1 ripe avocado, cut in 1/2" chunks

1 red bell pepper, cut in 1/4" strips

1 3-ounce can red salmon

1/4 cup shredded Romano or Parmesan cheese

1 teaspoon Cajun spice blend, or to taste

2 tablespoons rice vinegar or light wine vinegar

Toss all ingredients together in a salad bowl and serve.

2-3 servings

That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of vegetables, whole grains, beans, fruits, spices and seasonings You can also add limited amounts of the following:

Seafood – maximum of 6 ounces (2 3-ounce servings) per day

Cheese – 1 ounce of dry (low-fat) cheese, counts as a dairy serving, maximum 3 per day

Nuts

If you would like to find out whether you are one of the 80 percent of people who can control high blood pressure or cholesterol with diet alone, have your doctor give you your current numbers. Follow my Show-Me! Diet for just two weeks, then have your doctor re-check your cholesterol, triglycerides and blood pressure.

The only foods you eat on the SHOW ME! diet are oatmeal for breakfast, and whole-meal salads for lunch and dinner (see the recipe below). You won't need to go hungry, because you decide on the portion size. Don't stuff yourself, but 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.

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 eat the fruit with the oatmeal, not alone as a snack. 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.

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.

Beverages: 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.

Once you have proven to yourself and your doctor that you can control your blood pressure and cholesterol with diet, you'll need to learn how to apply this way of eating for the rest of your life. Visit my web site 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.

Mix & Match Salad Recipe

Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other vegetables, fruits, 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's just one example:

2 Romaine lettuce hearts, sliced crosswise into 1/2" strips

1 10-ounce box grape (tiny) tomatoes

1 6-ounce jar marinated artichoke hearts, drained

1 ripe avocado, cut in 1/2" chunks

1 red bell pepper, cut in 1/4" strips

1 3-ounce can red salmon

1/4 cup shredded Romano or Parmesan cheese

1 teaspoon Cajun spice blend, or to taste

2 tablespoons rice vinegar or light wine vinegar

Toss all ingredients together in a salad bowl and serve.

2-3 servings

That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of vegetables, whole grains, beans, fruits, spices and seasonings You can also add limited amounts of the following:

Seafood – maximum of 6 ounces (2 3-ounce servings) per day

Cheese – 1 ounce of dry (low-fat) cheese, counts as a dairy serving, maximum 3 per day

Nuts

meal at other times of the day if you wish.

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 eat the fruit with the oatmeal, not alone as a snack. 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.

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.

Beverages: 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.

Once you have proven to yourself and your doctor that you can control your blood pressure and cholesterol with diet, you'll need to learn how to apply this way of eating for the rest of your life. Visit my web site 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.

Mix & Match Salad Recipe

Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other vegetables, fruits, 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's just one example:

2 Romaine lettuce hearts, sliced crosswise into 1/2" strips

1 10-ounce box grape (tiny) tomatoes

1 6-ounce jar marinated artichoke hearts, drained

1 ripe avocado, cut in 1/2" chunks

1 red bell pepper, cut in 1/4" strips

1 3-ounce can red salmon

1/4 cup shredded Romano or Parmesan cheese

1 teaspoon Cajun spice blend, or to taste

2 tablespoons rice vinegar or light wine vinegar

Toss all ingredients together in a salad bowl and serve.

2-3 servings

That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of vegetables, whole grains, beans, fruits, spices and seasonings You can also add limited amounts of the following:

Seafood – maximum of 6 ounces (2 3-ounce servings) per day

Cheese – 1 ounce of dry (low-fat) cheese, counts as a dairy serving, maximum 3 per day

Nuts

milk or other vegetarian milk. Do not drink it as a beverage; this is for your oatmeal only.

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.

Beverages: 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.

Once you have proven to yourself and your doctor that you can control your blood pressure and cholesterol with diet, you'll need to learn how to apply this way of eating for the rest of your life. Visit my web site 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.

Mix & Match Salad Recipe

Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other vegetables, fruits, 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's just one example:

2 Romaine lettuce hearts, sliced crosswise into 1/2" strips

1 10-ounce box grape (tiny) tomatoes

1 6-ounce jar marinated artichoke hearts, drained

1 ripe avocado, cut in 1/2" chunks

1 red bell pepper, cut in 1/4" strips

1 3-ounce can red salmon

1/4 cup shredded Romano or Parmesan cheese

1 teaspoon Cajun spice blend, or to taste

2 tablespoons rice vinegar or light wine vinegar

Toss all ingredients together in a salad bowl and serve.

2-3 servings

That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of vegetables, whole grains, beans, fruits, spices and seasonings You can also add limited amounts of the following:

Seafood – maximum of 6 ounces (2 3-ounce servings) per day

Cheese – 1 ounce of dry (low-fat) cheese, counts as a dairy serving, maximum 3 per day

Nuts

ly this way of eating for the rest of your life. Visit my web site 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.

Mix & Match Salad Recipe

Mix & Match Salads are whole meals in a salad bowl. Start with any lettuce or salad greens you like, and add ANY other vegetables, fruits, 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's just one example:

2 Romaine lettuce hearts, sliced crosswise into 1/2" strips

1 10-ounce box grape (tiny) tomatoes

1 6-ounce jar marinated artichoke hearts, drained

1 ripe avocado, cut in 1/2" chunks

1 red bell pepper, cut in 1/4" strips

1 3-ounce can red salmon

1/4 cup shredded Romano or Parmesan cheese

1 teaspoon Cajun spice blend, or to taste

2 tablespoons rice vinegar or light wine vinegar

Toss all ingredients together in a salad bowl and serve.

2-3 servings

That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of vegetables, whole grains, beans, fruits, spices and seasonings You can also add limited amounts of the following:

Seafood – maximum of 6 ounces (2 3-ounce servings) per day

Cheese – 1 ounce of dry (low-fat) cheese, counts as a dairy serving, maximum 3 per day

Nuts

1 ripe avocado, cut in 1/2" chunks

1 red bell pepper, cut in 1/4" strips

1 3-ounce can red salmon

1/4 cup shredded Romano or Parmesan cheese

1 teaspoon Cajun spice blend, or to taste

2 tablespoons rice vinegar or light wine vinegar

Toss all ingredients together in a salad bowl and serve.

2-3 servings

That's just one of endless possible combinations. Start with 3-4 cups of salad greens per person. Then add whatever amount you wish of vegetables, whole grains, beans, fruits, spices and seasonings You can also add limited amounts of the following:

Seafood – maximum of 6 ounces (2 3-ounce servings) per day

Cheese – 1 ounce of dry (low-fat) cheese, counts as a dairy serving, maximum 3 per day

Nuts & Seeds – maximum of 1/4 cup (2 2-tablespoon servings) per day

Oils - Up to 1 tablespoon of olive oil in your dressing if you like, or use your favorite low-calorie bottled dressing

Use your Mix & Match Salads twice a day on the Show-Me! Diet, or any time you want an easy, healthful meal.