Author: Sharon

VEGAN PISTACHIO WHITE CHOCOLATE COOKIES… made with CHICKPEAS?! 🍪✨

Ingredients:

– 1 tin chickpeas (drained)
– 1 ripe banana
– 5-6 dates
– 2 tbsp PB2 (or oat flour)
– Pinch of salt
– Splash of vanilla
– Handful of pistachios
– Vegan white chocolate chip

Instructions

Blitz, combine all ingredients. Bake for 15 to 20 minutes until the edges look firm and slightly golden. Let the cookies cool completely on the tray before eating so they hold their shape.

Why Measuring Your LDL Cholesterol(The Bad Cholesterol) Isn’t Enough…It’s The ApoB Lipoproteins That Matter

https://substack.com/@doc4heart/note/p-203291420?r=o554c

Why ApoB is Important

Better Risk Predictor: A high number of circulating particles means a higher chance of plaque building up in your arteries.

Hidden Risks: Standard tests can miss risk in people with high triglycerides, diabetes, or obesity, making ApoB a more accurate warning sign. [1, 2, 3, 4]

Typical Ranges

Normal Level: Generally under 90 mg/dL is considered optimal for a low risk of heart disease.

High Level: Levels above 110 to 120 mg/dL indicate an increased risk of cardiovascular problems. [1, 2]

How to Lower High ApoB

Healthy Diet: Limit saturated fats and eat more fiber, fruits, and vegetables.

Regular Exercise: Get at least 30 minutes of physical activity daily.

Medication: Doctors may prescribe cholesterol-lowering drugs like statins if lifestyle changes are not enough. [1]

Sept 3, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* E W Kenyon Sermons w/ Insights

EXERCISE:
* Powerwalk 4 miles indoors
* Post-meal outdoor powerwalk
* PT APP workout
–lower back stretch/strengthening
* heel drops to build bone density

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fresh peach
* bowl of Moroccan Grandmother Stew w/ fresh radishes & sauerkraut
* red grapes & figs
* Actual veggie burger on English muffin, bbq black beans, corn
* pistachios

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed

What Rip Eats in a Day

Ever wonder what a day of real-life, PLANTSTRONG eating looks like? Rip Esselstyn (son of Caldwell, born 1963) takes you inside his kitchen to show us:

1. Rip’s Big Bowl (Weekday Breakfast) (0:33 – 1:04):

  • PLANTSTRONG hearty whole grain cereal
  • Thawed frozen mango
  • Banana slices
  • Grapefruit
  • Ground flax seed
  • Chia seeds
  • PLANTSTRONG date-sweetened dark chocolate granola
  • Unsweetened almond or oat milk

2. Weekend Pancakes/Waffles (Weekend Breakfast) (1:14 – 2:05):

  • PLANTSTRONG pancake and waffle mix (whole grain, oil-free, date-sweetened)
  • Sliced bananas
  • Fresh berries
  • Optional: Drizzle of high-quality maple syrup

3. Chili-Loaded Bowl (Lunch) (2:10 – 3:35):

  • PLANTSTRONG chili or stew
  • Greens (arugula, kale, spinach, or Swiss chard)
  • Cooked sweet potato (or alternative carbs like brown rice, quinoa, or new potatoes)
  • Lime juice
  • Diced avocado
  • Optional toppings: Sriracha or salsa

4. Chili-Loaded Quesadillas (Lunch) (3:42 – 4:26):

  • Leftover chili or stew
  • Greens
  • Oil-free corn tortillas
  • Toppings: Avocado and salsa

5. Massive Stir-Fry (Dinner) (4:31 – 6:18):

  • Onions
  • White button mushrooms
  • Red bell peppers
  • Extra firm tofu cubes
  • Bok choy
  • Broccolini
  • Cooked wild rice
  • PLANTSTRONG peanut curry secret sauce (mixed with water)
  • Lime juice

6. Pizza Night (Dinner) (6:21 – 7:25):

  • PLANTSTRONG organic whole grain pizza crust kit (crust and sauce)
  • Diced onions
  • Broccoli
  • Torn spinach
  • Cubed tofu
  • Drizzle of barbecue sauce

💪 No fluff. No fuss.

KEEP IN MIND THAT THIS DIET FUELS A CONSISTENT EXERCISE PROGRAM:

Recommended Weekly Exercise Frequency and Duration

  • Esselstyn recommends exercising at least 5 days a week.
  • Each session can range from 10 to 45 minutes, depending on the type of exercise and intensity.
  • The focus is on a mix of cardiovascular activities (like swimming, biking, walking) and strength or mobility exercises (body-weight movements, simple daily movements).

Sept 2, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* E W Kenyon Sermons w/ Insights
* No Greater Love podcast

EXERCISE:
* Jog 5k outdoors
* Post-meal outdoor powerwalk
* Face exercise

WATER:
(2) × (32) = 64 oz (+)

EATS:
* fresh peaches & banana
* veggie sandwich, mini bag XL-chips, crafted sparkling water mix
* bowl of Moroccan Grandmother Stew w/ fresh radishes & pretzel crisps dipped in avo-salsa

… SUN HAS SET …

Cmmt: XL indicates uncommonly excessive food, and wautéed means water-sautéed