Author: Sharon

Day 247 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* Lots of commuting, then pacing about and standing in sunshine at open door during final exam
* 20 minute walk about outdoors in sunshine

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats, water, strawberries, cinnamon & splash of almond milk
* gorilla salad w/ homemade bbq dressing & Ezekiel avocado garlic toast
* very veggie whole wheat spaghetti (w/ quinoa, arugula, kale, broccoli, sugar snap peas, green peas, yellow and orange carrots, mushrooms, red bell peppers, water chestnuts, onions, garlic)
* celery sticks

… SUN HAS SET …

* side of thin brown rice cakes, w/ vegan buffalo dip (very low oil)

4-7-8 Breathing Technique – How to Fall Asleep Faster

The 4-7-8 breathing technique was pioneered Dr. Andrew Weill from Arizona, who describes the yoga-inspired method as “utterly simple, takes almost no time, requires no equipment and can be done anywhere.”

Dr.Weill claims that 4-7-8 breathing can help people fall asleep in just 60 seconds by acting as a “natural tranquilizer for the nervous system” that reduces stress and tension in the body.

How do you do it?

1. Before you begin, place the tip of your tongue on the roof of your mouth just above your teeth and keep it there throughout the exercise.

2. Exhale completely through your mouth quite forcefully so you make a “whoosh” sound.

3. Close your mouth and inhale quietly and softly through your nose for a mental count of four.

4. Hold your breath and count to seven.

5. Next, exhale completely through your mouth, making another whoosh sound for eight seconds in one large breath.

6. Now inhale again and repeat the cycle three times for a total of four breaths.

Remember: All inhaling breaths must be quiet and through your nose and all exhaling breaths must be loud and through your mouth.

How does it help?

1. It takes on more oxygen relaxes the parasympathetic nervous system and promotes a state of calmness.

2. It helps rebalance the nervous system which can become over stimulated during times of stress.

3. It helps you connect with your body and your breathing and distract you from everyday thoughts that can prevent you from sleeping.

https://www.housebeautiful.com/lifestyle/a4139/sleep-breathing-technique/?utm_source=google&utm_medium=cpc&utm_campaign=arb_ga_hbl_md_pmx_us_urlx_17931185945&gclid=Cj0KCQjwhfipBhCqARIsAH9msbklG4X4vC64gT4Q_2qyem54XmFeJ2MCWaOh3dggzaSlDoNdk0N_IwQaAtB1EALw_wcB

3 Ingredient Dressing Recipes:

Ponzu style sauce
2 tbsp rice vinegar
2 tbsp tamari
1 tbsp maple syrup
mix together and serve

Tahini dressing
1/2 cup tahini
1 tbsp mustard
2 pitted medjool dates w/ a little over 1/2 cup water
blend all ingredients together and serve

Mango dressing
1/2 ripe mango
1 tomato
1 lime (juice only)
pinch of salt (optional)
blend all ingredients together and serve

Strawberry balsamic dressing
2 cups strawberries (wash and remove green tops)
1 tbsp + 1 tsp balsamic vinegar
1 lemon (zest only)
salt to taste
blend all ingredients together and serve

Date caramel
1/2 cup almond butter
2 pitted medjool dates
1/4 cup water
salt to taste
blend all ingredients together and serve – if you don’t have a high speed blender, soak the dates in water prior to blending.

Day 246 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* 15 minute walk about outdoors in sunshine
* Lift (pull day @ gym) – lower, middle & upper back, biceps

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats, water, strawberries, cinnamon & splash of almond milk
* bowl of steamed broccoli, carrot, cabbage, tofu & some brown rice
* canned peaches in fruit juice
* Santa Barbara Salad (escarole, endive, raddicchio) w/ Trader Joes green godess dressing (diluted w/ some rice vinegar b/c contains bit of olive XL-oil) & side of thin brown rice cakes, w/ vegan buffalo dip (very low oil)
* air-fried potatoes w/ “natural” low sugar ketchup
* sliced orchard apple

… SUN HAS SET …

* air-popped popcorn (just 1/8 cup, then popped)

Day 245 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* 15 minute indoor jog & traversing many flights of stairs
* Mom & I went grocery shopping today – fun!!

WATER:
(3) × (25) = 75 oz

EATS:
* rolled oats, water, pomegranate, cinnamon & splash of almond milk
* mung beans omelet w/ tomato, onion, mushroom inside & baked polenta slices & orange  on the side
* Asha tainan (soy) noodle soup w/ tomato, carrots, celery, onions
* globe seeded grapes & few radishes

… SUN HAS SET …

Day 244 of Year 9 Low-SOS Vegan Plan

EXERCISE:
* Long driving day…
* 20 minute outdoor walk & lots of stairs today
* Another brisk 15 minute outdoor walk

WATER:
(3) × (25) = 75 oz

EATS:
* mung beans omelet w/ arugula, tomato, onion, mushroom inside & baked polenta slices, air-fried grated potato (oilfree) on the side
* rolled oats, water, raspberries, strawberries, splash of almond milk
* pinto beans, rice, salsa, few slices avocado, tomato, Santa Barbara Salad mix (escarole, endive & radicchio)


… SUN HAS SET …