Author: Sharon

The $0.11 Ancient Roman Leg Food That Kept Soldiers Marching 20 Miles a Day

This video explores how Roman legionnaires over the age of 50 maintained the physical endurance to march 20 miles a day through a specific diet of four low-cost, nutrient-dense pantry staples. Rather than relying on modern supplements, these foods provided the necessary metabolic and vascular support to prevent leg fatigue and weakness.

Here are the four ancient foods identified:

Fenugreek Seeds (1:09 – 4:39): Known as the “glucose gatekeeper,” these seeds contain 4-hydroxyisoleucine, which helps stimulate glucose uptake into skeletal muscles. Soaking one teaspoon of seeds overnight and consuming them 30 minutes before a walk can help seniors overcome the “early wall” of fatigue.

Black Garlic (4:40 – 8:24): This “sulfur pump” is created through a slow fermentation process that produces S-allyl cysteine (SAC). SAC improves blood flow by dilating arteries and reducing arterial stiffness, ensuring that oxygen and nutrients reach leg muscles during exertion.

Lentil Broth (8:25 – 11:58): Serving as a “mineral concrete” for muscles, this broth provides high levels of magnesium and potassium. Magnesium is crucial for muscle relaxation, helping to prevent cramps and restless legs. The broth form is recommended for better mineral absorption compared to solid lentils.

Chickpeas and Olive Oil (11:59 – 15:15): This “slow-burn anchor” combines low-glycemic chickpeas with the oleic acid in olive oil. This pairing slows digestion, providing a sustained release of energy that helps stabilize blood glucose and insulin sensitivity for up to 12 hours, making daily movement easier over the long term.

Apr 3, 2026 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* No Greater Love podcast
* Pop Hagin lecture
* Read God’s Promises
* The Chosen, season 1, ep 6

EXERCISE:
* Day 6 (day/evening) of 21 Day Simple Countertop Challenge
* PT APP workout
–lower body stretch/stengthening
* Lift bicep/tricep freeweights
* Ab-Coaster (looks like this)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* Thai Tofu Stir-fry (Forks Over Knives frozen)
* pistachios & red grapes
* soup (broccoli, pinto beans, kale, onion, garlic, veg broth, bit of Chipotle pepper, salsa, lemon), served w/ whole-wheat organic sourdough & avocado
* mushroom taquitos w/ bit of XL-oil, salsa, guacamole & plain sparkling water w/ just a shot of Tuscanini Organic XL-soda

… SUN HAS SET …

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

Frozen Meal Bowls (Forks Over Knives)

Since Forks Over Knives is closing operations they have transfered their mailing list to Ocean Robbins’ company, Food Revolution Network.

These frozen meals are now being sold online by the Healthy Goodness Company at a slightly higher price than Fork Over Knives. (You can note ingredients on packages & create your own copycat recipe).

Frozen Thai Tofu Stir Fry

BROWN RICE, VEGGIES, SEASONED TOFU, TANGY THAI- PEANUT SAUCE

Frozen Penne Bolognese

TOMATOES, WATER, WHEAT PENNE, BRUSSELS SPROUTS, CARROTS, ONIONS, CASHEWS, CELERY, ORGANIC WHITE MISO, ORGANIC RICE KOJI, BASIL, GARLIC, POTATO STARCH, SALT, FENNEL SEED, RED PEPPER FLAKES, NUTRITIONAL YEAST, BLACK PEPPER, OREGANO

Frozen Cauliflower Tinga

CAULIFLOWER, PLUM TOMATOES, COOKED QUINOA, ONIONS, PEAS, COOKED BLACK BEANS (BLACK BEANS, WATER, SALT, CALCIUM CHLORIDE), CORN, KAMUT, PUMPKIN SEEDS, CILANTRO, RED CABBAGE, WATER, POBLANO PEPPERS, ONIONS, GARLIC, LEMON JUICE, ANCHO POWDER, APPLE CIDER VINEGAR, PASILLA PEPPERS, SALT, LEMON JUICE, CUMIN SEED, ALLSPICE, APPLE JUICE, CLOVES, BLACK PEPPER

Frozen Fajita Bowl

COOKED BROWN RICE
COOKED BLACK BEANS
CORN
RED BELL PEPPERS
TOMATILLOS
TOMATOES
GREEN PEPPERS
ONIONS
DICED TOMATOES
WATER
TOMATILLOS
ROASTED GARLIC
JALAPEÑOS
CILANTRO
GARLIC
SEA SALT
CHILI POWDER
LIME JUICE
MAPLE SYRUP
CUMIN
OREGANO, BLACK PEPPER
ANCHO POWDER

Vegan Mac & Greens

WATER, WHOLE WHEAT
ELBOW PASTA (DURUM WHEAT SEMOLINA), SPINACH, CASHEWS, ONIONS, ORGANIC COCONUT MILK (ORGANIC COCONUT,
FILTERED WATER), PARSLEY, NUTRITIONAL YEAST, LEMON JUICE, GARLIC, SHIITAKE
MUSHROOM POWDER, SALT, POTATO STARCH, LEMON ZEST, BLACK PEPPER, OREGANO.

Kimchi VS Sauerkraut

Credit: Design by Verywell Health; Getty Images

Both **kimchi** and **sauerkraut** are fermented cabbage dishes, but they differ a lot in flavor, ingredients, and cultural background.

—

### 🥬 Origins & Culture

* **Kimchi** comes from South Korea and is a staple in Korean cuisine.
* **Sauerkraut** originates from Germany and is common across Central and Eastern Europe.

—

### 🌶️ Ingredients & Flavor

* **Kimchi**

  * Napa cabbage + garlic, ginger, scallions
  * Seasoned with chili flakes (gochugaru), fish sauce or salted seafood
  * **Flavor:** spicy, tangy, umami-rich, complex

* **Sauerkraut**

  * Green cabbage + salt
  * Sometimes includes caraway seeds or juniper
  * **Flavor:** sour, salty, clean, simple

—

### 🧪 Fermentation Style

* **Kimchi**

  * Fermented with a mix of lactic acid bacteria + added seasonings
  * Shorter fermentation (days to weeks typically)
  * More variation depending on recipe

* **Sauerkraut**

  * Fermented mainly with salt and natural cabbage bacteria
  * Often longer fermentation (weeks to months)
  * More standardized process

—

### 🥗 Nutrition & Probiotics

Both are:

* Rich in probiotics (good for gut health)
* Low in calories
* High in fiber and vitamins

**Key difference:**

* Kimchi may have more diverse microbes due to added ingredients
* Sauerkraut is usually lower in calories and simpler nutritionally

—

### ⚖️ Quick Summary

* Want **spicy, bold, complex? → Kimchi**
* Want **simple, sour, mild? → Sauerkraut**

My UN-Pollo Bowl, from El Pollo Loco

Simply REMOVE the chicken (pollo)! Some locations allow you to swap it for avocado, and adding cabbage is free!

My favorite meal is the Pollo Loco pollo bowl. Today (April 3, 2026) the cost is only $5.00 and if you ask for a senior discount it is only $4.50 !! And only 3 grams fat & 8g fiber w/o the chicken… WOW!

[ If you keep the pollo you’re adding an additional 7g fat. ]