Change your clock, change your batteries

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Lunchline: Get your tags in order, D.C.

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Last night was a fantastic night of soccer, but not particularly because of the U.S. Men’s National Team. They lost again, this time to Ecuador. in the real tilt of the night, Brazil beat Mexico with 10 men. Now that was quite the match.

If you’re riding around the District with expired tags, you might want to stop. Apparently, in D.C., police have the authority to arrest you if your vehicle tags have been expired for more than 30 days. and yes, it has most certainly happened to seemingly otherwise law-abiding citizens who have had their lives disrupted by this punitive policy. AAA says that Washington might be the only place in the country where this happens. The Post’s Ashley Halsey III reports.

Mayor Adrian Fenty unveiled a new street sign at 17th and R Streets NW dedicated to honor gay rights activist Frank Kameny. from left to right, Frank Kameny, Mayor Fenty and Jack Evans from Ward 2 smile as they present a copy of the sign that was given to Kameny. (Photo by Sarah L. Voisin/The Washington Post) (Sarah L. Voisin – WASHINGTON POST) A legendary man passed away yesterday. Frank Kameny, one of the foremost gay rights activists not just in the city, but around the country, was found dead Tuesday. He was 86. His life story as a closeted gay man in the military, and later a victim of homophobia in the workplace is fascinating. some of his old protest materials are even in the Smithsonian. The Post’s Martin Weil and Emily Langer remember the man who died on National Coming Out Day.

I remember my days in college radio. It was a fun new world, where the possibilities of online streaming allowed for endless listenership across the country. Of course, nobody really listened, but it was exciting. Yesterday was national College Radio Day, and student-run radio stations around the nation took to the air to reassert their presence. The Post’s Daniel de Vise reports on how economics have changed the face of college radio, often at students’ expense.

My friend Thomas grew up in Fairfax County and had one of the most tremendous treehouses I’ve ever seen. I have no idea if his dad went through the struggles that mark W. Grapin did to get it up, but I would certainly hope not. when Grapin decided to build his kids a 58-square foot clubhouse in his yard, he ran afoul of the zoning board. The Post’s Freddy Kunkle reports on the Army National Guard soldier who found himself out a couple thousand dollars over legal red tape.

It’s officially crunch time for D.C. United. The team is making a push toward the MLS playoffs and is going to need all the points it can get before the regular season ends to qualify. Tonight is the team’s last road game of the season and they’re playing it at the most distant location possible in the league. The Black and Red travel to the Pacific Northwest to take on the Vancouver Whitecaps, likely without their star Dwayne DeRosario. The Post’s Steven Goff previews the match.

Extra Bites

• Here’s a tech update for you. The iPhone 4S has been out for a bit now, and the reviews are in. For the most part, people really like it. It might not look different, but it does run better. Also, BlackBerry outages are being reported across the globe.

• A woman named Ashley Miller ran the Chicago Marathon, then ate a sandwich, then went to the hospital and had a baby. That is awesome.

• Sony bought the rights to the Steve Jobs movie. Who do we think should play him on film?

Gospel singer Marvin Sapp returns to stage

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Texas judge daughter: violence was regular

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STORY HIGHLIGHTS NEW: Daughter says her father “basically dared me” to post the videoNEW: The judge’s ex-wife says she lived in “an environment of dysfunction”The judge admits he is the man seen on the videoThe judge will be temporarily relieved of his duties for two weeks

Tune in to “AC360º” tonight at 8 ET for Anderson’s interview with Hillary Adams.

Dallas (CNN) — a woman who launched a firestorm by posting a 2004 video of her father, a Texas judge, beating her on the Internet said Thursday that violence was a regular occurrence in her family home.

“It did happen regularly, for a period of time, and I could tell, because of the pattern, that things were escalating again,” Hillary Adams, now 23, said on NBC’s “Today.” she said she left her video camera on her dresser recording and covered its light with a scarf in order to capture the video.

Her father, Aransas County, Texas, Court-At-Law Judge William Adams, faces a police investigation and a judicial probe after the graphic video surfaced of him striking his then-16-year-old daughter repeatedly while cursing at her and berating her.

On Wednesday afternoon, William Adams was temporarily relieved of his duties for the next two weeks, and a visiting judge will take over his caseload while the matter is being investigated, according to the office of Aransas County Administrative Judge Burt Mills.

No court dates were scheduled this week, Mills’ office said.

