“EVERYTHING” salad may include things like:
Romaine
Chicory
Broccoli
Cauliflower
Red Cabbage
Carrot
Beans (multiple varieties)
Chick peas
Bulgar wheat
Quinoa
Tomato
Celery
Onion (red, white, yellow, green)
Bell pepper
Potato
Sweet potato
Kale
Almonds (thinly sliced)
Fruit (blueberry, pomegranate, grape, craisin, cherry, peach, apple, pear, citrus, olive, etc)
Cucumber
Radishes
Turnip
Heart of Palm
Rice
Mushroom
Avocado
Etc
MEDITATION:
* Psalm 135 “The idols of the heathen are silver and gold, the work of men’s hands. They have mouths, but they speak not; eyes have they, but they see not; They have ears, but they hear not; neither is there any breath in their mouths. They that make them are like unto them: so is every one that trusteth in them.” vs 15-18
EXERCISE:
* Walk 30 minutes about campus, up/down stairs
* Standing lecture 2.5 hours
* Treadmill walk 2 hours while grading papers
* PT APP workout
– lower body / hip strengthening
– lower body stretch break
– seated lower body stretc
WATER:
(2) × (32) = 64 oz (+)
EATS:
* gfo smoothie
* vegan oilfree fajitas (onion, red & green pepper, mushroom, tomato) w/ side of black beans, rice, corn XL-chips, salsa, guacamole
* plain sparkling water w/ shot of soft XL-drink
* homemade choco-peanut oatmeal cookies (lowfat choco-peanut powder, rolled oats, dates, almond pulp, banana)
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
MEDITATION:
* Psalm 134
EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)
– lower body stretching (moderate)
* Walked another 30 minutes about campus, up/down stairs
* Standing lecture 2.5 hours
WATER:
(2) × (32) = 64 oz (+)
EATS:
* vampiro juice (beet, celery, orange, carrot, parsley. apple, & spinach)
* potato & pinto bean hash w/ salsa, steamed broccoli, ciabatta, avocado
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
To get the most out of your physical fitness routine, combine aerobic and muscle-strengthening exercises. Here’s how:
Aerobic/Cardio – 3-5 times per week
Why cardio?
Cardio makes you breathe harder and causes your heart to beat faster. It’s a great workout for your heart’s health.
Moderate-intensity activities: Do at least 2 ½ hours a week or five, 30-minute sessions. Activities to try include:
· Walking fast
· Dancing
· Playing doubles tennis
· Raking leaves
Vigorous-intensity activities: Do at least one hour and 15 minutes per week or three, 25-minute sessions. Activities to try include:
· Jogging
· Riding a bike on hills
· Jumping rope
· Swimming laps
Weight Training – 2 or more times per week
Why weight train?
Weight-bearing activities work your muscles against resistance or weight to strengthen your muscles, joints and even your bones. Do these exercises two or more times a week. You can gradually add weight as your fitness improves.
Don’t forget to target all major muscle groups. Activities to try include:
· Legs • squats • deadlifts • lunges • calf raises
· Hips • sidekicks • bridge with leg extensions • lunges
· Back • reverse crunch • superman • bent-over rows
· Stomach • crunches • planks
· Chest • chest press • fly • push-ups
· Shoulders • overhead press • front and lateral raises
· Arms • bicep curls • rows • push-ups
Remember: Maintaining proper form is key to effectiveness and injury prevention.
MEDITATION:
* Psalm 133 “Behold, how good and how pleasant it is for brethren to dwell together in unity!” vs 1
EXERCISE:
* Power walk around bldg & up/down stairs 45 minutes before lecture
* Standing Lecture 2.5 hours
* Walked another 20 minutes about campus, up/down stairs
* PT APP workout
– lower body / hip strengthening (moderate)
WATER:
(2) × (32) = 64 oz (+)
EATS:
* fresh grapefruit w/ drizzle of honey
* leftover chipotle veggie noodle soup
* potato tostada (baked) w/ one stewburger combined w/ boiled potato & salsa, tomato, avocado and chopped romaine, chicory, broccoli stalk, cauliflower, red cabbage, carrot & some Grain & Celery salad
* sparkling lime water w/ shot of soft XL-drink
* few walnuts
* rolled oats, spelt flakes w/ strawberries, blueberries & splash of (1:5 ratio of almond to water) almond milk
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed
The size of a man’s waistband is a better predictor of cancer risk than traditional body mass index (BMI) measurements, research has found.
For decades, doctors have relied on BMI scores to diagnose obesity and the subsequent increased risk of cancer.
But now, experts believe measuring waist circumference is a more accurate way to predict cancer risk in men and as effective as BMI in women.
https://www.yahoo.com/lifestyle/waist-size-better-predictor-cancer-060100015.html
1. Read Aloud Regularly
2. Mirror Work + Record Yourself
3. Write by Hand
4. Crosswords Beat Brain Apps
5. Think Before You Speak—Literall
https://www.superage.com/articles/a-workout-for-your-most-important-muscle
MEDITATION:
* Psalm 132 “I will abundantly bless her (Zion’s) provision: I will satisfy her poor with bread. I will also clothe her priests with salvation: and her saints shall shout aloud for joy.” (vs 15,16)
EXERCISE:
* Power walk 5k indoors
* PT APP workout
– lower body / hip strengthening (moderate)
* Stationary bicycle indoors 30 minutes
WATER:
(2) × (32) = 64 oz (+)
EATS:
* few walnuts
* rolled oats w/ spelt flakes w/ strawberries, blueberries, banana & splash of (1:5 ratio of almond to water) almond milk
* bowl of Mediterranean Crunch salad, Grain & Celery salad, blueberries (no dressing) w/ bread stix, baked corn tortilla chips & guacamole
* peach cobbler topped w/ rolled oats, date, cinnamon, almond pulp left from making almond milk
* raw baby carrots, raw broccoli, 3 almonds
… SUN HAS SET …
Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed