I Think I Want to Begin

rosestring

Okay, so I might have found my breaking point when it comes to my weight. I only weigh 160, but I want to lose at least 30. I realize I wouldn't lose 30 if I followed ETL, but I think I want to try this lifestyle. However, here are some concerns:

1. I go to others' houses a couple times a week. What happens when they only have processed food? Could I still eat what seemed to be the best options and just follow ETL whenever I am at home? Would eating non-approved ETL even just that little still throw me off completely? Like, would all of my cravings automatically come back?

2. I don't know how to begin. What did your week 1 meal plan look like for the first week?

3. I'm not a huge fan of salads. I can eat them with tasty dressings, but obviously those are off limits. Do you get used to and develop a taste for them?

Thanks!

tdh1991

Rosestring those are all very good questions. Only you know the best answers but I can share my experience.

To start I would recommend getting the book Eat for Health. When my husband and I first started this diet we had major gastric distress. Also, start a very good probiotic such as VSL#3 or Klaire Labs Ther-Biotic Complete. You can also use digestive enzymes for awhile if necessary Integrative Therapeautics Similase digestive Enzymes.

You will probably go thru detox the first 1-2 weeks. Headaches, gastic distress, etc. but I promise you will get through it and this lifestyle is definitely worth it.

1. Very difficult to eat at other peoples houses. Bring an ETL friendly dish and eat before you go. I have issue with food so even a little cheating throws me off for a week. Non ETL food is designed to create cravings and addiction. So if you are a person who has food addictions cheating can set you off. If you are someone who can plan a cheat day without setting off a binge then go ahead.

2. you can join his website for $3 a month. On the website is lots of recipes and even a few menu plans. Also, his books has that as well. Recently, I went vegan no meat, no wheat, no dairy and added greens to every meal even breakfast.

tdh1991

breakfast:
strawberries, orange, and melon sprinkled with ground flaxseeds

Lunch:
mixed green salad topped with beans and balsamic or flavored vinegar
portobello=red pepper pita
1 large portobello mushrooms, stems removed
red onion, thinly sliced
1 whole wheat pita
arugula leaves
red peppers


for the tahini spread:
3/4 cup raw tahini
1/2 cup water
1 tbs fresh lemon juice
1 medjool date or 2 deglet noor dates, pitted and chipped
1 clove garlic, chopped
1 tbs dr fuhrman's begizest or other no salt seasoning
1 tsp bragg liquid aminos or low sodium soy suace
I added fresh oregano
preheat the oven to 375 degrees; arrange the mushrooms and onion on a baking sheet and roast until tender 15 to 20 minutes
meanwhile, make the tahini spread by blending all the ingredietns together in a food processor or blender until creamy.
When the mushrooms and onions are don, split the pitas in half horizontally and warm slightly. spread generous amount of the tahini spread on the top half of each pita. place 1/2 cup arugula, 1 mushroom cap (pat dry with paper towels to absorb any excess liquid)
and one quarter of the onion and roasted red pepper on the bottom half of each pita. Assemble to make sandwich

tdh1991

day 1 contd
Dinner:
Mixed greens and watercress salad with red peppers and tofu ranch dressing or just balsamic vinegar

golden Austrian cauliflower cream soup
1 head cauliflower, cut into pieces
3 carrots, coarsely chopped
1 cup coarsely chopped celery
2 leeks, coarsely chopped
2 garlic cloves, minced
2 tbs no salt seasoning
2 cups carrot juice
4 cups water
12 tsp nutmeg
1 cup raw cashews
5 cups chopped kale leaves or baby spinach
( i would add fresh herbs)

Place all the ingredients except the cashews and kale in a pot. Cover and simmer for 15 minutes until the vegetables are just tender. Steam the kale until tender. If using spinach no need to steam. In a food processor or blender, blend two-thirds of the soup liquid and vegetables with the cashews until smooth and creamy. return o the pot and stir in the steamed kale or raw spinach.


strawberries sprinkled with cocoa powder or carob powder

tdh1991

dAY 2:
breakfast:
quick banana breakfast to go serves 2
2 cup fresh or frozen blueberries
2 banana, sliced
1/2 cup old fashioned rolled oats
1/3 cup pomagranate juice
2 tbs chopped walnuts
1 tables raw sunflower seeds
2 tbs dried currants (optional)

Combine all the ingredients in a microwave proof bowl. heat in the microwave for 3 minutes.


