EXERCISE:
# rest (again)
WATER: (goal: > 75)
(3.5) × (25.4) = 88.9 oz
EATS
* date
* naked brc burrito (black & pinto beans, rice, cabbage, cilantro, red & green salsa)
* 1 corn tortilla
* baked from frozen (XL-prefried) steak fries w/ XL-catsup
* grapes
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# rest (again)
WATER: (goal: > 75)
(3) × (25.4) = 76.2 oz
EATS
* oatmeal made w/ water, stewed homegrown peaches, splash of almond milk
* grapes
* corn
* XL-peanut butter & sliced banana on whole wheat
* steamed red & green cabbage, carrots, broccoli, snap peas cooked in thinned vegan split pea soup (w/ XL-salt)
* apple sauce
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# rest again today
WATER: (goal: > 75)
(3) × (25.4) = 76.2 oz
EATS
* oatmeal made w/ water, stewed homegrown peaches, splash of almond milk
* banana
* split pea/XL-avocado /salsa/lemon guacamole (see photo) w/ raw cauliflower & corn chips (had XL-oil & salt)
* steamed broccoli, cauliflower & carrots covered w/ vegan split pea soup (w/ XL-salt)
* cherries
* XL-soda (nearly kicked this lousy sore throat… soda bad, but feels *great* on my throat!)
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# rest today
WATER: (goal: > 75)
(4) × (25.4) = 101.6 oz
EATS
* apple sauce w/ blueberries
* banana
* steamed broccoli, cauliflower & carrots covered w/ vegan split pea soup (w/ XL-salt) & lemon
* cherries
* grapes
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# neighborhood walk 45 min
WATER: (goal: > 75)
(4) × (25.4) = 101.6 oz
EATS
* oatmeal made w/ water, topped w/ peaches stewed in date paste, blueberries & splash of almond milk
* baked potato topped w/ vegan cheez sauce & dry sauteed green & red cabbage, kale, broccoli slaw, carrots
* cherries
* grapes
* split pea soup (has XL-salt)
* carbonated beverage w/ XL-sugar (to soothe sore throat)
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# kickbox 60 min
WATER: (goal: > 75)
(3) × (25.4) = 76.2 oz
EATS
* apple sauce w/ fresh blueberries
* tangy veggie pasta tomato-cheez sauce (tomato sauce, vegan cheez sauce, green salsa, dry sauteed onions, green & red cabbage, kale, broccoli slaw, carrots) served over…
* steamed baby brussel sprouts cooked w/ high fiber spaghetti, topped w/ nutritional yeast
* XL-root beer
* peaches stewed in date paste topped w/ blended frozen banana, splash of almond milk & cocoa powder (ice dream)
Cmmt: XL indicates uncommon extravagantly luscious foods
Figured you’d enjoy this:
Question. My Cholesterol is Just Fine. My Weight’s Fine, I Exercise, and I Eat a Healthy Mediterranean Diet. Why in the World Would I Need to Eat This Way (Esselstyn nut & oil free plant based diet)?
Short Answer from Dr. Esselstyn: Unless you are one of the lucky few and none of your relatives have ever had vascular disease and they all lived to be a healthy 100, then you more than likely already have some degree of vascular disease. Unless, of course you’ve been eating like the Papua New Guinea Highlanders or the Tarahumara Indians all your life.
There are countless autopsy studies (click here for a few) of young adults from age 15-34 showing that everyone who eats our Western diet has heart disease. It’s a given.
If you eat a healthier Mediterranean diet with olive oil, fish & chicken you’re better off than someone who is eating cheeseburgers & fries–and you may be able to put off the likelihood of getting those nasty imperceptible tiny strokes (Dr. Megan Cleary of California examined over 11,000 MRIs of the brains of 50 year olds & found many had tiny white spots that indicated that they had unknowingly experienced tiny, imperceptible strokes. These “brain attacks” have the same history and cause as heart attacks), heart disease or vascular problems until your mid-70s or 80s–but just think about spending your last years in a wheelchair, immobile, befuddled, and mute–or think about the erectile dysfunction, slowed mobility, balance and cognitive problems that are all caused by impaired circulation and could be prevented.
And then there’s a whole host of other problems, like diabetes, hypertension, arthritis, constipation, and some cancers that could be avoided if you changed your diet. Not to mention the side effects to all the medications you’ll likely end up taking to keep heart disease, diabetes, hypertension, aortic valve stenosis, and erectile dysfunction at bay. Diet can do a much better job.
EXERCISE:
# power-walk 70 minutes
WATER: (goal: > 75)
(3) × (25.4) = 76.2 oz
EATS
* cherries
* oatmeal made w/ water, strawberries, splash of almond milk
* baked potato discs (spritzed w/ coconut XL-oil spray), sliced radishes, baby carrots, XL-catsup, Frito bean dip
* tangy veggie pasta tomato-cheez sauce (tomato sauce, vegan cheez sauce, dry sauteed green & red cabbage, kale, broccoli slaw, carrots) – love it! Served over…
* steamed baby brussel sprouts cooked w/ high fiber spaghetti
* raw baby carrots
* XL-root beer
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISE:
# walk about 60 minutes
WATER: (goal: > 75)
(2) × (25.4) = 50.8 oz (yikes!)
EATS
* rolled oats, bran flakes, blueberries, strawberries, almond milk
* small round whole wheat toast w/ boysenberries jam w/ XL-sugar from Shelley’s kitchen
* chopped green salad w/ beans, rice, green & red salsa
* chili beans (pintos, garden tomatoes, red peppers, onions, button squash, seasoning, tempered hot pepper powder w/ bit of XL- sugar)
* corn
* two XL-root beers
EXERCISE:
# Community Garden harvest 1.5 hrs
# online conference tread mill desk walk 45 min
WATER: (goal: > 75)
(3) × (25.4) = 76.2 oz
EATS
* oatmeal made w/ water, fruit, few shredded XL-almonds
* chili beans (pintos, garden tomatoes, red peppers, onions, button squash, seasoning, tempered hot pepper powder w/ bit of XL- sugar)
* corn
* corn bread (corn meal, unbleached XL-white flour, baking powder, almond milk, unsweetened apple sauce, XL-maple) w/ XL-avocado
* bit of quinoa salad
Cmmt: XL indicates uncommon extravagantly luscious foods