MEDITATION:
* Psalm 119 (vs 46-60) again
EXERCISE:
* Walk-about on campus & stairs 20 min
* PT APP workout
– lower body / hip strengthening (moderate)
WATER:
(2) × (32) = 64 oz (+)
EATS:
* rolled oats, wheatena, blueberries w/ one oatmeal XL-cookie
* vegan arroz con “pollo”, one pot w/ mushrooms, another w/ soycurls & both w/ lots of brussel sprouts
* rice-sourdough toast w/ avocado
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
MEDITATION:
* Psalm 119 (vs 31-45) again
EXERCISE:
* Powerwalk indoors 4 miles w/ facial lymphatic massage
* Total Gym 30 min full body routine
https://projectwaistline.com/?p=45739
* PT APP workout
– lower body / hip strengthening (moderate)
WATER:
(2) × (32) = 64 oz (+)
EATS:
* spelt flakes w/ peaches
* chopped salad w/ following ingredients:
– Mediterranean Crunch salad
– Grain & Celery salad
* black beans (w/ mushroom, tomato, chipolte chile), served over brown lemon-rice w/ 3-2-1 dressing & multi-grain avocado sourdough toast
… SUN HAS SET …
* Mexi-bowl of pinto beans, rice, cilantro, onions, avocado, salsa
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
[Ed: These are only estimates, just to provide compare & contrast info.]
Oils 100%
Walnut = Brazil nut 89%
Avocado 84%
Almond 77%
Cashew nut 71%
Flaxseed 71%
Peanuts 70%
Salmon 50%
Beef = Pork 60%
Soybeans 40%
Chicken = turkey roasted breast 37%
Hemp seeds 30%
Sunflower seeds – raw 22%
Peanut Butter – no added oils 22%
Oatmeal 16%
Quinoa 14%
Garbanzo beans 13%
Olive (whole, black) 11%
Corn = Millet 10%
Tahini 10%
Spinach 9%
Barley = brown rice 6%
Almond Pulp (acquired from filtering homemade almond milk) ~ 4% (9.6÷240g)
Green beans & peas 5%
Black beans 4%
Lentils 3%
Fruits 3-5%
– Apple 3%
– Banana 4%
– Blueberry 5%
– Watermelon 4%
– Orange 2%
Plain Peanut Butter powder like PB Pure 2%
Carrots = tomato 1%
Brown Basmati rice 1 to 3%
White rice 1.3%
Potato=sweet potato 1%
Almond milk (homemade 1:5 ratio water to raw almonds) 1%
Thumbnail: Dr John McDougall, the best doctor who ever lived. The Mcdougall diet = 90% of calories from starch. 5% from fruits. 5% from vegetables.
MEDITATION:
* Psalm 119 (vs 31-45)
EXERCISE:
* Walk-about on campus & stairs 20 min
* PT APP workout
– lower body / hip strengthening (moderate)
WATER:
(2) × (32) = 64 oz (+)
EATS:
* leftover sugar cherry pie using Chef AJ crust, adding almond paste (pulp) to bottom crust dough
* chopped salad w/ 321 Dressing & following ingredients:
– Mediterranean Crunch salad
– Grain & Celery salad
* black beans (w/ mushroom, tomato, chipolte chile), served over brown lemon-rice, multi-grain sourdough avocado toast
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
MEDITATION:
* Psalm 119 (vs 16-30) – amazing to meditate here upon all the different synonyms for His “law”: word, commandment, testimony, statute, judgment, etc, etc
EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)
WATER:
(2) × (32) = 64 oz (+)
EATS:
* six small choco-mint XL-cookies
* organic spelt flakes w/ few XL-canned peach halves & 4:1 ratio almond milk
* banana snickers (I never really ate snicker candy bars before, but this is nice – banana, reconstituted lowfat unsweetened cocoa-peanut powder, walnuts)
* black beans (w/ mushroom, tomato, garlic, chipolte chile), served over brown lemon-rice w/ side of multi-grain avocado sourdough toast
* few peanuts (remove from shells) w/ few choco-mint XL-cookies
* chopped salad w/ following ingredients:
– Mediterranean crunch salad
– Costco grain & celery salad
* home-assembled low sugar cherry pie (to honor Geo Washington) using Chef AJ crust idea, however use almond paste (pulp filtered from homemade almond milk) in bottom crust (pulp is only 4% fat)
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
MEDITATION:
* Psalm 119 (vs 1-15)
EXERCISE:
* Bicycle outdoors 2 hours
* PT APP workout
– lower body / hip strengthening (moderate)
* Dermaroll face/neck (treatment 8)
WATER:
(2) × (32) = 64 oz (+)
EATS:
* six small choco-mint XL-cookies
* open-face sandwich w/ patties made of mashed boiled potato, salsa, chopped romaine, chicory, broccoli stalk, cauliflower, red cabbage, carrot, Costco grain & celery salad, avocado, mustard
* side of steamed brussel sprouts
* plain sparkling water w/ shots of soft XL-drink
* few peanuts (remove from shells)
* boiled black beans w/ garlic & chipotle sauce, airfried potato cubes, tomato & avocado
* sliced oranges
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
Many years ago, I was a 253 blob of a man with a cholesterol of 420. My best friend was a doctor who told me to just watch what I eat. That was the problem—everything I saw, I ate!
Biking and working out became an obsession, but you can’t outwork a bad diet. So, I read and researched again. I found the work of T. Colin Campbell, Dr. Ornish, Dr. Esselstyn, Dr. Barnard and all those who believe in a plant based whole food diet. I even read How Not To Die by Dr. Gregor. I sucked the information in like a sponge.
Somehow while searching YouTube, I discovered Dr. McDougall. How lucky for me because The Starch Solution was my solution! So easy, so tasty, no limitations on volume and all comfort food…heaven at last! And the weight melted off of me.
https://www.drmcdougall.com/education/star-mcdougall-stories/sheldon/