Category: Meal & Workout Journal

MEDITATION:
* Psalm 93

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Stationary bicycle 30 minutes (slow)
* PT APP workout
– lower body / hip stretches (moderate)
– back stretches
– hip stretches

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens, fruit, oats)
* stirfry onion, bell peppers, mushroom, garlic, leftover brown rice & pasta w/ tomato sauce
* steamed broccoli w/ hunk of sourdough baguette
* sliced orange
* airfried corn tortilla strips & potato strips w/ guacamole & ketchup

… SUN HAS SET …

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

MEDITATION:
* Psalm 92

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

WATER:
(2) × (32) = 64 oz (+)

EATS:
* grilled sourdough multi-grain toast w/ homemade corn butter, tomato, mushrooms, garlic, dab of homemade ranch
* white bbq beans, sliced orange
* chipotle bowl (brown rice, black beans, corn, salsa, avocado) w/ big bowl of raw arugula on side
* plain sparkling water w/ shot of soft XL-drink

… SUN HAS SET …

* homemade peach cobbler w/ oats

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

MEDITATION:
* Psalm 91

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Lift chest & back
* PT APP workout
– lower body / hip stretches (moderate)
* Slow Stationary bike 1 hour

WATER:
(2) × (32) = 64 oz (+)

EATS:
* mug of warm pot-tea (juice from leftover Moroccan stew) w/ avocado toast
* half banana
* chopped cruciferous salad w/ pasta & homemade ranch
* few leftover peach slices
* sliced orange
* tostada on baked corn tortilla w/ leftover (drained) Moroccan stew + potato for topping, tomato, avocado

… SUN HAS SET …

* smoothie (simply strawberry, banana, dark sweet cherry, dragon fruit, cranberry, water, just a few almonds)

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

MEDITATION:
* Psalm 90

EXERCISE:
* PT APP workout
– lower body / hip stretches

WATER:
(2) × (32) = 64 oz (+)

EATS:
* banana
* rolled oats, spelt flakes, pomegranate & homemade 6:1 almond milk
* bowl of broccoli-slaw, chopped kale, lime brown rice, chipotle black beans, sliced tomatoes, avocado
* defrosted frozen jackfruit w/ one walnut
* oats w/ sliced peaches (in unsweetened juice) & a small scoop of vanilla ice cream (made w/ white-meat sweet potato)

… SUN HAS SET …

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

MEDITATION:
* Psalm 89

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Lift lower body
* PT APP workout
– lower body / hip stretches

WATER:
(2) × (32) = 64 oz (+)

EATS:
* sweet potato avocado sushi
* sliced orange
* bowl of broccoli-slaw, lime brown rice, chipotle black beans, sliced tomatoes, avocado
* defrosted frozen jackfruit
* grilled stewburgers w/ tomato, broccoli-slaw, red onion, mustard on multi-grain sourdough

… SUN HAS SET …

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

MEDITATION:
* Psalm 88

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
– lower body / hip stretches
– more lower body / hip stretches
– leg & hip strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* corn on cob w/ corn/lemon butter
* baked sweet potato w/ corn/lemon butter, bbq jackfruit, garlic powder, tomatoes, multigrain sourdough toast, two walnuts
* bowl of raw arugula, lime brown rice, chipotle black beans, homemade guacamole, glass of plain sparkling water w/ shot of soft XL-drink
* banana

… SUN HAS SET …

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

MEDITATION:
* Psalm 87

EXERCISE:
* Powerwalk 4 miles indoors
* PT APP workout
– lower body / hip stretches
* Lift biceps, triceps, shoulders

WATER:
(2) × (32) = 64 oz (+)

EATS:
* rolled oats, bran flakes, pomegranate & almond milk
* steamed cauliflower & broccoli on a bed of fresh arugula w/  peanut/rice vinegar dressing
* stew/potato patties on open face avocado toast
* sweet potato avocado sushi
* banana

… SUN HAS SET …

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

MEDITATION:
* Psalm 86

EXERCISE:
* Jog 30 minutes outdoors
* PT APP workout
– lower body / hip stretches
– more lower body / hip stretches
* Dermaroll face/neck (treatment 7)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* mug of warm pot-tea (juice from leftover Moroccan stew)
* baked stew patties on sourdough avocado toast, steamed broccoli & sliced oranges on side
* bowl of chipotle black beans, brown lime rice & guacamole served over raw chopped cruciferous greens
* some defrosted jackfruit, two scoops homemade vanilla ice cream w/ choco-peanut sauce & strawberries

… SUN HAS SET …

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

MEDITATION:
* Psalm 85

EXERCISE:
* Powerwalk indoors 3 miles
* PT APP workout
– lower body / hip stretches
* Powerwalk outdoors 20 minutes

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal, wheatena, pomegranate, almond milk, banana
* oilfree veggie fried rice, plain sparkling water w/ shot of soft XL-drink
* few peanuts (unshelled)
* two scoops homemade vanilla ice cream
* sliced orange

… SUN HAS SET …

* open-face baked veggie potato stewburger

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

MEDITATION:
* Psalm 84

EXERCISE:
* PT APP workout
– full body stretches
– lower body / hip stretches
– upper body stretch
* shoulder stretches w/ Dr. Jo

WATER:
(2) × (32) = 64 oz (+)

EATS:
* rolled oats, bran flakes, pomegranate, 1:5 ratio almond milk
* sliced orange
* grilled stew patties (combine leftover baked potato w/ leftover Moroccan stew & salsa), sourdough avocado toast, rainbow baby carrots
* steamed broccoli & chopped tomato
* vanilla/choco ice cream (made w/ white-meat sweet potato)

… SUN HAS SET …

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