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1200 Calorie DASH Diet: Sample of a meal plan


If you are looking for the 1200 calorie DASH diet, you are probably fighting both hypertension and extra weight. Unless you are a very petite and inactive woman, you cannot live on a 1200 calorie diet, that’s why I assume that you are trying to lose weight. And you are doing the right thing: losing weight may reduce your blood pressure, there is a clinically proven connection between the two.

But you must be wondering how to do this on 1200 calorie DASH diet….

Easy Fruit Salads On 1200 Calorie DASH diet

Easy Fruit Salads On 1200 Calorie DASH diet

Bad news first:

  • It’s not easy. In order to meet the requirements of the DASH diet in terms of food group portions, and keep your hunger at bay, you will have to switch to the HEALTHIEST variation of the DASH diet.
    I will further explain what that means, but, for starters, it means that you cannot afford to eat any empty calories such as sugar or fat. Every calorie has to bring something into your body.
  • DASH diet doesn’t restrict calories directly. Instead, it makes sure you consume enough correct nutrients. You can end up consuming more than 1600 calories on 1200 calorie DASH diet, if you just follow its directions about recommended amount of servings.
    Servings of food on DASH diet contain different amount of calories. For example, both 1/4 bagel and 1/2 cup of rice are one serving of grains. While 1/4 bagel contains 36 calories, 1/2 cup of rice contains 85. As you can see, there is 42% difference between these two perfectly eligible foods.

Good news is, it is possible, and doing so will also reduce your blood cholesterol, improve your heart health, and aid in cancer prevention.

Why Listen To My Opinion About 1200 Calorie DASH Diet

If you wonder why should you listen to me, you are right – you should always question information received from the Net. Let me tell you a bit about myself. I have been researching healthy diets for years, and building meal plans that meet various dietary requirements for the last three.
I am not a dietitian, in fact, I have a Masters in Applied Mathematics, and this is exactly what enables me to build systems – in this case, dietary systems – when requirements to portions and calories are defined.
I also have both talent and passion for creating easy, healthy meals. If you want to try the 1200 calorie DASH diet, you can just pick any of my easy healthy recipes from my other site called Choose Healthy Food. I have dozens of well-tested DASH-compliant recipes there. The reason why I write about the DASH diet, is because I use it myself to lower my blood pressure when it starts rising from the stress I endure. It works for me and it worked for 85% of Harvard DASH diet study participants, so there is a big chance that it will work for you.

Another easy way to lower blood pressure you need to know about

There is another approach that helped people lower blood pressure naturally and without drugs within first week of using it. How would you like to lower your blood pressure below 120/80 in one week by doing three easy exercises? Discover more about lowering your blood pressure with exercises.

Of course, you should read the disclaimer and consult with your doctor before taking any advice from any website, including this one.

Healthy 1200 Calorie DASH Diet

Let us define how much of each food group we should eat on the 2000 Calorie DASH Diet.  In the table below,  you can see how many servings of each food group you should eat on the 1200 calorie DASH diet.  These values are received by calculation based on official 2000 calorie diet.  The table also gives you an example of food that constitutes that one serving ( 4.5 for Grains), and total calories that you will receive from eating recommended amount of servings of that food group( 293).  Calories are rounded.

Food group Servings Example of food Calories per serving Total Calories
Grains and grain products 4.5 1 slice bread 65 293
Fruits 3 6 ounces apple 90 270
Vegetables 3 1/2 cup cooked potato 68 204
Low fat or non fat dairy foods 1.5 2 cups cottage cheese 326 489
Lean meats, fish, poultry 1.125 chicken breast no skin 126 141.75
Nuts, seeds, and legumes 0.375 1 oz cashews 155 58.125
Fats and sweets 1.5 1 tsp oil 40 60
Total: 1515 calories

As you can see, it is easy to go over your allotted amount of calories while following the DASH Diet.

And when you look at servings, you can really see the variation in calories.

