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How to Lower Your High Blood Pressure and Lose Your Weight Using DASH Diet? by Wael Serag

Recent studies show that high blood pressure can be lowered by the DASH Diet planâ€"and by reduced salt intake (sodium). The DASH eating plan also has other benefits, such as lowering LDL ("bad") cholesterol, which, along with lowering blood pressure, can reduce your risk for getting heart disease. Each method alone lowers blood pressure, however, the combination of the eating plan and a decreased sodium intake gives the highest benefit and prevents the development of high blood pressure.
The DASH Diet Plan is:
1- Low in saturated fat, cholesterol, and total fat.
2- Rich in fruits, vegetables, and fat-free or low-fat milk and milk products.
3- Includes whole grain products, fish, poultry, and nuts.
4- Low in lean red meat, sweets, added sugars, and sugar-containing beverages compared to the typical American diet.
5- Rich in potassium, magnesium, calcium, protein and fiber (nutrients that are expected to lower blood pressure).

Daily Nutrient Goals of the DASH Plan (for a 2,100 Calorie Plan):
- Total fat: 27% of calories
- Saturated fat: 6% of calories
- Protein: 18% of calories
- Carbohydrate: 55% of calories
- Cholesterol: 150 mg
- Sodium: 2,300 mg. the diet offers 2 levels of daily sodium consumptionâ€" 2,300 and 1,500 milligrams per day. 2,300 milligrams is the highest level acceptable by the National High Blood Pressure Education Program. 1,500 milligram can lower blood pressure further and more recently is more recommended as adequate intake and one that most people should try to achieve. The lower your salt intake is, the lower your blood pressure. Studies have found that the DASH menus containing 2,300 milligrams of sodium can lower blood pressure and that an even lower level of sodium, 1,500 milligrams, can further reduce blood pressure. Current salt consumption in the United States is 4,200 milligrams per day in adult men and 3,300 milligrams per day in adult women.
- Potassium: 4,700 mg
- Calcium: 1,250 mg
- Magnesium: 500 mg
- Fiber: 30 g

DASH Diet and Weight Loss
You can lose weight while following the DASH diet plan at lower calorie levels with increasing your physical activity. The best way to lose weight is by doing so gradually, getting more physical activity, and eating a balanced diet that is lower in calories and fat.
Physical activity can be done at one time for 30 minutes , or at 3 times 10 minutes each for a total of 30 minutes. To avoid weight gain, try to total about 60 minutes per day.
How to Lower Calories on the DASH Eating Plan?
The DASH eating plan can be adopted to promote weight loss. It is rich in lower-calorie foods, such as fruits and vegetables. You can make it lower in calories by replacing higher calorie foods such as sweets with more fruits and vegetablesEand that also will make it easier for you to reach your DASH goals. Here are some examples:
1- To increase fruits: Eat a medium apple instead of four shortbread cookies. You'll save 80 calories. Eat 1/4 cup of dried apricots instead of a 2-ounce bag of pork rinds. You'll save 230 calories.
2- To increase vegetables: Have a hamburger that's 3 ounces of meat instead of 6 ounces. Add a 1/2-cup serving of carrots and a 1/2-cup serving of spinach. You'll save more than 200 calories. Instead of 5 ounces of chicken, have a stir fry with 2 ounces of chicken and 11/2 cups of raw vegetables. Use a small amount of vegetable oil. You'll save 50 calories.
3- To increase fat-free or low-fat milk products: Have a 1/2-cup serving of low-fat frozen yogurt instead of a 1/2-cup serving of full-fat ice cream. You'll save about 70 calories.
4- Other calorie-saving tips:
- Use fat-free or low-fat condiments. Use half as much vegetable oil, soft or liquid margarine, mayonnaise, or salad dressing, or choose available low-fat or fat-free versions. Eat smaller portionsEcut back gradually. Choose fat-free or low-fat milk and milk products. Check the food labels to compare fat content in packaged foodsE items marked fat-free or low-fat are not always lower in calories than their regular versions. Limit foods with lots of added sugar,such as pies, flavored yogurts, candy bars, ice cream, sherbet, regular soft drinks, and fruit drinks.
- Eat fruits canned in their own juice or in water. Add fruit to plain fat-free or low-fat yogurt. Snack on fruit, vegetable sticks, unbuttered and unsalted popcorn, or rice cakes. Drink water or club sodaEzest it up with a wedge of lemon or lime.

