Synopses & Reviews
The essential cookbook for anyone who follows a low-sodium diet (and enjoys throwing dinner parties)
Millions of people live with hypertension or chronic kidney disease, and for them, eating a diet low in sodium is a vital part of maintaining good health. And, on average, Americans consumer more than double the lower recommended daily intake. Unfortunately, there just aren't enough great low-sodium cookbooks that offer the kind of dishes that home cooks want. But not any more! In Sodium Girl's Limitless Low-Sodium Cookbook, Jessica Goldman Foung, the blogger behind SodiumGirl.com, presents an enticing collection of recipes that bring color and excitement toa low-sodium diet. With creative substitutions, Foung shows people how to lose the sale and keep the foods they love. With this vibrant cookbook, eating great and staying healthy are one in the same, proving low-sodium can be a delight and not just a doctor's orders.
- Includes delicious recipes for low-sodium meals of all kinds, including the traditionally salty foods you love most, like bloody marys and buffalo wings
- Features gorgeous full-color photographs by popular blogger and photographer Matt Armendariz
- Features recipe contributions from several world-renowned chefs, including Hubert Keller and Trace Des Jardins
- Offers helpful information on dining out, traveling, and stocking a low-sodium pantry
Whether you've just been diagnosed with a condition that demands a low-sodium diet, or you just want to maintain a healthy lifestyle, Sodium Girl's Limitless Low-Sodium Cookbook is the perfect resource for your low-sodium kitchen!
Developed by a team of top doctors nutritionists at Harvard, Duke, and Johns Hopkins medical schools, and endorsed by the American Heart Association, the DASH diet provides an effective treatment without medication for hypertension -- one of the most common and deadly diseases in the western world.
Not a gimmick or a fad, the DASH diet -- Dietary Approaches to Stop Hypertension -- is scientifically proven to significantly reduce high blood pressure after only two weeks. This innovative plan provides an effective treatment without medication for hypertension, one of the most common and deadly diseases in the western world.
From Dr. Thomas Moore and a team of top doctors and nutritionists from Harvard, Duke, and Johns Hopkins medical schools comes the guide to the DASH diet, which is scientifically proven to significantly reduce high blood pressure!
More than 50 million Americans suffer from high blood pressure, and most of them control it by taking prescription drugs with potentially dangerous side effects. But there is a natural, affordable, and easy-to-manage alternative to medication: the DASH (Dietary Approaches to Stop Hypertension) diet. Developed by a world-class team of doctors and nutritionists, the DASH diet is clinically proven to lower blood-pressure levels and thereby reduce the risk of heart failure, stroke, and kidney disease. Now, with The DASH Diet for Hypertension, readers can benefit from:
• A hearty and healthful selection of DASH menus, recipes, even grocery lists
• DASH weight-loss and exercise programs for everyday living
• The science behind DASH, including calorie worksheets and a formula to calculate body-mass
...and much more from this revolutionary program, which is recommended by the American Heart Association; the National Heart, Lung, and Blood Institute; the American Society for Hypertension; and other leading medical authorities.
Includes menus, recipes, and exercise programs.
An essential resource and cookbook for 75 million sufferers of hypertension and 20 million sufferers of chronic kidney disease who would benefit from a low-sodium diet.
About the Author
, M.D., senior author, has spent more than 20 years studying the causes of high blood pressure. He has published more than 100 articles and book chapters on this subject for medical professionals. Dr. Moore has been a member of the faculty of Harvard Medical School for 25 years. He served as the Chairman of the Steering Committee of the DASH trial, the landmark medical study that proved that the DASH diet works. He lives in Boston, Massachusetts.
Pao-Hwa Lin, Ph.D. has been a faculty member at the Sarah W. Stedman Nutrition Center at Duke University Medical Center since 1992. She was closely involved in the design and development of the DASH diet and was chairperson of the diet commitee for the DASH-Sodium study. She lives in Durham, North Carolina.
Njeri Karanja, Ph.D., a Research Associate Professor of Medicine in the division of Endocrinology/Metabolism and Clinical Nutrition at Oregon Health & Science University, led the data coordinating activities for the DASH study. Karanja lives in Portland, Oregon.
Laura Pata Svetkey, M.D. is the Director of Clinical Research at the Sarah W. Stedman Nutrition and Metabolism Center as well as the Director of the Duke Hypertension Center and has more than 20 years of experience in clinical research. She has been Principal Investigator on four NIH-sponsored multi-center studies on nutritional approaches to controlling hypertension and other obesity-related cardiovascular risk factors, including the landmark DASH (Dietary Approaches to Stop Hypertension) clinical trial.
Mark Jenkins is a journalist and the author of several health books, including the Sports Medicine Bible, and is a consultant to the Harvard Medical School system.
Table of Contents
Why We Need DASH and How It Works
- Introducing DASH
Take the 14-Day DASH Diet Challenge!
- Why DASH? Hypertension: The Silent Killer
A Deadly Disease That Affects Millions
What Is High Blood Pressure/Hypertension?
