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?

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2 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

3 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

4 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 CONTENT of RECIPES

5 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

6 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

7 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 Dash Diet Collection website: Facebook: Pinterest:

8 Limit of Liability and Disclaimer The content of this work is intended to further the understanding of the DASH Diet and should not be relied upon as a treatment or specific diagnosis of any health problems. The information herein is offered for informational purposes solely, and is universal as so. The presentation of the information is without contract or any type of guarantee assurance. The trademarks that are used are without any consent, and the publication of the trademark is without permission or backing by the trademark owner. All trademarks and brands within this book are for clarifying purposes only and are the owned by the owners themselves, not affiliated with this document. Some of the images in this dash diet ebook are copyrighted and property of their respective owners and we have taken dash diet pictures or photos from another websites just to help you to find what you want. If you believe that your image displayed here and don t want to be share on public please go to contact us page we will remove it immediately. In no way is it legal to reproduce, duplicate, or transmit any part of this document in either electronic means or in printed format. Recording of this publication is strictly prohibited and any storage of this document is not allowed unless with written permission from the publisher. All rights reserved. We have used our best efforts in preparing the DASH Diet Recipe Collection Book, and the information is provided as is. We make no representation or warranties with respect to the accuracy or completeness of the contents of the cookbook and we specifically disclaim any implied warranties of merchantability or fitness for any particular purpose. All material in the DASH Diet Recipe Collection is provided for your information only and may not be construed as medical advice or instruction. No action or inaction should be taken based solely on the contents of this information; instead, readers should consult appropriate health professionals on any matter relating to their health and well-being. We expressly disclaim responsibility for any adverse effect that may result from the use or application of the information contained in the DASH Diet Collection. As an express condition to using this website and associated products, you must agree to the following terms. If you disagree with any of these terms, please do not use our website or products. Your use of this website or products means that you are agreeing to be legally bound by these terms.

9 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 lowfat 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 proteinrich 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 longterm 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

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11 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.

12 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.

13 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.

14 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.

15 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.

16 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.

17 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 laymanfriendly 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.

18 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.

19 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?

20 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 longterm. 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.

21 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?

22 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.

23 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

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25 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.

26 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 betacarotene. 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 o 1-2 slices Canadian bacon or ham, or soy alternatives Tomato juice or V8 juice if desired

27 o o Roll-ups made with ham, turkey, or lean roast beef and low-fat cheese and/or lettuce as the wrap Artificially sweetened yogurt Midmorning snacks at least 2 of the following: o o Low-fat cheese, such as Laughing Cow Light Wedges, light string cheese, or light cottage cheese (4 ounce size) 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 o o o o Salad loaded with a variety of veggies and protein foods. No croutons. Although light cheese is preferred, you can occasionally have regular cheese Stuffed tomato with egg salad, egg white salad, chicken salad, and/or tuna salad Roll-ups made with ham, turkey, or lean roast beef and low-fat cheese and/or lettuce as the wrap Veggies and/or side salad with dressing Sugar-free jello Mid-afternoon snacks, and before-dinner snacks, if needed o o Same as morning snacks. Additional choices include: 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

28 o o o Non starchy vegetable Salad with dressing 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 o 2 servings per day for smaller appetite, 2-3 servings per day for moderate appetite, 2-4 servings per day for large appetite Serving size 8 ounces yogurt (1 per day), 1 ounce cheese, ½ cup cottage cheese Nuts, beans, seeds o o o o 1 serving per day for smaller appetite, 1-2 servings per day for moderate appetite, 1-2 servings per day for large appetite Serving size ¼ cup beans, ¼ cup nuts, ¼ cup seeds Choose nuts in the shell to slow you down, and choose nuts that are not addictive for you 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

29 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 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 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 o o o No foods made from flour e.g. bread, pasta No grains e.g. rice, etc. No starchy vegetables such as corn, potatoes, winter squash No foods fried in batter Fruit Milk Alcoholic beverages

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31 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

32 o Roll-ups made with ham, turkey, or lean roast beef and low-fat 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, 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

33 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

34 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 ( 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 o Fruit o o Popcorn serving size 2 cups For people with sensitivity to gluten, it s fine to substitute gluten-free GF whole grains for wheat products 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 Fresh fruit, e.g. apples, bananas, blueberries, cantaloupe, clementines, grapes, honeydew melon, mangos, melons, oranges, papaya, peaches, pears, pomegranate, pineapple,

35 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

36 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. Fats not heart healthy Foods to avoid in general on The DASH Diet 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

37 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.

38 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

39 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.

40 HEALTHY LIVING EASY AND AFFORDABLE FOR EVERYONE!

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42 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

43 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.

44 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

45 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

46 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.

47 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

48 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

49 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.

50 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.

51 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.

52 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.

53 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.

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55 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 MEN

56 DASH DIET GUIDE FOR ONE SERVING SIZE Grains, starches Fruits Vegetables Dairy Meats, fish, poultry Eggs Beans Nuts Fats and oils DASH Diet Serving Sizes 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 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 1/2 cup cooked or raw vegetables 1 cup leafy raw vegetables 6 fluid ounces vegetable juice 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) 2 1/2-3 1/2 ounces, cooked 1 egg 2 egg whites 1 fluid ounce egg-substitute 1/4 cup cooked beans, lentils, or peas 1/4 cup or 1 ounce nuts 2 Tbsp or 1 ounce seeds 2 Tbsp peanut butter 1 tsp soft margarine 1 Tbsp low-fat mayonnaise 2 Tbsp light salad dressing 1 tsp vegetable oil

57 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.

58 1 tablespoon (tbsp) = 3 teaspoons (tsp) 1 /16 cup =1 tablespoon 1 /8 cup =2 tablespoons 1 /6 cup =2 tablespoons + 2 teaspoons 1 /4 cup =4 tablespoons 1 /3 cup =5 tablespoons + 1 teaspoon 3 /8 cup =6 tablespoons 1 /2 cup = 8 tablespoons 2 /3 cup =10 tablespoons + 2 teaspoons 3 /4 cup =12 tablespoons 1 cup = 48 teaspoons1 cup = 16 tablespoons

59 First 14 Days (Phase 1) Day 1 & 8 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 1 boiled egg with Swiss cheese 2 slices of roasted ham 1 cup fat free flavored yogurt 1 cup v-8 juice Meals Breakfast 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

60 Day 2 & 9 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 South western style omelet 1 cup fat free flavored yogurt ½ cup tomato juice ½ cup baby carrots Meals Breakfast Snack Lunch 2 Turkey roll ups made with Deli turkey slices 1 cup coleslaw ½ cup sugar free orange jello 1/4 cup peanuts Roasted turkey slices 1 cup Greek salad ½ cup sugar free lime jello Snack Dinner

61 Day 3 & 10 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option 2 slices ham 1 scrambled egg 1 cup tomato juice ¼ cup or 23 almonds ½ cup nonfat yogurt Meals Breakfast Snack Lunch Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 Chicken Salad Lettuce wraps with low fat cheese ½ cup sugar free lime jello 5 grape tomatoes Guacamole Snack Dinner Grilled salmon with your favorite seasoning 1 cup broccoli and walnut salad ½ cup sugar strawberry jello

62 Day 4 &11 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 1 boiled egg with 2 ham slices 1 cup fat free flavored yogurt ½ cup tomato juice 18 cashew nuts 1 stick of low fat cheese Grilled fish 1 cup egg salad ½ cup sugar free strawberry jello Pepper strips in guacamole Meals Breakfast Snack Lunch Snack Dinner Lean meat of your choice 1 cup Salad Romaine salad with Italian dressing ½ cup sugar free orange jello

63 Day 5 &12 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 Meals 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 Stuffed tomatoes with tuna salad 2 roll ups made with chicken ½ cup sugar free orange jello 20 peanuts Lunch Snack Dinner Grilled Chicken Lean 1 cup vegetable salad try sautéed carrots and onions ½ cup sugar free lime jello

64 Day 6 &13 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 Meals 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 1 cup lentil salad 2 roll ups made with roast beef ½ cup sugar free lime jello 23 almonds, about an ounce Grilled chicken breast 1 cup Greek salad ½ cup sugar free orange jello Lunch Snack Dinner

65 Day 7 &14 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 0 Vegetables: 6 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1/2 Meats: 2 Fats/Sweets: calorie option Whole Grains: 0 Fruits: 0 Vegetables: 5 Dairy: 3 Beans/nuts: 1 Meats: 2 Fats/Sweets: 2 Meals 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 1 cup Greek salad 2 roll ups made with roast beef ½ cup sugar free orange jello 1/4 cup peanuts Lunch Snack Dinner Grilled salmon with your favorite vegetable salsa 1 cup mixed vegetable salad ½ cup sugar free lime jello

66 Week 3 Phase 2 Day 1 Nutrition 1200 calorie option Whole Grains: 2 Fruits: 5 Vegetables: 4 Dairy: 2 Beans/nuts: 1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains:6 Fruits:5 Vegetables:5 Dairy:2 Beans/nuts:1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains:7 Fruits:6 Vegetables:5 Dairy:2 Beans/nuts:1 Meats:2 Fats/Sweets:3 Meals 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 ½ cup fat free fruit yogurt 1 cup chicken salad 2 whole wheat hamburger bun 1 cup fruit cocktail juice ½ cup mixed nuts, unsalted Roasted chicken breast 1 small baked potato 1 slice of whole wheat bread 2 baby carrots 1 cup low fat milk Snack Lunch Snack Dinner

67 Day 2 Nutrition 1200 calorie option Whole Grains:1 Fruits:6 Vegetables:4 Dairy:3 Beans/nuts: 1/2 Meats:0 Fats/Sweets: calorie option Whole Grains:5 Fruits:6 Vegetables:5 Dairy:3 Beans/nuts:1/2 Meats: 0 Fats/Sweets: calorie option Whole Grains:6 Fruits:7 Vegetables:5 Dairy:3 Beans/nuts:1 Meats:1 Fats/Sweets:3 Meals Breakfast 1 cup oatmeal 1 whole wheat English muffin with 1 tablespoon peanut butter 1 small apple 1 cup fat free yogurt ½ cup dried apricot and raisins Chicken Waldorf salad 1 cup nonfat milk 1 cup Cantaloupe 3 Graham crackers with cheese Snack Lunch Snack 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

68 Day 3 Nutrition 1200 calorie option Whole Grains: 0 Fruits:6 Vegetables:3 Dairy:3 Beans/nuts: 1/2 Meats: 0 Fats/Sweets: calorie option Whole Grains:6 Fruits:3 Vegetables:4 Dairy:3 Beans/nuts:1/2 Meats: 0 Fats/Sweets: calorie option Whole Grains:7 Fruits:4 Vegetables:4 Dairy:3 Beans/nuts:1 Meats:1 Fats/Sweets:3 Meals Breakfast 1 whole wheat bagel with peanut butter, no salt 1 banana 1 cup fat free milk 1 cup freshly squeezed orange juice 5 vanilla wafers 1 tablespoon sunflower seed Snack Lunch 2 oz. sliced turkey with light Swiss cheese 1 cup potato salad 1 hamburger bun 1 apple 1 cup fat free yogurt 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