Read more about the best 10 diet plans and how to choose the most suitable one for you. Read more information about Dash diet

Article Source: http://www.earticlesonline.com/Article/How-to-Lower-Your-High-Blood-Pressure-and-Lose-Your-Weight-Using-DASH-Diet-/467109

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The Ultimate Little Frozen Drinks Book $8.39 With more than 1,000 recipes, The Ultimate Little Frozen Drinks Book is the perfect book for any bar, party, or event. Now updated with new recipes, indexes by drink name and alcohol type, 2-color internals, and a fresh design, this is a book full of incredible frozen drinks sure to cool off any hot day or night. Featuring recipes such as: Blueberry Daiquiri: Bacardi light rum, blueberry schnapps, lemon juice, and blueberries Miami Ice: rum, peach schnapps, Coco Lopez cream of coconut, pineapple juice, grenadine Frosty Comfort: Southern Comfort, orange juice, orange sherbert

Ice Cream And Frozen Yogurt Cookbook $13.26 Ice Cream And Frozen Yogurt Cookbook

Frozen Drinks $9.06 Frozen Drinks

Cuisinart ICE-21 ICE AUTO Frozen Yogurt - Ice Cream & Sorbet Maker $59.99 Cuisinart ICE-21 ICE AUTO Frozen Yogurt - Ice Cream & Sorbet Maker

Cuisinart 2-qt. Pure Indulgence Frozen Yogurt, Ice Cream & Sorbet Maker $89.95 What’s better than a quart of luscious homemade ice cream, sorbet or frozen yogurt? Two quarts! The fully automatic Cuisinart® Pure Indulgence™ makes two quarts of your favorite frozen desserts or drinks in as little as 25 minutes. It’s easy – an integrated motor, double-insulated freezer bowl and automatic mixing paddle do all the work. Results are consistently smooth, cleanup is easy, and the brushed metal styling is simply sensational. Features Include: 2-quart capacity Brushed metal housing with embossed logo Fully automatic – add ingredients and turn machine on Makes all of your favorite frozen desserts or drinks in as little as 25 minutes Large spout to add all of your favorite mix-ins Removable mixing paddle and freezer bowl for easy cleanup No Ice or Salt required Instruction/Recipe Book included

Homemade Ice Cream $10.46 Scream for ice cream! Homemade ice cream has a special taste that money can’t buy, and it is a family activity and summer tradition in many homes. But for the novice, homemade ice cream isn’t as simple as it seems, and even families that have been making it for years look for new recipes and ideas to challenge their skills and delight their taste buds. More than 200 fully tested recipes, ranging from the simple to the sublime Step-by-step instructions for making ice cream, sherbet, sorbet, frozen yogurt, and gelato, as well as frozen and ice-cream based drinks Topping and serving recipes and ideas

Cuisinart ICE-20R 1.5-quart Automatic Ice Cream/ Frozen Yogurt Maker (Refurbished) $115.1 Make your own delicious ice cream, frozen yogurt or sorbet in this specialty appliance from Cuisinart. This ice cream maker is a breeze to use, with no salt or ice needed.Makes up to 1.5 quarts ice cream, frozen yogurt, sorbet or frozen drinksNo salt or ice neededChocolate chips, chopped fruit, nuts and other ingredients can be added through an opening in the topIncludes a recipe booklet and cord storageTakes only about 20 minutes to make 1.5 quartsFreeze chamber in the freezer for about eight hours to thoroughly freeze the liquid between its wallsChamber chills ingredients to whatever consistency is desiredDense treats are hard to make because the paddle churns in airChamber is nonstick for easy cleanupThis high-quality item has been factory refurbished. Please click on the icon above for more information on quality factory-reconditioned merchandise.

