DASH Diet for Dummies By: Sarah Samaan FACC FACP FASE, Rosanne Rust RDN LDN, Cindy Kleckner RDN LD FAND [Audiobook] | Audiobooks – Self-Help | MP3@128kb/s | 762.97 MiB
2021-03-09 | ASIN: 1666105228 | english | 13h40m
Author: Sarah Samaan MD FACC FACP FASE, Rosanne Rust MS RDN LDN, Cindy Kleckner RDN LD FAND
Narrated by: Rachel Perry
Get on track to lower your blood pressure in just two weeks!
Produced in an easy-to-follow, friendly style by three heart and nutrition experts, DASH Diet for Dummies reveals how increasing fiber, vitamins, and minerals, along with reducing your sodium intake when needed, can lower your blood pressure in just two weeks! Ranked the number-one “Best Diet for Healthy Eating” as well as number-two “Best Diets Overall” by U.S. News & World Report, the DASH diet is specifically aimed at relieving hypertension and is endorsed by the American Heart Association, The National Heart, Blood, and Lung Institute, and the Mayo Clinic – and is also proven to be effective against conditions such as Type 2 diabetes, metabolic syndrome, PCOS, and more.
● Improve heart health with lower blood pressure
● Reduce cholesterol
● Lose weight
● Follow simple, tasty recipes
2.1M 001 Copyright.mp3 2.6M 002 Introduction.mp3 2.6M 003 About this Book.mp3 744K 004 Foolish Assumptions.mp3 1.1M 005 Icons Used in this Book.mp3 748K 006 Beyond the Book.mp3 716K 007 Where to Go from Here.mp3 1.5M 008 Part 1- Getting Started with the DASH Diet.mp3 2.2M 009 Chapter 1- What Is DASH.mp3 9.4M 010 Understanding the DASH Difference.mp3 15M 011 DASH- A Dietary Prescription for a Healthier Lifestyle.mp3 7.3M 012 Preparing for Success with DASH.mp3 2.9M 013 A DASH of Caution.mp3 1.5M 014 Chapter 2- The DASH Diet and Wellness- What Scientists Know.mp3 11M 015 Exploring the Science Behind the Diet.mp3 6.9M 016 Responding to America's Salt Obsession and Addressing Controversies.mp3 4.8M 017 Omni-Heart- A Variation on the DASH Theme.mp3 3.9M 018 DASH- Wellness Through Optimal Nutrition.mp3 1.1M 019 Chapter 3- Improving Your Overall Health.mp3 7.4M 020 Fighting the Silent Killer- Hypertension.mp3 7.0M 021 DASH and Cholesterol.mp3 5.3M 022 Battling the Bulge.mp3 6.5M 023 Fighting Diabetes.mp3 4.0M 024 Tackling Cancer.mp3 2.0M 025 Chapter 4- Gearing Up for a DASH Lifestyle.mp3 4.7M 026 Setting Yourself Up for a DASHing Success.mp3 8.9M 027 More of This, Less of That.mp3 8.9M 028 Creating Goals for Dietary Change.mp3 5.8M 029 Planning Around Obstacles.mp3 1.3M 030 Chapter 5- Presenting Your DASH Nutrition Primer.mp3 8.9M 031 Revealing Where Sodium Hides.mp3 2.6M 032 Figuring Out How Much Sodium You Really Need.mp3 6.0M 033 Reducing Your Salt Intake by Retraining Your Taste Buds.mp3 31M 034 Examining the DASH Diet Framework.mp3 1.5M 035 Part 2- DASHing Toward Better Health.mp3 2.5M 036 Chapter 6- Taking Charge of Hypertension.mp3 3.4M 037 A Crash Course in Cardiology.mp3 9.2M 038 Zeroing In on Blood Pressure Basics.mp3 5.8M 039 Distinguishing Between Primary and Secondary Hypertension.mp3 17M 040 Examining the Factors That Contribute to Primary Hypertension Risk.mp3 3.4M 041 Exploring the Medical Treatments for Hypertension.mp3 1.9M 042 Reducing Your Risk of Hypertension with DASH.mp3 2.3M 043 Chapter 7- Reducing the Risk of Heart Disease and Stroke.mp3 5.8M 044 Introducing the Cholesterol Component of Cardiovascular Disease.mp3 14M 045 Getting Acquainted with Matters of the Heart.mp3 7.1M 046 Stroke, Otherwise Known as a Brain Attack.mp3 1.8M 047 Fighting Heart Disease and Stroke with DASH.mp3 2.0M 048 Chapter 8- Maintaining a Healthy Weight.mp3 12M 049 Understanding the True Effect of Excess Weight on Your Health.mp3 4.5M 050 Figuring Out Whether You're Overweight.mp3 2.2M 051 Who's at Risk for Obesity.mp3 5.5M 052 Eating Your Way to a Healthy Weight with DASH.mp3 1.5M 053 Chapter 9- Reducing Diabetes Risk.mp3 11M 054 Digging into Diabetes.mp3 1.8M 055 Examining the Not-So-Obvious Downsides of Diabetes.mp3 2.7M 056 Determining Your Risk for Diabetes.mp3 1.3M 057 Watching for the Signs That You Have Diabetes.mp3 3.8M 058 Treating Diabetes.mp3 3.0M 059 DASH and Diabetes- A Perfect Prescription.mp3 1.3M 060 Chapter 10- Keeping Yourself Healthy from Head to Toe.mp3 7.5M 061 Realizing How Food Affects Your Brain.mp3 12M 062 