Health Benefits of the DASH Diet and 9 Delicious Recipes

It’s been ranked the No. 1 Best Diet Overall for five years in a row by “U.S. News & World Report.” No, it’s not some gimmicky, quick-results-promised fad diet. This diet -- the DASH diet (“DASH” is the acronym for Dietary Approaches to Stop Hypertension) -- was developed for research sponsored by the U.S. National Institutes of Health (NIH) and was originally designed to help lower blood pressure by way of diet. Interestingly, the plan showed improvements in other areas of health, such as reduced risk of cancer, heart disease and diabetes. And, yes, weight loss! So how does one get started on the DASH diet? The plan is based on eating real foods and plenty of fruits and vegetables. It encourages low-fat or non-fat dairy, plus whole grains and some nuts, beans and seeds. While emphasizing lower sodium intake, the DASH diet plan is rich in calcium, potassium, magnesium and fiber. Lean meats, fish and poultry are included, but the plan can be followed by vegetarians too. Overall, the DASH diet plan is a healthful, flexible eating approach. It can be delicious. Give it a try by enjoying these tasty DASH diet-friendly recipes!

1. Grilled Banana Split Breakfast Bowl, Eating plenty of produce is a key part of the DASH diet plan. You’ll kick-start your day on a healthy note by enjoying a big, scrumptious bowl of fruits for breakfast. And you’ll be delighted that this recipe is inspired by dessert: a banana split! Here you’ll be quickly grilling or pan-grilling the banana for taste intrigue. (You can skip the grilling if you’re in a rush.) A naturally flavored fat-free Greek yogurt is the dairy pick of choice, which provides high-quality protein to balance the meal. Plus, there’s a little sprinkling of chocolate chips for added flavor and fun, showcasing that chocolate needs to be limited, but not off limits. CALORIES: 496

2. Herbed Wild Mushroom Oatmeal, If you compare a breakfast bowl of cornflakes to oatmeal, the oatmeal provides more satiety (a feeling of fullness) and may contribute to lower calorie intake at lunchtime. That’s what a new study in the Annals of Nutrition and Metabolism finds. This recipe is a bowl of delightful, filling oatmeal, but with a twist. Rather than adding anything fruity or sugary, this oatmeal is 100 percent savory. It’s packed with sauteed wild mushrooms, and fresh rosemary provides an herbal note. The star is the egg on top. You can sprinkle the oatmeal with Romano cheese, if you prefer. It’s kind of like risotto. And it’s a breakfast-recipe keeper. CALORIES: 252

3. Easy Middle Eastern Hummus Wrap, Wraps are an ideal culinary vehicle in which to easily boost vegetable intake. It doesn’t get much simpler than tossing ingredients onto a tortilla and wrapping them up for lunch. For this recipe, you’ll start with a whole-grain tortilla -- just an eight-inch one to assure it can hold the fillings, but without providing excess carbs. Then you’ll stuff the wrap with fresh ingredients offering Middle Eastern flair. Hummus is the main feature, so choose one that you love -- or make your own. Tomato, cucumber, red onion and baby lettuce give body and bite. Lemon zest or sumac (a Middle Eastern spice) provides cool tang. And the addition of fragrant fresh mint makes this vegetarian wrap seem extra special! CALORIES: 302

4. Leafy Rotisserie Chicken Salad With Creamy Tarragon Dressing, Have a hankering for a creamy, comforting chicken-salad sandwich? Try this: It’ll satisfy your taste buds while still fitting into the DASH diet plan. One trick to keeping it trim is using a cleverly healthful salad dressing. You’ll just toss cannellini or other white beans, white balsamic vinegar, extra-virgin olive oil, garlic and fresh tarragon in a blender and whirl. The beans make it creamy while sneaking extra fiber and protein into your salad. The salad recipe is kept simple from there. You’ll top a bed of mesclun or baby arugula with cubes of rotisserie chicken breast (preferably organic), red grapes, cucumber, toasted pine nuts, more beans and tarragon and black pepper. It’s a winner! CALORIES: 362

