1 teaspoon chili powder
1 teaspoon paprika
2 tablespoon of cilantro
Fresh black pepper to taste
Juice of ½ lime (about 1
tablespoon)
Zest of lime (about 1
teaspoon)
Preparation:
Trim any fat off pork. In a large bowl season pork with garlic, cilantro,
cumin, chili powder, paprika, and pepper. Add lime juice and lime zest. Allow
pork to marinate overnight if possible.
Line a broiler pan with foil for easy clean-up. Place pork chops on the broiler
pan and broil about 4-5 minutes on each side or until nicely browned.
Alternatively, grill pork chops on the outdoor grill over high heat, 4-5
minutes per side until the internal temperature reaches 145 degrees.
Serve topped with remaining marinade and garnished with avocado and
cilantro.
Serving size: 1 pork chop
DASH Diet Grilling Recipes
The secret to Dash Diet Grilling recipes is the great marinades and rubs, check out
my Maple Southern Comfort BBQ sauce, it is delicious.
Here is a useful tip I want to share with you, when rosemary or turmeric is added
to hamburger meat, the total HCA’s is decreased. These spices add so much flavor
to your meal, but they also add valuable antioxidants that can help to thwart cancer
and may also help in reducing the aches and pains.
Maple Southern Comfort BBQ Sauce
A little bit of Southern Comfort goes
a long way.
2 teaspoons olive oil
1 small onion, finely chopped
4 cloves garlic, minced
3/4 cup reduced-sodium
ketchup 3/4 cup cider vinegar
1/2 cup Southern Comfort
liqueur or apple juice
1/4 cup maple syrup
1 tablespoon Dijon mustard
1 tablespoon Worcestershire sauce or reduced-sodium soy sauce
1 1/2 teaspoons hot sauce, such as Tabasco
Preparation
Heat the oil in a medium saucepan over medium-low heat. Add onion and cook,
stirring often, until softened but not browned, 3 to 5 minutes. Add garlic, ketchup,
vinegar, Southern Comfort (or apple juice), maple syrup, mustard, Worcestershire
sauce (or soy sauce) and hot sauce and bring to a simmer. Reduce heat to low and
simmer, uncovered, stirring occasionally, until thickened, about 30 minutes. Let
cool for about 10 minutes. Transfer to a food processor or blender and puree until
smooth. (Use caution when blending hot liquids.)
Grilling is a summer past time and even with the DASH Diet you are allowed lean
meat, poultry and fish. So here is some of the most popular Dash diet grilling
recipes.
BBQ Salmon
Ingredients
2, 6oz salmon filets
1/2 lemon or lime
1 teaspoon smoked
paprika
1 teaspoon chia seeds
1/2 teaspoon pepper
2 slices bacon
1 cup cherry or grape
tomatoes, sliced in half
1 avocado, chopped
Mixed greens
Directions
1. Preheat oven to 400 degrees. Add smoked paprika, chia seeds, and pepper
to a small dish then mix to combine and set aside.
2. Place bacon in a large, cold cast iron or other oven safe skillet then turn heat
to medium and cook until bacon is crisp. Remove to a paper towel-lined plate
to drain then chop when cool. Remove all but 1 Tablespoon bacon grease
from the skillet then turn heat up to medium-high.
3. Squeeze lemon juice over salmon then sprinkle seasoning mix generously on
top and rub in lightly. Add salmon to skillet skin side up then sauté for 2
minutes. Flip then sauté for 3 minutes, and then place the entire skillet into
the preheated oven and bake for 6 minutes.
4. Divide lettuce between two plates then top with chopped bacon, tomatoes,
avocado, and BBQ salmon. Serve with your favorite salad dressing - I
recommend Italian, balsamic vinaigrette, or Basil Vinaigrette.
Shrimp and Pineapple Kebabs
Here are some fantastic tasting shrimp kebabs, make sure you make plenty as they
will be the first item to disappear off the table.
They don’t take long to prepare, but you can marinate them ahead of time. Here is
a wonderful marinade you can try.
Pineapple Marinade
2 cloves of garlic
1 tablespoon of ginger
2 green onions
1 tablespoon of all spice
¾ teaspoon nutmeg
¾ teaspoon cinnamon
1 tablespoon olive oil
2 tablespoon white vinegar
2 tablespoon soy sauce
½ orange juice and zest
½ cup of pineapple juice
1 lime juice and zest
Mix all the ingredients in a
blender
A Spicy grilled marinated shrimp with sweet pineapple, made best with fresh
pineapple, but canned is a good substitute.
Ingredients
1 pound of peeled and deveined Shrimp
½ cup of Pineapple Marinade
Cut Pineapple into ½ inch pieces
Red Potato Salad
18 RED BLISS POTATOES OR BABY YUKON GOLDS, SCRUBBED BUT NOT PEELED
4 CUPS COLD WATER
1 CUP DRY WHITE WINE
4 PARSLEY STEMS
6 BLACK PEPPERCORNS
2 SPRIGS THYME
1 TEASPOON of FRESH
TARRAGON
1 MED RED ONION DICED
2 STALKS CELERY SLICED
Dressing
3 Tablespoon WHITE WINE VINEGAR
¼ TO 1/3 CUP CHOPPED FLAT LEAF PARSLEY. THYME AND TARRAGON EQUAL PORTIONS
1/3 CUP MINCED SHALLOTS
FRESH GROUND PEPPER
¼ CUP EXTRA VIRGIN OLIVE OIL
Preparation
Combine the white wine and water in the sauce pan and add potatoes, then add the parsley, peppercorns, tarragon and thyme into the pot.
Bring to the boil and then simmer until the potatoes are cooked then add chopped
onion and diced celery
To make the dressing, combine the white wine vinegar, herbs and shallots and gradually add olive oil. Gently toss the dressing and warm potatoes together allow
cooling for about an hour
BBQ Grilled Fruit
The grill can cook up an entire host of healthy dessert options that are just as delicious and way more nutritious.
Make kebabs with pineapple, pears, nectarines, strawberries or even watermelon.
Sweet from the natural fruit sugars, which caramelize slightly as the fruit grills.
A couple of minutes on each side over indirect heat will do it.
Another one of my favorites is an entire slice of pineapple and mix a basting sauce of
1 tablespoon of olive oil
A dash of vanilla essence
1 tablespoon of brown sugar
DASH Diet: Lunch Recipes
Quesadillas with Cilantro Yogurt Dip
Quesadillas are a quick and easy lunch option that kids and adults enjoy.
Serve them with the cilantro yogurt dip to make your meal even more
festive and healthy. These were a nice snack and a good way to sneak
vegetables into a meal for kids.
Ingredients:
1 cup beans, black or pinto
2 Tablespoons cilantro, chopped
½ bell pepper, finely chopped
½ cup corn kernels
1 cup low-fat shredded cheese
6 soft corn tortillas
1 medium carrot, shredded
½ jalapeno pepper, finely minced
(optional)
Cilantro Yoghurt Dip
1 cup plain non-fat yogurt
2 Tablespoons cilantro, finely chopped
Juice from ½ of a lime
Preparation:
Preheat large skillet over low heat.
Line up 3 tortillas. Divide cheese, corn, beans, cilantro, shredded carrots,
and peppers between the tortillas. Cover each with a second tortilla.