Police investigating TX judge for video Texas judge admits to on-camera beating Dr. Drew livid over videotaped whipping

In an interview with KZTV outside his Rockport, Texas, home Wednesday, Adams confirmed to a reporter that he was the man beating his daughter with a belt and a board on the video.

“She’s mad because I’ve ordered her to bring the car back, in a nutshell, but yeah, that’s me. I lost my temper,” Adams told the station. “Her mother was there, she wasn’t hurt … it was a long time ago … I really don’t want to get into this right now because as you can see my life’s been made very difficult over this child.”

Adams continued: “In my mind I have not done anything wrong other than discipline my child when she was caught stealing. I did lose my temper, I’ve apologized. It looks worse than it is.”

Hillary Adams told television station KRIS on Wednesday her father was “making light of the situation.”

“I just can’t believe he would say something like he doesn’t think it’s a big deal.”

Adams appeared on “Today” with her mother, Hallie Adams. although the older woman participated in the videotaped beating, Hillary Adams said she has since left the marriage because of the abuse and has apologized.

“We’re very close now,” she said when asked if she was angry at her mother. “When I showed her the video, she started crying, hasn’t stopped apologizing, and I forgive her because she knows everything that happened.”

Hallie Adams, asked how she could condone or participate in the incident, acknowledged, “It’s chilling,” but said. “My answer to you and to the world is something that I’ve been hiding for a very long time. It’s a family secret, and that’s addiction” on her husband’s part.

She did not elaborate, but said, “I lived in an environment of dysfunction and it steadily got worse.” she said she left her husband when Hillary Adams was 6 months old and “he shamed me into going back.”

“I was completely brainwashed and controlled,” Hallie Adams said. “I did every single thing he did.”

Hillary Adams said on “Today” she waited seven years to release the video because at the time it was shot, she was still a minor and living under her father’s roof. she didn’t know what might happen to herself, her mother or her younger sister, she said.

The 2004 beating occurred when her father was punishing her for using the Internet “to acquire music and games that were unavailable for legal purchase at the time,” Hillary Adams wrote on the Internet posting. she said she released the video after being harassed by her father.

“It was the straw that broke the camel’s back,” she said Thursday. “It wasn’t any huge happening or anything.” she said she told her father she had the video, “and he didn’t seem to think anything of it, and basically dared me to post it.”

The video posting said, “Judge William Adams is not fit to be anywhere near the law system if he can’t even exercise fit judgment as a parent himself. Do not allow this man to ever be re-elected again. his ‘judgment’ is a giant farce. Signed, Hillary Adams, his daughter.”

Receiving an outpouring of support after posting the video has been like a form of therapy, she told KRIS, which is based in Corpus Christi, Texas.

“People are believing us now, instead of calling us liars like they have in the past,” she said.

The video is punctuated by cracks of the man’s belt and the girl’s screams and cries.

At one point, the man says to his near-hysterical daughter, “What happened to you, Hillary? once you were an obedient, nice little girl. now you lie, cheat and steal.”

At another point in the 7 1/2-minute video, he yells at her, “You want to put some more computer games on? You want some more?”

“Are you happy?” he asks her. “Disobeying your parents? You don’t deserve to f—ing be in this house.”

He also berates the girl’s mother for allowing a “f—ing computer” in the house.

The older woman also strikes the girl with a belt once, and near the end of the video instructs the girl not to “touch one other thing on the computer besides your schoolwork until you are given notice otherwise.”

Hillary Adams “has had ataxic cerebral palsy from birth that led her to a passion for technology, which was strictly forbidden by her father’s backwards views,” according to the posting on the YouTube video.

Aransas County Attorney Richard Bianchi said his office has been overwhelmed with calls and e-mails, including some from overseas, since the video went viral on the Internet.

“Just a sad day. It’s unfortunate for all the people in that video. It doesn’t bode well for the image of our community or our judiciary or our legal community in Aransas County,” Bianchi said.

William Adams is up for re-election in three years, Mills told CNN. he was elected to a four-year term last year, said Aransas County Clerk Peggy Friebele

CNN tried repeatedly on Wednesday to reach William Adams at his Rockport, Texas, office, but received a constant busy signal.

But Adams told KRIS that the conduct is “not as bad as it looks on tape.” The judge said he had contacted judicial review officials in Austin and “more will come out” in the investigation, KRIS reported.

