Author: Sharon

Chuck & Gena Norris’ Morning Kick Supplement

Gena O’Kelley and Chuck Norris.
CREDIT: Chuck Norris/Instagram

Here a fully vegan food list that mimics the benefits of Chuck Norris’s supplement (stress support, gut health, energy, and overall resilience) generated by AI.

A one-week grocery plan designed around versatile, repeatable foods so you can enjoy them daily without boredom.

Weekly Vegan Grocery List

  1. Whole Grains & Energy Base
  • Oats – 7 cups (1 cup/day for oatmeal)
  • Quinoa – 3 cups (cooked)
  • Brown rice – 3 cups (cooked)
  • Soba noodles (100% buckwheat) – optional for a little variety
  1. Legumes & Protein
  • Lentils – 2 cups dry
  • Chickpeas – 2 cups dry or 4 cups cooked/canned
  • Black beans – 2 cups dry or 4 cups cooked/canned
  • Tofu – 14 to 21 ounces (2–3 servings/day)
  • Tempeh – 7 to 10 ounces (1 serving/day)
  • Soycurls – ~2 cups dry (rehydrates to ~4–5 cups cooked; use 2–4 servings/week)
  1. Leafy Greens & Vegetables (Stress & Minerals)
  • Spinach – 7 cups (1 cup/day)
  • Kale – 7 cups (1 cup/day)
  • Broccoli – 7 cups
  • Bell peppers – 5 to 7
  • Carrots – 5 to 7
  • Mushrooms (shiitake, maitake, oyster) – 5 to 7 cups
  1. Fruits (Antioxidants & Mood)
  • Berries – 3 cups (frozen or fresh)
  • Bananas – 7
  • Tart cherries – 1 to 2 cups or juice
  • Apples – 5 to 7
  1. Healthy Fats
  • Avocados – 3 to 5
  • Almonds – 1 cup
  • Pumpkin seeds – 1/2 cup
  • Chia seeds – 1/2 cup
  1. Fermented / Gut-Friendly Foods
  • Sauerkraut – 2 cups
  • Vegan kimchi – 2 cups
  • Miso – 3 to 4 tablespoons
  • Kombucha – 7 cups (1 cup/day)
  1. Herbs & Spices (Anti-inflammatory / Stress Support)
  • Turmeric – 1 to 2 teaspoons/day (fresh or powdered)
  • Ginger – 1 to 2 teaspoons/day
  • Cinnamon – 1 to 2 teaspoons/day
  1. Extras
  • Dark chocolate 70%+ – 3 to 4 squares/day (choose very low fat)
  • Soy milk or oat milk – 7 cups (for drinks and oatmeal)
  • Lemon – 2 to 3 (for dressing and flavor)

Note: Soycurls can be used anytime as a protein substitute for tofu or tempeh—rehydrate 10 minutes and season.

Daily Eating Framework

**Morning:**

* Oatmeal with chia seeds, berries, cinnamon, and almond butter
* Soy milk or kombucha

**Lunch:**

* Quinoa and lentil salad with kale/spinach, avocado, and pumpkin seeds
* Side of fermented veggies like sauerkraut or kimchi

**Snack:**

* Dark chocolate with a banana or apple
* Handful of almonds

**Dinner:**

* Stir-fried tempeh or tofu with mushrooms, broccoli, and bell peppers over brown rice
* Season with turmeric and ginger

**Evening:**

* Warm oat milk with cinnamon
* Tart cherries

—

This plan naturally covers the benefits you usually get from supplements:

* Stress support through leafy greens, nuts, seeds, berries, and avocado
* Gut health with fermented foods, miso, and kombucha
* Energy and protein from legumes, tofu/tempeh, and grains
* Anti-inflammatory boost from turmeric, ginger, and dark chocolate (choose very low fat)

High Levels of Bayer’s Weedkiller Found in Hummus, Chickpeas | Environmental Working Group

Independent laboratory tests commissioned by the Environmental Working Group found glyphosate, the notorious weedkiller linked to cancer, in more than 80 percent of non-organic hummus and chickpeas samples, and detected at far lower levels in several organic versions

https://www.ewg.org/news-insights/news-release/2020/07/high-levels-bayers-weedkiller-found-hummus-chickpeas?utm_source=chatgpt.com

Nov 21, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
* Revelation TV
* Charles Capps podcast
* Quiet Bible at Bedtime podcast

EXERCISE:
* PT APP workout
–lower body stretch/stengthening
* Powerwalk 4 miles indoors
* TRX strap resistance workout & dumbbells (bicep, tricep, chest, back, shoulders)