Lunch:
raw vegetables: carrots, red bell peppers, and celery
steamed broccoli with seasame ginger sauce or red lentil sauce
melon or other fresh fruit

red lentil sauce: serves 4

1/2 cup dried red lentils
1 medium onion, chopped
1 clove garlic, chopped
1 1/2 cups carrot juice
1 tbs no salt seasoning
1 tsp ground cumin
1/2 tsp balsamic vinegar


place the lentils, onion, garlic, and carrot juice in a small saucepan. bring to a boil, cover and simmer for 20 to 30 minutes, until the lentils are soft and pale. add more carrot juice if needed. blend the cooked lentil mixture, no salt seasoning, cumin, and vinegar in a food processor or blender to a smooth puree. add more carrot juice id it is too thick

Dinner;
salad with lemon juice and shredded pear
Chard and Vegetable medley; serves 4
1/2 cup water, divided, plus more as needed
4 cloves garlic minced
1 med. onion coarsely chopped
2 tbs no salt seasoning
1 tsp Spike salt free seasoning
4 small yello squash, cut into 1/2 inch thick slices
2 bunches red or green swiss chard, tough stems removed and leaves coarsely chopped
1 large red bell pepper, seeded and cut into 1/2 inche pieces
1 cup cherry tomatoes cut in half
2 tbs balsamic vinegar

place 1/4 cup of the water, garlic, onion, seasoning, and yellow squash in a large soup pot. Simmer until the onion is soft, about e minutes, adding more water if necessary. Add the swiss chard, bell pepper, tomatoes, and remaining 1/4 cup water. Cover and simmer for about 23 minutes, until the vegetables are tender. Remove the vegetables with a slotted spoon. Add the balsamic vinegar to the pot and reduce over high heat until syrupy. pour over the vegetables.

jeanna's peach freeze
1 ripe banana, frozen
3 peaches or nectarines, peeled and pitted
2 medjool dates or 4 deglet norr dates, pitted
1/4 cup vanilla soy, hemp, or almond milk
1/8 tsp cinnamon

blend all the ingredients in a high powered blender until smooth and creamy
(to freeze banana, peel,cut into thirds and wrap in plastic wrap 24 hours in advance)

In his books and on website lots of salad dressing recipes.

tdh1991

Day 3
Breakfast: Eat your greens fruit smoothie
5 oz baby spinach
1 banana
1 cup frozen or fresh blueberries
1/2 c. unsweetened soy or almond milk
1/2 c. pomegranate juice or other unsweetened fruit juice
1 tablespoon ground flaxseeds
Blend all ingredients in a blender until smooth and creamy.

Lunch: black Bean Mango salad
serves 3
1 mango, peeled, pitted, and cubed
2 tbs chopped fresh cilantro
4 green onions, thinly sliced
1 medium red bell pepper, seeded and chopped
1/2 cup frozen corn, thawed, or fresh corn off the cob
3 cups cooked black beans or 2 (15 oz can no or low salt black beans, drained and rinsed)
3 tbs fresh lime juice
1 tsp minced fresh garlic
1 tsp dried oregano or fresh oregano 1-2 tbs
1 tsp ground cumin
dash chilli powder
9 cups chopped romaine lettuce.

Mix all ingredients except the lettuce in a bowl. Let stand for at least 15 minutes. Serve on a bed of lettuce

pineapple or other fresh fruit

Dinner: romaine and arugula salad with apple pie dressing
2 apples, peeled and cored
1/4 cup fresh squeezed oj
cinnamon to taste
blend all the ingredients in a food processor or blender until smooth and creamy.

dr. fuhrman's famous anti-cancer soup

Dr. Fuhrman’s Anti Cancer Soup (From Eat To Live) With A Low Fat Vegan Chef Twist
(makes a ton of soup and my husband and I do not like this soup)
Total Time: 1 h 30 min

Serves 12

Ingredients:

1 cup dried split peas (green)
4 cups/1 L filtered water
4 large onions
4 large zucchinis or 8 small
3 medium leeks
leafy greens, broccoli or cauliflower (optional, about 2 bunches)
5 lbs./2.26 kg carrots
2 heads of celery
1 cup raw cashews (un-roasted, unsalted)
1 lb/454 g mushrooms
2 tsp granulated garlic powder (his recipe has 2 tbsp VegiZest)
2 bay leaves (my addition)
1- 1 1/2 tsp Herbamare or salt (my addition)

In a large 6 qt soup pot add 4 cups/1 L of water and the split peas and bring to a boil. Slice off the tops of the onions, shave off the roots and peel the outer skins and place them into the pot whole. (Update: Fuhrman now recommends cutting the onions up so their enzymes can react while cooking as this increases their nutrition.) Cover with a lid to start the steaming process. Once at a boil reduce heat to medium low.

