Author: Sharon

Day 247 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 58

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT (physical therapy) workouts:
– hip & lower body
– tail bone
– neck

WATER:
(2) × (32) = 64 oz (+)

EATS:
* veggie sushi
* pomegranate
* leftover chipotle rice potato veggie soup w/ avocado on whole wheat sourdough
* chopped cruciferous salad w/ leftover homemade pizza w/ cauliflower cheese

… SUN HAS SET …

* a small russet potato – baked, cooled, then airfried next day
* red grapes

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

Bob Dylan – You Ain’t Goin’ Nowhere

Clouds so swift, rain won’t lift
Gate won’t close, railing’s froze
Get your mind off wintertime
You ain’t goin’ nowhere


Ooh-wee, ride me high
Tomorrow’s the day my bride’s gonna come
Oh-ho, are we gonna fly
Down in the easy chair?


I don’t care how many letters they sent
The morning came, the morning went
Pack up your money, pick up your tent
You ain’t goin’ nowhere


Ooh-wee, ride me high
Tomorrow’s the day my bride’s gonna come
Oh-ho, are we gonna fly
Down in the easy chair?


Buy me a flute and a gun that shoots
Tailgates and substitutes
Strap yourself to a tree with roots
You ain’t goin’ nowhere


Ooh-wee, ride me high
Tomorrow’s the day my bride’s gonna come
Oh-ho, are we gonna fly
Down in the easy chair?


Now Genghis Khan, he could not keep
All his kings supplied with sleep
We’ll climb that hill, no matter how steep
When we get up to it


Ooh-wee, ride me high
Tomorrow’s the day my bride’s gonna come
Oh-ho, are we gonna fly
Down in the easy chair?


Ooh-wee, ride me high
Tomorrow’s the day my bride’s gonna come
Oh-ho, are we gonna fly
Down in the easy chair?


Source: Musixmatch
Songwriters: Bob Dylan
You Ain’t Goin’ Nowhere lyrics © Dwarf Music, Universal Tunes

Day 246 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 57 (again)

EXERCISE:
* Roadtrip today – no workouts

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ pomegranate, almond milk, banana
* chipotle potato-rice soup w/ brussel sprouts, cauliflower, red cabbage, avocado on whole wheat sourdough
* small cup of dairy-free pineapple whip

… SUN HAS SET …

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

Healthy BBQ Sauce

This healthy BBQ Sauce recipe is fresh and tangy without added preservatives or additives. Make healthy BBQ sauce and skip the store-bought brands. [Recipe option 2 is quickest.]

Prep Time10minutes mins

Cook Time10minutes mins

Total Time20minutes mins

Course: Sauces, Dips & Dressings

Cuisine: American

Diet: Diabetic, Gluten Free, Vegan, Vegetarian

Servings: 12 servings

Calories: 70kcal

Author: Kathy Carmichael

Ingredients

  • 1 white onion diced
  • 2 cloves garlic minced
  • 2 Tablespoons Organic Tomato Paste
  • 15 ounces Organic Tomato Sauce
  • 4 Tablespoons Pure Maple Syrup
  • 1 Tablespoon Vegan Worcestershire Sauce
  • 2 teaspoons apple cider vinegar
  • 1 ½ Tablespoons Molasses
  • 1 teaspoon dijon mustard
  • ½ teaspoon paprika or smoked paprika
  • ½ teaspoon pepper
  • ¼ teaspoon cayenne pepper

Quick and Easy BBQ Sauce (Option 2)

  • 15 ounces Organic Tomato Sauce
  • 1 Chipotle Peppers in Adobo Sauce
  • 2 Tablespoons Grape Jelly
  • 2 Tablespoons Apple Cider Vinegar

Instructions

  • Sauté the onions and garlic in a medium in a saucepan until translucent.
  • Combine all other ingredients.
  • Bring to a boil.
  • Reduce to simmer.
  • Cook 20 minutes on simmer.

Quick and Easy BBQ Sauce Option

  • Combine all the ingredients in a high-speed blender.
  • Blend the ingredients until smooth.
  • Pour the contents into a saucepan.
  • Warm to the desired temperature.

Notes

  • For thicker BBQ sauce, add more tomato paste.
  • For a chunky BBQ sauce, add diced tomatoes.
  • Using red onions instead of white onions gives the BBQ sauce a more substantial onion presence.
  • Use a high-speed blender for a smooth sauce.
  • The sauce will last 1-2 weeks in the refrigerator in a sealed container.
  • You can also freeze the sauce. I suggest using Souper Cubes.

Nutrition

Calories: 70kcal | Carbohydrates: 17g | Protein: 2g | Fat: 0.4g | Saturated Fat: 0.1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.1g | Sodium: 578mg | Potassium: 436mg | Fiber: 2g | Sugar: 12g | Vitamin A: 600IU | Vitamin C: 10mg | Calcium: 35mg | Iron: 1mg

DIRTY DOZEN & CLEAN FIFTEEN

https://www.ewg.org/foodnews/dirty-dozen.php

Here is EWG’s list of the most contaminated produce — The Dirty Dozen (and most important to buy organic):

Strawberries
Spinach
Kale, Collard, & Mustard Greens
Nectarines
Apples
Grapes
Bell & Hot Peppers
Cherries
Peaches
Pears
Celery
Tomatoes


And here is their list of the least contaminated produce — The Clean Fifteen:

Avocados
Sweet Corn*
Pineapples
Onions
Papayas*
Sweet Peas, frozen
Asparagus
Honeydew Melon
Kiwi
Cabbage
Mushrooms
Cantaloupe
Mangoes
Watermelons
Sweet Potatoes


* A small amount of sweet corn and papaya sold in the United States is produced from bioengineered seeds. Buy organic varieties of these crops if you want to avoid genetically modified produce.

https://foodrevolution.org/blog/how-to-wash-vegetables-fruits/

Day 245 of Year 10 Low-SOS Vegan Plan

MEDITATION:
* Psalm 57

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* Total Gym whole body workout similar to this link
* PT (physical therapy) workouts:
– hip & lower body
– tail bone
– neck
* Dermaroll face/neck workout (week 3) similar to this link

WATER:
(2) × (32) = 64 oz (+)

EATS:
* oatmeal w/ pomegranate, almond milk, banana
* homemade pizza topped w/ cauliflower cheese – delish! and bbq pulled jackfruit (here is Mary McDougall’s recipe)
* chopped cruciferous salad w/ tomato, avocado, 3-2-1 salad dressing
* red grapes
* small piece of Trader Joe’s oat XL-choco bark


… SUN HAS SET …

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