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The 28 Day DASH Diet Weight Loss Program: Recipes and Workouts to Lower Blood Pressure and Improve Your Health Paperback – December 18, 2018

4.4 4.4 out of 5 stars 1,167 ratings
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Lose weight and lower your blood pressure with a DASH diet and exercise plan

Learn how to better manage your weight by combining the naturally balanced DASH diet with simple but effective lifestyle changes. Featuring a full meal plan as well as guides for exercise, dealing with stress, and even improving your sleep, this standout among diet books for weight loss gives you the tools for long-term health.

This DASH diet guide includes:
  • A 28-day plan—Skip the research and guesswork with a complete overview of the DASH diet and weeks of guided meals, with simple tips and instructions to get you started.
  • A holistic approach—Stay on course with exercise charts and habit trackers that let you record your progress and see where you're succeeding and where you need a little help.
  • Tasty recipes—Going DASH doesn't mean giving up your favorites. Learn health-conscious ways to whip up everything from Crispy Fish Sandwiches to Sweet Potato Pancakes.

Live your healthiest life with this complete guide to the DASH diet.
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Previous page
  1. Print length
    262 pages
  2. Language
    English
  3. Publisher
    Rockridge Press
  4. Publication date
    December 18, 2018
  5. Dimensions
    7.5 x 0.8 x 9.25 inches
  6. ISBN-10
    1641521392
  7. ISBN-13
    978-1641521390
  8. See all details
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From the Publisher

Kick-start weight loss with a complete DASH diet plan
Discover simple recipes and workout routines to help you lower your blood pressure and lose weight
Comprehensive DASH diet guidance
Four weeks of pre-planned meals
Healthy, flavorful recipes like: Whole-Grain Flax Waffles with Strawberry Purée Chili Lime Chicken

Editorial Reviews

Review

"If you are looking for a practical, sustainable, and delicious approach to lowering your blood pressure, this is the book for you. Andy and Julie do the DASH diet justice by combining the science with applicable real-life guidance and, of course, an incredible and easy to follow recipe lineup. I strongly recommend The 28-Day DASH Diet Weight-Loss Program for anyone who wants to take their health to the next level in 2019."—Rebecca Tonnessen, RDN, CDN

"If you're looking for a comprehensive nutrition book that not only teaches you how to eat but also teaches you what to eat, this is it! With The 28-Day DASH Diet Weight-Loss Program you'll receive a grocery shopping list, weekly meal plan, and specific recipes that make eating and dieting more enjoyable! As a fellow Registered Dietitian, I recommend this book to anyone looking to create a healthier, sustainable lifestyle!"—Bair, MS, RD, CPT, creator of www.BairAesthetics.com

“The 28-Day DASH Diet Weight-Loss Program offers an incremental lifestyle change with foods that can be bought at your local grocery store and exercises that can be done with minimal equipment. Rest and mindfulness are given the importance they deserve. All the suggestions are reasonable, backed up with good evidence, and most importantly doable. Andy De Santis and Julie Andrews offer up a 28-day plan provide an excellent start to becoming healthy in a realistic way. The real beauty is that the DASH diet is simple, with no gimmicks, and most everyone can follow it.”—Lee Errett, MD, FRCSC, Professor of Cardiac and Global Surgery, University of Toronto

About the Author

ANDY DE SANTIS, RD, MPH, is a registered dietitian from Toronto, Canada. He operates a private practice that focuses on customized nutrition solutions and healthy eating. Learn more at AndytheRD.com.

Julie Andrews, MS, RDN, CD, is a registered dietitian nutritionist and trained chef with a master’s degree in human nutrition. She is the author and co-author of several books on the MIND and DASH diets and shares simple, wholesome, and delicious recipes on her blog, TheGourmetRD.com.

