Dash Diet : A cursory meal plan review.
I was just told about the DASH diet, a low sodium diet that helps lower hypertension and cholesterol, among other preventable lifestyle and diet related diseases. After checking out the website and a sample menu, here is my critique. Please keep in mind this is just an inital impression, from a holistic and whole foods perspective, and I have not read the book. From what I gather, the book includes wonderful strategies for lifestyle changes and tracking progress, which are great tools if you are disciplined enough to follow through on your own. Overall, I see a focus on calories, not quality, and no attention to individual needs, such as dairy or wheat intolerance or sensitivity, food combining, or constitutional needs. What I see lacking are dark leafy greens, and a variety of grains such as brown rice or quinoa, and other whole foods.
If you have read the book, or have experienced this dietary system, please feel free to share your comments! Here is a sample menu, with my comments in ALL CAPS. ::
For info on heath coaching with me, for personalized recommendations, read here.
|The DASH diet is rich in fruits, vegetables, low-fat and nonfat dairy, and includes whole grains, nuts/beans/seeds, lean meats, fish, poultry, and heart healthy fats. The meal plans help you visualize how to put the DASH diet into practice. In order to help avoid hunger in between meals, the meal plans in The DASH Diet Action Plan include protein at every meal and snack, and include lots of bulky, filling low calorie foods.|
Oatmeal with Applesauce
WHAT KIND OF OATMEAL? STEEL CUT, OR HIGHLY PROCESSED QUICK OATS?
Whole Wheat English Muffin with Jam
I AM NOT A FAN OF ‘LIGHT’ PRODUCTS. THEY ARE MUCH MORE PROCESSED THAN ‘WHOLE’ MILK VARIATIONS. HOWEVER, SOAKING GRAIN CEREAL OVERNIGHT IN WARM WATER AND A SPOONFUL OF YOGURT IS A VERY TRADITIONAL AND HEALTHFUL WAY TO PREPARE BREAKFAST GRAIN CEREALS. TRY IT!
GREAT! VERY ANTI-INFLAMMATORY
Chicken Waldorf Salad
WHAT KIND OF BREAD? WHOLE GRAIN?
SINCE WHEN DO CARROTS NEED TO BE INFANTILIZED, PUT THROUGH HEAVY MACHINERY, AND BAGGED IN PLASTIC? JUST EAT CARROTS FOR CRYING OUT LOUD!
WHOLE, UNHOMOGENIZED, OR BETTER YET, RAW MILK. OR DON’T DRINK MILK! ARE YOU A BABY COW?? I’M PRETTY SURE THE DAIRY COUNCIL WAS IN ON THIS MENU PLANNING…
HMMM. MELON IS GREAT, BUT TO AVOID DIGESTIVE UPSET, WAIT AT LEAST 30 MINUTES, OR MORE, AFTER YOUR MAIN MEAL. MELON, AND CITRUS FRUITS SHOULD BE EATING ALONE, OR SUFFER THE GASSY CONSEQUENCES…IE THEY DIGEST VERY QUICKY, AND YOU MAY HAVE TOO MUCH ELSE IN THE DIGESTIVE SYSTEM BLOCKING THEIR BREAKDOWN AND ABSORPTION.
Light String Cheese
I CAN ONLY IMAGINE KIWIS ARE IN SEASON WHERE YOU LIVE THIS TIME OF YEAR…
Roasted Chicken Breast
Tomato Spinach Salad with Balsamic Vinaigrette
Apple Crisp Topped with Frozen Yogurt
I’M REALLY NOT SURE ABOUT THIS FROZEN YOGURT ‘STUFF’…BUT OTHERWISE, THIS DINNER LOOKS SWELL. MAKE YOUR OWN BALSAMIC DRESSING, AND AVOID THE BOTTLED VERSIONS:
Sea Salt + Pepper
Freshly Squeezed Orange Juice
Wheaties® with Skim Milk Topped with Ripe Raspberries
I FIND IT ODD TO SEE A BRAND NAME CEREAL RECOMMENDATION, BUT I’M NOT SURPRISED. THIS BOOK IS WRITTEN BY A REGISTERED DIETICIAN, WHOSE FIELD IS HEAVILY INFLUENCED BY USDA GUIDELINES, WHICH IS HEAVILY FUNDED BY BIG AG./ BUSINESS. BOXED CEREALS ARE HIGHLY PROCESSED, DENATURED, THEN FORTIFIED, FOOD LIKE SUBSTANCES. THEY ARE NOT FOOD!
Cinnamon Raisin English Muffin with a Smear of Light Cream Cheese
AGAIN, IF YOU CAN TOLERATE DAIRY AT ALL, GIVE YOURSELF THE FULL FAT, ORGANIC, PASTURE RAISED VARIETIES. THIS DOES NOT APPEAR TO BE A WHOLE GRAIN BREAD PRODUCT…
Turkey and Light Swiss Cheese on Whole Wheat, Smothered with Cranberry Sauce,
GREAT IF YOU’RE NOT GLUTEN SENSITIVE
Topped with Romaine Lettuce Leaves
THAT ALL SOUNDS GOOD!
IF IN SEASON, LOCAL, ORGANIC…
Handful of Almonds
Italian Bread Dipped in Olive Oil
SEE IF YOU CAN FIND UNREFINED OIL WHENEVER POSSIBLE. MANY OILS GO RANCID RATHER QUICKLY, AND HAVE LOST MUCH OF THEIR NUTRITIONAL VALUE WHEN UNDERGOING THE REFINEMENT PROCESS.
Grilled Salmon with Barbecue Sauce
WILD SALMON, OF COURSE! CAREFUL OF PREMADE SAUCES THAT CONTAIN HIGH FRUCTOSE CORN SYRUP AND OTHER HARMFUL ADDITIVES.
New Petite Red Potatoes
French-style Green Beans, Dusted with Crushed Hazelnuts
THOSE FRENCH BEANS LIKE FROM THANKSGIVING? I THINK WE’VE HAD ENOUGH OF THOSE, THANK YOU. AND CANNED FOOD IS NOT SO GREAT FOR YOU ANYWAY, SO HOW ABOUT SOME LOVELY FRESH GREEN BEANS! CRUSHED HAZELNUTS SOUND LOVELY!
Hearts of Romaine Lettuce Spiked with Grape Tomatoes, Olive Oil Vinaigrette
Very Berry Sundae
(Strawberries, Blueberries, and Blackberries on Light Vanilla Frozen Yogurt)
WHERE DO YOU GET FROZEN YOGURT? DOES IT COME IN A REGULAR ICE CREAM CONTAINER, OR AS I RECALL, A MACHINE? TRY COCUNUT MILK ICE CREAM OR RICE MILK ICE CREAM