If you want to know if you’re 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 alone two weeks, then have your doctor recheck your cholesterol, triglycerides, and blood pressure.
The only foods you eat on SHOW ME! diet are oatmeal for breakfast and whole-grain salads for lunch and dinner (see recipe below). You won’t need to go hungry, because you decide the portion size. Don’t stuff yourself, but eat until you are comfortably full and satisfied. If you prefer small meals and frequent snacks, that’s fine too; just split your salads and eat as often as you like. You can also have oatmeal at other times of the day if you wish.
Breakfast Instruction: Use long-cooking oats (rolled, steel cut, Scottish or Irish style). Do not use quick or instant cooking oats. To save time, cook a large batch, enough for several days or a week, following package directions. Store leftovers in a refrigerator container and reheat each day’s serving on a microwaveable plate.
Season your oatmeal with a little cinnamon or nutmeg and add a handful of raisins or other dried fruit to the pot if you like. 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, nonfat yogurt, or low-fat soymilk or other vegetarian milk. Do not take it as a drink; this is just for your oatmeal.
Note: If you can’t eat oatmeal for some reason, substitute brown rice or another whole grain, flavored and served the same way as oatmeal. Look for brown rice with at least 3 grams of fiber. Or try Kashi Breakfast Pilaf, a whole grain mix that’s widely available and delicious.
Drinks: For breakfast, lunch, dinner, and any time in between, beverages should NOT contain calories. Use water (plain, flavored, or sparkling; tap water is fine), tea, or any other calorie-free beverage you like.
Once you’ve proven to yourself and your doctor that you can control your blood pressure and cholesterol with your diet, you’ll need to learn to follow this diet 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’s delicious and satisfying.
Mixed and combined salad recipe
Mix & Match Salads are whole foods in a salad bowl. Start with any lettuce or salad greens 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 container, including something red, orange, or yellow. Here is just one example:
2 romaine lettuce 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 Parmesan or Romano 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 is just one of the infinite possible combinations. Start with 3-4 cups of salad greens per person. Then add as many vegetables, whole grains, beans, fruits, spices and seasonings as you like. You can also add limited amounts of the following:
Seafood: maximum of 6 ounces (2 3-ounce servings) per day
Cheese: 1 ounce 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 you like, or use your favorite low-calorie bottled dressing
Use your Mix & Match Salads twice a day in the show me! Diet, or anytime you want an easy, healthy meal.