Asked what he might mean, Hallie Adams said on “Today,” “I think that the story that’s going to come out … in his mind is that he’s projected his problem onto me. for the entire four years since I’ve left the marriage, I’ve been abused and harassed through texts, e-mail.” she said she told William Adams in June that she would not speak to him again, and “he has threatened to file for modification and take my younger daughter away from me.”

Watch the complete video on YouTube

A Facebook posting on Wednesday attributed to Hallie Adams states: “I am praying for my daughters and me and my family to heal in all ways from emotional and physical abuse, for the current and continuing abuse of my children and me that has been ongoing to end — starting now — for my daughters to both finally be able to go to counseling both individually and as a family group with their dad’s approval, encouragement, involvement and support, for him to finally make amends to all of us, talk openly with us, and take the first steps to letting our broken family heal.”

A page called “Don’t Re-Elect Judge William Adams” also sprang up on Facebook, attracting more than 19,800 “likes” by Thursday morning. Messages were posted by users in countries including Australia, the Netherlands and Guatemala, among others, and a Spanish-language version of the video was posted on YouTube.

“This man doesn’t deserve power,” said a posting on the Facebook page. “He doesn’t know how to use it.”

Asked whether she wants her father to lose his job, Hillary Adams said on “Today,” “I think wishing anybody to lose their job is not a really good thing to do,” but “his being fit for the job, that’s something I really can’t say that he is.”

She said she believes her father has been punished enough by the video being made public, “and I just think he really needs help and rehabilitation. We need to get him counseling or something.”

Asked if she regretted posting it, she said, “I regret that some of my friends and some people close to me have kind of had trouble with this, and of course I regret that it’s my own father. I’m having very mixed feelings about that, but at the same time so many people are telling me I did the right thing.”

A person identifying herself as Hillary Adams, on a Twitter account using the same username as the video posting, tweeted to CNN on Wednesday, “I’m not sure how much I should say, except that above all we need to help my father instead of condemning him.”

The video was brought to authorities’ attention about 9 p.m. Tuesday, Rockport Police Chief Tim Jayroe told CNN, and authorities are investigating to determine its authenticity.

Aransas County District Attorney Patrick Flanigan told CNN authorities are looking at numerous factors, including the child’s age and the statute of limitations.

The law is complex on which charges could be brought, he said, and which statutes may apply — which is all speculation until the video is confirmed to be authentic.

“We’re in a fact-finding situation now to determine what is true,” he said. his office will look at how the law has changed in the past couple of years, as there could have been different laws in effect at the time.

The possibility of an alleged abuser holding a position of authority such as a judge “doesn’t matter and shouldn’t matter” in the investigation, District Attorney Flanigan said, adding, “it will be a normal review.”

As a judge, Adams handles misdemeanor cases, including family-related and juvenile court issues, Flanigan said. Those cases rarely move to the criminal side or cross to his purview, he said.

“We want to get to the bottom of it … regardless of who the person is,” he said.

The Texas State Commission on Judicial Conduct declined comment on the matter Wednesday, but it said it was aware of the situation. a woman answering the phone said the commission has been “overwhelmed.”

Police and the district attorney are taking the investigation seriously, Jayroe, the police chief, said. Investigators had not spoken with members of the Adams family as of Wednesday, he said.

Jayroe said his department has asked the Texas Department of Public Safety for assistance with an investigator. “It’s the first time in 22 years we’ve asked for assistance,” he said.

This article is based on reporting by Tracy Sabo in Dallas and Dave Alsup and Ashley Hayes in Atlanta. CNN’s Carma Hassan and Michael Martinez contributed to this report.

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Controversial campaign commercial airs

NEWPORT NEWS, VA. (WAVY) - a controversial campaign commercial is now airing for the first race in the Senate. The ad says that a company democratic State Senator John Miller set, after he on an invoice which will benefit the company.

For the first time the man spoke WAVY.com of Miller, set. Director of the company said, as he lunch with Senator Miller in June, rent it on his mind. Orion Air Group CEO Scott Terry explained that was the right person at the right place at the right time.

The commercial, paid for by the Republican Party of Virginia, begins with the words "State Senator John Miller created a job for themselves."

"It makes me angry." It makes me angry. I know that they do, "said Terry."

Terry said that the setting with the vote had nothing to do Senator Miller. The display further, "he (Miller) for a great opportunity for Orion air voted." "If the tax break was Miller affect a comfortable job Orion."

Terry WAVY.com said that he did not even know, affect the account.

