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(3, 1, '2023-03-02 02:42:05', '2023-03-02 02:42:05', '<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"3_d63980-42\",\"maxWidth\":[1200,\"\",350],\"padding\":[\"sm\",\"\",\"sm\",\"\"],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column3_d63980-42\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/rowlayout {\"uniqueID\":\"3_42dbf5-bd\",\"columns\":1,\"colLayout\":\"equal\",\"minHeight\":50,\"maxWidth\":521,\"bgColor\":\"palette1\",\"bgImg\":\"https://recordhealth.org/wp-content/uploads/2024/06/Untitled-design-4.png\",\"bgImgPosition\":\"88% 46%\",\"minHeightUnit\":\"vh\",\"inheritMaxWidth\":true,\"minHeightMobile\":30,\"bgColorClass\":\"theme-palette1\",\"borderRadius\":[20,20,20,20],\"padding\":[\"lg\",\"\",\"lg\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"3_8646f0-3d\",\"justifyContent\":[null,\"\",\"\"],\"verticalAlignment\":\"middle\",\"padding\":[\"lg\",\"\",\"\",\"\"],\"mobilePadding\":[\"sm\",\"\",\"\",\"\"],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column3_8646f0-3d\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"3_7b10a6-32\",\"align\":\"center\",\"color\":\"palette9\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette9\",\"fontSize\":[46,\"\",36]} -->\n<h1 class=\"kt-adv-heading3_7b10a6-32 wp-block-kadence-advancedheading has-theme-palette-9-color has-text-color\" data-kb-block=\"kb-adv-heading3_7b10a6-32\">Privacy Policy</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"3_6bec59-e0\",\"align\":\"center\",\"color\":\"palette9\",\"typography\":\"Roboto\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[-10,\"\",\"\",\"\"],\"markColor\":\"palette8\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"textTransform\":\"uppercase\",\"colorClass\":\"theme-palette9\",\"htmlTag\":\"p\",\"linkStyle\":\"none\",\"linkColor\":\"palette8\",\"fontSize\":[\"\",\"\",14]} -->\n<p class=\"kt-adv-heading3_6bec59-e0 wp-block-kadence-advancedheading has-theme-palette-9-color has-text-color hls-none\" data-kb-block=\"kb-adv-heading3_6bec59-e0\"><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-theme-palette-8-color\"><a href=\"https://recordhealth.org/\">home </a></mark>> privacy policy</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"3_e457f1-66\",\"columns\":1,\"colLayout\":\"equal\",\"maxWidth\":680,\"responsiveMaxWidth\":[\"\",330],\"padding\":[\"lg\",\"\",\"xl\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"3_3927e8-f4\",\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column3_3927e8-f4\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p><strong>Last updated February 28, 2024</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This privacy notice for Laurel Kent (\"<strong>we</strong>,\" \"<strong>us</strong>,\" or \"<strong>our</strong>\"), describes how and why we might collect, store, use, and/or share (\"<strong>process</strong>\") your information when you use our services (\"<strong>Services</strong>\"), such as when you:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Visit our website at <a href=\"https://recordhealth.org/\">https://recordhealth.org</a>, or any website of ours that links to this privacy notice</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Engage with us in other related ways, including any sales, marketing, or events</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p><strong>Questions or concerns? </strong>Reading this privacy notice will help you understand your privacy rights and choices. If you do not agree with our policies and practices, please do not use our Services. If you still have any questions or concerns, please contact us at laurelivey76@gmail.com.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\"><strong>SUMMARY OF KEY POINTS</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>This summary provides key points from our privacy notice, but you can find out more details about any of these topics by clicking the link following each key point or by using our <a href=\"#contents\" data-type=\"internal\" data-id=\"#contents\">table of contents</a> below to find the section you are looking for.</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What personal information do we process?</strong> When you visit, use, or navigate our Services, we may process personal information depending on how you interact with us and the Services, the choices you make, and the products and features you use. Learn more about <a href=\"#one\" data-type=\"internal\" data-id=\"#one\">personal information you disclose to us</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Do we process any sensitive personal information?</strong> We do not process sensitive personal information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Do we receive any information from third parties?</strong> We do not receive any information from third parties.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How do we process your information?</strong> We process your information to provide, improve, and administer our Services, communicate with you, for security and fraud prevention, and to comply with law. We may also process your information for other purposes with your consent. We process your information only when we have a valid legal reason to do so. Learn more about <a href=\"#two\" data-type=\"internal\" data-id=\"#two\">how we process your information</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>In what situations and with which parties do we share personal information?</strong> We may share information in specific situations and with specific third parties. Learn more about <a href=\"#four\">when and with whom we share your personal information</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How do we keep your information safe?</strong> We have organizational and technical processes and procedures in place to protect your personal information. However, no electronic transmission over the internet or information storage technology can be guaranteed to be 100% secure, so we cannot promise or guarantee that hackers, cybercriminals, or other unauthorized third parties will not be able to defeat our security and improperly collect, access, steal, or modify your information. Learn more about <a href=\"#seven\">how we keep your information safe</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What are your rights?</strong> Depending on where you are located geographically, the applicable privacy law may mean you have certain rights regarding your personal information. Learn more about <a href=\"#nine\">your privacy rights</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>How do you exercise your rights?</strong> The easiest way to exercise your rights is by visiting <a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>, or by contacting us. We will consider and act upon any request in accordance with applicable data protection laws.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Want to learn more about what we do with any information we collect? <a href=\"#contents\">Review the privacy notice in full</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"contents\"><strong>TABLE OF CONTENTS</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><a href=\"#one\">1. WHAT INFORMATION DO WE COLLECT?</a><br><a href=\"#two\">2. HOW DO WE PROCESS YOUR INFORMATION?</a><br><a href=\"#three\">3. WHAT LEGAL BASES DO WE RELY ON TO PROCESS YOUR PERSONAL INFORMATION?</a><br><a href=\"#four\">4. WHEN AND WITH WHOM DO WE SHARE YOUR PERSONAL INFORMATION?</a><br><a href=\"#five\">5. WHAT IS OUR STANCE ON THIRD-PARTY WEBSITES?</a><br><a href=\"#six\">6. HOW LONG DO WE KEEP YOUR INFORMATION?</a><br><a href=\"#seven\">7. HOW DO WE KEEP YOUR INFORMATION SAFE?</a><br><a href=\"#eight\" data-type=\"internal\" data-id=\"#eight\">8. DO WE COLLECT INFORMATION FROM MINORS?</a><br><a href=\"#nine\" data-type=\"internal\" data-id=\"#nine\">9. WHAT ARE YOUR PRIVACY RIGHTS?</a><br><a href=\"#ten\">10. CONTROLS FOR DO-NOT-TRACK FEATURES</a><br><a href=\"#eleven\">11. DO UNITED STATES RESIDENTS HAVE SPECIFIC PRIVACY RIGHTS?</a><br><a href=\"#twelve\">12. DO WE MAKE UPDATES TO THIS NOTICE?</a><br><a href=\"#thirteen\">13. HOW CAN YOU CONTACT US ABOUT THIS NOTICE?</a><br><a href=\"#fourteen\">14. HOW CAN YOU REVIEW, UPDATE, OR DELETE THE DATA WE COLLECT FROM YOU?</a></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"one\"><strong>1. WHAT INFORMATION DO WE COLLECT?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>Personal information you disclose to us</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>We collect personal information that you provide to us.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We collect personal information that you voluntarily provide to us when you express an interest in obtaining information about us or our products and Services, when you participate in activities on the Services, or otherwise when you contact us.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Sensitive Information.</strong> We do not process sensitive information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>All personal information that you provide to us must be true, complete, and accurate, and you must notify us of any changes to such personal information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>Information automatically collected</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>Some information — such as your Internet Protocol (IP) address and/or browser and device characteristics — is collected automatically when you visit our Services.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We automatically collect certain information when you visit, use, or navigate the Services. This information does not reveal your specific identity (like your name or contact information) but may include device and usage information, such as your IP address, browser and device characteristics, operating system, language preferences, referring URLs, device name, country, location, information about how and when you use our Services, and other technical information. This information is primarily needed to maintain the security and operation of our Services, and for our internal analytics and reporting purposes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The information we collect includes:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><em>Device Data.</em> We collect device data such as information about your computer, phone, tablet, or other device you use to access the Services. Depending on the device used, this device data may include information such as your IP address (or proxy server), device and application identification numbers, location, browser type, hardware model, Internet service provider and/or mobile carrier, operating system, and system configuration information.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><em>Location Data.</em> We collect location data such as information about your device\'s location, which can be either precise or imprecise. How much information we collect depends on the type and settings of the device you use to access the Services. For example, we may use GPS and other technologies to collect geolocation data that tells us your current location (based on your IP address). You can opt out of allowing us to collect this information either by refusing access to the information or by disabling your Location setting on your device. However, if you choose to opt out, you may not be able to use certain aspects of the Services.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"two\"><strong>2. HOW DO WE PROCESS YOUR INFORMATION?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>We process your information to provide, improve, and administer our Services, communicate with you, for security and fraud prevention, and to comply with law. We may also process your information for other purposes with your consent.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>We process your personal information for a variety of reasons, depending on how you interact with our Services, including:</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>To save or protect an individual\'s vital interest.</strong> We may process your information when necessary to save or protect an individual’s vital interest, such as to prevent harm.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"three\"><strong>3. WHAT LEGAL BASES DO WE RELY ON TO PROCESS YOUR INFORMATION?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>We only process your personal information when we believe it is necessary and we have a valid legal reason (i.e.,legal basis) to do so under applicable law, like with your consent, to comply with laws, to provide you with services to enter into or fulfill our contractual obligations, to protect your rights, or to fulfill our legitimate business interests.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><em>If you are located in the EU or UK, this section applies to you.</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The General Data Protection Regulation (GDPR) and UK GDPR require us to explain the valid legal bases we rely on in order to process your personal information. As such, we may rely on the following legal bases to process your personal information:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Consent. </strong>We may process your information if you have given us permission (i.e., consent) to use your personal information for a specific purpose. You can withdraw your consent at any time. Learn more about <a href=\"#nine\">withdrawing your consent</a>.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Legal Obligations.</strong> We may process your information where we believe it is necessary for compliance with our legal obligations, such as to cooperate with a law enforcement body or regulatory agency, exercise or defend our legal rights, or disclose your information as evidence in litigation in which we are involved.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Vital Interests.</strong> We may process your information where we believe it is necessary to protect your vital interests or the vital interests of a third party, such as situations involving potential threats to the safety of any person.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p><strong><em>If you are located in Canada, this section applies to you.</em></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We may process your information if you have given us specific permission (i.e., express consent) to use your personal information for a specific purpose, or in situations where your permission can be inferred (i.e., implied consent). You can <a href=\"#nine\">withdraw your consent</a> at any time.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In some exceptional cases, we may be legally permitted under applicable law to process your information without your consent, including, for example:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>If collection is clearly in the interests of an individual and consent cannot be obtained in a timely way</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>For investigations and fraud detection and prevention</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>For business transactions provided certain conditions are met</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If it is contained in a witness statement and the collection is necessary to assess, process, or settle an insurance claim</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>For identifying injured, ill, or deceased persons and communicating with next of kin</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If we have reasonable grounds to believe an individual has been, is, or may be victim of financial abuse</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If it is reasonable to expect collection and use with consent would compromise the availability or the accuracy of the information and the collection is reasonable for purposes related to investigating a breach of an agreement or a contravention of the laws of Canada or a province</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If disclosure is required to comply with a subpoena, warrant, court order, or rules of the court relating to the production of records</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If it was produced by an individual in the course of their employment, business, or profession and the collection is consistent with the purposes for which the information was produced</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If the collection is solely for journalistic, artistic, or literary purposes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>If the information is publicly available and is specified by the regulations</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"four\"><strong>4. WHEN AND WITH WHOM DO WE SHARE YOUR PERSONAL INFORMATION?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short:</em></strong><em> We may share information in specific situations described in this section and/or with the following third parties.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We may need to share your personal information in the following situations:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Business Transfers.</strong> We may share or transfer your information in connection with, or during negotiations of, any merger, sale of company assets, financing, or acquisition of all or a portion of our business to another company.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>When we use Google Analytics.</strong> We may share your information with Google Analytics to track and analyze the use of the Services. The Google Analytics Advertising Features that we may use include: Google Analytics Demographics and Interests Reporting. To opt out of being tracked by Google Analytics across the Services, visit <a href=\"https://tools.google.com/dlpage/gaoptout\">https://tools.google.com/dlpage/gaoptout</a>. You can opt out of Google Analytics Advertising Features through <a href=\"https://adssettings.google.com/\">Ads Settings</a> and Ad Settings for mobile apps. Other opt out means include <a href=\"http://optout.networkadvertising.org/\">http://optout.networkadvertising.org/</a> and <a href=\"http://www.networkadvertising.org/mobile-choice\">http://www.networkadvertising.org/mobile-choice</a>. For more information on the privacy practices of Google, please visit the <a href=\"https://policies.google.com/privacy\">Google Privacy &amp; Terms page</a>.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"five\"><strong>5. WHAT IS OUR STANCE ON THIRD-PARTY WEBSITES?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short:</em></strong><em> We are not responsible for the safety of any information that you share with third parties that we may link to or who advertise on our Services, but are not affiliated with, our Services.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Services may link to third-party websites, online services, or mobile applications and/or contain advertisements from third parties that are not affiliated with us and which may link to other websites, services, or applications. Accordingly, we do not make any guarantee regarding any such third parties, and we will not be liable for any loss or damage caused by the use of such third-party websites, services, or applications. The inclusion of a link towards a third-party website, service, or application does not imply an endorsement by us. We cannot guarantee the safety and privacy of data you provide to any third parties. Any data collected by third parties is not covered by this privacy notice. We are not responsible for the content or privacy and security practices and policies of any third parties, including other websites, services, or applications that may be linked to or from the Services. You should review the policies of such third parties and contact them directly to respond to your questions.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"six\"><strong>6. HOW LONG DO WE KEEP YOUR INFORMATION?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>We keep your information for as long as necessary to fulfill the purposes outlined in this privacy notice unless otherwise required by law.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We will only keep your personal information for as long as it is necessary for the purposes set out in this privacy notice, unless a longer retention period is required or permitted by law (such as tax, accounting, or other legal requirements).</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When we have no ongoing legitimate business need to process your personal information, we will either delete or anonymize such information, or, if this is not possible (for example, because your personal information has been stored in backup archives), then we will securely store your personal information and isolate it from any further processing until deletion is possible.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"seven\"><strong>7. HOW DO WE KEEP YOUR INFORMATION SAFE?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>We aim to protect your personal information through a system of organizational and technical security measures.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have implemented appropriate and reasonable technical and organizational security measures designed to protect the security of any personal information we process. However, despite our safeguards and efforts to secure your information, no electronic transmission over the Internet or information storage technology can be guaranteed to be 100% secure, so we cannot promise or guarantee that hackers, cybercriminals, or other unauthorized third parties will not be able to defeat our security and improperly collect, access, steal, or modify your information. Although we will do our best to protect your personal information, transmission of personal information to and from our Services is at your own risk. You should only access the Services within a secure environment.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"eight\"><strong>8. DO WE COLLECT INFORMATION FROM MINORS?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short:</em></strong><em> We do not knowingly collect data from or market to children under 18 years of age.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We do not knowingly solicit data from or market to children under 18 years of age. By using the Services, you represent that you are at least 18 or that you are the parent or guardian of such a minor and consent to such minor dependent’s use of the Services. If we learn that personal information from users less than 18 years of age has been collected, we will deactivate the account and take reasonable measures to promptly delete such data from our records. If you become aware of any data we may have collected from children under age 18, please contact us at laurelivey76@gmail.com.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"nine\"><strong>9. WHAT ARE YOUR PRIVACY RIGHTS?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short:</em></strong><em> In some regions, such as the European Economic Area (EEA), United Kingdom (UK), Switzerland, and Canada, you have rights that allow you greater access to and control over your personal information. You may review, change, or terminate your account at any time.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In some regions (like the EEA, UK, Switzerland, and Canada), you have certain rights under applicable data protection laws. These may include the right (i) to request access and obtain a copy of your personal information, (ii) to request rectification or erasure; (iii) to restrict the processing of your personal information; (iv) if applicable, to data portability; and (v) not to be subject to automated decision-making. In certain circumstances, you may also have the right to object to the processing of your personal information. You can make such a request by contacting us by using the contact details provided in the section \"<a href=\"#thirteen\">HOW CAN YOU CONTACT US ABOUT THIS NOTICE?</a>\" below.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We will consider and act upon any request in accordance with applicable data protection laws.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are located in the EEA or UK and you believe we are unlawfully processing your personal information, you also have the right to complain to your <a href=\"https://ec.europa.eu/justice/data-protection/bodies/authorities/index_en.htm\">Member State data protection authority</a> or <a href=\"https://ico.org.uk/make-a-complaint/data-protection-complaints/data-protection-complaints/\">UK data protection authority</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are located in Switzerland, you may contact the <a href=\"https://www.edoeb.admin.ch/edoeb/en/home.html\">Federal Data Protection and Information Commissioner</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Withdrawing your consent:</strong> If we are relying on your consent to process your personal information, which may be express and/or implied consent depending on the applicable law, you have the right to withdraw your consent at any time. You can withdraw your consent at any time by contacting us by using the contact details provided in the section \"<a href=\"#thirteen\">HOW CAN YOU CONTACT US ABOUT THIS NOTICE?</a>\" below.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, please note that this will not affect the lawfulness of the processing before its withdrawal nor, when applicable law allows, will it affect the processing of your personal information conducted in reliance on lawful processing grounds other than consent.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have questions or comments about your privacy rights, you may email us at laurelivey76@gmail.com.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"ten\"><strong>10. CONTROLS FOR DO-NOT-TRACK FEATURES</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Most web browsers and some mobile operating systems and mobile applications include a Do-Not-Track (\"DNT\") feature or setting you can activate to signal your privacy preference not to have data about your online browsing activities monitored and collected. At this stage no uniform technology standard for recognizing and implementing DNT signals has been finalized. As such, we do not currently respond to DNT browser signals or any other mechanism that automatically communicates your choice not to be tracked online. If a standard for online tracking is adopted that we must follow in the future, we will inform you about that practice in a revised version of this privacy notice.