69 Day 4 Nutrition 1200 calorie option Whole Grains: 0 Fruits:6 Vegetables:6 Dairy:3 Beans/nuts: 1/2 Meats: 0 Fats/Sweets: calorie option Whole Grains:3 Fruits:6 Vegetables:4 Dairy:3 Beans/nuts:1/2 Meats: 0 Fats/Sweets: calorie option Whole Grains:4 Fruits:7 Vegetables:4 Dairy:3 Beans/nuts:1 Meats:1 Fats/Sweets:3 Meals 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) ¼ cup mixed nuts, unsalted ½ cup fat free yogurt Snack Lunch Beef barbecue sandwich with barbecue sauce, 1 hamburger bun, 2 sliced low fat Swiss cheese 12 low salt, wheat crackers 2 baby carrots 1 cup low fat milk Snack Dinner 1 cup Spanish rice made with brown rice and canola oil 1 cup cantaloupe 1 cup fat free yogurt

70 Day 5 Nutrition 1200 calorie option Whole Grains: 0 Fruits:5 Vegetables:8 Dairy:2 Beans/nuts: 1/2 Meats:1 Fats/Sweets: calorie option Whole Grains:4 Fruits:4 Vegetables:6 Dairy:2 Beans/nuts:1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains:5 Fruits:5 Vegetables:6 Dairy:2 Beans/nuts:1 Meats:2 Fats/Sweets:2 1 whole wheat English muffin 1 teaspoon margarine spread 4 oz Greek Yoghurt 1 piece of string cheese 1 Clementine Meals Breakfast Snack 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

71 Day 6 Nutrition 1200 calorie option Whole Grains: 1 Fruits: 5 Vegetables: 8 Dairy: 2 Beans/nuts: 1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains: 5 Fruits: 4 Vegetables: 5 Dairy: 2 Beans/nuts: 1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains: 6 Fruits: 5 Vegetables: 5 Dairy: 2 Beans/nuts: 1 Meats: 2 Fats/Sweets: 1 ½ cup fat free milk 1 apple 1 cup orange juice 1 cup oatmeal with applesauce 1 cup fat free fruit yogurt Meals Breakfast Snack Lunch Chicken sandwich made with whole wheat bread 1 cup fresh vegetable salad 1 pear 2 tablespoons peanuts, unsalted ½ cup dried apricot 4 oz. baked salmon 1 cup brown rice with spinach 2 baby carrots with Swiss cheese Snack Dinner

72 Day 7 Nutrition 1200 calorie option Whole Grains: 0 Fruits: 5 Vegetables: 7 Dairy: 4 Beans/nuts: 1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains: 7 Fruits: 4 Vegetables: 4 Dairy: 4 Beans/nuts: 1/2 Meats: 1 Fats/Sweets: calorie option Whole Grains: 8 Fruits: 5 Vegetables: 4 Dairy: 4 Beans/nuts: 1 Meats: 1 Fats/Sweets: 2 Meals 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 1 cup fat free flavored yogurt Snack Lunch 1 cup tuna and spinach salad 1 slice 100% whole wheat sandwich bread ½ cup cantaloupe 2 tablespoons sunflower seeds ½ cup almonds Snack Dinner 4 oz. roasted turkey 1 cup Chinese style brown rice with vegetables Mixed veggies with reduced fat cheese

73 8:00 AM Breakfast 10:30 AM Morning snack 12:00 PM Lunch 3:30 AM Afternoon snack 7:00 PM Dinner Meal Plan Schedule 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

74 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. Thrive Market s catalog of more than 3,000 of the highest quality healthy foods and products from more than 400 of the best-selling brands on the market is available online at wholesale prices for the first time ever. The Thrive Market catalog includes the bestsellers from hundreds of the leading natural products brands across categories like cooking ingredients, healthy snacks, nutritional supplements, natural home goods, and bath and beauty. Every product is handpicked by Thrive Market s expert merchandising team. You get to choose from brands like Weleda, Dr. Bronner s, Spectrum Garden of Eatin, Bob s Red Mill, Nature s Path, Eden Foods, Annie s Homegrown, Earth s Best, Seventh Generation, Garden of Life, Jason Naturals and hundreds more brands that exude the values of health, sustainability, and premium quality. There are always weekly specials you can really make some great purchases. CLICK HERE to Go To the Thrive Marketplace

75 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

76 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

77 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)

78 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)

79 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)

80 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

81 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

82 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

83 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.

