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Show Me! Diet Challenge...

Would you like to prove to yourself, AND TO YOUR DOCTOR, that you can lower your blood pressure, cholesterol, and triglycerides with diet alone? Then take Dr. Mirkin's challenge and follow the SHOW ME Diet for the next two weeks.

Get the tests listed below from your doctor or you can order tests from a local lab near you by clicking here. Follow the SHOW ME! Diet for TWO WEEKS.

Test Before: After:
Blood Pressure _____/_____ _____/_____
Cholesterol-Total ___________ ___________
___________ ___________
___________ ___________
Triclycerides (optional) ___________ ___________
Your weight (optional) ___________ ___________

You must follow it strictly - NO CHEATING. Then have your doctor repeat those blood tests and measure your blood pressure again. I think you will be surprised, even amazed, at how quickly you can change your test results, even if they are very high or if you are already taking medication. You will probably find that you have lost several pounds as well. After you have proven to yourself what diet can do for your heart health, you'll spend the next five weeks learning how to get the same results with a much wider variety of foods. I'll show you how to adapt my diet guidelines to your particular tastes and lifestyle.

I've already warned you that the only foods you will be eating on the SHOW ME diet are oatmeal for breakfast, and whole-meal salads for lunch and dinner. But you won't need to go hungry, because you decide on the portion size. Don't stuff yourself; eat until you are comfortably full and satisfied. If you prefer frequent small meals and snacks, that's fine, too; just divide your salads up and eat as often as you like. You can also have oatmeal at other times of the day if you wish.

Week Menus

The menu for every day of the next two weeks is exactly the same.

Breakfast: Oatmeal (fruit and milk optional - see below.)
Lunch and Dinner: Mix & Match salad

Use a long-cooking oatmeal (rolled, steel cut, Scottish or Irish style oats.) Do not use quick-cooking or instant types. To save time, cook up a large batch -- enough for several days or a week -- following the package instructions. Store the leftovers in a refrigerator container, 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 you wish. You may also add fresh fruit - up to one cup of the fruit of your choice - but you must eat the fruit WITH the oatmeal, not alone as a snack.

Note: If you cannot 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 mixture of whole grains that is widely available and delicious.

If you like milk on your oatmeal, use skim milk, nonfat yogurt, or a low-fat soy milk or other vegetarian milk. Do not drink it as a beverage; this is for your oatmeal only.

For breakfast, lunch, dinner, and anytime in between beverages must contain NO calories. Use water (plain, flavored, or bubbly; tap water is fine), tea, or any other calorie-free drink you like.

What If My Blood Tests Are All Normal?

If you are satisfied with the results of your blood tests, you can skip the SHOW ME diet and go directly to Week Four of the eating plan. However, lower is better, and even normal blood pressure, cholesterol, and triglyceride results can be improved with diet. And if your goals include some weight loss, two weeks of the SHOW ME diet will get you off to a good start. It's your decision.