Guidelines To Keep Your Calories Under 1200

When I started creating a 1200 calorie DASH diet plan, I noticed that whole grain products provide a bit more calories than refined. For example, a cup of brown rice has 216 calories, while a cup of white rice has 189-205. So it is very tempting to use refined grain products instead of whole grain ones when you are trying to keep total calories under 1200. Don’t do it! First of all, you will be hungry, as refined grain products provide a spike of sugar in your blood, and once it is over, you feel hungry again. Complex carbs in whole grains are released slowly and you don’t want to eat, don’t spoil your health, and have better chances to stick to the diet.

In order not to get bored with same old same old tasteless rice, explore different varieties.


I will post the precise 1200 calorie DASH Diet plan in my next blog post. Here are the smart things you could do right now to make sure your DASH diet plan is right:

    1. Eat your fruit raw instead of canned: you never know how much calories are in the canned fruit due to the added sugar – and it is easy to go over your very modest sugars allotment for the week
    2. Choose nutrition-dense berries that are lower in sugar: blackberries, blueberries, cranberries. Use them on your morning cereal
1200 DASH Diet Plan Breakfast

1200 DASH Diet Plan Breakfast

    1. Do not use 100% fruit juices as a part of Fruit group. If you have a juicer, you will be much better off using green leafy vegetables juices with the addition of fruit and vegetables that lower blood pressure ( celery, watermelon, pomegranate, etc)
    2. Vegetables: Select mostly green leafy vegetables and not starchy ones, like potatoes. Not only do they contain Calcium, so that you don’t need to eat much dairy, but they also have tons of other benefits to your overall health. Stronger bones, better vision, cancer and heart events protection, to name a few. Eat more kale for it is the most nutrition-dense green leafy vegetable known.  Here are my very popular healthy kale recipes. Dietitians agree that eating more vegetables is beneficial for you, so if you are feeling hungry on your 1200 calorie DASH menu plan, i suggest you just eat more veggies.
Kale And Other Vegetables That Lower Blood Pressure

Kale And Other Vegetables That Lower Blood Pressure

  1. Eat more veggies and less grains.
  2. Include L-Arginine foods that produce Nitric Oxide into your menu: beans, turkey, garlic, etc.
  3. Try a no-fat diet, where the only fat you eat comes naturally from foods. This way you can save some fat calories
  4. Eat only whole foods, as they always contain less calories and more nutrition than processed foods
  5. Instead of sugar, try figs, dates and dried apricots.

So check out my recipes – they are all very low in fat and overall in calories and suitable for the 1200 DASH diet – just make sure to adjust portions. I will post an example of the plan soon to show you what exactly to eat on the 1200 calorie DASH diet plan.

Non-fat Salad Dressing For 1200 Calorie DASH Diet

When on the 1200 calorie DASH diet, try this non-fat Russian salad dressing. Created by Joyce Goldstein for Dr.Ornish and published in his bestseller book “Eat More, Weight Less”, this healthy salad dressing will enhance your diet and make it both palatable and adherent to the DASH principles.

Do you already feel how hard it is to stick to a 1200 calorie DASH diet? In this case, the healthy salad dressing recipe helps you keep your use of oils down.

This is an ideal dressing for a tomato, cucumber and red onion salad. It can be used with lettuce, and it is nice on potato salad.

It is also low sodium, yet it doesn’t feel so due to the presence of tomato and vinegar. One portion (2 tbsp) of this salad dressing contains 72 mg of sodium.

Unfortunately, it contains sugar, which counts against your fat/sweets allowance. If you think about it though, everything tasty in life has either fat, or sugar, or both.


  • 1 tsp dry mustard
  • 2 tsp sugar
  • 2 tbsp lemon juice
  • 1 tbsp red wine vinegar
  • 4 tbsp tomato puree
  • 1 cup of non-fat plain yogurt
  • pepper
  • (optional) salt


Combine all the ingredients in a bowl and whisk together well. If you don’t have dry mustard, Dijon mustrd is just fine.

1200 Calorie DASH Diet: Low Fat Salad Dressing

When on 1200 calorie DASH diet, every calorie counts. Using low fat salad dressing is one of the best way to make sure you don’t use more oils in your diet than DASH diet requires of you. To remind, your diet allows you only 1.5 portions of fats AND sweets per day, which translates into one and a half teaspoon of olive oil ( and no sweets!).

Truth is, salad dressings contain a lot of oil. Much more than you want in your 1200 calorie DASH DIET.

