دانلود کتاب DASH Diet For Dummies

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DASH Diet For Dummies®
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Table of Contents
Cover
Title Page
Copyright
Introduction
About This Book
Foolish Assumptions
Icons Used in This Book
Beyond the Book
Where to Go from Here
Part 1: Getting Started with the DASH Diet
Chapter 1: What Is DASH?
Understanding the DASH Difference
DASH: A Dietary Prescription for a Healthier Lifestyle
Preparing for Success with DASH
A DASH of Caution
Chapter 2: The DASH Diet and Wellness: What Scientists Know
Exploring the Science behind the Diet
Responding to America’s Salt Obsession and Addressing Controversies
Omni-Heart: A Variation on the DASH Theme
DASH: Wellness through Optimal Nutrition
Chapter 3: Improving Your Overall Health
Fighting the Silent Killer: Hypertension
DASH and Cholesterol
Battling the Bulge
Fighting Diabetes
Tackling Cancer
Chapter 4: Gearing Up for a DASH Lifestyle
Setting Yourself Up for a DASHing Success
More of This, Less of That
Creating Goals for Dietary Change
Planning around Obstacles
Chapter 5: Presenting Your DASH Nutrition Primer
Revealing Where Sodium Hides
Figuring Out How Much Sodium You Really Need
Reducing Your Salt Intake by Retraining Your Taste Buds
Examining the DASH Diet Framework
Part 2: DASHing toward Better Health
Chapter 6: Taking Charge of Hypertension
A Crash Course in Cardiology
Zeroing In on Blood Pressure Basics
Distinguishing between Primary and Secondary Hypertension
Examining the Factors That Contribute to Primary Hypertension Risk
Exploring the Medical Treatments for Hypertension
Reducing Your Risk of Hypertension with DASH
Chapter 7: Reducing the Risk of Heart Disease and Stroke
Introducing the Cholesterol Component of Cardiovascular Disease
Getting Acquainted with Matters of the Heart
Stroke, Otherwise Known as a “Brain Attack”
Fighting Heart Disease and Stroke with DASH
Chapter 8: Maintaining a Healthy Weight
Understanding the True Effect of Excess Weight on Your Health
Figuring Out whether You’re Overweight
Who’s at Risk for Obesity?
Eating Your Way to a Healthy Weight with DASH
Chapter 9: Reducing Diabetes Risk
Digging into Diabetes
Examining the Not-So-Obvious Downsides of Diabetes
Determining Your Risk for Diabetes
Watching for the Signs That You Have Diabetes
Treating Diabetes
DASH and Diabetes: A Perfect Prescription
Chapter 10: Keeping Yourself Healthy from Head to Toe
Realizing How Food Affects Your Brain
Maintaining Healthy Kidney Function
Reducing Cancer Risk
Understanding Diet and Healthy Aging
Part 3: Enjoying Life the DASH Way
Chapter 11: Adopting the DASH Diet
Creating a Change-Driven Plan of Attack
Easing Tasty, DASH-Friendly Foods into Your Diet
Surveying Common Obstacles
Presenting a Sample 14-Day Meal Plan
Chapter 12: DASHing Successfully through the Grocery Store
Getting Organized before You Go
Deciphering the Many Details and Claims on Food Packaging
Focusing on the Perimeter of the Store for Wholesome Food Choices
Treading Carefully in the Center Aisles
Heading Home and Storing Your Food with Care
Chapter 13: Setting Up a DASH-Friendly Kitchen
Creating a Healthy Pantry
Arming Yourself with the Right Kitchen Supplies
Infusing More Flavor into Food — without Salt
Making Over Recipes So You Can Indulge without Guilt
Chapter 14: DASH Meal-Planning Strategies
Getting a Grip on How Meal Planning Works
Starting the Day off Right
Packing Your Lunch to Avoid the Takeout Trap
Taking Shortcuts to Dinnertime
Chapter 15: Dining Out and Traveling on DASH
Dining Out with DASH, Generally Speaking
Finding the Healthy Options at Various Types of Restaurants
Planning Ahead to Follow DASH on the Road
Chapter 16: Adopting Everyday Lifestyle Changes
Remembering That the Rat Race Isn’t Really a Race
Coping with Stress
Calling on Your Support System
Sticking to the DASH Plan
Part 4: Smashing DASH Recipes