Deni Square Ice Cream Maker $87.49 Create and enjoy delicious ice cream concoctions in the comfort of your own home when you use the Deni Square Ice Cream Maker (5225). Now you won't have to visit your local ice cream store to get your favorite treat, you can make ice cream in just 10-20 minutes right in your kitchen! This fully automatic ice cream maker is easy to operate and does not require the ice of salts or ice, and the machine can create up to 2 quarts of ice cream, so you can serve your friends and family with ease. As a compact machine, it can be easily stored and stowed away when not in use, clearing up space in your kitchen for when you cook dinners. The interior canister will need to be frozen in as little as 8 hours, so when you have the hankering for some ice cream, just take it out of the freezer and prepare for a delicious treat. You can also use this machine to make frozen drinks like margaritas, pina coladas, and more, so you'll be sure to get more use out of it than just making ice cream. For low-fat options, you can put fruit and other natural ingredients into the ice cream maker to create low-fat and low-cal frozen yogurt and sherbert. Perfect for any household that loves their ice cream, this ice cream maker will allow you to make the wonderful dessert in no time. Quantity: This machine can make up to 2 quarts of ice cream to serve your family and friends with ease Fast Creation Time: Creates ice creams and other frozen treats in as little as 10 minutes Low-Fat: Turn fruits and other natural ingredients into frozen yogurt and and sherberts to make delicious and low-fat desserts

The Everything Ice Cream, Gelato, and Frozen Desserts Cookbook $20.94 Make any day sweeter?with the luscious taste of homemade ice cream! Have you been searching for creative new ways to enjoy ice cream? With this delightful collection of recipes, you can craft flavor-infused ice cream anytime. Whether it`s a twist on plain vanilla bean or an artisan flavor like Fresh Fig Gelato, The Everything Ice Cream, Gelato, and Frozen Desserts Cookbook includes recipes for hundreds of cold delights, including: Ice cream, ice milk, and frozen yogurt Sherbets and sorbets Italian gelato and other international frozen desserts Vegan and sugar-free frozen desserts If you`re an ice cream aficionado, dig in to this ultimate guide to homemade frozen desserts. It`s packed full of delicious, creamy recipes your entire family will love to scoop up!

Cuisinart 1-1/2 Qt Frozen Yogurt/Ice Cream/Sorbet Maker - White $59.99 Enjoy homemade ice cream, frozen yogurt or sorbet in about 20 minutes with this ice cream maker that features a double-insulated freezer bowl that eliminates the need for ice and a large spout that lets you easily add ingredients.

Cuisinart ICE-30BC Pure Indulgence 2 Qt. Frozen Yogurt-Sorbet & Ice Cream Maker $89.95 Whether you're making a light lime sorbet to cleanse the pallet between courses, a rich cookie sundae crunch ice-cream for your son's Boy Scout troop, or snazzy raspberry frozen margaritas for girls' night, Cuisinart has the answer. The Cuisinart Automatic Frozen Yogurt-Ice Cream & Sorbet Maker helps you create scrumptious frozen desserts and drinks to pamper and entertain your family and friends. Store the double-insulated freezer bowl in your freezer and you'll be prepared to whip up treats in less than 30 minutes without using ice or salt. The transparent top locks into place for safety and convenient monitoring while the automatic mixing arm gently folds in air and your fresh ingredients to ensure a smooth, creamy consistency in all of your frozen confections. The Cuisinart ICE-30 holds up to 2 quarts of prepared frozen dessert. The non-stick chamber and mixing arm are effortless to clean. An instruction booklet with recipes is included to help start the fun. Indulge in frozen luxury anytime w Features: Fully automatic Brushed stainless steel housing with embossed logo Heavy-duty motor makes frozen desserts or drinks in as little as 25 minutes Large ingredient spout for adding mix-ins Double insulated freezer bowl holds up to 2 quarts of frozen dessert Capacity: 2 Quarts Batch Freeze Time: 25 minutes Labor: 1 year limited Parts: 1 year limited