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"eleven\"><strong>11. DO UNITED STATES RESIDENTS HAVE SPECIFIC PRIVACY RIGHTS?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>If you are a resident of California, Colorado, Connecticut, Utah or Virginia, you are granted specific rights regarding access to your personal information.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>What categories of personal information do we collect?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have collected the following categories of personal information in the past twelve (12) months:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:table -->\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Category</strong></td><td><strong>Examples</strong></td><td><strong>Collected</strong></td></tr><tr><td>A. Identifiers</td><td>Contact details, such as real name, alias, postal address, telephone or mobile contact number, unique personal identifier, online identifier, Internet Protocol address, email address, and account name</td><td><br>NO</td></tr><tr><td>B. Personal information as defined in the California Customer Records statute</td><td>Name, contact information, education, employment, employment history, and financial information</td><td><br>NO</td></tr><tr><td>C. Protected classification characteristics under state or federal law</td><td>Gender and date of birth</td><td><br>NO</td></tr><tr><td>D. Commercial information</td><td>Transaction information, purchase history, financial details, and payment information</td><td><br>NO</td></tr><tr><td>E. Biometric information</td><td>Fingerprints and voiceprints</td><td><br>NO</td></tr><tr><td>F. Internet or other similar network activity</td><td>Browsing history, search history, online behavior, interest data, and interactions with our and other websites, applications, systems, and advertisements</td><td><br>NO</td></tr><tr><td>G. Geolocation data</td><td>Device location</td><td><br>NO</td></tr><tr><td>H. Audio, electronic, visual, thermal, olfactory, or similar information</td><td>Images and audio, video or call recordings created in connection with our business activities</td><td><br>NO</td></tr><tr><td>I. Professional or employment-related information</td><td>Business contact details in order to provide you our Services at a business level or job title, work history, and professional qualifications if you apply for a job with us</td><td><br>NO</td></tr><tr><td>J. Education Information</td><td>Student records and directory information</td><td><br>NO</td></tr><tr><td>K. Inferences drawn from collected personal information</td><td>Inferences drawn from any of the collected personal information listed above to create a profile or summary about, for example, an individual’s preferences and characteristics</td><td><br>NO</td></tr><tr><td>L. Sensitive personal Information</td><td></td><td><br>NO</td></tr></tbody></table></figure>\n<!-- /wp:table -->\n\n<!-- wp:paragraph -->\n<p>We may also collect other personal information outside of these categories through instances where you interact with us in person, online, or by phone or mail in the context of:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Receiving help through our customer support channels;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Participation in customer surveys or contests; and</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Facilitation in the delivery of our Services and to respond to your inquiries.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p><strong>How do we use and share your personal information?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Learn about how we use your personal information in the section, \"<a href=\"#two\">HOW DO WE PROCESS YOUR INFORMATION?</a>\"</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Will your information be shared with anyone else?</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We may disclose your personal information with our service providers pursuant to a written contract between us and each service provider. Learn more about how we disclose personal information in the section, \"<a href=\"#four\">WHEN AND WITH WHOM DO WE SHARE YOUR PERSONAL INFORMATION?</a>\"</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We may use your personal information for our own business purposes, such as for undertaking internal research for technological development and demonstration. This is not considered to be \"selling\" of your personal information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We have not disclosed, sold, or shared any personal information to third parties for a business or commercial purpose in the preceding twelve (12) months. We will not sell or share personal information in the future belonging to website visitors, users, and other consumers.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>California Residents</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>California Civil Code Section 1798.83, also known as the \"Shine The Light\" law permits our users who are California residents to request and obtain from us, once a year and free of charge, information about categories of personal information (if any) we disclosed to third parties for direct marketing purposes and the names and addresses of all third parties with which we shared personal information in the immediately preceding calendar year. If you are a California resident and would like to make such a request, please submit your request in writing to us using the contact information provided below.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are under 18 years of age, reside in California, and have a registered account with the Services, you have the right to request removal of unwanted data that you publicly post on the Services. To request removal of such data, please contact us using the contact information provided below and include the email address associated with your account and a statement that you reside in California. We will make sure the data is not publicly displayed on the Services, but please be aware that the data may not be completely or comprehensively removed from all our systems (e.g., backups, etc.).</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong><span style=\"text-decoration: underline;\">CCPA Privacy Notice</span></strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This section applies only to California residents. Under the California Consumer Privacy Act (CCPA), you have the rights listed below.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The California Code of Regulations defines a \"residents\" as:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>(1) every individual who is in the State of California for other than a temporary or transitory purpose and<br>(2) every individual who is domiciled in the State of California who is outside the State of California for a temporary or transitory purpose</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>All other individuals are defined as \"non-residents.\"</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If this definition of \"resident\" applies to you, we must adhere to certain rights and obligations regarding your personal information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Your rights with respect to your personal data</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Right to request deletion of the data — Request to delete</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You can ask for the deletion of your personal information. If you ask us to delete your personal information, we will respect your request and delete your personal information, subject to certain exceptions provided by law, such as (but not limited to) the exercise by another consumer of his or her right to free speech, our compliance requirements resulting from a legal obligation, or any processing that may be required to protect against illegal activities.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Right to be informed — Request to know</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Depending on the circumstances, you have a right to know:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>whether we collect and use your personal information;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>the categories of personal information that we collect;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>the purposes for which the collected personal information is used;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>whether we sell or share personal information to third parties;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>the categories of personal information that we sold, shared, or disclosed for a business purpose;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>the categories of third parties to whom the personal information was sold, shared, or disclosed for a business purpose;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>the business or commercial purpose for collecting, selling, or sharing personal information; and</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>the specific pieces of personal information we collected about you.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>In accordance with applicable law, we are not obligated to provide or delete consumer information that is de-identified in response to a consumer request or to re-identify individual data to verify a consumer request.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Right to Non-Discrimination for the Exercise of a Consumer’s Privacy Rights</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We will not discriminate against you if you exercise your privacy rights.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Right to Limit Use and Disclosure of Sensitive Personal Information</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We do not process consumer\'s sensitive personal information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Verification process</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Upon receiving your request, we will need to verify your identity to determine you are the same person about whom we have the information in our system. These verification efforts require us to ask you to provide information so that we can match it with information you have previously provided us. For instance, depending on the type of request you submit, we may ask you to provide certain information so that we can match the information you provide with the information we already have on file, or we may contact you through a communication method (e.g., phone or email) that you have previously provided to us. We may also use other verification methods as the circumstances dictate.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We will only use personal information provided in your request to verify your identity or authority to make the request. To the extent possible, we will avoid requesting additional information from you for the purposes of verification. However, if we cannot verify your identity from the information already maintained by us, we may request that you provide additional information for the purposes of verifying your identity and for security or fraud-prevention purposes. We will delete such additionally provided information as soon as we finish verifying you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Other privacy rights</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>You may object to the processing of your personal information.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>You may request correction of your personal data if it is incorrect or no longer relevant, or ask to restrict the processing of the information.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>You can designate an authorized agent to make a request under the CCPA on your behalf. We may deny a request from an authorized agent that does not submit proof that they have been validly authorized to act on your behalf in accordance with the CCPA.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>You may request to opt out from future selling or sharing of your personal information to third parties. Upon receiving an opt-out request, we will act upon the request as soon as feasibly possible, but no later than fifteen (15) days from the date of the request submission.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>To exercise these rights, you can contact us by visiting <a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>, by email at laurelivey76@gmail.com, or by referring to the contact details at the bottom of this document. If you have a complaint about how we handle your data, we would like to hear from you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>Colorado Residents</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This section applies only to Colorado residents. Under the Colorado Privacy Act (CPA), you have the rights listed below. However, these rights are not absolute, and in certain cases, we may decline your request as permitted by law.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Right to be informed whether or not we are processing your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to access your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to correct inaccuracies in your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to request deletion of your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to obtain a copy of the personal data you previously shared with us</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to opt out of the processing of your personal data if it is used for targeted advertising, the sale of personal data, or profiling in furtherance of decisions that produce legal or similarly significant effects (\"profiling\")</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>To submit a request to exercise these rights described above, please email laurelivey76@gmail.com or visit <a href=\"https://myhealthaccount.org/contact-us/\"></a><a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If we decline to take action regarding your request and you wish to appeal our decision, please email us at laurelivey76@gmail.com. Within forty-five (45) days of receipt of an appeal, we will inform you in writing of any action taken or not taken in response to the appeal, including a written explanation of the reasons for the decisions.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>Connecticut Residents</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This section applies only to Connecticut residents. Under the Connecticut Data Privacy Act (CTDPA), you have the rights listed below. However, these rights are not absolute, and in certain cases, we may decline your request as permitted by law.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Right to be informed whether or not we are processing your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to access your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to correct inaccuracies in your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to request deletion of your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to obtain a copy of the personal data you previously shared with us</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to opt out of the processing of your personal data if it is used for targeted advertising, the sale of personal data, or profiling in furtherance of decisions that produce legal or similarly significant effects (\"profiling\")</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>To submit a request to exercise these rights described above, please email laurelivey76@gmail.com or visit <a href=\"https://myhealthaccount.org/contact-us/\"></a><a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If we decline to take action regarding your request and you wish to appeal our decision, please email us at laurelivey76@gmail.com Within sixty (60) days of receipt of an appeal, we will inform you in writing of any action taken or not taken in response to the appeal, including a written explanation of the reasons for the decisions.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>Utah Residents</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>This section applies only to Utah residents. Under the Utah Consumer Privacy Act (UCPA), you have the rights listed below. However, these rights are not absolute, and in certain cases, we may decline your request as permitted by law.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Right to be informed whether or not we are processing your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to access your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to request deletion of your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to obtain a copy of the personal data you previously shared with us</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to opt out of the processing of your personal data if it is used for targeted advertising or the sale of personal data</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>To submit a request to exercise these rights described above, please email laurelivey76@gmail.com or visit <a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4 class=\"wp-block-heading\"><strong>Virginia Residents</strong></h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Under the Virginia Consumer Data Protection Act (VCDPA):</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"Consumer\" means a natural person who is a resident of the Commonwealth acting only in an individual or household context. It does not include a natural person acting in a commercial or employment context.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"Personal data\" means any information that is linked or reasonably linkable to an identified or identifiable natural person. \"Personal data\" does not include de-identified data or publicly available information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>\"Sale of personal data\" means the exchange of personal data for monetary consideration.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If this definition of \"consumer\" applies to you, we must adhere to certain rights and obligations regarding your personal data.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Your rights with respect to your personal data</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Right to be informed whether or not we are processing your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to access your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to correct inaccuracies in your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to request deletion of your personal data</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to obtain a copy of the personal data you previously shared with us</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Right to opt out of the processing of your personal data if it is used for targeted advertising, the sale of personal data, or profiling in furtherance of decisions that produce legal or similarly significant effects (\"profiling\")</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Exercise your rights provided under the Virginia VCDPA</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You may contact us by email at laurelivey76@gmail.com or visit <a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you are using an authorized agent to exercise your rights, we may deny a request if the authorized agent does not submit proof that they have been validly authorized to act on your behalf.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Verification process</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We may request that you provide additional information reasonably necessary to verify you and your consumer\'s request. If you submit the request through an authorized agent, we may need to collect additional information to verify your identity before processing your request.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Upon receiving your request, we will respond without undue delay, but in all cases, within forty-five (45) days of receipt. The response period may be extended once by forty-five (45) additional days when reasonably necessary. We will inform you of any such extension within the initial 45-day response period, together with the reason for the extension.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><span style=\"text-decoration: underline;\">Right to appeal</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If we decline to take action regarding your request, we will inform you of our decision and reasoning behind it. If you wish to appeal our decision, please email us at laurelivey76@gmail.com. Within sixty (60) days of receipt of an appeal, we will inform you in writing of any action taken or not taken in response to the appeal, including a written explanation of the reasons for the decisions. If your appeal is denied, you may contact the <a href=\"https://www.oag.state.va.us/consumer-protection/index.php/file-a-complaint\">Attorney General to submit a complaint</a>.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"twelve\"><strong>12. DO WE MAKE UPDATES TO THIS NOTICE?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p><strong><em>In Short: </em></strong><em>Yes, we will update this notice as necessary to stay compliant with relevant laws.</em></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>We may update this privacy notice from time to time. The updated version will be indicated by an updated \"Revised\" date and the updated version will be effective as soon as it is accessible. If we make material changes to this privacy notice, we may notify you either by prominently posting a notice of such changes or by directly sending you a notification. We encourage you to review this privacy notice frequently to be informed of how we are protecting your information.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"thirteen\"><strong>13. HOW CAN YOU CONTACT US ABOUT THIS NOTICE?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you have questions or comments about this notice, you may email us at laurelivey76@gmail.com or contact us by post at:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Laurel Kent<br>21369 Oakview Dr<br>Bend, OR 97701<br>United States</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\" id=\"fourteen\"><strong>14. HOW CAN YOU REVIEW, UPDATE, OR DELETE THE DATA WE COLLECT FROM YOU?</strong></h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Based on the applicable laws of your country, you may have the right to request access to the personal information we collect from you, change that information, or delete it. To request to review, update, or delete your personal information, please visit: <a href=\"https://recordhealth.org/contact-me/\">https://recordhealth.org/contact-me/</a>.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'Privacy Policy', '', 'publish', 'closed', 'open', '', 'privacy-policy', '', '', '2024-06-19 14:18:49', '2024-06-19 14:18:49', '', 0, 'https://recordhealth.org/?page_id=3', 0, 'page', '', 0);