Human mind works in funny ways. It knows that “salad is healthy” and subconsciously allows you to eat as much salad as you want. Dressing included. Even at the restaurant, as long as you ate salad, you feel safe about your food choices. You let your guard down.

All I can say, beware of salad dressing.

Low fat salad dressing made at home should become your only choice if you want to adhere to the 1200 calorie DASH diet.

If you have never made one, here comes…

how to make low fat salad dressing

Oil is what changes viscosity of the dressing. Without oil, it is simply a liquid. What can replace oil in your dressing?

  1. Mustard. Mustard gives salad dressing a smooth silky structure. Try honey mustard dressing with peppercorn.
  2. Blended berries. Thaw raspberry mix or use fresh strawberries. Blend a cup of berries, add balsamic or red wine vinegar, a couple of drops of oil and salt to taste- and voila! you have just made low fat salad dressing
  3. Water from boiled beans. This is a discovery made by one of the top chefs in Los Angeles, a co-author of Dr. Ornish’es book who took a challenge to create no fat salad dressings that suit the Ornish Diet. If you boil your beans in small amount of water, you will notice that it feels sort of starchy. Add some vinegar, dried herbs, pepper and salt, and your dressing is super healthy and very tasty.

There are at least two other super foods that are a great base for a low fat salad dressing. I will publish my own low fat salad dressing recipes in my new e-book: 1200 calorie DASH Diet Plan.

Hope you find these three tips helpful, and please come back for more.

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DASH Diet Plan Works Better With These Changes…

If you are exploring the DASH diet plan for hypertension and have your systolic blood pressure over 130, you might want to learn about the ENCORE study. You need to achieve a significant reduction in your blood pressure, and this study has tested and published the way to do it. Simply put, it has concluded that combining the DASH Diet Plan with two more actions helps to reduce blood pressure by 45% more than the DASH diet alone.

Doctor surprised at high blood pressure

Don't surprise your doctor... Lower high blood pressure

About ENCORE Study

Conducted in 2008, this study included overweight and obese individuals who don’t take medications and have prehypertension or stage 1 hypertension (systolic BP, 130-159 mm Hg; or diastolic BP, 85-99 mm Hg).

Participants were split into three groups:

  • control group that did not change anything
  • group #2 on theDASH diet plan alone
  • group #3 on the DASH diet with weight management

The study was conducted over the course of 4 months and produced very encouraging results for those of us who need to lower blood pressure:

  • the DASH plus weight loss group #3 had reduced blood pressure by 16.1/9.9 mm Hg
  • the Dash diet alone group #2 achieved a drop in their blood pressure by 11.2/7.5 mm
  • And the group that did nothing had a 3.4/3.8 mm reduction.

There were more positive side effects beside reducing blood pressure. But let us stop and think for a moment. Reducing your blood pressure by 16 points can move you out of the risk zone for a heart attack, kidney failure, congestive heart failure and stroke. This action alone may save your life.

Hypertension facts

Consider these hypertension facts for a moment:

  • From 1996 to 2006 the death rate from high blood pressure increased 19.5 percent, and the actual number of deaths rose 48.1 percent. It was the highest among African Americans of a non-Hispanic descent.
  • Every 45 seconds someone has a stroke in the United States, every 3-4 minutes someone dies. Those who survive have great chances of losing quality of life. One study of stroke survivors over 65 years of age showed that
    • 30% needed assistance to walk
    • 26% needed help with activities such as cooking, feeding, and paying their bills
    • 19% had trouble speaking, or understanding others when they speak
    • 35% had feelings of depression
    • 50% had some degree of paralysis on one side of the body
    • 26% became nursing home residents
  • Chances of stroke drop by one third with each 10 mm Hg lower systolic blood pressure. The association is consistent across sexes, regions, and stroke subtypes and for fatal and nonfatal events.
  • Every seven minutes a heart attack happens in Canada. Heart disease is strongly associated with high blood pressure.
  • the DASH diet plan and weight loss work better than the Dash Diet Plan alone

    The Encore study is one of many that concluded that weight management results in lower blood pressure. What does it mean for you?

