Dash Diet Guidelines

So why is The Dash Diet recommended by so many Dr’s – it’s because it is a healthy lifestyle to help you reduce hypertension and  lower your cholesterol, it also reduces the risk of diabetes and strokes here are some Dash Diet guidelines to help you on the way to a happier and healthier you for 2020.

Just released the DASH DIET has been ranked NO. 1 Best Diet for HEALTHY EATING in 2020 as well as the No. 2  Best OVERALL Diet for 2020 and No. 2 Diet for Diabetes and No. 3 HEART HEALTHY DIET for 2002 by the US News which is judged by a panel of expert dietitians and Doctors.

Avocado Toast and Poached Eggs Recipe


The DASH diet is a plant-focused diet, rich in fruits and vegetables, nuts, with low-fat and non-fat dairy, lean meats, fish, and poultry, mostly whole grains, and heart healthy fats.

You fill up on your favorite fruits and vegetables, along with protein-rich foods to sustain your hunger. This is what makes the Dash Diet plan that is so easy to follow.

Dash Diet recommends eating less sodium, which helps lower blood pressure. You can eat more potassium, calcium and potassium foods for an overall healthy lifestyle.

The DASH Diet Plan If Followed Correctly Can Help Reduce High Blood Pressure And hypertension.

The Dash Diet has two Phases to it, find out more about the Dash Diet Phase One which is the first 14 days, in this phase you aim to regulate your blood sugar and help curb your cravings, avoid fruit and whole grains, which have a lot of natural sugar, and alcohol, which also contain sugars.

The DASH eating plan encourages consumption of low-fat and fat-free dairy foods. Low-fat milk, reduced-fat cheese and fat-free yogurt are all part of the DASH eating plan

After the first 14 days, you will continue to eat the foods from Phase 1 but re-introduce some other healthy foods that will help you continue your weight loss, check out how the Dash Diet Phase Two recommendations.



Health Benefits of Nutritional Yeast

Nutritional Yeast

Nutritional yeast is a great alternative to dairy products like cheese, it has  a mildly nutty, cheesy flavor that goes well with many hot and cold dishes. It is a rich source of important vitamins and minerals, protein, and fiber. Many plant-based eaters use nutritional yeast as a condiment and as an ingredient to add a savory, cheesy, nutty taste to a myriad of dishes.

Nutritional yeast is made by growing S. cerevisiae on a sugar-rich molasses medium. Then, it is deactivated with heat, washed, pasteurized, dried, and crumbled.

These little yellow flakes are much more than an easy way to sprinkle vitamins and minerals into your diet.

Health Benefits of Nutritional Yeast

Nutritional Yeast can help lower your blood cholesterol and triglyceride levels, the beta-glucans in nutritional yeast help do this.

Benefits of Nutritional Yeast

Nutritional yeast is a healthy alternative as it is primary-grown yeast. That means it’s cultivated specifically for its nutritional value.

Fortified nutritional yeast is a B vitamin powerhouse. One tablespoon contains 30 to 180% of the Reference Daily Intake (RDI) for various B vitamins. Some of these form naturally as yeast grows, and others — especially vitamins B6 and B12 — are added through fortification.

Nutritional Yeast is packed with protein, in only a ¼ cup, you’ll find eight grams of protein, three grams of fiber, very little sodium, and no sugar.

Studies have shown that just ¾ teaspoon of nutritional yeast per day can help boost your immune system. Nutritional yeast provides 160% of the Daily Value (DV) for vitamin B2 in one tablespoon.

You probably want to avoid nutritional yeast if you have a yeast allergy or if you have celiac disease or severe gluten intolerance.

To preserve the nutritional yeast vitamins and minerals store it in a cool, dry place like your refrigerator. When stored properly, nutritional yeast can last for up to two years.

Mushroom Fettuccine Alfredo

This healthy pasta dish is gluten free and nutrient-packed and also creamy and delicious.

