DASH Diet Books. Finally, the #1 ranked DASH diet is popularized and user- friendly. Unlike any diet before it, DASH, which stands for Dietary Approaches to Stop Hypertension, came out of groundbreaking NIH- funded research. On the heels of the best- selling The DASH Diet Action Plan comes The DASH Diet Weight Loss Solution. Both books have become NY Times bestsellers because they make the DASH diet so easy- to- follow. The first book introduced the DASH Diet and is tops for controlling blood pressure and cholesterol. To complement these books, we have the authoritative cookbook, The Everyday DASH Diet Cookbook. Just released and already a NY Times bestseller, The DASH Diet Younger You updates DASH, by pumping up the plants and using all additive- free, natural foods. Learn how the DASH diet fights 3 causes of premature aging, Oxid- aging, Glyc- aging, and Inflamm- aging. ![]() The DASH Diet Younger You also includes the key foods to promote a healthy gut microbiota, which is linked to lower inflmmation, easier weight control, reduced auto- immune dysfunction, stronger immunity, improved glucose metabolism, and better mood. They are the top DASH diet resources for better health. All books feature 2. DASH fit into your real life. ![]()
These books are the ultimate combination for healthy weight and improved health. And they are written by the leading dietitian and DASH diet expert, Marla Heller, MS, RD. What makes these books unique? Meal plans, carefully balanced to quench hunger and avoid blood sugar spikes that trigger cravings, and they are so flexible, with a variety of your favorite foods. And our readers report, . ![]() ![]() Some people, even some scientists who study ketogenic metabolism, have the idea that ketogenesis is somehow abnormal, or exceptional; an adaptation for emergencies only.There are several books written by nonprofessionals, that are inaccurate and don't even understand the principles of the diet plan. Marla Heller, MS, RD, is the DASH expert dietitian. Rich in fruits, vegetables, whole grains, low- fat and nonfat dairy, lean meats, fish, beans, and nuts, DASH is grounded in healthy eating principles that lower blood pressure; reduce the risk of heart disease, stroke, and some types of cancer; and support reaching and maintaining a healthy weight. No diet has a medical pedigree like DASH, and these books provide simple, actionable plans that can fit seamlessly into everyone's life and lifestyle. They include: 2. 8 days of meal plans at different calorie ranges. DASH- friendly recipes and shopping lists. Tips for eating on- the- run. Advice for healthy weight loss and exercise for every lifestyle. Now, you can revolutionize your health and change your life- without medication. There are no magical combinations, no forbidden foods- just fabulous, healthy eating! Download Free Cookbook With Weekly Mediterranean Diet Meal Plan. The Fast Metabolism Diet: Eat More Food and Lose More Weight by Haylie Pomroy, Hardcover. CHAPTER ONEHow Did We Get Here? We are asking more of our bodies than at any other time in the history of civilization. We ask them to live on food that is of a much lower quality than ever, thanks to all the chemical additives, preservatives, and processing. We pump ourselves full of sugar and artificial sweeteners, hormone- riddled dairy products, and foods like wheat and corn and soy that are so genetically modified, it’s a wonder we can even digest them. We live in a world with depleted soil, polluted air, and water teeming with environmental chemicals. We eat and drink from plastic containers that leach even more chemicals into our foods and drinks. Metabolism involves a vast array of chemical reactions, but most fall under a few basic types of reactions that involve the transfer of functional groups of atoms and. And, we live with great amounts of often crushing, overwhelming stress. Given all this, no wonder you don’t feel great. You’re tired all the time, you get sick too often, or you’ve gained a few extra pounds (or a few dozen extra pounds). Every day, I see clients who need to make a change in their lives. Some are sick; others are not sick yet, but are headed in that direction. They all need to lose some weight so their bodies can function better. And they need to change now. ![]() They feel as if they are wasting precious time- -precious days and hours and minutes when they . Maybe you’ve lost a lot of weight in the past- -4. Maybe you’re just so tired of dieting that you’re hoping, beyond hope, that there might actually be a better way- -a way that would allow you to eat again. I’m sorry that nobody ever properly explained to you how your body really works when it comes to food, and how your body chemistry, not you, is to blame. I’m sorry that