Cuisinart Frozen Yogurt/ Ice Cream/ Sorbet Maker $65 Enjoy tasty cold treats anytime with the Cuisinart Automatic Frozen Yogurt/ Ice Cream/ Sorbet Maker (ICE21). This 3-in-1 electric machine can produce up to 1-1/2 qts of ice cream, frozen yogurt, or sorbet in as little as 20 minutes. It's also a cinch to operate -- all you have to do is put the ingredients in and turn the machine on. And with the ICE21's heavy-duty motor, fully automatic paddle, and double insulated freezer bowl, it's both easy and fun to make your favorite healthy frozen snacks. In addition, this automatic maker features a large spout for adding ingredients and a transparent locking lid for watching your ice cream being made. Plus, it's easy to clean so you can can spend more time enjoying your frozen delights and less time cleaning up the preparation process! Easy To Use:Simply place the ingredients in the machine and turn it on Curb Your Cravings:Hungry? Not a problem. You can enjoy home made frozen treats in as little as 20 minutes You're The Chef:Put your own spin on your favorite flavors or invent a new one

Cuisinart ICE-30BC Pure Indulgence 2-Quart Automatic Frozen Yogurt, Sorbet, and Ice Cream Maker (Refurbished) $134.51 Specialty appliance is a fully-automatic frozen yogurt, sorbet and ice cream makerKitchen appliance has brushed stainless-steel housing and a heavy-duty motorWith the Cuisinart dessert maker, frozen treats are ready in as little as 25 minutesGreat for entertaining or everyday useSimply add ingredients, turn the machine on, and frozen drinks and desserts are ready in minutesFrozen dessert maker features a double-insulated freezer bowl that holds up to 2 quarts of frozen dessertLarge ingredient spout for easily adding favorite mix-insEmbossed Cuisinart logo on frontInstruction book and recipes includedMeasures approximately 8.25 inches x 8 inches by 11.25 inchesThis high-quality item has been factory refurbished. Please click on the icon above for more information on quality factory-reconditioned merchandise.

Yonanas Frozen Fruit Ice Cream Treat Maker $49.95 Yonanas Frozen Fruit Treat Nominated for Fruit Logistica Innovation Award 2012! Made from frozen bananas and other frozen fruit, each serving is produced by this frozen treat machine created and manufactured by Healthy Foods, LLC. The company has partnered with Dole Food Company, Inc., the world's largest producer of high-quality fruits and vegetables. Are you bananas for ice cream? Now you can have that soft-serve treat without the guilt! Yonanas is a dessert maker that takes frozen ripe bananas and churns them into a delicious, creamy, healthy treat that is sure to tickle your tastebuds! Customize your banana ice cream with different fruits to create your favorite flavor and increase your antioxidants without the preservatives and added sugar and fat. You can even add in chocolate and nuts to your fruit for an even more decadent dessert! Bananas are considered a "Superfood", contain potassium, fiber, vitamin C and B6, and only 110 calories. You can beat two birds with one stone by satisfying your sweet t

