The DASH Diet Action Plan, by Marla Heller, MS, RD

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Chapter 1 Conquering Hypertension and Heart Disease – the DASH Diet Plan
          Understanding Blood Pressure
          Why DASH?. . . . . . . . . . . . . . . . . . . . . . . . . . . 4
          DASH and More. . . . . . . . . . . . . . . . . . . . . . . . . 6
          Eat Well, Feel Great, Be Healthy . . . . . . . . . . . . . . . 7
          Take Action. . . . . . . . . . . . . . . . . . . . . . . . . . 8

Chapter 2 Your Personal DASH Diet Design . . . . . . . . . . . . . . . .11
          Dash for Your Calories . . . . . . . . . . . . . . . . . . . .13
          Dash Tips for Intuitive Eaters . . . . . . . . . . . . . . . .15
          Keeping Track. . . . . . . . . . . . . . . . . . . . . . . . .17

Chapter 3 2000 [1600] (1200) Calorie DASH Menus for 28 Days. . . . . . .21
          Week 1  . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
          Week 2 . . . . . . . . . . . . . . . . . . . . . . . . . . . .30
          Week 3 . . . . . . . . . . . . . . . . . . . . . . . . . . . .37
          Week 4 . . . . . . . . . . . . . . . . . . . . . . . . . . . .44

Chapter 4 Menu Guide,  DASH Meals Away from Home . . . . . . . . . . . .51
          Restaurant meals . . . . . . . . . . . . . . . . . . . . . . .51
          Fast Food Meals. . . . . . . . . . . . . . . . . . . . . . . .53
          Travel Days. . . . . . . . . . . . . . . . . . . . . . . . . .54
          Special Events . . . . . . . . . . . . . . . . . . . . . . . .55
          Restaurants. . . . . . . . . . . . . . . . . . . . . . . . . .55
               Starbucks and Other Coffee Stores. . . . . . . . . . . . 55
               Italian  . . . . . . . . . . . . . . . . . . . . . . . . 56
               Chinese. . . . . . . . . . . . . . . . . . . . . . . . . 57
               American Casual. . . . . . . . . . . . . . . . . . . . . 58
               Fast Food  . . . . . . . . . . . . . . . . . . . . . . . 58
          On the Job . . . . . . . . . . . . . . . . . . . . . . . . . .61

Chapter 5 DASH Your Way to Weight Loss . . . . . . . . . . . . . . . . .65
          What is a healthy weight?. . . . . . . . . . . . . . . . . . .66
          Deciding on your healthy weight goal . . . . . . . . . . . . .70
               What are your calorie needs? . . . . . . . . . . . . . . 71
          Weight loss strategies . . . . . . . . . . . . . . . . . . . .73
               Avoid Portion Distortion . . . . . . . . . . . . . . . . 74
               Avoid Calorie Creep. . . . . . . . . . . . . . . . . . . 77
               Lose Fat, Not Muscle . . . . . . . . . . . . . . . . . . 78
               Plan, plan, plan . . . . . . . . . . . . . . . . . . . . 78

Chapter 6 Exercise Your Right to Lower Blood Pressure. . . . . . . . . .83
          How much exercise do I need? . . . . . . . . . . . . . . . . .84
          Exercise guidelines. . . . . . . . . . . . . . . . . . . . . .86
          Exercise benefits. . . . . . . . . . . . . . . . . . . . . . .87
          Exercise recommendations . . . . . . . . . . . . . . . . . . .87
               Resistance exercise. . . . . . . . . . . . . . . . . . . 88
               Endurance exercise . . . . . . . . . . . . . . . . . . . 88
               Flexibility exercise . . . . . . . . . . . . . . . . . . 89
               Balance exercise . . . . . . . . . . . . . . . . . . . . 89
          Basic Exercise Guidelines. . . . . . . . . . . . . . . . . . .89
          Exercise - How to Fit It In, How to Stick with It. . . . . . .90
          Getting Started. . . . . . . . . . . . . . . . . . . . . . . .93
               Where? . . . . . . . . . . . . . . . . . . . . . . . . . 94
               When?  . . . . . . . . . . . . . . . . . . . . . . . . . 94
          Exercise and anti-hypertensive medications . . . . . . . . . .95
          Exercise resources . . . . . . . . . . . . . . . . . . . . . .95
               Books  . . . . . . . . . . . . . . . . . . . . . . . . . 95
               Magazines. . . . . . . . . . . . . . . . . . . . . . . . 96
               Web sites. . . . . . . . . . . . . . . . . . . . . . . . 96

Chapter 7 The DASH Diet and Other Health Concerns. . . . . . . . . . . .99
          Diabetes . . . . . . . . . . . . . . . . . . . . . . . . . . .99
          Metabolic Syndrome . . . . . . . . . . . . . . . . . . . . . 100
          DASH Diet Adjustments with Metabolic Syndrome or Type 2 
               Diabetes. . . . . . . . . . . . . . . . . . . . . . . . 103
          Artery-blocking high cholesterol . . . . . . . . . . . . . . 105

Chapter 8 Lifestyle Changes to Help Lower Blood Pressure . . . . . . . 109
          Alcohol. . . . . . . . . . . . . . . . . . . . . . . . . . . 109
          Smoking. . . . . . . . . . . . . . . . . . . . . . . . . . . 109

Chapter 9 A Healthy Mix of Fats, Proteins and Carbs. . . . . . . . . . 113
          Where did we get off track?  . . . . . . . . . . . . . . . . 113
          Healthy Fats . . . . . . . . . . . . . . . . . . . . . . . . 114
               Saturated versus unsaturated fats. . . . . . . . . . . .115
               More on fats and health. . . . . . . . . . . . . . . . .116
               Food Sources of Fats . . . . . . . . . . . . . . . . . .117
          Protein . . . . . . . . . . . . . . . . . . . . . . . . . . .121
               Protein Quality. . . . . . . . . . . . . . . . . . . . .121
               How much protein do we need? . . . . . . . . . . . . . .122
               Food sources of protein. . . . . . . . . . . . . . . . .124
               Low fat and lean protein-rich foods. . . . . . . . . . .125
          Carbohydrates. . . . . . . . . . . . . . . . . . . . . . . . 128
               Fiber . . . . . . . . . . . . . . . . . . . . . . . . . 129
               Introducing More Fiber Into Your Diet. . . . . . . . . .130

Chapter 10 Beyond a DASH of Salt – Minerals That Help to Lower 
                Blood Pressure. . . . . . . . . . . . .. . . . . . . . 135
          A DASH of Salt . . . . . . . . . . . . . . . . . . . . . . . 135
          Beyond Salt – Calcium, Potassium, and Magnesium. . . . . . . 137
               Calcium. . . . . . . . . . . . . . . . . . . . . . . . .137
               Potassium. . . . . . . . . . . . . . . . . . . . . . . .139
               Magnesium. . . . . . . . . . . . . . . . . . . . . . . .140
          Shaking the Salt Habit . . . . . . . . . . . . . . . . . . . 140
          DASH Diet Mineral-rich Foods . . . . . . . . . . . . . . . . 142

Chapter 11 Deciphering the Food Labels . . . . . . . . . . . . . . . . 147
          Serving size . . . . . . . . . . . . . . . . . . . . . . . . 147
          Total calories and calories from fat . . . . . . . . . . . . 149
          Nutrient composition . . . . . . . . . . . . . . . . . . . . 149
          Ingredients. . . . . . . . . . . . . . . . . . . . . . . . . 150

Chapter 12 Vegetables for Picky Eaters . . . . . . . . . . . . . . . . 153
          Grow your meal.. . . . . . . . . . . . . . . . . . . . . . . 154
          Beans, beans, beans. . . . . . . . . . . . . . . . . . . . . 156
          Cater to the inner child – sneaking in vegetables. . . . . . 160
          Who says carrots don't belong on a sandwich? . . . . . . . . 161
          How to avoid ruining the vegetables. . . . . . . . . . . . . 162
          On the cutting edge and raw. . . . . . . . . . . . . . . . . 163
          Sweeten up the pot.. . . . . . . . . . . . . . . . . . . . . 164
          Salad days.. . . . . . . . . . . . . . . . . . . . . . . . . 165

Chapter 13 Super Fast DASH Dining. . . . . . . . . . . . . . . . . . . 169
          Super Simple DASH. . . . . . . . . . . . . . . . . . . . . . 169
          Super Fast Meals Last Minute Meals.. . . . . . . . . . . . . 169

Chapter 14 - DASH Tracks, Keeping Track. . . . . . . . . . . . . . . . 173

Chapter 15 The DASH Kitchen Make Over. . . . . . . . . . . . . . . . . 179
          Stock up . . . . . . . . . . . . . . . . . . . . . . . . . . 179
          Making Great DASH Choices. . . . . . . . . . . . . . . . . . 180
          Staples . . . . . . . . . . . . . . . . . . . . . . . . . .  183
          Fresh From the Market. . . . . . . . . . . . . . . . . . . . 184
          Equipment. . . . . . . . . . . . . . . . . . . . . . . . . . 185
          Cookbooks, recipes . . . . . . . . . . . . . . . . . . . . . 185
               Quick and Easy . . . . . . . . . . . . . . . . . . . . .185
               Absolute must-have . . . . . . . . . . . . . . . . . . .186
               For the serious cook . . . . . . . . . . . . . . . . . .186
               Web sites for DASH-friendly recipes. . . . . . . . . . .186

Chapter 16 Fabulous Recipes for the DASH to Success. . . . . . . . . . 189

Appendix A Calories and Fat for Meat and Poultry . . . . . . . . . . . 213
          Calories and Fat for 3 oz Cooked Lean Beef . . . . . . . . . 213
          Calories and Fat for 3 oz Cooked Lean Pork . . . . . . . . . 214
          Calories and Fat for 3 oz Cooked Lean Poultry. . . . . . . . 214
          Calories and Fat for 3 oz Cooked Fish and Seafood. . . . . . 215

Appendix B. Omega-3 fatty acid content for fish and seafood. . . . . . 216

Appendix C Serving Sizes . . . . . . . . . . . . . . . . . . . . . . . 217

Index. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 219

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