  • 1 large yellow onion, diced
  • 20 Cremini mushrooms, sliced
  • 1 large portabella mushroom, sliced
  • 8 garlic cloves, minced (2 teaspoons garlic granules)
  • 1 cup organic soy milk, unsweetened (or other non-dairy milk)
  • ¾ cup cooked white beans, rinsed
  • ½ cup water
  • 2 tablespoons nutritional yeast
  • 2 tablespoons Italian seasoning
  • ½ teaspoon black pepper, or to taste
  • 14 ounces gluten-free fettuccine pasta
  • 1 lemon, juiced
  • ¼ cup fresh parsley, diced
  • ¼ cup fresh basil, diced

    Mushroom Fettuccine
  1. In a large sauté pan over medium heat, add onion and mushrooms. Keep the pan covered, stirring occasionally so the veggies don’t stick. After a few minutes add the garlic, continuing to stir occasionally.
  2. Once the onions are translucent and the mushrooms are cooked, turn of the heat and transfer half of the veggies to a blender.
  3. Add the non-dairy milk, beans, water, nutritional yeast, Italian seasoning and black pepper.
  4. Blend until smooth. Pour the sauce into the pan with the rest of the mushrooms and onions.
  5. In a medium pot, bring water to a boil. Add pasta and cook as directed. When pasta is al dente.
  6. Remove from heat and drain. Mix pasta into the Alfredo sauce and turn the heat to low-medium.
  7. Once the sauce is warm, stir in lemon juice and fresh parsley. Serve immediately.
  8. Sauce will thicken as it cools.

Time Restricted Eating Plan

Time Restrictive Eating Plan (TRE)

A time-restricted eating plan simply allows you to choose the foods that work best for you and eat them in any eight- or nine-hour window that you choose. This should lead to better sleep, improved digestion, it may lower your risk of cancer, improve your heart health,  help detoxify of your body and improve your brain function

Start out with 12 hours time restrictive eating plan, don’t eat anything after 7pm and start your breakfast the next day at 7 am — while keeping the times that you eat to a shorter period appears to have significant effects on hormone levels that determine your metabolism, blood sugar, and whether or not you burn fat.

Then in the  12 hours of rest this gives your body a chance to clean out and detoxify your system and then once you feel very comfortable with this the 12 hour TRE Plan the  ultimate goal is fasting for a 15- 16 hour period per day, that when you metabolism best breaks down your food and give time for your cells to restore their peak working condition.

By only eating during a shortened eight- to nine-hour window each day, your body is more likely to burn fat and keep your weight at a healthy level.

When we eat is as important as what we eat.

TRE has been done in the past by our ancestors who did not have access to a lot of food, some religions practice it as a monthly or annual ritual.

You might be able to eat whatever you want and still lose weight, simply by limiting the period of time in which you consume food. And this might even be true if you increase calories — especially calories from fat, because your body seems to burn these best during the remainder of the day, your “fasting” period.

Studies have concluded that periods of fasting for 12-16 hours a day can have effect on your body weight, lowering your risk of cancer, improved heart health, detoxification and improved brain function just to name a few of the benefits of Time Restricted Eating.

It is a combination of small changes like the Time Restrictive Eating Plan can lead to an overall improvement in your  lifestyle and health..


This is not related to The Dash Diet, but it is a diet technique that can help improve your lifestyle and overall health.

Dairy Free Substitutes


Although you are allowed 2- 3 servings of dairy per day in Phase 2 you may have outlying health issues like weight gain, heartburn, brain fog, lack of energy, high cholesterol, joint pain, lactose intolerance, and even irritable bowel syndrome it could well be an overload of dairy, so it is worth considering reducing your dairy intake, here are some dairy free substitutes.

Eliminate All Dairy and Lactose for Two Weeks

Two weeks is how long it will take to get lactose out of your system. If you find after two weeks you feel noticeably better, than you may have a dairy sensitivity. As you take away dairy sources, look for improvements such as a decrease in bloating, cramps, gas, nausea, diarrhea, post-nasal drip and headaches.

After two weeks of no dairy then start adding a little dairy back into your diet. Start with a half cup and monitor your tolerance. If you feel fine add another half cup, but once you start getting those symptoms again you know you’ve reached your tolerance.