The law support question, whether the setting Senator Miller had nothing to do with him, the Orion said millions of tax advantages for Terry, "there was no discussion with John Miller regarding a job until after I got to know him." "was that the law was passed by the General Assembly it is just so easy."

The Assembly ended in March. Terry said that an e-Mail from 22 June, was the first attempt, made lunch with Miller, more than three months after the vote.

Terry said: "The important date was the date that previously passed." If I wanted to favor done it would have been back in December…I didn't know John until the meeting in June..."I had no contact with him before that."

Terry said that WAVY.com Miller was hired because he knows as you build the relationships and Terry's new 501 c 3 non-profit humanitarian aid program can perform. Miller knows how you money for the charity, called "global flight relief" support, but Terry admits that Miller is a Senator of the State not damage.

"…er has vast resources." "I can take, and he can grow this business," said Terry.

The Chairman of the Republican Party of Virginia, Pat Mullins, wrote, "John Miller…can don't run from the fact that he get material benefit of a company, to obtain a material benefit from a bill he co-patroned and have for."

WAVY.com that how this could pass it not the "smell test" Terry asked, replied: "It smell test is successful, because the events are not linked."

The ad ends with "looks like John Miller is the latest politician for themselves." At this point in the ad viewers see an arrow that points from Miller to former delegate Phil Hamilton.

Hamilton is serving a years nine and a half in prison after a jury decided, he sat down for a job at ODU, got the education program funding and then was a paid Director.

Terry Miller added with former delegate Phil Hamilton is the worst policy.

"What Hamilton was intentionally from the beginning," explained Terry. "This is not what happens here...""I knew not even Miller until lunch in June."

Senator Miller would comment for this report.

$ 1.7 Million has the race with Miller and Republican Mickey Chohany what him to one of the richest race in Virginia.

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Through tonight: 20 October 2011

Beer: Learn beer scene in D.C. about the current and future craft while the State of Brewnion in beer Baron (1523 22nd Street NW) tonight. Together with a panel presentation, there are also free wine tasting, appetizers, beer quiz and prices. 06: 30-20: 30

Dance: VelocityDC Dance Festival begins a four-day execution of services in Sidney Harman Hall (610 F Street NW) tonight. Today's programme will include by the Washington-Studio Ballet Flamenco Aparicio, urban art, next reflex dance collective, and five other group sets. After today's 20 occurs, your chances of to catch a show 20 on Friday, 14 and 20 on Saturday, and Sunday 14 tickets: $18.

Music: Their faces of rock, while the spray of fake blood during GWAR the show on the 09: 30 Dodge Club (815 V Street NW). Every time I take the stage, also the and ghoul. 19 $25.

COMEDY: Usual point comedian Dave Attell, the host comedy Center tonight through Sunday Insomniac who laughs, DC Improv (1140 Connecticut Avenue NW) brings. 20 Tickets: $35.

Film: of the comedy film bucket list Meetup Group is dedicated to all you should see before you die Comedy movies. Tonight, they cross zombie comedy Shaun of the dead from their list during a demonstration at Arlington Cinema and Drafthouse (2903 Columbia Pike, Arlington). 19: 30-Tickets: $3.75.

SCIENCE: D.C. art science evening Rendezvous (DASER) is a group that meets monthly to talk, "art and science projects in the national capital region." Tonight Mike Maizels and Professor of chemistry Richard G. Weiss the Keck Center (500 fifth Street NW, room 100), which hosts group medical editor and curator KOAN Jeff Baysa, NIH Deputy Director David Cantor, University of Virginia history history of art graduate student. Admission 17: 30, 18 free, but RSVP required.

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Kyle Busch talented about his years

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CHARLOTTE, N.C. — Cale Yarborough hates the Chase. as much as the Hall of Famer admits it maintains suspense until the final race or two, NASCAR’s first driver to appear on the cover of Sports Illustrated said he believes the Sprint Cup championship should be based on the entire season.

“Thank goodness it wasn’t this format back then,” Yarborough said recently, pondering whether he could have been successful in the 10-race playoff in the mid-70s, when he won three straight titles. “I don’t know what I would have done. I still probably would have tried to win every race.

“It’s hard for me not to say that Kyle Busch reminds me a little bit of me in my days. He’s capable of trying to put a full-size car through a half-size hole, and I was guilty of that, too.”