Peel the zuchinnis, and place in the pot uncut. (If they are large cut them in half lengthwise). Cut the bottom roots off the leeks and slice them up the side so each leaf can be thoroughly washed, because leeks have lots of dirt hidden inside. (This is a good tip, I found a little worm in one of my leaves. Gross.) Cut off the top inch of the leeks and discard. Then place the entire leek (leaves uncut) into the pot and cover again.

Peel the carrots. (If they are organic, this is optional) Whew that was hard…Juice the carrots in a juicer.

Wash the celery and cut off the tops and bottoms.
Juice celery in a juicer.
Add the juices to the pot.

I got a 1 lb pack of mixed mushrooms for variety. Really it was just a few different mushrooms on top of a layer of dirty white mushrooms… Marketing can be deceptive!

While the soup is simmering, clean the mushrooms with a mushroom brush. Cut and slice up the mushrooms. By the time you get to this stage, the zucchini, leeks, onions should be soft. If they aren’t just keep cleaning and chopping the mushrooms.

Ladle some of the liquid from the pot into a Vitamix or food processor. Use tongs to remove the soft onions, zucchini, and leeks. Be careful to leave the split peas or beans in the bottom of the pot.

In a few separate batches, completely blend together the onions, zucchini, and leeks. Pour the blended mixture back into the pot.

Add more soup liquid (lots) and cashews to the mixture, and blend in.

Return the blended, creamy mixture back to the pot.

Add the sliced mushrooms and bay leaves. Simmer another 20-30 minutes until mushrooms are tender.

(This time I used to cleaned my kitchen, which now looked like a soup bomb went off in it! The funny part is, this is EXACTLY what Dr. Fuhrman and his wife do too. See how this recipe is obviously designed by a man? Very practical. haha)

Season to taste with granulated garlic and Herbamare or other salt free seasonings if desired.

Remove bay leaves and serve. (Now that your kitchen is clean you can sit down, relax and enjoy!)

tdh1991

Day 4
breakfast: fresh fruit

Lunch: mixed green salad topped with white beans and walnuts and dijon date dressing
dijon date dressing/dp[ serves 4
1 cup water
1/3 cup raw cashew butter or 2/3 cups raw cashews
4 tbs balsamic vinegar
2 tbs no salt seasoning
2 tbs dijon mustard
4-6 dates, pitted
12 cloves garlic, minced
Blend all the ingredients in food process or blender until smooth and creamy.

fresh of frozen berries

Dinner: raw vegetables (string beans, carrots, broccoli, and peppers_
simple guacamole serves 4
2 ripe avocados, peeled and pitted
1/2 cup finely chopped onon
1/4 cup minced fresh cilantro
2.tbs fresh lime juice
1/4 tsp ground cumin
1/3 tsp feshly ground black pepper

using a fork, mash the avocados in a small bowl. add the remaining ingredients and stir well. cover and chill.

Lisa's lovely lentil stew serves 4
2 cups dried lentils
6 cups water
1/2 medium onion, finely chopped
1/8 tsp black pepper
1 tsp dried basil or handful fresh basil
3 large ripe tomatoes, chopped
1 celery stalk, finely chopped
Place the lentils, water, onion, pepper, and basil in a pot and simmer for 30 minutes. Add the tomato and celery and simmer for an additional 15 minutes, or until the lentis ae tender.

collards and carrots with raisins serves 4
4 bunches collar greens, tough stems and center ribs removed and leaves chopped
4 carrots grated
1 medium cucumber
1/2 cup raisins
1/4 cup raw almond butter
2 tsp balsamic vinegar
1 tsp nutritional yeast
black pepper to taste
Steam the collard greens for 15 minutes. add the grated carrot and steam for another 5 minutes. Remove from pan and place in a bowl. Blend the remaining ingredients until smooth in a blender or food processor. Add the sauce to the collards and carrots and toss.

tdh1991

Day 5
breakfast
blue apple nut oatmeal
1 2/3 cups water
14 tsp cinnamon
13 cup old fashioned rolled oats
2/ tbs dried currants
1 cup fresh or frozen blueberries
1 banana, sliced
1 apple, peeled, cored, and chipped or grated
2 tbs chopped walnuts

In a sauce pan, combine the water, cinnamon, oats, and currants. Simmer until the oatmeal is creamy.
Add the blueberries and banana. Cook for 5 minutes, or until hot, stirring constantly. Min in the apples and nuts.

Dinner: romaine and napa cabbage salad with lemon or flavored vinegar

Thai vegetable curry pg 191-192 Eat to live
4 cloves garlic, finely chopped
2 tbs finely chopped fresh ginger
2 tbs chopped fresh mint
2 tbs chopped fresh basil
2 tbs chopped fresh cilantro
2 cups carrot juice
1 medium red bell pepper, seeded and thinly sliced
1 large eggplant, cut into 1 inch cubes
2 cups green beans cut into 2 inch pieces
3 cups sliced shiitake mushrooms
1 can bamboo shoots, drained
2 tbs no salt seasoning
1/2 tsp curry powder
2 cups watercress leaves, divided
3 tbs unsalted natural chunky peanut butter
2 pounds firm tofu, cut into 2/4 inch thick slices
1/2 cup light coconut millk
1/2 cup raw cashews, chopped
chopped fresh mint, basil, or cilantro leaves for garnish

Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, no salt seasoning, curry powder, and 1 cup of the water cress in a wok or


lunch
bean enchiladas servves 4
1 medium green bell pepper, seeded and chopped
1/2 cup sliced onion
1 8 oz can tomato sauce,
2 cups cooked or canned low sodium black beans, drained and rinsed
1 cup corn
1 tbs chopped fresh cilantro
1 tbs chilli powder
1 tsp ground cumin
1 tsp onionpowder
1/8 tsp cayenne pepper
6-8 corn tortillas
Saute the bell pepper and onion in 2 tbs of the tomato sauce until tender. Stir in the remaining tomato sauce, beans, corn, cilantro, chili powder, cumin, onion powder, and cayenne; simmer for 6 minutes. spoon about 1/4 cup of the bean mixture on each tortilla and roll up. serve as is or bake for 16 minutes in 375 degree oven
papaya with lime or other fresh fruit
edamame with no salt seasoning

Dinner: romaine and napa cabbage salad with lemon or flavored vinegar

Thai vegetable curry pg 191-192 Eat to live
4 cloves garlic, finely chopped
2 tbs finely chopped fresh ginger
2 tbs chopped fresh mint
2 tbs chopped fresh basil
2 tbs chopped fresh cilantro
2 cups carrot juice
1 medium red bell pepper, seeded and thinly sliced
1 large eggplant, cut into 1 inch cubes
2 cups green beans cut into 2 inch pieces
3 cups sliced shiitake mushrooms
1 can bamboo shoots, drained
2 tbs no salt seasoning
1/2 tsp curry powder
2 cups watercress leaves, divided
3 tbs unsalted natural chunky peanut butter
2 pounds firm tofu, cut into 2/4 inch thick slices
1/2 cup light coconut millk
1/2 cup raw cashews, chopped
chopped fresh mint, basil, or cilantro leaves for garnish

Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, no salt seasoning, curry powder, and 1 cup of the water cress in a wok or large skillet. Bring to a boil, cover and simmer, stirring occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish if desired.
Serve over brown rice or quinoa. Frozen vegetables may be used in place of fresh.

cantaloup slush
1 cantaloupe, rind removed, seeded and cut into pieces
2 cups ice
6-8 ,medijool dates, pitted
blend all the ingredients in a high powered blender until smooth
variation: use peaches or nectarines instead of cantaloupes

or

Strawberry Banana Ice Cream
www.DrFuhrman.com

Serves: 4
Preparation Time: 5 minutes

Ingredients:
3 ripe bananas, peeled and frozen in advance
1/3 cup soy, hemp or almond milku
1 tablespoon ground flax seed
1/2 teaspoon vanilla extract