5. Spicy Bean Chili, When it’s chilly outside, a bowl of chili can quickly warm you up inside. If you prefer a vegetarian meal, this is it. Luckily, it only requires 20 minutes on the stovetop. It’s loaded with vegetable goodness, including onions, jalapenos, kidney beans and canned tomatoes. Interestingly, when tomatoes are processed to create the canned version, it makes the carotenoid lycopene in the tomatoes more available to your body than it is from fresh tomatoes. Lycopene, an antioxidant as well as a pigment that makes tomatoes red, is associated with lower risk of prostate, lung and stomach cancers. So you’ll be able to slurp up this robust chili knowing it has benefits beyond just fitting into the DASH diet. CALORIES: 273

6. Spinach-Stuffed Turkey-Burger Patties, Can’t decide whether you’d like a veggie or a turkey burger? You don’t have to. You can sink your teeth into both -- all in one patty! Basically, this starts as a turkey burger, then the addition of a significant amount of fresh baby spinach gives it vegetable-lovers’ appeal. It incorporates other nutritious ingredients, such as oats, garlic, lemon juice and an egg, to provide a just-right taste and texture too. Worth noting is that the duo of spinach and egg provides a healthful dose of eye-friendly lutein and zeaxanthin. Serve this bodacious burger as desired, such as on a whole-grain bun with your favorite vegetable toppings and a dab of Dijon. CALORIES: 172

7. Super Green Smoothie, Drinking a smoothie as a snack can be one of the easiest and tastiest ways to enjoy fruits or vegetables or both. The bevy of produce as well as the natural vivid green color of this recipe indicates it’s one of the healthiest. The fruit highlight here is mango, which provides all of the vitamin C you need in the day in one serving of this smoothie. It also features fresh ginger and jalapeno, giving it a nice kick. If you like, whirl up the smoothie in the blender, pour it into a thermos or reusable bottle and take it to go. Just keep it chilled and drink it preferably within a couple of hours. It’s a quenching treat for your taste buds. CALORIES: 133

8. Ricotta and Pomegranate Bruschetta, Bruschetta is traditionally Italian garlic toasts with a tomato-based topping. Nowadays it’s common to call any topped appetizer-size toasts “bruschetta.” This recipe provides a sweet-and-savory way to enjoy these bread-based bites. Small slices of toasted whole-grain fruit-nut bread (like raisin-pecan) are topped with a lemony, low-fat ricotta cheese, sprinkled generously with fresh pomegranate arils (seeds) and accented with fresh thyme. Pomegranate arils aren’t just uniquely chewy and sweet, they’re a great source of fiber. All together, this fruity take on bruschetta is a palate-pleasing bite that seems rather luscious. Serve it up at your next party. CALORIES: 261

9. Chocolate-Mint “Ice Cream”, This technically isn’t ice cream. But it’s amazing how much it seems like it, considering that it’s made with just three simple ingredients: frozen bananas, cocoa powder and peppermint extract. The texture of it is spot on. The full-flavored combination of cocoa and peppermint helps disguise the banana flavor. You’re basically getting a potassium-rich fruit serving in one of the most dessert-like ways possible. The bonus is that it’s so easy to make -- just purée it in a food processor. That’s it. Have a supersize scoop of it right after a workout. Your muscles will thank you! CALORIES: 94

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8 Ways To Lose Weight That Have Nothing To Do With Food

If you're having a hard time losing weight, you might want to consider switching things up. Dieting often goes hand-in-hand with weight loss, but strict diets are not the only way to shed excess weight.

Take a peek at these simple yet powerful ideas:

1. Make time to play.

Having a childlike mindset and allowing yourself to be playful every day (even if it's just for five minutes) is extremely beneficial to weight loss. When we let go of stress and responsibilities by laughing, goofing around, and truly having fun, we're less likely to turn to food and overeating to find pleasure. Playing gives us a powerful endorphin rush unlike anything else!

Next time you're by the park, pull over and go on the swings for a few minutes. Cuddling with your partner? Turn it into a funny wrestling match. Mold something with clay, or grab one of those adult coloring books. Hanging out with friends? Play a game together!

2. Look at your screens less.

The more time you spend scrolling through your phone, the less likely you are to get up and be active. It's much easier to stay on the couch with a bag of chips than it is to get up and go for a walk outside.