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(8, 1, '2023-03-02 02:55:44', '2023-03-02 02:55:44', '<!-- wp:kadence/rowlayout {\"uniqueID\":\"_f4ca33-2a\",\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"textColor\":\"palette3\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[3,\"\",3,\"\"],\"mobilePadding\":[3,\"\",6,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5e5c7e-68\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5e5c7e-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_000c81-05\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"inherit\",\"markFontWeight\":\"800\",\"markColor\":\"palette3\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"fontSize\":[3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\",\"borderRadius\":[\"\",\"\",\"\",\"\"]} -->\n<h1 class=\"kt-adv-heading_000c81-05 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_000c81-05\">Hi there, My Name is Kari! </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":6,\"uniqueID\":\"_9a379a-ca\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileAlign\":\"center\",\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_9a379a-ca wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_9a379a-ca\">Welcome to my blog!  I\'m a mid-30s millennial mom who has recently decided to embark on a journey toward a healthier lifestyle. You will find nourishing recipes, exercise routines, doctor\'s visits, and other related topics here.</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bdd7f2-9c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bdd7f2-9c inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/image {\"align\":\"center\",\"id\":3329,\"imgMaxWidth\":450,\"linkDestination\":\"none\",\"uniqueID\":\"_b819ec-a9\",\"marginDesktop\":[\"\",\"\",\"\",\"\"],\"paddingDesktop\":[\"\",\"\",\"\",\"\"],\"displayDropShadow\":true,\"dropShadow\":[{\"color\":\"#000000\",\"opacity\":0.4,\"blur\":7,\"hOffset\":5,\"vOffset\":7}],\"showCaption\":false,\"className\":\"is-style-default\"} -->\n<div class=\"wp-block-kadence-image kb-image_b819ec-a9 is-style-default\"><figure class=\"aligncenter\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/Keri-profile-pic.jpg\" alt=\"\" class=\"kb-img wp-image-3329\"/></figure></div>\n<!-- /wp:kadence/image --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6ca79d-8a\",\"columns\":1,\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[0,\"\",0,\"\"],\"mobilePadding\":[\"\",\"\",3,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .ep-underline .kt-highlight {\\n  text-decoration: underline;\\n  text-decoration-color: var(\\u002d\\u002dglobal-palette1);\\n  text-decoration-thickness: 6px;\\n  text-underline-offset: 4px;\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_3b9e46-7c\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_3b9e46-7c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/rowlayout {\"uniqueID\":\"_a8ad99-f8\",\"columnGutter\":\"wider\",\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"padding\":[null,\"\",0,\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col { \\r\\n  display: flex;\\r\\n  flex-direction: column;\\r\\n  flex: 1; \\r\\n}\\r\\n  \\r\\nselector .wp-block-kadence-column .kt-inside-inner-col .wp-block-kadence-advancedbtn {\\r\\n  margin-top: auto;\\r\\n}\"} -->\n<!-- wp:kadence/column {\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2fc5d-2c\",\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2fc5d-2c inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d13a6d-b8\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_d13a6d-b8 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d13a6d-b8\">Why I Decided to Get Healthy</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>There were many motivations behind my decision to get healthy. As a mother, I want to set a good example for my children and be around them as they grow up. I also want to feel more energetic and improve my overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>However, adopting an unhealthy lifestyle after having kids was a challenge. The demands of motherhood can make it difficult to prioritize self-care. But I am determined to overcome these challenges and prioritize my health.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[null,null,null,null],\"uniqueID\":\"_d2f6f4-8b\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"padding\":[40,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_d2f6f4-8b inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_da7711-3f\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,\"\",\"\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.25,null,2],\"fontHeight\":[2.75,null,2.5],\"fontHeightType\":\"rem\"} -->\n<h3 class=\"kt-adv-heading_da7711-3f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_da7711-3f\">Follow My Journey So Far</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>I have made some progress in my journey toward a healthier lifestyle. I have started changing my diet, incorporating more fruits, vegetables, and lean protein. I have also created a new exercise routine, including yoga, cardio, and strength training. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I have scheduled regular doctor\'s appointments to keep track of my progress. Of course, I have also faced setbacks and challenges along the way, but I am committed to overcoming them.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_a22536-f2\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"columnsInnerHeight\":true,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[3,\"\",\"\",\"\"],\"mobilePadding\":[3,\"\",3,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_bd547c-31\",\"padding\":[\"\",30,\"\",\"\"],\"mobilePadding\":[\"\",0,0,\"\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_bd547c-31 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_81d1ec-20\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[2.3,2.5,2],\"fontHeight\":[3.5,3,2.5],\"fontHeightType\":\"rem\"} -->\n<h2 class=\"kt-adv-heading_81d1ec-20 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_81d1ec-20\">About My Blog</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>On this blog, you can expect to find healthy recipes, exercise tips, progress updates, and more. I decided to start this blog as a way to hold myself accountable and share my journey with others who may be facing similar challenges. Through this blog, I hope to inspire others to prioritize their health and advance toward a healthier lifestyle.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you have any questions or want to get in touch, you can reach me at [your email address or social media handles]. I encourage you to leave comments or ask questions on my blog.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thank you for visiting my blog and following my journey toward a healthier lifestyle. I hope that my experiences and tips will be helpful to you in your own journey. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Please subscribe to my blog for updates, and feel free to share my content with others who may find it helpful. Together, we can prioritize our health and make positive changes in our lives.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_6c6858-c7\",\"padding\":[\"\",\"\",\"\",30],\"mobilePadding\":[30,\"\",\"\",0],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",1],\"unit\":\"px\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",1],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_6c6858-c7 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_a763fb-db\",\"fontWeight\":\"600\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h3 class=\"kt-adv-heading_a763fb-db wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_a763fb-db\">Read my recent articles:</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:latest-posts {\"postsToShow\":10,\"style\":{\"typography\":{\"lineHeight\":\"1.9\"}}} /--></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_be05b7-59\",\"collapseGutter\":\"none\",\"columnGutter\":\"none\",\"colLayout\":\"equal\",\"maxWidth\":1140,\"bgColor\":\"var(\\u002d\\u002dpaletteColor6, #e1ebe7)\",\"verticalAlignment\":\"middle\",\"tabletPadding\":[30,100,30,100],\"inheritMaxWidth\":true,\"bgColorClass\":\"palette-color-6\",\"padding\":[10,0,10,0],\"mobilePadding\":[60,40,30,40],\"margin\":[0,\"\",0,\"\"],\"mobileMargin\":[0,\"\",0,\"\"],\"borderStyle\":[{\"top\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"right\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"bottom\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"left\":[\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_88bc85-b5\",\"padding\":[20,50,20,20],\"mobilePadding\":[0,0,0,0],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_88bc85-b5 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":3,\"uniqueID\":\"_d96337-3c\",\"align\":\"center\",\"lineType\":\"em\",\"typography\":\"Rubik\",\"googleFont\":true,\"fontSubset\":\"latin\",\"fontVariant\":\"500\",\"fontWeight\":\"500\",\"margin\":[0,\"\",40,\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[40,null,null],\"fontHeight\":[1.3,null,null],\"fontHeightType\":\"em\"} -->\n<h3 class=\"kt-adv-heading_d96337-3c wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_d96337-3c\"> My Healthy Lifestyle Plan</h3>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph -->\n<p>As a mother who values a healthy lifestyle, I have set some goals for myself to help me live my best life. In the short term, I am focused on shedding some extra weight, boosting my energy levels, and improving my overall fitness. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I believe that changing my diet and exercise routine will help me achieve these goals. 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#357d71)\",\"opacity\":1,\"spread\":-3,\"blur\":4,\"hOffset\":7,\"vOffset\":7}],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0}],\"containerMargin\":[\"\",\"\",20,\"\"],\"mediaNumber\":[{\"family\":\"\",\"google\":false,\"hoverAnimation\":\"none\",\"style\":\"\",\"weight\":\"\",\"variant\":\"\",\"subset\":\"\",\"loadGoogle\":true}],\"borderStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"palette7\",\"\",\"\"],\"right\":[\"palette7\",\"\",\"\"],\"bottom\":[\"palette7\",\"\",\"\"],\"left\":[\"palette7\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[0,0,0,0],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-infobox kt-info-box_731086-2e\"><span class=\"kt-blocks-info-box-link-wrap info-box-link kt-blocks-info-box-media-align-top kt-info-halign-center\"><div class=\"kt-infobox-textcontent\"><h3 class=\"kt-blocks-info-box-title\">Patience &amp; Kindness</h3><p class=\"kt-blocks-info-box-text\">I need to remind myself daily to give myself patience and kindness. Starting new habits is difficult, and I won\'t be successful if I have negative self-talk.</p></div></span></div>\n<!-- /wp:kadence/infobox --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_bed4be-32\",\"columnGutter\":\"wider\",\"colLayout\":\"left-golden\",\"verticalAlignment\":\"middle\",\"inheritMaxWidth\":true,\"padding\":[10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_5ca133-0d\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_5ca133-0d inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:paragraph -->\n<p>I plan to challenge myself by trying new workouts and increasing the intensity and duration of my current routine. Whether it’s running, weightlifting, yoga, or dance, I want to make sure I am pushing myself to get the most out of my workouts</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Trying new workouts is not only exciting and fun but can also help prevent boredom and keep me motivated. Whether it’s a new class at the gym or a workout video on YouTube, I am always on the lookout for new and challenging exercises to add to my routine.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In the long term, I have set my sights on running a 10K race and improving my blood pressure. Running has always been a goal of mine, and I believe that with consistent training and perseverance, I can achieve this milestone.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Lastly, I understand the importance of self-care and stress management in achieving my goals. I plan to make time for activities that bring me joy, whether it’s reading a book, taking a bubble bath, or practicing mindfulness. By prioritizing my mental and emotional well-being, I know I will be better equipped to tackle any obstacles that come my way on my journey toward a healthier lifestyle.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette8\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"_1cb5cf-ce\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"padding\":[20,40,20,40],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"kadenceAOSOptions\":[{\"duration\":\"\",\"offset\":\"\",\"easing\":\"\",\"once\":\"\",\"delay\":\"\",\"delayOffset\":\"\"}]} -->\n<div class=\"wp-block-kadence-column kadence-column_1cb5cf-ce\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/icon {\"icons\":[],\"uniqueID\":\"_b2355e-8a\",\"blockAlignment\":\"none\"} -->\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons_b2355e-8a alignnone\"><!-- wp:kadence/single-icon {\"uniqueID\":\"_34f4e8-15\",\"icon\":\"ic_quoteSerifLeft\",\"size\":80,\"color\":\"palette5\",\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"\",\"\"]} -->\n<div class=\"kt-svg-style-default kt-svg-icon-wrap kt-svg-item-_34f4e8-15\"><span data-name=\"ic_quoteSerifLeft\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"_c4c02e-a4\",\"color\":\"palette5\",\"fontWeight\":\"500\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\"} -->\n<h2 class=\"kt-adv-heading_c4c02e-a4 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading_c4c02e-a4\"><meta charset=\"utf-8\">No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful.</h2>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_46ab2f-d3\",\"columns\":1,\"colLayout\":\"equal\",\"maxWidth\":800,\"paddingUnit\":\"rem\",\"padding\":[1,\"\",2,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"#e8f5e9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[0,0,0,0],\"uniqueID\":\"_71c873-25\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center 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center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"maxWidth\":[\"\",\"\",\"\"],\"height\":[\"\",\"\",\"\"],\"stickyOffset\":[\"\",\"\",\"\"],\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"#4caf50\",\"\",2],\"right\":[\"#4caf50\",\"\",2],\"bottom\":[\"#4caf50\",\"\",2],\"left\":[\"#4caf50\",\"\",2],\"unit\":\"px\"}],\"className\":\"inner-column-1\",\"kadenceBlockCSS\":\"selector .our-pick-arrow mark {\\n  position: relative;\\n  z-index: 10;\\n}\\nselector .our-pick-arrow mark::before {\\n  display: block;\\n  position: absolute;\\n  z-index: 2;\\n  left: 0px;\\n  bottom: -7px;\\n  width: 0;\\n  content: \'\';\\n  border-color: rgba(0,0,0,0) #4CAF50 rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column_71c873-25 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_c517f8-3f\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_c517f8-3f inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_17acd2-c7\",\"margin\":[-55,\"\",\"\",-52],\"markSize\":[20,\"\",\"\"],\"markFontWeight\":\"bold\",\"markColor\":\"palette9\",\"markBG\":\"#4caf50\",\"markPadding\":[5,8,5,8],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"markTextTransform\":\"uppercase\",\"htmlTag\":\"span\",\"className\":\"our-pick-arrow\"} -->\n<span class=\"kt-adv-heading_17acd2-c7 our-pick-arrow wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_17acd2-c7\"><mark class=\"kt-highlight\">Dash Diet</mark></span>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7dcd7f-ae\",\"verticalAlignment\":\"middle\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7dcd7f-ae inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:heading -->\n<h2 class=\"wp-block-heading\">Making the Switch to the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>I have developed a strong interest in the DASH diet. The DASH (Dietary Approaches to Stop Hypertension) diet is a dietary pattern that is designed to help lower blood pressure and improve overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is rich in fruits, vegetables, whole grains, lean proteins, and low-fat dairy products while also limiting sodium, saturated fats, and added sugars. One of the reasons I am drawn to the DASH diet is because it emphasizes whole, nutrient-dense foods that are beneficial for overall health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By focusing on eating a variety of colorful fruits and vegetables, whole grains, and lean proteins, I can ensure that I am getting all the nutrients my body needs to function at its best.</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_6a5b6d-b8\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"_7390ea-72\",\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_7390ea-72 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_b760cb-7a\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_b760cb-7a wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading_b760cb-7a\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"_2a6b7c-99\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading_2a6b7c-99 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading_2a6b7c-99\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"_ca1839-de\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"\",\"\",\"\"],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column_ca1839-de inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"_04d39f-06\",\"postID\":\"8\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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(11, 1, '2023-03-02 02:58:31', '2023-03-02 02:58:31', '<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"11_397a03-3c\",\"backgroundImg\":[{\"bgImg\":\"https://recordhealth.org/wp-content/uploads/2023/03/boat-pose.jpg\",\"bgImgID\":3976,\"bgImgSize\":\"cover\",\"bgImgPosition\":\"20% 59%\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"displayShadow\":true,\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"height\":[500,400,350],\"padding\":[0,\"\",0,\"\"],\"kbVersion\":2,\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_397a03-3c inner-column-1\"><div class=\"kt-inside-inner-col\"></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"11_9c9820-0b\",\"columns\":1,\"colLayout\":\"equal\",\"marginUnit\":\"rem\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"padding\":[\"\",\"\",\"lg\",\"\"],\"margin\":[-10,\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[16,16,16,16],\"uniqueID\":\"11_c98fbc-55\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#000000\",\"opacity\":0.5,\"spread\":-10,\"blur\":40,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"paddingType\":\"rem\",\"padding\":[\"xl\",\"xl\",\"xl\",\"xl\"],\"tabletPadding\":[\"md\",\"md\",\"md\",\"md\"],\"mobilePadding\":[\"sm\",\"sm\",\"sm\",\"sm\"],\"kbVersion\":2,\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_c98fbc-55 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"11_31255d-18\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"margin\":[\"\",\"\",\"xxs\",\"\"],\"marginType\":\"rem\",\"tabletMargin\":[\"\",\"\",\"md\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[\"xxl\",\"\",null],\"fontHeight\":[1.2,\"\",null]} -->\n<h1 class=\"kt-adv-heading11_31255d-18 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading11_31255d-18\">Welcome to Record Health </h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"11_793a85-8e\",\"align\":\"center\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"margin\":[\"\",\"\",\"lg\",\"\"],\"marginType\":\"rem\",\"tabletMargin\":[\"\",\"\",\"md\",\"\"],\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[\"xxl\",\"\",null],\"fontHeight\":[1.2,\"\",null]} -->\n<h1 class=\"kt-adv-heading11_793a85-8e wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading11_793a85-8e\"><mark class=\"kt-highlight\"><strong>Join Our Community</strong></mark></h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedbtn {\"uniqueID\":\"11_73aff1-c3\",\"btns\":[],\"marginUnit\":\"rem\",\"gap\":[\"sm\",\"\",\"\"]} -->\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns11_73aff1-c3\"><!-- wp:kadence/singlebtn {\"uniqueID\":\"11_a9c938-47\",\"text\":\"GET STARTED\",\"link\":\"#subscribe-now\",\"padding\":[10,30,10,30],\"borderStyle\":[{\"top\":[\"\",\"\",0],\"right\":[\"\",\"\",0],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"px\"}],\"borderRadius\":[4,4,4,4],\"inheritStyles\":\"inherit\",\"typography\":[{\"size\":[1.2,\"\",\"\"],\"sizeType\":\"rem\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"\",\"letterSpacing\":[\"\",\"\",\"\"],\"letterType\":\"px\",\"family\":\"\",\"google\":false,\"style\":\"normal\",\"weight\":\"bold\",\"variant\":\"\",\"subset\":\"\",\"textTransform\":\"\",\"loadGoogle\":true}],\"noCustomDefaults\":true} /-->\n\n<!-- wp:kadence/singlebtn {\"uniqueID\":\"11_e27574-23\",\"text\":\"LEARN MORE\",\"link\":\"https://recordhealth.org/about-me/\",\"padding\":[10,30,10,30],\"color\":\"palette1\",\"background\":\"palette9\",\"backgroundHover\":\"palette8\",\"borderStyle\":[{\"top\":[\"\",\"\",0],\"right\":[\"\",\"\",0],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"px\"}],\"borderRadius\":[4,4,4,4],\"inheritStyles\":\"inherit\",\"typography\":[{\"size\":[1.2,\"\",\"\"],\"sizeType\":\"rem\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"\",\"letterSpacing\":[\"\",\"\",\"\"],\"letterType\":\"px\",\"family\":\"\",\"google\":false,\"style\":\"normal\",\"weight\":\"bold\",\"variant\":\"\",\"subset\":\"\",\"textTransform\":\"\",\"loadGoogle\":true}],\"displayHoverShadow\":true,\"shadowHover\":[{\"color\":\"palette7\",\"opacity\":1,\"spread\":-5,\"blur\":5,\"hOffset\":0,\"vOffset\":0,\"inset\":true}],\"noCustomDefaults\":true} /--></div>\n<!-- /wp:kadence/advancedbtn --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"11_51ade8-03\",\"columns\":1,\"colLayout\":\"equal\",\"bgColor\":\"rgba(255,165,0,0.14)\",\"inheritMaxWidth\":true,\"borderRadius\":[10,10,10,10],\"padding\":[\"xxl\",\"\",\"xxl\",\"\"],\"kbVersion\":2,\"kadenceBlockCSS\":\"selector .wp-block-kadence-column .kt-inside-inner-col .sb-link-border-underline a {\\n  text-decoration: none;\\n  border-bottom: 1px solid var(\\u002d\\u002dglobal-palette1);\\n}\"} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_f153f5-8f\",\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_f153f5-8f\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"11_9b1aa3-da\",\"align\":\"center\",\"fontWeight\":\"800\",\"margin\":[\"\",\"\",\"xxs\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"fontSize\":[\"xl\",\"\",\"\"],\"fontHeight\":[1.2,\"\",\"\"],\"maxWidth\":[700,\"\",\"\"]} -->\n<h2 class=\"kt-adv-heading11_9b1aa3-da wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading11_9b1aa3-da\">Join Our Healthy Lifestyle Plan</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_c5a481-fc\",\"align\":\"center\",\"margin\":[\"\",\"\",\"md\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"htmlTag\":\"p\",\"maxWidth\":[700,\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_c5a481-fc wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading11_c5a481-fc\">Choosing health is not about giving up happiness; it\'s about discovering joy in nurturing both body and mind.<strong>Start your journey today by making small, joyful choices that lead to a healthier you!</strong></p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"11_7ebdf1-35\",\"columns\":3,\"tabletLayout\":\"two-grid\",\"collapseGutter\":\"none\",\"customRowGutter\":[0,\"\",\"\"],\"columnGutter\":\"none\",\"customGutter\":[0,\"\",\"\"],\"colLayout\":\"equal\",\"columnsInnerHeight\":true,\"padding\":[\"\",\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_b39768-a2\",\"verticalAlignment\":\"\",\"backgroundHover\":\"palette8\",\"padding\":[\"md\",\"md\",\"md\",\"md\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"palette7\",\"\",1],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"tabletBorderStyle\":[{\"top\":[\"\",\"\",0],\"right\":[\"palette7\",\"\",1],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"\"}],\"mobileBorderStyle\":[{\"top\":[\"\",\"\",0],\"right\":[\"\",\"\",0],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"\"}],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_b39768-a2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/icon {\"uniqueID\":\"11_f6cedd-8c\"} -->\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons11_f6cedd-8c alignnone\"><!-- wp:kadence/single-icon {\"uniqueID\":\"11_56056c-7c\",\"icon\":\"fe_box\",\"color\":\"palette1\",\"margin\":[\"\",\"\",\"xxs\",\"\"]} -->\n<div class=\"wp-block-kadence-single-icon kt-svg-style-default kt-svg-icon-wrap kt-svg-item-11_56056c-7c\"><span data-name=\"fe_box\" data-stroke=\"2\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_7e1182-54\",\"align\":\"center\",\"fontWeight\":\"800\",\"margin\":[\"\",\"\",\"xxs\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"anchor\":\"\",\"htmlTag\":\"p\",\"linkStyle\":\"none\",\"linkColor\":\"palette3\",\"linkHoverColor\":\"palette1\",\"fontSize\":[\"lg\",\"\",\"\"],\"fontHeight\":[1.2,\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_7e1182-54 wp-block-kadence-advancedheading hls-none\" data-kb-block=\"kb-adv-heading11_7e1182-54\">Set short-term goals</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_1ece26-a8\",\"align\":\"center\",\"color\":\"palette5\",\"sizeType\":\"rem\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\",\"htmlTag\":\"p\",\"fontSize\":[\"md\",\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_1ece26-a8 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading11_1ece26-a8\">We can help you set actionable, achievable goals like incorporating a 10-minute walk into your daily routine. It’s an easy way to start building momentum</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_ade42c-06\",\"backgroundHover\":\"palette8\",\"padding\":[\"md\",\"md\",\"md\",\"md\"],\"borderStyle\":[{\"top\":[\"\",\"\",\"\"],\"right\":[\"palette7\",\"\",1],\"bottom\":[\"\",\"\",\"\"],\"left\":[\"\",\"\",\"\"],\"unit\":\"px\"}],\"tabletBorderStyle\":[{\"top\":[\"\",\"\",0],\"right\":[\"\",\"\",0],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"\"}],\"mobileBorderStyle\":[{\"top\":[\"palette7\",\"\",1],\"right\":[\"\",\"\",0],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"\"}],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_ade42c-06\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/icon {\"uniqueID\":\"11_4c98bf-29\"} -->\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons11_4c98bf-29 alignnone\"><!-- wp:kadence/single-icon {\"uniqueID\":\"11_6a8d1f-47\",\"icon\":\"fe_box\",\"color\":\"palette1\",\"margin\":[\"\",\"\",\"xxs\",\"\"]} -->\n<div class=\"wp-block-kadence-single-icon kt-svg-style-default kt-svg-icon-wrap kt-svg-item-11_6a8d1f-47\"><span data-name=\"fe_box\" data-stroke=\"2\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_9b5d3c-a3\",\"align\":\"center\",\"fontWeight\":\"800\",\"margin\":[\"\",\"\",\"xxs\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"anchor\":\"\",\"htmlTag\":\"p\",\"linkStyle\":\"none\",\"linkColor\":\"palette3\",\"linkHoverColor\":\"palette1\",\"fontSize\":[\"lg\",\"\",\"\"],\"fontHeight\":[1.2,\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_9b5d3c-a3 wp-block-kadence-advancedheading hls-none\" data-kb-block=\"kb-adv-heading11_9b5d3c-a3\">Patience &amp; kindness</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_11040d-d5\",\"align\":\"center\",\"color\":\"palette5\",\"sizeType\":\"rem\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\",\"htmlTag\":\"p\",\"fontSize\":[\"md\",\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_11040d-d5 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading11_11040d-d5\">Receive weekly inspiration into your inbox with kind but encouraging content to kindly motivate you to workout and make incremental progress on your health journey.</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":3,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_59aac0-77\",\"backgroundHover\":\"palette8\",\"padding\":[\"md\",\"md\",\"md\",\"md\"],\"tabletBorderStyle\":[{\"top\":[\"palette7\",\"\",1],\"right\":[\"palette7\",\"\",1],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"\"}],\"mobileBorderStyle\":[{\"top\":[\"palette7\",\"\",1],\"right\":[\"\",\"\",0],\"bottom\":[\"\",\"\",0],\"left\":[\"\",\"\",0],\"unit\":\"\"}],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_59aac0-77\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/icon {\"uniqueID\":\"11_ee4021-d3\"} -->\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons11_ee4021-d3 alignnone\"><!-- wp:kadence/single-icon {\"uniqueID\":\"11_293c69-a4\",\"icon\":\"fe_box\",\"color\":\"palette1\",\"margin\":[\"\",\"\",\"xxs\",\"\"]} -->\n<div class=\"wp-block-kadence-single-icon kt-svg-style-default kt-svg-icon-wrap kt-svg-item-11_293c69-a4\"><span data-name=\"fe_box\" data-stroke=\"2\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_ffa133-ef\",\"align\":\"center\",\"fontWeight\":\"800\",\"margin\":[\"\",\"\",\"xxs\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"\"}],\"anchor\":\"\",\"htmlTag\":\"p\",\"linkStyle\":\"none\",\"linkColor\":\"palette3\",\"linkHoverColor\":\"palette1\",\"fontSize\":[\"lg\",\"\",\"\"],\"fontHeight\":[1.2,\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_ffa133-ef wp-block-kadence-advancedheading hls-none\" data-kb-block=\"kb-adv-heading11_ffa133-ef\">Set long-term goals</p>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_d546a4-50\",\"align\":\"left\",\"color\":\"palette5\",\"sizeType\":\"rem\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette5\",\"htmlTag\":\"p\",\"fontSize\":[\"md\",\"\",\"\"]} -->\n<p class=\"kt-adv-heading11_d546a4-50 wp-block-kadence-advancedheading has-theme-palette-5-color has-text-color\" data-kb-block=\"kb-adv-heading11_d546a4-50\">Customize your workouts to your long term goals like Running a 10K or improving health vitals. Consistency over time is the key, You can do it too!