Maintaining Healthy Kidney Function.mp3 15M 063 Reducing Cancer Risk.mp3 2.0M 064 Understanding Diet and Healthy Aging.mp3 1.3M 065 Part 3- Enjoying Life the DASH Way.mp3 932K 066 Chapter 11- Adopting the DASH Diet.mp3 2.9M 067 Creating a Change-Driven Plan of Attack.mp3 12M 068 Easing Tasty, DASH-Friendly Foods into Your Diet.mp3 9.7M 069 Surveying Common Obstacles.mp3 15M 070 Presenting a Sample 14-Day Meal Plan.mp3 1.5M 071 Chapter 12- DASHing Successfully Through the Grocery Store.mp3 4.1M 072 Getting Organized Before You Go.mp3 18M 073 Deciphering the Many Details and Claims on Food Packaging.mp3 21M 074 Focusing on the Perimeter of the Store for Wholesome Food Choices.mp3 5.8M 075 Treading Carefully in the Center Aisles.mp3 2.0M 076 Heading Home and Storing Your Food with Care.mp3 2.0M 077 Chapter 13- Setting Up a DASH-Friendly Kitchen.mp3 11M 078 Creating a Healthy Pantry.mp3 14M 079 Arming Yourself with the Right Kitchen Supplies.mp3 5.3M 080 Infusing More Flavor into Food - Without Salt.mp3 12M 081 Making Over Recipes So You Can Indulge Without Guilt.mp3 1.1M 082 Chapter 14- DASH Meal-Planning Strategies.mp3 14M 083 Getting a Grip on How Meal Planning Works.mp3 6.2M 084 Starting the Day Off Right.mp3 6.1M 085 Packing Your Lunch to Avoid the Takeout Trap.mp3 19M 086 Taking Shortcuts to Dinnertime.mp3 1.3M 087 Chapter 15- Dining Out and Traveling on DASH.mp3 4.6M 088 Dining Out with DASH, Generally Speaking.mp3 5.2M 089 Finding the Healthy Options at Various Types of Restaurants.mp3 5.0M 090 Planning Ahead to Follow DASH on the Road.mp3 1.9M 091 Chapter 16- Adopting Everyday Lifestyle Changes.mp3 9.3M 092 Remembering that the Rat Race Isn't Really a Race.mp3 13M 093 Coping with Stress.mp3 4.8M 094 Calling on Your Support System.mp3 7.3M 095 Sticking to the DASH Plan.mp3 1.6M 096 Part 4- Smashing DASH Recipes.mp3 1.5M 097 Chapter 17- Delicious Breakfasts and Brunches.mp3 1.1M 098 Unscrambling Breakfast, the Most Important Meal of the Day.mp3 17M 099 Getting Creative with the Food Groups.mp3 1.7M 100 Chapter 18- Quick and Healthy Lunches.mp3 27M 101 Preparing the Big Three- Sandwiches, Salads, and Soups.mp3 1.4M 102 Chapter 19- Mouth-Watering Entrees.mp3 2.7M 103 Keeping Protein Portions in Perspective.mp3 26M 104 Building Flavor with Techniques and Seasonings.mp3 1.3M 105 Chapter 20- Savory Side Dishes.mp3 20M 106 Embracing the Complexity and Tastiness of Whole Grains and Vegetables.mp3 1.9M 107 Chapter 21- Meatless Main Dishes.mp3 25M 108 The Magic of Plant Food.mp3 924K 109 Chapter 22- One-Pot and Sheet-Pan Meals.mp3 1.8M 110 Keeping It Simple with One-Dish Wonders.mp3 13M 111 Wrapping Up Dinner Fast with Foil.mp3 12M 112 Chapter 23- Sweet Endings.mp3 584K 113 Part 5- The Part of Tens.mp3 540K 114 Chapter 24- Ten Tips for Following DASH on a Budget.mp3 524K 115 Plan Meals and Snacks for the Week.mp3 744K 116 Include Canned and Frozen Fruits and Vegetables.mp3 1.1M 117 Purchase in Bulk.mp3 856K 118 Select In-Season Produce and Store It Properly.mp3 368K 119 Buy Store Brands.mp3 556K 120 Skip Convenience Foods.mp3 424K 121 Buy Food from Local Farmers.mp3 500K 122 Grow Your Own Vegetables and Herbs.mp3 528K 123 Cook at Home.mp3 608K 124 Go Meatless Once a Week.mp3 1.5M 125 Chapter 25- Ten Ways to Add Flavor Without Salt.mp3 2.3M 126 Sauté, Grill, Roast, and Oven-Crisp.mp3 1.7M 127 Add Herbs and Spices.mp3 740K 128 Squeeze in Some Citrus.mp3 1.5M 129 Toss in Onions, Peppers, Garlic, and More.mp3 1.4M 130 Use Fresh Ginger and Horseradish.mp3 804K 131 Cook with Oils and Flavored Oils.mp3 1.1M 132 Pour in Vinegars, Wine, and Liqueur.mp3 968K 133 Puree and Chop Vegetables.mp3 1.4M 134 Make Rubs and Marinades.mp3 848K 135 Sprinkle on a Wee Bit of Cheese.mp3 1.3M 136 Chapter 26- Ten Lifestyle Changes to Curb Hypertension.mp3 1.3M 137 Lose Weight and Keep It Off.mp3 1020K 138 Develop an Exercise Routine.mp3 1.1M 139 Stick to DASH.mp3 1.2M 140 Eat Less Salt.mp3 1.2M 141 Add Good Fats to Your Diet.mp3 1.2M 142 Avoid Drinking Alcohol Excessively.mp3 804K 143 Don't Use Tobacco Products.mp3 1.1M 144 Stress Less.mp3 1.2M 145 Enlist Your Family and Friends.mp3 732K 146 Follow Your Doctor's Orders.mp3 1.1M 147 End Credits.mp3 48K cover.jpg 764M total
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