Along with that, if you're constantly checking out what other people are doing, eating, wearing, and experiencing, you may feel overwhelming jealousy in comparing yourself. That attitude can lead you straight to the kitchen cupboards, ending in weight gain.

Give yourself a designated time when you're off technology each day (and stick to it!).

3. Try dry brushing.

Dry brushing helps to unclog pores to get rid of toxins more easily (so they do not get stuck in the skin). It helps to cleanse your body inside and out, and gives you an energizing sensation. When you feel good, you're more likely to eat foods that make you continue to feel great throughout the day.

4. Create something.

Find a hobby that you're passionate about, something that allows you to get inspired and feel creative. Not sure what could work for you? Think outside the box: dancing, rock climbing, journaling, decorating, fashion, animals, volunteering, writing jokes, planning an event, or sewing!

5. Eliminate negative self-talk.

Take an inventory of your day-to-day mindset around food and your body. If you are constantly overwhelmed with body shame, embarrassment, and guilt, then it may be time to slowly unwind those voices until a neutral or positive voice takes over.

Do your best to love and appreciate your body right now. Practice this by hearing the negative voice and interrupting it with a thought like, "I am deserving of love," or "My body deserves to feel amazing!" When you give love and respect to your body it will start to feel safe and at ease. Your body will treat you how you treat it.

6. Find a way to cope with stress.

Tragic, unexpected events occur in our lives. Small, annoying situations arise as well. Allow yourself to cope with these situations in a productive way. Do your best to figure out what you need, and take time to make sure you get it. When you're taking care of yourself, your body takes care of you (and in turn gets rid of excess weight more easily).

7. Get enough sleep.

You've heard this before, but seriously, get quality sleep, and as much of it as you can. Sleep helps you maintain a fit and healthy body. It gives you the energy you need for a productive day.

Sleep deprived? Start simple with going to bed 20 minutes earlier, or set out everything you need for the following day the night before and sleep in 20 minutes later. Instead of three snooze-alarm resets, let yourself do one (snoozing only makes you feel MORE groggy!). Sleep deprivation is a form of stress. When your body's stressed, as mentioned previously, it will make it much harder to lose weight.

8. Start earthing.

This simple concept is to get outside every day and touch the earth in some way. You could set your bare feet down in the yard, touch a tree, lie in the grass, swim in the ocean, or hold a leaf. It might sound silly, but it can provide you with a feeling of nourishment and peace. The longer you do this, the more beneficial it will be.

How does this help with weight loss? It gives you a moment to pause, to just be. When you’re present more often, you aren’t as likely to make impulsive decisions around food that leave you feeling sluggish.

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Are Grapes the New Miracle Fat-Burning Food?

It turns out that the common grape, loved by many for its natural sweetness, may have more to offer
health seekers than its role as an easy everyday snack. No, it’s not a new “frankenfood,” but rather a compound found in grapes may help the body burn fat, according to a study published in the January 2015 issue of the Journal of Nutritional Biochemistry.

What the Research Says

The study pinpoints a phytochemical in muscadine grapes called ellagic acid as the key to reducing harmful belly and liver fat, which are the bellwethers for obesity, metabolic syndrome, heart disease and Type 2 diabetes. In a review of the science, the authors of this study noted that a daily intake of as little as 2.3 milligrams of ellagic acid per pound of body weight was associated with 25 percent less fat mass and better blood sugar metabolism. That translates to about 340 milligrams of ellagic acid per day for a 150-pound person.

How Many Grapes Would It Take?

In case you’re wondering, you probably can’t count on grapes alone to meet that level. Dietary sources of ellagic acid include fruits, vegetables and nuts, so a total-diet approach is the best way to increase overall ellagic acid intake. In addition, the study authors couldn’t say if ellagic acid alone was responsible for the fat-burning benefits or if it was something about the complex matrix of nutrients intrinsic to whole foods. For these reasons and more, it’s smart to seek out foods rather than supplements.

More Reasons to Love Grapes

Recent research on a related species, the California table grape, offers even more reasons to love grapes. Two studies presented at the 2015 Experimental Biology symposium found that grapes may promote optimal fat and glucose metabolism, which is important for the 35 percent of U.S. adults classified as prediabetic and at risk for developing Type 2 diabetes.