Place a tortilla on a dry skillet and warm until cheese is melted and tortilla is
slightly golden, about 3 minutes.
Flip and cook other side until golden, about 1 minute.
In a small bowl mix together the nonfat yogurt, cilantro and lime juice.
Cut each quesadilla into 4 wedges (12 wedges total) and serve 3 wedges per
person with about ¼ cup of the dip.
Refrigerate leftovers within 2 hours.
DASH TUNA SALAD
This is a delicious and healthy Tuna Salad; this can be made ahead of time
as it tastes so much better.
Ingredients
1 can water packed, low sodium tuna
2 hardboiled egg, diced
1/4 cup diced celery
½ cup light mayonnaise
Juice of 1 fresh lime
1 teaspoon mustard
1 cup romaine lettuce
Preparation:
Pepper strips, grated carrot, grape tomatoes, shredded red cabbage
Mix together tuna, egg, celery, mustard and mayonnaise.
Season with pepper
Refrigerate for several hours it tastes better.
Make salad base with romaine lettuce, topped with a variety of sliced
vegetables.
Place 1/2 cup tuna on top.
Refrigerate the remaining Tuna salad and have it as a healthy snack or for
lunch again another day this week.
While following the DASH eating plan, choose and prepare foods with less
sodium (salt). Be creative-try herbs, spices, lemon, lime, vinegar, and salt-
free seasoning blends while cooking and at the table.
DASH Southwest Chipotle Bowl
An ultra healthy lunch that will really satisfy your appetite for the rest of the
day.
Ingredients:
• 1 teaspoon vegetable oil
• 1 cup chopped vegetables (try
a mixture - bell peppers, onion,
corn, tomato, zucchini)
• 1 cup cooked chicken
(chopped or shredded)
• 1 cup cooked brown rice
. ½ cup pinto beans
• 4 tablespoons salsa of your
taste
• 2 tablespoons shredded
cheese
• 2 tablespoons low fat sour cream
Preparation:
In a medium skillet, heat oil over medium high heat (350 degrees in an
electric skillet). Add vegetables and cook for 3 to 5 minutes or until
vegetables are tender-crisp.
Add cooked meat, beans or tofu and cooked rice to skillet and heat through.
Divide rice mixture between two bowls. Top with salsa, cheese, sour cream
and serve warm.
Refrigerate leftovers within 2 hours.
Nutrition Information:
Per serving: 330 calories, 11 g total fat, 4.5 g saturated fat, 30 g
carbohydrates, 27 g protein, 3 g fiber, 260 mg sodium, 259 mg potassium,
51 mg magnesium, 50 mg calcium
DASH CRANBERRY SWISS PANINI
This is a delicious lunch time sandwich or snack; the cranberries have many
health benefits for you, cranberries have anti inflammatory benefits, helps
protect against urinary tract infections, they boost your immune system and
have been shown to help increase your cardiovascular system
Ingredients
Cooking spray
1 cup arugula leaves
6 ounces low fat Swiss cheese,
thinly sliced
¼ cup Cranberries
¼ cup non-fat honey mustard
8 slices whole-grain bread
Instructions
Preheat Panini press or non-stick
skillet on medium heat then spread honey mustard over each slice of bread.
Make layers of cranberries, arugula leaves and cheese over 4 slices of bread.
Top each with slices of bread that have remained.
Slightly coat your skillet with cooking spray. Grill each sandwich until bread
has toasted and all cheese melted. Allow pan to cool slightly before serving.
This Recipe makes for 4 servings and is approximately 280 calories per
serving.
This is simply delicious.
DASH Watermelon and Blueberry Salad
This mouth watering combination of watermelon, blueberries and feta
crumbles will have you celebrating.
Serves 4
To reduce the calorie intake try fat free feta cheese, this is really delicious
and you’d never know the difference. Feta lends the perfect amount of
saltiness to the juicy watermelon and blueberry salad without needing
additional salt.
Ingredients:
2 cups watermelon,
cubed
1 cup fresh blueberries
2 tablespoons fresh
lemon juice
2 ounces crumbled
reduced fat feta
cheese
1 tablespoon fresh
mint leaves, sliced thin
Preparation:
Combine the watermelon, blueberries and lemon juice in a large bowl. Toss
to combine. Chill until ready to serve. Just before serving add the crumbled
feta and thin-sliced fresh mint and toss gently to combine.
Serve with a little plain Greek yoghurt to add a little creamy texture.
Nutrition Information:
Per Serving: 80 calories, 2 g fat, 1.5 g saturated fat, 28 g carbohydrate, 4 g
protein, 200 mg sodium, 2 g fiber, 52 mg calcium, 130 mg potassium.
DASH Stuffed Salmon Avocado
Salmon is packed with amino acids, protein, vitamins B12 and D.
Oily fish is an important part of a healthy diet as their omega-3 fatty acids
contribute to healthy brain and heart function.
Monosaturated fats are found in avocados and help lower bad LDL
cholesterol
Ingredients
2 avocados, sliced in half
5 oz wild-caught salmon, cooked and cut into small chunks
1/2 cup lettuce, chopped
2 tbsp cilantro, chopped
3 tbsp fresh lemon juice
2 tbsp olive oil 1/2 tsp cumin
Add all ingredients to a bowl and mix gently by hand.
Spoon the mixture into each avocado half.
WILD TUNA PITA POCKETS
Canned tuna is a good source of low-fat protein and provides many
vitamins and minerals, including selenium, iron, magnesium,
phosphorus, vitamin B-12 and niacin. Here it's served with chopped
vegetables in pita bread for a quick lunch.
Ingredients
1 1/2 cups shredded sweet butter
lettuce
3/4 cup diced tomatoes
1/2 cup finely chopped green bell
peppers
¼ cup shredded carrots
¼ cup of chopped celery
1/2 cup finely chopped broccoli
1/4 cup finely chopped red onion
2 cans (5 ounces each) Wild Albacore tuna drained
1/2 cup low-fat ranch dressing
3 whole-wheat pita pockets, cut in half
Directions
In a large bowl, add the lettuce, tomatoes, celery, peppers, carrots,
broccoli and onions. Toss to mix evenly.
In a small bowl, add the tuna and ranch dressing. Stir to mix well. Add
the tuna mixture to the lettuce mixture and stir to combine.
Scoop 3/4 cup of the tuna salad into each pita pocket half and serve
immediately.
DASH Mason Jar Recipes
The secret to a perfect and tasty Mason jar salad is all in the order.
The dressing goes in first. This is so important. This guarantees that your
salad ingredient doesn’t get soggy.
Then go with a grain or a protein, or anything else big and chunky. This
protects your more delicate ingredients from getting wet.
Then add your favorite condiments, shaved nuts, walnuts, chia seeds,
sesame seeds, cranberries, raisins, cheeses. The ingredients that you want
to stay dry until just before you eat it.
And if you have any leafy greens, they go in last. That way when you turn
the Mason jar over and unload it all into a bowl, the greens will make the
salad bed.
You want to mix textures and flavors. Choose a smart combination of flavors and
you’ll have a filling protein, something salty and crunchy, and something sweet
and tangy.