</p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"11_bf20ee-0d\",\"colLayout\":\"equal\",\"firstColumnWidth\":60,\"secondColumnWidth\":40,\"thirdColumnWidth\":0,\"fourthColumnWidth\":0,\"fifthColumnWidth\":0,\"sixthColumnWidth\":0,\"padding\":[\"xxl\",\"\",\"lg\",\"\"],\"anchor\":\"subscribe-now\",\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_a5481a-ef\",\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_a5481a-ef\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[30,30,30,30],\"uniqueID\":\"11_ee7266-82\",\"padding\":[\"md\",\"md\",\"md\",\"md\"],\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_ee7266-82\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"11_6f9f8a-88\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#000000\",\"opacity\":0.5,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"padding\":[\"sm\",\"sm\",\"sm\",\"sm\"],\"borderStyle\":[{\"top\":[\"palette3\",\"\",3],\"right\":[\"palette3\",\"\",3],\"bottom\":[\"palette3\",\"\",3],\"left\":[\"palette3\",\"\",3],\"unit\":\"px\"}],\"kbVersion\":2,\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_6f9f8a-88 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/icon {\"icons\":[],\"uniqueID\":\"11_b52853-cb\"} -->\n<div class=\"wp-block-kadence-icon kt-svg-icons kt-svg-icons11_b52853-cb alignnone\"><!-- wp:kadence/single-icon {\"uniqueID\":\"11_44853e-50\",\"icon\":\"fe_mail\",\"width\":1,\"border\":\"#444444\",\"padding\":[20,20,20,20],\"margin\":[\"\",\"\",\"xxs\",\"\"],\"className\":\"wp-block-kadence-single-icon\"} -->\n<div class=\"wp-block-kadence-single-icon kt-svg-style-default kt-svg-icon-wrap kt-svg-item-11_44853e-50\"><span data-name=\"fe_mail\" data-stroke=\"1\" class=\"kadence-dynamic-icon\"></span></div>\n<!-- /wp:kadence/single-icon --></div>\n<!-- /wp:kadence/icon -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_d263ba-23\",\"align\":\"center\",\"color\":\"palette8\",\"letterSpacing\":2,\"fontWeight\":\"800\",\"margin\":[\"\",\"\",\"sm\",\"\"],\"padding\":[\"xl\",\"\",\"xl\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"textTransform\":\"uppercase\",\"colorClass\":\"theme-palette8\",\"htmlTag\":\"div\",\"fontSize\":[\"lg\",\"\",\"\"],\"fontHeight\":[1.2,\"\",\"\"],\"borderRadius\":[10,10,10,10]} -->\n<div class=\"kt-adv-heading11_d263ba-23 wp-block-kadence-advancedheading has-theme-palette-8-color has-text-color\" data-kb-block=\"kb-adv-heading11_d263ba-23\">Subscribe to Our Healthy Lifestyle Plan</div>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/form {\"uniqueID\":\"11_49ed51-82\",\"postID\":\"11\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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class=\"kadence-blocks-form-field kb-field-desk-width-40 kb-field-mobile-width-100 kb-input-size-small\"><input name=\"kb_field_0\" id=\"kb_field_11_49ed51-82_0\" data-label=\"First Name\" type=\"text\" placeholder=\"First Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-0\" data-required=\"yes\"/></div><div class=\"kadence-blocks-form-field kb-form-field-1 kb-field-desk-width-40 kb-field-mobile-width-100 kb-input-size-small\"><input name=\"kb_field_1\" id=\"kb_field_11_49ed51-82_1\" data-label=\"Email\" type=\"email\" placeholder=\"Email\" value=\"\" data-type=\"email\" class=\"kb-field kb-text-style-field kb-email-field kb-field-1\" data-required=\"yes\"/></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"11_49ed51-82\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"11\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-20 kb-field-mobile-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Submit</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"background\":\"palette1\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"11_4ea5db-48\",\"displayShadow\":true,\"shadow\":[{\"color\":\"palette6\",\"opacity\":1,\"spread\":-10,\"blur\":25,\"hOffset\":0,\"vOffset\":14,\"inset\":false}],\"direction\":[\"vertical\",\"\",\"\"],\"verticalAlignment\":\"middle\",\"padding\":[40,40,40,40],\"borderStyle\":[{\"top\":[\"#4caf50\",\"\",2],\"right\":[\"#4caf50\",\"\",2],\"bottom\":[\"#4caf50\",\"\",2],\"left\":[\"#4caf50\",\"\",2],\"unit\":\"px\"}],\"kbVersion\":2,\"className\":\"inner-column-1\",\"kadenceBlockCSS\":\"selector .our-pick-arrow mark {\\n  position: relative;\\n  z-index: 10;\\n}\\nselector .our-pick-arrow mark::before {\\n  display: block;\\n  position: absolute;\\n  z-index: 2;\\n  left: 0px;\\n  bottom: -7px;\\n  width: 0;\\n  content: \'\';\\n  border-color: rgba(0,0,0,0) #4CAF50 rgba(0,0,0,0) rgba(0,0,0,0);\\n  border-style: inset solid inset inset;\\n  border-width: 0 10px 7px 0;\\n  filter: brightness(50%);\\n}\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_4ea5db-48 kb-section-dir-vertical inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"11_051ba3-ca\",\"color\":\"palette8\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette8\"} -->\n<h2 class=\"kt-adv-heading11_051ba3-ca wp-block-kadence-advancedheading has-theme-palette-8-color has-text-color\" data-kb-block=\"kb-adv-heading11_051ba3-ca\"><strong>Take the First Step Towards a Healthier You!</strong></h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:paragraph {\"style\":{\"elements\":{\"link\":{\"color\":{\"text\":\"var:preset|color|theme-palette9\"}}}},\"textColor\":\"theme-palette9\"} -->\n<p class=\"has-theme-palette-9-color has-text-color has-link-color\">Join our community today and transform your life with small, joyful choices. Sign up for our weekly newsletter to receive inspiring stories and actionable tips that will guide you on your journey to better health. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph {\"style\":{\"elements\":{\"link\":{\"color\":{\"text\":\"var:preset|color|theme-palette9\"}}}},\"textColor\":\"theme-palette9\"} -->\n<p class=\"has-theme-palette-9-color has-text-color has-link-color\">Customize your workouts, achieve your long-term goals, and discover the joy of nurturing your body and mind. Don\'t wait—start your path to increased energy and improved fitness now!</p>\n<!-- /wp:paragraph --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_f4c5ce-c4\",\"kbVersion\":2} -->\n<div class=\"wp-block-kadence-column kadence-column11_f4c5ce-c4\"><div class=\"kt-inside-inner-col\"></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_7d3197-3b\",\"margin\":[\"\",\"\",\"md\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"borderStyle\":[{\"top\":[\"palette1\",\"\",\"\"],\"right\":[\"palette1\",\"\",\"\"],\"bottom\":[\"palette1\",\"\",\"\"],\"left\":[\"palette1\",\"\",\"\"],\"unit\":\"px\"}],\"borderRadius\":[3,3,3,3]} -->\n<h2 class=\"kt-adv-heading11_7d3197-3b wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading11_7d3197-3b\">Start Your Yoga Journey Today</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/postgrid 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/-->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"11_040b09-a7\",\"columns\":1,\"colLayout\":\"equal\",\"currentOverlayTab\":\"gradient\",\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"overlayGradient\":\"linear-gradient(180deg,  0%, #00B5E2 100%)\",\"padding\":[\"xxl\",\"sm\",\"md\",\"sm\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"palette1\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[10,10,10,10],\"uniqueID\":\"11_d5f279-21\",\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[\"md\",\"xl\",\"md\",\"xl\"],\"tabletPadding\":[\"md\",\"lg\",\"md\",\"lg\"],\"mobilePadding\":[\"xs\",\"xs\",\"xs\",\"xs\"],\"backgroundType\":\"gradient\",\"gradient\":\"linear-gradient(135deg,var(\\u002d\\u002dglobal-palette1) 0%,rgb(20,39,109) 100%)\",\"kbVersion\":2,\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_d5f279-21 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/rowlayout 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{\"level\":3,\"uniqueID\":\"11_23cfc8-38\",\"color\":\"palette9\",\"sizeType\":\"rem\",\"fontWeight\":\"700\",\"margin\":[0,0,0,0],\"padding\":[0,0,0,0],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"theme-palette9\",\"mobileAlign\":\"center\",\"htmlTag\":\"div\",\"fontSize\":[\"xl\",null,\"\"],\"fontHeight\":[1.2,\"\",\"\"]} -->\n<div class=\"kt-adv-heading11_23cfc8-38 wp-block-kadence-advancedheading has-theme-palette-9-color has-text-color\" data-kb-block=\"kb-adv-heading11_23cfc8-38\">Start Your Health Journey Today!</div>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_bf11e2-39\",\"verticalAlignment\":\"middle\",\"kbVersion\":2,\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_bf11e2-39 inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedbtn {\"hAlign\":\"right\",\"mhAlign\":\"center\",\"uniqueID\":\"11_a0ca5b-81\",\"btns\":[]} -->\n<div class=\"wp-block-kadence-advancedbtn kb-buttons-wrap kb-btns11_a0ca5b-81\"><!-- wp:kadence/singlebtn {\"uniqueID\":\"11_88bc99-47\",\"text\":\"Sign Up\",\"link\":\"#subscribe-now\",\"sizePreset\":\"xlarge\",\"padding\":[\"xs\",\"\",\"xs\",\"\"],\"color\":\"palette3\",\"background\":\"palette9\",\"colorHover\":\"palette9\",\"backgroundHover\":\"palette3\",\"borderStyle\":[{\"top\":[\"palette1\",\"\",2],\"right\":[\"palette1\",\"\",2],\"bottom\":[\"palette1\",\"\",2],\"left\":[\"palette1\",\"\",2],\"unit\":\"px\"}],\"borderHoverStyle\":[{\"top\":[\"palette9\",\"\",\"\"],\"right\":[\"palette9\",\"\",\"\"],\"bottom\":[\"palette9\",\"\",\"\"],\"left\":[\"palette9\",\"\",\"\"],\"unit\":\"px\"}],\"icon\":\"fas_arrow-right\",\"typography\":[{\"size\":[1.75,1.5,\"\"],\"sizeType\":\"rem\",\"lineHeight\":[1.2,\"\",\"\"],\"lineType\":\"\",\"letterSpacing\":[\"\",\"\",\"\"],\"letterType\":\"px\",\"family\":\"\",\"google\":false,\"style\":\"normal\",\"weight\":\"bold\",\"variant\":\"\",\"subset\":\"\",\"textTransform\":\"\",\"loadGoogle\":true}],\"noCustomDefaults\":true} /--></div>\n<!-- /wp:kadence/advancedbtn --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:kadence/advancedheading {\"uniqueID\":\"11_ab2767-29\",\"margin\":[\"\",\"\",\"md\",\"\"],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}]} -->\n<h2 class=\"kt-adv-heading11_ab2767-29 wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading11_ab2767-29\">Indepth Health Product Reviews</h2>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/postgrid 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/-->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"11_346f93-ef\",\"tabletLayout\":\"row\",\"columnGutter\":\"custom\",\"customGutter\":[40,\"\",\"\"],\"colLayout\":\"equal\",\"bgColor\":\"palette8\",\"verticalAlignment\":\"middle\",\"firstColumnWidth\":50,\"secondColumnWidth\":50,\"paddingUnit\":\"rem\",\"inheritMaxWidth\":true,\"bgColorClass\":\"theme-palette8\",\"padding\":[null,\"\",0,\"\"],\"margin\":[\"lg\",\"\",\"\",\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"borderWidth\":[\"\",\"\",\"\",\"\"],\"uniqueID\":\"11_9c6494-68\",\"kbVersion\":2,\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_9c6494-68 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"11_4382d6-91\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor1, #65b490)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-1\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading11_4382d6-91 wp-block-kadence-advancedheading has-palette-color-1-color has-text-color\" data-kb-block=\"kb-adv-heading11_4382d6-91\">Don\'t be Shy!</h1>\n<!-- /wp:kadence/advancedheading -->\n\n<!-- wp:kadence/advancedheading {\"level\":1,\"uniqueID\":\"11_fb926e-c5\",\"align\":\"center\",\"color\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"sizeType\":\"rem\",\"lineType\":\"rem\",\"typography\":\"-apple-system,BlinkMacSystemFont,\\u0022Segoe UI\\u0022,Roboto,Oxygen-Sans,Ubuntu,Cantarell,\\u0022Helvetica Neue\\u0022,sans-serif, \\u0022Apple Color Emoji\\u0022, \\u0022Segoe UI Emoji\\u0022, \\u0022Segoe UI Symbol\\u0022\",\"fontWeight\":\"inherit\",\"markColor\":\"palette1\",\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"colorClass\":\"palette-color-2\",\"tabletAlign\":\"left\",\"mobileAlign\":\"left\",\"fontSize\":[3.5,3.2,2.2],\"fontHeight\":[1,3.5,2.5],\"fontHeightType\":\"rem\"} -->\n<h1 class=\"kt-adv-heading11_fb926e-c5 wp-block-kadence-advancedheading has-palette-color-2-color has-text-color\" data-kb-block=\"kb-adv-heading11_fb926e-c5\">Reach Out!</h1>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n\n<!-- wp:kadence/column {\"id\":2,\"background\":\"palette9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[8,8,8,8],\"uniqueID\":\"11_147b14-6f\",\"displayShadow\":true,\"shadow\":[{\"color\":\"#1a202c\",\"opacity\":0.16,\"spread\":-8,\"blur\":20,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"verticalAlignment\":\"middle\",\"padding\":[3,2.5,3,2.5],\"tabletPadding\":[2.5,2.5,2.5,2.5],\"mobilePadding\":[2,2,2,2],\"kbVersion\":2,\"className\":\"inner-column-2\"} -->\n<div class=\"wp-block-kadence-column kadence-column11_147b14-6f inner-column-2\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/form {\"uniqueID\":\"11_12cfb5-0b\",\"postID\":\"11\",\"fields\":[{\"label\":\"First Name\",\"showLabel\":false,\"placeholder\":\"First 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center\"],\"backgroundType\":\"solid\",\"backgroundActiveType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowActive\":[false,\"#000000\",0.4,2,2,3,0,false],\"fontSize\":[17,\"\",\"\"],\"fontSizeType\":\"px\",\"lineHeight\":[\"\",\"\",\"\"],\"lineType\":\"px\",\"rowGap\":\"\",\"rowGapType\":\"px\",\"gutter\":\"\",\"gutterType\":\"px\",\"tabletRowGap\":\"\",\"mobileRowGap\":\"\",\"tabletGutter\":\"\",\"mobileGutter\":\"\"}],\"submit\":[{\"label\":\"Send\",\"width\":[\"100\",\"\",\"\"],\"size\":\"custom\",\"widthType\":\"full\",\"fixedWidth\":[\"\",\"\",\"\"],\"align\":[\"\",\"\",\"\"],\"deskPadding\":[8,20,8,30],\"tabletPadding\":[\"\",\"\",\"\",\"\"],\"mobilePadding\":[\"\",\"\",\"\",\"\"],\"color\":\"var(\\u002d\\u002dpaletteColor8, #ffffff)\",\"background\":\"var(\\u002d\\u002dpaletteColor2, #357d71)\",\"border\":\"\",\"backgroundOpacity\":1,\"borderOpacity\":1,\"borderRadius\":4,\"borderWidth\":[\"\",\"\",\"\",\"\"],\"colorHover\":\"\",\"backgroundHover\":\"\",\"borderHover\":\"\",\"backgroundHoverOpacity\":1,\"borderHoverOpacity\":1,\"icon\":\"\",\"iconSide\":\"right\",\"iconHover\":false,\"cssClass\":\"\",\"gradient\":[\"#999999\",1,0,100,\"linear\",180,\"center center\"],\"gradientHover\":[\"#777777\",1,0,100,\"linear\",180,\"center center\"],\"btnStyle\":\"basic\",\"btnSize\":\"standard\",\"backgroundType\":\"solid\",\"backgroundHoverType\":\"solid\",\"boxShadow\":[false,\"#000000\",0.2,1,1,2,0,false],\"boxShadowHover\":[false,\"#000000\",0.4,2,2,3,0,false]}]} -->\n<div class=\"wp-block-kadence-form kadence-form-11_12cfb5-0b kb-form-wrap\"><form class=\"kb-form\" action=\"\" method=\"post\"><div class=\"kadence-blocks-form-field kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_0\" id=\"kb_field_11_12cfb5-0b_0\" data-label=\"First Name\" type=\"text\" placeholder=\"First Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-0\"/></div><div class=\"kadence-blocks-form-field kb-form-field-1 kb-field-desk-width-50 kb-input-size-standard\"><input name=\"kb_field_1\" id=\"kb_field_11_12cfb5-0b_1\" data-label=\"Last Name\" type=\"text\" placeholder=\"Last Name\" value=\"\" data-type=\"text\" class=\"kb-field kb-text-style-field kb-text-field kb-field-1\"/></div><div class=\"kadence-blocks-form-field kb-form-field-2 kb-field-desk-width-100 kb-input-size-standard\"><input name=\"kb_field_2\" id=\"kb_field_11_12cfb5-0b_2\" data-label=\"Email\" type=\"email\" placeholder=\"Email Address\" value=\"\" data-type=\"email\" class=\"kb-field kb-text-style-field kb-email-field kb-field-2\" data-required=\"yes\"/></div><div class=\"kadence-blocks-form-field kb-form-field-3 kb-field-desk-width-100 kb-input-size-standard\"><textarea name=\"kb_field_3\" id=\"kb_field_11_12cfb5-0b_3\" data-label=\"Your Requirements\" type=\"textarea\" placeholder=\"Your Requirements\" data-type=\"textarea\" class=\"kb-field kb-text-style-field kb-textarea-field kb-field-3\" rows=\"4\" data-required=\"yes\"></textarea></div><input type=\"hidden\" name=\"_kb_form_id\" value=\"11_12cfb5-0b\"/><input type=\"hidden\" name=\"_kb_form_post_id\" value=\"11\"/><input type=\"hidden\" name=\"action\" value=\"kb_process_ajax_submit\"/><input class=\"kadence-blocks-field verify\" type=\"text\" name=\"_kb_verify_email\" autocomplete=\"off\" aria-hidden=\"true\" placeholder=\"Email\" tabindex=\"-1\"/><div class=\"kadence-blocks-form-field kb-submit-field kb-field-desk-width-100\"><button class=\"kb-forms-submit button kb-button-size-custom kb-button-width-full\">Send</button></div></form></div>\n<!-- /wp:kadence/form --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->', 'RecordHealth - Get Healthy, Stay Healthy.', '', 'publish', 'closed', 'closed', '', 'home', '', '', '2024-08-27 00:21:54', '2024-08-27 00:21:54', '', 0, 'https://recordhealth.org/?page_id=11', 0, 'page', '', 0);
INSERT INTO `wp_posts` (`ID`, `post_author`, `post_date`, `post_date_gmt`, `post_content`, `post_title`, `post_excerpt`, `post_status`, `comment_status`, `ping_status`, `post_password`, `post_name`, `to_ping`, `pinged`, `post_modified`, `post_modified_gmt`, `post_content_filtered`, `post_parent`, `guid`, `menu_order`, `post_type`, `post_mime_type`, `comment_count`) VALUES
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(3241, 1, '2023-03-07 21:55:18', '2023-03-07 21:55:18', '<!-- wp:paragraph -->\n<p>Are you following the DASH Diet and looking for delicious and healthy meal options? Look no further than this Hearty Instant Pot Quinoa Chili!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This recipe is perfect for those who want a quick and easy meal that\'s both satisfying and packed with nutrient-rich ingredients. Made in the Instant Pot, it\'s ready in just 20 minutes, making it an excellent option for those hectic weeknights.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Loaded with <a href=\"https://www.webmd.com/diet/health-benefits-quinoa\" target=\"_blank\" rel=\"noreferrer noopener\">quinoa</a>, <a href=\"https://www.webmd.com/diet/ss/slideshow-why-beans-are-good-for-health\" target=\"_blank\" rel=\"noreferrer noopener\">beans</a>, and veggies, this chili is free from gluten, dairy, and animal products, making it a perfect fit for the DASH Diet. Plus, it\'s bursting with flavor and will satisfy even the pickiest of eaters.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you\'re looking for a tasty and healthy meal that\'s easy to make and follows the DASH Diet, give this Hearty Instant Pot Quinoa Chili a try. Your taste buds (and your waistline) will thank you! If you\'re not sure <a href=\"https://recordhealth.org/what-is-the-diet-dash/\" data-type=\"post\" data-id=\"3246\">what the DASH diet is</a>, continue here.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\">Discovering This DASH Diet Chili Crock Pot Recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It was a chilly autumn evening, and I wanted to make something that was both comforting and healthy. I decided to try this recipe, and it did not disappoint!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As I started cooking, the aroma of chili powder, cumin, and smoked paprika filled the kitchen, making my mouth water. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I added in the chopped veggies and let them cook until they were soft and fragrant. Then I added the beans, tomatoes, quinoa, and vegetable broth to the pot set the Instant Pot to high pressure for 10 minutes, and let it do its thing.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As the pressure released, I couldn\'t wait to dig in. I ladled the chili into bowls and garnished them with fresh cilantro and lime wedges. The result was a hearty and flavorful dish that was packed with healthy ingredients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My family loved it so much that they went back for seconds (and even thirds!). It was a meal that brought us all together and warmed us up on a chilly night. Whenever I make this Hearty Instant Pot Quinoa Chili, it brings back memories of that special family dinner and the joy of cooking something healthy and delicious for the ones I love.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\">Let\'s Start Cooking Hearty Instant Pot Quinoa Chili recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Are you looking for a quick and easy meal that\'s delicious, healthy, and packed with nutrients? Look no further than this Hearty Instant Pot Quinoa Chili recipe!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Ingredients:</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>1 tablespoon olive oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 onion, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>2 cloves garlic</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 red bell pepper, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 green bell pepper, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 jalapeño pepper, seeded and minced</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 tablespoon chili powder</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cumin</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon smoked paprika</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon salt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 teaspoon black pepper</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can diced tomatoes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can black beans, rinsed and drained</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can kidney beans, rinsed and drained</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 cup quinoa, rinsed</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>2 cups vegetable broth</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup chopped fresh cilantro</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Lime wedges for serving</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>This chili is so simple to make in the Instant Pot, and it\'s perfect for busy weeknights or any time you need a quick and healthy meal. And the best part? It\'s so flavorful and satisfying you won\'t even realize it\'s good for you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Here\'s how to make it:</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Turn on the Instant Pot to the sauté mode and heat the olive oil.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the onion, garlic, and peppers to the pot and cook for 2-3 minutes or until the vegetables soften.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the chili powder, cumin, smoked paprika, salt, and black pepper to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the diced tomatoes, black beans, kidney beans, quinoa, and vegetable broth to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Secure the lid and set the Instant Pot to the manual high-pressure mode for 10 minutes.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Allow the pressure to release naturally for 10 minutes, then carefully use the quick-release valve to release the remaining pressure.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Serve hot, garnished with fresh cilantro and lime wedges.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Prep Time: 10 minutes | Cooking Time: 10 minutes | Total Time: 20 minutes</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kcal: 375 kcal | Servings: 4 servings</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_1fb430-55\",\"columns\":1,\"colLayout\":\"equal\",\"maxWidth\":800,\"paddingUnit\":\"rem\",\"padding\":[0,\"\",2,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"#f1fdf9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[0,0,0,0],\"uniqueID\":\"_e6036c-58\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"padding\":[1.5,3,1.5,3],\"borderStyle\":[{\"top\":[\"#00bf88\",\"\",\"\"],\"right\":[\"#00bf88\",\"\",\"\"],\"bottom\":[\"#00bf88\",\"\",\"\"],\"left\":[\"#00bf88\",\"\",4],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_e6036c-58 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:table -->\n<figure class=\"wp-block-table\"><table><tbody><tr><td><a href=\"https://recordhealth.org/dash-diet-instant-pot-moroccan-chicken/\" data-type=\"post\" data-id=\"3243\">DASH Diet Chicken Recipe I Love</a></td></tr></tbody></table></figure>\n<!-- /wp:table --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:heading -->\n<h2 class=\"wp-block-heading\">This recipe is perfect for those following the DASH Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It\'s packed with healthy ingredients like quinoa and vegetables and free from gluten, dairy, and animal products. It\'s also great for meal planning and meal prep, as it makes four servings that can be easily reheated throughout the week.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To make it even more delicious, try topping it with some avocado, sour cream (or vegan sour cream), or shredded cheese (or vegan cheese) for added creaminess and flavor. And feel free to adjust the spices to your liking – this chili can be as mild or as spicy as you want it to be!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So there you have it, moms – a simple and healthy recipe that your whole family will love. Give it a try, and let us know what you think!</p>\n<!-- /wp:paragraph -->', 'DASH Diet Chili w/Quinoa | Instant Pot Recipe | Fast & Healthy: 20 Min', '', 'draft', 'open', 'open', '', 'dash-diet-quinoa-chili-instant-pot-recipe', '', '', '2024-08-26 20:53:44', '2024-08-26 20:53:44', '', 0, 'https://recordhealth.org/?p=3241', 0, 'post', '', 0),