Product details

  • Publisher ‏ : ‎ Rockridge Press (December 18, 2018)
  • Language ‏ : ‎ English
  • Paperback ‏ : ‎ 262 pages
  • ISBN-10 ‏ : ‎ 1641521392
  • ISBN-13 ‏ : ‎ 978-1641521390
  • Item Weight ‏ : ‎ 1.35 pounds
  • Dimensions ‏ : ‎ 7.5 x 0.8 x 9.25 inches
  • Customer Reviews:
    4.4 4.4 out of 5 stars 1,167 ratings

About the authors

Follow authors to get new release updates, plus improved recommendations.
Previous page
  1. Andy De Santis RD MPH

    Andy De Santis RD MPH

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    Full content visible, double tap to read brief content.

    Andy De Santis RD MPH is a private practice dietitian from Toronto, Ontario who also holds a Master's degree in public health nutrition from the University Of Toronto Dalla Lana School Of Public Health. He started his career at Diabetes Canada before shifting into a career centered around private practice and health writing. Andy has been blogging on pivotal health topics for the last three years and has written for a wide variety of print and online platforms including newspapers and magazines. Although he has appeared on national TV in Canada, becoming a publish author is certainly the highlight of his career so far. When he isn't working or writing, Andy is probably enjoying a nice handful of raw kale or making people laugh on Instagram with his food-related humour.

    See more on the author's page
  2. Julie Andrews MS RDN CD

    Julie Andrews MS RDN CD

    Brief content visible, double tap to read full content.
    Full content visible, double tap to read brief content.

    Julie Andrews, MS, RDN, CD is a registered dietitian nutritionist and trained chef with a master’s degree in human nutrition. She is the creator and owner of The Healthy Epicurean, where she is a food & nutrition consultant, cookbook author, recipe developer, food photographer, food and nutrition writer and culinary media expert. She is regularly featured on television and in the media where she shares nutrition expertise and showcases simple, wholesome and delicious recipes from her blog, www.thehealthyepicurean.com. Julie’s greatest passion is helping others build confidence in the kitchen and inspiring them to cook for themselves, as she truly believes it's the ticket to better health and a more enjoyable life.

    See more on the author's page
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Customer reviews

4.4 out of 5 stars
4.4 out of 5
1,167 global ratings
Delicious way to add more wholesome foods to your diet
5 Stars
Delicious way to add more wholesome foods to your diet
I have loved this book so far. The information in the beginning of the book regarding the DASH diet is well thought out and easy to read. I love that it touches on other aspects of health, as well (exercise, sleep, hydration, etc.). Most of the recipes we’ve tried have been a hit with the whole family (me, my husband and two young children). I’m not using the recipes for weight loss, but rather a way to add more of a variety of wholesome foods to our diet. Some of our favorites have been the broccoli cheese egg muffins, spaghetti and chicken meatballs, grilled salmon with chimichurri, chicken tortilla casserole, taco stuffed sweet potatoes (which I made into a skillet meal instead) and the chicken and mandarin orange salad with sesame ginger dressing. I look forward to trying more recipes from the book!
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Top reviews from the United States

