When Mediterranean Mindset Meets DASH Diet by Marcella Palmer

Good Book that Looks at the DASH Diet and Mindset

You can tell when you read the early parts of this book that the author is very passionate about the DASH diet as well as what she calls the Mediterranean mindset. She has blended these two concepts in this book. First she gives an overview of the DASH diet and its origins; she also explains how she came up with seven tenets of Mediterranean mindset. She then looks at the benefits of the DASH diet from a medical perspective. The next chapter seeks to bust myths about the DASH diet, like cost and restrictions. She does talk at some length about the foods that are best on this diet, and she even gives some recipes for breakfast, lunch, and dinner. At the end, she has a further tip section about how to incorporate the Mediterranean mindset with the DASH diet with very specific action plans to help you with meal planning, activity, and other concepts that support weight loss.

I’m a registered nurse, so I thought that some of what was stated in the medical section was not wholly accurate but would probably be good enough for the general reader. The book is a little repetitive in parts and could have been condensed some. Sometimes her enthusiasm overwhelms the idea she is trying to get across. In general, I agree that the DASH diet is a good one to follow as it is basically about eating whole foods. I disagree with a few of her statements. One was actually nonsensical to me. At one point, she talks about not adding sauces, salt, or other seasonings to your food—just try them as the chef intended. Well, if you’re the home chef, you will most likely be using some seasonings, or the food is going to be pretty bland and you won’t stick with a diet! There is certainly nothing wrong with most sauces or seasonings; you might need to watch for a few ingredients in sauces, but herbs and spices like oregano and cinnamon zazz up a dish. While salt isn’t strictly prohibited on the DASH diet, it is recommended to be consumed in small quantities and in balance with other minerals like potassium, magnesium, and calcium. This actually shouldn’t be a problem if you eat home-cooked whole foods that have only been lightly seasoned.

The recipes seemed straightforward, and most appeared to be simple to do. I liked how the author emphasized vegetarian- and vegan-friendly options within the diet. Indeed, the DASH diet is very friendly for non-meat eaters as well as those who are omnivores. I thought the tip section at the back was fantastic. I love the idea of mini action plans. They would definitely all be helpful to the would-be dieter as he or she tried to live a more healthful life, whether that’s through your food or lifestyle choices.