84 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.

85 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.

86 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

87 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 Lower back down and repeat. 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. 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.

88 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.

89 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

90 *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

91 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

92 Day 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

93 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.

94 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.

95 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 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. 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 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.

96 CROSS LEGGED SEATED TWIST 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. 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 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.

97 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.

98 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.

99 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

100 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.

101 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.

102 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

103 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.

104 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.

105 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

106 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.

107 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.

108 Half Forward Fold (Ardha Uttanasana) Start by standing about three feet away from the wall, facing towards it. From your standard toetouch, 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" ( m) 65 cm 5'7" to 6'0" ( m) 75 cm 6'0" and over

109 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 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.

110 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.

111 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.

112 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.

113 Monkey (A) Stand on the center of the band with parallel and wider than shoulder-width soft, and handles in hands. (B) Bend your torso to the right while left elbow upward. Alternate sides a quickly as comfortable for repeat 20 times. your feet apart, knees drawing your you, try and Crunch with Lat Pull-Down The Importance of Sleep 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. 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.

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116 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

117 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 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

118 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 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. Nutrition Information: Per serving: 260 calories, 4 g fat, 1.5 g saturated fat, 38 g protein, 20 g carbohydrate, 2 g fiber, 480 mg sodium

119 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. Nutrition Information: 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

120 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 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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122 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. Nutrition Information: 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

123 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. Nutrition Information: 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.

124 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. Nutrition Information: Per serving: 146 calories, 4 g total fat, 1 g saturated fat, 22 g carbohydrates

125 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

126 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.

127 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! Nutrition Information: 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

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129 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. Nutrition Information: 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.

130 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.

131 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. Nutrition Information: 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.

132 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

133 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, sugarfree 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 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

134 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 allpurpose (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.

135 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

136 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.

137 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

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139 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

140 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

141 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

142 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

143 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

144 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

145 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

146 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. Rewhisk 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

147 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 medium onion, chopped 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

148 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.

149 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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151 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.)

152 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.

153 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

154 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

155 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

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157 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.

158 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 saltfree seasoning blends while cooking and at the table.

159 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. Nutrition Information: 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

160 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.

161 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. Nutrition Information: 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.

162 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.

163 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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165 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.

166 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 2 tablespoon olive oil 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

167 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!

168 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.

169 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.

170 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 o o o o o o o 3 Tablespoons Balsamic vinaigrette 1 cup diced yellow / red bell pepper 1/2 cup blueberries, washed and dried ¼ Cranberries or Cranberry jelly 1/4 cup turkey ¼ cup low fat Cheddar Cheese 6 Cherry tomatoes 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

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172 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.

173 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.

174 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 Nutrition Information: 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

175 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

176 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.

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178 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. Nutrition Information: 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

179 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 medium onion, chopped 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. Nutrition Information: 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

180 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 minutes or until lightly browned and bubbling. 8. Sprinkle with parsley just before serving. Nutrition Information: 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

181 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. Nutrition Information: 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.

182 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 Nutrition Information: Per serving (2 tablespoons): 39 calories, 2 g total fat, 4 g carbohydrates, 1 g protein, 47 mg sodium, 1 g fiber

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184 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.

185 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

186 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

187 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. Nutrition Information: Serving size: 1 cup Per serving: 330 calories, 6 g total fat, 1 g saturated fat, 44 g carbohydrates

188 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.

189 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.

190 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.

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192 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.

193 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.

194 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.

195 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.

196 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

197 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.

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199 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

200 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.

201 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 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

202 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!

203 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.

204 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 Garnish 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) 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.

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206 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.

207 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 lowsodium 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.

208 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 tablespoon olive oil 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.

209 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 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

210 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.

211 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 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.