AIR FRYER BOOK BASIC GUIDE: Ultimate Cookbook for beginners with Dash & Alkaline diet, Tips & Tricks to Fry, Sample Meal Plan

Are you a beginner or an advanced user of the air fryer? Are you looking for a simple, no-fuss cookbook? Are you tired o

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AIR FRYER BOOK BASIC GUIDE: Ultimate Cookbook for beginners with Dash & Alkaline diet, Tips & Tricks to Fry, Sample Meal Plan

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  • AIR FRYER BOOK BASIC GUIDE, Tips & Tricks to Fry, Sample Meal Plan
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AIR FRYER BOOK BASIC GUIDE

Ultimate Cookbook for beginners with Dash & Alkaline diet, Tips & Tricks to Fry, Sample Meal Plan

Jerome B Reach Copyright © 2021 by Jerome B Reach All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law

CHAPTER 1 AIR FRYER GENERAL SAFETY Hot surface should not be touched, your device handle should instead be used. The air fryer plug or housing should not be immersed in water or liquid Ensure children do not go near your air fryer, and if they do, closely get them monitored When your device is not in use, get it unplugged; also, allow it to cool off before putting on or taking off its part Should your air fryer becomes damaged, do not use it, and get it repaired before use by visiting the customer support Injuries may be caused should any third party parts are used Outdoors should not be used Your device part or the air fryer itself should not be placed on a stove, near the gas or closer to an electric burner or also in a heated oven When moving your air fryer, be careful about moving it around especially if it contains hot oil or liquid. Your air fryer should not be cleaned with metal scouring pads Nothing should be placed on your air fryer Nothing should be stored inside your air fryer Your air fryer should only be used as directed by your manual Your device should, be of household use only; it should not be meant for commercial use. WHILE YOU ARE AIR FRYING Your air fryer basket should not be filed with fat or oil, it only works with hot air Your air fryer should not be used without the basket in place Oversized foods or metal utensils should not be placed into your air fryer

Parchment paper or foil should only be used for your air fryer, do not use paper or cardboard Do not put baking or parchment paper into your device without food on top, when air is circulated, paper can be lifted and the heating coils can be touched Heat safe container should always be used, caution should be taken should you are using nonmetallic materials or glass Your device may be kept away from flammable materials such as table cloths, your device as well should be used on a flat table that is of heat resistant surface away from heat sources or liquid. While your air fryer is in use, do not leave it un attended to Should you notice any dark smoke coming from your device or air fryer, quickly turn your device off. Also, you should wait for smoke to clear before you pull off the basket out. Normally, white smoke will be observed when heating fat or food splashing, but should you observe any smoke which is not caused as a result of burnt food, immediately contact your device support. PLUG AND CORD In your device, one plug is wider than the other, this means it has a polarized plug, this gets fitted into an only polarized outlet in one direction, should it doesn’t fit, the plug can then be reversed. Should it doesn’t fit, the plug should not be used in such outlet, the plug should not be altered. Your power cord must not be allowed to hang over table edge or counter or come in contact with any hot surfaces. Use your fryer with only 120V, 60 Hz electrical system, do not plug your device into another type of outlet. KNOWING YOUR AIR FRYER BETTER Normally, most air fryer uses rapid 360 degree air circulation technology to cook with little or no oil for quick and crispy delicious food with about 85% calories than deep fryers. NOTE

The top of the air fryer should not be opened, it is not a lid The basket of your device are made of aluminum metal with nonstick coating Air fryer (Your device) has the following materials: Air inlet Control Screen Inner Basket Outer Basket Basket Handle Sliding Button Guard Basket Release Button Housing Handles Air Outlet Power Cord NOTE When a button on your air fryer is pressed to using a function, it turns blue to show its activeness.

CHAPTER 2 IN DISPLAY DIAGRAM In display diagram, the following button will be observed/ seen: Chicken Steak Seafood Shrimp Bacon Preheat Frozen foods French fries Root vegetables Vegetables Desserts Bread IN CONTROL PANEL In the control panel, the following button will be observed or seen: Decrease time/ temperature Keep warm Switch between controlling time and temperature ON/OFF indicator Start/ Pause Increase time/ temperature Temperature display Wi-Fi indicator Delay start

Time display NOTE To get your air fryer restarted and configured, pressing and holding will be done for several seconds. DISPLAY MESSAGES Your display messages show the following: ---------degree F in min……or ……..degree C in min, this means that cooking program has ended ----Shake-----, this reminds to shake or flip food ------- degree F ….min or -------- degree C --------min, this indicates that air fryer is preheated and ready to start cooking Wi-Fi INDICATOR STATUS If Wi-Fi is off, this means your device is not configured To blink 1 time per second --- this means air fryer is in configuration mode and ready to be set up To blink 4 times per second --- this means your device is being reset To blink 2 times per 5 seconds --- this means air fryer cannot get connected with router To blink 1 time per 5 seconds --- this means your device is successfully connected with router but cannot connect to the server Normal Bluetooth and not blinking --- this means its configuration with its app is completed. BEFORE FIRST USE To set up your device All packages from your device including any temporary stickers should be removed Your device should be placed on a table, stable, level heat resistant surface, it

