By Patrick Dixon

Copyright © 2014 Patrick Dixon
The Dash Diet Cookbook and
Complete Beginners Guide
14 Days of Delicious Breakfast, Lunch, Dinner and Dessert Recipes
[Jan...
Published by Traditionally Modern Publishers
Atlanta, Georgia USA
ALL RIGHTS RESERVED:
No part of this book may be reprodu...
Table Of Contents
I. INTRODUCTION
II. HOW TO USE THIS BOOK
III. METABOLIC SYNDROME
IV. THE BASICS OF A HEART-HEALTHY LIFES...
Introduction
I don’t know if it’s just me, but the past fifteen years seem to have seen more fad diets
than ever before. T...
How to use this book
This book is divided into four sections. The first section includes general information
about metabol...
How to use this book
This book is divided into four sections. The first section includes general information
about metabol...
Metabolic syndrome
If I were to ask you what the most prevalent life-threatening condition in America is,
what would be yo...
Understanding cholesterol
•

While most people know that there’s some relationship between high cholesterol
and heart dise...
The basics of a heart-healthy lifestyle
Although there are many consequences of metabolic syndrome, the most significant
o...
What is the DASH diet?
If you’re reading this book, it’s pretty likely that you already have at least some idea of
what th...
The history of the DASH diet
If you’re reading this book, it’s pretty likely that you already have at least some idea of
w...
What is hypertension?
•

I mentioned in the last section that hypertension is another word for chronic high
blood pressure...
What is hypertension?
•

I mentioned in the last section that hypertension is another word for chronic high
blood pressure...
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The Dash Diet Cookbook and Complete Beginners Guide

