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Dr. Oz Exclaims the Dash Diet as the Number One Weight Loss Plan

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The Dash Diet

Dr Oz. is at it again with giving secrets to dieting and long term weight loss. On the February 19, 2013 show, he explains the number one diet plan is called the Dash Diet.

Many experts appearing on the show to help the hype including: Dr. Caroline Apovian, Dr. Adam Glasglow, Kristin Kirkpatrick, Marla Heller, Dr. Roshini Raj, Rodney Cutler, Carol Ash, Dr. Tara Margarella, Dr. Nancy Simpkins, Dr. Nadia Levy, Dr. Timothy Chase, Dr. Michael Roizen, Sari Greaves, Jillian Michaels, Lori Benson, Seval Oz, and Sue Serio.

While the Dash diet actually hit three years ago, it’s been the number one most popular diet of all time. Probably because it’s so easy to follow and with so many success stories and doctors backing the programs.  The USDA recommends the DASH diet as “an ideal eating plan for all Americans”. According to the Mayo Clinic, the DASH diet may also protect against stroke, heart disease, cancer, diabetes and osteoporosis.The Dash Diet  Book

The nice thing about the Dash diet is that it’s pretty much common sense. This diet requires the a large consumption of whole grains, fruits, vegetables and low-fat dairy. While there can be limited consumption of fish and poultry, while red meat, sweets and fatty foods should be consumed sparingly.  Sounds pretty simple. If you have the determination to lose weight, I think you could make a life style change and follow the steps in the Dash Diet.  It’s getting back to the basics of eating.

DASH stands for Dietary Approaches to Stop Hypertension. It’s one of two diets recommended by the USDA to promote health and wellness and prevent chronic diseases like high blood pressure or diabetes.

The Dash diet does encourage people to consume less sodium and increase their intake of magnesium, calcium and potassium, in order to help lower blood pressure.

According to the Dr Oz website:

What Can I Eat on the Dash Diet?

On the DASH diet, you’re expected to eat:

  • 6-8 servings of whole grains per day. This includes, whole wheat bread, cereals, rice or whole wheat pasta. The whole grain or whole wheat variety of grains contains more fiber and nutrients than refined grains.
  • 4-5 servings of fruit per day. In addition to providing ample vitamins and nutrients, fruits are also great sources of fiber. You can have fresh, frozen or canned fruits, just make there that there are no added sugars.
  • 4-5 servings of vegetables per day. Make sure to include leafy green vegetables in addition to tomatoes, carrots, broccoli, and sweet potatoes.
  • 2-3 servings of low-fat dairy per day. This would include 1 cup of skim milk or low-fat yogurt. This is beneficial because of the calcium, vitamin D and protein these products provide; however, don’t overdo it. Also, avoid regular or even fat-free cheese because they are often high in sodium.
  • 6 or fewer servings of lean meats, like poultry or fish per day. This would include skinless chicken or turkey breast, seafood, or tuna that has been packaged in water. Avoid red meat as often as possible, as it tends to be higher in fat and cholesterol. When cooking, trim away the skin and fat, then broil, grill, roast or poach instead of frying.

In addition to those foods, you can also have:

  • 4-5 servings of nuts, seeds, legumes per week. This would include almonds, sunflower seeds, kidney beans, lentils, etc. However, keep the serving size small to avoid too many calories. Soybeans and tofu are good alternatives to meat because of its high protein content.
  • 2-3 servings of fats and oils per day – but make sure you don’t overdo it! A serving would consist of 1 tablespoon of low-fat mayo, 1 teaspoon of margarine or 2 tablespoons of light salad dressing. Always choose products that are low in saturated and trans fats.
  • 5 or fewer servings of sweets per week. Yes, you read this correctly! However, don’t overdo this either. A serving of sweets would consist of 1 tablespoon of sugar, jelly, or jam; 1/2 cup of sorbet; or 1 cup of lemonade. Try to choose fat-free or low-fat sweets.
  • No more than two alcoholic drinks a day for men, and one drink per day for women.

DASH Diet Pyramid

The Dash Diet

That may sound like a lot of food to consume, but think about it, you’re not expected to get rid of your favorite things like sweets and alcohol.  I think that’s why people fail with so many other diets; they are required to give up the things they love and enjoy.  Losing weight shouldn’t be about giving up those things, rather enjoying them when you can have them.  Can you imagine how much weight you would lose if you paired this diet up with a Raspberry Ketone pill?

In a study published in the New England Journal of Medicine they explain why having a diet rich in fruits and vegetables will lower blood pressure. “It is known that obesity, sodium intake, and alcohol consumption influence blood pressure. In this clinical trial, Dietary Approaches to Stop Hypertension, we assessed the effects of dietary patterns on blood pressure. A diet rich in fruits, vegetables, and low-fat dairy foods and with reduced saturated and total fat can substantially lower blood pressure. This diet offers an additional nutritional approach to preventing and treating hypertension.”

In the U.S. News & World Report on January 2013, they ranked the DASH diet as best overall diet. A panel of experts in diet, nutrition, obesity, heart disease, diabetes and food psychology reviewed 29 different diets and ranked them according to safety, short-term and long-term weight loss, how easy they were to follow, nutritional completeness, diabetes prevention and management, and heart disease prevention.

