EXERCISE:
* Powerwalk 45 min on treadmill
* Lift lower body
* Standing desk
WATER: (3) × (25) = 75 oz
EATS:
* banana
* leftover veggie spaghetti, broccoli, avocado toast, plain sparkling water w/ shot of soft XL-drink
* strawberries, fig newton’s, almonds, natural applesauce
* fresh grapefruit
SUN HAS SET
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Jog 4.5k outdoors
WATER: (3) × (25) = 75 oz
EATS:
* gfo smoothie (greens fruit, oats)
* steamed broccoli, very veggie spaghetti, slice of dairy-free veggie pizza
* black grapes w/ homemade vegan cheese (both cashew & white bean version)
* plain sparkling water w/ shot of soft XL-drink
SUN HAS SET
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Jog treadmill 45 minutes
WATER: (2) × (25) = 50 oz
EATS:
* black grapes & almonds
* Moroccan soup w/ purple cabbage, broccoli & sauerkraut over brown jasmine rice
* XL-choco peanuts
* sweet potato/sunflower seed burger
SUN HAS SET
* dried mango
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Jog treadmill 45 minutes + some flagging
* Lift biceps & triceps
WATER: (3) × (25) = 75 oz
EATS:
* shredded wheat, bran flakes, raisins, fresh strawberries, walnuts & homemade almond milk
* Moroccan soup w/ purple cabbage, broccoli & sauerkraut over brown jasmine rice
* homemade vegan cheese (Both cashew & white bean version) w/ avocado, reduced fat wheat thins & black grapes
SUN HAS SET
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Jog on treadmill 45 minutes
WATER: (3) × (25) = 75 oz
EATS:
* Moroccan seasoned white bean veggie chili soup over rice & topped w/ sauerkraut
* avocado toast & vitamins
* veggie sushi (shredded carrot, celery & avocado)
* sparkling plain water w/ shot of soft XL-drink
* XL-choco/peanut chunks
SUN HAS SET
* vegan cheese, lowfat wheat thin crackers & black grapes
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Jog on treadmill
* Mini-trampoline workout
* Flag dancing
* Eye exercise
WATER: (2) × (25) = 50 oz
EATS:
* air-fried bbq cauliflower w/ black seedless grapes
* Moroccan soup w/ white beans & topped w/ sauerkraut
* avocado toast
* strawberries w/ reduced fat wheat-thins & homemade vegan cheese
SUN HAS SET
* vegan cheese, cracker, avocado, grape platter & small XL-peanut butter cup, (cheeses are cashew-based & bean-based)
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Walk 3 hours on treadmill
* Standing desk
WATER: (3) × (25) = 75 oz
EATS:
* 50/50 Just Egg mixed w/ homemade mung-egg scrambled, strawberries, homemade CLA cheese
* gorilla salad w/ strawberries w/ green goddess dressing
* veggie sandwich w/pickle & almonds on the side
* strawberry XL-puree (has some sugar)
SUN HAS SET
Cmmt: XL indicates uncommon extravagantly luscious food
EXERCISE:
* Jog, bike, dance outdoors in sunshine
WATER: (2) × (25) = 50 oz
EATS:
* oatmeal & fruit
* raw carrots, steamed broccoli & dairy-free pizza
* bbq beans
SUN HAS SET
Cmmt: XL indicates uncommon extravagantly luscious food
April 19, 2021
Interviewer: One of your most famous quotes is: “There are two kinds of cardiologists: vegans and those who haven’t read the data.” Although it was originally a joke, it shows that you trust the evidence supporting the benefits of a vegan diet. What do you envision for the potential of vegan diets to significantly prevent the leading causes of death in the United States—such as heart disease, cancer, and diabetes?
Dr. Williams: The medical literature is replete with data indicating the dangers of eating animal products. Plant-based diets are associated with lower rates of obesity and diabetes, high quality of life and longer life-expectancy, as well as less hypertension, dyslipidemia, peripheral artery disease, coronary disease, myocardial infarction, erectile dysfunction, heart failure, stroke and death. One series of articles I like to quote has been published in JAMA (2016, 2019, and 2020), indicating the increased mortality with consumption of animal protein instead of vegetable protein. Same title (“Association of Animal and Plant Protein Intake With All-Cause and Cause-Specific Mortality”), different long-term cohorts, two from the US, one from Japan, but same results. Replacing even 3% of the animal protein with vegetable protein reduces cardiovascular, cancer, and all-cause mortality 1-3 .
Read more here: http://www.hhpronline.org/articles/2021/4/19/plant-based-prevention-of-disease-a-conversation-with-dr-kim-a-williams-sr
EXERCISE:
* House cleaning
* Standing desk
* Eye exercise
WATER: (2) × (25) = 50 oz
EATS:
* banana
* veggie sandwich w/ pickle, sparkling water w/ shot of soda & XL-brownie
* mung-egg sandwich w/ fresh spinach & tomato & corn XL-chips
* almonds & jr mints
SUN HAS SET
Cmmt: XL indicates uncommon extravagantly luscious food