  1. 1. By Patrick Dixon Copyright © 2014 Patrick Dixon
  2. 2. The Dash Diet Cookbook and Complete Beginners Guide 14 Days of Delicious Breakfast, Lunch, Dinner and Dessert Recipes [January 2014 Edition] Copyright © 2014 Patrick Dixon
  3. 3. Published by Traditionally Modern Publishers Atlanta, Georgia USA ALL RIGHTS RESERVED: No part of this book may be reproduced or transmitted for resale or use by any party other than the individual purchaser who is the sole authorized user of this information. Purchaser is authorized to use any of the information in this publication for his or her own use only. All other reproduction or transmission, or any form or by any means, electronic or mechanical, including photocopying, recording or by any informational storage or retrieval system, is prohibited without express written permission from the author. DISCLAIMER: While all attempts have been made to provide effective, verifiable information in this Book, neither the Author nor Publisher assumes any responsibility for errors, inaccuracies, or omissions. Any slights of people or organizations are unintentional. This Book is not a source of medical information, and it should not be regarded as such. This publication is designed to provide accurate and authoritative information in regard to the subject matter covered. It is sold with the understanding that the publisher is not engaged in rendering a medical service. As with any medical advice, the reader is strongly encouraged to seek professional medical advice before taking action. Copyright © 2014 Patrick Dixon
  4. 4. Table Of Contents I. INTRODUCTION II. HOW TO USE THIS BOOK III. METABOLIC SYNDROME IV. THE BASICS OF A HEART-HEALTHY LIFESTYLE V. WHAT IS THE DASH DIET? VI. WHAT IS HYPERTENSION? VII. THE DASH DIET FOR HYPERTENSION VIII.THE DASH DIET FOR WEIGHT LOSS IX. THE DASH DIET FOR DIABETES X. THE DASH DIET FOR DIABETES Copyright © 2014 Patrick Dixon
  5. 5. Introduction I don’t know if it’s just me, but the past fifteen years seem to have seen more fad diets than ever before. There have been low-carb diets, high-carb diet, low-fat diets, highfat diets, fasting diets, juice diets, diets based on how humans used to eat, diets based on how humans should eat. . . it’s amazing how many different strategies people have come up with. But even with hundreds of options, thousands of people keep coming back to one single diet because it works. The DASH diet has been around for quite a while, and I’m confident that it will continue to be popular long into the future. The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  6. 6. How to use this book This book is divided into four sections. The first section includes general information about metabolic syndrome and the DASH diet, the second focuses on hypertension, the third on weight loss, and the fourth on diabetes. However, no matter which of these conditions you have, I recommend reading through all four sections. I’ll be laying out the basics of the DASH diet in the section on hypertension. There’ll be more information on the diet in the sections on weight loss and diabetes, but to get a general overview of the diet, you should read the hypertension section as well. And because all of these conditions are related, you’ll probably learn a lot in the process! The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  7. 7. How to use this book This book is divided into four sections. The first section includes general information about metabolic syndrome and the DASH diet, the second focuses on hypertension, the third on weight loss, and the fourth on diabetes. However, no matter which of these conditions you have, I recommend reading through all four sections. I’ll be laying out the basics of the DASH diet in the section on hypertension. There’ll be more information on the diet in the sections on weight loss and diabetes, but to get a general overview of the diet, you should read the hypertension section as well. And because all of these conditions are related, you’ll probably learn a lot in the process! The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  8. 8. Metabolic syndrome If I were to ask you what the most prevalent life-threatening condition in America is, what would be your first thought? Heart disease? Lung cancer? AIDS? All of these are good guesses, but there’s a very strong argument that it’s actually something you might not have heard of: metabolic syndrome. Also dramatically called “syndrome x,” metabolic syndrome is actually a combination of several health conditions that you’re probably familiar with. Things like obesity, high blood pressure, and high cholesterol. The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  9. 9. Understanding cholesterol • While most people know that there’s some relationship between high cholesterol and heart disease, many people don’t really know much about cholesterol itself and what it means to have high cholesterol. To help you out with this, I’m going to give you a quick primer. • First, it’s important to understand that cholesterol itself isn’t bad. In fact, it’s essential for your body to function. What’s bad is when the amounts of cholesterol in your body get out of the ideal range—this is what puts you at risk of cardiovascular disease. Cholesterol itself isn’t the culprit; it’s having the wrong amount of it. The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  10. 10. The basics of a heart-healthy lifestyle Although there are many consequences of metabolic syndrome, the most significant one is a significantly increased risk of developing cardiovascular disease. Because of this, whether you currently have metabolic syndrome or not, it’s a really good idea to lead a heart-healthy lifestyle to reduce your risk of future complications. Things like atherosclerosis, heart attacks, strokes, and coronary artery disease are largely determined by your lifestyle—while they have genetic components, your risk is more strongly affected by the choices that you make in relation to your health. The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  11. 11. What is the DASH diet? If you’re reading this book, it’s pretty likely that you already have at least some idea of what the DASH diet is and what it entails. However, in case you’re not familiar with it, I’m going to spend the first chapter getting you acquainted with it. Even if you already know something about it, I encourage you to read through this chapter— you never know what you might learn! • First, let’s talk about what DASH stands for: the Dietary Approaches to Stop Hypertension. We’ll discuss hypertension in the next chapter, but in short, hypertension is chronic high blood pressure. So the DASH diet is a dietary intervention for hypertension. Since becoming popular for hypertension, however, it’s also been shown to help with other chronic issues, like weight loss and diabetes, both of which will be discussed in this book. The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  12. 12. The history of the DASH diet If you’re reading this book, it’s pretty likely that you already have at least some idea of what the DASH diet is and what it entails. However, in case you’re not familiar with it, I’m going to spend the first chapter getting you acquainted with it. Even if you already know something about it, I encourage you to read through this chapter— you never know what you might learn! • First, let’s talk about what DASH stands for: the Dietary Approaches to Stop Hypertension. We’ll discuss hypertension in the next chapter, but in short, hypertension is chronic high blood pressure. So the DASH diet is a dietary intervention for hypertension. Since becoming popular for hypertension, however, it’s also been shown to help with other chronic issues, like weight loss and diabetes, both of which will be discussed in this book. The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  13. 13. What is hypertension? • I mentioned in the last section that hypertension is another word for chronic high blood pressure. But exactly what that means requires some explanation. This chapter will help you understand what hypertension is, learn how to figure out if you have it, and what that might mean for you. • Blood pressure: an introduction • So what, exactly, is blood pressure? This is something that a lot of people don’t actually understand very well. Blood pressure is a measurement of the pressure that circulates blood exerts on the walls of your blood vessels. Generally, arterial pressure is what’s measured by your doctor (there’s a major artery that runs down the inside of your arm, which is why blood pressure is usually measured there). The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon
  14. 14. What is hypertension? • I mentioned in the last section that hypertension is another word for chronic high blood pressure. But exactly what that means requires some explanation. This chapter will help you understand what hypertension is, learn how to figure out if you have it, and what that might mean for you. • Blood pressure: an introduction • So what, exactly, is blood pressure? This is something that a lot of people don’t actually understand very well. Blood pressure is a measurement of the pressure that circulates blood exerts on the walls of your blood vessels. Generally, arterial pressure is what’s measured by your doctor (there’s a major artery that runs down the inside of your arm, which is why blood pressure is usually measured there). The complete book is available on Amazon: http://www.amazon.com/DASH-Cookbook-Complete-Beginners-Guide-ebook/dp/B00HZKW71I/ Copyright © 2014 Patrick Dixon

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