10 weeks

From week one to week ten my meals has been fairly consistent with the exception of:
* Increased fruits - this is likely due to eating seasonally

* increased protein, electrolyte and vegetable juice drinks. - I increased my yoga and tai chi
form practice. The increased efforts required I ensure proper hydration and recovery.

* While I have reduced my starchy carb portions /day, i have added a few more vegetables
regularly - eggplant, and artichokes stood out on my food diary comparison.

The 10 foods include protein shakes (every other day), veggie/fruit juice (5-6 days/week for past 8 weeks), electrolyte drink(5 days/week for past month); eggplant, avocado, artichoke, blueberries, pears, peaches, and nectarines have been eaten more frequently. The vegetables have been consumed weekly, and the fruit two-three times per week. All amounts are more than I had consistenly consumed prior to the week one of class. The consistency of receiving this nutrtient rich foods has made a positive difference in my energy, weight, and skin. With my increased energy I am particpating in a few more activites so I sleep really well, and am energized for each day. My weight has dropped by 8 lbs, and my skin is clear and glowing!! These benefits have contributed to my good to excellent moods over the past 10 weeks.

The analysis of the major vitamins & minerals from 10 of the food and beverages indicate I am receiving adequate supplies of all major vitamins. I included some mineral information as I was pleanstly surprised at the more than adequate nutrition I have been receiving since using the information in this course.

Vitamin A - Protein shakes (50% RDA, 2500IU), Veggie/fruit Juices (Carrots), peaches

Vitamin C - Protein shakes (433% RDA, 260 mg), veggie/fruit juice(apple, peach)

Vitamin K - Electrolyte drink(7% RDA), eggplant, avocado

Vitamin D - Protein shake (200% RDA) Sodium - Veggie/fruit juice (celery, lettuce), electrolyte drink( 1%RDA)

Potassium - Veggie/fruit juice (cucumber), eggplant, nectarines

Calcium - Protein shakes

Copper - eggplant, electrolyte drink

Manganese - eggplant, blueberries

Vitamin B - pears, avocado

Antioxidants - Blueberries, pears, nectarines