What this son of a South Carolina tobacco farmer was trying to say with his comparison to Busch is that it’s hard to win championships under the current format when drivers are willing to take risks that turn good days into bad ones all for the chance to finish one spot higher or win.

What he’s saying is you have to develop patience.

Let go of some of that stubbornness that he was so famous for.

Yarborough finally did. Busch is close to that point, too.

Maybe closer than anybody is willing to admit.

Busch is fourth in points, only 18 behind leader Carl Edwards heading into Sunday’s race at Talladega Superspeedway. it is the first time in five Chase appearances that the Joe Gibbs Racing driver has been in championship contention with five races to go.

It is the first time Busch even has been close to being in contention. he has done so by avoiding the catastrophic days that have haunted him in the past, that made his average finish in the first five races of his first four Chases a whopping 19.4.

He has cut that almost in half to 10.4, and were it not for a fuel-mileage issue in this season’s Chase opener at Chicago, where Busch finished 22nd, and handling issues late at Dover (sixth) and Kansas (11th), he would be right there.

The key, though, is he has survived and kept his head in the game. what he hasn’t done, as JGR president J.D. Gibbs said, is lose his cool and put the car in the wall as he has been prone to do when things go bad.

Yarborough said he has seen improvement, too.

“I’ve seen him do a little better with those things lately, too,” he said.

This isn’t about Busch maturing as a person, which has been debated far too much. This is about him maturing as a driver.

while some want to say Busch is running out of time to win is first Cup title, he’s really way ahead of the game. Yarborough was 37 when he won the first of his three consecutive titles, a feat that wasn’t duplicated until Jimmie Johnson came along with his first of five straight at age 31.

EXPERIENCE COUNTS

A look at the age of drivers when they won their first Sprint Cup championship since the modern era of NASCAR began in 1972 (from oldest to youngest):

Driver1st titleAgeBobby Allison198346Dale Jarrett199943Alan Kulwicki199238Cale Yarborough197637Bobby Labonte200036Darrell Waltrip198134Bill Elliott198833Rusty Wallace198933Benny Parsons197332Tony Stewart200231Matt Kenseth200331Jimmie Johnson200631Dale Earnhardt198029Terry Labonte198428Kurt Busch200426Jeff Gordon199524Average age 33.25

Only Jeff Gordon (24) , Kurt Busch (26), Terry Labonte (28) and Dale Earnhardt (29) in NASCAR’s modern era, which began in 1972, have won the title before turning 30. The average age of the 16 drivers who won their first title in the modern era is 33.25.

Bobby Allison, who is tied with Darrell Waltrip for fourth on NASCAR’s all-time wins list with 84, was 46 years old.

Hall of Fame owner/driver Junior Johnson used to tell Waltrip that he didn’t want a driver until he was in his late 20s and early 30s.

“Somewhere in that window is where you’re at your best,” Waltrip said. “You now have the experience. You’ve succeeded. You’ve failed. You’ve won. You’ve lost. You’ve gotten yourself in every situation you can get into.

“And now you can capitalize on that experience in that small window of time.”

Busch is in position for the first time to capitalize on experience from his past failures.

Sometimes we forget that Busch is only 26. We think that because he has a record 51 victories and a title in the Nationwide Series, that because he has 104 victories between NASCAR’s top three series, he should have two or three Cup titles by now.

But in Cup years, Busch is just a babe, particularly when you consider the three drivers ahead of him in the standings have an average age of 35.3.

Did you know that Yarborough had 40 Cup wins before he held the championship trophy above his head for the first time in 1976? Or that Waltrip had 39 wins before he collected the first of his three titles in 1981?

Or that Allison won 80 of his 84 races before he wore the crown in 1983?

Busch has just 23 Cup wins.

“I definitely think there is an experience factor,” Gordon said of winning titles. “With Kyle, I don’t know if it’s so much age. He’s tremendously talented, but he’s kind of an all-or-nothing guy. He’s very aggressive, which puts on one heck of a show and wins a lot of races as we’ve all seen, but …”

There always seems to be a “but” with Busch.

“When it comes to winning championships you’ve got to manage the highs and lows,” Gordon continued. “You’ve got to be consistent over a lot of different tracks over 10 weeks. that has its challenges for [Busch's] type of driving style.”

But Busch is adapting. he could have pushed it too hard when Matt Kenseth began battling him for the lead with just over 25 laps remaining in Saturday night’s race at Charlotte Motor Speedway. he could have become frustrated and lost it after leading a race-high 111 laps.

