Category: Meal & Workout Journal

MEDITATION:
* Psalm 10

EXERCISE;
* Jog 5k outdoors
* PT (physical therapy) workouts:
– hip/pelvic floor
– tailbone/lower back
– neck/shoulders/upper back
* Recumbent bicycle 30 minutes

WATER:
(2) × (32) = 64 oz (+)

EATS:
* bowl of rolled oats, grapenut nuggets, spelt flakes, lots of backyard pomegranate &  homemade almond milk
* sliced orange & peach
* bowl of white mashed potato topped w/ bbq soycurls and steamed from frozen Mediterranean veggies (asparagus, artichokes, cauliflower, bell peppers, red onions, yellow carrots)
* red grapes

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

MEDITATION:
* Psalm 9

EXERCISE:
* Lift lower body
* Glute & Core PT (Physical therapy) exercise
* 4 mile indoor powerwalk
* Lower back PT (physical therapy) exercise

WATER:
(2) × (32) = 64 oz (+)

EATS:
* bowl of grapenut nuggets, spelt flakes, pomegranate, homemade almond milk, banana
* homemade chipotle black beans w/ brown basmati rice, onion, sweet pepper, tomato, mushroom
* steamed broccoli
* multi-grain sourdough toast  w/ lowfat peanut butter (made from pb powder) & my son’s homemade low-sugar apricot jam!

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Interval training (jog & sprints) 5k outdoors
* Lift chest & back
* Lower back PT (physical therapy) exercise

WATER:
(2) × (32) = 64 oz (+)

EATS:
* bowl of rolled oats, grapenut nuggets, spelt flakes, pomegranate, strawberries, homemade almond milk, banana
* stewburger on multi-grain sourdough w/ tomato, arugula, sweet peppers, red onion, avocado, nacho cheez, mustard
* steamed broccoli w/ low sodium  chili-con-limón
* two small almond meal cookies

… SUN HAS SET …

* small piece of sourdough toast w/ lowfat peanut butter (made from pb powder) & my son’s homemade low-sugar apricot jam

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Walk-about outdoors & stairs 15 minutes
* Standing lecture 2 hours
* Lower back PT (physical therapy) exercise – amazing results when I do these daily!

WATER:
(2) × (32) = 64 oz (+)

EATS:
* leftover oilfree lemony spaghetti salad w/ loads of fresh veggies (boiled potato, radishes, cucumber, celery, tomato, avocado, broccoli, oilfree dressing)
* 2 figs, banana & watermelon
* brown basmati rice w/ fresh cucumber, tomato, celery, pomegranate, sweet peppers, broccoli, avocado, red onion served w/ homemade lowfat peanut sauce (made from peanut powder)
* piece of dry sourdough toast

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Jog outdoors 1 hour

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ wheatena blueberries & almond milk
* oilfree lemony spaghetti salad (w/ boiled potato, radishes, cucumber, celery, tomato, avocado, broccoli, oilfree dressing)
* one dairyfree mini XL-coconut ice cream cone

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Powerwalk & up/down stairs 20 minutes
* Standing lecture 6 hours

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ grapenut nuggets, blueberries, peach & almond milk
* leftover Moroccan stew w/ veggies & brown basmati rice
* green salad (iceberg lettuce, tomato, cucumber, carrot) w/ wild rice & XL-peanut dressing

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Powerwalk 4 miles indoors
* Lower back PT exercise

WATER:
(2) × (32) = 64 oz (+)

EATS:
* watermelon
* Moroccan stew w/ lotsa veggies, brown rice, 2 pieces of avocado toast on seeded sourdough
* Arrowhead Spelt flakes w/ peach & homemade almond milk
* 2 small homemade almond meal oatmeal cookies

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Jog 5k outdoors
* Lower back PT exercise

WATER:
(2) × (32) = 64 oz (+)

EATS:
* pomegranate, peach, rolled oats, Arrowhead Spelt flakes, grapenut nuggets & homemade almond milk
* watermelon
* veg sandwich w/ nacho cheez sauce (steamed cauliflower & white beans), tomato slices, sweet pepper slices, cabbage, avocado, mustard on seeded sourdough toast
* chocolate (potato & banana based) ice cream
* banana & dry roasted nuts

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Jog 5k outdoors
* Lower back PT exercise

WATER:
(2) × (32) = 64 oz (+)

EATS:
* pomegranate, strawberries, rolled oats, grapenut flakes & homemade almond milk
* few leftover chipotle black beans & brown lemon rice w/ avocado & hot sauce
* steamed broccoli
* open-faced sourdough pizza toast w/ tomato sauce, homemade nacho cauliflower cheese, tomato slices, onion, mushrooms, pizza seasonings
* watermelon
* strawberries &  homemade white-meat sweet potato/banana based chocolate ice cream

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed

EXERCISE
* Lift lower body
* Powerwalk indoors 50 minutes
* Lower back PT exercise
* Evening outdoor walk-about 15 minutes

WATER:
(2) × (32) = 64 oz (+)

EATS:
* small serving of leftover spaghetti salad
* Mongolian bbq w/ massive amounts of veggies & some noodles
* chocolate potato & banana based ice cream w/ strawberries
* very veggie dirty rice (low oil)
* few dry roasted nuts

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food, and wautéed means water-sautéed