If you want to know if you are one of the 80 percent of people who can control high blood pressure or cholesterol with diet alone, ask your doctor for your current numbers. Follow me Show me Diet for only two weeks, Then ask your doctor to recheck your cholesterol, triglycerides, and blood pressure.
The only foods you eat on SHOW ME! The diet is oatmeal for breakfast and whole grain salads for lunch and dinner (see recipe below). You will not have to go hungry, because you decide the size of the portion. Don’t gorge yourself, but eat until you are comfortably full and satisfied. If you prefer small meals and frequent snacks, that’s fine too; just divide your salads and eat as often as you like. You can also eat oatmeal at other times of the day if you like.
Breakfast Instructions: Use long-cooking oats (rolled, steel cut, Scottish or Irish style oats). Do not use quick or instant cooking types. To save time, cook a large batch, enough to last several days or a week, following the directions on the package. Store leftovers in a container in the refrigerator and reheat each day’s portion in a microwave dish.
Flavor your oatmeal with a little cinnamon or nutmeg and add a handful of raisins or other dried fruit to the pot if desired. You can also add fresh fruit, up to a cup of the fruit of your choice, but eat the fruit. with oatmeal, not just as a snack. If you like milk in your oatmeal, use skim milk, skim yogurt, or low-fat soy milk or other vegetarian milk. Do not drink it as a beverage; this is just for your oatmeal.
Note: If you can’t eat oatmeal for some reason, substitute brown rice or another whole grain, seasoned and served in the same way as oatmeal. Look for brown rice with at least 3 grams of fiber. Or try Kashi Breakfast Pilaf, a widely available and delicious whole grain mix.
Drinks: For breakfast, lunch, dinner, and any time in between, drinks must NOT contain calories. Use water (plain, flavored, or bubbly; tap water is fine), tea, or any other calorie-free beverage you like.
Once you have shown yourself and your doctor that you can control your blood pressure and cholesterol with your diet, you will need to learn how to do this for the rest of your life. Visit my website for the research behind this program, complete instructions, menus, and dozens of recipes to show you that eating this way is not only easy, it is delicious and satisfying.
Mix & Match salad recipe
Mix & Match salads are whole grain meals in a salad bowl. Start with any lettuce or salad you like and add ANY other vegetables, fruit, whole grains, beans, and other foods from the list below. Try to get several different bright colors in the bowl, including something red, orange, or yellow. Here is just one example:
2 romaine hearts, cut crosswise into 1/2 “strips
1 10-ounce box grape tomatoes (small)
1 6-ounce jar marinated artichoke hearts, drained
1 ripe avocado, cut into 1/2 “pieces
1 red bell pepper, cut into 1/4 “strips
1 3-ounce can sockeye salmon
1/4 cup grated Romano or Parmesan cheese
1 teaspoon Cajun spice mix, or to taste
2 tablespoons rice vinegar or light wine vinegar
Mix all the ingredients in a salad bowl and serve.
That’s just one of the infinite possible combinations. Start with 3-4 cups of green salad per person. Then add your desired amount of vegetables, whole grains, beans, fruits, spices, and seasonings. You can also add limited amounts of the following:
Seafood: 6-ounce maximum (2 3-ounce servings) per day
Cheese: 1 ounce of dry cheese (low fat), counts as a dairy serving, maximum 3 per day.
Nuts and seeds: maximum of 1/4 cup (2 servings of 2 tablespoons) per day
Oils: up to 1 tablespoon olive oil in your dressing if desired, or use your favorite low calorie bottled dressing
Use your Mix & Match salads twice a day at the Show me Diet, or anytime you want an easy and healthy meal.