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Dash Diet Health Plan: Low-Sodium, Low-Fat Recipes to Promote Weight Loss, Lower Blood Pressure, and Help Prevent Diabetes Paperback – September 19, 2012
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Top customer reviews
I won't lie and tell you that this is an easy diet. It takes a bit to get started, including a bit of math homework to determine your Body Mass Index and a few other vital statistics, and when I saw that butter was nixed from the menu I nearly cried. For the sake of my heart, however, I suppose I can crunch a few numbers, while Chatham's meal plans and recipes allow for some delicious dishes, ranging from the simple to the extravagant to fit any schedule. He even sneaks in a few cheats - because he understands that we all need to indulge from time to time!
Having tried 3 DASH diet meal plans I can share my experience with others regarding the quality of the meals provided in this book. While there are only 14 days worth of meals provided, these are the 14 days you want to have. Other books I've read have provided more options but it becomes apparent that some recipes are filler recipes that merely meet the nutritional requirements versus well thought out and refined recipes designed to appeal to the palette. Thought and effort was put into selecting the best recipes. I have been very happy with just these 14 days worth of meals. Some of them are blow your mind good!
I hesitate to name favorites because there are so many but just a few off the top of my head are:
Arroz con pollo
Summer Chicken Salad
Creamy Salmon dip
Zesty Avocado salad
Creamy Seafood salad
Honey-Mustard Pork Chops
I highly recommend this book if you are looking for a great guide to the DASH diet and enjoy delicious food.
Although Chatham addresses the diet as a remedy for other diseases such as Type 2 Diabetes and pre-diabetes, it's no accident that the book points out three (out of six) endorsements for the diet are from organizations studying improvements in cardiology.
The most amazing thing, frankly are the recipes. As someone who has recently lost 55 lbs, it was unimaginable that quite a bit of carbohydrates (particularly pasta) are included. Even better, unlike the average cookbook, the directions to cook each meal are very brief. So even if you've never so much as used a blender, learning to cook these meals will immediately become second nature.
Maybe it's impossible to always be completely healthy, but at least this is a start!!
After just reading the short intro to the book I was already hooked. The fact that National Institutes of Health funded the research for this diet also sets it apart from others, and gives me confidence that there is truth in what they say. It is recommended by the American Medical Association and the American Heart Association as "a heart healthy diet" and clearly explains why the foods it recommends are good for you.
For me, the most appealing part of this diet is that it provides a plan that will be easy to maintain and actually develop a healthy lifestyle rather than a diet that helps you lose a few pounds, but then you drop it in a week or two and immediately regain the weight. I've tried other diets that were so unrealistic for a normal person to stick to on a daily basis that I ended up quitting them quickly. This one provides good recipes and educates you on what foods to eat and which ones to avoid so that you can even find good options to eat at a restaurant or a friend's house. They also give you tips to help you actually stick with the diet even once you've reached your ideal weight so that you are able to maintain the lifestyle. The suggestions for starting the diet are helpful too; they emphasize easing into the lifestyle change, not shocking your system and losing resolve by plunging into an extreme new routine.
The shopping guide, menu plans, exercise routine recommendations, and recipes provide all the tools needed to make the change. I read through the recipes and after reading the ingredients and looking at the pictures my mouth was actually watering. I would make these recipes and serve them to guests without worrying that they'd guess I was using a diet recipe. The recipes include lots of spices and low-sodium options for dressings and sauces to add flavor without adding salt or fat.
As they say in the conclusion, this is "not a quick fix - it's a new way of living and a commitment to better health".
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