should be kept away from areas where steam can easily damage NOTE Leave 5 in/ 13 cm of space behind and above the air fryer, enough room should be left in front of the air fryer to get the basket removed The handle should be pulled to getting the basket removed, also, all plastic should be removed from the basket The basket release button must be pressed to separate the inner basket from the outer basket The two baskets must be thoroughly washed with a dish washer or with a non- abrasive sponge The inside and outside of the air fryer should be wiped with a slightly moist cloth then dry with a towel The basket should then be kept back in the air fryer TEST RUN Once you test run your device, you will become so familiar with it, ensure its correctly working, clean it of possible residues in the process. Ensure your device baskets are empty and plug in your device Preheat should be pressed, the display shows 400 degree F and 5 MIN Press start to begin to preheat, when preheating is done, your device beeps Your basket should then be pulled out, allowing them to cool for about 5 minutes, place the basket back into your device Press to select the STEAK preset, the display shows 400 degree F and 6 MIN Press Temp/Time twice, the time blinks on the display, the - button will be pressed once to change the time to 5 minutes To begin, press start, when you are done, the air fryer beeps. By this time, the basket will be pulled out, allow for complete cooling for about 10-30 minutes. BASKET TIPS Baskets should only be separated after cooking, to get food served and the

basket washed The button guard gets the release button protected from being accidentally pressed. To press the release button, the button guide will be slide forward. The release button should not be pressed while the baskets are being carried The release button should only be pressed with the baskets resting flat on a counter The handle is usually attached to the inner basket and not the outer basket, on pressing the release button, the outside basket drops NOTE The basket handle should not be unscrewed from the basket You may get your accessories ordered by contacting customer support APPLICATION CONFIGURATION Your air fryer can be set up with VeSync app. Get the VeSync app opened after setting up your device To add your device, tap + Tap Small Kitchen Appliances and then get your Smart air fryer selected To add your air fryer, your in app instruction should then be followed. TO USE YOUR AIR FRYER Preheating Preheating is usually recommended before you place your food into the air fryer, but if your air fryer is already hot, do not preheat, but without preheating, food will not be thoroughly cooked. To turn ON your device, plug in and then press start Press preheat, display shows 400 degree F and 5 MIN You can press the + or – button optionally to get the temperature changed, the time now automatically gets itself adjusted. TEMPERATURE TIME 400 degree F/ 205 degree C 5min

390 degree F/ 199 degree C 5min 380 degree F/ 193 degree C 5min 370 degree F/ 188 degree C 4min 360 degree F/ 182 degree C 4min 350 degree F/ 177 degree C 4min 340 degree F/ 171 degree C 4min 330 degree F/ 166 degree C below 3min To begin preheating, press start When done with preheating, your device beeps 3 times and the beneath display shows: ---------degree F in min……or ……..degree C in min , this Ready Ready Means that cooking program has ended NOTE Should you fail to press no button within 3 minutes, the air fryer clears all settings and goes into standby

CHAPTER 3 AIR FRYIING Note Nothing should be placed on the top of your device, if this is done, airflow is prevented and this can cause poor air frying results. Do not get the basket filled with oil or any liquid; an air fryer is not a deep fryer Should you are taking the basket out of the air fryer, it’s usually hot, be careful of hot steam, the basket release button should not be pressed PRESET SETTING Time and Temperature can be customized, unless noted. Time can be customized to be within 1-60 minutes, while the temperature can be within: 170-140 degree F / 77-205 degree C. Your result may vary, reference guide should be sort for and also Recipe Book for a guide to get presets customized for perfect result. Preset Default Temp Default time Shake reminder Steak 400F/205C 6 min Chicken 380F/193C 25 min Seafood 350F/177C 7 min Shrimp 370F/188C 6 min Shake Bacon 320F/160C 8 min Frozen F 350F/177C 10 min Shake French F 380F/193C 25 min Shake Vegetable 300F/149C 10 min Shake Root Veg 400F/205C 12 min Shake Bread 320F/160C 8min Desserts 300F/149C 30 min -

Preheat 400F/205C Keep Warm 170F/77C

5min Auto Adjust 5min -

PRESET AIR FRYING PROGRAMS The easiest way to air fry is using a preset, it is programmed with ideal time and temperature for cooking some sets of food. Get your air fryer preheated When your device displays READY, foods should be added to the basket A preset cooking program should be selected Temperature and time can be customized optionally, this can be done anytime during cooking Press temp/time once, the temp blinks on display, press + or – button to get the temp changed, 170 degree F- 400F/ 77 degree C- 205 degree C Press temp/time the second time, time blinks on display, , press + or – button to get the temp changed, 1-60 minutes. To begin air frying, press start On using preset, shake reminder surfaces halfway through cooking time, your device beeps 5 times and SHAKE blinks on display The basket should be pulled out of your device, be cautious of the hot steam, this automatically pauses the cooking, the display turns OFF till the baskets are replaced. The food will then be flipped or shake off, take caution so as not to press the basket release button. The basket should now be put back into your device (air fryer) When done or through, your device beeps 3 times, the display shows the following: ------- degree F-----min or ------- degree C ------ min Keep warm can be pressed optionally, the + or – button will then be pressed to get the time changed, 1-60 min The basket should be taken out of the device, but be careful of hot steam Inner basket should be removed from outer basket to getting the food served.