He didn’t. he realized Kenseth had the better car and the win wasn’t meant to be.

He wasn’t happy about it, but he understood the big picture.

Championships are about understanding the big picture.

“The frustration is, again, we did not finish where we wanted to, which could have been a real win, a real highlight,” Busch said after finishing second. “The next frustration is we have yet to win a Chase race, and I’m sure I’ll be hearing about that for the next four years if I continue that.”

Yes, there was a bit of sarcasm there.

“But, you know, we’ll keep working on it and go into Talladega and see if we can’t get one there,” Busch said.

There was patience there.

What has to make those ahead of Busch nervous is that they know he’s capable of rattling off two or three straight wins at any moment. They know that at some point the excellence that enabled him to enter the Chase first this year and in 2008 will transfer into the final 10 races.

“We have to keep finishing like this,” Busch said Saturday. “It’s all it takes. It’s not that hard. I’ll take it, and if we can finish second from here on out, then we might win this deal.”

Busch never has been able to say that and mean it, know it, this deep in the Chase. that may be the confidence boost that gets who Waltrip calls “the best pure driver out there” over the hump.

Perhaps he is where Johnson was in 2006, when he rallied from 146 points out with five races remaining to win his first title.

If you remember, Johnson finished second at Charlotte to make up only minimal ground, just as Busch made up only two points with Saturday’s second-place run. Johnson followed that with a win and three seconds to go into the finale with the lead.

Busch is capable of doing the same thing.

Waltrip told Busch during a long conversation last week that “it’s not your time.” that was before Johnson crashed with 18 laps remaining to fall 35 points down and seemingly out of the picture, although you never can count him out.

Perhaps it is Busch’s time.

“He’s a young man,” Waltrip said. “No reason to panic for him. He’ll get himself in a championship situation.”

And if he truly has a little bit of Yarborough in him, he’ll capitalize one day.

David Newton covers NASCAR for ESPN.com. he can be reached at . Follow him on Twitter at @DNewtonespn.

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DASH diet eating plan earned great reviews for healthy weight loss and other health benefits

While fad diets come and go in popularity, the health benefits of many diet plans are often discussed. In contrast to other food plans the DASH diet received recognition from dietitians and health professionals.

What is the food of DASH diet plan and what are the health benefits?

The full DASH diet eating plan below in this article, but listed by an expert group as reported in United States new & world report, the diet ranks as the # 1 "healthiest diet", as well as the "best diet as a whole." Good grades are based on the balanced diet plan, the power of the DASH plan. The program has been proven to improve health.

DASH diet for people with hypertension (high blood pressure) or Prehypertension, doctors recommend, because the diet plan, low blood pressure in studies sponsored by the national institutes of health has been shown.

DASH is a low-sodium (salt) program based on a diet plan, which rich in fruit and vegetables and low-fat or fat-free milk, with whole-grain products. It is also rich in fiber, with low to moderate fat intake and is rich in potassium, calcium and magnesium.

, Which endorsed the DASH diet plan:• the national heart, lung and Blood Institute (one of the national institutes of health, of the US Department of health and human services) • the American Heart Association (AHA) the 2010 dietary guidelines for Americans • US guidelines for the treatment of high blood pressure • the 2011 AHA treatment guidelines for women • the Mayo-Clinic • and the dash diet is the basis for the USDA MyPlate.

There are also new research indicates that people who feed the DASH in the course of time will reduce their individual risk for stroke, heart disease and kidney stones.

The components of the DASH diet eating plan:

Cereals and cereal products (with at least 3 whole grain foods each day) 6-12 servings for 1600-3100 calorie diet 7-8 servings on a 2000 calorie diet

Fruits Diet 4 - 6 servings for 1600-3100 calorie diet 4-5 portions on a 2000 calorie

Vegetables Diet 4 - 6 servings for 1600-3100 calorie diet 4-5 portions on a 2000 calorie

Low fat or non fat dairy products Diet 2 - 4 servings for 1600-3100 calorie diets 2-3 persons on a 2000 calorie

1.5-2.5 Servings for 1600-3100 calorie diet 2 or less servings on a 2000 calorie diet lean meat, fish, poultry

Legumes, nuts and seeds, 3: 6 servings per week for 1600-3100 calorie diet 4-5 servings per week on a 2000 calorie diet

Fats and sweets calorie diet limited 2-4 servings for 1600-3100 calorie diet portions on a 2000

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