Chapter 17: Delicious Breakfasts and Brunches
Unscrambling Breakfast, the Most Important Meal of the Day
Getting Creative with the Food Groups
Chapter 18: Quick and Healthy Lunches
Preparing the Big Three: Sandwiches, Salads, and Soups
Chapter 19: Mouth-Watering Entrees
Keeping Protein Portions in Perspective
Building Flavor with Techniques and Seasonings
Chapter 20: Savory Side Dishes
Embracing the Complexity and Tastiness of Whole Grains and Vegetables
Chapter 21: Meatless Main Dishes
The Magic of Plant Food
Chapter 22: One-Pot and Sheet-Pan Meals
Keeping It Simple with One-Dish Wonders
Wrapping Up Dinner Fast with Foil
Chapter 23: Sweet Endings
Part 5: The Part of Tens
Chapter 24: Ten Tips for Following DASH on a Budget
Plan Meals and Snacks for the Week
Include Canned and Frozen Fruits and Vegetables
Purchase in Bulk
Select In-Season Produce and Store It Properly
Buy Store Brands
Skip Convenience Foods
Buy Food from Local Farmers
Grow Your Own Vegetables and Herbs
Cook at Home
Go Meatless Once a Week
Chapter 25: Ten Ways to Add Flavor without Salt
Sauté, Grill, Roast, and Oven-Crisp
Add Herbs and Spices
Squeeze in Some Citrus
Toss in Onions, Peppers, Garlic, and More
Use Fresh Ginger and Horseradish
Cook with Oils and Flavored Oils
Pour in Vinegars, Wine, and Liqueur
Puree and Chop Vegetables
Make Rubs and Marinades
Sprinkle on a Wee Bit of Cheese
Chapter 26: Ten Lifestyle Changes to Curb Hypertension
Lose Weight and Keep It Off
Develop an Exercise Routine
Stick to DASH
Eat Less Salt
Add Good Fats to Your Diet
Avoid Drinking Alcohol Excessively
Don’t Use Tobacco Products
Stress Less
Enlist Your Family and Friends
Follow Your Doctor’s Orders
Appendix: Metric Conversion Guide
Index
About the Authors
Advertisement Page
Connect with Dummies
End User License Agreement
List of Tables
Chapter 1
TABLE 1-1 The DASH Diet (Based on 2,000 Calories/Day)
Chapter 2
TABLE 2-1 Effects of a 1,500-Milligram Sodium DASH Diet on Reducing Both Systoli...
Chapter 4
TABLE 4-1 Serving Sizes of Fruits and Vegetables
TABLE 4-2 Daily Nutrient Goals Used in DASH Diet Studies
TABLE 4-3 Setting Specific Goals
Chapter 5
TABLE 5-1 Comparing Sodium in Foods
TABLE 5-2 Calcium and Calories in Common Foods
TABLE 5-3 Making Lean Beef and Pork Choices
Chapter 6
TABLE 6-1 Prevalence of Hypertension
TABLE 6-2 Common Types of Blood Pressure Medicines
Chapter 9
TABLE 9-1 Looking at the Two Types of Diabetes
Chapter 13
TABLE 13-1 Recipe Substitutions
Chapter 14
TABLE 14-1 DASH Eating Plans
TABLE 14-2 Serving Sizes for Each Food Group
Chapter 15
TABLE 15-1 Comparison of Various Portions of Similar Foods
TABLE 15-2 Calories, Fat, and Sodium in Typical Quick-Stop Breakfast Food
TABLE 15-3 Best Choices at Ethnic Restaurants
Chapter 19
TABLE 19-1 Comparing Chicken, Pork, Beef, and Fish
TABLE 19-2 EPA and DHA Content in Various Types of Seafood
Chapter 21
TABLE 21-1 Food Swaps for Better Heart Health
List of Illustrations
Chapter 4
FIGURE 4-1: Sample goal worksheet.
Chapter 6
FIGURE 6-1: The inner workings of the human heart.
Chapter 7
FIGURE 7-1: A normal artery before and after plaque develops.
FIGURE 7-2: Blood supply to the brain.
Chapter 8
FIGURE 8-1: A BMI chart.
Chapter 10
FIGURE 10-1: The kidneys are bean-shaped organs that play a huge role in your b...
Chapter 12
FIGURE 12-1: A sample Nutrition Facts label.
FIGURE 12-2: The Whole Grain Stamps, basic (left) and 100% (right).
Chapter 13
FIGURE 13-1: A garlic press and a garlic chopper.
FIGURE 13-2: A microplane grater and zester.
FIGURE 13-3: A rotary cheese grater.
Chapter 14
FIGURE 14-1: MyPlate proportions line up with those recommended for the DASH di...
Chapter 18
FIGURE 18-1: How to seed a cucumber.
Chapter 19
FIGURE 19-1: How to mince garlic.
Chapter 20
FIGURE 20-1: How to core and seed a pepper.
Chapter 21
FIGURE 21-1: How to extract excess liquid from tofu.
Chapter 22
FIGURE 22-1: It’s easy to create a foil pouch for cooking.