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.
|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.
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
BREAKFAST INSTRUCTIONS: 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.