The Dash Diet

US News & World Reports:
Ranked #1, Best and Healthiest Diet Plan

Why did the DASH diet receive the #1 rankings from the expert panel in US New & World Reports? (January 4, 2012, November 1, 2011, and June 7, 2011: "Best diet overall" and "Healthiest diet") Because it is a balanced plan, proven to improve health. It helps to lower blood pressure and cholesterol, and is associated with lower risk of several types of cancer, heart disease, stroke, heart failure, kidney stones, and reduced risk of developing diabetes. And now, there is a new edition of the best-selling book, The DASH Diet Action Plan.
The DASH diet is physician-recommended for people with
In addition to being recommended by your physician, DASH is also endorsed by:
The National Heart, Lung, and Blood Institute (one of the National Institutes of Health, of the US Department of Health and Human Services)
The American Heart Association (AHA)
The 2010 Dietary Guidelines for Americans
US guidelines for treatment of high blood pressure
The 2011 AHA Treatment Guidelines for Women
The Mayo Clinic.The DASH eating plan has been proven to lower blood pressure in just 14 days, even without lowering sodium intake. Best response came in people whose blood pressure was only moderately high, including those with prehypertension. For people with more severe hypertension, who may not be able to eliminate medication, the DASH diet can help improve response to medication, and help lower blood pressure. The DASH diet can help lower cholesterol, and with weight loss and exercise, can reduce insulin resistance.
The book,
New

Specifically the DASH diet plan includes:
Specifically the DASH diet plan includes:

Type of food	Number of servings for 1600 - 3100 Calorie diets	Servings on a 2000 Calorie diet
Grains and grain products (include at least 3 whole grain foods each day)	6 - 12	7 - 8
Fruits	4 - 6	4 - 5
Vegetables	4 - 6	4 - 5
Low fat or non fat dairy foods	2 - 4	2 - 3
Lean meats, fish, poultry	1.5 - 2.5	2 or less
Nuts, seeds, and legumes	3 - 6 per week	4 - 5 per week
Fats and sweets	2 - 4	limited

Go to http://dashdiet.org/ for more information.

I'm still going to try my low calorie and portion control. So far 3 pounds, but the week is not up yet. I've always heard if you want to keep your weight off, you need to take it off slow, or it will come back. That's what happened to me when I went on the HCG drops. You take the drops, plus only eat 500 calories a day; thats not much. I did loose 12 pounds in 2 weeks. But...I also, gained it back and some more. I'm not only trying to loose weight here, I'm trying to start heathy eating habits. Don't worry, I can't cut all my sweets out; I have to cheat every once in a while.

Be Sweet and Stay Sweet!hypertension (high blood pressure) or prehypertension. The DASH diet eating plan has been proven to lower blood pressure in studies sponsored by the National Institutes of Health (Dietary Approaches to Stop Hypertension). In addition to being a low salt (or low sodium) plan, the DASH diet provides additional benefits to reduce blood pressure. It is based on an eating plan rich in fruits and vegetables, and low-fat or non-fat dairy, with whole grains. It is a high fiber, low to moderate fat diet, rich in potasium, calcium, and magnesium. The full DASH diet plan is shown below. The DASH diet is a healthy plan, designed for the whole family. New research continues to show additional health benefits of the plan. Read about one reader's inspiring journey with the DASH diet and weight loss on Facebook.The DASH Diet Action Plan, provides real life solutions to make it easy for people to follow the DASH diet. It has 28 days of meal plans (with adjustments for various calorie levels), recipes, guidance for weight loss, how to eat at restaurants, fast food places, etc. and still stay on track. It shows you how to stock up your kitchen for the DASH diet, and how to read food labels to make good choices. And, of course, the meal plans and recipes are all low sodium/low salt. The book shows you how to add exercise and other lifestyle changes to help lower blood pressure. This book helps you design your own personal "DASH Diet Action Plan." research shows that following the DASH diet over time will reduce the risk of stroke and heart disease, as well as kidney stones. The benefits of the DASH diet have also been seen in teens with hypertension. The DASH diet truly is the diet for everyone.
I thought I would share with you what I found on the Dash  Diet website. I'll be posting different diets and tips this month. I'm still sticking to my portion control and it seems to be working. As long as I can stay away from cheese and sweets. You know Paula Deen loves butter, but I love cheese. It's my down fall for sure.

Be Sweet and Stay Sweet!

The DASH Diet Eating Plan