    Adding two changes to your lifestyle will help you reduce blood pressure faster. These changes are:

    • Exercise
    • Limiting calories in your daily food intake

    Exercise to lower blood pressure

    If you are overweight, it may be hard for you to run or do weight lifting. Start with walking.

      1. Walking

    Some ideas on how to make a daily walk a part of your life:

      • Download your favourite music or books onto your mp3 player. Walk in the park or in your neighbourhood while listening.
      • Walk up and down the stairs at work and at home. One example is – when you have to bring a bunch of things downstairs, bring them one by one. Climbing stairs is an amazing exercise that gets your heart rate up quickly
      • Walk to a convenience store.
      • Join the walking group. Having social support helps to stay on track and get better results faster
    1. You can also join Weight Watchers, a program that has a proven track record of losing weight and keeping it off.
    2. You can join an online weight loss community and start making serious changes. Having community support raises your chances of success. By increasing your muscle mass you will cause calories to burn faster, and accelerate your weight loss. Check out Bestseller Fat Loss Coach Tom Venuto and join his Burn The Fat Feed The Muscle community.
    3. Breathing exercises have been an effective way to lower blood pressure quickly.
    4. Yoga, especially Bikram yoga, lowers blood pressure as well.

    Diet for high blood pressure

    The DASH diet plan alone can help you lower blood pressure by 11 points. However, consider the 1200 calorie or 1600 calorie DASH diet to cause weight loss. I have several articles and recipes on this site to help you understand the benefits and dangers of the 1200 calorie DASH diet plan. You can find recipes and explanations on how to build your own DASH diet plan.

    In conclusion, when a heart event or stroke happens, all we can do is feel sorry for not taking action in the past. This is if we can even feel anything, assuming we have survived these debilitating events. Starting to make small changes in your life, such as eating more by the DASH diet guidelines and being more physically active is a good prevention tactic that may save your life.

    1. Blood Pressure and Stroke: An Overview of Published Reviews
    2. Encore study
    3. Heart Attack Recovery Facts

Kale Juice Recipe for 1200 calorie DASH diet

Here is a kale juice recipe perfect for your 1200 calorie DASH diet or the 1600 calorie DASH diet. It uses pineapple – a fruit that lowers blood pressure. The pineapple diet for hypertension is becoming popular and is said to help because pineapple introduces a high amount of Potassium into your diet while being very low in Sodium.

You should treat any diet that uses a single “miracle ingredient” with caution. The 1200 calorie DASH diet made with whole foods, including fruit like pineapple, is much more beneficial and scientifically proven to work. I must correct myself – the Harvard research used the 2000 calorie DASH diet, but they did not restrict the weight or gender of participants. Losing weight was not a part of the research. That’s why the 2000 calorie DASH diet was used – it provides enough calories for the majority of the study’s subjects.

The 1200 calorie DASH diet is one of your best choices if

  • you are a woman,
  • you are not tall and averagely built,
  • you are leading a sedentary lifestyle,
  • and you want to lose weight and lower blood pressure.

If all these conditions are met,  the 1200 calorie DASH diet will create the right calorie deficit and you won’t starve yourself. Just make sure you don’t restrict calories for too long.

This Pineapple Kale Juice recipe is very good for individuals with dry and aging skin. It hydrates dry skin from within. If you drink it regularly, you may get a 33% improvement of micro-circulation in your skin.

It also contains cancer-fighting and anti-inflammatory agents.

Not to mention that taking 500mg of Vitamin C daily lowers high blood pressure by 5 points according to a new study by Johns Hopkins University School of Medicine, published in the American Journal of Clinical Nutrition. Both kale and pineapple contain a lot of vitamin C.

Pineapple Kale Juice Recipe For 1200 Calorie DASH Diet

Pineapple Kale Juice Recipe


  • 1 small pineapple, cleaned
  • 8 leaves of curly kale
  • 1/2 of English cucumber
  • 1 slice of lemon (optional)


  1. Clean the pineapple and cut it in pieces that fit your juicer. You don’t need to core it.
  2. Wash cucumber and cut it lengthwise. You can clean the skin if you feel concerned about pesticides.
  3. Feed pineapple and kale (alternate pieces) into the juicer.
    Throw the pulp away. If your pineapple is ripe and sweet, you can add
    one slice of lemon to your juice. However, most pineapples bought at
    the store are not sweet enough, so lemon juice is not needed.
  4. Juice the cucumber. Mix well.