(3242, 1, '2023-03-07 20:02:32', '2023-03-07 20:02:32', '<!-- wp:paragraph -->\n<p>Are you following the Dash Diet and looking for delicious and healthy meal options? Look no further than this Hearty Instant Pot Quinoa Chili!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This recipe is perfect for those who want a quick and easy meal that\'s both satisfying and packed with nutrient-rich ingredients. Made in the Instant Pot, it\'s ready in just 20 minutes, making it an excellent option for those hectic weeknights.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Loaded with quinoa, beans, and veggies, this chili is free from gluten, dairy, and animal products, making it a perfect fit for the Dash Diet. Plus, it\'s bursting with flavor and will satisfy even the pickiest of eaters.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you\'re looking for a tasty and healthy meal that\'s easy to make and follows the Dash Diet, give this Hearty Instant Pot Quinoa Chili a try. Your taste buds (and your waistline) will thank you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Discovering This Dash Diet Quinoa Chili Crock Pot Recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>It was a chilly autumn evening, and I wanted to make something that was both comforting and healthy. I decided to give this recipe a try, and it did not disappoint!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As I started cooking, the aroma of chili powder, cumin, and smoked paprika filled the kitchen, making my mouth water. I added in the chopped veggies and let them cook until they were soft and fragrant. Then I added the beans, tomatoes, quinoa, and vegetable broth to the pot set the Instant Pot to high pressure for 10 minutes, and let it do its thing.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As the pressure released, I couldn\'t wait to dig in. I ladled the chili into bowls and garnished them with fresh cilantro and lime wedges. The result was a hearty and flavorful dish that was packed with healthy ingredients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>My family loved it so much that they went back for seconds (and even thirds!). It was a meal that brought us all together and warmed us up on a chilly night. Whenever I make this Hearty Instant Pot Quinoa Chili, it brings back memories of that particular family dinner and the joy of cooking something healthy and delicious for the ones I love.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Lets Start Cooking Hearty Instant Pot Quinoa Chili recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Are you looking for a quick and easy meal that\'s not only delicious but also healthy and packed with nutrients? Look no further than this Hearty Instant Pot Quinoa Chili recipe!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ingredients:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>1 tablespoon olive oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 onion, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>2 cloves garlic</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 red bell pepper, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 green bell pepper, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 jalapeño pepper, seeded and minced</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 tablespoon chili powder</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cumin</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon smoked paprika</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon salt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 teaspoon black pepper</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can diced tomatoes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can black beans, rinsed and drained</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can kidney beans, rinsed and drained</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 cup quinoa, rinsed</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>2 cups vegetable broth</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup chopped fresh cilantro</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Lime wedges for serving</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>This chili is so simple to make in the Instant Pot, and it\'s perfect for busy weeknights or any time you need a quick and healthy meal. And the best part? It\'s so flavorful and satisfying you won\'t even realize it\'s good for you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here\'s how to make it:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Turn on the Instant Pot to the sauté mode and heat the olive oil.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the onion, garlic, and peppers to the pot and cook for 2-3 minutes or until the vegetables soften.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the chili powder, cumin, smoked paprika, salt, and black pepper to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the diced tomatoes, black beans, kidney beans, quinoa, and vegetable broth to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Secure the lid and set the Instant Pot to the manual high-pressure mode for 10 minutes.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Allow the pressure to release naturally for 10 minutes, then carefully use the quick-release valve to release the remaining pressure.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Serve hot, garnished with fresh cilantro and lime wedges.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Prep Time: 10 minutes | Cooking Time: 10 minutes | Total Time: 20 minutes</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Kcal: 375 kcal | Servings: 4 servings</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>This recipe is perfect for those following the Dash Diet</strong>, as it\'s packed with healthy ingredients like quinoa and vegetables, and it\'s free from gluten, dairy, and animal products. It\'s also great for meal planning and meal prep, as it makes four servings that can be easily reheated throughout the week.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To make it even more delicious, try topping it with some avocado, sour cream (or vegan sour cream), or shredded cheese (or vegan cheese) for some added creaminess and flavor. And feel free to adjust the spices to your liking – this chili can be as mild or as spicy as you want it to be!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So there you have it, moms – a simple and healthy recipe that your whole family will love. Give it a try and let us know what you think!</p>\n<!-- /wp:paragraph -->', '5 Stars - Dash Diet Quinoa Chili Instant Pot Recipe.', '', 'inherit', 'closed', 'closed', '', '3241-revision-v1', '', '', '2023-03-07 20:02:32', '2023-03-07 20:02:32', '', 3241, 'https://recordhealth.org/?p=3242', 0, 'revision', '', 0),
(3243, 1, '2023-03-02 20:21:39', '2023-03-02 20:21:39', '<!-- wp:paragraph -->\n<p>Hey there, fellow foodies! Are you looking for an easy and delicious chicken recipe that\'s also DASH diet-friendly? Look no further than this Instant Pot Moroccan Chicken! It\'s the perfect meal for busy weeknights when you want something healthy and flavorful but you don\'t have much time to spend in the kitchen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As a mom, I\'m always looking for quick and easy recipes that my whole family will love. This dish checks all the boxes, with warm spices like cinnamon, ginger, and cumin that give it a unique, exotic flavor profile. And since it\'s made in the Instant Pot, it\'s ready in no time, which is a lifesaver when I\'m juggling work, kids, and household chores.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But this recipe isn\'t just delicious, and convenient but also healthy and nutritious. It\'s low in fat, high in protein, and packed with vitamins and minerals. Plus, it follows the principles of the DASH diet, which is all about eating whole foods and minimizing processed ingredients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you\'re ready to spice up your weeknight dinners with a healthy and delicious dish, try this Instant Pot Moroccan Chicken. Your taste buds (and your waistline) will thank you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Discover this Crowd-Pleasing DASH Diet Instant Pot Moroccan Chicken Recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Last week, I made this fantastic Instant Pot Moroccan Chicken recipe for my family; it was a huge hit! It was a busy weeknight, and I needed something quick and easy to prepare for dinner, so I turned to my trusty Instant Pot and this delicious recipe.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I remember feeling excited to use warm and exotic spices like cinnamon, ginger, and cumin, which I knew would give the dish a unique flavor profile. As the Instant Pot heated up, the aromas of the spices mingled with the sizzling onions and garlic, creating a tantalizing scent that filled my kitchen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once I added the chicken, diced tomatoes, and dried apricots to the pot, I knew it was going to be a flavorful and healthy meal. As the chicken cooked, the flavors developed, and the apricots added a delightful sweetness to the dish.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When it was time to serve, I garnished the Instant Pot Moroccan Chicken with sliced almonds, fresh parsley, and cilantro, which added a nice crunch and freshness to the dish. My family couldn\'t wait to dig in, and as we sat down to eat, I felt grateful for this easy and delicious recipe that brought us all together.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I\'m looking forward to making this recipe again soon and experimenting with different ways to customize it to my family\'s tastes. It\'s a great addition to my repertoire of DASH diet Instant Pot recipes, and I highly recommend giving it a try!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looking for a delicious and easy chicken recipe that\'s full of flavor? Look no further than this Instant Pot Moroccan Chicken! With warm spices like cinnamon, ginger, and cumin, this dish is packed with exotic flavors that will tantalize your taste buds. Plus, it\'s quick and easy to make, thanks to the magic of the Instant Pot.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p><strong>Ingredient</strong>s</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>1 tablespoon olive oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 onion, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>3 cloves garlic, minced</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cinnamon</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground ginger</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cumin</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon smoked paprika</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon ground coriander</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon ground allspice</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon salt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 teaspoon black pepper</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 lb boneless, skinless chicken thighs cut into bite-sized pieces</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can diced tomatoes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 cup dried apricots, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup sliced almonds</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup fresh parsley, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup fresh cilantro, chopped</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p><strong>Directions</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Turn on the Instant Pot to the sauté mode and heat the olive oil.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the onion and garlic to the pot and cook for 2-3 minutes or until the onion is translucent.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the cinnamon, ginger, cumin, smoked paprika, coriander, allspice, salt, and pepper to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the chicken to the pot and stir to coat with the spices.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the diced tomatoes and apricots to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Secure the lid and set the <a href=\"https://instantpoteats.com/how-to-use-the-instant-pot-for-beginners/\" target=\"_blank\" rel=\"noreferrer noopener\">Instant Pot</a> to the manual high-pressure mode for 10 minutes.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Allow the pressure to release naturally for 5 minutes, then carefully use the quick-release valve to remove the remaining pressure.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Serve hot, garnished with sliced almonds, fresh parsley, and cilantro.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><strong>Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><span style=\"color: var(--paletteColor2, #1559ed);\" class=\"stk-highlight\">Kcal: 340 kcal | Servings: 4 servings</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Final Thoughts: Diet DASH Crock Pot Moroccan Chicken Meal</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Looking for a quick and healthy meal that\'s perfect for busy weeknights? Look no further than this Instant Pot Moroccan Chicken recipe that\'s part of the popular DASH diet! The sweet apricots are sure to help <a href=\"https://www.healthline.com/nutrition/apricots-benefits\" target=\"_blank\" rel=\"noreferrer noopener\">reduce your blood pressure</a>. Packed with warm spices like cinnamon, ginger, and cumin, this dish is delicious and good for you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The juicy chicken and sweet apricots create a perfect balance of flavors, while the sliced almonds add a delightful crunch to every bite. And the best part? Customizing this dish to fit your family\'s preferences is so easy! Adjust the level of spiciness by adding more cayenne pepper or red pepper flakes. If someone has a nut allergy, no problem - just leave out the almonds from the garnish.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not only is this recipe delicious, it\'s also a great way to stay on track with the DASH diet. With lean protein and plenty of fruits and vegetables, this Instant Pot Moroccan Chicken is a nutritious and satisfying meal that\'s perfect for anyone looking to eat healthily. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So, give it a try tonight and see for yourself how easy and delicious it can be to make a wholesome meal that your whole family will love.</p>\n<!-- /wp:paragraph -->', 'DASH Diet Chicken Recipe | Instant Pot | Healthy & Fast: 25 Min', '', 'draft', 'open', 'open', '', 'dash-diet-instant-pot-moroccan-chicken', '', '', '2024-08-26 20:53:46', '2024-08-26 20:53:46', '', 0, 'https://recordhealth.org/?p=3243', 0, 'post', '', 0),
(3244, 1, '2023-03-07 20:19:11', '2023-03-07 20:19:11', '<!-- wp:paragraph -->\n<p>Hey there, fellow foodies! Are you looking for an easy and delicious chicken recipe that\'s also Dash diet-friendly? Look no further than this Instant Pot Moroccan Chicken! It\'s the perfect meal for busy weeknights when you want something healthy and flavorful but don\'t have much time to spend in the kitchen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As a mom, I\'m always looking for quick and easy recipes that my whole family will love. This dish checks all the boxes, with warm spices like cinnamon, ginger, and cumin that give it a unique, exotic flavor profile. And since it\'s made in the Instant Pot, it\'s ready in no time, which is a lifesaver when I\'m juggling work, kids, and household chores.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But this recipe isn\'t just delicious and convenient but also healthy and nutritious. It\'s low in fat, high in protein, and packed with vitamins and minerals. Plus, it follows the principles of the Dash diet, which is all about eating whole foods and minimizing processed ingredients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you\'re ready to spice up your weeknight dinners with a healthy and delicious dish, give this Instant Pot Moroccan Chicken a try. Your taste buds (and your waistline) will thank you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Discovering this Crowd-Pleasing Dash Diet Instant Pot Moroccan Chicken Recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Last week, I made this fantastic Instant Pot Moroccan Chicken recipe for my family; it was a huge hit! It was a busy weeknight, and I needed something quick and easy to prepare for dinner, so I turned to my trusty Instant Pot and this delicious recipe.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I remember feeling excited to use warm and exotic spices like cinnamon, ginger, and cumin, which I knew would give the dish a unique flavor profile. As the Instant Pot heated up, the aromas of the spices mingled with the sizzling onions and garlic, creating a tantalizing scent that filled my kitchen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once I added the chicken, diced tomatoes, and dried apricots to the pot, I knew it was going to be a flavorful and healthy meal. As the chicken cooked, the flavors developed, and the apricots added a delightful sweetness to the dish.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When it was time to serve, I garnished the Instant Pot Moroccan Chicken with sliced almonds, fresh parsley, and cilantro, which added a nice crunch and freshness to the dish. My family couldn\'t wait to dig in, and as we sat down to eat, I felt grateful for this easy and delicious recipe that brought us all together.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I\'m looking forward to making this recipe again soon and experimenting with different ways to customize it to my family\'s tastes. It\'s a great addition to my repertoire of Dash diet Instant Pot recipes, and I highly recommend giving it a try!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looking for a delicious and easy chicken recipe that\'s full of flavor? Look no further than this Instant Pot Moroccan Chicken! With warm spices like cinnamon, ginger, and cumin, this dish is packed with exotic flavors that will tantalize your taste buds. Plus, it\'s quick and easy to make, thanks to the magic of the Instant Pot.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ingredients</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>1 tablespoon olive oil</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>1 onion, cho</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>3 cloves garlic, minced</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cinnamon</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground ginger</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cumin</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon smoked paprika</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon ground coriander</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon ground allspice</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon salt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 teaspoon black pepper</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 lb boneless, skinless chicken thighs, cut into bite-sized pieces</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can diced tomatoes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 cup dried apricots, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup sliced almonds</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup fresh parsley, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup fresh cilantro, chopped</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Directions</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Turn on the Instant Pot to the sauté mode and heat the olive oil.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the onion and garlic to the pot and cook for 2-3 minutes or until the onion is translucent.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the cinnamon, ginger, cumin, smoked paprika, coriander, allspice, salt, and pepper to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the chicken to the pot and stir to coat with the spices.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the diced tomatoes and apricots to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Secure the lid and set the Instant Pot to the manual high-pressure mode for 10 minutes.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Allow the pressure to release naturally for 5 minutes, then carefully use the quick-release valve to remove the remaining pressure.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Serve hot, garnished with sliced almonds, fresh parsley, and cilantro.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><strong>Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><span style=\"color: var(--paletteColor2, #1559ed);\" class=\"stk-highlight\">Kcal: 340 kcal | Servings: 4 servings</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Final Thoughts: Diet Dash Crock Pot Moroccan Chicken meal</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Looking for a quick and healthy meal that\'s perfect for busy weeknights? Look no further than this Instant Pot Moroccan Chicken recipe that\'s part of the popular Dash diet! Packed with warm spices like cinnamon, ginger, and cumin, this dish is delicious and good for you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The juicy chicken and sweet apricots create a perfect balance of flavors, while the sliced almonds add a delightful crunch to every bite. And the best part? It\'s so easy to customize this dish to fit your family\'s preferences! Simply adjust the level of spiciness by adding more cayenne pepper or red pepper flakes. If someone has a nut allergy, no problem - just leave out the almonds from the garnish.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not only is this recipe delicious, it\'s also a great way to stay on track with the Dash diet. With lean protein and plenty of fruits and vegetables, this Instant Pot Moroccan Chicken is a nutritious and satisfying meal that\'s perfect for anyone looking to eat healthily. So, give it a try tonight and see for yourself how easy and delicious it can be to make a wholesome meal that your whole family will love.</p>\n<!-- /wp:paragraph -->', '', '', 'inherit', 'closed', 'closed', '', '3243-revision-v1', '', '', '2023-03-07 20:19:11', '2023-03-07 20:19:11', '', 3243, 'https://recordhealth.org/?p=3244', 0, 'revision', '', 0),
(3245, 1, '2023-03-07 20:20:58', '2023-03-07 20:20:58', '<!-- wp:paragraph -->\n<p>Hey there, fellow foodies! Are you looking for an easy and delicious chicken recipe that\'s also Dash diet-friendly? Look no further than this Instant Pot Moroccan Chicken! It\'s the perfect meal for busy weeknights when you want something healthy and flavorful but don\'t have much time to spend in the kitchen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As a mom, I\'m always looking for quick and easy recipes that my whole family will love. This dish checks all the boxes, with warm spices like cinnamon, ginger, and cumin that give it a unique, exotic flavor profile. And since it\'s made in the Instant Pot, it\'s ready in no time, which is a lifesaver when I\'m juggling work, kids, and household chores.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>But this recipe isn\'t just delicious and convenient but also healthy and nutritious. It\'s low in fat, high in protein, and packed with vitamins and minerals. Plus, it follows the principles of the Dash diet, which is all about eating whole foods and minimizing processed ingredients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>So if you\'re ready to spice up your weeknight dinners with a healthy and delicious dish, give this Instant Pot Moroccan Chicken a try. Your taste buds (and your waistline) will thank you!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Discovering this Crowd-Pleasing Dash Diet Instant Pot Moroccan Chicken Recipe</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Last week, I made this fantastic Instant Pot Moroccan Chicken recipe for my family; it was a huge hit! It was a busy weeknight, and I needed something quick and easy to prepare for dinner, so I turned to my trusty Instant Pot and this delicious recipe.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I remember feeling excited to use warm and exotic spices like cinnamon, ginger, and cumin, which I knew would give the dish a unique flavor profile. As the Instant Pot heated up, the aromas of the spices mingled with the sizzling onions and garlic, creating a tantalizing scent that filled my kitchen.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Once I added the chicken, diced tomatoes, and dried apricots to the pot, I knew it was going to be a flavorful and healthy meal. As the chicken cooked, the flavors developed, and the apricots added a delightful sweetness to the dish.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When it was time to serve, I garnished the Instant Pot Moroccan Chicken with sliced almonds, fresh parsley, and cilantro, which added a nice crunch and freshness to the dish. My family couldn\'t wait to dig in, and as we sat down to eat, I felt grateful for this easy and delicious recipe that brought us all together.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>I\'m looking forward to making this recipe again soon and experimenting with different ways to customize it to my family\'s tastes. It\'s a great addition to my repertoire of Dash diet Instant Pot recipes, and I highly recommend giving it a try!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Looking for a delicious and easy chicken recipe that\'s full of flavor? Look no further than this Instant Pot Moroccan Chicken! With warm spices like cinnamon, ginger, and cumin, this dish is packed with exotic flavors that will tantalize your taste buds. Plus, it\'s quick and easy to make, thanks to the magic of the Instant Pot.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Ingredients</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>1 tablespoon olive oil</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>1 onion, cho</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>3 cloves garlic, minced</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cinnamon</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground ginger</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 teaspoon ground cumin</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon smoked paprika</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon ground coriander</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon ground allspice</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 teaspoon salt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 teaspoon black pepper</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 lb boneless, skinless chicken thighs, cut into bite-sized pieces</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1 can diced tomatoes</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/2 cup dried apricots, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup sliced almonds</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup fresh parsley, chopped</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>1/4 cup fresh cilantro, chopped</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Directions</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list {\"ordered\":true} -->\n<ol><!-- wp:list-item -->\n<li>Turn on the Instant Pot to the sauté mode and heat the olive oil.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the onion and garlic to the pot and cook for 2-3 minutes or until the onion is translucent.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the cinnamon, ginger, cumin, smoked paprika, coriander, allspice, salt, and pepper to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the chicken to the pot and stir to coat with the spices.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Add the diced tomatoes and apricots to the pot and stir to combine.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Secure the lid and set the Instant Pot to the manual high-pressure mode for 10 minutes.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Allow the pressure to release naturally for 5 minutes, then carefully use the quick-release valve to remove the remaining pressure.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Serve hot, garnished with sliced almonds, fresh parsley, and cilantro.</li>\n<!-- /wp:list-item --></ol>\n<!-- /wp:list -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><strong>Prep Time: 10 minutes | Cooking Time: 15 minutes | Total Time: 25 minutes</strong></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph {\"align\":\"center\"} -->\n<p class=\"has-text-align-center\"><span style=\"color: var(--paletteColor2, #1559ed);\" class=\"stk-highlight\">Kcal: 340 kcal | Servings: 4 servings</span></p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Final Thoughts: Diet Dash Crock Pot Moroccan Chicken meal</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Looking for a quick and healthy meal that\'s perfect for busy weeknights? Look no further than this Instant Pot Moroccan Chicken recipe that\'s part of the popular Dash diet! Packed with warm spices like cinnamon, ginger, and cumin, this dish is delicious and good for you.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The juicy chicken and sweet apricots create a perfect balance of flavors, while the sliced almonds add a delightful crunch to every bite. And the best part? It\'s so easy to customize this dish to fit your family\'s preferences! Simply adjust the level of spiciness by adding more cayenne pepper or red pepper flakes. If someone has a nut allergy, no problem - just leave out the almonds from the garnish.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Not only is this recipe delicious, it\'s also a great way to stay on track with the Dash diet. With lean protein and plenty of fruits and vegetables, this Instant Pot Moroccan Chicken is a nutritious and satisfying meal that\'s perfect for anyone looking to eat healthily. So, give it a try tonight and see for yourself how easy and delicious it can be to make a wholesome meal that your whole family will love.</p>\n<!-- /wp:paragraph -->', 'Fast 25 Min Dash Diet Instant Pot Chicken Recipe', '', 'inherit', 'closed', 'closed', '', '3243-revision-v1', '', '', '2023-03-07 20:20:58', '2023-03-07 20:20:58', '', 3243, 'https://recordhealth.org/?p=3245', 0, 'revision', '', 0);
