Dr Fuhrman's Immunity Solution September 2012 - Week 3
Wednesday, September 19, 2012
As of Friday September 14th I have lost 5.5 lbs. so I am meeting my weight loss goals. This week, week 3, I am sticking with the same basic eating plan mainly because it is so easy! It is also very economical - my total grocery store expenditures are an average of $45 a week, including food and treats for Mr Pugsley and non food purchases like ziploc bags.
Last week I did not do so well on the Weekend - Saturday morning had no plan and no food, so ended up eating out a lot. Monday morning I saw an immediate gain but it must be water weight as it is dropping off very quickly. I weigh every morning just to see if my weight is up or down (up more than 2 days or 2 lbs and I make a change) but I only count my weekly weighing (Saturday +/- 1 day) for gauging weight loss. Anyway lesson learned, I am going to the grocery store Thursday night and I have a plan for next weekend.
The other change I made was to my nutritional goals on the Nutrition Tracker include vitamins and minerals and make changes to the macronutrient goals. The only vitamins I am coming up short on are Vitamin D and B12. I am going to add a sublingual B12 and possibly a Vitamin D capsule this week. I also changed my macro nutrient goals on the nutrient tracker to a minimum of 35 gms protein and raised the maximum carbohydrates to 300 - this is in better alignment with the ETL plan.
My plan for the work week and the weekend are as follows.
Weekdays @ Work
Bolthouse C-Boost Smoothie
Latte made with Coffee and 1/2 cup unsweetened almond milk
Bolthouse Green Goodness Smoothie
Great Value Sugar Free Maple Oatmeal
4 oz Bolthouse 100% Pomegranate Juice with 4 oz Sparkling Water
1 cup Goya small Red Beans seasoned with
1/2 red onion, granulated garlic 1 Tbl Bulls Eye BBQ Sauce
1/8 cup Duxelles
1/2 lb steamed Glory Foods Kale and Mustard Greens (4 oz each)
Friday Night Dinner with Nephew and Wife
Saturday and Sunday at Home
Whole Fruit Juice (Bolthouse Carrot juice and a Valencia Orange in the Vitamix)
Beans and Salsa on Mission Corn Tortillas
Romaine or Spring Mix Salad with
Tomatoes, Cucumber, Celery, Carrot, Red Onion and/or Mushrooms
and Salsa as Dressing
(Salsa: 1 can of tomatoes, 1 can rotel tomatoes, lime juice (from 1/2 lime), 1/4 red onion, 2 cloves garlic, 1/2 tsp cumin & fresh parsley chopped in the Vitamix)
Hibiscus Mint Tea or a glass of wine
Cream of Mushroom Soup (Duxelles & Almond Milk in the Vitamix)
Steamed Vegetables Broccoli, Carrots and/or Normandy Vegetables
Baked Potato (white or sweet)
Strawberry or Mango Frozen Yogurt (made in Vitamix - 5 oz frozen fruit, 2oz non-fat yogurt, 1 oz almond milk or pomegranate juice)