7 Part 3: Enjoying Life the DASH Way Chapter 11: Adopting the DASH Diet Creating a Change-Driven Plan of Attack Easing Tasty, DASH-Friendly Foods into Your Diet Surveying Common Obstacles Presenting a Sample 14-Day Meal Plan Chapter 12: DASHing Successfully through the Grocery Store Getting Organized before You Go Deciphering the Many Details and Claims on Food Packaging Focusing on the Perimeter of the Store for Wholesome Food Choices Treading Carefully in the Center Aisles Heading Home and Storing Your Food with Care Chapter 13: Setting Up a DASH-Friendly Kitchen Creating a Healthy Pantry Arming Yourself with the Right Kitchen Supplies Infusing More Flavor into Food — without Salt Making Over Recipes So You Can Indulge without Guilt Chapter 14: DASH Meal-Planning Strategies Getting a Grip on How Meal Planning Works Starting the Day off Right Packing Your Lunch to Avoid the Takeout Trap Taking Shortcuts to Dinnertime Chapter 15: Dining Out and Traveling on DASH Dining Out with DASH, Generally Speaking Finding the Healthy Options at Various Types of Restaurants Planning Ahead to Follow DASH on the Road Chapter 16: Adopting Everyday Lifestyle Changes Remembering That the Rat Race Isn’t Really a Race Coping with Stress Calling on Your Support System Sticking to the DASH Plan
8 Part 4: Smashing DASH Recipes Chapter 17: Delicious Breakfasts and Brunches Unscrambling Breakfast, the Most Important Meal of the Day Getting Creative with the Food Groups Chapter 18: Quick and Healthy Lunches Preparing the Big Three: Sandwiches, Salads, and Soups Chapter 19: Mouth-Watering Entrees Keeping Protein Portions in Perspective Building Flavor with Techniques and Seasonings