Category: Meal & Workout Journal

MEDITATION:
* Psalm 119 (vs 1-15)

EXERCISE:
* Bicycle outdoors 2 hours
* PT APP workout
– lower body / hip strengthening (moderate)
* Dermaroll face/neck (treatment 8)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* six small choco-mint XL-cookies
* open-face sandwich w/ patties made of mashed boiled potato, salsa, chopped romaine, chicory, broccoli stalk, cauliflower, red cabbage, carrot, Costco grain & celery salad, avocado, mustard
* side of steamed brussel sprouts
* plain sparkling water w/ shots of soft XL-drink
* few peanuts (remove from shells)
* boiled black beans w/ garlic & chipotle sauce, airfried potato cubes, tomato & avocado
* sliced oranges

… SUN HAS SET …

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

MEDITATION:
* Psalm 118 (vs 15-29)

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Total Gym 30 min full body routine
* PT APP workout
– lower body / hip strengthening (moderate)
* Bicycle 20 minutes outdoors

WATER:
(2) × (32) = 64 oz (+)

EATS:
* sushi (rice, seaweed, sweet potato, avocado)
* watermelon 🍉
* taste test 2 brands of organic home baked oilfree crispy corn tortilla chips w/ guacamole (this brand won b/c it is very thin!)
* open-face sandwich made from mashed boiled potato, salsa, Costco grain & celery salad & tomato
* sides of raw radishes & steamed broccoli

… SUN HAS SET …

* gfo smoothie (banana, frozen mango, frozen blueberries, fresh baby chard, baby spinach, baby kale, 5 almonds, water)

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

 

MEDITATION:
* Psalm 118 (vs 1-15)

EXERCISE:
* Slow jog 1.5 hours outdoors
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fruit & veggie sauce pouch
* oatmeal/wheatena cookies (w/ homemade 1:5 ratio almond milk & pulp, honey, cinnamon)
* tacos! Made from mashed boiled potato, chipotle blackbeans & tomato w/ Costco grain & celery salad & avocado

… SUN HAS SET …

* baked oilfree corn tortilla chips w/ avocado & salsa
* unsweetened choco-peanut open-faced sandwich on multi-grain sourdough toast w/ tart cherry jam & banana

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

 

MEDITATION:
* Psalm 117

EXERCISE:
* Walked 20 minutes about campus, up/down stairs
* Standing desk 3 hours
* PT APP workout
– lower body / hip strengthening (moderate)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fruit & veggie pouche
* gfo smoothie
* chipotle blackbeans & tomato w/ Costco grain & celery salad & avocado

… SUN HAS SET …

* chopped salad w/ the regular ingredients plus leftover chipotle flavored blackbeans & tomato (no dressing)

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

MEDITATION:
* Psalm 116

EXERCISE:
* Powerwalk 4 miles indoors
* PT APP workout
– lower body / hip strengthening (moderate)
* Total Gym 30 min full body routine
* Walked 20 minutes about campus, up/down stairs
* Standing desk 2 hours

WATER:
(2) × (32) = 64 oz (+)

EATS:
* watermelon
* buckwheat pancake (add banana & almond milk to buckwheat flour mix & top w/ pure maple syrup)
* Mexi-bowl of pinto beans, rice, cilantro, onions, avocado, salsa & topped w/ Grain & Celery salad

… SUN HAS SET …

* slice of multi-grain sourdough bread

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

(no photos today)

MEDITATION:
* Psalm 115

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

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* unsweetened choco-peanut open-faced sandwich on multi-grain sourdough toast w/ banana
* sliced orange
* Mexi-bowl of pinto beans, rice, cilantro, onions, avocado, salsa*
* simple restaurant green salad w/ XL-dressing 
* Spaghetti Marinara w/ toast, balsamic vinegar & sprinkle of olive XL-oil

… SUN HAS SET …

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

MEDITATION:
* Psalm 114

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

WATER:
(2) × (32) = 64 oz (+)

EATS:
* watermelon
* spelt flakes w/ strawberries, banana & almond milk
* chopped salad w/ following ingredients:
– hearts of palm (canned)
– fresh tomato
– Mediterranean Crunch salad
– Grain & Celery salad
– broccoli-salad
– small avocado
– nutritional yeast
‐ no dressing required!
* sliced orange

… SUN HAS SET …

* wautéed mushrooms & sodium-free mashed pinto beans w/ side of multi-grain sourdough avocado toast

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

 

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