stress has tipped you into a cycle you feel you can’t escape, and you are angry or depressed or even scared about your health and the shape of your body. I’m going to show you another way. ![]() The foods you eat and the lifestyle you choose should create energy and strength for you, not fatigue, obesity, sickness, desperation, or self- loathing. Yet once you’ve slowed down your metabolism, study after study has demonstrated that the metabolic rate does not easily return to normal, even after resuming a normal diet. When you starve yourself, your body adjusts to subsist on a smaller number of calories by slowing down your metabolism. That means that whenever you go off your diet, you’re likely to gain weight with a vengeance. Your body is just trying to save you from future famine. When you are under tremendous stress, your body excretes crisis hormones signaling it to store fat and burn muscle. When you are overloaded with chemicals, pesticides, and pollutants, the body creates new fat cells to house these toxins, so you don’t become poisoned and sick. And when you consume food that is devoid of nutrients or contains artificial dyes, flavorings, and sweeteners, the body does its best to survive these foreign substances by slowing down the metabolism and minimizing the damage to the body’s system as a whole. The very world we live in puts us all at risk for a slow metabolism. We’re about to change all that. It’s time to move beyond blame and regret and self- loathing, and into the future. This is the paradigm shift your body needs, and it will create a new, healthier version of you. The new you views food as a tool to repair damage and restore health. The new you loves fruits and grains and protein and healthy fats. The new you knows how the body reacts to specific foods and strategic eating, and the new you has all of the resources to get the weight off and keep it off for good. We are going to find the new you, and we’re going to do it now. It’s going to take a little work, but it’s nothing you can’t do. I’m not going to ask you to starve yourself ever again. That’s likely what got you into this mess in the first place. So let’s draw a line in the sand. No more business- as- usual. If food has been your enemy in the past, that’s all over. Now, we’re stepping into your future, where food is your medicine. Even if you’re 1. You need to learn how to Unwind stress, Unlock fat, and Unleash your metabolism. You wouldn’t try to repair a TV or a car without understanding how either is made or functions, and the same should hold true for the amazing biological masterpiece that is you. So first up, let’s discuss what metabolism is and does. Then we’ll look at some common misconceptions about food and weight loss that may have held you back in the past. WHAT IS METABOLISM? This book is all about repairing the metabolism- -but what is the metabolism, exactly? Metabolism is a process, not an object. Specifically, the metabolic process consists of chemical reactions that occur in the cells of all living organisms to sustain life. It’s the change or transformation of food into either heat and fuel or substance (muscle, fat, blood, bone). At any given moment, your metabolism is either burning, storing, or building. You have a metabolism because you are alive, and life requires energy. We all need energy to survive- -to breathe, move, think, and react- -and the only way to acquire this energy is from the consumption and metabolism, or transformation, of food. We need fuel, and we need substance. A healthy metabolism and a functional metabolism allow us to have just the perfect amount of energy available, an appropriate amount of reserve energy stored and ready for use, and a strong and stable structure (the body). YOUR INNER BONFIREBefore we jump into the nuts and bolts of the Fast Metabolism Diet, let’s consider why your metabolism may have slowed down in the first place, and why weight loss hasn’t come easy for you. Remember, your metabolism is your body’s system for dealing with the energy you take in through food. The metabolism shuttles that energy into different directions according to what you eat and what you do. The beauty of your metabolism is that it can be manipulated, because how you eat and move and live affects how much of your food is stored as fat, how much is used as energy, and how much is devoted to building the structure that is your body. This manipulation is what I learned about when I studied animal science. The animal science industry uses this knowledge of energy, storage, and structure to create livestock that is ideally proportioned for use as food, to the tune of billions of dollars of profit. The metabolism can also get you into trouble because you can inadvertently manipulate