Sharon
5.0 out of 5 stars This book helped change my life
Reviewed in the United States on September 23, 2021
Verified Purchase
I was diagnosed with high blood pressure a few years ago. It got worse during the inactivity and stress of COVID. I knew I had to make some changes. Thank goodness I heard about the DASH diet and chose this book! The recipes are easy, delicious and healthy. There are six weeks of meal plans that make the process so much simpler. I lost over 15 lbs in those first 6 weeks. I'm now down 50 lbs in less than 6 months. It has great tips for other lifestyle changes like exercise and stress management. My blood pressure and blood sugar are under control and I feel great! Don't think twice about this purchase. You won't regret it.
16 people found this helpful
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JMLutz
5.0 out of 5 stars You deserve this!
Reviewed in the United States on March 17, 2019
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I hate diets. Have tried every kind. This is NOT your same old diet! This is just healthy living. The recipes are amazing—like being in an upscale restaurant. Great instructions too. I never liked tofu, and hesitated to try the green bean tofu stir fry. Who knew the secret to delicious tofu was getting out all the water first!!! That is now my favorite recipe. My husband also loves our new way of eating. It’s only been 2 months, but he has lost 16 pounds, and I am down 14! More importantly, my morning fasting blood sugar has gone from 170’s to under120! Both of us have experienced a drop in blood pressure too! We want to enjoy our retirement by staying healthy. This lifestyle plan is just what the doctor ordered!!! Go for it!
64 people found this helpful
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Shey C.
4.0 out of 5 stars Great plan and recipes - editing issues
Reviewed in the United States on May 20, 2020
Verified Purchase
This has been a game changer for me regarding my health. I experienced weight gain, occasional high blood pressure readings, ringing in my ears, and increased heart rate for the last 2 years. I've had routine blood work and discussed my symptoms with my doctor and saw a cardiologist. The results of my tests were inconclusive for anything significant. I was still bothered by the new symptoms I have had on top of feeling wiped out all the time. If you look past the poor editing of this book, you will find easy, delicious recipes that are fun to make and very satisfying. After 2 weeks I dropped 6 pounds and my heart has felt calm. I have not had any palpitations or rapid heart beat waking me up in the middle of the night. Best of all, my energy is through the roof and constant throughout the day. I'm amazed at how good I feel. I truly felt hopeless for a while and did not want to resort to taking medications for my symptoms. I feel like the older we get the more we have to listen to our bodies and just do what feels right - after many attempts at finding the right diet plan I feel that I have succeeded. I first purchased the DASH Diet for Beginners and now the 28 day plan. Both are great, but again the editing is terrible. I recommend reading the recipes before going shopping as many of the items are not listed on the grocery list. Also, servings are left out on recipes and cooking temperatures (you can't miss the mistakes). Give it a try if you are a busy person with little time to plan meals.
17 people found this helpful
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Sophia I.
5.0 out of 5 stars Phenomenal recipes
Reviewed in the United States on November 16, 2019
Verified Purchase
As someone who was recently flagged as having metabolic syndrome, I knew I needed to do something to get healthy. After researching many books I chose this one because it was on KU.

The book is easy to read with excellent information backed up with reputable sources. The meal plan is easy to follow and makes use of leftovers and prepped food. The recipes themselves are amazing. So many are vegetarian or can be made vegetarian, which made me so happy. The substitutions are good and I am so pleased with this book I’ll be buying the actual paperback to have on hand in my kitchen!
One person found this helpful
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Jenoren
3.0 out of 5 stars Repetitive Message, Simplistic Tools, Impractical Meal Plans, Decent Recipes
Reviewed in the United States on August 26, 2019
Verified Purchase
Half the recipes sound decent, the text clearly and accurately outlines the hearth healthy DASH eating approach, and includes solid discussion of a fitness plan that sounds reasonable if you're not a senior. I will skip the bur-pees, thank you, and focus on my walking and some light weight training. The message on heart healthy eating, and maintaining physical and mental well-being was repeated unnecessarily throughout. The 28 day suggested menus were just plain silly. Every day's lunch was eating a leftover from the prior day's dinner. Each week of shopping accumulated many items that would languish in the refrigerator as many were not used in subsequent weeks. Also wastefully duplicative were a set of blank tracking pages following each meal plan week. One example would have done the job.