Dash Diet Milk Alternatives

One of the biggest dairy culprits in your daily life is milk. Whether it’s in your coffee, your morning bowl of cereal, or mixed into a recipe, milk is a common diet staple. Try swapping out cow’s milk for alternative milk sources such as nut milk, soy milk, or coconut milk. All of these nondairy products are a great source of nutrients, plus they taste delicious.

Almond Milk

This nut milk is the number-one pick for a dairy substitute, it’s gluten-, dairy-, soy-, and lactose-free and has a low glycemic index, so it’s good for anyone with diabetes and allergy issues. One cup is only 30 calories and has 50 percent of your daily vitamin E. It also has vitamins A, B, and D, which are good for your skin, eyes, and bones. There’s not much protein in almond milk, but it’s full of healthy fats, magnesium, and calcium.

Coconut Milk

This milk is perfect for those who have severe dairy intolerance or nut allergies. The texture is much like regular milk’s but coconut milk has 50 percent more calcium per serving. It does have more calories, but it has many healthy, saturated fats that when absorbed, are used as energy. Coconut milk is also full of vitamins C and E that help protect the immune system and doesn’t have any trans fatty acids, keeping your heart healthy. Coconut milk is good for sweet dishes as well as savory ones like soups and stews

Cashew Milk

This milk is best if you’re looking to shed some weight. It has natural sugars, so it will keep your blood glucose levels stable, and at only 25 calories per cup, it’s very high in protein, unlike the other non-dairy milk. Cashew milk also has iron, magnesium, zinc, copper, phosphorus, and manganese, and no cholesterol or saturated fats. It’s the creamiest of all the nut milk and has a rich and thick texture that will be a great addition to your smoothies and soups.

Soy Milk

Out of all of the non-dairy milk, soy milk has the most protein. This milk is also very good for your metabolism, so it’s great to have it first thing in the morning to get your system going. Soy milk is higher in carbohydrates than other milk, but it has a lower fat content. Since it’s made from soybeans, it’s a good source of phytonutrients, which are chemicals that can be found in plant-based foods. The phytonutrients are anti-inflammatory, full of antioxidants, and promote liver health. You can use this milk in any recipe that calls for regular milk or just add it to your coffee in the morning



Dash Diet Cheese Alternatives

Vegan cheese is made from ingredients such as almonds, cashews, or tapioca and can be a tasty cheese substitute for a dairy-free lifestyle. But vegan cheese isn’t the only option; there are other creamy alternatives. Try using ingredients such as avocado, tofu, or nutritional yeast as substitutes.

Vegan Cheese

One of the easiest ways to transition out of dairy cheese is to try vegan cheeses made from almonds, cashews, or tapioca. Free of animal protein and usually lower in saturated fat, you can enjoy this vegan alternative without worrying about any of the health ramifications that come from consuming excess dairy

Nutritional Yeast

This is a godsend for vegans and non-cheese eaters, nutritional yeast mimics cheese perfectly. Sprinkle it on popcorn, kale chips, or cheese-less pizza to get the cheesy flavor you crave without any of the fat.


Tofu is very versatile, resembling mozzarella or provolone when smoked and sliced, and seamlessly substituting cream cheese when smeared on a bagel.  You can also mix tofu into a pasta dish to give it the creaminess you crave.


Butter Alternatives

Swaps such as ghee and coconut butter are great alternatives that taste just as delicious as the real thing.


Avocado Butter

If you want to get a dose of healthy fat in your diet, try making your own avocado butter at home. All you need is a ripe avocado, olive oil, and seasonings of your choice to whip up this delicious creation in a matter of seconds. You can try spreading it on a slice of toast, adding it to your morning eggs, or dipping sliced vegetables in it as well. Avocado butter has very little saturated fat and way fewer calories than regular butter so you can enjoy with abandon.

Almond Butter

Most almond butters have one ingredient: roasted almonds. They also deliver about 3 grams more of monounsaturated fat than peanut butter, which is good news for your heart.

Cashew Butter

This delicious nut butter is growing in popularity, and it contains less fat than other nut butters. It is packed with protein and nutrients like phosphorus, magnesium, folate and iron that are good for heart and immune health

Sunflower Seed Butter

If you can’t have nut butters then there are seed butters.


