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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
Breakfast
Bolthouse C-Boost Smoothie
Latte made with Coffee and 1/2 cup unsweetened almond milk

Lunch
Bolthouse Green Goodness Smoothie
Great Value Sugar Free Maple Oatmeal
Green Tea

Dinner
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)

Weekend
Friday Night Dinner with Nephew and Wife

Saturday and Sunday at Home

Brunch
Coffee
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)

Dinner
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)

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Member Comments About This Blog Post
  • BOOKWORM27S
    Awesome menu!
    3147 days ago
  • DS9KIE
    emoticon
    3159 days ago
  • MEXGAL1
    I just saw Dr. Fuhrman on Dr. Oz today and without knowing it, i had figured out for myself what he is saying and am eating the way he says to eat. I finally do not crave the junk foods anymore and actually crave good nutritional foods.
    Woo hoo!
    Best of everything to you.

    3159 days ago
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    Disclaimer: Weight loss results will vary from person to person. No individual result should be seen as a typical result of following the SparkPeople program.