Day 70 Low-SOS Vegan Plan

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EXERCISE:
# facial exercise (hands-on)
# mini-trampoline jog 30 min

WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz

EATS:
* strawberries, cherries, dates, peaches
* protein hash (pinto beans, brown rice, potato, red bell pepper, onions, garlic, broccoli, brussel sprouts, cabbage, kale, chicory, radish sprouts) w/ peach/mango/tomato salsa
* chopped salad (blueberries, escarole, endive, radicchio, broccoli, brussel sprouts, cabbage, kale, chicory, dried cranberries, & few XL-pumpkin seeds) w/
* homemade dressing (blended white beans w/o liquid, fresh tomato, balsamic vinegar)

Cmmt: XL indicates uncommon extravagantly luscious foods

Day 69 Low-SOS Vegan Plan

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EXERCISE:
# facial exercise (round 1, hands-on)
# kickbox 1 hr
# facial exercise (round 2, hands-free)

WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz

EATS:
* banana
* oatmeal w/ water
* blueberries
* small piece vegan XL-chocolate (no dairy) w/ two XL-Brazil nuts
* grilled veggie burger patty (combine boiled potato, quinoa, kale, white beans, rolled oats, XL-bbq sauce) on XL-multigrain thin bun w/ tomato, XL-avocado, salad (broccoli, brussel sprouts, cabbage, kale, chicory, radish sprouts), XL-secret sauce (veganaise, catsup, mustard, dill relish)
* baked frozen (XL-prefried) steak fries
* dates

Cmmt: XL indicates uncommon extravagantly luscious foods

Day 68 Low-SOS Vegan Plan

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EXERCISE:
# 4 hr walkabout
# Lift rock bottom

WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz

EATS:
* gfo smoothie
* cherries
* steamed broccoli, cauliflower,  carrots
* corn
* pasta sauce on XL-white spaghetti
* potato slices (XL-fried)
* cheese-free veggie pizza w/ XL-oil in crust
* radishes
* grapes
* banana
* rice noodle veggie soup w/ some XL-salt & some rice bran XL-oil

Cmmt: XL indicates uncommon extravagantly luscious foods

Day 67 Low-SOS Vegan Plan

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EXERCISE:
# facial exercise (round 1, hands-on)
# kickbox 60 min
# facial exercise (round 2, hands-on)
# Lift lunch sisters

WATER: (goal: > 77)
(3.5) × (25.4 oz) = 88.9 oz

EATS:
* rolled oats in hot water, blueberries, probiotic, green martian-milk (XL-almond milk w/ kale/spinach, dates, banana)
* veggie hash (potatoes, onions red/green bell pepper, white beans quinoa, kale, chard, peach/mango/tomato salsa)
* radishes
* dates
* cherries

Cmmt: XL indicates uncommon extravagantly luscious foods

Depression Related to Waist Ratio?

Is my Waist-to-Hip ratio making me depressed? Or maybe it’s my depression that’s causing me to overindulge in comfort foods, thus increasing my Waist-to-Hip ratio?

Either way, there seems to be a connection between these two. Very likely there’s a third hidden factor resulting in both! We need to spend some meditative quiet time and prayer investigating the hidden factor.

www.ncbi.nlm.nih.gov/pubmed/24028572

In a cross-sectional population based study, data on the first N = 5000 participants enrolled in the Gutenberg Health Study (GHS) are reported. To analyze the relationship between depression and obesity, we computed linear regression models with the anthropometric measure (BMI, WC, WHR, WHtR) as the dependent variable and life style factors, cardiovascular risk factors and psychotropic medications as potential confounders of obesity/depression.

RESULTS:
We found that only the somatic (e.g., fatigue, sleep problems, and poor appetite), but not the cognitive-affective symptoms of depression (e.g., shame, guilt and negative self-image) are consistently positively associated with anthropometric measures of obesity.

Day 66 Low-SOS Vegan Plan

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EXERCISE:
# kickbox 60 min
# AB-domination
# facial exercise (hands-free)

WATER: (goal: > 77)
(3) × (25.4 oz) = 76.2 oz

EATS:
* gfo smoothie (blended swiss chard, spinach, kale, carrot, beet, blueberries, grapes, ground flax, coconut water probiotic, water), then add rolled oats
* chopped salad (escarole, endive, radicchio, carrots, green cabbage, red cabbage, bell pepper, radish, celery) w/ balsamic vinegar
* grilled XL-polenta (processed corn) w/ spritz XL-veggie oil & yam patty (yam, quinoa, kale, rolled oats)
* corn
* watermelon

Cmmt: XL indicates uncommon extravagantly luscious foods

What is REALLY Low-SOS food?

If you think you’re eating Low-SOS (Low-salt, oil, sugar) minimally processed foods, but you’re not seeing significant health results, you might want to check out these two articles (click links below). The problem may be hidden sources of SOS in your diet.

Ask yourself how seriously you need to reduce your blood pressure, cholesterol, triglycerides, blood sugar, in order to reach your goal of ideal health. If you’re determined to do this thing right, and do it now, some culinary adjustments may be in order.

A Date With Disaster

Is Your SOS Free Diet Really SOS Free? Identifying Hidden Sources of Salt/Sodium, Oil/Fat & Sugars/Sweeteners

Stay strong… stay whole… stay well.