Ghee, also known as clarified butter, is made by simmering butter and then removing any liquid residue. This butter has gained popularity in the Dash Diet world because it is a Dash Diet approved alternative to regular butter. Since most of the liquid, and therefore milk, is removed, it is a great option for lactose-intolerant people. Plus, ghee may even help lower your cholesterol.


Dairy-Free Ice Cream

Ice cream is a delicious treat that most people with a dairy intolerance or allergy have a very hard time giving up. But rest assured there are many other ways to enjoy this creamy and frozen treat without any dairy. Many stores sell dairy-free ice cream, but most of the time they can be filled with preservatives, so make sure to check the label before you buy them. You can also make your own ice cream alternatives by pureeing and freezing bananas or avocados.

Eat an Alternative Form of Yogurt

Just like milk, yogurt can be made from nut, soy, and coconut sources too.  Just make sure you pick a yogurt that is high in protein and low in sugar.


Eat probiotic-rich foods such as kimchi, miso soup and sauerkraut to help your system optimally function. Additionally, you can get your calcium by going green and eating vegetables such as collard greens, kale, and spinach.

Negative Calorie Foods

Negative Calorie Foods

A negative net-calorie food is food that requires more food energy to be digested than the food provides. The caloric “cost” of digesting the food is greater than its food energy content.

Calories from these foods are much harder for the body to breakdown and process. In other words, the body has to work harder in order to extract calories from these foods. This gives these foods a tremendous natural fat-burning advantage, and these are also known as fat burning foods.

Negative Calorie Vegetables

Here are some vegetables that have a negative calorie effect are celery, lettuce, cabbage, beetroot, asparagus, mushrooms, tomatoes, aubergine, carrots, hot chilies, cucumber, green beans, onions, radish, broccoli and zucchini.

Negative Calorie Fruits

And some fruits that have negative net calorie effect, strawberries, lemons, limes, apples, apricots, grapefruit, cantaloupes, watermelon, oranges, blackberries, raspberries, papaya, pineapple, peach, tangerine, peach, mango

A stalk of celery provides 6 calories to the body, but the body expends only half of a single calorie digesting it, a 25 calorie piece of broccoli (100 gram) requires 80 calories to digest, resulting in a net loss of 55 calories.

Negative Calorie Beverages

Water has zero calories and cold water is “negative-calorie” since the body must warm it to body temperature.

Green tea has many health benefits; it is full of antioxidants and helps lower blood pressure and cholesterol.

These are foods that can be taken to sustain your hunger but it is not recommended to just eat these few foods as a daily diet as this can cause you to miss out on important nutrients. The key to successful weight loss is adopting a healthy lifestyle that includes a balanced diet just like the Dash Diet and a regular exercise regime.

The Best Greek Yoghurt on the Dash Diet

The Best Greek Yoghurt on The Dash Diet

Finding the best Greek Yoghurt is difficult as there are many manufacturers now making the healthier alternative to plain old yoghurt, but some of these manufacturers aren’t actually making Greek yoghurt, they are just putting additives in the yoghurt to make them thicker and seem like Greek yoghurt.

What is Greek Yoghurt?

Greek yoghurt actually is plain yoghurt but without the whey and has the liquid removed by staining real yoghurt, Greek yoghurt is low in sugar, high in protein and it should be thick

How to check you are getting actual Greek Yoghurt.

Look at the ingredients on the container and make sure it has MILK and LIVE ACTIVE YOGHURT in it, make sure it has 18 grams of protein in it and only small amounts of sugar in it and no cornstarch. If it says the yoghurt is Greek Style then it is fake.

Check out your Consumers Guide to Greek Yoghurt and see what real Greek Yoghurt should contain.


It actually very easy to make your own Greek Yoghurt and then you know exactly what is in it, so try it and see how easy it is to make your own Greek Yoghurt.

All you need is

  • 1 liter milk
  • 1 cup yogurt

Heat 1 liter of milk to 195 degrees Fahrenheit. Avoid using skim milk. If you don’t have a thermometer, turn off the heat just as the milk begins to simmer.

Remove the pot from the heat and wait until the temperature drops to 110 degrees Fahrenheit.