Citrus Chicken and Orzo Salad
Ingredients
4 whole 12-ounce mason jars
2 cup orzo (cooked according to package directions)
1 whole chicken breast (grilled or poached)
2 whole roasted red peppers
(diced)
1 cup red onion (finely chopped)
2 cup fresh spinach
Creamy Citrus Dressing
Ingredients
2 tablespoon Greek yogurt
1/4 cup orange juice
1 1/2 teaspoon orange zest
1 teaspoon balsamic vinegar
2 tablespoon olive oil
Directions to Make Dressing
1. In a small bowl, combine Greek yogurt, orange juice, orange zest, balsamic
vinegar, olive oil, salt and pepper. Whisk until well-combined. Set aside.
2. Using a fork, shred grilled chicken into small pieces.
3. Assemble each mason jar in the following order:
First (bottom) layer: 2 or 3 tablespoons creamy citrus dressing
Second layer: 1/2 cup roasted red peppers
Third layer: 1/4 cup red onions
Fourth layer: 1/2 cup orzo
Fifth layer: 1/4 cup shredded chicken
Sixth (top) layer: 1/4 cup spinach
4. Store in the refrigerator until ready to eat. When ready to serve, dump
jar's content into a bowl, toss, and enjoy
DASH Shrimp & Feta Cobb Salad
This is a delicious Summer time favorite, shrimp are loaded with protein,
vitamin D, vitamin B3, and zinc, shrimp are an excellent, carbohydrate-free
food for anyone determined to shed off pounds.
Feta cheese is a white, crumbly sheep or cow’s milk cheese that is pickled in
brine
Ingredients:
A large mason jar
A few teaspoons of your
dressing of choice
2 Tablespoons chopped
avocado
8 grape tomatoes
1 Tablespoon red onion,
chopped
2 Tablespoons chopped
cucumber
A few handfuls of
romaine lettuce and
baby spinach
2 Tablespoons of
chopped feta
6-8 cooked shrimp
1 boiled egg, chopped
2 slices of cooked
bacon, chopped
Directions
Layer all items in order starting with the dressing, seal with the lid, grab a
fork, napkin and off you go!
Asian Noodle Salad Jars
Ingredients:
For the Salad:
4 ounces soba noodles
1 red bell pepper, thinly sliced
1 cup shelled edamame, cooked
2 large carrots, peeled and shredded
4 green onions, thinly sliced
1/2 cup crunchy rice noodles
For the Spicy Peanut Dressing:
2 tablespoons peanut butter
4 teaspoons sambal oelek
4 teaspoons rice vinegar
4 teaspoons soy sauce
1/4 cup extra virgin olive oil
1 tablespoon black sesame seeds
Directions:
1. In large pot of boiling water, cook noodles according to package instructions.
Rinse under cold water and drain.
2. Meanwhile, make Spicy Peanut Dressing: In a small bowl, whisk together
peanut butter, sambal oelek, rice vinegar and soy sauce. While whisking,
slowly drizzle in oil until all oil is incorporated. Stir in sesame seeds.
3. Divide Spicy Peanut Dressing equally among 4 pint-sized mason jars. Divide
soba noodles over dressing. Layer remaining ingredients, ending with rice
noodles. Top with lids and refrigerate up to 5 days. To serve, pour onto plate
or bowl, stir and enjoy.
Chipotle Chicken Salad
Everyone enjoys a Chipotle Mexican Style meal, and this nutritious meal will satisfy
your appetite for hours.
1. Dry off both chicken breasts
thoroughly with paper
towels, and season both
sides of each breast using
the 2 teaspoons of salt.
2. In a large skillet, heat 1
tablespoon coconut oil or
ghee over medium-high
heat until the oil is very hot.
3. Add the chicken breasts to
the hot skillet, and cook for
about 4 minutes on each
side. Both sides should have
a pretty brown sear to
them.
4. When the chicken breasts
are cooked all the way through, remove them to a cutting board to cool.
Once they've cooled, cut the chicken into small chunks, about 1/2 square
inch each.
5. When all ingredients have cooled, you can begin to assemble your
Mason salads. Add 1 tablespoon of Greek yogurt to the bottom of
each Mason jar.
6. Layer 1-2 tablespoons of cheese over the quinoa and a layer of chicken
and add corn or carrot for texture. (To make this vegetarian, substitute
1 can of rinsed beans instead of the chicken.)
7. Fill the remaining space in the Mason jar with lettuce, and sprinkle
some additional chopped cilantro on top before screwing on the lid.
Cranberry and Turkey Salad with Almonds, Balsamic
Vinaigrette
A great recipe for leftover at Thanksgiving, you get to use up your leftover
Turkey and Cranberries.
Recipe requires two clean quart jars with lids.
Ingredients
o 3 Tablespoons Balsamic
vinaigrette
o 1 cup diced yellow / red bell
pepper
o 1/2 cup blueberries, washed and
dried
o ¼ Cranberries or Cranberry jelly
o 1/4 cup turkey
o ¼ cup low fat Cheddar Cheese
o 6 Cherry tomatoes
o arugula or spinach
Instructions
1. In the bottom of a clean, dry quart jar, spread 1 1/2 Tablespoons of
salad dressing. Repeat with second jar.
2. Put 2-3 Cherry tomatoes and 1/8 cup of cheese
3. Scatter yellow / red bell pepper and cranberries and blueberries into
the jars, dividing equally between the two.
4. Add 2 Tablespoons both turkey and toasted almonds to the jars.
4. Pack remainder of jar with well-dried arugula or spinach and cover
with a lid.
5. Place in the refrigerator and keep for up to 5 days
DASH DIET SALADS
Blackened Chicken with Berry Salad
This is so delicious and easy to make.
Ingredients
4 Chicken Breast boneless Blackening
spice mixture (Zatarain’s)
1T. Olive Oil
2-3 cups lettuce (your choice, I used
Romaine)
2 medium tomatoes, cut into wedges, or
substitute grape tomatoes.
1/2 cup shredded red cabbage
1 cup strawberries
1 cup red raspberries (or blackberries)
1 cup blueberries
Vinaigrette dressing
Preparation
Rinse chicken, blot dry. Dredge breasts
through spice mixture on plate. Preheat
the oil in a skillet over medium high heat.
Sear both sides of chicken, cooking 2-3 m
minutes per side. Reduce the heat until
the chicken is fully cooked. (It is fantastic
on the grill)
Cool a few minutes, then slice into strips (we did bite size pieces for
convenience). Arrange lettuce on plates and cover with tomatoes, red
cabbage and shredded carrots. Top with a variety of berries and then place
chicken on each salad. Dress with vinaigrette.
This Recipe is for 4 servings.
Blue Cheese Salad
Ingredients
1 cup torn fresh mint leaves $
1/3 cup thinly vertically sliced red
onion $
1 (6-ounce) package baby kale
1/4 cup plain 2% reduced-fat Greek
yogurt $
2 tablespoons fat-free buttermilk
2 teaspoons white wine vinegar
1 1/2 teaspoons extra-virgin olive oil $
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
4 hard-cooked large eggs, quartered lengthwise $
1 (8-ounce) package peeled and steamed baby beets, quartered (such as
Melissa's)
1/2 cup coarsely chopped walnuts $
2 ounces blue cheese, crumbled (about 1/2 cup)
Preparation
Combine mint, onion, and kale in a large bowl. Combine yogurt, buttermilk,
vinegar, oil, salt, and pepper in a bowl, stirring with a whisk. Drizzle yogurt
mixture over kale mixture; toss gently to coat. Arrange eggs and beets over
salad; sprinkle with nuts and cheese.