When getting baskets separated: Ensure the baskets rest on a flat surface Fat collected or hot oil should be watched for in the outside basket. To avoid splashing, oil should be drained before getting the inner basket replaced. Allow it to get cooled before cleaning MANUAL AIR FRYING Get your air fryer preheated When your device displays READY, foods should be added to the basket The temperature and time should be set, this can be changed anytime during cooking. Press temp/time once, the temp blinks on display, press + or – button to get the temp changed, 170 degree F- 400F/ 77 degree C- 205 degree C Press temp/time the second time, time blinks on display, , press + or – button to get the temp changed, 1-60 minutes. To begin air frying, press start On using preset, shake reminder surfaces halfway through cooking time, your device beeps 5 times and SHAKE blinks on display The basket should be pulled out of your device, be cautious of the hot steam, this automatically pauses the cooking, the display turns OFF till the baskets are replaced. The food will then be flipped or shake off, take caution so as not to press the basket release button. The basket should now be put back into your device (air fryer) When done or through, your device beeps 3 times, the display shows the following: ------- degree F-----min or ------- degree C ------ min Keep warm can be pressed optionally, the + or – button will then be pressed to get the time changed, 1-60 min The basket should be taken out of the device, but be careful of hot steam

Inner basket should be removed from outer basket to getting the food served. When getting baskets separated: Ensure the baskets rest on a flat surface Fat collected or hot oil should be watched for in the outside basket. To avoid splashing, oil should be drained before getting the inner basket replaced. Allow it to get cooled before cleaning SHAKING FOOD How to shake While cooking is ongoing, the basket will be taken out of your device, then shake, mix or get the food flipped To shake food To be on the saver side, the basket should be held just above the heat resistant surface, the basket release button should not be pressed Shake the basket Shoud the baskets are heavy to be shaken: The baskets should be placed on a heat resistance holder or surface The basket should be separated. Ensure no liquid drips from the inner basket Then get the inner basket carefully shaken Note: this method should not be used should there is risk of hot liquids splashing Should the baskets are heavy to be shaken and hot liquid is present in it: The basket should be placed on a heat resistant holder or surface Tongs should be used to mix or flip the food On bringing out the baskets, your device pauses the cooking automatically, the display turns off till the baskets get replaced. Cooking resumes on replacing the baskets What to shake Stacked small food will need shaking such as fries or nuggets

When foods are not shake, food may not be evenly cooked or crispy To ensure browning of some food, some foods will be flipped, such as steak When to shake Food should be shake or flipped once halfway through cooking or more if wished Some preset uses shake reminder Shake reminder This gets you alerted with 5 beeps, and SHAKE will blink on the display If baskets are not removed, shake reminder beeps again after 1 minute then the display shows a solid SHAKE On taking out the baskets, shake reminder goes away

CHAPTER 4 COOKING GUIDE Overfilling Should your baskets get overfilled, food gets cooked unevenly Do not fill food over the MAX line of the inner basket. Food should not be packed in Using oil Once you add a little amount of oil to your food, this makes it crispier, do not use more than 2 US tbsp. / 30 ML of oil Use oil spray to apply small amount of oil evenly to all food items Food tips Any frozen food or goods that can be baked in an oven can be air fried Food should be placed in a heat safe container before placing in the baskets to make cakes, hand pies or any food with filling or butter Once you air fry high fat food, fat will drop to the bottom of the basket, to avoid excess smoke while cooking is ongoing, fat dripping should be poured out after cooking Foods that are liquid marinated creates more smoke, pat these food dry before air frying. French fries Add half to 1 US tbsp. /8 to 15 mL oil for crispiness On making fries from raw potatoes, uncooked fries should be soaked in water for 15 minutes to getting starch removed prior to frying, pat dry with a towel before adding oil Uncooked fries smaller should be cut for crispier results, cutting fries should be about quarter inch by 3 inch /0.6 cm strips. MORE FUNCTIONS Switching Temperature Units

Temp/time will be pressed and held for 3 seconds Your device beeps once, the temperature unit changes from F to C You will then repeat the switch back to F degree Pausing You can press to pause cooking, your device stops heating, it blinks again until pressing is done to resume cooking Your device turns off after 30 minutes of inactivity With pause, you will be enabled to pause the cooking program without taking the baskets from your device Automatically Resume Cooking Should the baskets are pulled out, your device pauses cooking automatically. The display turns off temporarily as a safety feature. On getting the baskets returned, your device resumes cooking automatically based on your previous settings Automatic Shutoff Should your device has no active cooking programs, the air fryer clears all settings and turn off after 3 minutes of inactivity Overheat Protection Should your device gets overheated, it thus automatically shut down, this serves as a safety feature Before the use of your device (air fryer) allow it to cool down. TO USE THE APPLICATION You will see My Home Devices From my Home Screen, the Air fryer name will be tapped on to view device options and details: Smart Air Fryer Based on the type of your device, you’ll see: Smart Air Fryer

