Category: Meal & Workout Journal

MEDITATION:
* Psalm 113

EXERCISE:
* Powerwalk 4 miles indoors
* PT APP workout
– lower body / hip strengthening (moderate)
– second lower body / hip stretching

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ pomegranate, cinnamon & homemade 4:1 ratio almond milk
* watermelon
* chopped salad w/ following ingredients:
– hearts of palm (canned)
– fresh tomato
– Mediterranean Crunch salad
– Grain & Celery salad
– Broccoli-slaw
‐ no dressing required
* leftover very veggie spaghetti
* banana snickers (banana, reconstituted lowfat cocoa-peanut powder, walnuts)

… SUN HAS SET …

* steamed broccoli & mashed potato

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

MEDITATION:
* Psalm 112

EXERCISE:
* Total Gym 30 minute full body resistance workout (tough)
* PT APP workout
– lower body / hip strengthening (moderate)
*Standing desk 6 hours

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* leftover veggie spaghetti w/ sauerkraut & toasted multi-grain sourdough
* sliced orange w/ two walnuts

… SUN HAS SET …

* strawberries & figs
* Costco Grain & Celery Salad (no dressing needed!) w/ sauerkraut & slice multi-grain sourdough toast

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

MEDITATION:
* Psalm 111

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* very veggie spaghetti w/ veggies, quinoa, sauerkraut, nutritional yeast, toasted multi-grain sourdough, plain sparkling water w/ shot of soft XL-drink
* sliced oranges & 3 walnuts
* airfried cubed potatoes w/ jalapeño sauce

… SUN HAS SET …

* stewburger tacos w/ tomato, half a small avocado, broccoli-slaw, salsa on oven broiled corn tortillas

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

MEDITATION:
* Psalm 110

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening
– second lower body / hip stretching

WATER:
(2) × (32) = 64 oz (+)

EATS:
* sweet potato/avocado sushi
* banana & few walnuts
* stewburger (delish!), steamed broccoli, corn on cob, avocado
* sliced orange

… SUN HAS SET …

* apple sauce (unsweetened)
* two garbanzo w/ salsa smash tacos on airfried organic corn tortillas

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

MEDITATION:
* Psalm 109

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* leftover chipotle veggie soup, added broccoli, veggie rice, corn on cob & sourdough avocado toast w/ tomato
* apple sauce w/ fresh pomegranate

… SUN HAS SET …

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

MEDITATION:
* Psalm 108

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* spelt flakes, rolled oats, strawberries, banana & homemade almond milk
* leftover chipotle veggie soup, added broccoli, veggie rice & sourdough avocado toast on side
* mini nutty XL-jerky stick
* chopped cruciferous salad w/ broccoli-slaw, garbanzo beans, kalamata olives, blueberries, broccoli sprouts, etc & homemade tomato vinaigrette dressing
* gfo smoothie (greens, fruit, oats)


… SUN HAS SET …

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

MEDITATION:
* Psalm 107

EXERCISE:
* Walking treadmill desk 45 minutes
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* rolled oats, spelt flakes, pomegranate, strawberries & homemade almond milk w/ banana
* sliced orange
* few fresh radishes & almonds
* baked mini choco-walnut buckwheat donuts
* homemade chipotle veggie soup w/ sourdough avocado toast

… SUN HAS SET …

* baked corn tortilla chips w/ avo-salsa

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

MEDITATION:
* Psalm 106

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Total Gym 30 min full body routine
* PT APP workout
– lower body / hip strengthening (moderate)
– second lower body / hip stretching (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* some leftover peach (just fruit, minus the cobbler)
* fresh radishes
* chopped cruciferous salad w/ homemade tomato vinaigrette (I included PULP acquired from making almond milk, creamy but low fat)
* sourdough baguette w/ avocado
* oven baked stirfry rice (shredded potato, kale, cabbage, carrot, onion, garlic, brown basmati rice) w/ chilled pomegranate

… SUN HAS SET …

* small torn corner of sourdough baguette w/ sliced fresh tomato & few almonds

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

MEDITATION:
* Psalm 105

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)
– relieving foot/ankle exercise (easy)
* Lower Back Pain workout (quick)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens, fruit, oats)
* sliced orange & four walnuts
* Mexi-bowl (brown rice, pinto beans, steamed broccoli, avocado, salsa, worcestershire sauce
* fresh blueberries & peanuts

… SUN HAS SET …

* peach cobbler

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

MEDITATION:
* Psalm 104

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip strengthening (moderate)
– second lower body / hip strengthening (moderate)
* Stationary bicycle slowly for 1 hour

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens, fruit, oats)
* sliced orange & few peanuts from shell
* baked sweet potato w/ McDougall corn butter, vegan worcestershire & bbq sauce
* sourdough avocado toast w/ steamed broccoli florets
* restaurant veggie avocado XL-burger w/ few potato XL-fries

… SUN HAS SET …

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