Dr Oz on the Dash Diet

Dr Oz: DASH Diet Wine = Serving Of Fruit

Dr. Oz is revealing the secrets of the #1 DASH Diet ranked by medical professionals as the best diet to lower your blood pressure and help you lose weight! Several experts shared why they believe the DASH Diet has been ranked #1 for three years in a row and why it could be the right choice for you!

Dr Oz: DASH Diet Phase One

The DASH Diet has been rated #1 for three years in a row because of its health benefits and easy-to-follow plan that includes healthy foods that are right at your local grocery store. Martha Heller's plan includes a two week jump start to help you shrink your waistline as you relearn to eat healthy foods that will quench your hunger by keeping you full for a long time.

• Step 1 Bulk up with vegetables: Eat unlimited servings of non-starchy vegetables – green beans, peppers, tomatoes, broccoli and sweet potatoes.
• Step 2 Satisfy your hunger: Eat protein-rich foods low in saturated fats – foods like lean chicken or beef, nuts, beans and sunflower seeds.

  

  Martha Heller said that drinking a glass of wine is equal to one fruit serving on the DASH Diet, but she said that whole fruits are always the best choice.

• Step 3: Enjoy heart-healthy fats – Extra virgin olive oil, canola oil, avocados and salmon.
• Step 4: Avoid sugars & starches – Martha Heller explained that it is important to remove these foods from your diet for the first two weeks so you can avoid rises and crashes of your blood sugar. Foods to avoid include fruits, pastas and rice.
• Drink caffeinated beverages only when eating meals or snacks because caffeine can cause your blood sugar to spike when you drink it without food.

Dr Oz: DASH Diet Phase Two

Phase two of Martha Heller's DASH Diet plan is really the beginning of the rest of your life. This is when you can take things up a notch and begin to add back those foods that you avoided during the first two weeks of the plan.

• Add in: Fruit, whole grains (make sure whole grain is the first ingredient), low-fat milk or yogurt
• Eat less than five servings of sugary foods each week – Martha Heller recommended saving up those servings for something really special rather than wasting them on junk during the week.
• Wine = Serving of fruit, but of course Martha recommends whole fruits rather than drinking too much wine.

Dr Oz: DASH Diet Acapulco Tuna Salad Recipe

Here is what you need to make four servings:

• 2 cans tuna, 6 ounces each and low in sodium
• 1 medium tomato, diced
• 1/2 small sweet onion, finely chopped
• 1 jalapeño, diced, seeds and spines removed
• 2 tablespoons low-fat mayonnaise or regular mayo made with olive oil
• 1 tablespoon lime juice

Drain the tuna and mix everything in a bowl. Enjoy!

Dr Oz: DASH Diet Zucchini Lasagna Recipe

Here is what you need for six servings:

• 2 large zucchini, cut into thin slices
• 4 large tomatoes cut into thin slices
• 2 medium onions, very thinly sliced
• 6-8 leaves fresh basil, chopped (or finely chopped Italian seasonings)
• 8 ounces shredded 2% mozzarella
• 1 tablespoon olive oil
• Ground black pepper

Here is what you need to do:

1. Preheat the oven to 400°F.
2. Pour the olive oil (or spray with olive oil cooking spray) into a large oven-safe dish. Spread the sliced zucchini on the bottom of the dish. To the zucchini add a layer of tomatoes and a layer of onions. Top with half of the sliced basil, Italian seasonings (or other herbs from your garden) and ground pepper.
3. Add half the shredded cheese.
4. Repeat with another layer of vegetables and cheese.
5. Bake for about 30 minutes. Remove from oven and allow to cool for five minutes before serving.

Dr Oz on the Dash Diet

Source: https://www.wellbuzz.com/dr-oz-diet/dr-oz-dash-diet-recipes-the-dash-diet-weight-loss-solution-review/

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