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DASH into the New Year for a Healthier You

by Josie Oleson, Oregon Health & Science University Dietetic Intern

Having trouble setting a New Year’s resolution? Why not DASH into 2018 by eating better and working toward a healthier you?

Dietary Approaches to Stop Hypertension, or DASH, emphasizes dairy, fruits, vegetables, whole grains and lean protein as part of a balanced diet to reduce high blood pressure and improve health. Cheese, milk, and yogurt provide essential nutrients like calcium, potassium and magnesium that are key in making the DASH diet work.

For eight years, DASH has been ranked the Best Diet Overall diet by U.S. News and World Report. In 2018, the eating plan also topped the “healthy eating” and “heart disease prevention” categories.

The American College of Cardiology and the American Heart Association recently lowered the recommendations for what it means to have high blood pressure. This change will increase the number of people with elevated or high blood pressure, but this also means that people will be able to fight back sooner by changing their diet and getting more exercise. This is what the DASH diet was originally designed to do, but it’s also a healthy way of eating that is recommended by the Dietary Guidelines for Americans.

Want to kick-start your DASH resolution?

Take the Rate Your Plate Quiz and get started with this 4-step plan.


Try this new DASH recipe – White Chicken Chili

 

 

 

 


Find more recipes.

dash-recipe

Is DASH the Best Diet … Ever?

Could it be? Is there really a “best diet?” If such a thing exists, the Dietary Approaches to Stop Hypertension (DASH) eating plan may just be it. In 2017, for the seventh year in a row, an expert panel of health and nutrition experts assembled by U.S. News & World Report rated DASH Best Overall Diet.

DASH has been repeatedly lauded by expert panels for its proven plan for healthy eating, diabetes prevention and heart health. With nearly 20 years of research to support it, the DASH Diet is recommended by both the 2010 and 2015 Dietary Guidelines for Americans, the American Heart Association and the National Heart, Lung and Blood Institute.

What’s unique about DASH is that it is really not a traditional diet but rather an eating plan that you can follow for life. It also works well for families, couples, co-workers and individuals. The focus is on food – simple, easy-to-prepare and tasty food. No pills or special ingredients. Simply food.

The DASH eating plan emphasizes whole grains, vegetables, fruits, lean protein and dairy foods. In fact, milk, cheese and yogurt are critical components of DASH because of the nutrients they provide. This combination of foods provides enhanced health benefits that are not seen when dairy foods are not included.

DASH was originally shown to be as effective in treating high blood pressure for some people as medications can be. Further research has confirmed this time and again, but also has shown that DASH can help reduce the risk for cardiovascular disease and diabetes while at the same time improving bone health. A 2016 study showed that a modified DASH diet with full fat dairy foods, no juice and fewer sugars maintained and enhanced the health benefits of DASH, including:

  • Similar benefit of lowering blood pressure
  • Reduced blood triglyceride levels
  • No difference in total LDL cholesterol
  • Did not reduce the blood HDL cholesterol levels

So, is it time for you to get started with the DASH eating plan? We can help with the information and tools you need. Visit https://odncouncil.org/dash/ to find DASH recipes to help you reach your daily goal for each food group.

 

 


READ MORE ABOUT DASH:

DASH DIET EATING PLAN

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A DELICIOUS AND REALISTIC EATING PLAN FOR A HEALTHY LIFESTYLE

The DASH eating plan lowers blood pressure, reduces the risk of heart disease and stroke, and may help prevent osteoporosis and some types of cancer. Make DASH choices every day by choosing luscious fruits, crunchy vegetables and delicious lowfat dairy foods.


Is DASH the Best Diet … Ever?

DASH into the New Year for a Healthier You


DASH RECIPES

NEWS ABOUT DASH


FOUR STEP PLAN

STEP 1 

How does your plate measure up? TAKE THE QUIZ!

STEP 2 

One step at a time
Take it one step at a time and set goals for your success. Your transition to the DASH eating style will happen gradually, not all at once.

STEP 3 

Meal plans and tracking
Record what you eat on the Daily DASH Tracker to monitor your success. Use the DASH Meal Planner to plan your meals and snacks for the week. Use the samples as a guide. Choose tools based on your individual calorie needs (1600, 2000 or 2600.) To figure your calorie needs, create a profile with the MyPlate Super Tracker

1600 Calorie Goal

2000 Calorie Goal

2500 Calorie Goal

STEP 4 

Stock up on DASH foods
Keep DASH foods in your kitchen to make following your plan easy. Use the DASH Shopping List to help you find healthy foods at the store. Plan ahead with the DASH Meal Planner and then add the foods you’ll need for your plan to your list.

