4 Weeks To Maximum Immunity by Kim Galeaz

Author:Kim Galeaz
Language: eng
Format: epub
Publisher: Rodale Inc.
Published: 2008-04-15T00:00:00+00:00

Week 1/Day 6

BREAKFAST

2 whole grain pancakes (made from packaged mix, using fat-free milk and egg) topped with 1 cup pureed or mashed peaches and ½ teaspoon ground cinnamon

1 cup 1% milk

1 cup orange juice

LUNCH

Smoked Salmon Caesar Salad: 3 cups chopped romaine lettuce, 3 ounces smoked salmon, 1⁄3 cup marinated artichoke hearts, 8 whole grain croutons, and 2 tablespoons shredded Parmesan cheese with 3 tablespoons light Caesar dressing

1 cup fresh pineapple chunks

SNACK

3 cups light butter-flavor microwave popcorn

DINNER

Easy Chicken Parmesan: 3 ounces cooked boneless, skinless chicken breast topped with 1-ounce slice Mozzarella cheese, served over 1½ cups whole wheat angel-hair pasta with 1 cup tomato basil pasta sauce

1 cup fresh spinach sautéed with 1 teaspoon olive oil and ½ teaspoon minced garlic

1 cup 1% milk

1,818 calories; 24% protein (110 g); 51% carbohydrate (235 g); 25% fat (51 g); 7% saturated fat (15 g); 224 mg cholesterol; 30 g dietary fiber; 32,406 IU vitamin A; 257 mg vitamin C; 15 mg vitamin E; 257 IU vitamin D; 2.6 mg vitamin B 6; 703 mcg folate; 6 mcg vitamin B12 ; 3,775 mg sodium; 4,811 mg potassium; 1,723 mg calcium; 20 mg iron; 11 mg zinc

FOOD FACTS

■ You won’t need empty-calorie pancake syrup if you puree or mash fresh, canned, or frozen fruits for a nutrient-dense pancake, waffle, or French toast topping.

■ Smoked salmon, typically found in thin slices in the refrigerated meat/seafood case of the supermarket, now can be purchased in convenient shelf-stable pouch packs in the canned seafood aisle. All salmon is rich in heart-healthy omega-3 fatty acids.

■ Whole grain croutons add crunch, vitamins, and minerals to your salad. Look for boxes or bags of the new whole grain versions in the salad dressing or bread aisle.

Best food choice(s) today:

EXERCISE RECORD

Walking or other aerobic activity: ..... minutes

Resistance training:

Upper body .....

Lower body .....

Core .....

STRESS RECORD

Today my stress level is: Yellow ..... Orange ..... Red ..... Flashing red .....

SUN DIARY

Today I got ..... minutes of sun exposure.

THIS IS WHAT I DID TODAY TO IMPROVE .

My sleep:

My stress level:

My mood:

My environment:

TIP OF THE DAY

Love dark chocolate but don’t know which brands contain the most immune-boosting antioxidants? In general, chocolates with the highest cocoa content—70 percent and above—offer the largest amounts of flavanols, which protect immune cells from free radical damage and enhance immune function. Good choices include Dove Dark chocolate, El Rey Gran Saman Dark Chocolate, and Scharffen Berger Bittersweet. The recommended “dosage” is 1 ounce, about the amount used in scientific studies.

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