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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

http://health.usnews.com/best-diet/best-overall-diets

http://health.usnews.com/best-diet/best-weight-loss-diets

http://health.usnews.com/best-diet/best-heart-healthy-diets

http://health.usnews.com/best-diet/best-healthy-eating-diets

http://health.usnews.com/best-diet/best-diabetes-diets

http://health.usnews.com/best-diet/best-easy-diets

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


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


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.

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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


1/3 cup =5 tablespoons + 1 teaspoon


1/2 cup = 8 tablespoons

2/3 cup =10 tablespoons + 2 teaspoons


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


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


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


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


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


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


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


Day 5 &12


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


Snack

20 peanuts

Dinner

Grilled Chicken Lean

1 cup vegetable salad try sautéed carrots and onions


Day 6 &13


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


Snack

23 almonds , about an ounce

Dinner

Grilled chicken breast

1 cup Greek salad


Day 7 &14


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


Snack

1/4 cup peanuts

Dinner

Grilled salmon with your favorite vegetable salsa

1 cup mixed vegetable salad


Week 3 – Phase 2

Day 1


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


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


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


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


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


Day 5


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


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


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


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.

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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

http://www.dash-diet-collection.com/dash-diet-exercise-program/dash-diet-cardio-exercises/

http://www.dash-diet-collection.com/dash-diet-exercise-program/dash-diet-strength-training-exercises/

http://www.dash-diet-collection.com/dash-diet-exercise-program/dash-diet-stretching-exercises/

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.

http://www.dash-diet-collection.com/dash-diet-exercise-program/dash-diet-strength-training-exercises/squats/

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.

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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

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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

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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.


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.


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.

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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.


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

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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.


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.

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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.


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.

http://www.dash-diet-recipes.com/dash-diet-breakfast-bread-pudding/


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!


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.


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.

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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.


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.

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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

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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.

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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 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

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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.


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.


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.

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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


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


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.


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


1/3 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.


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.


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.


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


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

http://www.dash-diet-recipes.com/wp-content/uploads/2015/02/dash-diet-tuna-melt-478-x-360.jpg

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

http://www.dash-diet-recipes.com/wp-content/uploads/2015/02/dash-diet-cilantro-lime-tilapia-tacos-553-x-348.jpg

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.


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.

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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.

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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.

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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 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.

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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

http://www.dash-diet-collection.com/

https://www.facebook.com/dashdietrecipecollection

https://www.pinterest.com/chakranamesta/dash-diet-recipes

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