Ice Cream $15.36 Ice Cream! The Whole Scoop, is an in-depth definitive book about the great American passion. Designed to take the mystery out of making ice cream but not the magic, this delightful book is not just a cookbook but a how-to guide for ice cream makers. Ice cream lovers will find hundreds of recipes from creamy-rich gourmet ice cream to healthful yogurt to crisp tart sorbets. Part One, Freeze It, offers recipes for every sort of frozen dessert, including not just dairy ice creams, sherbets and frozen yogurts, but also non-dairy delights such as French sorbets, Italian sorbetti, and rice-based and soy-based ice creams. Part Two, Perfect It, offers an in-depth explanation of the variables influencing ice cream quality including the ingredients used, the way they're mixed, and how they're frozen and stored. Detailed instructions are offered on how to develop, evaluate, and perfect new flavors. Part Three, Embellish It, offers tantalizing suggestions for all occasions including combining eye-appealing colors with taste-tingling flavors to create swirled marbles, layered rainbows or molded bombes. Ice Cream! concludes with three indispensable appendices: an alphabetical reference of two hundred formulas for creating new flavors, a glossary of ice cream lovers' jargon; and sources for specialized equipment and hard-to-find supplies. Ice Cream! is truly The Whole Scoop.

Musso 1.5-qt. Lussino Ice Cream Maker $699.95 Designed for making ice creams, sorbets and frozen drinks, the Lussino Ice Cream Maker produces up to 1.5-quarts of ice cream in less than 30 minutes. This commercial-quality machine has a self-contained freezer-compressor, which enables a variety of homemade frozen desserts to be made with a quick turn-around time between batches. A timer, working in conjunction with the Churn and Chill switch, makes operation simple. Made of heavy gauge stainless steel, this machine includes a removable stainless steel blade. Stainless steel bowl is non-removable, yet easy to clean. Clear lid allows viewing of contents as it processes. Made in Italy. Please Note: Gift Wrapping is not available for this item.

Cuisipro® Ice Cream Maker - 1 Quart $59.95 Treat your family to all-natural frozen treats with the Ice Cream Maker by Cuisipro®. This manual ice cream maker allows you to make gourmet ice cream, healthy frozen yogurt, refreshing fruit sorbets and creamy non-dairy soy desserts in 20 minutes or less. With just a few simple ingredients and the 1 quart premier ice cream maker, you will be able to create frozen masterpieces in no time. The Cuisipro® Ice Cream Maker features a patented Chillfast® cylinder, plus a double-walled freezer cylinder holder for extra insulation. This ice cream maker is easy to use and clean - and uses no electricity, salt or ice. The freezer bowl and hand-cranked paddle do the work. Simply freeze the Chillfast® cylinder overnight, add your favorite ingredients and turn the handles occasionally. Makes 1 quart of ice cream, sorbet, frozen yogurt and frozen drinks.Features: • Uses no electricity, salt or ice; freezer bowl and paddle do the work • Features the patented Chillfast cylinder, plus a double-walled freezer cylinder holder for extra insulation • Freeze Chillfast® cylinder overnight, add your favorite ingredients and turn handle occasionally • Makes 1 quart/1 L of ice cream, sorbet, frozen yogurt & frozen drinks • Easy to use and easy to clean • Color: WhiteSize: 11"tall x 10 3/4"wide x 8"deep Capacity: 1 quart (1 liter)

Making Ice Cream and Frozen Yogurt $6.84 Since 1973, Storey`s Country Wisdom Bulletins have offered practical, hands-on instructions designed to help readers master dozens of country living skills quickly and easily. There are now more than 170 titles in this series, and their remarkable popularity reflects the common desire of country and city dwellers alike to cultivate personal independence in everyday life.

The Ice Cream Maker Companion $8.03 Here are more than 100 delicious ice creams, sorbets, and frozen desserts to create at home. From the traditional to the exotic, the creamy and decadent to the light and refreshing, this book has it all. Step-by-step instructions and explanations of kitchen tools and techniques make it easy to create frozen delights in any kitchen. Mouth-watering recipes include: Chocolate Fudge Ice Cream Vanilla Sweet Chili Ice Cream Pomegranate Sorbet Fruit Salad with Limoncello Sorbet Pink Fig Sorbet Cacao French Vanilla Ice Cream Fried Ice Cream Baked Alaska Chocolate Pavlova with Vanilla Ice Cream

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