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The DASH Diet for Beginners: Essentials to Get Started [Kindle Edition]

John Chatham
4.1 out of 5 stars  See all reviews (66 customer reviews)

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Book Description

Do you know why the DASH diet is voted the "Best Diet" year after year?

It's simple: The DASH diet is an easy and sustainable tool for creating a healthful lifestyle. 

Based on research by the National Institutes of Health, and chosen by U.S. News & World Report as its #1 choice in Best Diets Overall, Best Diets for Healthy Eating, and Best Diabetes Diets, the DASH diet rises above the noise of other gimmicky weight-loss plans. The DASH diet was created as a way for people with high blood pressure to enjoy the foods they love while working to reduce or correct their hypertension. With a DASH diet, finally you'll be able to get healthy and lose weight, while still eating the foods you enjoy most.

The DASH Diet for Beginners will show you how to use a DASH diet to effectively lose weight, improve your health, and reduce your risk of heart disease, with:

  • 40 delicious DASH diet recipes including low-sodium versions of your favorite foods, from Creamy Spinach Dip to Beef Tostadas and Blackened Salmon Filets 
  • DASH diet guidelines with detailed explanations of the health benefits and scientific studies surrounding the DASH diet 
  • DASH diet food list featuring all of the top foods recommended on a DASH diet
  • 7-Day DASH Diet Meal Plan, an easy guide to jump-start your health and weight loss


Product Details

  • File Size: 330 KB
  • Print Length: 104 pages
  • Page Numbers Source ISBN: 1623150868
  • Simultaneous Device Usage: Unlimited
  • Publisher: Rockridge University Press (February 22, 2013)
  • Sold by: Amazon Digital Services, Inc.
  • Language: English
  • ASIN: B00BJTBB54
  • Text-to-Speech: Enabled
  • X-Ray:
  • Lending: Enabled
  • Amazon Best Sellers Rank: #113,199 Paid in Kindle Store (See Top 100 Paid in Kindle Store)
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Customer Reviews

Most Helpful Customer Reviews
48 of 49 people found the following review helpful
5.0 out of 5 stars Dash Diet for Beginners March 18, 2013
Format:Kindle Edition|Verified Purchase
As someone with high blood pressure, I found this book packed with informative tidbits and easy-to-follow instructions. I had never heard of the DASH Diet before, and it was interesting to know that it was created by the National Institutes of Health. However, this diet is not just for people with high blood pressure, but can be used as a healthy lifestyle change for anyone, including children, and is beneficial to all.

The author, John Chatham, has conveniently laid this book out into sections. The book fully describes the diet, including reasons as to why the diet works and the health benefits it provides, and gives a comprehensive background into the origin of the diet, the studies conducted and the results of those studies. As the book states, “weight loss is just a happy side benefit of the diet.” It also provides an extensive step-by-step starting plan.

The recipes provided are clear and easy-to-follow. In addition to recipes for breakfast, lunch and dinner, the book includes substitutes for yummy treats, chip dip and even chips, so the diet doesn’t leave you feeling denied or unfulfilled. There were even simpler recipes for the busy mom to follow. I enjoyed the well-laid-out and easy-to-read features of this book, and found the information that was provided very enlightening. I can’t wait to try it out!
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18 of 18 people found the following review helpful
5.0 out of 5 stars DASH away DASH away DASH away all March 14, 2013
By EJemar
Format:Kindle Edition|Verified Purchase
The DASH diet is not a typical diet that only lasts until maximum weight is lost. It is a diet that could and should be implemented every day to create a healthy lifestyle. Weight loss is accomplished through cutting unhealthy fats and the increased intake of fiber and vitamin C. Not only is the DASH diet good for weight loss, it also helps lower high blood pressure through the low sodium and high fiber meal plans.

The key to this fantastic diet is the frequency of meals and snacks. It is important to eat at least every two or three hours to keep blood sugar levels steady. This provides an increase in energy throughout the day. This book provides essential recipes with healthy delicious ingredients and gives lists of food to enjoy those to avoid.

In addition to the food, the DASH diet uses cardio and strength training workouts. The seven day workout plan included can be modified to suit the dieter body type. Exercise helps lower the blood pressure, support metabolism, and promote the loss of stored body fat. Together, the diet and exercise routine fight hypertension, heart disease, and metabolic conditions to lose weight while creating the ultimate environment for weight loss and a healthy life.
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19 of 20 people found the following review helpful
5.0 out of 5 stars A No-Nonsense Approach to Dieting March 18, 2013
By Leigh_B
Format:Paperback
The DASH diet isn't your typical diet, although every diet says that-- unlike other fad diets, this book provides you with all the information you need to make sustainable, lasting changes in your life. It gives good basic guidelines that are easy for everyone to follow, with a healthy amount of common sense mixed in for good measure. Things like "consume less alcohol" and "reduce sodium intake" may seem like common sense, but this book gives real-life advice for busy professionals who are just trying to live a healthful lifestyle in a busy world.

