I remember those pancakes in the morning. The smell lifted through the air like angels singing and my heart soared as I mixed in the blueberries, walnuts, honey, and flax seed. I even had yogurt to go with it and some fresh fruit on the side, well actually on the top to complete my satisfaction. And for lunch? A salad with the variety of color I probably dream about. Ahh, just a minute while I catch my breathe remembering. Mm hmm, that was good! I even remember the supper without looking at my chart. It was salmon with leeks and kale tossed in the wonderful combo of olive oil, garlic, lemon juice and love. It had felt like an amazing day. My body floated through the moments and my mind was breezing through one assignment after the other.
Now, here I go with my meals today. I had an apple for breakfast with some mixed nuts. I snacked on salt and vinegar chips, more mixed nuts, carrots, which I shared with my sister, and had apple juice to drink. The diet of the road. I think I might have had more somewhere, it feels like I should have. I sit and try to remember. Oh yes, and I had organic peanut butter and just recently I had some sprite with cranberry juice. Wow, what a difference. I knew it was going to be and I kept thinking in my head how much has changed since my days in June. So I wonder now, what is the true health in where I am now and where I was then. Dare I say it may be an interesting expirement of me losing most ground in the middle of this program only to feel even better at the end when I can finally buy, prepare, and invite my friends to share the incredible nutrion I love. Oooh, and sit down in a chair and watch the world go by as I eat it too. Mmmm, in a beautiful, calming space all my own! Ah yes, it shall be interesting to see, but for now I turn to getting to the core of my diet.
Excuse me while I run and get the details~
UPDATE-
So I just spent the last hour and a half getting great info on the vitamin content of all these foods and it just got deleted! Oh my gosh... So I am going to take a deep breathe and start all over agian... OUCH!
WEEK 1
Blueberries -
Vitamin A - 217 IU
Vitamin B1 (thiamine) - 0.055 mg
Vitamin B2 (riboflavin) - 0.061 mg
Niacin - 0.08 mg
Folate - 9 mcg
Pantothenic Acid - 0.184 mg
Vitamin B6 - 0.077 mg
Vitamin C - 14.4 mg
Vitamin E - 2.29 mg
Vitamin K - 28.6 mcg
Contains some other vitamins in small amounts.
Walnuts -
Vitamin C - 0.4 mg
Vitamin B1 (thiamine) - 0.097 mg
Vitamin B2 (riboflavin) - 0.043 mg
Niacin - 0.319 mg
Pantothenic Acid - 0.162 mg
Vitamin B6 - 0.152 mg
Folate - 28 mcg
Vitamin A - 6 IU
Vitamin E - 0.2 mg
Vitamin K - 0.8 mcg
Contains some other vitamins in small amounts.
Flaxseeds -
Vitamin C 0.1 mg
Vitamin B1 (thiamine) - 0.169 mg
Vitamin B2 (riboflavin) - 0.017 mg
Niacin - 0.317 mg
Pantothenic Acid - 0.101 mg
Vitamin B6 - 0.049 mg
Folate - 9 mcg
Vitamin E - 0.03 mg
Vitamin K - 0.4 mcg
Contains some other vitamins in small amounts.
Whole Wheat -
Vitamin B1 (thiamine) - 0.504 mg
Vitamin B2 (riboflavin) - 0.11 mg
Niacin - 5.71 mg
Pantothenic Acid - 0.935 mg
Vitamin B6 - 0.336 mg
Folate - 43 mcg
Vitamin A - 9 IU
Vitamin E - 1.01 mg
Vitamin K - 1.9 mcg
Contains some other vitamins in small amounts.
Strawberries -
Vitamin A - 17 IU
Vitamin B1 (thiamine) - 0.035 mg
Vitamin B2 (riboflavin) - 0.032 mg
Niacin - 0.556 mg
Folate - 35 mcg
Pantothenic Acid - 0.18 mg
Vitamin B6 - 0.068 mg
Vitamin C - 84.7 mg
Vitamin E - 0.42 mg
Vitamin K - 3.2 mcg
Contains some other vitamins in small amounts.
Blackberries
Potassium - 233 mg
Phosphorus - 32 mg
Magnesium - 29 mg
Calcium - 42 mg
Sodium - 1 mg
Iron - 0.89 mg
Selenium 0.6 mcg
Manganese - 0.93 mg
Copper - 0.238 mg
Zinc - 0.76 mg
Also contains small amounts of other minerals.
Spinach -
Vitamin C - 8.4 mg
Niacin - 0.217 mg
Vitamin B1 (thiamine) - 0.023 mg
Vitamin B2 (riboflavin) - 0.057 mg
Vitamin B6 - 0.059 mg
Pantothenic Acid - 0.02 mg
Folate - 58 mcg
Vitamin A - 2813 mg
Vitamin K - 144.9 mcg
Vitamin E - 0.61 mg
Contains some other vitamins in small amounts.
Tomatoes -
Vitamin A - 1025 IU
Vitamin B1 (thiamine) - 0.046 mg
Vitamin B2 (riboflavin) - 0.023 mg
Niacin - 0.731 mg
Folate - 18 mcg
Pantothenic Acid - 0.109 mg
Vitamin B6 - 0.098 mg
Vitamin C - 15.6 mg
Vitamin E - 0.66 mg
Vitamin K - 9.7 mcg
Contains some other vitamins in small amounts.
-
Salmon -
Vitamin B1 (thiamine) - 0.275 mg
Vitamin B2 (riboflavin) - 0.487 mg
Niacin - 10.077 mg
Pantothenic Acid - 1.92 mg
Vitamin B6 - 0.944 mg
Folate- 29 mcg
Vitamin B12 - 3.05 mcg
Vitamin A - 44 IU
Contains some other vitamins in small amounts.
Leeks -
Vitamin C - 5.2 mg
Niacin - 0.248 mg
Vitamin B1 (thiamine) - 0.032 mg
Vitamin B2 (riboflavin) - 0.025 mg
Vitamin B6 - 0.14 mg
Folate - 30 mcg
Pantothenic Acid - 0.089 mg
Vitamin A - 1007 IU
Vitamin K - 31.5 mcg
Vitamin E - 0.62 mg
Contains some other vitamins in small amounts.
WEEK 2
Apple -
Vitamin A - 98 IU
Vitamin B1 (thiamine) - 0.031 mg
Vitamin B2 (riboflavin) - 0.047 mg
Niacin - 0.166 mg
Folate - 5 mcg
Pantothenic Acid - 0.111 mg
Vitamin B6 - 0.075 mg
Vitamin C - 8.4 mg
Vitamin E - 0.33 mg
Vitamin K - 4 mcg
Contains some other vitamins in small amounts.
Walnuts -
Vitamin C - 0.4 mg
Vitamin B1 (thiamine) - 0.097 mg
Vitamin B2 (riboflavin) - 0.043 mg
Niacin - 0.319 mg
Pantothenic Acid - 0.162 mg
Vitamin B6 - 0.152 mg
Folate - 28 mcg
Vitamin A - 6 IU
Vitamin E - 0.2 mg
Vitamin K - 0.8 mcg
Contains some other vitamins in small amounts.
Almonds -
Vitamin B1 (thiamine) - 0.06 mg
Vitamin B2 (riboflavin) - 0.287 mg
Niacin - 0.96 mg
Folate - 14 mcg
Pantothenic Acid - 0.133 mg
Vitamin B6 - 0.041 mg
Vitamin E - 7.43 mg
Contains some other vitamins in small amounts.
Cashews -
Vitamin C - 0.1 mg
Vitamin B1 (thiamine) - 0.12 mg
Vitamin B2 (riboflavin) - 0.016 mg
Niacin - 0.301 mg
Pantothenic Acid - 0.245 mg
Vitamin B6 - 0.118 mg
Folate - 7 mcg
Vitamin E - 0.26 mg
Vitamin K - 9.7 mcg
Contains some other vitamins in small amounts.
Pumpkin Seeds-
Vitamin C - 0.5 mg
Vitamin B1 (thiamine) - 0.02 mg
Vitamin B2 (riboflavin) - 0.043 mg
Niacin - 1.256 mg
Pantothenic Acid - 0.162 mg
Vitamin B6 - 0.028 mg
Folate - 16 mcg
Vitamin A - 2 IU
Vitamin E - 0.16 mg
Vitamin K - 1.3 mcg
Contains some other vitamins in small amounts.
Dried Cranberries -
Vitamin A - 60 IU
Vitamin B1 (thiamine) - 0.012 mg
Vitamin B2 (riboflavin) - 0.02 mg
Niacin - 0.101 mg
Folate - 1 mcg
Pantothenic Acid - 0.295 mg
Vitamin B6 - 0.057 mg
Vitamin C - 13.3 mg
Vitamin E - 1.2 mg
Vitamin K - 5.1 mcg
Contains some other vitamins in small amounts.
Orange -
Vitamin A - 295 IU
Vitamin B1 (thiamine) - 0.114 mg
Vitamin B2 (riboflavin) - 0.052 mg
Niacin - 0.369 mg
Folate - 39 mcg
Pantothenic Acid - 0.328 mg
Vitamin B6 - 0.079 mg
Vitamin C - 69.7 mg
Vitamin E - 0.24 mg
Contains some other vitamins in small amounts.
Carrots -
Vitamin A - 13286 IU
Vitamin C - 2.8 mg
Vitamin B1 (thiamine) - 0.051 mg
Vitamin B2 (riboflavin) - 0.034 mg
Niacin - 0.503 mg
Folate - 11 mcg
Pantothenic Acid - 0.181 mg
Vitamin B6 - 0.119 mg
Vitamin K - 10.7 mcg
Vitamin E - 0.8 mg
Contains some other vitamins in small amounts.
Pine Nuts-
Vitamin C - 0.2 mg
Vitamin B1 (thiamine) - 0.103 mg
Vitamin B2 (riboflavin) - 0.064 mg
Niacin - 1.244 mg
Pantothenic Acid - 0.089 mg
Vitamin B6 - 0.027 mg
Folate - 10 mcg
Vitamin A - 8 IU
Vitamin E - 2.65 mg
Vitamin K - 15.3 mcg
Contains some other vitamins in small amounts.
Salt and Vinegar Potato Chips- Vitamin C 10%
Apple Juice -
Vitamin A 22.5 IU
Vitamin C72.38 mg 121% DV
So it will take me some time to fully process all these details, but I can tell you how much more balanced I felt in Week 1 and how my body is low in energy and tired now. I do have much better bowel movements and that is a bonus, I think the added fiber from the nuts has done alot to help me with that.am not as emotionally balanced now as I was week 1. In looking at the facts I can really see how having all those greens and the joy of cooking help keep me in balance. It is ironic that through this class I am actually seeing my health go down and knowing why but not able to do to much about it where I sit now. I can hardly wait to be back in my comfort zone and cooking up a storm... Life is going to get better and better!
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