Skinny Tuna Melt
A tuna melt turns an ordinary tuna sandwich into an extraordinary one. It
makes a super quick and easy lunch and is absolutely delicious.
Compliment this lunch with an apple and a side salad. Use spinach or kale,
add a few cherry tomatoes and mix lightly with low fat Thousand Island dressing used in the tuna melt. Quick and easy, lunch is served!
Ingredients:
6 ounces white tuna packed in water,
drained
1/3 cup chopped celery
1/4 cup chopped onion
1/4 cup low fat Russian or Thousand Island salad dressing
2 whole-wheat English muffins, split
3 ounces reduced-fat Cheddar cheese, grated black pepper to taste
Preparation:
Preheat broiler. Combine tuna, celery, onion and salad dressing. Season with
pepper. Toast English muffin halves. Place split-side-up on baking sheet and
top each with 1/4 of tuna mixture. Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute
longer.
Serves 4
Nutrition Information:
Per serving: 210 calories, 6 g total fat, 3 g saturated fat, 20 g carbohydrates, 19 g protein, 3 g fiber, 417 mg sodium, 157 mg potassium,
17 mg magnesium, 185 mg calcium
DASH Warm Vegetable Salad
End the day on a positive and delicious note with this warm and comforting
dinner. Pair your crunchy, vegetable-rich salad with a thick and creamy
soup, and make this a dinner you won't want to miss. The warmth of the
meal and the fiber in the vegetables will make you feel full. The salad
dressing is packed with enzymes that will boost your energy levels.
Ingredients
1 cup purple cabbage, chopped
1/2 cup radishes, chopped
1/2 cup broccoli
1/2 cup cauliflower
1/2 cup bok choy
Directions
Place cabbage and radishes on your dinner plate
Steam broccoli, bok choy and cauliflower on top of cabbage and radishes
Drizzle with your favorite Oil Free Dressing
Light Avocado and Egg Salad
This avocado egg salad can be served on a slice of toasted whole wheat
bread, on a bed of lettuce, wrapped in a whole wheat tortilla, or even in a
hollowed out tomato.
Ingredients:
4 large hard-boiled eggs,
chopped, white and yolk
separated
4 hard-boiled egg whites,
chopped
1 medium avocado, cut into
½-inch pieces
1 tablespoon light
mayonnaise
1 tablespoon fat free plain
yogurt
½ teaspoon yellow mustard
½ tablespoon finely chopped chives
2 teaspoons red wine vinegar
½ teaspoon red pepper flakes
¼ teaspoon freshly ground pepper
Preparation:
Combine egg yolks with the avocado, light mayonnaise, yogurt, chives,
vinegar, pepper flakes, and pepper. Mash with a fork. Add chopped egg
whites and mix well.
DASH DIET SIDES
DASH Balsamic Vegetables
Balsamic Vinegar really makes your vegetable tasty, it is really worth trying,
I was a little apprehensive at first, but really enjoy vegetables with Balsamic
vinegar.
Ingredients:
1/2 cup balsamic vinegar
2 tablespoons olive oil
2 tablespoons chopped parsley
1 sweet onion, sliced in 1/2 inch rounds
2 baby eggplants, sliced in 1/2 inch
1 sweet potato, peeled and chopped
1 zucchini, sliced in 1/2 inch rounds
2 cloves garlic, minced
1/2 cup diced roasted red and green peppers
Preparation:
Pour balsamic vinegar in a small saucepan. Simmer to reduce to 3
tablespoons, cool vinegar. Add cooled vinegar to with oil, garlic and parsley.
Divide mixture in half. Place prepared vegetables of your choice like
zucchini, sweet potato, eggplant and onion on a sheet pan.
On a lightly oiled preheated grill, cook vegetables until golden and brown
(3-4 minutes). Place cooked vegetables on a platter and sprinkle with red
peppers. Drizzle remaining dressing over vegetables and serve.
Nutrition Information:
Per serving: 220 calories, 10g total fat, 1g saturated fat, 28g carbohydrates,
7g protein, 9 g fiber, 80 mg sodium, 727mg potassium, 46mg magnesium,
180mg calcium
DASH Lemon Bulgur Pilaf
Whole grains are important to heart health and the DASH diet
recommendations of making half your grains whole. Whole grains help to
lower cholesterol because they have a lot of dietary fiber. Bulgur is such a
healthy whole grain to add variety and this is a wonderful recipe for you to
try.
Ingredients:
2 tablespoons oil
½ cup chopped celery
1 medium onion, chopped
1/3 cup fresh lemon
1 cup bulgur
½ teaspoon salt
¼ teaspoon pepper
2 cups low sodium broth
(beef, chicken, vegetable)
Preparation:
Add oil, celery, onion and bulgur to a large skillet.
Stir constantly over medium heat until vegetables are tender and bulgur is
golden brown.
Add seasonings, lemon and broth and bring to a boil.
Cover pan and reduce heat to low.
Simmer 15 minutes. Liquid should be gone.
Serve. Refrigerate leftovers within 2 hours.
Nutrition Information:
Serving size: ½ cup
Per serving: 140 calories, 5 g total fat, 1 g saturated fat, 21 g
carbohydrates, 5 g protein, 5 g fiber, 230 mg sodium, 158 mg potassium, 42
mg magnesium, 18 mg calcium
Oven Baked Garlic Potatoes
This is a twist on one of those great potato dishes that tastes magic, is easy to
cook. Potatoes are versatile. Prepare this dish with lactose free milk for those with intolerance.
This dish is great with roasted chicken and sautéed vegetables for a satisfying
meal.
This side dish fits into the DASH diet plan because it is low in sodium, fat and calories. Garlic can help lower blood pressure. Garlic also adds flavor without adding
sodium, which can raise blood pressure.
Ingredients:
1 3/4 pounds potatoes 2/3 cup all-purpose flour
3/4 cup canola oil (not consumed) 2 cloves garlic, minced 2 1/3 cups lactose free non-fat milk
2 teaspoons chopped parsley Freshly Ground Black Pepper
Preparation:
1. Preheat oven to 350 degrees F. 2. Peel and slice potatoes. Place flour in a large bowl and dredge potatoes in flour.
3. Heat canola oil in a large skillet over medium-high heat. Carefully place a small batch of potatoes in hot oil. Fry on both sides until golden brown. 4. Remove potatoes from pan and place on a plate that has been lined with paper
towels to soak up excess oil. Allow oil to re-heat before putting in another batch of potatoes. Repeat until all potatoes are fried.
5. Place a single layer of fried potatoes in a 9x9 inch baking dish. Sprinkle minced garlic over the potatoes and freshly ground black pepper. 6. Layer the remaining potatoes on top of the garlic.
