The DASH Diet
Rated the Best Overall Diet by US News & World Report 4 years in a row.
If you’re dealing with high-blood pressure, the DASH diet may be the perfect diet program for you. DASH (which stands for Dietary Approaches to Stop Hypertension) was developed by the National Heart, Lung, and Blood Institute (NHLBI) to combat hypertension but has also been proven to help prevent diabetes, heart disease, and other health related issues.
The DASH diet is very popular and embraced by many accredited health professionals as an effective diet program that provides healthy meal choices with lower sodium to help prevent high blood pressure and diabetes. According to Dr. Oz, the DASH diet has even been shown to protect against cancer, osteoporosis, and stroke. Those with hypertension can expect to lower their blood pressure in two weeks after starting the DASH diet.
Foods Allowed on The DASH Diet
On the DASH diet, the main foods that are allowed whole grains, fruits, vegetables, and low-fat dairy foods. Dieters will be happy to know that sweets are allowed in limited servings while on the DASH diet. Regular servings of raw and/or cooked vegetables, fruits and fruit juices, whole grain bread, rice, pasta, or cereal, low-fat dairy products, and lean meats are are required as part of the DASH diet.
Foods Not Allowed on The DASH Diet
Anything high in sodium, fatty meats, processed foods, junk foods, and salt should be avoided while on the DASH diet. When consuming dairy, low-fat and non-fat versions should be used. Avoid fried greasy foods, and foods high in saturated fat. For a quick and simple DASH diet meal plan, check out Dr. Oz’s 7-Day DASH Diet Meal Plan to get started.
For more than 250 recipes that are DASH diet friendly and designed to help boost your metabolism and help you burn more fat with healthy and delicious meal choices…
Paleo Diet Chicken Recipes
A great thing about the paleo diet is that you can still enjoy your favorite chicken dishes for lunch and dinner. By using Paleo Diet chicken recipes, you can cook and serve chicken in many of the usual ways, but with much less salt, preservatives, fat, and sugar. If you’re on the Paleo Diet and need some new Paleo Diet chicken recipes to add to your cookbook then stay tuned, Here are 3 Paleo Diet chicken recipes that will take less than one hour to prepare for those who want dinner in a hurry. These paleo diet chicken recipes are from PaleoPlan.com and will fit perfectly into your paleo diet plan.
Approx. cook time: 50 min.
- 3 Tbs olive or coconut oil
- 1 (3 lb) chicken, cut up
- 1/2 tsp freshly ground black pepper
- 1/2 tsp sea salt
- 1 medium yellow onion, sliced
- 1/2 lb mushrooms, sliced
- 3 cloves garlic, minced
- 1 (16 oz) can diced tomatoes
- 1 (8 oz) can tomato sauce
- 1 tsp dried oregano
- 1 large bell pepper, cut into 1″ pieces
In a large skillet, heat oil over medium-high heat. Season chicken with sea salt and freshly ground black pepper. When pan is hot, add chicken and brown on all sides, about 10 minutes. Remove and drain on paper towels. Add onions and mushrooms to the hot pan and sauté until onions are slightly translucent, about 5 minutes. Add remaining ingredients. Stir well. Return chicken to pan and bring to a boil. Once boiling, reduce heat, cover and simmer 30 minutes, until chicken is tender.
Approx. cooking time: 45 min.
- sea salt (optional)
- freshly ground black pepper
- 3/4 tsp fennel seeds, crushed
- 1/4 tsp garlic powder
- 1/4 tsp dried oregano
- 4 (4-6 oz each) skinless, boneless chicken breasts
- 6 Tbs olive oil, divided
- 1 large shallot, thinly sliced
- 2 tsp fresh rosemary, chopped
- 2 medium red bell peppers, thinly sliced
- 1 yellow bell pepper, thinly sliced
- 1 cup chicken broth
- 1 Tbs balsamic vinegar
Preheat oven to 450℉. Combine 1/2 tsp salt, fennel seeds, 1/4 tsp freshly ground black pepper, garlic powder and oregano. Brush chicken with 2 tsp oil, and sprinkle spice rub over chicken. Heat a large skillet over med-high heat, and add 2 tsp olive oil. Add chicken and cook 3 minutes or until browned. Turn each piece and cook 1 minute more. Remove chicken from pan and arrange in a large baking dish. Bake for 15-20 minutes, or until fully cooked.
Meanwhile, heat remaining oil over medium-high heat in the same large skillet used to brown the chicken (do not wash it first). When pan is hot, add shallots and rosemary, and sauté 3-5 minutes, or until shallots are translucent. Add peppers, and stir in broth, scraping pan to loosen brown bits. Reduce heat and simmer 5 minutes. Add vinegar and season with sea salt and freshly ground black pepper. Cook 3 minutes more, stirring frequently. Serve sauce over chicken.
Approx. cooking time: 25 min.