This amount produces about 750 ml of juice. You can store kale juice in a tightly closed jar for up to two days.

If you don’t have time to juice kale and pineapple every day, the shortcut is to juice kale and freeze it in an ice cube tray, then add it daily to a cup of Dole pineapple juice. Fresh prepared juices are always better, but don’t let this perfectionist thinking get in the way of you drinking canned juice to lower blood pressure. In my opinion, it’s better to do this than to drink no juice at all.

What recipes do you use to lower blood pressure? Leave a comment and help other people improve their diet.

Green Smoothie For 1200 Calorie Dash Diet

The green smoothie can help transform your body so quickly, you will be mad at yourself for not trying it earlier.
I first heard a passionate “ode to green smoothie” from Victoria Boutenko, a raw food enthusiast whose whole family is called “the raw family.”  Victoria gave a compelling argument for using green smoothies:

 ”A molecule of chlorophyll closely resembles a molecule of human blood. According to the teachings of Dr. Ann Wigmore, consuming chlorophyll is like receiving a healthy blood transfusion. Many people do not consume enough greens, even those who stay on a raw food diet. By drinking two or three cups of green smoothies daily you will consume enough greens for the day to nourish your body, and all of the beneficial nutrients will be well assimilated.

Green smoothies are easy to make, and quick to clean up after. In contrast, juicing greens is time consuming, messy, and expensive. Many people abandon drinking green juices on a regular basis for those reasons. To prepare a pitcher of green smoothie takes less than 5 minutes, including cleaning.”

That good for you and that easy to make? I have been making green smoothies ever since.

Some people try to make a green smoothie and get a foamy, unpalatable mixture.  They get turned off by  this. You can make your green smoothies tasty by adding fruit to them. Fruit contains soluble fiber as opposed to the insoluble fiber in green leafy vegetables. Soluble fiber makes the texture of a green smoothie creamy and delicious. The perfect green smoothie has 60% fruit and 40% greens.

Green smoothie for 1200 calorie diet

Green smoothie for 1200 calorie diet

The green smoothie is a great food to lower blood pressure. Remember that the DASH diet lowers blood pressure by combining foods that are rich is Potassium and Magnesium. Making banana smoothies while on your 1200 calorie diet is a great idea because you take in your Potassium together with all the goodness of greens and it gets absorbed easily.

Here is a simple recipe that we call “Shrek’s Delight” due to its swampy look and green colour:

Green Smoothie Recipe – Shrek’s Delight


  • 1 cup spinach or kale
  • 1 banana
  • 1 cup almond milk
  • Add water to taste


  1. Wash spinach and kale;  peel banana
  2. Blend all ingredients together and add water or almond milk to taste

It’s important to not consume any empty calories when on 1200 calorie DASH diet – you simply cannot afford it. Green smoothies are low in calories and high in blood pressure lowering ingredients. You will surely receive maximum nutrition while on a restricted calorie diet. This helps you to keep losing weight.

You can add ground flax meal to increase the health benefits of your green smoothie.


If you want to read the results of Victoria’s research on the diet of the chimps (whose DNA makeup resembles that of a human about 94%) , here is her own explanation of how she arrived at the need to eat more greens: Victoria Boutenko About Need For A Green Smoothie


Low Fat Broccoli Potato Soup – DASH Diet Meal Recipe

This low fat broccoli potato soup is an easy and tasty DASH diet meal. If you are on a 1200 calorie DASH diet, one portion of it provides you with all the veggies you need in a day.

For fans of the traditional cream of broccoli soup, this soup will taste a bit different. This is a vegan meal, and the healthiest version of this soup possible. Not only will it work to lower your blood pressure as a part of your 1200 or 1600 calorie meal plan, it will also be a great heart disease and cancer prevention meal. All the ingredients that may not be beneficial for you (such as chicken broth and dairy products) are replaced.