Add 1 cup of yogurt into the lukewarm milk and stir.

Cover the pot with a cloth to maintain the temperature and keep warm for at least 6 hours.

Refrigerate. Leave the yogurt for at least 12 hours in the refrigerator without moving it.

Strain the yogurt in cheesecloth and hang to drain for several hours, until the draining stops.

Try a Greek Yogurt Breakfast Parfait recipe, it is a great way to start your morning.

The Healthiest Store Bought Greek Yogurt 2018

Fage Total 2% this has 20% protein

Wallaby Organic Plain Greek Low Fat Yogurt.

The best way to tell how authentic Greek yogurt may be is to check the consistency. It should always be thick. But when you’re at the grocery store, you need to know what to look for on the containers in order to make a healthy and informed choice make sure you look for these factors on the list of ingredients.




Along with the favorite Greek yogurt there is also another yogurt called Icelandic yogurt that is starting to become very popular in stores and is well worth trying out.

Icelandic yogurt is similar to Greek Yogurt but is a higher quality and it’s a little less tart. It is strained just a bit more to result in a seriously stick-to-your-spoon product that has even more protein. It’s traditionally made with nonfat yogurt, but popular brands like Siggi’s and Smári often add a bit of whole milk or even cream to give it richness.

Check out the Icelandic Yogurt Store HERE

I’ve found that Icelandic yogurt has the best protein to calorie ratio, and it usually does the best job of filling me up. Greek yogurt still tends to have a higher sugar content compared to the Icelandic yogurt.

There are only a few companies making Icelandic Yogurt, one of the first ones is Siggis and they have a great selection of flavors like Mixed Berry, Strawberry, Pumpkin Spice, Blueberry, Rhubarb and Vanilla in the 5.3 oz pots, but also available in the 4.4 oz is the Strained Whole Milk variety in Vanilla, Strawberry and Rhubarb.

Here are some of the health benefits of Icelandic Yogurt, see why you should try this great dairy product.

Dash Diet Cancer Preventive Foods

There has been a great deal of research done in the foods that prevent cancer and here I have outlined some of the spices that are instrumental in the fight to prevent cancer.

Herbs and Spices

Root ginger has been used by Chinese medics for centuries and is well regarded for its many healing benefits. It can be used as a spice in savory and sweet dishes and as an herbal tea.

Garlic is well renowned for its blood thinning and anti-bacterial properties. It can also help to eliminate oxidants that cause cancer, such as carcinogens and free radicals. Eating raw or cooked garlic has been found to be far more effective than taking garlic supplements.

Licorice root contains a chemical called glycyrrhizin which is considered to help block the growth of prostate cancer cells, though an excessive consumption of licorice can lead to raised blood pressure.

Chili peppers are rich in a substance called capsaicin that is regarded to be a preventative
against intestinal cancer. Chili peppers are an excellent source of vitamin C. Reduce risk of heart attack by reducing cholesterol, by helping to help keep arteries unblocked.

For some list of some of the healthy foods that help prevent cancer and some healthy recipes, please check out Cancer Prevention Foods and Recipes.

Certain foods, eaten in the correct portions and frequency, can provide cancer-starving benefits.

Here are 5 foods to eat that can prevent cancer growth?

  1. Bok Choy This type of Chinese cabbage contains bassinet; a powerful cancer-fighter, also found in broccoli, cauliflower and Brussels sprouts. Bok Choy should be eaten 3 times a week, in 1/2 cup servings to obtain its full benefits.
  2. Cooked Tomatoes have more cancer-fighting properties than raw tomatoes. Both contain the molecule lycopene, but heating the tomato changes its chemical structure and makes the benefits more readily available to your body. You should eat 2-3 (1/2 cup) servings of cooked tomatoes a week.
  3. Flounder This fish is rich in omega-3 fatty acids and low in mercury. Three 6-ounce servings a week is ideal.
  4. Strawberries The antioxidants in this berry help fight cancers. You should eat 1 cup a day, including the juice.
  5. Artichokes contain 3 different cancer-fighting molecules. Enjoy ¼ cup of hearts per day.