Day 65 Low-SOS Vegan Plan

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EXERCISE:
# kickbox 60 min
# Lift rock bottom

WATER: (goal: > 77)
(3) × (25.4 oz) = 76.2 oz

EATS
* boysenberries, nectarines,  orange
* chopped salad (escarole, endive, radicchio, carrots, green cabbage, red cabbage, bell pepper, radish, celery) w/ blueberries & sundried tomato dressing
* yam w/ white beans & tomato salsa
* swiss chard tacos (yam, quinoa, kale & salsa wrapped in chard leaves, topped w/ tomatoes)
* corn
* artichokes
* grapes

:) CANCEL YOUR BYPASS APPOINTMENT?

Plez take a quick read (I’ve pasted the post here, no need to click on the link) http://t.co/FjQRLcpCn4
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Patient Googles His Way Out of Bypass Surgery*
BY ROBERT OSTFELD, MD, MSC

One of the most common operations performed in the world today is coronary artery bypass graft surgery (CABG). I would like to share with you the remarkable story of a recent Cardiac Wellness Program patient here at Montefiore Medical Center (I’ll call him Mr. J), who changed his diet as a gastric bypass alternative.

Mr. J is a middle-aged man with high cholesterol and a family history of heart disease. Understandably, he desperately wanted to avoid the problems that many in his family had faced, so he ate a “healthy” diet of chicken, fish, and low-fat dairy, with a few fruits and vegetables mixed in. And he exercised. A lot. In fact, he loved exercising so much that he would do it for two to three hours a day — brisk walking, playing sports, etc.

Mr. J. first visited a cardiologist at age 55, after having experienced several weeks of tightness in his neck during physical activity. The condition had worsened to the point that only 30 to 45 seconds of exercise brought on significant discomfort. The doctor ordered a stress test, to see if heart disease could be contributing to this symptom. The test results were so wildly abnormal that he was sent immediately to the hospital for a cardiac catheterization, to look for cholesterol blockages in the vessels that supply his heart with blood. Such severe blockages were found that he was admitted directly to the hospital for coronary artery bypass graft surgery. In less than one day, his life had changed dramatically.

While lying nervously in his hospital bed, he began to think that maybe there was another way to approach this disease, so he went online. There, he read about the impact of a whole-food, plant-based diet on heart disease, and he decided that was the path for him. He called the nurse, gave back his hospital gown, and despite the pleas of his medical team, signed himself out of the hospital against medical advice. Mr. J’s nurse was so concerned that before he was able to leave, she called his wife to have her convince him to stay. He did not. Later, the nurse even called Mr. J at home to plead for his return. He politely declined.

Soon thereafter he found our Cardiac Wellness Program at Montefiore. He was already taking all the appropriate medications, and he chose to completely change his lifestyle as well. He fully embraced a whole-food, plant-based diet without oil and had perhaps the most remarkable turnaround I have ever seen. Within one week, he went from being able to walk only a block before feeling tightness in his neck to walking 25 blocks without incident! Fast-forward three months and he was back to exercising two to three hours each day without symptoms. That is what I call remarkable!

A few weeks later, Mr. J got another call from his nurse. She had just been diagnosed with cholesterol blockages in her heart, and her doctors were recommending cardiac procedures. With Mr. J in mind, she told her doctors no way and called him to learn how to do exactly what he did: embrace a whole-food, plant-based diet!

Mr. J never did get that bypass surgery, nor did he get a coronary stent. In fact, he did not need to have any procedures at all. He got healthier with appropriate medications and by wholeheartedly embracing a whole-food, plant-based diet.

The key to health, it seems, lies at the end of your fork.​

* * *

*Postscript: While many heart patients may reverse their disease with lifestyle change alone, Mr. J also continued his prescribed medications, given the severity of his condition, and their doses were lowered as his health improved. Please note that I am not recommending lifestyle change over medical intervention for any particular person, as every case is of course different. Some cases are fraught with more risk than others, so please consult with both your physician and a physician trained in lifestyle medicine before making significant lifestyle changes.

ABOUT THE AUTHOR
Cardiologist Robert Ostfeld, MD, MSc is the founder and director of the Cardiac Wellness Program at Montefiore Medical Center in New York City, where he encourages patients to embrace a whole-foods, plant-based diet. He earned his MD at Yale and his MSc in epidemiology at Harvard, and he is an associate professor of clinical medicine at the Albert Einstein College of Medicine.

Day 64 Low-SOS Vegan Plan

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EXERCISE:
# Lift lunch sisters
# kickbox 60 min

WATER: (goal: > 77)
(3) × (25.4 oz) = 76.2 oz

EATS
* rolled oats in hot water, blueberries, green martian-milk (XL-almond milk w/ kale/spinach, dates, banana)
* stir fry veggies (pineapple, onions, carrots, green cabbage, red cabbage, bell pepper, radish, celery, Asian dry seasonings)
* sweet & sour bbq sauce (contains XL-high fructose corn sweetner, preservatives, salt… ugggh)
* brown rice (contains XL-grapeseed oil)
* boysenberries (from garden)
* nectarines
* leftover frozen homemade ice dream

Cmmt: XL indicates uncommon extravagantly luscious foods