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(3246, 1, '2023-03-07 20:49:15', '2023-03-07 20:49:15', '<!-- wp:paragraph -->\n<p>Are you looking for a diet to help you stay healthy and fit? Have you ever heard of the Dash diet? The DASH diet has been around since the 1990s, but it\'s recently become popular again due to its many health benefits. In this article, we\'ll explore what exactly the Dash diet is and how it can improve your overall health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The <a href=\"https://www.nhlbi.nih.gov/education/dash-eating-plan\" target=\"_blank\" rel=\"noreferrer noopener\">DASH diet stands for Dietary Approaches to Stop Hypertension</a>, which was created by the National Institutes of Health (NIH) in 1997. It focuses on eating fruits, vegetables, whole grains, lean protein sources such as poultry or fish, and low-fat dairy products while limiting sugary snacks like cookies and candy bars.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The goal of the DASH diet is to reduce blood pressure levels by lowering sodium intake. This can be achieved by reducing processed foods from one\'s daily meals and increasing the consumption of fresh produce instead. That\'s why The <a href=\"https://recordhealth.org/is-the-dash-diet-good-for-diabetics/\" data-type=\"post\" data-id=\"3250\">DASH diet is popular with diabetics</a> and those with <a href=\"https://recordhealth.org/is-the-dash-diet-good-for-kidney-disease/\" data-type=\"post\" data-id=\"3248\">kidney disease</a>. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you\'re interested in giving the Dash Diet a try, then read on! We\'ll cover everything from why it works so well to what kinds of food are recommended on the plan. You\'ll learn about some delicious recipes and tips for sticking with it over time, too, so get ready for an exciting journey into a healthy living!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Overview of the DASH Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The journey to good health can often be a winding path, but the DASH diet is an oasis of nutrition. Scientists and nutritional experts developed this eating plan to promote healthy blood pressure levels and reduce risk factors for cardiovascular disease.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It\'s not just another fad diet; this one has stood the test of time since its introduction over two decades ago. The foundation of the DASH Diet consists of whole grains, fruits, vegetables, lean proteins, low-fat dairy products, nuts, and beans - all emphasizing moderation. Check out <a href=\"https://recordhealth.org/best-dash-diet-snacks/\" data-type=\"post\" data-id=\"3253\">my best DASH diet snacks</a> to keep you going. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With a few simple adjustments to your everyday meals, you can harness the power of this balanced lifestyle to achieve lasting results. As we explore the benefits of following the DASH Diet, it\'s important to note that these positive effects are rooted in mindful eating habits.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3836,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/definition-of-dash-diet-1024x288.png\" alt=\"definition-of-dash-diet\" class=\"wp-image-3836\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Benefits of the Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>DASH diet provides many potential benefits for those looking to achieve a healthier lifestyle. It is important to note that everyone\'s dietary needs are different and should be discussed with one’s primary care doctor before making any major changes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Lower Blood Pressure</strong>: Studies have shown that following the DASH diet can lead to <a href=\"https://www.nhlbi.nih.gov/files/docs/public/heart/dash_brief.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">lower blood pressure levels</a> over time.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Increased Nutritional Intake</strong>: The emphasis on healthy foods such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products allows individuals to get more nutrients than they would otherwise consume.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Weight Loss Potential</strong>: By reducing calories through portion control and choosing nutrient-dense foods instead of empty calories, weight loss may occur when combined with regular exercise.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>With these potential benefits in mind, it is also essential to consider what recommendations exist for optimal dash eating.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Recommendations for Optimal DASH Eating</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you\'re following the DASH diet, it\'s important to ensure you get the proper nutrients and eat a balanced diet. Here are some tips and recommendations for optimal DASH eating:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Focus on whole foods</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Aim to eat plenty of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Processed foods, like packaged snacks and sugary drinks, should be avoided or consumed in moderation.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Watch your sodium intake</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is designed to be low in sodium, which can help reduce blood pressure. To stay within the recommended daily sodium limit, try cooking with herbs and spices instead of salt, and avoid adding salt to your meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Choose lean protein</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>When it comes to protein, choose lean options like chicken, fish, and beans. These are healthier than red meat and can help reduce your risk of heart disease.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:kadence/rowlayout {\"uniqueID\":\"_1fb430-55\",\"columns\":1,\"colLayout\":\"equal\",\"maxWidth\":800,\"paddingUnit\":\"rem\",\"padding\":[0,\"\",2,\"\"],\"kbVersion\":2} -->\n<!-- wp:kadence/column {\"background\":\"#f1fdf9\",\"borderWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderWidth\":[\"\",\"\",\"\",\"\"],\"borderRadius\":[0,0,0,0],\"uniqueID\":\"_e6036c-58\",\"backgroundImg\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"textAlign\":[\"\",\"\",\"\"],\"shadow\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"paddingType\":\"rem\",\"direction\":[\"\",\"\",\"\"],\"justifyContent\":[\"\",\"\",\"\"],\"gutter\":[\"\",\"\",\"\"],\"backgroundImgHover\":[{\"bgImg\":\"\",\"bgImgID\":\"\",\"bgImgSize\":\"cover\",\"bgImgPosition\":\"center center\",\"bgImgAttachment\":\"scroll\",\"bgImgRepeat\":\"no-repeat\"}],\"borderHoverWidth\":[\"\",\"\",\"\",\"\"],\"tabletBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"mobileBorderHoverWidth\":[\"\",\"\",\"\",\"\"],\"borderHoverRadius\":[\"\",\"\",\"\",\"\"],\"shadowHover\":[{\"color\":\"#000000\",\"opacity\":0.2,\"spread\":0,\"blur\":14,\"hOffset\":0,\"vOffset\":0,\"inset\":false}],\"padding\":[1.5,3,1.5,3],\"borderStyle\":[{\"top\":[\"#00bf88\",\"\",\"\"],\"right\":[\"#00bf88\",\"\",\"\"],\"bottom\":[\"#00bf88\",\"\",\"\"],\"left\":[\"#00bf88\",\"\",4],\"unit\":\"px\"}],\"className\":\"inner-column-1\"} -->\n<div class=\"wp-block-kadence-column kadence-column_e6036c-58 inner-column-1\"><div class=\"kt-inside-inner-col\"><!-- wp:kadence/advancedheading {\"uniqueID\":\"_90681b-8f\",\"margin\":[0,0,0,0],\"padding\":[0,0,0,0],\"markBorder\":\"\",\"markBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"tabletMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"mobileMarkBorderStyles\":[{\"top\":[null,\"\",\"\"],\"right\":[null,\"\",\"\"],\"bottom\":[null,\"\",\"\"],\"left\":[null,\"\",\"\"],\"unit\":\"px\"}],\"htmlTag\":\"p\"} -->\n<p class=\"kt-adv-heading_90681b-8f wp-block-kadence-advancedheading\" data-kb-block=\"kb-adv-heading_90681b-8f\">Check Out my Yummy <a href=\"https://recordhealth.org/dash-diet-instant-pot-moroccan-chicken/\" data-type=\"post\" data-id=\"3243\">DASH Diet Chicken Recipe</a></p>\n<!-- /wp:kadence/advancedheading --></div></div>\n<!-- /wp:kadence/column -->\n<!-- /wp:kadence/rowlayout -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Include dairy</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet recommends low-fat dairy products like milk, cheese, and yogurt. These are great sources of calcium and other important nutrients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Limit sweets</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>While the DASH diet doesn\'t require you to give up sweets entirely, it\'s essential to limit your intake of sugary foods and drinks. Instead, try satisfying your sweet tooth with fruit or a small serving of dark chocolate.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Stay hydrated</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Drinking plenty of water is vital for overall health, and it can also help you feel fuller and more satisfied after meals. Aim for at least 8 cups of water per day.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":4} -->\n<h4>Plan ahead</h4>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Meal planning can be a helpful tool for staying on track with the DASH diet. Consider prepping healthy meals and snacks ahead of time, and make a grocery list to ensure you have all the ingredients you need. To make things easier, check out <a href=\"https://recordhealth.org/best-dash-diet-books/\" data-type=\"post\" data-id=\"3261\">my best Dash diet books</a> for endless inspiration of meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here\'s a breakdown of the recommended daily servings for each food group on the DASH diet:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Low-Fat Dairy Consumption Guidelines</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>As the old saying goes, “You are what you eat”. And when it comes to following the DASH diet plan, low-fat dairy products should be a part of your dietary intake. Low-fat dairy is an important source of essential nutrients such as calcium and protein. It helps maintain healthy bones and teeth and keeps muscles strong and functioning correctly.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When selecting low-fat dairy options for your DASH eating plan, look for foods that contain two percent or less fat on their nutrition labels. This includes</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>reduced-fat milk</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>plain yogurt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>cottage cheese</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>ricotta cheese</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>feta cheese</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>If possible, try to purchase organic versions of these items, so they are free from artificial hormones and chemicals. Additionally, avoid processed cheeses like American slices, which can have high levels of sodium and saturated fats.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Limiting your overall consumption of dairy products while adhering to the DASH diet guidelines is also important. No more than three servings per day should be consumed if trying to control blood pressure or cholesterol levels to promote heart health. With this being said, now is the time to focus on lean meat intake limitations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3844,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/low-fat-diary-restrictions-1024x192.png\" alt=\"low-fat-diary-restrictions\" class=\"wp-image-3844\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Lean Meat Intake Limitations</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet recommends that individuals limit their intake of lean meats, poultry, and fish. This is because these types of proteins are high in saturated fat, which can raise cholesterol levels and increase the risk for heart disease.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To meet the dietary requirements, it\'s recommended to consume up to 6 ounces per day of skinless chicken or turkey breast or 3 ounces of cooked lean beef, pork, lamb or veal. It\'s also important to choose low-fat dairy products like skim milk instead of whole milk.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to limiting meat consumption, the DASH diet encourages people to include healthy sources of protein like beans, nuts and seeds into their diets.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Eating a variety of plant-based foods can provide essential vitamins and minerals while helping reduce overall calorie intake. These nutrient-rich alternatives will help keep you fuller longer without consuming excessive amounts of unhealthy fats found in animal proteins.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s important to note that although some lean meats may be eaten on occasion when following the DASH diet, reducing red meat intake is strongly advised for optimal health benefits associated with this eating plan. Moving forward, sugar-sweetened beverage restrictions should also be considered for those who wish to reap all the benefits this diet offers.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Try my new <a href=\"https://recordhealth.org/dash-diet-quinoa-chili-instant-pot-recipe/\" data-type=\"post\" data-id=\"3241\">DASH diet Chile Recipe</a> with Quinoa, a perfect way to go meatless. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3845,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/lean-meat-1024x192.png\" alt=\"lean-meat\" class=\"wp-image-3845\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Sugar Sweetened Beverage Restrictions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Though some may think restricting sugar-sweetened beverages is an extreme measure, it is one of the most important components of the DASH diet. Cutting out sugary drinks can reduce calorie intake and also help to reduce blood pressure.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Research has shown that following a DASH diet that eliminates or limits added sugars, like those found in soda and other sweetened beverages, can benefit people at risk of developing hypertension.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to cutting down on calories from these types of drinks, eliminating them can improve overall health by reducing risk factors such as obesity and diabetes.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Drinking water instead of sweetened beverages helps individuals maintain a healthy weight and promote better cardiovascular health. It\'s recommended to limit the consumption of sugar-sweetened beverages to no more than 8 ounces per day when following the DASH Diet guidelines.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3846,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/sweetened-beverages-1024x192.png\" alt=\"sweetened-beverages\" class=\"wp-image-3846\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Vegetable Oil Usage Guidelines</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>When using vegetable oils for cooking or baking, it is important to keep portions reasonable and not overconsume them. While olive oil is considered the healthiest option due to its unsaturated fat content, other types such as:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Canola oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Corn oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Peanut oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Safflower oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Soybean oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Sunflower oil&nbsp;</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>should also be used sparingly. All these oils contain saturated fat, which can increase cholesterol if consumed in large amounts; therefore, it’s best to limit their use and consume no more than 1-2 tablespoons per day when preparing meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to monitoring the consumption amount of various kinds of vegetable oils, one should also pay attention to how they are prepared: frying food with oil may damage its nutritional value, while baking only requires greasing pans lightly with some kind of oil before putting it into the oven. Furthermore, adding herbs and spices instead of high-fat condiments will help reduce caloric intake without compromising taste.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By following these simple tips on vegetable oil usage, we can make sure that our diet remains balanced and nutrient-rich so that we can enjoy long-term health benefits. On top of this, an essential part of any healthy meal plan includes daily servings of fruits and vegetables...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3847,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/vegetable-oil-1024x192.png\" alt=\"vegetable-oil\" class=\"wp-image-3847\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Daily Fruits And Vegetables Servings</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet encourages a daily intake of fruits and vegetables. It suggests you eat at least four to five servings per day. Eating plenty of fresh produce is an important part of the plan, as it\'s full of vitamins, minerals, antioxidants, and fiber that can benefit your overall health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You don\'t have to stick to just one type of fruit or vegetable either. Variety is key in getting all the nutrients you need from this food group. Aim for different colors, such as:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>dark green leafy vegetables (kale or spinach)</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>red peppers&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>oranges</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>blueberries&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>frozen vegetables into soups and sauces for convenience on busy days</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Making sure you get enough fruits and veggies doesn\'t have to be complicated either - head down to your local farmers market during peak season for seasonal items that are both affordable and delicious! With these tips in mind, you\'ll be well on your way toward achieving your daily goals for this important food group. Now onto dry bean intake suggestions...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3848,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/fruits-and-vegetables-1024x192.png\" alt=\"fruits-and-vegetables\" class=\"wp-image-3848\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Dry Bean Intake Suggestions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Moving on from the recommended daily servings of fruits and vegetables, the next step in living a healthy lifestyle is to understand dry bean intake suggestions for the DASH diet. The Dietary Approaches to Stop Hypertension (DASH) plan emphasizes plant-based foods like legumes as a way to reduce blood pressure and cholesterol levels.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Legumes are an excellent source of protein and fiber that can be used in many recipes. They also contain essential vitamins and minerals such as iron, zinc, magnesium, phosphorus, potassium and B vitamins.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is important to note that beans should not replace other protein sources such as lean meats or fish but instead be added into your meal plans in moderation. Eating at least one cup of cooked beans per day is considered part of a balanced diet according to the American Heart&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Association guidelines. When preparing beans it’s best practice to rinse them off with cold water before cooking them thoroughly. You may want to add spices or herbs during cooking to enhance flavor. Additionally, canned beans are convenient options if you don\'t have time to prepare them yourself.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally, when following the DASH diet, it is important to remember sodium limitations; choose no salt-added varieties or rinse canned items before consuming them to limit sodium intake while still enjoying their benefits.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3849,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/dry-beans-1024x192.png\" alt=\"dry-beans\" class=\"wp-image-3849\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Sodium Limitations In The Dash Plan</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Have you ever wondered what sodium limitations are included in the DASH diet? The Dietary Approaches to Stop Hypertension (DASH) is a flexible eating plan that focuses on reducing high blood pressure. It limits daily sodium intake to between 1,500 and 2,300 milligrams per day. This amount of sodium helps maintain healthy blood pressure levels.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH plan recommends limiting processed foods, which often contain higher amounts of added salt or sodium than fresh foods. Processed food items such as lunch meats, canned soups, frozen meals, fast food, condiments like ketchup and mustard, and any other processed products should be avoided or limited when following the DASH diet.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Eating more whole fruits and vegetables can help reduce your overall sodium intake while still providing all the necessary vitamins and minerals for good health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Instead of relying on pre-packaged products with large amounts of added salt or sodium, it\'s best to create your own dishes at home using low-sodium ingredients like herbs and spices instead.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This will allow you to control how much sodium is being used in each meal without sacrificing flavor. By following these simple guidelines, individuals can easily adhere to their daily recommended sodium intake while enjoying flavorful meals prepared from scratch.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By understanding the importance of limiting sources of dietary salt or sodium when following the DASH diet, people can make smarter decisions about their diets and reap the benefits associated with lower blood pressure levels.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Moving forward we\'ll take an even closer look by examining a systematic review on the effects of the dash diet on different populations worldwide.