Author: Sharon

July 4, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
Proverbs 15

Adviceline episodes

Biblical Resesrch Institute

EXERCISE:
* Powerwalk 4 miles indoors
* PT APP workout
–low back stretch / strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* leftover very veggie spaghetti w/ sourdough avocado toast
* chopped gorilla cruciferous salad w/ homemade dressing (date paste, water, lowfat peanut powder, cashews, rice vinegar, worcestershire sauce)
* grilled mushrooms & garden veggies (tomato, squash, onion) and homemade coleslaw
* homemade peach cobbler (topping made w/ oat flour, almond flour, dates, vanilla powder, cinnamon, baking powder, salt)

… SUN HAS SET …

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

July 3, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
Adviceline episodes

EXERCISE:
* Jog 5k outdoors
* PT APP workout
–low back stretch / strengthening
* Lift lower body @ gym

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* 9 grain sourdough avocado toast
* chopped gorilla cruciferous salad w/ leftover (cold) bbq soycurls & bbq/walnut dressing
* small slice of apple XL-pie
* very veggie ghetti, sprinkled w/ nutritional yeast

… SUN HAS SET …

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

 

NUTRITARIAN LIFESTYLE, by Joel Furhman

Popularized by physician and author Dr. Joel Fuhrman, the NUTRITARIAN LIFESTYLE supports long-term weight loss and reduces risk for chronic diseases like heart disease, diabetes, dementia,  cancer.

Emphasis is on Whole Plant Foods

Greens, beans, onions, mushrooms, berries, and seeds are the foundation—sometimes abbreviated as G-BOMBS.

These foods are high in fiber, phytonutrients, and anti-inflammatory compounds.

Foods with added sugars, refined grains, oils, and salt are minimized or eliminated.

TYPICAL RECOMMENDED FOODS:

* Leafy greens (kale, spinach, arugula)

* Cruciferous vegetables (broccoli, Brussels sprouts)

* Legumes (lentils, black beans)

* Fruits, especially berries

* Nuts and seeds, in moderation

* Whole grains like quinoa or oats (used sparingly)

FOODS TO MINIMIZE OR AVOID:

* All animal products

* Added sugars and sweeteners

* White flour, white rice

* Oils, even olive oil

* Excess salt

BENEFITS:

* High in fiber and micronutrients

* May support heart health, brain health, and weight loss

* Anti-inflammatory and immune-supporting

July 2, 2025 of Low-SOS Vegan Plan

(Bottle contains filtered water)

(This blog began 3/15/2015)

MEDITATION:
Proverbs 14:28-35

“He that oppresseth the poor reproacheth his Maker: but he that honoureth [his Maker] hath mercy on the poor.”

Meditating upon episode 1 here

Adviceline episodes


EXERCISE:
* Jog 5k outdoors
* PT APP workout
–low back stretch / strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie
* naked burrito (bowl of pintos, rice, cabbage, cilantro, salsa)
* leftover soycurls rehydrated in diluted bbq sauce, then baked & topped w/ wautéed chopped veggies (tomato, sweet peppers, onion, mushrooms)
* Grain & Celery salad w/ drizzle of spicy peanut dressing
* steamed broccoli & cauliflower
* cone of choco sweet potato / banana ice cream

… SUN HAS SET …

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

 

July 1, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
Proverbs 14: 19-27

“In the fear of the Lord is strong confidence: and his children shall have a place of refuge.”

Meditating upon episode 1 here

EXERCISE:
* Jog 5k outdoors
* PT APP workout
–low back stretch / strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* leftover peach cobbler topped w/ fresh cling-free nectarine
* leftover gorilla cruciferous salad w/ seeded sourdough avocado toast
* soycurls rehydrated in diluted bbq sauce, then baked 400° for 20 minutes (flip once) & served over mashed potatoes & topped w/ wautéed chopped veggies (tomato, sweet peppers, onion, mushrooms)

… SUN HAS SET …

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

 

LIFTMOR STUDY Showed Heavier Resistance/Impact Training Promotes BONE Strength

(I refer to this as ‘lifting like a man‘, more weight & fewer reps than we women are accustomed to.)



Physical Therapist Margaret Martin discusses weight training for bone health as well as bone density and in particular, the LIFTMOR osteoporosis weights program. But she insists you do it with supervision.

Margaret discusses the effects of weight training on bone health and bone density when you lift to 80 to 85% of your one rep max. She covers the four exercises in the LIFTMOR study and provides guidance as to whether you should follow this weight training program for your bone health and osteoporosis and safety tips to follow.

https://melioguide.com/osteoporosis-exercises/liftmor-osteoporosis-osteopenia/