EXERCISES:
# Lift lunch sisters
# ascended (& descended) 440 stair steps
# powerwalk 1 mile
WATER: (goal: > 79.5)
(3) × (25.4 oz) = 76.2 oz
EATS:
* gfo smoothie
* apricots
* salad bar (lettuce, spinach, mushrooms, squash, celery, radishes, peas, beans XL-pasta, balsamic vinegar)
* pineapple & grapes
* banana, orange
* posole-veggie soup
* corn
EXERCISES:
# kickboxed 45 min
WATER: (goal: > 79.5)
(3) × (25.4 oz) = 76.2 oz
EATS:
* gfo smoothie
* greenie beanie burritos (potato, quinoa, pinto beans, salsa, tomato slices all wrapped in Swiss chard leaves)
* turnips
* corn
* apricots
Waist-to-Hip Ratio (whr) GOAL:
female < .7
male < .85
***************
Start of Week 7:
female
waist: 30in
(@ navel): 38in
hips: 43in
WAIST-TO-HIP RATIOS
Min whr = 30/43 = .70
Max whr = 38/43 = .88
Avg whr = (.7+.88)÷2 = .79
(height: 5′ 9″)*
(weight: 159lbs)*
* measurement for comparison purposes only
EXERCISES:
# Lift rock bottom
# ascended (& descended) 284 stair steps
WATER: (goal: > 79.5)
(3) × (25.4 oz) = 76.2 oz
EATS:
* gfo smoothie
* blueberries
* chopped salad (escarole, endive, radicchio, carrots, green cabbage, red cabbage, bell pepper, radish, celery) w/ fig balsamic dressing, craisins & XL-pumpkin seeds
* baked potato w/ radishes, tomatoes, lemon on vegan posole soup (w/ hominy, cabbage, quinoa, kale, scallion, cilantro, Ancho chile & a bit too XL-salty Mexican tomato sauce)
* apricots
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISES:
# Lift lunch sisters
WATER: (goal: > 79.5)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* gfo smoothie
* banana
* blueberries
* water-sauteed broccoli, mushrooms, white beans, carrots, green cabbage, red cabbage, bell pepper, radish, celery, onions, sauerkraut w/ XL-saltwater
* fresh tomato
* brown rice
* ice dream (fresh kale blenderized w/ frozen pineapple, blueberries, banana, couple dates & 1 T carob powder)
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISES:
# kickbox 45 min
# The chair workout! (squats, dips, pushups, crunches, planks)
WATER: (goal: > 79.5)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* oatmeal w/ blueberries & kale milk
* watermelon
* chopped salad w/ added tomato/cucumber/XL-avocado
* taste tested tomato & fig dressings (fig won!)
* slice of leftover twice baked (soggy bottom) cauliflower pizza
Cmmt: XL indicates uncommon extravagantly luscious foods
This cook-off is inspired by Mark Sutton of Heart Healthy Pizza . I just love this guy! 🙂
Raw doughs (displayed in this order: cauliflower/wheat/oat)
Topped & ready for oven:
Fresh out of oven:
SAUCE (veggies pre water-sauteed)
TOPPINGS
CRUSTS
(Preheat oven to 450 degrees)
Oat Flour Crust
(add little water or flour to adjust consistency when kneading)
In food processor combine water, dates, yeast, ground flax, seasoning, oat flour.
Pulse to knead.
Hand press onto parchment lined baking sheet.
Put toppings on pizza.
Bake 450 degrees until browning begins (+/- 20 min)
Wheat (whole + unbleached) Crust
Add water, sweetener, yeast & let stand 10 min
Add remaining dry ingredients
Kneed 10 min, cover & let rise 1 hr
Punch down & let stand 45 min
Roll dough on parchment covered baking sheet
Add toppings
Bake 450 degrees for approx 20 minutes
Cauliflower Crust (epic failure for me!)
Cook, drain, cool, squeeze tightly dry in cheese cloth the cauliflower
Combine water & cornstarch & set aside to thicken
Combine all ingredients into wet dough, mashing cauliflower
Press onto oat flour dusted parchment paper
Bake 450 degrees 30 min
Flip & bake about 20 min
Add toppings & bake additional 10+ min
AND THE WINNER IS…
Oat Flour Crust!! It was delicioso… like eating a wonderfully savory oatmeal crispy cookie! The Wheat Crust came in at a very strong second, but the Cauliflower Crust never fully crisped up. Soggy bottom dough! When I experiment some more and fix the recipe I’ll repost.
What a fun afternoon! 🙂
EXERCISES:
# kickbox 45 min
# 100 squats today!
WATER: (goal: > 79.5)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* XL-shredded wheat, XL-grapenut flakes, XL-toastie-o’s cereal w/ strawberries & kale milk (raw kale, dates, almond milk)
* orange slices
* the great vegan XL-pizza cook-off! Wheat, oat & cauliflower crusts (see recipe section for descriptions)
* grapes
Cmmt: XL indicates uncommon extravagantly luscious foods
EXERCISES:
# Lift rock bottom
# kickbox 45 min
WATER: (goal: > 79.5)
(3.5) × (25.4 oz) = 88.9 oz
EATS:
* oatmeal w/ blueberries & kale milk (raw kale, dates, almond milk)
* chopped salad (escarole, endive, radicchio, broccoli, brussel sprouts, cabbage, kale, chicory) w/
* low XL-salt white beans
* raw sauerkraut (cabbage, XL-salt, water)
* nacho cheez sauce
* banana
* potato tacos w/ shredded veggies, XL-avocado, tomatoes & spritz XL-fry corn tortillas
* pinto beans w/ salsa
* quinoa/corn/kale
* grapes
Cmmt: XL indicates uncommon extravagantly luscious foods
Nacho Cheese Sauce
INGREDIENTS:
1 medium head steamed cauliflower
1 roasted red bell pepper
1 c cooked white beans
1/2 c uncooked oatmeal
2 T nutritional yeast
1/4 c apple cider vinegar
1 t garlic powder
Himalayan black salt (Indian Kala Namak) to taste
1 t smoked paprika
1 lemon’s juice
1/4(+/-) cup almond milk
INSTRUCTIONS:
Steam cauliflower to soften & drain
Cook white beans, rinse & drain
Roast red pepper
Blend all ingredients (except milk) until smooth
Add almond milk to reach desired consistency
The high sulphur taste of Kala Namak is the kicker in this amazingly simple & nutritious, very low fat, nut-free recipe. Go light on the salt & enjoy its guilt-free decadent flavor!