Low Fat Broccoli Potato Soup - Dash Diet Meal Recipe

Low Fat Broccoli Potato Soup - Dash Diet Meal Recipe

My family found it very tasty “as is”, so give it a try. I’d appreciate your comments, especially if you made substitutions, so that other people can benefit from your experience.

If you feel that adjusting to a new diet is stressful enough, so you would prefer the meal to be as tasty as possible while adhering to the DASH diet guidelines, I will provide substitutions for you:

    • This soup doesn’t include sharp cheddar cheese. On the DASH diet, you are allowed about one and a half oz of LOW FAT cheese per day, so go ahead and grate some cheese on top of your portion. 1,5 oz is a cube with about 1 inch long side. You can consider vegan cheese, too.
    • This is a vegan meal and for those of you who doesn’t mind eating meat, the taste will be further improved by adding chicken broth. Use chicken broth instead of water. Understand, though, that this way you will use  or exceed your daily fat allotment and increase total calories. Chicken broth cubes, however convenient, are not a good choice here. So if you really want this soup to be a chicken soup, I suggest that you boil a chicken breast first, and use the bouillon, while using chicken breast in another meal such as sandwich or pasta.

Low Fat Broccoli Potato Soup


  • 1 leek , washed and cut with greens included
  • 1 onion
  • 5 medium potatoes, peeled
  • 1 cup cauliflower
  • 5 cups broccoli (a bunch of broccoli)
  • 3 or more cups of water
  • 2 cloves of garlic
  • 1 cup almond milk, unsweetened
  • black pepper, salt (for low-sodium diet, no salt. Add some lemon and pepper seasoning to the bowl instead)
  • Herbs de Provence or Italian seasoning
  • (optional) 4 sun-dried tomatoes, cut, with oil squeezed out
  1. Cut through leeks along the stem to the middle so that it opens and becomes easy to wash, yet doesn’t fall apart. Wash thoroughly and further slice it in 1 inch long pieces
  2. Place leeks, potato, cauliflower and onions into the pot. Add water – the amount that is enough just to cover them (or a bit less; too much water is not good). Once the water starts boiling, reduce the heat to medium, and boil for 15 minutes under a tight lid.
  3. Add broccoli on top, close the lid, and boil for another 5 minutes.
  4. Throw the onion out. Take the broccoli out of the pot, cut thick stems off and put them back into the soup.
  5. Place your soup into the blender. It’s one load for Vitamix, but may be 2 loads for a smaller or less powerful blender. Add almond milk. Blend.
  6. Pour it back to to the pot, use more almond milk to “wash” the blender, as much of your soup might remain on its walls.
  7. Add garlic, spices, and, optionally, sun-dried tomatoes.
  8. Add broccoli florets.
  9. Serve as is, adding cheddar or vegan cheese on top.

    Preparing broccoli potato soup recipe

    Preparing broccoli potato soup recipe

This amount produces 6 portions, each containing 4 servings of vegetables.  From my experience, I don’t expect this meal (without cheese) to add more than 200 calories to your diet, but I did not get a chance to calculate the precise amount yet.
Enjoy! More 1200 calorie and 1600 calorie meals to follow.


Add Pumpkin Soup Recipe Into Dash Diet Menu

Whether you are on 1200 calorie or 1600 calorie DASH diet,  sometimes it feels like you are starving yourself. The solution to keeping hunger at bay is using complex carb meals that will allow you to function till the next meal without feeling hungry. Even more importantly, you want these meals to be low calorie meals so that you can stick to your daily calorie allotment.

Check out this low fat pumpkin soup – originally from South America, it was sent to me by my friend who lived there for a long time. It contains high amount of L-Arginine rich beans, which means it doesn’t just suit the DASH diet, it acts as one of the quickest ways to lower blood pressure.