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:image {\"id\":3850,\"sizeSlug\":\"large\",\"linkDestination\":\"none\"} -->\n<figure class=\"wp-block-image size-large\"><img src=\"https://recordhealth.org/wp-content/uploads/2023/03/sodium-intake-1024x192.png\" alt=\"sodium-intake\" class=\"wp-image-3850\"/></figure>\n<!-- /wp:image -->\n\n<!-- wp:heading -->\n<h2>Systematic Review On The Effects Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is a well-known diet emphasizing whole grains, fruits, vegetables and low-fat dairy products. It also limits the intake of red meat, sugar-sweetened beverages, and high fat foods such as butter and cheese.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To assess its effectiveness in reducing risk factors associated with cardiovascular disease, researchers conducted a systematic review to examine existing clinical trials on the impact of the DASH diet. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Results from 25 studies found that adherence to the dietary pattern was significantly associated with reduced levels of systolic and diastolic blood pressure. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Furthermore, participants who followed this approach had lower average body mass index (BMI), waist circumference measurements and total cholesterol levels than those who did not adhere to the dietary guidance.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>These findings suggest that following the DASH diet can lead to improved health outcomes related to CVD risk factors. By transitioning into the next section on clinical trial findings on the impact of the DASH diet, we will gain further insight into how this dietary pattern influences physical health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Clinical Trial Findings On The Impact Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The clinical trial findings on the impact of the DASH diet are comprehensive and compelling. Countless studies have been conducted to evaluate its efficacy, with results showing that it is a highly beneficial dietary pattern for many populations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>First, several randomized controlled trials found that following a low-sodium DASH diet was associated with lower blood pressure readings among those with prehypertension or hypertension.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Participants who followed this plan experienced an average reduction in systolic blood pressure of 11 mmHg compared to individuals not using the DASH approach. This suggests significant benefits for high blood pressure management through adherence to the DASH diet.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Next, research also demonstrates that long-term use of the DASH eating plan can help reduce cholesterol levels in healthy individuals and those at risk for heart disease. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Additionally, evidence indicates that this dietary pattern may help reduce risk factors related to type 2 diabetes such as body mass index (BMI), waist circumference, fasting glucose levels and total cholesterol concentrations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Overall, these clinical trial findings demonstrate that adhering to a low-sodium version of the DASH diet can yield substantial health benefits across multiple conditions and populations. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>As we move forward into exploring specific health conditions that benefit from a low sodium dash diet, it is important to keep these key findings in mind when evaluating patient outcomes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Health Conditions That Benefit From A Low-Sodium Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is a low-sodium plan designed to reduce the risk of high blood pressure, heart disease and stroke. It\'s also recommended for people with kidney or liver conditions and diabetes.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The dietary approach involves lowering salt intake and increasing consumption of fruits, vegetables and whole grains. In addition, it recommends limiting foods that are high in saturated fats, trans fats and added sugars.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One major health benefit from following this type of eating pattern is improved blood pressure levels. A study conducted at the University of Michigan found that participants who followed the DASH diet had significantly lower systolic (top number) and diastolic (bottom number) readings after just two weeks.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>They also experienced an improvement in their lipid profiles - LDL cholesterol decreased while HDL increased. This suggests that following the DASH diet may help reduce your risk factors for cardiovascular diseases such as heart attack and stroke.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to its positive impact on blood pressure levels, the DASH diet can have other benefits for individuals with chronic conditions like hypertension or prehypertension.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Studies show that reducing sodium intake through this dietary approach reduces risks for developing congestive heart failure and kidney stones, among other conditions. Furthermore, since it promotes healthy eating habits overall, it may benefit those trying to lose weight or manage certain medical problems related to obesity, such as metabolic syndrome or Type 2 diabetes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thus, by following a low-sodium version of the DASH diet you can potentially improve both your short-term and long-term health outcomes if you suffer from any of these chronic conditions mentioned above.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Transitioning into the American Heart Association’s Healthy Eating Plan would be an ideal next step towards improving one’s nutrition status even further which could lead to better health outcomes over time.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>American Heart Association’s Healthy Eating Plan</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The American Heart Association\'s Healthy Eating Plan is a comprehensive diet plan that helps reduce the risk of heart disease. It emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean proteins and healthy fats.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH (Dietary Approaches to Stop Hypertension) Diet was designed by the National Institutes of Health based on this eating plan. The main focus of the DASH Diet is reducing sodium levels to lower blood pressure.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Other components are increasing consumption of potassium, calcium, and magnesium; limiting saturated fat intake; and including physical activity into one’s lifestyle. This diet has been proven effective for those with high blood pressure or hypertension and those trying to lose weight or maintain their current health status.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH Diet also encourages following certain dietary guidelines such as limiting processed foods, sugary drinks and sweets; choosing lean protein sources like fish, poultry, and beans; consuming nuts, seeds and legumes instead of red meat; drinking water instead of soda or other sweetened beverages; avoiding trans fats found in some margarines and snack foods; incorporating fiber rich foods such as fruits, vegetables and whole grains into meals; not skipping breakfast; having smaller portion sizes at meals when possible; preparing food with little salt or no salt added throughout cooking time if desired.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to these recommendations from the American Heart Association’s Healthy Eating&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Plan, there are many other resources available that can help create a balanced diet that meets individual needs, including</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>nutrition education programs from local universities,&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>registered dietitians specializing in nutrition counseling services</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>special cookbooks featuring recipes for healthier versions of traditional dishes.&nbsp;</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>These resources provide valuable knowledge about what types of foods should be included in an overall nutritious meal plan and how much quantity should be consumed each day to achieve optimal health benefits.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With these strategies in place, it becomes easier to follow the AHA’s Dietary Guidelines for Americans which ultimately leads to improved cardiovascular health outcomes. Moving forward towards understanding Centers for Disease Control Prevention dietary recommendations</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Centers For Disease Control And Prevention Dietary Recommendations</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Next, let’s explore the Centers for Disease Control and Prevention Dietary Recommendations. The CDC recommends a healthy eating plan that is rich in fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts. They encourage limiting the intake of sodium, saturated fats, and added sugars.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This diet can be seen as an extension of the American Heart Association\'s Healthy Eating Plan with some additional recommendations to reduce specific dietary components such as salt and sugar.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:table -->\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Food Group</td><td>Recommended Amount</td></tr><tr><td>Fruits</td><td>2 cups per day</td></tr><tr><td>Vegetables</td><td>2½ cups per day</td></tr><tr><td>Whole Grains</td><td>3 ounces per day</td></tr><tr><td>Low-Fat Dairy</td><td>2–3 servings per day</td></tr><tr><td>Poultry &amp; Fish</td><td>5½ ounces per day</td></tr><tr><td>Nuts</td><td>¼ cup (or 4 Tbsp)per week</td></tr></tbody></table></figure>\n<!-- /wp:table -->\n\n<!-- wp:paragraph -->\n<p>The CDC also suggests adding more plant-based foods into one\'s diet. Plant-based proteins are lower in fat than animal sources of protein like red meat or full-fat dairy products; they are also higher in fiber which helps keep your digestive system running smoothly.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is important to include healthy oils such as olive oil or canola oil when preparing meals at home. Finally, reducing processed meats, including hot dogs and deli meats, will help you maintain a healthier lifestyle overall. By following these guidelines from the CDC you will be able to make lasting improvements to your health through changes in your diet.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Frequently Asked Questions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>What are the Specific Sodium Limitations in the Dash Plan?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The specific sodium limitations of the Dash plan are an important part of maintaining a healthy lifestyle. The key to this diet is reducing your daily salt intake, as it can have serious health consequences if consumed in excessive amounts. The American Heart Association recommends that adults consume no more than 2,300 milligrams (mg) per day, and for those with high blood pressure, the recommendation is 1,500 mg or less.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>How Many Servings of Fruits and Vegetables Should Be Consumed Daily?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH (Dietary Approaches to Stop Hypertension) diet is an evidence-based dietary plan designed to reduce the risk of hypertension, heart disease, and stroke. According to studies conducted by the National Institutes of Health (NIH), those who followed the DASH diet reduced their blood pressure levels by up to 11 points systolic and 6 points diastolic.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When following the DASH eating plan, it\'s recommended that individuals consume at least 4-5 servings of fruits and vegetables daily. Here are three things you should consider when aiming for this goal:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>* Eat a variety of different colored fruits and veggies throughout the week</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>* Choose fresh or frozen options over canned goods whenever possible</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>* Incorporate leafy greens like spinach and kale into your meals as often as you can</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Are There Any Specific Vegetables That Should Be Eaten When Following the DASH Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Are there any specific vegetables that should be eaten when following the Dash diet? This is an important question, especially as vegetables are a key part of this healthy eating plan. Knowing which ones to choose can help ensure you\'re getting all the nutrients you need and staying within your daily caloric intake goals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet recommends emphasizing nutrient-dense foods - such as fruits, vegetables, lean proteins, whole grains, nuts and seeds - while limiting sodium and saturated fats. Eating plenty of colorful plant-based foods will provide essential vitamins, minerals, fiber and other beneficial compounds for overall health. Here\'s what this looks like in practice:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Fruits: Choose from a variety of seasonal options like apples, oranges, berries or melons. Aim for 4-5 servings per day.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Vegetables: Focus on dark leafy greens like kale and spinach plus cruciferous veggies including cauliflower and Brussels sprouts. Include up to 6 servings each day.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Other Plant Foods: Enjoy legumes (beans), peas and lentils regularly; these are excellent sources of vegetarian protein and dietary fiber. Additionally try starchy tubers such as sweet potatoes or squash; these provide complex carbohydrates with B vitamins and antioxidants.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Are There Any Food Items That Should Be Avoided When Following The DASH Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Dash Diet is an eating plan that emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean meats and fish. This type of diet may help reduce high blood pressure levels by reducing sodium intake. But it\'s important to know what foods should be avoided when following this diet as well. Investigating the truth of this theory can add a level of depth and hook the audience in from the start.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When adhering to the Dash Diet guidelines, it’s best to avoid processed foods like fried food or fast food. These items contain added salt which will raise your sodium intake and counterbalance any positive effects on your health brought about by following the diet plan. It’s also wise to limit your consumption of sugary drinks such as soda, energy drinks or sweetened tea or coffee beverages. Such drinks are known for their negative impact on weight management goals due to their high sugar content.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>How Long Should it Take to See The Benefits of the DASH Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Dash diet is a popular choice for those looking to improve their overall health and wellbeing. The diet has been known to provide many positive benefits, but how long should it take to see the results? This question can be difficult to answer since everyone\'s bodies react differently when adapting to any new lifestyle change.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When following the Dash diet, some people may begin seeing improvement in as little as two weeks. However, this doesn\'t necessarily mean that they will have reached all of their desired goals within that time frame; it simply means that they are likely on their way towards reaching them. On average, most individuals tend to experience better health outcomes after having followed the Diet for at least six months or longer</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is a great way to improve one\'s health and well-being. It limits sodium intake, encourages plenty of fruits and vegetables, and reduces unhealthy foods. Following the plan can take up to two weeks to start seeing the benefits, but it will be worth it in the long run!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It takes dedication and commitment to stick with any diet change. With that being said, \"Rome wasn\'t built in a day,\" so don\'t expect too much from yourself right away if you are starting out on this journey. Instead, focus on small weekly goals such as adding more servings of fruits and veggies or reducing your portion sizes at meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By gradually incorporating these changes into your lifestyle over time, I\'m sure you\'ll find that following the DASH diet won\'t feel like a chore anymore - it will become second nature. So don\'t give up if you hit a roadblock; stay focused on reaching your end goal: improved health through better nutrition choices!</p>\n<!-- /wp:paragraph -->', 'What is the DASH Diet? Is it Right for Me?', '', 'draft', 'open', 'open', '', 'what-is-the-diet-dash', '', '', '2024-08-26 20:53:46', '2024-08-26 20:53:46', '', 0, 'https://recordhealth.org/?p=3246', 0, 'post', '', 0);
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(3247, 1, '2023-03-07 20:49:00', '2023-03-07 20:49:00', '<!-- wp:paragraph -->\n<p>What Is The Dash Diet?</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Are you looking for a diet to help you stay healthy and fit? Have you ever heard of the Dash diet? The Dash diet has been around since the 1990s, but it\'s recently become popular again due to its many health benefits. In this article, we\'ll explore what exactly the Dash diet is and how it can improve your overall health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The Dash diet stands for Dietary Approaches to Stop Hypertension, which was created by the National Institutes of Health (NIH) in 1997. It focuses on eating fruits, vegetables, whole grains, lean protein sources such as poultry or fish, and low-fat dairy products while limiting sugary snacks like cookies and candy bars.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The goal of the Dash diet is to reduce blood pressure levels by lowering sodium intake. This can be achieved by reducing processed foods from one\'s daily meals and increasing the consumption of fresh produce instead.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>If you\'re interested in giving the Dash Diet a try, then read on! We\'ll cover everything from why it works so well to what kinds of food are recommended on the plan. You\'ll learn about some delicious recipes and tips for sticking with it over time, too, so get ready for an exciting journey into a healthy living!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Overview Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The journey to good health can often be a winding path, but the DASH diet is an oasis of nutrition. Scientists and nutritional experts developed this eating plan to promote healthy blood pressure levels and reduce risk factors for cardiovascular disease. </p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It\'s not just another fad diet; this one has stood the test of time since its introduction over two decades ago. The foundation of the DASH Diet consists of whole grains, fruits, vegetables, lean proteins, low-fat dairy products, nuts, and beans - all with an emphasis on moderation.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With a few simple adjustments to your everyday meals, you can harness the power of this balanced lifestyle to achieve lasting results. As we explore the benefits of following the DASH Diet, it\'s important to note that these positive effects are rooted in mindful eating habits.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Benefits Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>DASH diet provides many potential benefits for those looking to achieve a healthier lifestyle. It is important to note that everyone\'s dietary needs are different and should be discussed with one’s primary care doctor before making any major changes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li><strong>Lower Blood Pressure</strong>: Studies have shown that following the DASH diet can lead to lower blood pressure levels over time.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Increased Nutritional Intake</strong>: The emphasis on healthy foods such as fruits, vegetables, whole grains, lean proteins, and low-fat dairy products allows individuals to get more nutrients than they would otherwise consume.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li><strong>Weight Loss Potential</strong>: By reducing calories through portion control and choosing nutrient-dense foods instead of empty calories, weight loss may occur when combined with regular exercise.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>With these potential benefits in mind, it is also essential to consider what recommendations exist for optimal dash eating.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Recommendations For Optimal Dash Eating</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>If you\'re following the DASH diet, it\'s important to ensure you\'re getting the proper nutrients and eating a balanced diet. Here are some tips and recommendations for optimal DASH eating:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Focus on whole foods: Aim to eat plenty of whole foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats. Processed foods, like packaged snacks and sugary drinks, should be avoided or consumed in moderation.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Watch your sodium intake: The DASH diet is designed to be low in sodium, which can help reduce blood pressure. To stay within the recommended daily sodium limit, try cooking with herbs and spices instead of salt, and avoid adding salt to your meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Choose lean protein: When it comes to protein, choose lean options like chicken, fish, and beans. These are healthier than red meat and can help reduce your risk of heart disease.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Include dairy: The DASH diet recommends low-fat dairy products, such as milk, cheese, and yogurt. These are great sources of calcium and other important nutrients.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Limit sweets: While the DASH diet doesn\'t require you to give up sweets entirely, it\'s essential to limit your intake of sugary foods and drinks. Instead, try satisfying your sweet tooth with fruit or a small serving of dark chocolate.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Stay hydrated: Drinking plenty of water is vital for overall health, and it can also help you feel fuller and more satisfied after meals. Aim for at least 8 cups of water per day.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Plan ahead: Meal planning can be a helpful tool for staying on track with the DASH diet. Consider prepping healthy meals and snacks ahead of time, and make a grocery list to ensure you have all the ingredients you need.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Here\'s a breakdown of the recommended daily servings for each food group on the DASH diet:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Low-Fat Dairy Consumption Guidelines</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>As the old saying goes, “You are what you eat”. And when it comes to following the DASH diet plan, low-fat dairy products should be a part of your dietary intake. Low-fat dairy is an important source of essential nutrients such as calcium and protein. It helps maintain healthy bones and teeth and keeps muscles strong and functioning correctly.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When selecting low-fat dairy options for your DASH eating plan, look for foods that contain two percent or less fat on their nutrition labels. This includes</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>reduced-fat milk</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>plain yogurt</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>cottage cheese</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>ricotta cheese</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>feta cheese</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>If possible, try to purchase organic versions of these items, so they are free from artificial hormones and chemicals. Additionally, avoid processed cheeses like American slices, which can have high levels of sodium and saturated fats.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It\'s also important to limit your overall consumption of dairy products while adhering to the DASH diet guidelines. No more than three servings per day should be consumed if trying to control blood pressure or cholesterol levels to promote heart health. With this being said, now is the time to focus on lean meat intake limitations...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Lean Meat Intake Limitations</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet recommends that individuals limit their intake of lean meats, poultry, and fish. This is because these types of proteins are high in saturated fat, which can raise cholesterol levels and increase the risk for heart disease.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To meet the dietary requirements, it\'s recommended to consume up to 6 ounces per day of skinless chicken or turkey breast or 3 ounces of cooked lean beef, pork, lamb or veal. It\'s also important to choose low-fat dairy products like skim milk instead of whole milk.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to limiting meat consumption, the DASH diet encourages people to include healthy sources of protein like beans, nuts and seeds into their diets.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Eating a variety of plant-based foods can provide essential vitamins and minerals while helping reduce overall calorie intake. These nutrient-rich alternatives will help keep you fuller longer without consuming excessive amounts of unhealthy fats found in animal proteins.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It’s important to note that although some lean meats may be eaten on occasion when following the DASH diet, reducing red meat intake is strongly advised for optimal health benefits associated with this eating plan. Moving forward, sugar-sweetened beverage restrictions should also be taken into account for those who wish to reap all the benefits this diet has to offer.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Sugar Sweetened Beverage Restrictions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Though some may think restricting sugar-sweetened beverages is an extreme measure, it is one of the most important components of the DASH diet. Cutting out sugary drinks can reduce calorie intake and also help to reduce blood pressure.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Research has shown that following a DASH diet that eliminates or limits added sugars, like those found in soda and other sweetened beverages, can be beneficial for people at risk of developing hypertension.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to cutting down on calories from these types of drinks, eliminating them can improve overall health by reducing risk factors such as obesity and diabetes.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Drinking water instead of sweetened beverages helps individuals maintain a healthy weight and promote better cardiovascular health. It\'s recommended to limit the consumption of sugar-sweetened beverages to no more than 8 ounces per day when following the DASH Diet guidelines.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Vegetable Oil Usage Guidelines</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>When using vegetable oils for cooking or baking, it is important to keep portions reasonable and not overconsume them. While olive oil is considered the healthiest option due to its unsaturated fat content, other types such as:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Canola oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Corn oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Peanut oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Safflower oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>&nbsp;Soybean oil</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>&nbsp;Sunflower oil&nbsp;</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>should also be used sparingly. All these oils contain saturated fat, which can increase cholesterol if consumed in large amounts; therefore, it’s best to limit their use and consume no more than 1-2 tablespoons per day when preparing meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to monitoring the consumption amount of various kinds of vegetable oils, one should also pay attention to how they are prepared: frying food with oil may damage its nutritional value, while baking only requires greasing pans lightly with some kind of oil before putting it into the oven. Furthermore, adding herbs and spices instead of high-fat condiments will help reduce caloric intake without compromising taste.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By following these simple tips on vegetable oil usage, we can make sure that our diet remains balanced and nutrient-rich so that we can enjoy long-term health benefits. On top of this, an essential part of any healthy meal plan includes daily servings of fruits and vegetables...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Daily Fruits And Vegetables Servings</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet encourages a daily intake of fruits and vegetables. It suggests you eat at least four to five servings per day. Eating plenty of fresh produce is an important part of the plan, as it\'s full of vitamins, minerals, antioxidants, and fiber that can benefit your overall health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>You don\'t have to stick to just one type of fruit or vegetable either. Variety is key in getting all the nutrients you need from this food group. Aim for different colors, such as:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>dark green leafy vegetables (kale or spinach)</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>red peppers&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>oranges</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>blueberries&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>frozen vegetables into soups and sauces for convenience on busy days</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>Making sure you get enough fruits and veggies doesn\'t have to be complicated either - head down to your local farmers market during peak season for seasonal items that are both affordable and delicious! With these tips in mind, you\'ll be well on your way toward achieving your daily goals for this important food group. Now onto dry bean intake suggestions...</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Dry Bean Intake Suggestions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Moving on from the recommended daily servings of fruits and vegetables, the next step in living a healthy lifestyle is to understand dry bean intake suggestions for the DASH diet. The Dietary Approaches to Stop Hypertension (DASH) plan emphasizes plant-based foods like legumes as a way to reduce blood pressure and cholesterol levels.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Legumes are an excellent source of protein and fiber that can be used in many recipes. They also contain essential vitamins and minerals such as iron, zinc, magnesium, phosphorus, potassium and B vitamins.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is important to note that beans should not replace other protein sources such as lean meats or fish but instead be added into your meal plans in moderation. Eating at least one cup of cooked beans per day is considered part of a balanced diet according to the American Heart&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Association guidelines. When preparing beans it’s best practice to rinse them off with cold water before cooking them thoroughly. You may want to add spices or herbs during cooking to enhance flavor. Additionally, canned beans are convenient options if you don\'t have time to prepare them yourself.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Finally, when following the DASH diet, it is important to remember sodium limitations; choose no salt-added varieties or rinse canned items before consuming them to limit sodium intake while still enjoying their benefits.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Sodium Limitations In The Dash Plan</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Have you ever wondered what sodium limitations are included in the DASH diet? The Dietary Approaches to Stop Hypertension (DASH) is a flexible eating plan that focuses on reducing high blood pressure. It limits daily sodium intake to between 1,500 and 2,300 milligrams per day. This amount of sodium helps maintain healthy blood pressure levels.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH plan recommends limiting processed foods, which often contain higher amounts of added salt or sodium than fresh foods. Processed food items such as lunch meats, canned soups, frozen meals, fast food, condiments like ketchup and mustard, and any other processed products should be avoided or limited when following the DASH diet.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Eating more whole fruits and vegetables can help reduce your overall sodium intake while still providing all the necessary vitamins and minerals for good health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Instead of relying on pre-packaged products with large amounts of added salt or sodium, it\'s best to create your own dishes at home using low-sodium ingredients like herbs and spices instead.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This will allow you to control how much sodium is being used in each meal without sacrificing flavor. By following these simple guidelines, individuals can easily adhere to their daily recommended sodium intake while enjoying flavorful meals prepared from scratch.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By understanding the importance of limiting sources of dietary salt or sodium when following the DASH diet, people can make smarter decisions about their diets and reap the benefits associated with lower blood pressure levels.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Moving forward we\'ll take an even closer look by examining a systematic review on the effects of the dash diet on different populations worldwide.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Systematic Review On The Effects Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is a well-known diet emphasizing whole grains, fruits, vegetables and low-fat dairy products. It also limits the intake of red meat, sugar-sweetened beverages, and high fat foods such as butter and cheese.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>To assess its effectiveness in reducing risk factors associated with cardiovascular disease, researchers conducted a systematic review to examine existing clinical trials on the impact of the DASH diet. Results from 25 studies found that adherence to the dietary pattern was significantly associated with reduced levels of systolic and diastolic blood pressure. Furthermore, participants who followed this approach had lower average body mass index (BMI), waist circumference measurements and total cholesterol levels than those who did not adhere to the dietary guidance.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>These findings suggest that following the DASH diet can lead to improved health outcomes related to CVD risk factors. By transitioning into the next section on clinical trial findings on the impact of the DASH diet, we will gain further insight into how this dietary pattern influences physical health.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Clinical Trial Findings On The Impact Of The Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The clinical trial findings on the impact of the DASH diet are comprehensive and compelling. Countless studies have been conducted to evaluate its efficacy, with results showing that it is a highly beneficial dietary pattern for many populations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>First, several randomized controlled trials found that following a low-sodium DASH diet was associated with lower blood pressure readings among those with prehypertension or hypertension.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Participants who followed this plan experienced an average reduction in systolic blood pressure of 11 mmHg compared to individuals not using the DASH approach. This suggests significant benefits for high blood pressure management through adherence to the DASH diet.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Next, research also demonstrates that long-term use of the DASH eating plan can help reduce cholesterol levels in healthy individuals and those at risk for heart disease. Additionally, evidence indicates that this dietary pattern may help reduce risk factors related to type 2 diabetes such as body mass index (BMI), waist circumference, fasting glucose levels and total cholesterol concentrations.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Overall, these clinical trial findings demonstrate that adhering to a low-sodium version of the DASH diet can yield substantial health benefits across multiple conditions and populations. As we move forward into exploring specific health conditions that benefit from a low sodium dash diet, it is important to keep these key findings in mind when evaluating patient outcomes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Health Conditions That Benefit From A Low-Sodium Dash Diet</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is a low-sodium plan designed to reduce the risk of high blood pressure, heart disease and stroke. It\'s also recommended for people with kidney or liver conditions and diabetes.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The dietary approach involves lowering salt intake and increasing consumption of fruits, vegetables and whole grains. In addition, it recommends limiting foods that are high in saturated fats, trans fats and added sugars.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>One major health benefit from following this type of eating pattern is improved blood pressure levels. A study conducted at the University of Michigan found that participants who followed the DASH diet had significantly lower systolic (top number) and diastolic (bottom number) readings after just two weeks.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>They also experienced an improvement in their lipid profiles - LDL cholesterol decreased while HDL increased. This suggests that following the DASH diet may help reduce your risk factors for cardiovascular diseases such as heart attack and stroke.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to its positive impact on blood pressure levels, the DASH diet can have other benefits for individuals with chronic conditions like hypertension or prehypertension.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Studies show that reducing sodium intake through this dietary approach reduces risks for developing congestive heart failure and kidney stones, among other conditions. Furthermore, since it promotes healthy eating habits overall, it may benefit those trying to lose weight or manage certain medical problems related to obesity, such as metabolic syndrome or Type 2 diabetes.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Thus, by following a low-sodium version of the DASH diet you can potentially improve both your short-term and long-term health outcomes if you suffer from any of these chronic conditions mentioned above.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Transitioning into the American Heart Association’s Healthy Eating Plan would be an ideal next step towards improving one’s nutrition status even further which could lead to better health outcomes over time.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>American Heart Association’s Healthy Eating Plan</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The American Heart Association\'s Healthy Eating Plan is a comprehensive diet plan that helps reduce the risk of heart disease. It emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean proteins and healthy fats.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH (Dietary Approaches to Stop Hypertension) Diet was designed by the National Institutes of Health based on this eating plan. The main focus of the DASH Diet is reducing sodium levels to lower blood pressure.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Other components are increasing consumption of potassium, calcium, and magnesium; limiting saturated fat intake; and including physical activity into one’s lifestyle. This diet has been proven effective for those with high blood pressure or hypertension and those trying to lose weight or maintain their current health status.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH Diet also encourages following certain dietary guidelines such as limiting processed foods, sugary drinks and sweets; choosing lean protein sources like fish, poultry, and beans; consuming nuts, seeds and legumes instead of red meat; drinking water instead of soda or other sweetened beverages; avoiding trans fats found in some margarines and snack foods; incorporating fiber rich foods such as fruits, vegetables and whole grains into meals; not skipping breakfast; having smaller portion sizes at meals when possible; preparing food with little salt or no salt added throughout cooking time if desired.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>In addition to these recommendations from the American Heart Association’s Healthy Eating&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>Plan, there are many other resources available that can help create a balanced diet that meets individual needs, including</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>nutrition education programs from local universities,&nbsp;</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>registered dietitians specializing in nutrition counseling services</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>special cookbooks featuring recipes for healthier versions of traditional dishes.&nbsp;</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:paragraph -->\n<p>These resources provide valuable knowledge about what types of foods should be included in an overall nutritious meal plan and how much quantity should be consumed each day to achieve optimal health benefits.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>With these strategies in place, it becomes easier to follow the AHA’s Dietary Guidelines for Americans which ultimately leads to improved cardiovascular health outcomes. Moving forward towards understanding Centers for Disease Control Prevention dietary recommendations</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Centers For Disease Control And Prevention Dietary Recommendations</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Next, let’s explore the Centers for Disease Control and Prevention Dietary Recommendations. The CDC recommends a healthy eating plan that is rich in fruits, vegetables, whole grains, low-fat dairy products, poultry, fish, and nuts. They encourage limiting the intake of sodium, saturated fats, and added sugars.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>This diet can be seen as an extension of the American Heart Association\'s Healthy Eating Plan with some additional recommendations to reduce specific dietary components such as salt and sugar.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:table -->\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Food Group</td><td>Recommended Amount</td></tr><tr><td>Fruits</td><td>2 cups per day</td></tr><tr><td>Vegetables</td><td>2½ cups per day</td></tr><tr><td>Whole Grains</td><td>3 ounces per day</td></tr><tr><td>Low-Fat Dairy</td><td>2–3 servings per day</td></tr><tr><td>Poultry &amp; Fish</td><td>5½ ounces per day</td></tr><tr><td>Nuts</td><td>¼ cup (or 4 Tbsp)per week</td></tr></tbody></table></figure>\n<!-- /wp:table -->\n\n<!-- wp:paragraph -->\n<p>The CDC also suggests adding more plant-based foods into one\'s diet. Plant-based proteins are lower in fat than animal sources of protein like red meat or full-fat dairy products; they are also higher in fiber which helps keep your digestive system running smoothly.&nbsp;</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It is important to include healthy oils such as olive oil or canola oil when preparing meals at home. Finally, reducing processed meats, including hot dogs and deli meats, will help you maintain a healthier lifestyle overall. By following these guidelines from the CDC you will be able to make lasting improvements to your health through changes in your diet.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Frequently Asked Questions</h2>\n<!-- /wp:heading -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>What Are The Specific Sodium Limitations In The Dash Plan?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The specific sodium limitations of the Dash plan are an important part of maintaining a healthy lifestyle. The key to this diet is reducing your daily salt intake, as it can have serious health consequences if consumed in excessive amounts. The American Heart Association recommends that adults consume no more than 2,300 milligrams (mg) per day, and for those with high blood pressure, the recommendation is 1,500 mg or less.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>How Many Servings Of Fruits And Vegetables Should Be Consumed Daily?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH (Dietary Approaches to Stop Hypertension) diet is an evidence-based dietary plan designed to reduce the risk of hypertension, heart disease, and stroke. According to studies conducted by the National Institutes of Health (NIH), those who followed the DASH diet reduced their blood pressure levels by up to 11 points systolic and 6 points diastolic.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When following the DASH eating plan, it\'s recommended that individuals consume at least 4-5 servings of fruits and vegetables daily. Here are three things you should consider when aiming for this goal:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>* Eat a variety of different colored fruits and veggies throughout the week</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>* Choose fresh or frozen options over canned goods whenever possible</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>* Incorporate leafy greens like spinach and kale into your meals as often as you can</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Are There Any Specific Vegetables That Should Be Eaten When Following The Dash Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>Are there any specific vegetables that should be eaten when following the Dash diet? This is an important question, especially as vegetables are a key part of this healthy eating plan. Knowing which ones to choose can help ensure you\'re getting all the nutrients you need and staying within your daily caloric intake goals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet recommends emphasizing nutrient-dense foods - such as fruits, vegetables, lean proteins, whole grains, nuts and seeds - while limiting sodium and saturated fats. Eating plenty of colorful plant-based foods will provide essential vitamins, minerals, fiber and other beneficial compounds for overall health. Here\'s what this looks like in practice:</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:list -->\n<ul><!-- wp:list-item -->\n<li>Fruits: Choose from a variety of seasonal options like apples, oranges, berries or melons. Aim for 4-5 servings per day.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Vegetables: Focus on dark leafy greens like kale and spinach plus cruciferous veggies including cauliflower and Brussels sprouts. Include up to 6 servings each day.</li>\n<!-- /wp:list-item -->\n\n<!-- wp:list-item -->\n<li>Other Plant Foods: Enjoy legumes (beans), peas and lentils regularly; these are excellent sources of vegetarian protein and dietary fiber. Additionally try starchy tubers such as sweet potatoes or squash; these provide complex carbohydrates with B vitamins and antioxidants.</li>\n<!-- /wp:list-item --></ul>\n<!-- /wp:list -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>Are There Any Food Items That Should Be Avoided When Following The Dash Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Dash Diet is an eating plan that emphasizes fruits, vegetables, whole grains, low-fat dairy products, lean meats and fish. This type of diet may help reduce high blood pressure levels by reducing sodium intake. But it\'s important to know what foods should be avoided when following this diet as well. Investigating the truth of this theory can add a level of depth and hook the audience in from the start.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When adhering to the Dash Diet guidelines, it’s best to avoid processed foods like fried food or fast food. These items contain added salt which will raise your sodium intake and counterbalance any positive effects on your health brought about by following the diet plan. It’s also wise to limit your consumption of sugary drinks such as soda, energy drinks or sweetened tea or coffee beverages. Such drinks are known for their negative impact on weight management goals due to their high sugar content.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading {\"level\":3} -->\n<h3>How Long Should It Take To See The Benefits Of The Dash Diet?</h3>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The Dash diet is a popular choice for those looking to improve their overall health and wellbeing. The diet has been known to provide many positive benefits, but how long should it take to see the results? This question can be difficult to answer since everyone\'s bodies react differently when adapting to any new lifestyle change.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>When following the Dash diet, some people may begin seeing improvement in as little as two weeks. However, this doesn\'t necessarily mean that they will have reached all of their desired goals within that time frame; it simply means that they are likely on their way towards reaching them. On average, most individuals tend to experience better health outcomes after having followed the Diet for at least six months or longer</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:heading -->\n<h2>Conclusion</h2>\n<!-- /wp:heading -->\n\n<!-- wp:paragraph -->\n<p>The DASH diet is a great way to improve one\'s health and well-being. It limits sodium intake, encourages plenty of fruits and vegetables, and reduces unhealthy foods. Following the plan can take up to two weeks to start seeing the benefits, but it will be worth it in the long run!</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>It takes dedication and commitment to stick with any diet change. With that being said, \"Rome wasn\'t built in a day,\" so don\'t expect too much from yourself right away if you are starting out on this journey. Instead, focus on small weekly goals such as adding more servings of fruits and veggies or reducing your portion sizes at meals.</p>\n<!-- /wp:paragraph -->\n\n<!-- wp:paragraph -->\n<p>By gradually incorporating these changes into your lifestyle over time, I\'m sure you\'ll find that following the DASH diet won\'t feel like a chore anymore - it will become second nature. So don\'t give up if you hit a roadblock; stay focused on reaching your end goal: improved health through better nutrition choices!</p>\n<!-- /wp:paragraph -->', 'What is The Diet Dash? Is it Right for Me?', '', 'inherit', 'closed', 'closed', '', '3246-revision-v1', '', '', '2023-03-07 20:49:00', '2023-03-07 20:49:00', '', 3246, 'https://recordhealth.org/?p=3247', 0, 'revision', '', 0);