Some people think fruit and diabetes don’t mix, but expert opinion differs: These findings support the American Diabetes Association’s recommendation to enjoy fruit as a nutrient-packed carbohydrate choice within a healthful meal plan.

Ideas for Including Grapes in Your Diet

The simplest way to enjoy grapes is to give them a good rinse and pop them in your mouth, preferably when they’re at peak season. California table grapes are in season May through January, and muscadine grapes are in season September to October.

In the warmer months, grapes straight from the freezer are not only cool and refreshing, they make a naturally healthy bite-size alternative to other frozen desserts. Additional ideas include enjoying grapes “on salads, as a snack or especially as an hors d’oeuvre,” shares Marissa Beck, M.S., RD, Seattle-based registered dietitian working in corporate wellness and sports performance.

Bottom Line

The study on ellagic acid in grapes is the first of its kind to describe just how the compound may be responsible for burning fat. While promising, it still needs to be replicated. Until then, what we do know is that ellagic acid is found in naturally healthful foods that belong in a balanced diet with or without this new study. Even better, since grapes are a fruit, they’re a healthy source of carbohydrates, says Beck. Best of all, grapes are a practical and affordable way to add good nutrition to snacks and meals for kids and adults alike.

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How to Get Rid of Arm Flab with 7 Tips Concerning Workout and Food

Both men and women can have problematic arm flab if they eat excessively and discontinue performing regular workouts. The most usual region of flab appears in the triceps of your arm. This is situated beneath your upper arm region where it can be unimpressively jiggle once you raise your arm. Unluckily, there is no easy solution to eliminate the flab once it is there already. You need a time to perform a mixture of aerobic workout and renovate your diet to gain the most noteworthy distinction. Here is how to get rid of arm flab.

Tip #1: Enroll in a gym.

Join with your nearby gym to perform weight exercises two to three times weekly. Make sure to inquire from your coach regarding doing something to work out your legs together with your arms. A complete exercise will assist you burn extra calories to lessen your body fat.

Tip #2: Do the workout at home.

Put aside money and practice the workout plan in your home. Utilize a five-pound free weight to perform bicep twists. While being seated on a tough chair, cling to the weight in your left or right hand when you place your feet on level with your shoulders.

Tip #3: Try this exercise.

Sustain your arm by placing your other hand beneath the arm. Raise up the liberated weight gradually until it is in similar level with your shoulder. Cling to the position about one second then gradually carry the liberated weight downward. Do this workout on your arm with approximately eight lifts, but not more than fifteen. Change the position and do again the exercise for your other arm.

Tip #4: Perform another series of weight lifting exercises.

Relax for 15 minutes then return to perform another series of lifting with your liberated weights, doing again similar steps like before. Perform another series following another 15 minutes relaxation. It is essential to perform about three sessions every day then gradually raise it to 20 weight lifts each arm for several weeks. Performing triceps kickbacks are also useful for lessening slackness in upper arm. You can use a five-pound weight for this type of exercise.

Tip #5: Take a look at your diet.

Examine your diet and distinguish the foods you consume that add up to your weight. For a start, you can keep away from consuming foods bought in fast food chains. Consume lots of fruits and vegetables, meats containing lean fat and foods with essential oils such as omega-3 fatty acids to lower your bad cholesterol level. The foods loaded with omega-3s include flaxseed, salmon, sardines and walnuts.

Tip #6: Perform cardiovascular or aerobic workout.

This will assist you burn up to as much as 1,000 calories during a one-hour session. You can discuss with a gym instructor regarding the type of cardiovascular workouts you can perform. Perform this type of exercise gradually, particularly if you are just beginning.

Tip #7: Practice a mixture of cardiovascular workouts.

You can include regimens such as stepping, exercising on a stationary bike or swimming. Increase to probably performing tremendous cardiovascular workouts such as rock climbing, rowing or cross-country skiing. The more you perform aerobic workout, the more calories you will burn, which will lead to the decrease of flab beneath your arms as well as other parts of your body.
Learn how to get rid of flab in your arms with the secrets provided herein. You can always workout and diet all at the same time.

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