Diana MirkinDiana Mirkin has taught thousands of people how to make healthful foods taste delicious. She is co-author of four books with her husband, Dr. Gabe Mirkin: The Healthy Heart Miracle; The Good Food Book; The 20/30 Fat and Fiber Diet Plan; and Fat Free, Flavor Full. Each of these books includes 100 or more of her recipes featuring whole grains, beans, vegetables and fruits. For many years Diana co-hosted The Dr. Gabe Mirkin Show, a syndicated radio show taking call-in questions on health, nutrition and fitness. Although the show is not in production at this time, it is still widely aired via their web site, www.drmirkin.com . She co-writes their weekly newspaper column, eZine, and blog covering the same topics. Diana is a graduate of Vassar College and has an MBA from Loyola College. When she's not writing or inventing tasty new recipes, she's usually out riding her bicycle, gardening or exercising her dogs.
I am Diana Mirkin and I would like to challenge you to try the Dash Diet for two weeks to prove to yourself and possibly, also to your doctor that you are one of the people you can control your high blood pressure or your cholesterol or your diabetes with diet. This is a two week plan that you are going to do very strictly and then you are going to go back to your doctor and say, "Please recheck my high blood pressure, please recheck my cholesterol.
" This two week plan starts you out with breakfast that's oatmeal, oatmeal only, nothing else, no dish, no bagels, no other cereals, just oatmeal. You have lots of choices when it comes to oatmeal these days. Every supermarket is carrying various types and the ones I want you to pick are the ones that have oatmeal in big pieces. Don't buy the kiddy packs of oatmeal with little tiny flakes and lots of sugar. I want you to buy the containers that have oatmeal that looks like seeds. These are seeds that have been steamed and flattened for you so they cook pretty quickly, but you can see that it is a seed. These are rolled oats, another type that's commonly available is the steel-cut oats and those are just fine too. These have taken the seeds and cut them into three or four little pieces so, that they again cook more quickly than if you were doing whole grains.
To prepare your oatmeal, make yourself three or four days worth at a time. You can just take a couple of cups of oats, put them in a microwave dish, add some raisins if you like, I always do and you can season your oatmeal with cinnamon or dessert spice, you can put a tiny bit of sugar in if you want, but not very much, you can add nuts, we like pine nuts in ours and then just cover it with water. I have got four cups of water here. I have a microwave dish that makes that come to about a half an inch from the top. Then I am ready to just put this in the microwave for about ten minutes and when that is done, I have got three or four days worth of oatmeal here. The next morning after I have put my leftovers in the refrigerator, I can just reheat them in the microwave and breakfast is ready in just a couple of minutes. Why do I say oatmeal, oatmeal, oatmeal? Because oatmeal is a good source of soluble fiber that lowers cholesterol, it is a good source of insoluble fiber that keeps you in good health all around. Oatmeal is by far the most healthful breakfast and when you are on this two week plan, I want you to eat nothing but oatmeal for breakfast. Next, I am going to explain to you what you are going to do for lunch and dinner.