The diets were ranked according to a star system, with five stars being the maximum score.

Best Overall Diets:

DASH diet4.1 stars. Nutritionally complete, safe, can prevent and control diabetes, also promotes heart health.

TLC diet4 stars. TLC stands for Therapeutic Lifestyle Changes. This diet was created by the National Institutes of Health to reduce levels of cholesterol. The panel said it is a healthy, well rounded diet. However, the dieter is left very much on his/her own.

Mayo Clinic diet 3.9 stars. Experts say it is safe and nutritious, and moderately effective for those aiming to lose weight.

Mediterranean diet 3.9 stars. The diet is rich in vegetables, fruits, olive oil, and other healthy nutrients. It was criticized for being too different to what Americans are used to and may consequently be hard to keep up.

Weight Watchers3.9 stars. This diet was praised for the emotional support dieters receive, as well as being an easy one to stick to.

Healthy Food Choices for the DASH Diet

The DASH diet is usually used by those suffering from hypertension.

What is the Dash Diet?

The DASH diet, DASH standing for Dietary Approaches to Stop Hypertension, is this summer’s hottest new diet. Take that Atkins. This diet focuses on reducing your hypertension by lowering your sodium intake. Hypertension aka high blood pressure aka a cool name for a heavy metal band is a leading cause in heart attacks, so if you get a tingle in your left arm after eating the Baconator you may want to look into the DASH diet, which suggests a diet rich in fruits, vegetables, non-fat dairy and whole grains. Which in certain circles is called eating healthy and not a diet… fatty.

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Environmentalist. Consumer Tech Journalist. Science Explorer. And, a dreamer. I've been contributing informative news content since 2010. Follow me on all socials!

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Dr Oz

Garcinia Cambogia Extract Weight Loss Supplement Touted by Dr Oz Popularity Spikes Again

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Garcinia Cambogia Benefits

Dr. Oz recommended the weight loss supplement Garcinia cambogia extract in 2012, but has seen the popularity spike again recently.

Dr. Oz has said the supplement is the “simple solution you’ve been looking for to bust your body fat for good.”

Garcinia Cambogia supplements are derived from a tropical fruit grown in India and Southeast Asia known as Malabar Tamarind. The active weight loss ingredient contained in Garcinia supplements has been identified as Hydroxycitric Acid, commonly referred to as HCA. It is said that HCA blocks fat and suppress the appetite; moreover, it has also been shown that HCA may slow or stop a key enzyme called Citrate Lyase, which the body uses to make fat from carbohydrates.Garcinia Cambogia Extract Dr Oz

The weight loss supplement uses 800mg of pure Garcinia Cambogia Extract in each pill. Reviews of Garcinia Cambogia Extract also prove that the product might actually be one of the most potent weight loss solutions on the market today. The Garcinia Cambogia Extract Reviews also proclaim that the product is free from major side effects.

According to Leon Waddell, a user of Garcinia Cambogia Extract, “This product is excellent!! It works fantastically for me. I have lost 20 lbs, with no exercise or special diet. However, I do moderate regular exercise because I want to firm up and look good when I undress. This product will work for anyone who follows the directions and stick with it and the fat will melt very soon. I also take the prescribed maximum dosage daily, which is 2 capsules three times (3) per day, an hour before my three meals and drink plenty of water during the day, at least 6 to 8-ounce glasses.”

Leon goes on to state, “You can sip and not gulp them down if you desire to do so. Remember that water is the sustainer of life. It flushes away the fat from your body. So do it daily! When I reached my desired weight-loss, I simply cut back on taking the dosage. And only use one dose per day of 2 capsules an hour before lunch which is my heaviest meal. And eat light food at dinner meals (salads, cottage cheese mixed with fresh fruit or light yogurt). The Pure Garcinia Cambogia 120 capsules of two bottles I bought for myself and 2 bottles I bought for my wife is doing the trick for both of us. She is losing also and is delighted!”

As with any weight loss pill, use to your own discretion. Currently, the Food and Drug Administration (FDA) has no legal power to regulate weight loss supplements. Companies can make claims, lacking any scientific backing and because no approval is required, the FDA can only investigate products after reports of harm have already transpired.

Last Monday, the maker of the green coffee extract, was charged $3.5 million by the Federal Trade Commission for marketing the aforementioned product by basing their claims on unsubstantiated science.

The sellers of Green Coffee Bean extract were sued for “deceiving consumers through fake sites and invented health claims.”

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Dr Oz

21 Day Tummy Diet Plan Promises Weight Loss While Alleviating Digestive Disorders

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21 Day Tummy Diet Plan

The 21-Day Tummy Diet is the latest in weight loss programs to promise you help in losing weight and have you feeling better overall, while reducing inflammation.

Liz Vaccariello, editor for “Readers Digest” appeared on “The Doctor Oz Show” to promote this new weight-loss plan. “This plan is the only one that nourishes your body’s own secret weight-loss weapon, which is skinny gut bacteria,” Vaccariello told Dr. Oz. “This is the missing link in every other diet plan.”