Wi-Fi indicator Your recipes: this allows you view and choose a recipe from the chefs Saved recipes: this allows you create or view a custom recipe Cooking History: this allows you to view recently used recipes Then you will see Start Cooking: with this, you start to air fry with custom settings chosen Tap settings: this will be taped to view Device Settings AIR FRYING WITH RECIPES The following Recipes are available: Breakfast Appetizers Entrees Sides From My Home Screen, the name of the Air fryer will be tapped on to get the air fryer screen opened. Tap Recipes, get category selected, then select recipe to cook Tap to search for a recipe For a case study: Santa Maria Ribeye 400 F for 6 minutes Yields 2 servings Preparation time: 11 minutes Cook time: 6 minutes Ingredients: Three quarter teaspoon kosher salt Three quarter teaspoon finely ground black pepper Three quarter teaspoon garlic powder Three quarter teaspoon onion powder Cook this recipe

The recipe instruction to preparing food will be followed then, tap Cook This Recipe The cooking time and temperature can be customized optionally Most recipes automatically include preheating, tap to get preheating skipped if wished and should your device is already heated up You can as well tap Delay Start to delay the start of the cooking time Cook now will then be tapped when ready Wait for the cooking time to finish NOTE Cooking at any time can be paused by tapping pause, do not pause longer than 30 seconds, this is because your device may start to cool. CUSTOM AIR FRYING From my Home Screen, the Air fryer name will be tapped on to view device options and details: Smart Air Fryer Based on the type of your device, you’ll see: Smart Air Fryer Wi-Fi indicator Your recipes: this allows you view and choose a recipe from the chefs Saved recipes: this allows you create or view a custom recipe Cooking History: this allows you to view recently used recipes Then you will see Start Cooking: with this, you start to air fry with custom settings chosen Tap settings: this will be taped to view Device Settings Tap Start cooking A select cooking program can be optionally selected The cooking time and temperature can be customized Make sure you tap to use preheat, unless your device is preheated Tap Cook now when ready

Delay Start can be Tapped to delay the start of the cooking time You can then wait for the cooking timer to finish NOTE Cooking at any time can be paused by tapping pause, do not pause longer than 30 seconds, this is because your device may start to cool. TO CREATE A CUSTOM RECIPE Saved recipe Favorite my Recipe Add recipe From my Home Screen, the Air fryer name will be tapped To open the air fryer screen Tap Saved Recipes, then tap Add Recipe Create recipe Essentials are Recipe name enter it Temperature set temperature Cook time set time Extra Servings set servings Preparation time set preparation time Ingredients Put list of ingredients for your recipe The details of the recipe should be entered, when finished, tap. Once a custom recipe has been created successfully, it can then be used for cooking.

CHAPTER 5 DEVICE SETTINGS From my Home Screen, the Air fryer name will be tapped To open the air fryer screen To see device settings, tap settings, to get any settings change, any of the text icons will be taped For instance, tap on air fryer name to change the name Name enter the device name Icon enter it Allow notification Allow Temperature unit set it Add to Home Screen Share Device Firmware Update v1.0.22> Delete Device Shortcut can be created on your phones Home Screen by tapping Add to Home screen, this takes you directly to the air fryer screen in the app Temperature unit can then be changed, it also changes the unit both in the app and on the air fryer TO SHARE YOUR AIR FRYER Share device will be used to allow another person control your air fryer, people such as families, friends, roommate. Note Those you share your device with must have your account Shared users can edit your device settings Device settings Name enter the device name

Icon enter it Allow notification Allow Temperature unit set it Add to Home Screen Share Device Firmware Update v1.0.22> Delete Device From my Home Screen, the Air fryer name will be tapped To open the air fryer screen Tap settings to see device settings then tap Share Device Share device Share device with friends and family Invite users Tap Invite Users, you can as well tap the + icon in the upper right corner The email of the person you want to share your device with will be tapped Tap invite in the upper right corner Share device Share device with friend and family Insert Email address You can as well tap Delete to remove people who you have shared your device with. Your air fryer will no longer be controlled by them. FIRMWARE UPDATES Device settings Name enter the device name Icon enter it Allow notification Allow Temperature unit set it Add to Home Screen

Share Device Firmware Update Delete Device

v1.0.22>

TO RESET YOUR AIR FRYER My Home Devices Device Name Delete Once your air fryer has been reset, it can help troubleshoot any issues had, even if your air fryer goes offline. Once your device is reset, all custom settings will be erased, resetting your device will restore your default settings To delete your device from its APP: swiping left will be done (ios), you can as well tap and hold android, then tap delete Pressing and holding for more than 5 seconds will be done till Wi-Fi blinks rapidly on the display, your device will be in configuration mode automatically, this indicates that its ready for set up. HELP AND FEEDBACK To get in an application help or send a feedback on your device, More will be tapped at the screen bottom. And then Tap Help and Feedback The name on your device will be tapped on To get more information, or to seeing more informed news, Tap on any issue will be done. Should solution to the problem cannot be found, Tap Report an issue. Tap in your feedback, then Tap submit.

