Day 92 of Year 3 Low-SOS Vegan Plan

EXERCISE:
# Outdoor walk 40 min
# Lift lunchsisters
# Fat-freeze treatment (2 of 30) for 20 min

WATER:
(3) × (25.4) = 76.2 oz

EATS:
* steamed mixed greens w/ lemon juice
* fresh blueberries
* prepared Ethiopian seasoning mixture today
* Ethiopian Berberé Stew

* Ethiopian Chickpea & Turnip Stew

* XL-avocado on wheat sourdough XL-toast
* XL-coconut ice “cream” sandwich
* apricots

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Ethiopian Seasoning Mixture

Ethiopian Seasoning Mixture
by Susan Voisin
(link below)

1 Tbs. ground cardamom
1 Tbs. ground coriander
1 Tbs. fenugreek
1 Tbs. ground nutmeg
1 Tbs. ground cloves
1 Tbs. ground allspice
1 Tbs. cinnamon
1 Tbs. paprika
1 Tbs. turmeric
1 tsp. cayenne
1 Tbs. ground black pepper
1 Tbs. ground sea salt

[I buy bulk seasoning at Winco Market where all scoops are same size, so just replace measurements w/ 1 tsp=1 scoop AND 1 Tbs=3 scoops, double or triple recipe & store in glass jar.]

http://blog.fatfreevegan.com/2007/02/chickpea-and-turnip-stew-with-ethiopian.html

Berberé Stew

Berberé Stew
by Susan Voisin
(link below)

The stew:

1/2 large onion, chopped
1 + 1/4 cup red lentils
2 1/4 cups water
1 garlic clove, crushed
1-2 Tbs. [Ethiopian seasoning mixture]
1 28-ounce can crushed tomatoes [I used half this amount]

Mix lentils with water, garlic, onion, and spices. Cook, uncovered, over medium-low heat, for 20 minutes or until the lentils have softened. Watch carefully and add water if it starts to dry out. Add the tomatoes and heat at least 15 more minutes. Good alone or over whole grains such as brown rice.

http://fatfreevegan.com/blog/2010/03/13/berbere-stew-ethiopian-lentil-stew/

Chickpea and Turnip Stew with Ethiopian Spices

Chickpea & Turnip Stew
by Susan Voisin
(link below)

This is a very simple, adaptabIle dish that cooks up quickly. If you don’t have time to make the berberé spice mixture, you can change the flavoring entirely and use curry powder or garam masala; you may need to adjust the amount to taste. Also feel free to substitute the turnips with potatoes or any other root vegetable.

Ingredients:
1 pound small turnips (may substitute potatoes or sweet potatoes)
1/2 small head shredded cabbage
1 medium onion, chopped
1 teaspoon minced ginger root
2 teaspoons [Ethiopian seasoning mixture]
1/2 teaspoon turmeric
3 leeks, white parts only, washed well and chopped
2 carrots, chopped
4 cups vegetable broth or stock [I used 1 cup broth + 3 cups water]
1 15-ounce can chickpeas, drained well
1 teaspoon salt, or to taste
1/2 cup plain soymilk [I used almond milk]
[I also added 1 teaspoon coconut sugar & small tomato paste to the pot]

Instructions

Clean the turnips well. Trim off the tops and bottoms and then peel them. Cut them into 1/2-inch cubes.

Heat a large, non-stick pot. Add the onions and sauté until they begin to turn brown. Add the ginger root, seasoning, and turmeric and sauté for another minute.

Add all the remaining ingredients except the milk. *Cook, covered, until the turnips are tender, about 20 minutes. Remove about 1 1/2 cups of the stew and puree it in a blender. Return it to the pot, along with the milk. Stir well until heated throughout and serve.

[* Try adding 1 teaspoon coconut sugar to pot]

Preparation time: 15 minute(s) | Cooking time: 30 minute(s)

Number of servings (yield): 4

http://blog.fatfreevegan.com/2007/02/chickpea-and-turnip-stew-with-ethiopian.html

Day 91 of Year 3 Low-SOS Vegan Plan

EXERCISE:
# Standing vibration platform (20 min)
# Lift rockbottom
# Face exercise
# Kickbox 45 min
# Fat-freeze treatment 1 of 30 (on vibration platform 20 min)

WATER:
(4) × (25.4) = 101.6 oz

EATS:
* apricots
* XL-coconut ice “cream” sandwich
* mixed rice (brown, red & black wild rice w/ lentils)
* sauteed veggies (mushrooms, onion, red & green bell peppers, tomato, edemame) w/ cooking sherry
* leftover: (frozen) pinto beans, mixed wild rice, sauteed veggies served over raw cabbage, served w/ red & green salsa, cilantro, onion, XL-avocado
* some XL-pistachios

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Are You a Skinny Fat Person? 10 Steps to Cure the Skinny Fat Syndrome

http://m.huffpost.com/us/entry/1799797

Let’s modify the following 10 suggestions the author writes about at the end of his article [SEE MY MODIFICATIONS IN BRACKETS]:

  1. Eat a Low-Glycemic Load Diet — Lean animal protein (chicken, fish, and eggs), nuts, seeds, beans, vegetables, fruit, and small amounts of non-gluten grains. [ELIMINATE *ALL* FLESH, DAIRY & EGGS FROM DIET]
  2. Power Up with Protein — Start the day with protein and at each meal. This makes your metabolism run hotter and cuts hunger. Incorporate eggs, protein shakes, nuts, seeds, chicken, or fish. [HIGH PROTEIN TOUGH ON KIDNEYS & JOINTS. PLANT FOODS HAVE SUFFICIENT LEVELS]
  3. Don’t Drink Your Calories — No sodas, juices, sweetened drinks and no more than 3-4 glasses of wine or alcohol a week with meals. [PREFERABLY *NO* ALCOHOL]
  4. Avoid the Deadly White Powder or Flour — Including gluten-free flour products. Even whole grain flour acts like sugar in your body. [LIMIT *ALL* PROCESSED CARBS]
  5. Beware of Frankenfood — Factory-made foods are often science projects with fake ingredients including MSG (which causes ravenous hunger and is hidden as “natural flavoring”), high fructose corn syrup, artificial colors, preservatives, and chemicals.
  6. Eat From the Right Plant — If it was made in a plant stay away, if it was grown on a plant it is probably okay.
  7. Get an Oil Change — Eat omega-3 fat-rich foods including sardines and wild salmon and avoid refined and processed vegetable oils except olive oil. [AVOID *ALL* PROCESSED FATS (OIL), AND INSTEAD OF GOING FISHING ADD GROUND FLAXSEED & A FEW WALNUTS FOR OMEGA 3]
  8. Get Going and Get Strong — Both cardio and strength training are key. Cardio builds fitness and improves metabolism, and strength training builds muscle so you won’t be a skinny fat person.
  9. Take Supplements — They grease the wheels of your metabolism and help burn calories and balance blood sugar. A good multivitamin, fish oil (EPA/DHA,) and vitamin D do the trick for 95 percent of people. [IDEAL TO GET VITAMIN D NATURALLY FROM SUNSHINE, EAT WIDE VARIETY OF PRODUCE & ONLY SUPPLEMENT B12]
  10. Protect Sleep Time — Sleep deprivation alters metabolism and increases cravings for carbs and sugar. Sleep is sacred. Make your bedroom a sleeping temple and stay there for 7 to 8 hours a night.

Day 90 of Year 3 Low-SOS Vegan Plan

EXERCISE:
# Walk outdoor market 30 min
# Standing vibration platform (20 min)

WATER:
(4) × (25.4) = 101.6 oz

EATS:
* 3 ingredient pancake (blenderized rolled oats, banana, almond milk), topped w/ blueberries & pure XL-maple syrup
* some XL-pistachios
* veggie soup (cabbage, carrots, broccoli, cauliflower, tomato, onion, red & green bell pepper, salsa, high fiber pasta) served over raw leafy greens
* XL-sweet beverage
* apricots
* XL-coconut ice “cream” sandwich

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Day 89 of Year 3 Low-SOS Vegan Plan


EXERCISE:
# Walk to dog 40 min

WATER:
(3) × (25.4) = 76.2 oz

EATS:
* rolled oats,grapenut flakes, blueberries, raspberries, dehydrated barley/alfalfa powder, ground flaxseed, banana, almond milk
* veggie sandwich (avocado, cilantro, peppadew peppers, cucumbers, tomato, romaine lettuce, red onions, spicy mustard on french baguette)
* apricots
* XL-coconut ice “cream” sandwich
* grilled veggie burger on whole wheat XL-bun w/ tomato, lettuce, onion, pickle, mustard, 

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Day 87 of Year 3 Low-SOS Vegan Plan

EXERCISE:
# Standing desk 8 hrs

WATER:
(4) × (25.4) = 101.6 oz

EATS:
* grapenuts, grapenut flakes, rolled oats, blueberries, raspberries, banana, almond milk
* mixed raw veggies (as pictured above), raw leafy dark greens, then cover with steamy rice, black beans, cilantro, onions, red/green salsa, XL-avocado, lemon… mmm! This was enough for both lunch & supper
* XL-almond ice dream

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Day 86 of Year 3 Low-SOS Vegan Plan

EXERCISE:
# Outdoor jog/prance/powerwalk combo 30 min
# Lift rockbottom
# Standing desk 6 hrs
# Vibrating platform workout 10 min

WATER:
(4) × (25.4) = 101.6 oz

EATS:
* grapenut flakes, rolled oats, blue, raspberries, banana, almond milk
* mixed raw veggies cover with steamy rice, black beans, cilantro, onions, red/green salsa, XL-avocado, lemon
* raw cauliflower crumbles & shredded carrots mixed w/ sauerkraut
* leftover veggetti
* XL-almond ice dream
* fresh peach

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food