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    Make Me Salt-lite... in 30 minutes!: My Cooking Survival Guide, #3
    Make Me Salt-lite... in 30 minutes!: My Cooking Survival Guide, #3
    Make Me Salt-lite... in 30 minutes!: My Cooking Survival Guide, #3
    Ebook165 pages1 hour

    Make Me Salt-lite... in 30 minutes!: My Cooking Survival Guide, #3

    By Nelly Baker

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    About this ebook

    Does your stroke mean no more salt? CHANGE THE RULES with this book and keep your doctor AND your tastebuds happy!

    Hypertension (high blood pressure) is no joke. Not only can it lead to stroke, heart disease or even heart failure, but having to cut salt from your diet means every meal is just bland and boring, right?

    This low-salt cookbook will change everything! Change the rules with the medically approved DASH Diet and not only GET HEALTHY but enjoy scrumptious and healthy PIZZAS, BURGERS, FAJITAS, STEAK CHICKEN AND CHILI –every day!

    Click the buy button to take charge, reduce your risk of stroke and put taste back into every meal!

     ***

    Suffering from high blood pressure and need to cut your salt intake to stay healthy?

    Do you want to eat delicious recipes featuring pancakes, waffles, steak, pasta, tenderloin, cheesecake or apple crumble every single day?

    Then this no-fuss stress-free low-salt DASH DIET cookbook is just what you are looking for! Backed by the Mayo Clinic, the DASH Diet has repeatedly been declared the world’s best diet by doctors across America!

    Make Me Salt-lite… in 30 Minutes! will show you EVERYTHING you need to know about reducing the salt and keeping the taste in every single meal you eat! It includes a complete two-week flexible DASH Diet meal planner with EVERY recipe for full-flavored breakfasts, lunches, dinners and desserts.

    This cookbook makes it a breeze to cook any one of 54 original and scrumptious low-salt meals!

    And every meal is interchangeable! Don’t feel like pizza today? Then swap it for steak or pork chops – it’s that easy!

    Click the buy button to get yourself a copy of Make Me Salt-lite ...in 30 minutes! and you’ll be enjoying the most delicious low-salt meals in next to no time!

    In this book YOU’LL DISCOVER:

    • 54 Simple step-by-step instructions and clearly-formatted easy-to-read original recipes for breakfast, lunch, dinner and dessert
    • Detailed breakdowns of all three DASH-Diet diet options
    • Full medical information explaining why the DASH Diet is supported by the best hospitals in America, including the Mayo Clinic!
    • A full two-week flexible meal plan listing complete recipes and meal plans for 54 unique and original meals, including all breaksfasts, lunches, dinners and desserts
    • Guides on baking fantastic breakfasts, including 14 different recipes for pancakes, waffles, muffins, scones, fritattas and breakfast bars!
    • Lip-smacking lunches, including pastas, quesadillas, burgers, fajitas, wraps and chili’
    • Proven tips to create perfect dinners, including pizza, steak, beef stroganoff, pork chops, calzone and chicken breast
    • Unbelievably easy desserts, that will make you beg for more, including cheesecake, cobbler, soufflé, tart and chocolate cake

    DON’T MISS OUT … Get yourself a copy of Make Me Salt-lite… in 30 minutes! and you’ll be enjoying lip-smacking low-salt feasts in no time at all!

    LanguageEnglish
    PublisherRed Herring Press
    Release dateMay 9, 2016
    ISBN9781533784209
    Make Me Salt-lite... in 30 minutes!: My Cooking Survival Guide, #3
    Author

    Nelly Baker

    Nelly Baker is a former journalist who has a great love for healthy cooking and for sharing knowledge. She is a firm believer in regular chocolate and even more regular naps, and has a secret plan of marrying actor Daniel Craig. She resides with her family and gorgeous German Shepherd Miss K in a little house with  lovely garden. You can contact Nelly on Twitter at @nellybakercooks, on Facebook at https://www.facebook.com/mycookingsurvivalguide or by email at nelly@mycookingsurvivalguide.com

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      Book preview

      Make Me Salt-lite... in 30 minutes! - Nelly Baker

      http://www.mycookingsurvivalguide.com

      ALL RIGHTS RESERVED. No part of this publication may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without express written, dated and signed permission from the author.

      Contact: redherringpress@outlook.com

      www.redherringpress.com

      Cover design: pro_ebookcovers

      DISCLAIMER: This book contains general information about gluten and wheat-related conditions. This information is intended for informational purposes only and should not be considered medical advice, or as an alternative to seeking medical advice from a licensed medical professional. The reader should regularly consult a physician in matters relating to their health and particularly with respect to any symptoms which may require diagnosis or medical attention. Never delay seeking medical advice, disregard medical advice or discontinue medical treatment due to any information provided in this ebook.