- 3 cloves garlic, minced
- 1 tsp cumin
- 1 tsp oregano
- 1 tsp chili powder
- 1 tsp sea salt (optional)
- 1 lb boneless, skinless chicken breasts, sliced into strips
- 1 Tbs coconut oil
- 1/2 red onion, sliced
- 2 red bell peppers, sliced
- juice of 1 lemon
- juice of 1 lime
- 2 heads butter lettuce, root removed, washed and dried
- 1 small jar salsa (or substitute fresh chopped tomatoes, cilantro and garlic)
In a medium bowl, combine garlic, cumin, oregano, chili powder, and sea salt (if desired). Toss chicken in mixture until fully coated and set aside. Heat a large saute pan over medium-high heat. When pan is hot, add coconut oil. Saute onion for 3 minutes. Add chicken and continue to cook until chicken is almost fully cooked (about 10-15 minutes), stirring often. Just before chicken is done, add red peppers, lemon and lime juice. Stir and cook for 3 more minutes. Serve over lettuce and top with guacamole and salsa.
You can find tons of other fantastic paleo diet chicken recipes as well as other paleo diet recipes at PaleoPlan.com/Recipes. Also for other fantastic paleo diet chicken recipes and hundreds of other delicious paleo friendly meal recipes and a free meal plan, get The Paleo Recipe Book.
Do you have any other great paleo diet chicken recipes and resources to share? Drop a comment below, we’d love to hear about it!
List of Paleo Diet Foods
Many people who are starting or thinking about starting the paleo diet need to have a firm understanding of what foods are and aren’t allowed in order to follow the diet properly. Eating the foods that are outlined by the diet’s guidelines is the best way to achieve the results you’re seeking. However, eating foods that aren’t allowed can compromise your diet and stall progress. Here is a list of paleo diet foods that you can and cannot eat to help you achieve the best results.
List of Paleo Diet Foods that are Allowed
Here’s a list of paleo diet foods that you can have while following the diet:
- Wild game meat (deer, rabbit, etc.)
- Organ meat (livers, gizzards, etc.)
- Leafy Greens
- Potatoes (up for argument due to high starch – use in moderation)
- Bananas (in moderation due to high starch and sugar content)
- Brazil Nuts
- Alcohol (this one’s up for argument, so keep it in moderation)
Fats & Oils
- Olive Oil
- Coconut Oil
- Sesame Oil
- Almond Oil
- Avocado Oil
List of Paleo Diet Foods that are NOT Allowed
Here’s a list of paleo diet foods that you CANNOT have while following the diet:
All dairy products are to be avoided while on the paleo diet, including:
- Ice Cream
- Frozen Yogurt
Sugar is not allowed on the paleo diet. All sugar-filled junk foods and desserts must be avoided, including:
- Candy Bars
- Fast Food
- Crackers (such as CheezIts and Wheat Thins)
- Processed Foods (such as hot dogs and microwaveable dinners)
- Overly Greasy Fried Foods
- Salty Food (in fact, salt is to be avoided completely while on the paleo diet)
All legumes must be avoided on the paleo diet, including:
- Peanuts (this includes peanut butter)
- Beans (such as black beans and green beans)
- Fruit Juices
- Energy Drinks
Don’t let the restrictions of the paleo diet scare you. Even though the list of paleo diet foods has quite a few things that you aren’t allowed to eat, there are still plenty of healthy and delicious foods that you can eat – and you’ll enjoy a healthier life by doing so. The Paleo Recipe Book contains nearly 400 delicious recipes that you can incorporate into your paleo lifestyle. Watch the video here for more information.
Do you know about any other foods that should be on our list of paleo diet foods? Drop us a comment below, we’d love to hear about it!
Paleo Diet Advantages
The paleo diet is a diet based on the way our ancestors ate during paleolithic times. During the era of cavemen and women, the foods that were consumed were unprocessed and fiber-rich. Many people today are jumping on the paleo diet bandwagon because of the many benefits that come along with this diet. The way the cavemen and cavewomen ate back then helped them to be free of many diseases we face during our times today – such as obesity, diabetes, and cholesterol problems.
In the paleolithic area, people ate what could be hunted and gathered, and dined from food that was free of preservatives, pesticides, and other post-agricultural chemical byproducts. Here are some of the top paleo diet advantages that will shed some light on this effective diet.
Enjoy eating totally organic foods.
Everything you eat while on the paleo diet will mostly consist of organic, unprocessed foods – which are healthier overall, and lowers your risk to the exposure of chemicals and additives found in many processed foods.
The paleo diet is packed with nutrients, vitamins, and healthy fats.
While on the paleo diet you’ll get all the nutritional elements your body needs to be lean and healthy. You’ll get plenty of protein from organic meats, poultry, and nuts along with Omega-3 fatty acids found in fish. Fruits and veggies will also provide tons of vitamins and nutrients to promote your overall health.
Reduce belly fat with the paleo diet.
The paleo diet will include a great intake of fiber, reducing salt intake, and drinking plenty of water. It has been said that these practices combined are the perfect recipe for reducing belly fat, and keeping it under control.
Lower the risk of diabetes, high blood pressure, and obesity.
One of the biggest paleo diet advantages is the food you consume while on the diet. It has been said that our ancestors weren’t affected much at all by some of the common diseases we experience today such as high blood pressure, obesity, and diabetes, and it’s all because of how what we eat has evolved since the paleolithic area. By going on the paleo diet, you get the chance to tap in to our ancestors’ healthier eating habits.
Dieting and eating healthy doesn’t mean you have to starve. The paleo diet has many recipes and meal plans that will suit anyone’s taste, and keep you feeling full. Check out The Paleo Recipe Book for hundreds of recipes, and a free meal plan.