Heard Of The DASH Diet?

While you may think that this diet is associated with the famous Kardashian sisters, this is far from the truth. The DASH diet is actually a low-sodium eating plan which is flexible, balanced, and doesn’t actually feel like a diet at all.

The main objectives of the DASH diet are that it aims to reduce sodium to just 1,500 milligrams, which is much less in comparison to the 2,300mg average. How will the DASH diet work for you?

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How does it work?

The DASH diet (Dietary Approaches to Stop Hypertension) was formulated by the American National Heart, Lung, and Blood Institute to prevent the rise of hypertension – but you can try the diet almost anywhere.

By eating a balanced diet of fruits, vegetables, legumes, whole-grains and low-fat dairy foods, it will have you feeling energetic, and is designed to reduce blood pressure and create a balanced and healthy lifestyle.

Does it work for everyone?

Since we’re all different, the DASH diet is split into two different ways. One is the standard diet where you can consume 2,300 milligrams of sodium a day, and the second which is the lower sodium diet. It only allows for 1,500mg of sodium per day.

The lower sodium diet is encouraged for people over the age of 50, suffering from diabetes, chronic kidney disease, and people of colour. If you aren’t sure of the sodium count in your diet, it’s always best to consult your own general practitioner before embarking on a radical change in your diet. They will come up with something that fulfils your dietary requirements, without compromising your overall health.

What can you eat?

The DASH diet promotes lots of fruits, vegetables, whole grains, and also low-far dairy products. As a general rule, you can only eat sweets and red meat in small amounts since this could compromise good health. If you’re looking at adapting the DASH diet into your lifestyle, this is what a daily meal could look like:

Grains: 6-8 servings

Whole grains have a lot more fibre than any other meal, so it’ll be easier to keep your body regular throughout the day. Choose a breakfast meal which is filling such as cereal, and stick to products which market themselves as 100% whole grain.

Vegetables: 4-5 servings

Incorporate vegetables into all of your meals and snacks, since this probably forms the basis of the entire diet. Always keep your freezer stocked up with fresh and frozen options, since this will be much easier way to avoid extra sodium hidden in fast-food.

Fruits: 4-5 servings

Fruits are important since they are also packed with fibre, and make for quick and tasty snack if you’re constantly on-the-go. Always try and leave the skin on where possible, all of the extra vitamins and minerals are hidden in this part of the fruit.

Dairy: 2-3 servings

Choose low-fat options since the sodium and overall calorie count will be kinder to your body. Avoid fat-free options since the sodium count can often be higher.

Lean meat: 6 or fewer servings

Try and avoid making lean meat, poultry and fish the main part of your meals. Instead, try and enjoy them as a side with boiled vegetables since this will be healthier for your wellbeing. Choose salmon and tuna which are high in omega-3, and are a rich source of good cholesterol.

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May 4, 2015

Would You Try The Primal Diet?

Have you ever wanted to live a cleaner lifestyle by eating what our ancestors ate over ten thousand years ago? These are the main objectives of the Primal Diet, created by Mark Sisson which essentially means that individuals eat food in its simplest form – anything which comes from a box is not permitted.

To some people, this might sound like the Paleo diet. While there’s no doubt that both eating plans promote a healthier choice of food and exercise, their guidelines are actually quite different.

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Primal diet

For a healthy, balanced diet, the Primal eating plan encourages the consumption of animal protein, lots of vegetables, healthy fats, and a few fruits as well. Author and creator Mark Sisson believes that changing your diet can help to reprogram genes and lowers the risk of inheriting certain cancers or even type-2 diabetes.

Foods which aren’t accepted into the Primal diet include all sources of grains, processed sugars, trans fats and hydrogenated fats (butter). Combined with low-level physical activity at least 2 times a week, your body will notice the different almost immediately.

Paleo diet

As we have mentioned in a previous article, the Paleo diet is all about taking your eating plan back to basics. By cutting out the elements of a modern diet which includes refined sugar and trans fats, the chances of inheriting degenerative diseases such as cancer, diabetes, infertility, and depression are also decreased. In case of the Paleo diet – you are what you eat.

Build a solid eating plan which relies on lean proteins to keep the body full, fruits, healthy fats (nuts and avocados), and also vegetables which should comprise the majority of every meal.

What is the difference?

As opposed to cutting out unhealthy fats altogether, the Primal Diet actually encourages the healthy consumption of saturated fats in moderated amounts. Keeping this in your diet (albeit in concentrated doses) will less likely resort in binge-eating or drinking when the cravings hit around 3:30pm.

Would you try the Primal diet?

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December 28, 2014

What is The Parisian Diet?

While it’s not the most popular diet out there on the market, there is one thing you need to know about the Parisian Diet – it works. Built on the foundation of the French way of life and eating habits, the diet aims to detox the body before introducing protein and fat in the later stages.

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Created by Jean-Michel Cohen, the Parisian Diet was constructed mainly to cater to the eating habits and lifestyle traits of French locals – but you don’t need to be living in France for this to work!

The Parisian Diet is broken down into three main phases, which include the Café, Bistro, and finally the Gourmet.

Phase 1: Café

The first phase of the diet is based on eating mostly liquid foods to rid your body of harmful toxins. A daily meal could involve eating soups, smoothies, and shakes in place of large portions. This phase is also optional – if you don’t want to start your diet with just liquids, you don’t have to. It’s only in place to maximise your metabolism and weight loss journey.

Phase 2: Bistro

Bistro is normally a 2-3 week phase which reintroduces the body to protein and fibre.

Phase 3: Gourmet

The third and final phase is specifically designed to be enjoyed – you can eat from a variety of fruits, vegetables, lean meat, red meat, etc. Avoid eating frozen meals which are packed with sugar and sodium, and buy fresh if you can. If you do indulge in a big meal, there is a recovery plan in place so you don’t have to compromise your entire diet.

Extra tips

  • Perspective – The Parisian Diet is all about creating wholesome food which doesn’t rely on preservatives and fast food options. Be wise about your decisions, and think of their long term consequences before you take a bite of your food.
  • It isn’t strict – No one will slap you on the wrist if you decide to eat out once in a while – it’s all about creating a healthy balance between good and bad. While your main diet may consist of wholesome food, there is room to indulge in sweets and desserts.
  • Small portions – Finally the most important part of the Parisian Diet is the portion control. If you find it difficult to avoid filling up every inch of your plate with food, then it’s a good idea to invest in smaller plates and bowls. Since the Parisian Diet is heavily based on portion control it’s sometimes expected of you to clean up your plate before you can leave the table – you don’t have to.

Would you try the Parisian Diet?

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November 7, 2014