What Causes High Blood Pressure?
Who Is Most at Risk for Hypertension?
Understanding Blood Pressure Readings
Truth and Consequences
How High Blood Pressure Is Treated
- Proving the Diet Works: How We Did It
Top-Level Study Finally Launched
DASH Study Design
The Science Behind DASH
Implications of the Diet
A "Feel-Good" Diet Too!
A Postmodern Diet
Making the Most of Your Commitment
- Optimizing the Diet: Salt Reduction Is the Answer
The DASH-Sodium Study
How Salt Influences Blood Pressure
Lowering Your Salt/Sodium Intake: Here's How
- DASH Plus: Weight Loss, Exercise, and Limiting Alcohol Consumption
Bring Your Body Fat to a Healthy Level
Start an Exercise Program
Launching a Vigorous Exercise Program
Limit Your Alcohol Consumption
- Want to Lose Weight? DASH Has the Answer
Fundamentals of Weight Loss
Customizing the DASH Diet for Weight Loss
The Substitution Solution
The Skinny on Fat
Nutrition Facts Panel and Food Labeling
Keeping It Off
DASH in Action
- Putting DASH into Action: How to Start Eating the DASH Way
DASH in Three Easy Moves
Preparing to DASH
Dairy Foods (Milk, Cheese, and Yogurt)
Grains (Bread, Cereal, Rice, and Pasta)
Meat, Poultry, and Fish
Nuts, Seeds, and Legumes
Added Fats and Oils
Healthy Hints for Home Cooking
DASH-Friendly Cooking Methods
Supermarket Savvy: How to Shop for DASH
Dining Out on DASH
Eating the DASH Way: Any Tom, Dick, or Harriet Can Do It
Track Your Food Habits
- Make DASH Part of Your Life...for Life!
Step 1: Recognize Your Food Issues
Step 2: Believe You Will Succeed
Step 3: Time It Right
Step 4: One Step Leads You to the Next
Step 5: Develop a SMART Action Plan
Step 6: "Just Do It"
Step 7: Assess Your Progress
Step 8: Ask for Help If Things Aren't Going Well
And the Final Step: Celebrate Every Success, No Matter How Small!
DASH Menu Plans and Recipes
- Fourteen Days on the DASH Diet
Meeting Your Calorie-Intake Requirement
How the Menu Plans Break Down
Week 1: 2,000-Calorie Menus
Week 2: 2,000-Calorie Menus
Snacking on the DASH Diet
- DASH Recipes
Baked Catfish Baked Macaroni and Cheese BBQ Pork Chops Blackened Beef with Greens and Red Potatoes Chicken and Broccoli Bake Chicken Fruity Stir-fry Chicken with Rice Dave's Cajun Catfish Fettuccine with Chicken and Vegetables Grilled Tuna Hawaiian Chicken Sandwich Mango and Black Bean Salad with Grilled Shrimp New Orleans Red Beans and Rice Northeast Gumbo Snapper with Greens Spicy Cod Sweet-and-Sour Pork with Vegetables Swiss Cheese Sandwich Turkey Burger Vegetarian Lasagna Vegetarian Spaghetti Sauce Vermont Roast with Brown Mustard
Gingered Butternut Squash Soup Tomato Bisque Tomato-Orange Soup Tortellini and Bean Soup
Vegetable Side Dishes
Broccoli Rabe Green Beans with Almonds Kale with Sesame Seeds Limas and Spinach Molasses-Braised Collards Sautéed Collard Greens Stuffed Acorn Squash Sweet-Potato Chips
Apple Cobbler Blueberry Pancakes Bulgur Wheat with Tomatoes Couscous with Broccoli Scallion Rice Wild Rice Pilaf
Broccoli and Walnut Salad Cherry Tomato and Scallion Salad Coleslaw with Dates Fresh Fruit Salad Hot Red Potato and Spinach Salad Soybean Salad Spicy Carrot Salad Three-Bean Salad Tomato and Red Onion Salad Tossed Salad I Tossed Salad II
Baked Brown Bread Banana Raisin Nut Bread Lemon Muffins Lighter Sweet Country Corn Bread Quick Pumpkin Bread
Apple Crisp Baked Apple Chocolate-Dipped Fruit Crustless Pumpkin Pie Low-Calorie Walnut Brownies Orange-Banana Fruit Salad Smoothie Sweet Potato Pie Tapioca with Mandarin Oranges Tropical Delight Vanilla Pudding with Banana
- DASH Meal Plans
Appendix A The Science Behind DASH
The Role of Key Nutrients in Keeping Blood Pressure Healthy
How Potassium, Calcium, and Magnesium Combine to Lower Blood Pressure
Fiber Matters, Too
Appendix B A Formula to Calculate Your Daily Calorie Intake
Appendix C A Formula to Calculate Your Body Mass Index (BMI)
Appendix D Scientific Articles about the DASH Diet