Produces 8 portions, about 170 calories each.
Each portion contains:

  • 1 Serving of Grains
  • 4 Servings of Vegetables (on the 1200 calorie DASH diet, that’s about how much you need for a day)
  • 1 Serving of Beans (Nuts, Seeds, Legumes group)
Pumpkin Soup Recipe DASH Diet

Pumpkin Soup Recipe DASH Diet

DASH Diet Pumpkin Soup


  • 1 piece of pumpkin (or 1 kg (2.2 lbs) of frozen cubed pumpkin or butternut squash)
  • 300 g dry kidney beans or 4 cups cooked  (or 2 cans cooked)
  • 1.2  lbs frozen corn
  • 2 medium carrots, sliced into matchsticks
  • 1 tomato, cubed
  • 1 big onion
  • 1 red bell pepper
  • 2 tsp of olive oil
  • salt and pepper to taste
  1. Soak kidney beans for 3 hours or overnight. Cook until ready. Or use canned beans -but don’t add salt because they already contain it.
  2. Bake the piece of pumpkin whole, or cut it in cubes and boil.
  3. Fry the onion until golden color, add carrots, sauté several more minutes, and add cubed tomato and pepper.
  4. Add frozen corn, cover and sauté until the corn is ready.
  5. While corn is cooking, put beans and pumpkin into the food processor(I use the Vitamix ) and blend until uniform. Be careful working with hot beans and pumpkin, it’s safer to wait until they cool down a bit.
  6. Pour the mixture back into the pot, and add sauteed veggies and corn, salt and pepper. Garnish with parsley.

This Pumpkin soup stores well so you can cook  it once and use it for several days.  You can add croutons to it. Some people add bacon bits, but this is not a healthy option, as  bacon bits add a lot of calories and saturated fat.



Low-Fat, Low-Carb Or 1200 Calorie DASH Diet?

Do you want to lose weight using the most effective diet? Are you wondering whether you should go on low-fat, low-carb or DASH diet to get the best results?

Is your head hurting yet from all those diets promising you rapid weight loss, each endorsed by doctors and weight loss professionals?

New research has just come out and, thankfully, provided sound recommendations based on years of experiements with large groups of volunteers.

You’ve heard statements that you won’t need to count calories as long as you eat certain foods in certain proportions…  Well, this seem to work only if your overall calorie consumption is reduced.

The results of this study suggest that  as long as you reduce the total amount of consumed calories, it  doesn’t matter where these calories come from.

Christopher Gardner, a Stanford University professor, said upon reviewing the paper,“If you’re happier doing it low fat, or happier doing it low carb, this paper says it’s okay to do it either way. They were equally successful.”

Earlier conclusions suggested that low carb diets seemed to work a bit better than the others, especially low carb high protein diets, but there is no consencus among scientists anymore. The key to success is COMPLIANCE and PERSISTENCE, as in every diet group individuals who stuck to the diet consistently lost the most weight and kept it off.

Because many people struggle with dieting, study authors recommended that they should select the one that’s easiest for them to stick with.

Dr. Bray, one of the study authors,  recommended the DASH Diet Plan, a diet  endorsed by the National Institutes of Health

“We would encourage patients to follow this diet modified as they and their health care provider chose to emphasize macronutrient changes that they thought might work best for them,” Bray said.

1200 calorie DASH diet for weight loss

The DASH diet plan emphasizes macronutrients consumed and therefore doesn’t control calories well. In order to make it a weight loss diet, it is important to tune it to provide a calorie deficit for every individual patient.

The DASH diet is very successful in reducing blood pressure, and originally, weight loss was a side benefit of it. However, more people start using the DASH diet plan to lose weight and fight hypertension at the same time, feeling the snowball effect of these two actions taken together.

Add to this carefully designed meals with Top L-Arginine Foods that lower blood pressure, and you are practically destined to succeed in bringing your blood pressure down.

So if you are a moderately active woman who exercises two-three times a week, you likely need more than 1200 calories per day to keep going. You can lose weight on 1500 calorie DASH diet. But if you are a short, rather inactive woman with a desk job and car to deliver you to your work and back, 1200 calorie DASH diet is a great tool to losing weight and fighting your hypertension.

You can get great calculators of needed calories, best exercise, and encouragement to stick to your diet plan at the #1 Fat Loss Community on Internet, Tom Venuto’s Burn the Fat, Feed the Muscle Inner Circle Forum.

And you will get my best easy and healthy 1200 calorie DASH meal plans at this site. Stay tuned!

References: http://www.healthzone.ca/health/dietfitness/article/1123698–calories-count-but-not-where-they-come-from-study