it to create a body you don’t want. Dieting, nutrient- -void foods, and living with too much stress slow down your metabolism when it should be sped up. When you gain weight, feel blah, even get sick with a chronic disease, those are all coping mechanisms your body creates in response to your actions or environment, like the frogs that grow three legs in polluted swamps. Your butt or your belly could be protruding because of the very environmental, emotional, and biochemical ecosystem in which it is dwelling. FAST METABOLISM FACTYour metabolism reflects what you do by creating a body that can survive the conditions it is subjected to. THE SECRETS OF T3 AND RT3. One reason chronic dieting slows down your metabolism is that extreme dieting feels like starvation to your body. Starvation stresses the adrenal glands, which in turn induce a string of chemical reactions in your body that suppress normal production of the thyroid hormones that promote fat burning (T3), in favor of more production of a different thyroid hormone that encourages fat storage (reverse T3, or RT3). This is an oversimplification, but in essence, this fat- storage hormone, RT3, blocks the hormone receptor sites throughout your body, especially in your belly, thighs, and butt, like a goalie defending a goal against the ball. The fat- burning hormone (T3) can’t get in there and burn that fat for fuel. RT3 is a necessary hormone. Without it, we would all have to eat every two hours or we would die. This hormone gets secreted to tell your body not to burn those 5. It tells your body: “Careful, that might be all you’re going to get,” or “Don’t burn off that whole dinner, you might not get anything else to sustain you until 2: 0. P. M. You’d be darn sure to ration that food so you could survive. You wouldn’t want to eat it all the first day. That’s what RT3 “sees” when you get too stressed and you don’t eat enough: 4 cups of rice and 2 cups of beans. When your body produces too much RT3, it begins to store fat instead of burn it, even when you have plenty of fat already onboard. As I said above, RT3 acts like a goalie in front of the T3 receptor sites, blocking the ball (T3). Your brain, however, detects the presence of plenty of thyroid hormones, no matter what kind are circulating, so it steps down thyroid hormone production across the board. Your metabolism slows down in response, and then you begin to store everything you eat as fat, even healthful foods. The only way to reverse this process is to jump- start your metabolism again, and the best way to get started is to ditch old, mistaken beliefs about food that are literally weighing you down. First, let’s knock down some of the metabolic myths that are standing in your way, then in the next chapter we’ll discuss the five major weight- loss players that we’ll fine- tune with the Fast Metabolism Diet before we get to the yummy stuff . In reality, it’s exactly the opposite. I can’t tell you how many of my overweight clients come to me and tell me that they eat literally no more than 1,2. Often they also exercise five to seven days a week. Yet they still aren’t losing weight. They say things like, “I swear this is all I eat!” and “I promise I’m not cheating!,” as if I’m going to send them to the principal’s office for food- diary forgery. I believe them. Because eating less actually makes the situation worse! When your metabolism is too slow, you’ll store lettuce as fat, and you certainly won’t burn any fat. The premise is that by eating certain foods in phases, one can reset their metabolism, undoing years of damage caused by processed foods, caffeine and alcohol. And yes that is a hint: you can't have processed food, caffeine or alcohol during the diet. Cheese, soy, corn anything, refined sugar and wheat are also off the list. So why would I do this to myself? One word: Coachella. We leave on Thursday and I'm happy to say that even though I've been off the diet for a week and a half now, I've kept off the 1. And at times, it was tough. But the results went beyond my weight loss.. Which is why I decided to put together this post to help you make your decision before you try The Fast Metabolism Diet. What You Need to Get Started. First things first.. In order not to sabotage yourself, you'll need to make sure you have this stuff beforehand. The Fast Metabolism Diet book A nearby grocery store with organic options (you'll be heading there. I call him Mellow Yellow)Lots of ziploc baggies in various sizes. A water bottle (the Hydroflask keeps your water ice cold all day)Foodhuggers.. It happens for everyone at different times, some all in rush (like me losing 7 lbs the first week) and sometimes just barely (1 lb in Week 3). But when it does, and especially seeing how much you've