In addition to being easy to follow and blissfully filled with advice about dieting in moderation, the recipes in this cookbook are excellent. They're tasty and easy to make, which is great for anyone who wants to make healthy changes without sacrificing a lot of time better spent elsewhere. In all, this book is a great tool for anyone interested in making more healthful choices in their lives!
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27 of 31 people found the following review helpful
3.0 out of 5 stars Great for beginners May 11, 2013
Format:Kindle Edition|Verified Purchase
Contained easy to read and understand logic behind dash diet, however, at the risk of being simple it fails to mention the hazards of processed foods, such as deli meats, white breads, cookies, cereals and non organic dairy products. It also encourages the use of margarine which is a fake, chemical filled product. Everyone should stay away from "fake" foods. I also think it may encourage a bit too much dairy fat and meat protein and not enough fats from omegas such as nuts, fish and olive and protein from legumes and nuts, which are much healthier.
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11 of 11 people found the following review helpful
5.0 out of 5 stars Lifestyle Changes April 4, 2013
By B
Format:Kindle Edition|Verified Purchase
This book was full of helpful facts, making sure it was known that this would be a permanent lifestyle change.I enjoyed that every chapter was separated into categories. For example, each chapter talked about what types of diseases lifestyle choices could cause. Then the diseases would be broken down into sub categories such as the vitamins and minerals necessary to rectify the situation. Knowing the intention of doing this "diet" put me in the right mind set to accept the information given. Also, that a positive side effect from following these suggestions would be weight loss. Since losing weight alone can benefit the body in many ways, there was a lot of overlap or repetition in facts throughout each chapter. Sometimes it would have been beneficial to have a little more background information on the terms used. When discussing cholesterol or blood pressure, more information on the measurements would have made it easier to fully comprehend. Therefore, having that information could have been more helpful. However, at the end there was a lot of great recipes and exercise suggestions to get started in the right direction. All in all a very helpful read and reference to keep around for the future.
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Most Recent Customer Reviews
5.0 out of 5 stars Five Stars
I like this book. Very helpful
Published 17 days ago by Virginia Grant
2.0 out of 5 stars basic info better covered in other books.
Too much of a surface scan of the diet to provide useful guidelines to follow. The food lists included contradict themselves, listing some foods as both recommended and prohibited. Read more
Published 23 days ago by David LM McIntyre
3.0 out of 5 stars A good introduction to the dash diet
The book covers basic info to follow a Dash Diet, you may need another book if you plan to do the Dash Diet as a lifestyle change.
Published 2 months ago by matilde
2.0 out of 5 stars Not what I expected
I was really excited to receive this book, but I was extremely disappointed when it arrived. First, it does not outline the DASH plan very well at all. Read more
Published 2 months ago by Alicia J.
1.0 out of 5 stars Too Much Dairy in This Program
My doctor recommended this diet, but after reading the book, I decided not to do it. It requires too much dairy and that doesn't work for me. Read more
Published 3 months ago by Jeannine Duerr
3.0 out of 5 stars READ THE FINE PRINT!
Expected a lot more information and recipes--didn't realize it was just a little book. I should have looked more carefully at the description, etc.
Published 4 months ago by Patrisia Rawlins
2.0 out of 5 stars Read better
purchased on the advise of a friend...
If you have no idea about eating well this book is for you
Published 4 months ago by laxer
1.0 out of 5 stars waste of money
This book is a waste of money. Contains very little information or recipes. Would not recommend this book to anyone.
Published 5 months ago by C. Turner
5.0 out of 5 stars A cool diet plan guide
This book is not a trendy diet book but a simple, straight-forward plan to get you started on a lifetime of healthy eating. Read more
Published 5 months ago by Dorethea Heafey
5.0 out of 5 stars Just the basics
This is a basic outline for the DASH diet. The DASH diet is recommended mainly for those who have high blood pressure, or those at risk for developing high blood pressure. Read more
Published 5 months ago by Librarydragon
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More About the Author

John Chatham is one of the most trusted names in health and diet books, ranking among the top 20 most popular authors in Health, Fitness & Dieting on Amazon AuthorRank. With a background in physiology and nutrition, and deep expertise on the benefits of gluten-free and Paleo eating, John Chatham has published numerous #1 best selling books to help readers make positive changes to their eating and exercise habits, including the New York Times Best Seller, Paleo Slow Cooker, and #1 Amazon Best Seller, Paleo for Beginners.

John lives and writes by the philosophy that every individual should be empowered to make the diet decisions that work for their body and their lifestyle. Besides his reader-favorite Paleo series, John's catalogue also includes popular introductions to the top heart-healthy diets, including The Mediterranean Diet, and The DASH Diet for Beginners.

John currently resides in the San Francisco Bay Area with his wife and his dog, Whiskey. He enjoys trail running, international travel, and a steak seared on a well-seasoned cast iron skillet.



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