The 28 Day DASH Diet Weight Loss Program: Recipes and Workouts to Lower Blood Pressure and Improve Your Health

by Andy De Santis RD, MPH, Julie Andrews MS, RDN, CD, Annie F Kelly MD, FACC (Foreword by)

Overview

Lose weight and lower your blood pressure with a DASH diet and exercise plan

Learn how to better manage your weight by combining the naturally balanced DASH diet with simple but effective lifestyle changes. Featuring a full meal plan as well as guides for exercise, dealing with stress, and even improving your sleep, this standout among diet books for weight loss gives you the tools for long-term health.

This DASH diet guide includes:

• A 28-day plan—Skip the research and guesswork with a complete overview of the DASH diet and weeks of guided meals, with simple tips and instructions to get you started.
• A holistic approach—Stay on course with exercise charts and habit trackers that let you record your progress and see where you're succeeding and where you need a little help.
• Tasty recipes—Going DASH doesn't mean giving up your favorites. Learn health-conscious ways to whip up everything from Crispy Fish Sandwiches to Sweet Potato Pancakes.

Live your healthiest life with this complete guide to the DASH diet.

Product Details

ISBN-13:	9781641521390
Publisher:	Callisto Publishing
Publication date:	12/18/2018
Pages:	262
Sales rank:	123,124
Product dimensions:	7.40(w) x 9.10(h) x 0.90(d)

About the Author

ANDY DE SANTIS, RD, MPH, is a registered dietitian from Toronto, Canada. He operates a private practice that focuses on customized nutrition solutions and healthy eating. Learn more at AndytheRD.com.

Julie Andrews, MS, RDN, CD, is a registered dietitian nutritionist and trained chef with a master’s degree in human nutrition. She is the author and co-author of several books on the MIND and DASH diets and shares simple, wholesome, and delicious recipes on her blog, TheGourmetRD.com.

Table of Contents

Foreword viii

Introduction x

Part 1 Getting Started 1

Your DASH Diet Primer 3

Tackling Weight Loss 15

Exercise, Stress Management, and Sleep 20

The 28-Day Program and Beyond 45

Part 2 The Recipes 75

Breakfasts and Smoothies 77

Salads, Soups, and Sandwiches 97

Meatless Mains 123

Seafood and Poultry Mains 149

Beef and Pork Mains 173

Snacks, Sides, and Desserts 189

Kitchen Staples, Condiments, and Sauces 209

Measurement Conversions 227

References 228

Recipe Index 232

Index 234

Editorial Reviews

"If you are looking for a practical, sustainable, and delicious approach to lowering your blood pressure, this is the book for you. Andy and Julie do the DASH diet justice by combining the science with applicable real-life guidance and, of course, an incredible and easy to follow recipe lineup. I strongly recommend The 28-Day DASH Diet Weight-Loss Program for anyone who wants to take their health to the next level in 2019."—Rebecca Tonnessen, RDN, CDN

"If you're looking for a comprehensive nutrition book that not only teaches you how to eat but also teaches you what to eat, this is it! With The 28-Day DASH Diet Weight-Loss Program you'll receive a grocery shopping list, weekly meal plan, and specific recipes that make eating and dieting more enjoyable! As a fellow Registered Dietitian, I recommend this book to anyone looking to create a healthier, sustainable lifestyle!"—Bair, MS, RD, CPT, creator of www.BairAesthetics.com

“The 28-Day DASH Diet Weight-Loss Program offers an incremental lifestyle change with foods that can be bought at your local grocery store and exercises that can be done with minimal equipment. Rest and mindfulness are given the importance they deserve. All the suggestions are reasonable, backed up with good evidence, and most importantly doable. Andy De Santis and Julie Andrews offer up a 28-day plan provide an excellent start to becoming healthy in a realistic way. The real beauty is that the DASH diet is simple, with no gimmicks, and most everyone can follow it.”—Lee Errett, MD, FRCSC, Professor of Cardiac and Global Surgery, University of Toronto

From the Publisher