lost at the end after still eating so much, it's glorious. Breaking an addiction to caffeine. Perfecting yummy new recipes like the Chicken and Quinoa Risotto and the Chicken Barley Soup. All the fresh, real food. Learning how to properly eat - - I went from Cheez- It's and Red Bulls for breakfast to cooking myself an egg on sprouted grain toast or making a smoothie before leaving the house. It became my second home. Constantly thinking about food. What I need to buy, when I need to buy it, what I should make, how I should make, what I have frozen, what's going bad, what I need to pack for work, what time I need to eat.. Phase 2 of every week. The Meat and Veggie Phase. I never want to see jerky again. Feeling like a shut- in and an outsider because I can't just casually do whatever my friends are doing since I have to rush home to prep or heat up a meal. Being the only sober one at a party. Not being able to run when I actually want to because it's not a Phase 1 day. Caffeine withdrawal - it was almost unbearable. Who It Will Work For. People who don't like to exercise. Haylie recommends you do 3 specific workouts a week to maximize the benefits of the diet, but I could barely fit any in. I went hiking twice and did bikram once throughout the 2. And I still lost 1. People who LOVE to cook. You'll be doing a lot of it. Carnivores. Virtually anyone else. Who It Won't Work For. Vegans and vegetarians.. Haylie says it can, but I just don't see how. At the very least its not ideal (also, I've never met a vegetarian who looked like they needed to go on a diet.. Hey, I shared what could almost pass for a kitchen with 1. I lived in NYC. People with crazy work schedules or odd hours. This diet was exhausting to do with a regular 8am- 5pm job. You have to really want to do this to prep all your meals beforehand and be able to heat them up or keep them cold in time to eat them with a weird schedule or outside of an office environment. Party animals. Look, I barely made it through the dozen or so social functions I went to on this diet. If your social life is really important to you, this is not the diet for you. This is for people who can deal with being a virtual hermit for a month. Anyone training for a fitness thing. For those people out there who may want to start this while training for half or a marathon or some other kind of event, don't. Your body needs more carbs than this provides and workouts are restricted. People who don't want to do it. For more on what I mean by that, read this. What I Learned. The vicious cycle of caffeine and alcohol are responsible for 6. I've gained as an adult. Aside from the fact that alcohol is just a bunch of sugar, I spent most of my days eating foods that would comfort my hangover: California burritos, pizza, penne bolognese, cheese, chips, french fries.. Less so because it was convenient and more because it made me feel better after a night out with friends. The caffeine helped me through the lack of sleep and therefore left my body with no time to recharge. Also: I haven't had one drop of caffeine since and no cravings for it either. Processed food is responsible for the other 4. It was literally all I ate. Sometimes I went weeks without cooking a healthy meal for myself and to substitute for that I would just down a box of Cheez- Its or heat up some pasta with jarred tomato sauce. My eating habits were literally terrible. Breakfast is really important. I never got shaky or weak once on this diet, which is something that has happened to me every day since I was a kid. You know what I haven't done since I was a kid? I never got hangry either. In fact, while constantly thinking about food was annoying at times (most of the time), overall my mood was more even keel. I also don't get headaches anymore, something that I used to get a lot. Plus, I have a fairly consistent energy level throughout the day. I was wasting a lot of money on junk. When I add up all the snacks and Red Bulls I bought at convenience stores and all the times we went out to eat, it had to be way over the $3. I spent at the grocery store that month getting all healthy, fresh foods. As I continue to loosely follow this diet forever, I'm sure I'll get even better at shopping for the month. Since I've been off, I've worked alcohol, cheese and chocolate back into my diet, but that's about it, and even those things have been in moderation. I've tried to stick to a mix of Phase 1 and 3 meals and snacks and so far, it's been great. I even lost another pound! Which is why it's safe to say that for me, FMD is here to stay. Are you interested in doing The Fast Metabolism Diet? I'm happy to answer any questions about my experience in the comments!
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