CHAPTER 6 CARE AND MAINTENANCE FOR YOUR DEVICE After using your device, the baskets should always be cleaned To make clean up easier, line the outer basket with foil Your device must be unplugged and turn off after use, before clean up, allow your device to get cold The outside of your device should always be wiped with a moist cloth Your device basket can be washed with soapy water and a non-abrasive sponge when required For stubborn grease: Mix up baking soda and about 15 mL of water to form a spreadable paste A sponge will be used to spread the paste on the basket and will be scrubbed, before you rinse, allow the basket to sit for at least 15 minutes The basket should be washed with soap and water before use The inside of your device should not be immersed in water, it should be cleaned with a moist or non-abrasive cloth or sponge Your air fryer should be dried again before use to avoid shock. TROUBLESHOOTINGS If your device fails to turn on Ensure it is well plugged The basket should be securely pushed into the air fryer If food are not cooked completely Temperature cooking or time should be increased Smaller batches of ingredients should be placed in the inner basket, should the basket is overstuffed, the ingredient will be undercooked If food are cooked unevenly Flipping should be done during cooking, this allows for stacked ingredients

to be properly mixed If food are not crispy after air frying To increase crispiness, spray or brush little quantity of oil on such food If French fries are not correctly cooked Add half to 1 US tbsp. /8 to 15 mL oil for crispiness On making fries from raw potatoes, uncooked fries should be soaked in water for 15 minutes to getting starch removed prior to frying, pat dry with a towel before adding oil Uncooked fries smaller should be cut for crispier results, cutting fries should be about quarter inch by 3 inch /0.6 cm strips. If basket didn’t slide into your device securely Ensure the basket is not filled up with food Ensure that the inner basket is secure inside the outer basket If white smoke is coming out from your device It is normal when used for the very first time Ensure that the basket and your device inside are clean and not greasy Oil leaks into the outer basket when greasy foods are cooked, the oil here produces white smoke, also, the basket may be hotter, with this, your cooking should not be affected. Your basket as well should be handled with care If dark smoke is coming from your device Unplug your device immediately. This indicates burning food or circuit problem. Get help if it’s a circuit problem If your device have a plastic smell If this happens, sometimes its normal, it sometimes from the manufacturer, the instruction must be followed for a test run. If it displays Shows Error Code E1 This means that there is an open circuit in the temperature monitor, quickly contact support team If its displays Shows Error Code E2 This means there is a short circuit in the temperature monitor, call for help.

CHAPTER 7 DASH DIET EXPLAINED Dash diet refers to: D Dietary A Approach to S Stop H Hypertension This diet helps to put you through the normal way of eating and to ensure that your normal range in blood pressure is brought under control. There are basically two coordinators of this diet, they are: Blood institute responsible for the normal salt intake U.S, National Heart, Lung This study intends to curb the amount of salt intake daily, daily salt consumption especially in WEST AFRICA trolls to about 7 to 10 thousand mg daily which is not good to the body system, this mostly is as a result of the canned or processed food we daily consume. DASH DIET, THE WORKING DIET From basic research, it shows that the following nutrients are in adequate in our daily consumption: Calcium Potassium Magnesium Most diet we consume usually has the following nutrients in larger amount: High sugar content High salt High fat But are extremely low in mineral and fiber which disallow our blood pressure

range to fall within the normal range Dash diet has now been put in place to ensure proper dietary intake that allows for functioning body nutrients. This diet contains beneficial nutrients such as: Grains Vegetables Fruits Beans Lean protein Low fat dairy products DASH DIET DESIGNATION The design of this diet vary based on some factors, it’s a well-designed diet having about 2000 calorie daily. Factors to be looked into or considered are: Activity level Age Gender Weight SERVING SIZES FOR DASH DIET Dash diet has lots of serving sizes, some of which are: DAIRY: One cup of low fat milk FRUITS AND VEGGIES: Half cup of veggies with chopped fruit, one medium fruit, a cup of leave green, three quarter of a cup of 100% fruit juice, dried fruit of about quarter size. GRAIN: Cooked grain of about half cup, wheat bread 1 slice, dry cereal 1 ounce PROTEIN: Lean meat, 2-3 oz, four egg white, dried beans about half cup, nut butter 2 spoons (peanut)

BLOOD PRESSURE IN DASH DIET If you have hypertension and you really intend cutting down on this condition, dash dietary intake will be of help, this is as a result of the low sodium intake this diet contain, high intake of salt affects your health as an hypertensive patient, so with dash diet, lesser salt intake will be consumed, and high fiber food content rich in calcium and potassium will be administered, with this, your condition will be improved. Life style changes also aims at improving your condition. LIFESTYLE CHANGES THAT HELPS The following lifestyle changes tips can really be of help: Let your orders be mostly vegetables Extra pounds should be reduced Healthy breakfast should be taken Cut down on sugar FOOD NUTRIENTS Various food nutrients exist, some are: Magnesium Calcium Sodium Potassium Cutting down sodium in your daily intake really help, eating food that brings down or helps cut sodium in diet benefits the body rather than taking food high in sodium. Two powerful minerals (potassium and magnesium) should be included daily in your meal, it helps bring your condition under control, it also thus helps bring high blood pressure to check. Administering 4.7g potassium daily helps to care for the kidney and allows for normal kidney function.