      Nutritional or herbal supplements can cause side effects, allergic reactions or interact with medication. Always consult a healthcare professional before adding nutritional or herbal supplementation to your daily routine.

      The author and publisher specifically disclaim all responsibility for any liability, loss or risk, personal or otherwise, which is incurred as a consequence, directly or indirectly, from the use or application of any contents of this book. By reading beyond this disclaimer, each reader agrees the author may not be held responsible for any such consequences.

      Introduction

      A beautiful meal is one of life’s greatest pleasures – and high blood pressure is no reason for you to miss out.

      Hi, my name is Nelly, and I’m going to show you how the low-salt DASH Diet can help you reduce your blood pressure and risk of stroke, feel healthier, eat better, and really love your food!

      I’m a food lover, but I’m a firm believer that there’s no reason why you need to spend more than 30 minutes in the kitchen to prepare a delicious, healthy, low-salt meal.

      In part one of Make Me Salt-Lite... in 30 Minutes!, you’ll learn everything you need to know about high blood pressure and the associated risk of stroke, and how the low-sodium DASH Diet can help reduce your risk and improve your health in no time at all.

      Part two will show you how to avoid slaving all day over a hot stove or spending a bundle to stay healthy. That’s why my recipes focus on the important things – speed, flavor, nutrient content and saving dollars. It includes a full two-week DASH Diet meal plan plus recipes to make every single meal.

      Whether you like to feast on fettuccine, pick at some pizza, munch on a muffin or just eat some Angel Breath Cake, I’m going to show you that high-blood pressure doesn’t have to get in the way of a fantastic meal.

      If you take anything away from this book, make it this – a low-salt meal doesn’t mean flavor-free or fun-free.

      I hope you have as much fun making and eating these low-salt recipes as I had creating them!

      Love,

      Nelly xxxooo

      The DASH Diet

      What is the DASH Diet?

      The DASH (Dietary Approaches to Stop Hypertension) Diet is an eating plan designed to help you reduce high blood pressure through dietary change. It does this by encouraging you to eat healthier food and to reduce the salt in your diet.

      The overall goal of the DASH Diet is to reduce (or even completely eliminate) your blood pressure medications so that you can live a more normal, natural lifestyle.

      The first research into the DASH Diet showed that it was very effective at lowering blood pressure and even for helping many people off their medication as promised. Many studies have since been carried out to show how the DASH Diet can also reduce your risk of developing many other diseases such as diabetes, kidney stones, heart failure, heart disease, stroke, and some types of cancer.

      One main focus of the DASH Diet is to reduce the amount of sodium (salt) that you eat each day. There are two main DASH Diet options to control your sodium intake; the ‘regular’ DASH Diet that will keep you under 2300mg of sodium each day, and the ‘special’ DASH Diet, which will limit your sodium intake to 1500mg of sodium per day (or even less if you like).

      To put this into perspective, only 500mg of sodium is required to keep your body running properly each day! Most Americans consume much more sodium than they need - in fact, the average American diet sees each adult eating almost 3500mg of sodium each day! This is far, far more sodium than your body needs - this excess salt is often the reason for elevated blood pressure as well as a higher risk of experiencing a stroke.

      In addition to reducing the amount of salt that you eat, the DASH Diet will guide you towards eating more healthy and nutritious types of foods. These include six servings of whole grains each day, five servings of fruit, five servings of vegetables, five servings of nuts and legumes, and two servings of dairy each day.

      In addition, as part of the diet you should have no more than six servings of lean meats like poultry and fish per day, while fat intake needs to be spread evenly throughout the day and limited no more than a quarter of your daily caloric intake. (I go into more detail about food types and serving sizes later in this book).

      The DASH Diet has seen astounding results. According to a study by the National Heart, Lung, and Blood Institutes, people who follow the regular DASH Diet showed a huge decrease in blood pressure. Those who followed the even-more-strict ‘special’ 1500mg salt limit saw even better results!

      According to research done by the Institutes of Health, DASH Diet participants who followed the 1500 mg restrictions saw their blood pressure drop by 11.5 mm Hg (on average) after just two weeks on the DASH Diet (normal resting blood pressure for an adult is approximately 120/80 mm Hg.)

      Is the DASH Diet right for me?

      The DASH Diet was originally developed to help people who suffer from high blood pressure (hypertension). Many individuals who first adopted this diet did so because medication, their current diets and even exercise were not enough to reduce their blood pressure. After starting the DASH Diet, many people saw a reduction in their hypertension in just the first few weeks - and they saw even-better long-term results when they followed it for an extended period.

      If you are someone who is dealing with issues relating to high blood pressure and have already tried medications and other strategies to try to reduce it, speak to your doctor about the DASH Diet - it might just be the right choice for you.

      With its focus on healthy, wholesome, affordable food choices, there is a DASH Diet

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