Healthy Cookbooks: Nutrition for Your Blood Type and DASH Diet

By Janelle Helgeson and Bruning Elly

Healthy Cookbooks: Nutrition for Your Blood Type and DASH Diet Healthy Cookbooks is a collection of two different diet plans, the DASH diet and the Blood Type diets. Categories include What is the DASH Diet? DASH Study Daily Nutrient Goals, DASH Diet Guidelines, Exercise and the DASH Diet, Recipes for the DASH Diet including sections on Appetizers,

• Language: English
• Publisher: WebNetworks Inc
• Release date: Aug 20, 2013
• ISBN: 9781631878756

Book preview

Healthy Cookbooks

Nutrition for Your Blood Type and DASH Diet

Janelle Helgeson and Elly Bruning

Copyright © 2013 Janelle Helgeson and Elly Bruning

All rights reserved.

Introduction

You bought this book probably because you have hopes of eating better. Healthy Cookbooks features a couple of diet plans that include recipes made with good nutritious ingredients. Eating healthy is a way to bring about a healthy lifestyle, whether you are just starting out or are continuing. The diet is the best place to start.

Living a healthy lifestyle is more than just dieting though. It means you act and work in a healthy manner as well. It means you give up bad habits like smoking, drinking excessively, eating junk foods, and sitting around all day long. A healthy lifestyle means you eat right, exercise, and maintain a healthy weight.

It is better to taking the plunge slowly to having a healthier lifestyle. So much of what makes a lifestyle unhealthy are addictions. Addictions to smoking, to alcohol, to junk foods, to boredom eating, to lying around and doing nothing are all bad. If you take it slow, you can beat every one of the bad habits and slowly turn your unhealthy lifestyle into a much healthier one.

Of all the bad habits, probably the one that does the most damage is the sedentary lifestyle. Then you throw all the others on top of it and you compound health problems. Too often people just will not get up and start an exercise routine because they feel it is boring, or they do not like strenuous workouts or it is too time consuming. Exercise can come in many different ways though and it is not necessarily standing in front of the TV jumping to a boring DVD showing an aerobics class.

Did you know that exercise, even in small amounts vastly improves your health? Regular exercise helps to prevent heart issues, diabetes, and strokes. Exercise benefits the muscles, bones and joints because it helps to increase movements in them. If you are able to move about with ease, you are more flexible. It aids in preventing osteoporosis. Exercise affects the mental and emotional state too by staving off depression and helping to elevate the moods. Exercise helps to boost self-esteem and keep the brain activity active. Exercise is an excellent stress buster.

If you realize just how much good doing exercise along with a diet helps the body to be as healthy as possible, perhaps you will be willing to get up and start to move. It does not mean you have to join a gym and go daily. You can do simple things to increase your physical activity. Even minor exercise will help to lose weight, lower blood pressure and reduce cholesterol levels bringing it to normal levels.

Start exercising slowly. Instead of watching a TV show get up and go for a walk. Try to come up with things to do to keep from sitting on that couch or recliner. Walking is one of the easiest things you can do and it is physical activity. Even if you set your timer and walk in place for just 5 minutes, it is better than sitting. Ideally, you will want to walk for a half an hour at a time, at least three times a week. But work up to it - do 5 minutes, then increase it to 10, then 15 and then try half an hour. Note how you feel after doing this.

Do more household chores. Chances are if you struggle with exercising your household chores list is long and unchecked. Instead of opting to sit on the couch and veg out in front of the TV, start checking off that chore list. Believe it or not it is physical activity or exercise to get up and mop a floor, vacuum the carpets, scrub the baseboards, sweep, dust. The point is doing something physical.

Think of ways to include extra walking. You know you may not want to do this, but if you do you are helping your body to be healthier. When you go shopping, opt to park as far from the store as you can. When you are talking on the phone, get up and pace back and forth. Look for other ways to add a little extra walking into your everyday routines.

If you want to double up on the healthy lifestyle, you will abide by the diets within this book and eat right. Give up junk food. Junk food holds no redeeming nutrition and if you eat it all you are doing is harming yourself in the long run. Give up the junk food and eat healthy. Exercise and learn how to enjoy life. If you do these things, you will feel better and you will be healthier for it. It is a change in lifestyle and the best place to start is the diet. Keep the momentums going by giving up bad habits and devise a good exercise routine. Even if you do not exercise, find ways to include more walking and stair climbing and just expand on your daily routine. Less couch time, more feet time. Watch your body transform and your moods improve.

Start your new lifestyle change for the positive right now. Plan the menus for the next couple of weeks using the recipes within this book. Go through your cabinets and refrigerator and throw out all the junk food. When you grocery shop, make a list from the menu and stick to it. Avoid the aisles that contain unhealthy foods and make a deal with yourself not to buy it. Stick to the plan and each day it will get easier.

A word of caution, please seek the advice and counsel of your health care provider before starting any new diet or exercise routine. It is wise to make sure your body can handle the foods you want to eat and the movements you want to do in being physically active. Once you get clearance, take the diet, and exercise one day at a time. Start slow and turn your unhealthy lifestyle into a healthy lifestyle.

Section 1: DASH Diet

The DASH Diet is an important strategy for anyone who wants to lower their blood pressure and improve their overall health without dealing with risky medications and their side effects. This simple diet focuses on low fat, low cholesterol foods and natural ingredients, making it inexpensive and easy to follow. Plus, you'll be surprised by how delicious heart healthy foods can be. If you've been warned about the possible dangers of high blood pressure and a normal North American diet, it's time to make some changes.

The recipes contained in this book don't encompass the entire range of DASH diet options, but they will give you an idea of how you can change your favorite foods to fit the diet plan. In general, they focus on reducing the fat, cholesterol and refined carbohydrates in a dish without losing out on flavor. If you've experienced too many flavorless health foods, these recipes could be the solution that you've been hoping for.

What Is the DASH Diet?

DASH is a term that stands

Reviews for Healthy Cookbooks

[lavermeer · Rating: 3 out of 5 stars]

This e-book presents two sets of recipes. The first set is aimed at people following a DASH diet (Dietary Approaches to Stop Hypertension) and is likely to find an audience among North Americans who eat too much processed food. The second set is aimed at people following the Blood Type diet promoted by Peter J. D'Adamo and is much briefer than the first.I do not know the authors' credentials for preparing a book like this. That said, the recipes are straightforward and fairly simple, and the lead-in copy is generally clearly written (although it is less clear in the blood-type section). None of the recipes is likely to become a new favourite, but if a person followed the methods attentively, he or she could easily learn to adapt other recipes in a similar way. The DASH section also encourages readers to learn to manage portion sizes and to become more active, a strategy many people need to follow.If you're looking for a cookbook to show you how to reduce dietary salt and fat, the first half of this book is for you. However, I cannot endorse the blood-type diet recipes.

[kaitlynabshire · Rating: 3 out of 5 stars]

This book was received from LT Member's Giveaway in exchange for a honest review. A cookbook for those with hyper tension. Includes guidelines for the diet, diets you should follow based off of your blood type, and an exercise guides as well.

[janerawoof · Rating: 2 out of 5 stars]

It was reinforcement for much I already knew: DASH diet and information on the spurious [the authors even admit as much] Blood Type diet. The authors' statement [or slogan, if you will], I liked: "less couch time, more feet time". They advocated the importance of healthy nutrition AND exercise. They stressed checking with your doctor before starting any health/exercise regimen and to make any changes to your lifestyle slowly. I'm always on the lookout for new recipes: easy to prepare with ordinary ingredients. Some of these fit the bill nicely and those I will be trying. Others seemed way too exotic for me and too time-consuming in preparation.I appreciate receiving the pdf from LibraryThing. My opinion is an honest one.

[samantha100_1 · Rating: 5 out of 5 stars]

This book stresses the importance of exercise and a healthy diet. The authors provide realistic suggestions, guidelines and practical advice which includes contacting one's health care provider prior to embarking on any diet or exercise program. The authors included a wide variety of recipes and they are described in easy to follow directions. I found this book to be informative I plan to use it often.I received this book for free through LibraryThing and I give this review of my own free will.