Also, administering about 1200g of calcium helps to keep your blood pressure low; it also thus helps to strengthen your bones. EATING WHOLE GRAIN FOOD Take more of whole grain food, researches states that those who consumes more of whole grain food has lower risk of having High Blood Pressure. The following food could help in blood pressure lowering: Banana Potatoes Cinnamon Peaches Nectarines Kiwi fruits Wild blueberries White beans Beetroot juice Dark chocolate Sweet potatoes Decaf coffee Hibiscus tea Fat free plain yoghurt Cranberry juices Purple potatoes Pomegranates Reducing your salt intake helps to cut low on increased blood pressure, should you are the salt lover type, take it far away from sight. BASIC GUIDE Like earlier discussed, this diet is aimed at reducing increase in blood

pressure; those having increased blood pressure which is termed hypertension has been linked to some medical condition such as: Stroke Heart disease Kidney failure What we consume plays a vital role either in raising our blood pressure or lowering it, so by this, dietary strategies has been designed to help reduce the rate at which blood pressure rises. DASH DIET IMPORTANCE Like we discussed, this diet aims at bringing down blood pressure, aside this, dash diet also plays a vital role in weight loss and reduced cancer risk. The ways by which this diet acts is as follows: It helps in blood pressure lowering Once this diet is followed with care, both systolic and diastolic pressure will be monitored and controlled. If you are on this diet, low blood pressure will be observed if salt intake is reduced or if weight is not loss. Dash diet works faster and better for those, whose blood pressure is high, this diet helps bring it to a more considerable state. To some who assumes that decrease in blood pressure could lead to decrease in heart rate, it is a capital NO for this diet, for this diet, decrease in blood pressure on this diet does not mean a decrease in heart rate. Dash diet plays a vital role in weight loss If your weight is loss or not, for this diet, low blood pressure will be observed. Normally, the more you weigh, the more chances of you having increased blood pressure. Cutting down on weight will positively affects your blood pressure. This diet encourages low calorie and salt intake. Should losing weight is what you delight in, go on a calorie reduced diet or meal It thus decreases cancer risk

Heart disease risk is decreased Diabetes risk is also lowered Due to low salt intake, metabolic syndrome risk is decreased DASH DIET,WHO IT WORKS FOR This diet works for the following people: Dash diet works for hypertensive individual It works for those who want to cut down on calorie It works for those with intension of losing weight Those whose medical condition is as a result of increased salt intake, this diet works perfectly well for them DOES EATING LITTLE SALT AFFECTS? Eating little salt has also been linked to some medical condition such as: Insulin resistance Fluid retention Increased risk of heart disease It is best one consumes lesser than 1500mg of salt daily, this amounts to ¾ teaspoon. WHAT TO EAT Dash diet does not list foods to consume; it rather recommends specific food servings. The consumed food calorie depends on the serving number one consumes: Whole grain per day serving: about 6-8 A slice of whole grain bread One once of dried grain cereal Half cup of cooked rice Vegetable per day serving: about 4-5

Raw or cooked half of sliced vegetable One cup of spinach Fruits per day serving: about 4-5 Half cup of fresh frozen peaches A medium apple Half cup of dried apricots Dairy product per day serving: about 2-3 A cup of low fat yoghurt A cup of low fat milk Half ounces of low fat milk Meat, fish per day serving: about 6 or fewer serving One egg One ounce of cooked fish or meat Seeds, legumes per day serving: about 4-5 Two teaspoon of seeds 1/3 nut cups Half cup of cooked legumes Nut butter two table spoons Fat and oil per day serving: about 2-3 Two tea spoon of salad dressing A teaspoon of mayonnaise A tea spoon of soft margarine Vegetable oil, a tea spoon Added sugar and candy per day serving: about 5 A cup of lemonade A teaspoon of jam A tea spoon of sugar A WEEK SAMPLE MENU FOR DASH DIET

FIRST DAY SAMPLE MENU BREAKFAST A store bought, whole wheat bagel with two table spoons of peanut butter with no salt added FIRST DAY Breakfast: Decaffeinated coffee One medium orange A cup of fat free milk Whole meal bagel with peanut of about 2 table spoon with no salt LUNCH Spinach salad will be made with the following: A sliced pear A cup of fat free milk Half cup of mandarin orange sections One quarter cup slivered almond Two table spoon of red wine vinaigrette Four cups of fresh spinach leaves Reduced sodium wheat crackers about 12 DINNER Herb crusted baked cod, three ounces cooked Two teaspoon of olive oil Herbal ice tea Half cup of brown rice with vegetable Four vanilla wafers One small sourdough roll Take snacks anytime Half cup of fresh green beans, steamed One cup of fat free low calorie yogurt

Chopped mint with one cup fresh berry DAY 2 Breakfast One bran muffin Herbal tea Cup walnut of about 1/3 A cup of fat free milk One tea spoon of Tran’s free margarine A cup fresh mixed fruit LUNCH Curry chicken wrapped made with Eight raw of baby carrot A cup of fat free milk One medium whole wheat tortilla Half teaspoon of curry powder 2/3 cup cooked, chopped chicken about three ounce 11/2 light mayonnaise Half cup of chopped apple DINNER One nectarine Two cup mixed salad green Sparkling water One small whole wheat roll Take snacks anytime One teaspoon of olive oil One tea spoon low fat Caesar dressing One fat serving Quarter cup raisins Two teaspoons of sun flower seed

Trail mixed with twenty two unsalted mini twist pretzels A cup cooked, whole wheat spaghetti, one cup of marinara sauce, no salt added DAY 3 MENU One banana One teaspoon trans free margarine One cup fat free milk One cup old fashioned cooked oatmeal topped with one teaspoon cinnamon One slice of whole wheat toast LUNCH Tuna salad made with: Fifteen grapes One cup of fat free milk Eight melba toast crackers Two teaspoon light mayonnaise Served on 21/2 cups romaine lettuce One cup drained unsalted water packed tuna, three ounce DINNER Beef and vegetable kebab made with: 1/3 cup pecans One cup of pineapple chunks One cup cooked wild rice One cup of light yoghurt One medium peach Take snack anytime Three beef ounces Four ounces crane raspberry juice Four- eight sparkling water Cran raspberry spritzer made with:

A cup of pepper, mushroom, tomatoes When coking the oatmeal, do not add salt DAY 4 BREAKFAST A cup of skim milk Half cup of rasp berry A cup of oat meal Half cup of fresh orange juices LUNCH Salad made with 4.5 ounces of grilled tuna: Half cup of cherry tomatoes A boiled egg Two cups of green salad Two teaspoon of low fat dressing DINNER A cup of brown rice Pork about three ounces filled with a cup mixed vegetable A medium banana A cup of low fat yogurt Half cup of canned pears DAY 5 BREAKFAST Half cup of fresh orange juices Half cup of baked beans Two boiled eggs Two slices of turkey bacon Two slices of whole wheat toast Half cup of cherry tomatoes LUNCH

Half cup of green salad Half cup cherry tomatoes 1 table of low fat mayonnaise Two slices of whole wheat toast 1.5 ounces of low fat cheese DINNER Spaghetti and meal ball with a cup of four ounces spaghetti and minced turkey A cup of fruit salad A cup of medium apple

DAY 6 BREAKFAST One medium banana Two teaspoon of mixed seeds Half cup of fresh orange juices Two slices of whole wheat toast with two teaspoons of peanut butter LUNCH A cup of couscous Three ounces of grilled chicken A cup of roasted vegetable DINNER Half lentils cup Three ounces of pork steak A cup of ratatouille 1.5 ounces of low fat cheese A cup of brown rice A medium apple

A cup of low fat yogurt Half cup of mixed berry Low fat chocolate pudding DAY 7 BREAKFAST A cup of skim milk A cup of oatmeal Half cup of fresh orange juices Half cup of blueberries LUNCH Four whole grain crackers One tea spoon of mayonnaise Half table spoon of seed Two cups of green salad Half cup of cherry tomatoes Chicken salad made with three ounces of lean chicken breast DINNER One banana Half cup of almond Three ounces of roasted beef A medium pear Half cup of broccoli A cup of boiled potatoes Half cup of green peas To getting an adequate food nutrients for this meal, take your meal with lots of vegetables, fruits and protein source, this makes your meal healthy.

CHAPTER 8 ALKALINE DIET Many people tend to avoid acidic food as a result of the rise and the prevalence of acid reflux with alkaline diet. Nevertheless, difference exists between an acid forming food and food with an acidic pH. Any food promoting acidity in the body system can be termed to being an acidic food. It is good to note that it is not all food we eat with low pH value produces or promotes acidic environment in our system. The truth about this fact is that most people confuses an acidic food with an acid forming food, do not worry, this guide will put you through difference between an acid forming food and the ones with an acidic pH and why those foods are avoided. ACID FORMING FOODS Here, we will discuss about a diet known as an Alkaline diet, this diet help to promote a non-acidic medium in our system, though the way it sounds might look confusing, but reducing the intake of an acid forming food is paramount. The blood pH level of our system falls between 7.4 which make it slightly basic or alkaline; this pH is usually maintained by some mechanisms to allow for proper body functions, mechanism like urination and breathing helps to maintain the normal pH Bodily parts has its own separate pH, it is good to note that the stomach has an acidic pH of about 1.35 – 3.5 which allows for food breakdown. The body’s pH to an extent is highly regulated and there is a need to get the pH of the body balanced, this can be done or altered by what we consume. Also, most food we consume has different potential renal acid loads measure by acid excretion in the urine or subsequently the acid load the kidney get excreted to get the body’s pH highly maintained. DIETARY ACID LOADS Some of the food we consume carries a high dietary load, some of which are: Cheese

Soft drink Meat Processed grains Although fruits and vegetables has low dietary acid load, still they tend to be basic or alkaline in nature. Some of the known western diet are so high in animal protein and also some consumable foods with high PRALs but extremely low in fruits and vegetables. Diet with a low acid load function better in the body system compare to that which carries a high acid load, vegetable and fruits are known to be of low acid load and they help in promoting kidney and heart health, meanwhile diet high in acidic contents has opposite effects. High dietary acid load has been linked to some medical conditions such as: Obesity Diabetes NOTE: It is advised to limit dietary intake with high PRALs and increase those with low PRALs like fruits and vegetables. Foods with high dietary acids are: Soft drink: Most individual takes soft drink, meanwhile, soft drink contains phosphoric acid, a major cause of acid load in our diet. Red meat and other proteins: Red meat is known to be high in protein and phosphorus, once consumed in our diet, acid load will be increased. Processed Grains: Processed grains such as baked goods, white bread are high in acid load, refined grains should be replaced with fruits and vegetables which are of low acid load. Cheese and dairy products: Most dairy products are high in phosphorus, they contribute to dietary load.

