Category: Meal & Workout Journal

Somewhere in the last decade I seem to have lost count. My first entry was HERE on March 15, 2015. So today it actually was 10 years, 1 month and 1 day ago! No worries, it’s all good b/c I’ve remained faithful to the Plan all this time 🙂

MEDITATION:

* Psalm 144

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Gardening outdoors
* Lift biceps & triceps
* PT APP workout
–lower body / hip strengthening rnd 38
* One-Side Lower Back Pain Muscle Solution (this one is GREAT!)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* GFO (greens, fruit, oats) smoothie
* tomato noodle soup / spaghetti soup w/ sourdough avocado toast
* fresh jackfruit pods
* single mini jr mint
* few raw mini carrots & raw mini  broccoli
* airfried potato “fries” w/ natural ketchup

… SUN HAS SET …

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

MEDITATION:

* Psalm 143 “Cause me to hear thy lovingkindness in the morning; for in thee do I trust: cause me to know the way wherein I should walk; for I lift up my soul unto thee.” Vs 8

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Gardening outdoors
* PT APP workout
–core canister tune-up
–core strength
–lower body / hip strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* GFO (greens, fruit, oats) smoothie
* sliced orange & some peanuts in shell
* fresh jackfruit
* tomato noodle soup / spaghetti soup
* chipotle black bean bowl w/ brown rice, pico salsa, romaine & avocado
* plain sparkling water w/ shot of soft XL-drink

… SUN HAS SET …

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

MEDITATION:

* Psalm 142

EXERCISE:
* Jog 5k outdoors
* Gardening outdoors
* PT APP workout
–mobility for healthy posture
–standing hip & shoulder workout

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fresh jackfruit
* grapenuts w/ drizzle of honey & splash of 1:7 ratio homemade (foamy) almond milk
* sliced orange
* tomato noodle soup / spaghetti soup (water, italian seasoned tomato sauce, greens, broccoli-slaw, carrots, mushroom, onion, garlic, pasta, garbanzo beans) w/ avocado sourdough toast
* plain sparkling water w/ shot of soft XL-drink
* natural apple sauce
* few unsalted cocktail crackers

… SUN HAS SET …

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

MEDITATION:

personal quiet time, Psalm 46:10

EXERCISE:
* Powerwalk 4 miles indoors
* Gardening outdoors
* PT APP workout
–lower body / hip strengthening
–neck strength

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fresh jackfruit
* sushi w/ sweet potato & a tiny bit of avocado inside
* XL-Beyond brat (healthier ingredients) w/ avocado, mustard, arugula salad wrapped in open-faced Ezekiel sprouted bread, side of tomato, green onion
* natural apple sauce
* sliced orange & small piece of torn sourdough

… SUN HAS SET …

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

MEDITATION:

https://projectwaistline.com/?p=43036

EXERCISE:
* Jog 5k outdoors
* Gardening outdoors
* PT APP workout
–lower body / hip strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens, fruit, oats)
* gorilla salad w/ 3-2-1 dressing
* vanilla ice cream w/ sliced strawberries, choco-peanut powder
* Mexi-bowl (pinto beans, rice, broccoli, onion, cilantro, salsa, guacamole)
* oilfree roasted potatoes, gorilla salad, 3-2-1 dressing, crackers
* sparkling concord grape juice (for communion)

… SUN HAS SET …

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

MEDITATION:

EXERCISE:
* Powerwalk 4 miles indoors
* Lift lower body @ gym
* Jog 20 minutes outdoors
* Gardening 2 hours outdoors
* PT APP workout
–lower body / hip strengthening
–gentle low back mobility

WATER:
(2) × (32) = 64 oz (+)

EATS:
* grapenuts w/ strawberries & homemade almond milk
* leftover gorilla salad w/ 3-2-1 dressing
* bbq shredded soycurl on sourdough toast w/ avocado, tomato, onion, cucumber
* steamed broccoli
* sliced orange
* unsweetened apple sauce
* vanilla ice cream w/ sliced strawberries, one walnut & choco-peanut powder

… SUN HAS SET …

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

EXERCISE:
* Jog 5k outdoors
* Gardening outdoors
* Dermaroll face/neck (treatment 11)
* PT APP workout
–lower body / hip strengthening
–gentle low back mobility
* Stationary bicycle 30 minutes indoors

WATER:
(2) × (32) = 64 oz (+)

EATS:
* sourdough (organic) English muffin toast w/ low-sugar tart cherry jam
* grapefruit w/ drizzle of honey
* grapenuts w/ strawberries, one walnut, 1:5 ratio almond milk
* leftover Moroccan stew & gorilla salad w/ 3-2-1 dressing
* vegan vanilla ice cream w/ choco-peanut powder
* white rice & iceberg salad

… SUN HAS SET …

* peanuts in shell

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

MEDITATION:

EXERCISE:
* Powerwalk outdoors 90 minutes
* Walk 30 minutes about campus, up/down stairs
* Standing lecture 3 hours
* Walk outdoors 15 minutes
* PT APP workout
-return to running prep exercise
–lower body / hip strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* white bean chili, oilfree/eggfree corn bread, gorilla salad, avocado
* orange & banana

… SUN HAS SET …

* chipotle bowl (raw spinach, romaine, brown rice, black beans, avocado, salsa)
* plain sparkling water w/ shot of soft XL-drink

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

MEDITATION:
* Psalm 141

https://youtu.be/upAEorAIxVM?si=dYDLj-NPLRE0_cAE

EXERCISE:
* Walk 30 minutes about campus, up/down stairs
* Standing lecture 3.5 hours
* Walk outdoors 15 minutes
* PT APP workout
–ten minute hip stretch
–lower body / hip strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* big gfo smoothie
* oatmeal raisin XL-cookie (2)
* vegan tostada (black beans, potato, avocado, salsa, carrot, tomato, onion, crispy oilfree corn tortillas)
* very low sugar soft XL-drink

… SUN HAS SET …

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

MEDITATION:
* Psalm 140 (again)

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Lift biceps & triceps on Total Gym
* Inversion Table – 3 slow reps
* PT APP workout
–lower body / hip strengthening
* Walk 30 minutes about campus, up/down stairs
* Standing lecture 2.5 hours

EATS:
* big gfo smoothie
* lots of leftover Moroccan stew w/ brown rice & a last hunk of avocado sourdough baguette

… SUN HAS SET …

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