6/18/2015
| Component | Standard Range | Your Value |
|---|---|---|
| CHOLESTEROL | 115 - 200 mg/dL | 135 |
| TRIGLYCERIDE | 10 - 149 mg/dL | 47 |
| HDL | 40 - 60 mg/dL | 46 |
| LDL, CALCULATED | 50 - 130 mg/dL | 80 |
| Component | Standard Range | Your Value |
|---|---|---|
| GLUCOSE | 65 - 105 mg/dL | 79 |
| Component | Standard Range | Your Value |
|---|
| VITAMIN B12 | 239 - 931 pg/mL | 778 |
| Component | Standard Range | Your Value |
|---|
| FERRITIN | 11.1 - 264.0 ng/mL | 31.0 |
That looks good to me! I'm 3 lbs away from the weight Fuhrman recommends (for women, the formula he suggests is 95 + 4 x [the number of inches you are above 5 ft], so for me that's 129 lbs.
Here is my typical menu:
B: 4 oz cooked oat groats, 2 oz edamame or 4.5 oz yogurt, 6 oz fruit, 1/2 oz nuts/seeds
L: 4 oz beans, 6 oz non-starchy veggies any combo of raw and cooked, 6 oz fruit, 1/2 oz nuts/seeds
D: 6 oz beans, 14 oz non-starchy veggies any combo, 1/2 oz nuts/seeds
Food prep
cook up 6 oz dry oat groats into 4 servings.
cook up 1 lb beans into 8 servings, 4 4oz, 4 6oz
Does it sound boring? I really like it. For one thing, you vary the beans and the nuts and the fruit and the veggies every day and every meal. Once corn season arrives in mid-July, I will modify the plan to include starchy veggies! I should be at my goal weight then but even if not, I will eat corn!
