Table of Contents
Chapter 1. Conquering Weight Loss - The DASH Diet Weight Loss Solution
What Has the Research Shown?
Making My Personal DASH Diet Plan
Chapter 2. The DASH Diet Weight Loss Breakthrough
What About the Health Issues Around Fats, Carbs, and Protein?
Weighty Issues
What is a Healthy Weight?
Your Healthy Weight Goal
The DASH Diet Weight Loss Solution
Part I
Developing Your Own DASH Diet Solution
Chapter 3. Phase One: 2 Weeks to Reset Your Metabolism, Turbocharge Weight Loss, and Shrink Your Waistline
Phase one: The Intuitive 14-Day Plan
Phase One Eating
Dining Out Suggestions
Hit the Grocery Store to Stock Up On . . .
Fast and Easy Tips
Overview of Phase One Diet Patterns
What Will You Have Accomplished?
Chapter 4. 14 Days of Metabolism-Boosting Menus
Chapter 5. Phase Two: Take It Up a Notch!
Phase Two: The DASH Solution
Serving Sizes for the DASH Diet Weight Loss Solution
Phase Two Eating
Dining Out Meals
Hit the Grocery Store to Stock Up On . . .
Plan, Plan, Plan
Overview of Phase Two Diet Patterns
Chapter 6. Your Plate Overflows! An Abundance of DASH Diet Menus for Weight Loss
Chapter 7. Move It to Lose It with DASH
My Actions to Add More Activity to My Days
Part II
The Secrets of the DASH Diet Foods
Chapter 8. High-Carb, Low-Carb, What Should We Do?
Fruits and Vegetables
Whole Grains
Fiber
Sugar Alcohols
Artificial Sweeteners
Choosing the Best Carbs
Chapter 9. The Skinny on Fats
The Contrarian Viewpoint
The Mainstream Viewpoint on Fats
The Bottom Line on Fats
Chapter 10. Rock Star Foods
DASH Minerals
Fruits and Vegetables
Whole Grains
Nuts, Beans, and Seeds
Low-fat and Nonfat Dairy
Lean Meats, Fish, and Poultry
Mining for Your Best Mineral Sources
Drinking to Your Health
Fluid Myths
Part III
The Healthiest Diet, How It Keeps You Healthier
Chapter 11. Taking It to Heart, with the DASH Diet
Heart Disease Risks
Heart Health Targets
Lipids
Reducing Your Personal Risk for Heart Disease
Chapter 12. DASHing Your Risk of Diabetes
How are Type 1 and Type 2 Diabetes Different?
Definitions of Diabetes and Insulin Resistance
Metabolic Syndrome
Chapter 13. The DASH Diet for the Science Geeks
Studies of Lower-Carb Diets and Weight Loss
Additional Health Benefits from the DASH Diet
Part IV
Setting the Stage for Success
Chapter 14. Going to the Market, Going to Get Healthy
How to Make Sense of Food Labels, Check Marks, and Health Claims
Making Your List, to Make It Easy to Follow the Plan
Stock Up
Making Great DASH Choices
Chapter 15. Making the DASH Diet Your Habit
DASH Diet Servings Check Off Form
The Daily Meal Plan Tracker
Blood Pressure Log
Weekly Exercise Log
Weight Log
Overall DASH Diet Outcome Log
Chapter 16. Super-Simple, Fabulous Recipes to Make the DASH Diet Your Own
Beef and Pork
Poultry
Fish and Seafood
Vegetarian
Appendix A. Need Gluten-Free? Dairy-Free? Making DASH Work for You
Appendix B. You Have Reached Your Goal - How to Maintain Your Weight
Published December 18, 2012 by Grand Central Life & Style