Honey Lemon Panna Cotta

This Italian-inspired creamy dessert is the perfect end to any meal, and toppings are customizable to every season.

Serves 8

dash-recipehealthy-recipeDessert recipe

 

 

Dietitian’s Tip: Top with

  • Seasonal fresh fruit, such as berries or chopped peaches (frozen works, too.)
  • Mint leaves and canned mandarin orange segments

 

INGREDIENTS

2 cups 1% low-fat milk
1 cup low-fat buttermilk
2 packets unflavored gelatin
1 cup fat-free plain yogurt
1/3 cup mild honey
1 tablespoon fresh lemon juice
½ teaspoon vanilla extract
½ teaspoon lemon zest

 

INSTRUCTIONS

Pour milk and buttermilk into a small saucepan. Sprinkle gelatin over the milk. Let sit for 1 to 2 minutes to soften.

Turn stove heat to low, heat milk and gelatin, stirring constantly to melt gelatin, about 6-8 minutes. Remove from heat.

In a large bowl, combine yogurt, honey, lemon juice, vanilla, and lemon zest. Pour in warm milk. Stir to combine and remove lumps. To make smooth, you can blend with an immersion blender or a blender.

Pour Panna Cotta into serving vessel – a large bowl, pie plate, or individual cups. Refrigerate until firm or overnight. The size of the container will impact this but it could be at least 4 hours.

Top with fruit such as blueberries, chopped strawberries, or cooked rhubarb.

 

NUTRITIONAL FACTS

Per serving: 98 calories, 1 g total fat, 1 g saturated fat, 19 g carbohydrate, 5 g protein, 0 g fiber, 107 mg sodium, 220 mg potassium, 16 mg magnesium, 169 mg calcium

Choose milk, buttermilk and plain yogurt in the fat level (fat-free, low fat, reduced-fat or whole) that best fits your personal health goals.

Recipe courtesy of Live Best

Artichoke Jalapeno Dip

Score Points with this Super Artichoke Dip.

Word on the street is there’s going to be a pretty big football game televised this Sunday. One might even call it “super,” with the express written consent of the National Football League, of course.

No plan yet for your big game watch party? Kick it off with this artichoke dip that’s sure to score points with your guests. It’ll be super in a bowl, or on a plate, and will stand apart in a crowded field of game day snacks and appetizers.

Yields 2 cups

dash-recipehealthy-recipeSide dish recipe

 

 

Dietitian’s Tip: 

  • Scoop onto crunchy carrot sticks, cucumbers, radishes, or jicama
  • Serve with whole grain crackers
  • Dip left over? Spread on whole grain toast for a healthy snack

 

INGREDIENTS

1 ½ cup plain Greek-style yogurt or plain yogurt, strained*
1 cup canned water-packed artichoke hearts, drained, patted dry, chopped
¼ cup grated parmesan cheese
2 tablespoons fresh jalapeno chili, minced
½ teaspoon salt
¼ teaspoon black pepper

 

INSTRUCTIONS

Mix ingredients together. Cover and refrigerate a couple hours before serving.

Follow the link to LiveBest for directions to strain plain yogurt.

 

NUTRITIONAL FACTS

Per ¼ cup serving: 57 calories, 1 g total fat, 0.5 g saturated fat, 6 g carbohydrate, 4 g protein, 1 g fiber, 228 mg sodium, 168 mg potassium, 16 mg magnesium, 123 mg calcium

 

Recipe courtesy of LiveBest

Four Seasons of Oregon Dairy Stories

Looking back over the past year, there were a lot of great stories about Oregon dairy farmers, processors and the positive work they support with schools, health professionals and communities across the state.

In case you missed them, here are links to some notable posts we shared in 2017:

Umatilla Learning Connection Town Hall Reaps Positive Results

What I Learned on My First Visit to a Dairy Farm

21st Century Dairy Farm, 21st Century Dairy Farmer

Grants Support Strengthening Oregon Schools and Students

New Elk Meadow Students’ Video Highlights Healthy Habits

Community Inspired to Live Stronger, Healthier and Happier

Outstanding in His Field: Noah Miramontes on Dairy Farming and Soccer

Meet the Miramontes Family: First Generation Oregon Dairy Farmers

Seven Things You Should Know About Large Dairies

Every Day is Earth Day for Dairy Farmers

Exploring New Markets for Dairy Exports

Southeast Asia Dairy Trade Mission Updates

School Culinary Trainings Spice Up the Menu

Back to School: Literacy Project Helps Bridge Gap

Eight Questions for an Oregon Dairy Mom

Oregon Celebrates School Wellness Awards

Adopt a Farmer Program Includes Oregon Dairies

Milk Builds Strong Schools in Oregon

Is DASH the Best Diet … Ever?