7. Pour lactose free milk over the potatoes. Bake in preheated oven 35-45 minutes or until lightly browned and bubbling.
8. Sprinkle with parsley just before serving.
Nutrition Information:
111 calories, 5.35 g total fat, 0.4g saturated fat, 14 g carbohydrates, 3.0 g protein, 1 g fiber, 164 mg sodium, 75.5 mg potassium, 0.2 mg magnesium, 80 mg calcium
Mexican Corn Salad
Greek yogurt is very popular right now and adds both flavor and protein to this
salad. It and should be easy to find in your local grocery store. Make this salad
year-round. When fresh corn is not in season, use frozen corn. Just thaw and drain
off any moisture.
Ingredients:
4 large cobs of corn
½ cup diced red bell pepper
½ cup diced green bell pepper
¼ cup fat free Greek yogurt
½ teaspoon chili powder
1 tablespoon lime juice
1 tablespoon cilantro, minced
2 tablespoons scallions, minced
1/4 cup 2% Mexican cheese, grated
5 lime wedges for serving, optional
Preparation:
Boil corn in boiling water for 5 minutes, remove from heat. When cool enough to
handle, cut corn off the cob.
In a large bowl combine mayonnaise, yogurt, chili powder, and lime juice; mix well.
Add corn, bell peppers, cilantro, scallions and cheese and toss.
Serve with lime wedges if desired.
Nutrition Information:
Per serving: 120 calories, 3 g total fat, 1.5 g saturated fat, 22 g carbohydrates, 6 g
protein, 2 g fiber, 85 mg sodium, 324 mg potassium, 44 mg magnesium, 63 mg
calcium.
Garden Hummus
Hummus is a wonderful Dash Diet Snack recipe
Hummus is chock full of garbanzo beans and Mediterranean flavors. Smear some
hummus on wide strips of fresh bell peppers and wedges of whole wheat pita for a
DASH snack in a flash.
Ingredients:
1/3 cup toasted sesame seeds
1/8 tsp crushed red chilies
1 15-ounce can garbanzo
beans, rinsed and
drained
1/8 cup lime, lemon or
orange juice
½ tsp garlic, minced
1/2 cup sunflower seeds
Freshly Ground pepper
2 tbsp olive oil
Preparation:
To toast sesame seeds preheat oven at 350 degrees, sprinkle sesame seeds on a
baking sheet and toast for 8 to 12 minutes until golden brown, stirring frequently.
In a food processor, puree sesame seeds and chilies, then add the beans and
puree. Add citrus juice, garlic and pepper, puree until smooth. Finally, add oil and
process until well blended.
Spoon hummus into a serving bowl then cover and let stand for 1 hour to blend
flavors.
Serve with celery, carrots, fresh bell peppers or broccoli
Nutrition Information:
Per serving (2 tablespoons): 39 calories, 2 g total fat, 4 g carbohydrates, 1 g
protein, 47 mg sodium, 1 g fiber
Fish is a high-protein, low-fat food that provides a range of health benefits.
White-fleshed fish, in particular, is lower in fat than any other source of
animal protein, and oily fish are high in omega-3 fatty acids, or the "good"
fats.
Since the human body can’t make significant amounts of these essential
nutrients, fish are an important part of the diet. Also, fish are low in the
"bad" fats commonly found in red meat, called omega-6 fatty acids.
Omega 3’s a very good for you as a growing body of evidence
indicates that omega-3 fatty acids provide a number of health
benefits. They help maintain cardiovascular health by playing a role in
the regulation of blood clotting and vessel constriction;
are important for prenatal and postnatal neurological development;
may reduce tissue inflammation and alleviate the symptoms of
rheumatoid arthritis;
may play a beneficial role in cardiac arrhythmia (irregular heartbeat),
reducing depression and halting mental decline in older people.
DASH DIET SEAFOOD RECIPES
DASH Diet Tuna Melts
There is only 210 calories per servings; this is a delicious lunch recipe
Ingredients:
6 ounces white tuna packed in water, drained
1/3 cup chopped celery 1/4 cup chopped onion
1/4 cup low fat Thousand Island salad dressing
2 whole-wheat English muffins, split 3 ounces reduced-fat Cheddar cheese,
grated black pepper to taste
Instructions
Preheat broiler. Combine tuna, celery, onion and salad dressing.
Season with pepper.
Toast English muffin halves.
Place split-side-up on baking sheet and top each with 1/4 of tuna mixture.
Broil 2-3 minutes or until heated through. Top with cheese and return to broiler until cheese is melted, about 1 minute longer.
Makes 4 Servings
Nutritional Info Per Serving: 210 calories, 6 g total fat, 20 g carbs, 19 g protein, 3 g fiber, 417 mg sodium
DASH Cilantro Lime Tilapia Tacos
These Cilantro Lime Tilapia Tacos Are Fresh Tasting And A Healthier Version Of The Traditional Beef Taco.
Ingredients:
1 pound tilapia filets, rinsed and
patted dry 1 teaspoon olive oil 1 small onion, chopped
4 cloves garlic, finely minced 2 jalapeno peppers, chopped (seeds
removed for less heat) 2 cups diced tomatoes 1/4 cup fresh cilantro, chopped
3 tablespoons lime juice
Directions:
Heat olive oil in a skillet. Sauté onions until translucent, then add garlic. Mix well.
Place tilapia in the skillet and cook until the flesh starts to flake. Add jalapeno peppers, tomatoes, cilantro and lime juice. Sauté over medium-high heat for about 5 minutes, breaking up the fish to get
everything mixed well.
Season with Pepper.
Heat tortillas on a skillet a few minutes on each side to warm. Serve a little over ¼ cup of fish on each warmed tortilla with two slices of avocado.
Split 1/4 cup of shredded cabbage and 1 tablespoon of low-fat or fat free sour cream (optional) between 2 tacos. Garnish with fresh chopped cilantro and lime wedges.
Makes 4 Servings (2 Tacos per Serving)
Nutritional Info Per Serving (With Sour Cream) 427 calories, 12 g total fat, 2 g
saturated fat, 45 g carbs, 35 g protein, 5 g fiber, 142 mg sodium, 60 mg calcium
Tuna Pasta
This filling dish offers tuna as a great source of protein and healthy omega-3’s.
Ingredients:
2 cups elbow macaroni, uncooked
2 cans low-sodium tuna,
water pack (5 ounces each)
1⁄2 cup chopped zucchini
1⁄4 cup sliced carrots
1⁄3 cup diced onion
1⁄4 cup lite mayonnaise or salad dressing
Preparation:
Cook macaroni according to package directions. Pour off the cooking liquid
and cool. Drain tuna.
Wash vegetables. Chop zucchini; slice carrots into thin slices; dice onion.
Mix all ingredients together in a bowl. Chill until ready to serve.
Nutrition Information:
Serving size: 1 cup
Per serving: 330 calories, 6 g total fat, 1 g saturated fat, 44 g carbohydrates
Citrus Shrimp
This recipe is a shrimp in a sweet and tangy orange mixture that seals the deal.
Here is how to make citrus shrimp.
Ingredients
1 pound of large
shrimp, de-veined or peeled
1/3 cup orange juice
1 teaspoon of grated orange rind
½ teaspoon lemon rind
¼ pound of snow peas
2 stalks of celery
2 tablespoon vegetable oil
1 teaspoon of cornstarch mixed with 1 tablespoon of water
Pinch of pepper
Preparation
Stir fry the shrimp, snow peas, and celery in a fry pan over high heat. Cook and stir until the shrimp turns pink.