Instructions:
Blend all ingredients in a high-powered blender until smooth and creamy.
Add additional non-dairy milk if needed to adjust consistency.
Place the garlic, ginger, mint, basil, cilantro, carrot juice, bell pepper, eggplant, green beans, mushrooms, bamboo shoots, no salt seasoning, curry powder, and 1 cup of the water cress in a wok or
large skillet. Bring to a boil, cover and simmer, stirring occasionally, until all the vegetables are tender. Mix in the peanut butter. Add the tofu, bring to a simmer, and toss until hot. Add the coconut milk and heat through. Top with the remaining 1 cup watercress and the cashews. Garnish if desired.
Serve over brown rice or quinoa. Frozen vegetables may be used in place of fresh.

cantaloup slush
1 cantaloupe, rind removed, seeded and cut into pieces
2 cups ice
6-8 ,medijool dates, pitted
blend all the ingredients in a high powered blender until smooth
variation: use peaches or nectarines instead of cantaloupes

or

Strawberry Banana Ice Cream
www.DrFuhrman.com

Serves: 4
Preparation Time: 5 minutes

Ingredients:
3 ripe bananas, peeled and frozen in advance
1/3 cup soy, hemp or almond milku
1 tablespoon ground flax seed
1/2 teaspoon vanilla extract

Instructions:
Blend all ingredients in a high-powered blender until smooth and creamy.
Add additional non-dairy milk if needed to adjust consistency.

tdh1991

3. Make you own tasty dressings 1-2 x week. or try to find a few healthy store bought dressings but not really recommended. For a long time I just used balsmic vinegar or lime juice for dressing but recently starting using his dressing recipes.

Easy Avocado Dressing
www.drfuhrman.com

Serves: 4
Preparation Time:

Ingredients:
2 avocados
1 lime, juiced
1 clove garlic, minced
1/4 cup minced onion
2 tablespoons nutritional yeast
1/8 teaspoon cayenne pepper or more to taste
1/4 cup water

tdh1991

Instructions:
Place all ingredients in a blender or food processor and puree until smooth. Add additional water if needed to adjust consistency.

Hope this info helps.

Mihani

Terri you are awesome!

rosestring

I don't have time to look all of that over in detail tonight, but oh my god! Thank you so much. I cannot thank you enough. I will definitely have to try some of these and will get back to you. Sorry that I don't have more feedback for you, but please know I am appreciative.

whats_her_name

I have a thing with salads too. Not a huge fan.

Having said that, I do have a few favorites:

First of all, when I say lime juice or lemon juice, that means to squeeze the juice from the fresh fruit. And I don't say how much, because I always just use a whole fruit (at least).

Guacamole Salad
First, I mix guacamole (avocado, garlic, tomatoes, lime juice).
Then I add diced green onion, diced red pepper and diced celery with some chopped lettuce (or spinach). Then I toss it all together until the whole thing is coated with guacamole. Yum!

Taco Salad
I mix my own Taco seasoning so I can omit the salt (it's from the Oh She Glows cookbook - a cookbook I highly recommend)
1 tbsp chili powder
1½ tsp ground cumin
1 tsp smoked sweet paprika or ½ tsp regular paprika
½ tsp cayenne pepper, plus more as needed
1¼ tsp fine-grain sea salt
½ tsp ground coriander
I cook some black beans with the Taco Seasoning.
Then, I make some homemade salsa (or pico de gallo). Dice up some tomatoes, red onion, cucumber, and cilantro. Mix it all together with some lime juice (or lemon juice - I'll use whatever I have in the fridge, but lime first if I have it).
Then I chop up some romaine lettuce and I add the salsa, and the black bean mix along with some cubed avocado and some crushed tortilla chips (organic with no salt added).

I highly recommend Chickpea Salad - but it does contain oil in the form of vegannaise... But it's really good for when you're hankering for a good chicken/tuna/egg salad substitute... You can have it in bread for a sandwich (if you're willing to let that be your whole carb allotment for the day), and I've often chopped up some romaine and tossed it as a salad. Very tasty.

She's also got a vegan Caesar salad recipe, but I have yet to try it. I know I should, because that used to be my favorite salad. Don't know why I haven't yet...

While I'm at it, I'll just go ahead and say that every single recipe on the Oh She Glows website (and in the cookbook) have been wonderful - I have yet to find one that I don't like.

Anyway, I hope these ideas help!!