If you want to find out if it is one of the 80 percent of people can control high blood pressure or cholesterol with diet, have your doctor your actual numbers. Follow my Show-Me! Diet for two weeks, then you have your doctor check your cholesterol, triglycerides and blood pressure.
The only food that you eat the Show Me! Oatmeal diet for breakfast, salads and whole grains for lunch and dinner (see recipe below). It is not necessary to gohungry, because you decide on portion size. Do not miss stuff, but eat until you are comfortably full and satisfied. If you prefer small, frequent meals and snacks, all right, too, I just want to share your salad and eat it as often. You can also oatmeal at other times of the day if desired.
Breakfast Instructions: Use a long-cooking oats (. Rolled, steel cut oats or Irish Scottish style) Do not use the types of fast food and instant. To save time, cook a large batch- Preparing for the directions on the package - enough for several days or a week. Keep the container remains in the refrigerator and cook in the microwave each day of the court.
Flavor your oatmeal with a little cinnamon or nutmeg, and add a handful of raisins or other dried fruit in the pot, if desired. You can also add fresh fruit - up to a cup of fruit of your choice - but eat the fruit with the oatmeal, not just as a snack. If you like milk on your oatmeal with skim milk, low fatYogurt, or low-fat soy milk or other dairy vegetarian. Do not drink as a beverage that is only for the oatmeal.
Note: If you do not eat oatmeal for any reason, substitute rice or other whole grains, spices and served the same way as oatmeal. Try brown rice with at least 3 grams of fiber. Or try Kashi Breakfast Pilaf, a mixture of grains, which is widely available and delicious.
Beverage: At breakfast, lunch, dinner and anytime in between, have drinkscontain no calories. Use water (simple wine, flavored or sparkling, tap water is fine), tea or other drinks without calories that you enjoy.
Once you and your doctor has tested the blood pressure and cholesterol with diet control, you must learn to apply this way of eating for the rest of your life. Visit my site for the research behind this program, a comprehensive guide, menus, and dozens of recipes to prove that the food is thus not only easy, it isdelicious and satisfying.
Mix & Match salad recipe
Salad Mix & Match are entire meals in a bowl. Start with a salad or salad you want, and add any other vegetables, fruits, whole grains, legumes and other foods from the list below. Come and try different bright colors in the pot, in a little 'red, orange or yellow. Here's an example:
2 hearts of romaine lettuce, crosswise into 1 / 2 "strip cut
1 10 oz grape box (lowercase)Tomatoes
1 6-ounce glass of 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 red salmon
1 / 4 cup shredded Romano or Parmesan cheese
1 teaspoon Cajun seasoning, or to taste
2 tablespoons rice vinegar or light wine vinegar
Throw all the ingredients together in a bowl and serve.
2-3 servings
This is just one of countless possible combinations. Start with 3-4 cups of saladVerdi per person. Then add the number that you add vegetables, whole grains, legumes, fruits, spices and seasonings, you can even limited amounts of the following request:
Seafood - up to 6 ounces (3 ounces 2 persons) per day
Cheese - 1 oz dry (low-fat cheese), is considered as a portion of milk, up to 3 days
Nuts and seeds - than 1 / 4 cup (2, 2-tablespoon of persons) per day
Oils - Up to 1 tablespoon of olive oil in your dressing room, if you want, or use thePreferred low-calorie condiment bottles
Use your salad mix and match two times a day at the Show-Me! Diet, or when you want a simple healthy meal.
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