Improving School Meals for Oregon Students

Two Great Ways You Can Enjoy the Milk Carton Boat Race

Starting the Day out Right with School Breakfast

Farming with Innovation and Heart Earns National Award for Rickreall Dairy

Brews to Moos: Cows Savor Brewery Byproduct

For This Nurse, Dairy Farming Provides the Perfect Antidote

Grant Helps Hermiston School Connect Technology, Nutrition

Dairy Princess Ambassador Goes International

Milk Celebrated as Official Beverage of Oregon, OSAA

Oregon Schools Invited to Apply for School Wellness Awards

Stacy Foster Selected to Manage Oregon Dairy Industry Relations

Oregon’s Newest Creamery Invites You to the Farm

Advancing Health, Wellness and Education in Rogue Valley

New Adopt a Farmer Video Features Oregon Dairy

Ten Oregon Dairy Farms to Follow on Facebook

Recent articles have also covered the DASH Diet, solar panels and milk as Oregon’s official state beverage. Stay tuned, because we have more interesting and exciting stories coming your way in 2018. If you have a burning question or a topic you’d like to see us cover, just let us know.

White Chicken Chili

Try this delicious, hearty chili on a cold, wintery day or any day.

Serves 8

dash-recipehealthy-recipeentree-recipe

 

 

Dietitian’s Tip: To help you meet your DASH daily goals, here are suggestions for foods to eat with this hearty chili:

  • Whole grain crackers or a slice of whole grain bread
  • Salad with leafy greens, carrots, cucumbers, and a sprinkle of nuts and a drizzle of olive oil
  • For a simple dessert or snack later on, choose fruit.

INGREDIENTS
1 tablespoon oil
1 pound boneless, skinless chicken breasts, cut into bite-sized pieces
1 onion, chopped
1 ½ teaspoons garlic powder or 6 cloves garlic
2 cans (15.5 ounces each) white beans, rinsed and drained
1 can (14.5 ounces) chicken broth
2 cans (4 ounces each) chopped mild green chilies
1 teaspoon ground cumin
1 teaspoon dried oregano leaves
½ teaspoon pepper
¼ teaspoon cayenne pepper
1 cup (8 ounces) nonfat sour cream
½ cup nonfat or 1% milk

 

INSTRUCTIONS

Heat oil in a large saucepan. Sauté chicken, onion and garlic powder until chicken is no longer pink inside.

Add the beans, broth, chilies, and seasonings.

Bring to a boil. Reduce heat. Simmer uncovered for 30 minutes.

Remove from the heat. Stir in sour cream and milk.

Refrigerate leftovers within 2 hours.

 

NUTRITIONAL FACTS
Per serving: 260 calories, 4.5 g total fat, 1 g saturated fat, 40 g carbohydrate, 23 g protein, 6 g fiber, 220 mg sodium, 855 mg potassium, 86 mg magnesium, 175 mg calcium

 

Recipe courtesy of Food Hero


RELATED ARTICLE

What’s in a Waldorf Salad? Watch this Video and Find Out!

No better time than apple season to indulge in this DASH friendly Waldorf Salad

Serves 6

dash-recipehealthy-recipeSide dish recipe

 

 

Dietitian’s Tip: This recipe uses fat free yogurt in place of mayonnaise to reduce fat and boost nutrient content. The toasted walnuts, celery, raisins and dressing compliment the tartness of the apples. To put together a complete DASH friendly meal, enjoy this salad with:

  • A whole wheat grilled cheese sandwich
  • A whole wheat roll with a glass of milk
  • Whole wheat crackers with cheese

INGREDIENTS
1⁄3 cup walnuts, chopped
2 apples, cored and diced
1 cup celery, diced
1⁄2 cup raisins
1⁄4 cup fat free plain yogurt
1⁄2 teaspoon sugar
1 teaspoon lemon juice

 

INSTRUCTIONS
Preheat oven to 350 degrees.

Place chopped walnuts on a baking sheet and bake for 12-15 minutes. Stir occasionally until they are evenly toasted.

Combine apples, celery, nuts, and raisins.

Stir together yogurt, sugar, and lemon juice. Pour over apple mixture and toss lightly.

Refrigerate leftovers within 2 hours.

 

NUTRITIONAL FACTS
Per serving: 120 calories, 4.5 g total fat, 0 g saturated fat, 21 g carbohydrate, 2 g protein, 3 g fiber, 20 mg sodium, 40 mg calcium

 

RECIPE COURTESY OF: Food Hero

Bean and Smoked Cheddar Salad

Bean and Smoked Cheddar Salad
This tasty bean salad comes together in no time, and the smokey cheddar adds bonus flavor. No smoked cheddar? Try using sharp cheddar or pepper jack.