I didn't intend to purchase this book, but whilst I was trying to navigate out of the sample pages on Amazon, it magically got purchased as a Kindle edition which is a truly useless way to manage a reference book of this type. Maybe it's just the vintage of my Kindle, but it's nearly impossible to locate the specific recipe you might want to go back to. If you'don't need the exercise and meditation message but are interested in learning about DASH eating, I suggest checking out the Mayo Clinic website where both details and sample menus and surprisingly numerous recipes are available. Pair that with an Ap like Fitness Pro and you can do fine.
6 people found this helpful
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SBPoulson
5.0 out of 5 stars Delicious way to add more wholesome foods to your diet
Reviewed in the United States on May 9, 2019
Verified Purchase
I have loved this book so far. The information in the beginning of the book regarding the DASH diet is well thought out and easy to read. I love that it touches on other aspects of health, as well (exercise, sleep, hydration, etc.). Most of the recipes we’ve tried have been a hit with the whole family (me, my husband and two young children). I’m not using the recipes for weight loss, but rather a way to add more of a variety of wholesome foods to our diet. Some of our favorites have been the broccoli cheese egg muffins, spaghetti and chicken meatballs, grilled salmon with chimichurri, chicken tortilla casserole, taco stuffed sweet potatoes (which I made into a skillet meal instead) and the chicken and mandarin orange salad with sesame ginger dressing. I look forward to trying more recipes from the book!
Customer image
SBPoulson
5.0 out of 5 stars Delicious way to add more wholesome foods to your diet
Reviewed in the United States on May 9, 2019
I have loved this book so far. The information in the beginning of the book regarding the DASH diet is well thought out and easy to read. I love that it touches on other aspects of health, as well (exercise, sleep, hydration, etc.). Most of the recipes we’ve tried have been a hit with the whole family (me, my husband and two young children). I’m not using the recipes for weight loss, but rather a way to add more of a variety of wholesome foods to our diet. Some of our favorites have been the broccoli cheese egg muffins, spaghetti and chicken meatballs, grilled salmon with chimichurri, chicken tortilla casserole, taco stuffed sweet potatoes (which I made into a skillet meal instead) and the chicken and mandarin orange salad with sesame ginger dressing. I look forward to trying more recipes from the book!
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61 people found this helpful
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Savage Daughter Homestead
5.0 out of 5 stars This is a great book for beginners
Reviewed in the United States on July 6, 2022
Verified Purchase
This is a great book for beginners the information is amazing and so informing. The mela plan is nice. I didn’t use it but the recipes are well written and thought out. Highly recommend if only for the recipes.
2 people found this helpful
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Edwin
5.0 out of 5 stars The book you need if you want to change your life
Reviewed in the United States on November 2, 2021
Verified Purchase
I suffer from high blood pressure, and this book has definitely changed my way of viewing food. With this book it helps you stay in task, create amazing recipes, and the best part it tells you everything you need to now on how to stay fit. Its a great journal/ guide to a better lifestyle.
3 people found this helpful
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Top reviews from other countries

Gaily McLarens
5.0 out of 5 stars Yes it works
Reviewed in Canada on April 21, 2024
Verified Purchase
Yes everybody this book really works
Take the time to follow instructions for something delicious and see yourself losing a few pounds
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Gaily McLarens
5.0 out of 5 stars Yes it works
Reviewed in Canada on April 21, 2024
Yes everybody this book really works
Take the time to follow instructions for something delicious and see yourself losing a few pounds
Thumbs up
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dominique verbeke
5.0 out of 5 stars Ok
Reviewed in the United Kingdom on January 23, 2019
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Ok
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Kiki
5.0 out of 5 stars Tasty recipes with lots of nutrition info
Reviewed in Canada on May 10, 2022
Verified Purchase
Andy put together a very informative but easy to read and follow guide on overall health and nutrition. The recipes in the book range from
simple to more complicated and I am still working through them all. I love to cook and this book has something for everyone looking to get fit.
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Andy
4.0 out of 5 stars Brilliant
Reviewed in the United Kingdom on August 1, 2019
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Brilliant book
One person found this helpful
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Vanessa
5.0 out of 5 stars Taking Charge of Your Health is Easier Than You Think
Reviewed in Canada on January 3, 2019
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This book is fantastic! Not only is it beautifully laid out, the content is scientifically based, easy to understand and it works! You will learn how to take charge of your health and feel better while eating delicious food. The recipes are amazing, and could be a part of any top notch cookbook. Definitely worth a read!
2 people found this helpful
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