Create the sauce.
Add the orange juice and rinds to the pan. Season it with pepper. Cover the
mixture and allow cooking together for an extra 2 minutes.
Thicken the sauce by adding the cornstarch mixture to the pan.
Serve immediately while warm.
Puttanesca Pasta with Tuna
Try this mini-Mediterranean diet in a bowl. In addition to being heart healthy,
the ingredients in this dish are full of cancer-fighting antioxidants.
Ingredients
2 can (28 oz) Italian
tomatoes, drained and
crushed
4 tbsp extra-virgin
olive oil
1 tsp dried red pepper
flakes
2 tbsp capers
1/2 cup black olives, pitted and chopped
3 mashed garlic cloves
2 tbsp fresh basil leaves, minced
1 lb dried pasta
1/4 cup Parmesan cheese, grated
1 package/can of healthy pouch/canned tuna
Directions
In a large bowl, combine the tomatoes, olive oil, red pepper flakes, capers, olives, garlic and basil. Let stand at room temperature for 1 hour.
Add the tuna to the mix. Cook the pasta in rapidly boiling water until al dente.
Drain well. Toss the hot pasta with the tomato mixture. Add the grated Parmesan cheese and serve immediately.
Shrimp Marinated in Lime
In this recipe, the shrimp is marinated rather than served with a heavy sauce.
Serve the shrimp cold.
Ingredients
1 medium red onion, chopped
1/2 cup fresh lime juice, plus lime zest as garnish
2 Jalapenos
2 tablespoons Dijon mustard
1/2 teaspoon hot sauce
1 cup water
1/2 cup rice vinegar
3 whole cloves
1 bay leaf
1 pound uncooked shrimp, peeled and deveined
Directions
In a shallow baking dish, combine the
onion, lime juice, Jalapenos, mustard
and hot sauce. Set aside.
In a large saucepan, add the water,
vinegar, cloves and bay leaf. Bring to
a boil and add the shrimp. Cook for 1
minute, stirring constantly.
Drain and transfer the shrimp to the
shallow dish containing the onion mixture, making sure to discard the cloves and
bay leaf. Stir to combine. Cover and refrigerate until well chilled, about 1 hour.
To serve, divide the shrimp mixture among individual small bowls and garnish each
with lime zest. Serve cold.
DASH Diet Cocktails and Snacks
DASH Watermelon Margarita
Sweet and spicy margaritas made with fresh watermelon puree, lime juice, Triple
Sec, and jalapeno-infused tequila
Serves: 4
Ingredients
1 jalapeno, thinly sliced
¾ cup white tequila
8-10 cups watermelon chunks (a large
dice)
½ cup fresh lime juice
⅓ cup Triple Sec
Instructions
1. Place tequila and about 4 slices of jalapeno
in a glass measuring cup and place in the
refrigerator for 1 to 4 hours depending on how spicy your jalapenos are and
how spicy you want the tequila to be. Take a taste after 1 hour and decide
whether it is spicy enough. If so, remove jalapenos.
2. Place watermelon (you may need to do it in batches) in a blender and blend
until liquefied.
3. Pour watermelon through a fine-meshed strainer, pressing on it with the
back of a spoon to get all the liquid through. Measure out 3 cups of
watermelon juice.
4. In a large pitcher, combine the 3 cups watermelon juice, tequila, lime juice,
Triple Sec.
5. Fill the glasses with ice and pour Margaritas into glasses. Garnish with lime
slices and jalapeno slices if desired.
DASH Cucumber Cocktail
The combination of lime and cucumber make an irresistibly light and refreshing
cocktail. Whip up a glass to enjoy poolside, or a blend together a whole batch to
serve at your next summer gathering. You won't want to start your summer
without this frozen cocktail.
Ingredients
4 oz Key Lime Margarita Mix
4 2-inch wheels of cucumber
ice
Directions
1. Fill a blender halfway full of ice.
2. Add Sandra Lee Cocktail Time Key Lime Margarita or your preferred
margarita mix and four 2-inch wheels of cucumber; blend together.
3. Garnish with cucumber.
DASH Mango Cocktail
This is a great way to sip your way through summer with this Mango
cocktail.
Light and refreshing, this recipe combines the perfect summer flavors in one
glass and, because it's frozen, it'll cool you down on an especially warm
day.
Ingredients
1/2 cup frozen mango,
chopped
1/4 cup fat-free vanilla yogurt
1/4 cup mango nectar
1 1/2 oz tequila
crushed ice
Directions
1. In a blender, combine
mango, yogurt, mango nectar and tequila.
2. Cover and blend on high
until smooth and frothy.
3. Pour into an ice-filled
glass.
4. Garnish with kiwi slices.
Try these delicious Tequila Chips as a treat to go with your Mango Cocktail.
DASH Strawberry Colada
Pina Colada is Spanish for Strained Pineapple, so try a summertime favorite.
Cool down all summer long with this fruity and frozen cocktail.
Blend this summer sipper in just minutes and sip all summer long. Enjoy a
relaxing summer afternoon with a frozen drink in hand.
Ingredients
Strawberry Colada
2 oz Frozen Strawberries (Or Strawberry
Puree)
1 oz Light Rum
1 oz Coconut Rum
1/2 oz Coconut milk
1/2 oz Simple Syrup
1/1 Cup of ice
Directions
1. Fill a blender halfway with ice.
2. Blend together all together.
3. Garnish and enjoy!
The Pina Colado dates back to the 1800’s where Puerto Rican pirate Roberto Cofresí, to boost his crew’s morale gave them a beverage or cocktail that
contained coconut, pineapple and white rum.
DASH Mexican Mojito
The Mojito is a traditional Cuban highball. Traditionally, a mojito is a cocktail
consisted of five ingredients: white rum, sugar, lime juice, sparkling water,
and mint, but this is one of my favorite renditions of the Mexican Mojito.
2 ounces Patron Silver 1/2 of a Lime
1/2 oz of Simple Syrup
1 ounce club soda 4 mint leaves for muddling
4 mint leaves for garnishing Lime wheels for garnishing
Combine tequila, mint leaves, sugar,
and lime wedges in a tall glass.
Stir vigorously the mixture
Crushing the mint with the back of a
spoon to release oils and squeezing juice from the lemon wedges.
Top with club soda and stir gently to serve.
Cheers
DASH Shrimp Cocktails
This recipe is sure to become your go-to favorite for a quick Dash Diet dishes. Shrimp cook up in just minutes and with almost no effort.
Ingredients
1 lbs shrimp, cooked 2 bunches watercress
Directions
1. Peel and devain shrimp.
2. Boil shrimp until they are pink and no longer translucent, about 8
minutes.
3. Place cooked shrimp in refrigerator and allow cooling for about an hour.
4. Plate cooled shrimp on top of a bed of watercress.
PINK Grapefruit Cocktail Sauce
Ingredients
pink grapefruit juice 2/3 cup pink grapefruit segments, finely chopped
1/2 cup chili sauce 2 tablespoon of horseradish
Directions
1. Pour enough grapefruit juice into six 4-inch mini fluted tube cake pans to almost fill pans. Freeze for at least 4 hours, preferably overnight.
2. In a small bowl, stir together grapefruit segments, chili sauce,
horseradish, and celery salt. Cover and refrigerate until ready to serve.
3. To serve, dip mini fluted tube pans in warm water just long enough for
the juice rings to release from the pans. Place juices rings in bowl and fill with cocktail sauce.
Smoothies are not a diet plan; they are a quick and easy meal for the crazy
lifestyle so many of us have these days.
Dash Vitamin C Smoothie
During cold and flu season, catching some sort of bug can seem almost
unavoidable. At the first sign of feeling under the weather, fill up on this vitamin C
smoothie.
This delicious blend can help you to boost your immunity and reclaim your health.
Ingredients
2 oranges
1/2 cantaloupe
1 cup strawberries
1 tomato
1 cup coconut water
Dash Diet Smoothies
There are so many health benefits with the many combinations of smoothies
you can prepare, you will be surprised at how energy levels will last so much
longer and your skin will look so much better.
Here are just a few of my favorite Dash Diet Smoothie recipes.
Dash Diet Breakfast Smoothie
Chocolate Smoothie with Berries and Banana
This is a wonderful boost to start off your day when you don’t have much time to
spare in the morning, this will give you the energy you need. Blueberries are a
powerful weapon that fights against diseases like Alzheimer’s and dementia.
Ingredients:
1 cups vanilla soy milk
½ cup of in season berries or your
favorite frozen
1 medium banana, peeled
1/8 cup unsweetened cocoa powder
1 individual packet Splenda
2 tablespoon Chia Seeds
Instructions:
Place all ingredients in a blender and process until smooth. Serve immediately.
Serves 1.
When you're rushing to make it out the door on time in the morning, you don't
have to skip the most important meal of the day if you take a few minutes to blend
up a smoothie.
Delicious Dash Green Smoothie
This is one of his favorite recipes. Get ready to boost your energy. It will jumpstart
your mornings with this high-fiber, low-calorie breakfast drink.
Makes 3-4 servings (about 28-30 oz)
Ingredients
2 cups Spinach
1/2 cucumber
1/4 head of celery
1/2 bunch parsley
1 bunch of mint
3 carrots
2 apples
1/4 orange
1/4 lime
1/4 lemon
1/4 pineapple
Combine all ingredients in a blender. Feel free to add more ice or water to
get desired consistency. Serve and enjoy!
If you want to start off your day with a big boost of energy, try starting with
this smoothie. It’s loaded with healthy fruits and veggies like watermelon,
which helps dilate blood vessels to promote blood flow.
Also, it has coconut water – one of the most hydrating liquids out there.
Another positive aspect of coconut water is that it reduces blood pressure
which can make you lethargic.
The best part is this recipe yields a big batch, so it you can make it once,
freeze it, and drink it all week long
Super Energy Berry Smoothie
This is a great way to start off your day with a big boost of energy, try
starting with this smoothie. It’s loaded with healthy fruits and veggies like
watermelon, which helps dilate blood vessels to promote blood flow.
Also, it has coconut water
– one of the most
hydrating liquids out
there. Another positive
aspect of coconut water
is that it reduces blood
pressure which can make
you lethargic.
The best part is this
recipe yields a big batch,
so it you can make it
once, freeze it, and drink
it all week long.
Ingredients
2 pints pineapple
2 pints watermelon
2 quarts coconut water
spinach
blueberries
2 green apples
Directions
Blend all of the ingredients together in a juicer, pour into 16 oz. servings.
You can store or freeze extra smoothies to drink later. Enjoy!
Ginger and Mango Smoothie with Almond Milk
The Ultimate Healthy Smoothie
This smoothie provides a lot of antioxidants to the body to help fight off unwanted
illness.
The turmeric and ginger in this smoothie contain anti-inflammatory properties,
which helps soothe and protect the body.
The mango is a great source of vitamin C, which enables our bodies to produce the
antibodies necessary to keep us healthy.
Unsweetened almond milk provides germ-fighting cells through vitamin E.
Ingredients
2 cups unsweetened almond milk
1 cup chopped frozen mango
1 tbsp unpeeled fresh ginger
1 tbsp unpeeled fresh turmeric
1teaspoon Chia Seeds
ice cubes
Blend all the ingredients together until smooth and enjoy.
Pineapple Smoothie
The most delicious refreshing smoothie when fresh pineapples are in season.
Pineapples have so many health benefits, they are rich in anti oxidants which helps
prevent cell damage and protect you against heart disease and various cancers.
Pineapples are rich in vitamin C which will reduce the common colds and pineapples
also contain manganese which helps strengthen bones.
Ingredients
½ pineapple,
peeled, cored,
and cut into chunks
½ cup cashews,
soaked
1 cup coconut
water
1 cup pineapple
juice
1 lime, juiced
¼ cup coconut meat
2 tablespoons coconut cream
2 dates, pitted (optional for sweetness)
Garnish
1 lime, cut into wedges
Directions
1. Add pineapple chunks, cashews, coconut water, pineapple juice, lime juice,
coconut meat, and coconut cream into a high-speed blender and process
until smooth.
2. Add dates, for optional added sweetness.
3. Pour into glass and serve with lime garnish.
DASH Diet Vegetarian Meal Plan
When deciding which type of meal plan to follow, think about your health
goals. Do you need to lower your A1C, blood pressure, and/or cholesterol? Is
losing weight one of your goals?
Consider your food preferences and your lifestyle. Then you can work with
your healthcare provider to pick the meal planning approach that is best for
you. If prefer not to include meat, poultry, fish, or other animal products,
then a vegetarian meal plan is certainly an option.
A DASH Diet vegetarian diet is an eating pattern based on plant foods with
little or no animal products. There are several types of vegetarian diets, and
they vary in terms of what is and is not included.
The most common types are:
Vegan — Omits all meat, eggs, and dairy products.
Lacto-vegetarian — Omits all meat and eggs.
However, dairy products are included. Lacto-ovo vegetarian — omits all
meat.
However, both dairy products and eggs are included. There are also people
who people choose to follow a semi-vegetarian diet. This means dairy, eggs,
and fish are all included, but no red meat or poultry are eaten.
Eating too much of even healthy foods can cause you to take in extra
calories, which will lead to weight gain. Remember that some plant-based
foods like whole grains, beans, and fruit are also high in carbohydrate, and
eating more than your meal plan allows may raise blood glucose.
DASH Diet Vegetarian Recipes
DASH Stuffed Peppers
A colorful and filling vegetarian dinner entrée
Ingredients:
• 4 large Peppers
• ½ cup uncooked brown rice
• 1 ½ cups Fresh Grilled Salsa or other low-
sodium salsa
• 1 15-ounce can black beans
• 1 ½ cup frozen corn
• 1 teaspoon cumin
• 1 teaspoon chili powder
• 1/8 teaspoon cayenne pepper
• freshly ground black pepper to taste
• ½ cup 2% Mexican blend cheese, shredded
Preparation:
1. Cook rice according to package instructions.
2. Slice each pepper in half lengthwise and remove the seeds and ribs.
3. Place the peppers in a baking dish skin side up. Broil for 3-5 minutes and
then flip over the peppers and broil 3-5 minutes longer. Watch the pepper
closely to make sure they only char and don’t overly burn.