Serves 4

dash-recipehealthy-recipeentree-recipeSide dish recipe

 

 

Dietitian’s Tip: Build a DASH meal with this salad by adding a side of fresh fruit and a whole grain roll

INGREDIENTS
2 tablespoons Dijon mustard
2 tablespoons cider vinegar
¼ teaspoon salt
1 teaspoon sugar
¼ teaspoon black pepper
2 tablespoons olive oil
2 tablespoons fresh parsley, chopped
¼ cup red onion, minced
½ cup celery, sliced
2 15-ounce can 50% less sodium beans (garbanzo, kidney or black), drained and rinsed
4 ounces smoked Cheddar cheese, cut into ¼ inch cubes

INSTRUCTIONS
In a large bowl combine Dijon mustard, cider vinegar, salt, sugar, black pepper and olive oil: whisk until well mixed.
Add remaining ingredients to large bowl with vinaigrette and mix until evenly coated. Serve chilled or at room temperature.

NUTRITIONAL FACTS
Per serving: 240 Calories, 11 g total fat, 4 g saturated fat, 310 mg sodium, 23 g carbohydrates, 8 g fiber, 12 g protein, 192 mg calcium

NUTRITION MATERIALS ORDER FORM

These materials are available to Oregon residents and organizations at no charge.
If you are not an Oregon resident, please contact
your local dairy council.

HOW TO ORDER:

Select from the suggested quantities or choose “other” and use the box at the end of the list to tell us what quantity you want. Product availability is subject to change. Please allow 2 weeks for standard delivery.

Questions? Call 503-229-5033  M-F 8 AM to 5 PM or email us at order@odncouncil.org.

ITEMS

ORDER FORM

activity-and-eating-small-steps-to-a-healthier-you_lgActivity and Eating: Small Steps to a Healthier You (Adults)

Self-guided workbook to improve food and activity choices. Also available in Spanish. 8 pages.

 

 

 

 

 

 

 

 

 

 

 

 

a13s-largeCalcium: Are You Getting Enough? (Teens–Adults)

Compute calcium intake, set goals and learn about calcium and health. Print version available in Spanish only.

a124-lgDASH Savor Choices

Known as the “diet for all diseases” DASH is a healthy eating plan for everyone. These tear sheets will get you started. 50/pad. Measures 8.5″ x 11″.

exercise-your-options_lgExercise Your Options (Grades 6-8)

Nutrition and physical activity program helps students form healthy behaviors. Kit includes: teacher guide, 50 student workbooks, DVD with teaching materials. Order this program here.

a20-largeGrab and Go Foods

Poster featuring nutrient-rich food choices when you are on-the-go. Measures 25.5″ x 33″.

a172-largeMyPlate Wheel

One side is for males, the other for females. Select age and activity level to show MyPlate recommendations for calories and food groups.

Food Amounts Count/Meet the Five Food Groups

Wheel companion handout (1) included with wheel order. Also available for download.

a168_lgNutrition Note Pad

Magnetic note pad for your grocery list or other notes. Measures 2.75″ x 8.75″.

a121-largeOne Body for Life

Poster features nutrient-rich foods and the benefits iron, calcium, potassium, carbohydrates, protein and vitamins C, E and A provide for the body. Measures 25.5″ x 33″.

plan-it-snack_lgPlan-It Snack (Grades Pre-K-5)

Guide for parents to help form healthy snacking habits. Includes sample grocery list and snack ideas. Print version available in Spanish only. Measures 3.5″ x 8.5″.

pregnancy-a-special-time-for-nutrition_lgPregnancy: Healthy Moms + Babies

Guide for healthy eating, weight gain and physical activity for peri-conception to postpartum. 8 pages.

a105-largeSee the Difference Nutrient Bar Graph Cards

Set of sturdy, colorful cards that show the calories and 10 nutrients in one serving of each food. Includes foods from all food groups, as well as combination foods. 50 cards + 8-page leader guide.

start-your-head-eat-breakfast_lgStart Your Head: Eat Breakfast (Grades K-5)

Poster with three activity masters all about the benefits of breakfast.  Measures 22″ x 25″.

a165-lgThink Your Drink

Poster compares labels and the nutrient values of 8 different beverages. Eight activity masters help students learn how to read labels and evaluate sugar content. Measures 24″ x 31″.

a104-lgToss ‘N Tell Ball (Grade 4-adults)

When you catch this ball, answer the question closest to your right thumb. Answer guide and simple directions make tossing and telling fun. Inflatable ball measures 24″ diameter.


PDF VERSION OF FORM

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