Health journalist Vaccariello, explores the connection between digestion and weight, while explaining the role of gut bacteria, and identifying diet as the major cause behind the chronic inflammation, she advises how to “diet away digestive disorders.” A 3-phase, day-by-day food plan, featuring over 50 recipes, shows readers how to calm their sensitive stomachs, enjoy delicious dining, flatten those tummies, and lose an average of 6–10 lbs.

The plan works by balancing your gut bacteria and feeding your “skinny gut bacteria.” Recent studies have shown that thin people’s gut flora is quite different from overweight people’s. The 21-Day Tummy diet is designed specifically for people with temperamental tummies

With the 21-Day Tummy plan, you will be eating more anti-inflammatory foods, especially those rich in magnesium, and fewer carb-dense foods and FODMAPs (rapidly fermentable carbohydrates that can aggravate your gut).

The 21-Day Tummy is designed to alleviate and possibly cure the 5 most common digestive disorders: gas and bloating, constipation, diarrhea, heartburn and acid reflux, and IBS flare-ups.

There are a few weapons to this plan:

  • Magnesium in the morning: Vaccariello suggests getting this mineral with seeds, like chia or pumpkin. You also can try a magnesium supplement – our favorite is a lemony powder called Calm, which you can mix in water.
  • Low-FODMAP foods: What are FODMAPS? They are rapidly fermentable carbs – or “fast food for your gut” as Vaccariello calls them. Oat bran, brown rice, polenta and quinoa are the good guys. Highly refined grains, especially wheat, are the bad guys. She’s a fan of red quinoa, as are we.
  • MUFAs: This has been a favorite of Vaccariello’s since her very first “Flat Belly Diet” book. The monounsaturated fats include olives, nuts and avocado among others.
  • Ginger: Ginger is a powerful tummy soother and Vaccariello mixes it with maple syrup – a low FODMAP sweetener.

There are three main steps in the 21-day Diet plan:

  • PHASE 1: FLATTEN (DAYS 1 TO 5)

Calm your sensitive system as you shed fat quickly.

  • PHASE 2: SOOTHE AND SHRINK (DAYS 6 TO 15)

Maximize belly-fat loss by boosting anti-inflammatory foods that are high in magnesium and monounsaturated fatty acids.

  • PHASE 3: BALANCE (DAYS 16 TO 21)

Stoke your body with meals that combine belly-friendly fiber, lean protein, and healthy fats so you never feel hungry.

The 21-Day Tummy also includes a 21-day eating plan that minimizes foods that cause discomfort and weight gain, while replacing them with soothing foods.

21-Day Tummy Diet

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Dr Oz

Dr Oz Says Drink Tart Cherry Juice for Sleep

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Tart Cherry Juice

New research shows Tart Cherry Juice can reduce pain, reduce risk of heart disease and be used as a sleep aide, which is why it’s being called the ultimate antioxidant.

For many people, sleep aids like melatonin just don’t do the trick. According to Dr. Oz, this is because of two main reasons: 1) Most people take way more melatonin than the recommended dose, it then becomes ineffective. 2) Many people take melatonin too late at night. In order for melatonin to work properly as a sleep aid, it requires 2-3 hours to circulate in the body. Try taking melatonin right after dinner to allow ample time for absorption.

Dr Oz has found a natural sleep aide. Dr Oz says drinking 8 ounces of Tart Cherry Juice can replace habit-forming prescription sleeping medication!

The Journal of Medicinal Food published a study on effects of a Tart Cherry Juice Beverage on the sleep of adults with insomnia. The study used a randomized, double-blind, crossover design where each participant received both treatment and placebo for 2 weeks with an intervening 2-week washout period. 15 adults with chronic insomnia, but otherwise healthy, were assessed by 2-week mean values from daily sleep diaries and disease severity by the Insomnia Severity Index. The tart cherry juice beverage was associated with statistically significant pre- to post-treatment improvements on all sleep variables.

When compared to placebo, the tart cherry juice produced significant reductions in insomnia severity. The results of the study suggest that CherryPharm, a tart cherry juice blend, has modest beneficial effects on sleep in adults with insomnia compared to studies of melatonin, the two most studied natural products for insomnia.

The other side of health benefits Tart Cherry Juice can aide in is reduce pain and inflammation. Oregon Health and Science University, Department of Medicine researchers have reported that drinking tart cherry juice for 7 days before and during a strenuous running event minimizes post-run muscle pain and potentially inflammation.

“The bottom line is those runners who used tart cherry juice had less inflammation and faster muscle strength recovery,” said Kerry Kuehl, M.D., associate professor of medicine (health promotion and sports medicine) in the OHSU School of Medicine and the lead author on the study. The results were published in a recent issue of the Journal of the International Society of Sports Nutrition.

Some side effects of the Tart Cherry Juice are it’s high in simple carbohydrates (high glycemic / sugar), so if you are diabetic or limiting your sugar consumption, read the food label to determine whether this juice is an option. Tart cherry juice is in fact tart, so dilution may be your answer.

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