ACIDIC PH FOOD When we talk about food with an acidic pH, they are food that mostly contain an acid, but do not form acid in the body. For instance, citrus fruit and tomatoes have acidic pH but low PRALs. Food with high level of pH increases symptoms of GERD (Gastro esophageal Reflux Disorder)

CITRUS FRUITS THAT INCREASES GERD SYMPTOMS Oranges Lime Grape fruits Lemon So much as most citrus fruits causes harm to those with GERD, still, they should not be cut down from daily diet, and this is because they are loaded with vitamins and has beneficial effects. Tomatoes based products are also acidic, yet nutritious and serve as a great source of lycopene, a powerful antioxidant with great benefits. SHOULD ACIDIC FOODS BE AVOIDED From our previous discussion about acid forming food and acidic food, you now know the difference, some food has a high acid content but do not form acid in the body (low PRALs) such as citrus and tomatoes). One can cut down on high PRALs food and get them replaced with low PRALs; they are known to be alkaline as a result of their low PRALs. Taking more of fruits and vegetables is highly beneficial for disease reduction and health in general. If one’s health is to be improved, an acid forming food needs to be replaced with an alkaline food, when this is done, serious health issues like diabetes, cancer GERD can be curbed. Also, when one takes lot of acidic food, the body is more vulnerable to illnesses and disease, but when an alkaline food is

eaten, the body is considered protective. On taking more of alkaline food, the body remains alkalized and one’s health is improved. Some examples of food that leaves the body with acidic ash are: Sulfur Protein Phosphorus While some examples of food that leaves the body with alkaline components are: Potassium Magnesium Calcium Categories of food class showing acidity, alkalinity or neutral is shown thus: ACIDITY: Eggs Grains Fish Dairy Poultry Alcohol NEUTRAL: Sugar Starches Natural fats ALKALINE: Vegetables Nuts Fruits Nuts BODY pH LEVEL

It is good to discuss and know what an alkaline diet is, but when this is to be discussed, the basis of pH must be known. The measurement of how acidic or alkaline is can be termed as PH, it ranges from 0 – 14. Acidic: 0.0 -6.9 Neutral: 7.0 Alkaline or Basic: 7.1 – 14.0 Alkaline diet as discussed is known to be a healthy diet that encourages food intake such as vegetables, healthy plants and fruits but restricting processed food. Also, an alkaline diet shows healthiness as a result of whole and unprocessed food it contains. FOOD THAT HELPS ACID REFLUX ACID REFLUX When an acid back flow takes place from the stomach into the esophagus, this is referred to as an acid reflux. This is known to be a common medical condition which could lead to troublesome complication such as heartburn. The type of food consumed by individual either show a positive or negative effect of acid the stomach produces. When one eats the right food, the following medical conditions in the body will be controlled: Acid reflux will be controlled Controlling GERD is key Acid reflux related diseases will as well be controlled. The following food may help reduce acid reflux symptoms VEGETABLES: Naturally, vegetables are low in sugar and thus help to reduce stomach acid. Examples in this case are: Leafy greens Cucumber

Potatoes Broccoli Green beans Asparagus Cauliflowers GINGER: Adding little ginger to your preparations can help ease the symptoms of acid reflux and some related conditions. Ginger has a natural anti-inflammatory properties, its known to naturally treats some gastro intestinal problems. OATMEAL: Once one take a diet high in fiber, it helps reduces the risk of acid reflux. Whole grain rice and bread belongs to this class of food. NON CITRUS FRUITS: Non citrus fruits such as: Pears Banana Apples Melons Are less likely to trigger acid reflux than those fruits that are acidic LEAN MEAT AND SEAFOOD: Most seafood’s such as: Fish Turkey Chicken Are extremely low in fat and thus reduces the symptoms of acid reflux. EGG WHITES: Taking egg white is good for acid reflux relieve. Egg yolk should be stayed away from, it thus triggers acid reflux. HEALTHY FATS:

Healthy fats such as: Sunflower oil Sesame oil Olive oil Walnut Flaxseed Avocados are healthier, and helps stop the risk acid reflux. FINDING TRIGGERS A common symptom of acid reflux is heartburn and GERD, GERD causes vomiting and as such acid is moved into the esophagus. Other related symptoms include the following: Hiccups Burping Sore throat Dry cough Throat lump Swallowing difficulty Bloating To really get your triggers identified, a food dairy will be kept and the following will be tracked: What food you eat The time of day you eat The symptoms you experience The diary should be kept for a week, with tracking records, food and drinks affecting your GERD can be identified. MAKING LIFESTYLE CHANGES Diet and nutrition could help control reflux acid, also, lifestyle changes can as well be of help. The following tips should be tried, it helps:

Take medication such as antacids Do not put on tight clothing’s Avoid smoking Eat slowly, do not overeat Do not drink alcohol The head of your bed must be raised to avoid reflux while you sleep A healthy weight must be maintained Eat early before going to bed Do not chew peppermint gum Do not sit two hours after eating Once fiber is increased in this diet, it helps reduce the symptoms of GERD, fiber as well reduces the risk of the following: Bowel problems Uncontrolled blood sugar High cholesterol Hemorrhoid NOTE: Please note that food intake that causes acid reflux reduction in one, may sometimes be problematic to others. ABOUT THE AUTHOR Jerome B Reach is a Dietician who studies about Diets, he makes findings and uses the finding to resolve human related problems.

Acknowledgments God be praised for these beautiful projects. To my love ones and customers, I salute you all.