WATER:
(2) × (32) = 64 oz (+)

EATS:
* avocado toast w/ baby tomatoes
* cranberries on oatmeal w/ banana
* cherries & red grapes
* chipotle black beans & purple lemon rice, avocado
* gorilla salad w/ 3-2-1 dressing & squeeze of lemon

… SUN HAS SET …

* 3 mushroom airfried XL-tostadas

Our Simple Whole Food Plant Based Thanksgiving Feast

Here’s what we made:
-Savory potato, chickpea & veggie hash (seasoned with classic Thanksgiving herbs) 
-Homemade applesauce 
-Fresh cranberry sauce 
-Roasted squash 
-Miso-maple peas & carrots 

Every dish is easy to make, perfect for two or four people — just double it for more guests. It’s comfort food that loves you back! 

Watch next:
Lentil Shepherd’s Bowl (Healthy Comfort Food)
Chickpea Cookies (No Flour, No Refined Sugar)

Ingredients for potato dish:
-4 potatoes, diced
-2 stalks celery, chopped
-4 carrots, diced
5 mushrooms, chopped
-1 onion, diced
-1 garlic, chopped
1cup chickpeas, drained and rinsed
1 Tbsp poultry seasoning
-1 tsp white pepper
1/2 tsp celery salt
Salt and pepper to taste
1 Tbsp avocado oil(optional)

Instructions:
Chop all vegetables and drain and rinse chickpeas. Heat up frying pan and add oil if using oil. Add potatoes, carrots, celery, onion and mushrooms and fry, stirring frequently, for roughly 5 min. Now add garlic and stir and fry for 1 minute more. Add chickpeas and spices, mix for 3 minutes more and it’s ready!

Applesauce:
-5 cups apples, peeled and chopped
-2 Tbsp cinnamon
1 cup water
-2 Tbsp maple syrup

Add apples, water and cinnamon to a pot on the stove on med-high heat and boil for roughly 10-15 min, stirring occasionally, until apples have cooked down. Once they are ready. add maple syrup. Stir in and enjoy!

Cranberries:
-3 medjool dates
-1 cup water
1 pound bag of cranberries
-2 Tbsp maple syrup
-Zest of 1 orange
-Juice from 1/2 orange

Add dates and 1/2 cup water to a small blender and mix well. Pour cranberries, other 1/2 cup of water and date paste/juice into a pot on medium heat for a small boil. Let simmer while they pop and stir time to time. Add orange zest and juice. Stir. Remove from heat once they’ve popped and softened and it’s jelly consistency(roughly 10-15min) taste and add desired amount of maple syrup. Mix well and enjoy!

Miso Maple Side dish:
Boil Carrots and add in frozen peas for the last 2 min. Strain and add 1 Tbsp Miso and 1 Tbsp Maple Syrup. Stir and enjoy!

Instant Pot Beans 101 – Black Beans, Chickpeas & Black Eyed Peas

RECIPES:

Chickpeas – 1 pound(or 2 and a 3rd cup) of dried chickpeas, 6 cups water. Add a small piece of Kombo in to help with digestion and add iodine to the beans. Set to sealing. Pressure cook for 45 min. Natural release for 20 min.

Black beans – 1 pound(or 2 and a 3rd cup) of dried black beans, 4-5 cups water, 1/4 onion. Add a small piece of Kombo in to help with digestion and add iodine to the beans. Set to sealing. Pressure cook for 25 min. Natural release for 20 min.

Black eyed peas –  1 pound(or 2 and a 3rd cup) of dried black beans, 6 cups water. Add a small piece of Kombo in to help with digestion and add iodine to the beans. Set to sealing. Pressure cook for 10 min. Natural release for 10 min.

When A Man Has No One But God | Napoleon Hill

This video unpacks the sacred solitude a man faces when stripped of worldly attachments, friends, and even his own confidence—and how it aligns perfectly with Napoleon Hill’s principles of faith, desire, persistence, and divine alignment. Hill teaches that adversity contains the seed of equal or greater benefit—and for a man who finds himself with no one but God, that seed is spiritual awakening, clarity, and power.

Nov 20, 2025 of Low-SOS Vegan Plan

This blog began 3/15/2015)

MEDITATION:
* Revelation TV
* Charles Capps podcast
* Quiet Bible at Bedtime podcast

EXERCISE:
* Walk 20 minutes about campus
* PT APP workout
–lower body stretch/stengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* chipotle black beans & purple lemon rice, steamed kale, avocado
* banana & red grapes
* gorilla salad w/ squeeze of lemon
* multi-grain sourdough w/ homemade boysenberry jam

… SUN HAS SET …

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