4. Drain and rinse the black beans. In a large, microwave safe bowl,
combine the beans, salsa, and corn, a quarter cup of cheese, cumin, chili
powder, and cayenne. Add pepper to taste. Heat the filling for about 2-3
minutes in the microwave, or until warm, stirring after each 30 second
increment. Stir in the rice.
5. Spoon the filling into each pepper half. Top with the remaining cheese and
broil until the cheese is melted, about 2 minutes longer. Serve immediately.
Nutritional Information300 calories, 5 g fat, 1.5 g saturated fat, 58 g
carbohydrate, 14 g protein, 11 g fiber, 480 mg sodium, 838 mg potassium,
26 mg magnesium, 202 mg calcium.
Dash Diet Vegetarian Spaghetti Sauce
Here is a tasty spaghetti sauce recipe; if you are buying canned tomatoes
make sure you buy low sodium tomatoes.
You can add fresh herbs to your liking, parsley, sage, rosemary and thyme
are all good flavors with this recipe.
This can all be added to a slow cooker and cook on high for the first hour
and then on low for another hour.
Ingredients
2 tablespoon olive oil
2 small yellow
onions, chopped
3 cloves garlic,
chopped
¾ cups zucchini,
sliced
¾ cup yellow squash,
sliced
1 tablespoon
oregano, dried
1 8 oz can low sodium tomato sauce
1 6 oz can low sodium tomato paste
2 medium tomatoes, chopped
1 cup of water
Directions
In a medium skillet, heat oil. Sauté onions, garlic, squash and zucchini in
olive oil for 5 minutes on medium heat. Add remaining ingredients and
simmer covered for 45 minutes. Serve over spaghetti.
Roasted Asparagus and Tomato Penne Salad with Goat
Cheese
Make an upscale pasta salad that’s company worthy by combining penne
pasta, roasted asparagus, tomato and arugula
Ingredients
2 cups uncooked penne or mostaccioli (tube-shaped pasta)
12 asparagus spears
12 cherry tomatoes
4 tablespoons extra-virgin olive oil, divided
3/8 teaspoon kosher salt, divided
1/2 teaspoon black pepper, divided
1 tablespoon minced shallots
2 tablespoons fresh lemon juice
1 tablespoon Dijon mustard
1 teaspoon dried herbs
1 1/2 teaspoons honey
1/2 cup olives, halved
2 cups baby arugula
1/2 cup (2 ounces) crumbled goat cheese
Preparation
1. Preheat oven to 400°
2. Cook pasta according to package directions, omitting salt and fat; drain
and set aside.
3. Place asparagus and tomatoes on a jelly-roll pan. Drizzle with 1
tablespoon olive oil; sprinkle with 1/4 teaspoon salt and 1/4 teaspoon black
pepper. Toss gently to coat; arrange asparagus and tomato mixture in a
single layer. Bake at 400° for 6 minutes or until asparagus is crisp-tender.
Remove asparagus from pan. Place pan back in oven, and bake tomatoes an
additional 4 minutes. Remove tomatoes from pan; let asparagus and
tomatoes stand 10 minutes. Cut asparagus into 1-inch lengths; halve
tomatoes.
4. Combine shallots and the next 4 ingredients (through honey) in a small
bowl, stirring with a whisk. Gradually add remaining 3 tablespoons oil,
stirring constantly with a whisk. Stir in remaining 1/8 teaspoon salt and 1/4
teaspoon black pepper.
5. Place pasta, asparagus, tomato, olives, and arugula in a large bowl; toss.
Drizzle juice mixture over pasta mixture; toss. Sprinkle with cheese.
Brown Butter Gnocchi with Spinach and Pine Nuts
Ingredients
1 (16-ounce) package vacuum-packed
gnocchi
2 tablespoons butter
2 tablespoons pine nuts
2 garlic cloves, minced
1 cup fresh spinach
1/4 teaspoon freshly ground black pepper
1/4 cup (1 ounce) finely shredded Parmesan
cheese
Preparation
1. Cook gnocchi according to package directions, omitting salt and fat; drain.
2. Heat butter in a large nonstick skillet over medium heat. Add pine nuts to
pan; cook 3 minutes or until butter and nuts are lightly browned, stirring
constantly. Add garlic to pan; cook 1 minute. Add gnocchi and spinach to
pan; cook 1 minute or until spinach wilts, stirring constantly. Stir in pepper.
Sprinkle with Parmesan cheese.
VEGETARIAN CAKE
Here is a very simple recipe that you will enjoy, it doesn't contain anything
fancy and the preparation couldn't be easier: all you need to do is grate the
veggies and throw everything together.
Ingredients
1 large zucchini (370g), grated
1 carrot (150g), grated
1 small potato (130g), peeled
and grated
1 medium onion (140g), grated
80g (1 cup) your favorite
cheese, grated
5 eggs, lightly beaten
90g (3/4 cup) Coconut flour (any
other flour would work)
1 tsp dried basil
1 tsp dried parsley
1/4 tsp chili powder
Preparation
1) Preheat oven to 180C / 350F. Grease a 20x20 cm / 8x8 inch baking dish.
2) In a large bowl, mix together all the vegetables. Add cheese, eggs and
seasonings. Finally fold in the flour.
3) Pour the mixture into the baking dish and bake until golden brown on top
and firm to the touch (it might take around 30-40 minutes; keep an eye on
it and remove from the oven once the center is set).
4) Cool slightly before slicing. Serve warm or cold.
Summary
I hope you have learnt a little more about the Dash Diet and the benefits it will
make to your health, it is a lifestyle change not just a quick fix to lose a few
pounds.
The Dash Diet does not limit you to what you intake, it’s more about the good foods
you like and can enjoy. Eat less salt as it is proven to lower blood pressure. Add
good fats to your diet, canola oil, olive oil and peanut oils should be in your
shopping basket. Nuts, seeds, olives and avocados are also monounsaturated oils
that are good for your diet.
Fruit and vegetables are a good source of potassium and magnesium. Anti oxidants
are a good source of vitamins and fiber helps lower cholesterol all play a role in a
healthy eating plan. I have given you a 14 day meal plan to help start you off in the
right direction, with an example of the Phase 1 and Phase 2 of the recommended
Dash Diet program.
It is very important to develop a fitness program and I have given you a choice of
some easy exercises to start your fitness regime, yoga, resistancy bands, exercise
ball and strength exercises. Regular exercise keeps your weight under control and
helps improve your cardio vascular health. Just 30 minutes a day is a good place to
start and build it up gradually, the more you do the easier it gets.
Drink in moderation, a glass of red wine maybe beneficial to your blood circulation
and heart health, but it is a good idea to give your liver a break every now and then
and it is recommended to have at least 2 alcohol free days a week and give your
liver a detox once every 6 months and have an entire week off alcohol, this will let
your liver restore itself.
If you have been diagnosed with hypertension please consult your doctor first and
get his advice.
Please take a look at my Dash Diet Collection websites and social media sites as I
am continually adding new recipes and interesting news related to the Dash Diet.
Dash Diet Collection website: http://www.dash-diet-collection.com
Facebook: https://www.facebook.com/dashdietrecipecollection
Pinterest: https://www.pinterest.com/chakranamesta/dash-diet-recipes