EXERCISE:
* Jog outdoors 5k in morning sunshine
* Lift biceps & triceps
WATER:
(2) × (32) = 64 oz (+)
EATS:
* boiled rolled oats w/ blueberries, splash of 30 calorie unsweetened almond milk
* watermelon
* Chef Kenny’s vegan restaurant: XL-crispy eggplant on bed of lettuce, brown rice, cup of miso soup, fresh cilantro salad w/ no oil, but add lemon instead
* fresh mango
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
The following starchy foods are high enough in calories that they can serve as the center of a meal:
Whole Grains
Barley
Oats
Brown Rice
Quinoa (Pronounced “Keen-wa”)
Buckwheat
Rye
Bulgur (Cracked Wheat)
Triticale
Couscous (Refined Wheat)
Wheat Berries
Corn
Wild Rice
Millet
Unrefined Flours
Barley
Rice
Buckwheat
Rye
Corn
Soy
Garbanzo Beans
Triticale
Lima Bean
Wheat
Oat
Whole Wheat Pastry
Potato
Egg-Free Pastas
Pastas come in many shapes including spaghetti, macaroni, lasagna noodles, flat noodles, spirals, wheels, alphabet noodles. Most of these are made from highly refined flours and therefore should play a small role in your diet.
Artichoke Pasta
Tomato Pasta
Corn Pasta (No Wheat)
Whole Wheat Pasta
Spinach Pasta
Rice Pasta (No Wheat)
Bean Pasta
Lentil Pasta
Asian Noodles
Most of these are made from highly refined flours and therefore should play a small role in your diet.
Bean Threads
Somen
Buckwheat Soba
Udon
Rice Noodles
Roots
Burdock
Sweet Potatoes
Celeriac (Celery Root)
Tapioca
Jerusalem Artichoke (Sunchoke)
Taro Root
Jicama
Water Chestnuts
Parsnips
White Potatoes
Rutabaga
Yams
Cassava
(Carrots, beets, turnips, daikon, and salsify are low in carbohydrates and calories and so are not considered starch staples.)
Winter Squashes
Butternut
Acorn
Hubbard
Banana
Pumpkin
Buttercup
Turban Squash
(Summer squashes usually cannot serve as the center of a meal because of their low calorie content. They are also lower in carbohydrates than winter squashes.)
Legumes
Beans:
Aduki (Azuki)
Red Kidney
Black
Mung
Fava (Broad)
Navy
Garbanzo (Chick-peas)
Pink
Great Northern
Pinto
Limas
White Kidney (Cannellini)
(Soybeans cannot be considered a starch staple because they are too high in fat to be allowed on the diet regularly.)
Lentils:
Brown
Red
Green
Peas:
Black-eyed
Split Yellow
Split Green
Whole Green
https://www.drmcdougall.com/education/free-mcdougall-program-legacy/starch-staples/
* 100% vegan, whole foods, starch based
* 100% organic with no oils, no alcohol
* 60-90% calories from starches.
* 5-35% from fruits
* 5-10% from veggies
* No other foods
* Drink water
* Drink beet juice before heavy workouts if going for a personal best with weight lifting.
Ninety year old Cornell University Professor Emeritus Dr. T. Colin Campbell has been dedicated to the science of human health for more than 60 years. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study – one of the most comprehensive studies of health and nutrition ever conducted, and recognized by The New York Times as the “Grand Prix of epidemiology” – Dr. Campbell’s profound impact also includes extensive involvement in education, public policy, and laboratory research.
EXERCISE:
* Jog outdoors 5k in morning sunshine
* Integrate oscillation training in my jog by some cutting left/right
WATER:
(2) × (32) = 64 oz (+)
EATS:
* grape nuts w/ blueberries, some XL-flakes, few thin sliced almonds, splash of 30 calorie unsweetened almond milk
* watermelon & some fresh jackfruit
* steamed brussel sprouts, pinto beans & veggie rice w/ white cream sauce made from potato, few cashews, vinegar & almond milk
* baked corn tortilla pieces w/ some fresh avocado
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
EXERCISE:
* Powerwalk indoors 4 miles, post meal
WATER:
(2) × (32) = 64 oz (+)
EATS:
* grapenut flakes w/ rolled oats, blueberries, peaches, banana, splash of 30 calorie unsweetened almond milk
* watermelon
* veggie sub sandwich on wheat w/ tomato, onion, bell pepper, cucumber, spinach, olives, yellow peppers, jalapeño, vinegar, black pepper & drizzle of homemade cream sauce (made of blended white meat sweet potato, few XL-cashews, apple cider vinegar, seasonings & almond milk)
* fresh jackfruit
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
EXERCISE:
* Jog outdoors 5k in morning sunshine
* Standing computer desk
WATER:
(2) × (32) = 64 oz (+)
EATS:
* wheatena w/ rolled oats, blueberries, strawberries, few thin sliced almonds, splash of 30 calorie unsweetened almond milk
* small amount of leftover veghetti w/ last piece of high fiber sourdough toast w/ avocado
* white sweet potato vanilla ice cream w/ unsweetened cacao powder
* restaurant veggie bowl Peruvian quinoa and brown rice, roasted barbacoa cauliflower, black beans, corn and fire-roasted red pepper succotash, cucumbers, pickled red onions, pico de gallo, cilantro, housemade guacamole (too much), only problem was the excessive amount of salt & likely small amount of added XL-oil
* at home I added steamed broccoli & low fat vegan creamy dressing (see photo) made in blender from boiled white sweet potato w/ very few XL-cashews, apple cider vinegar, seasonings & almond milk
* few red grapes
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed