EXERCISE:
# Prepping-Garden workout in the sunshine 3 hrs
WATER:
(3) × (25.4) = 76.2 oz
EATS:
* banana
* very veggie pasta sauce (red yellow orange sweet peppers, huge amount of kale & brussel sprouts, onion, fresh tomato, sun-dried tomato, mushrooms, ancient grains) served over high fiber spaghetti
* pasta topped with raw organic sauerkraut from Costco & nutritional yeast
* XL-sweet beverage
* tangerines & XL-pistachios
Well it looks like I have inadvertently fallen into the BEANS-RICE-GREENS diet!
I just made that up… but clearly somebody thought of it before I did! Yes of course, like my grandmother’s people. Their lifestyle as a whole intrigues me… but particularly their diet.
Eliminating the tortilla or bread, squeezing the juice of lime or lemon on top for vitamin C & adding a dollop of salt free chunky salsa w/ corn makes this an exceptionally healthy choice. It’s filling, full of B vitamins & fiber, good protien & calcium, low in sodium & fat (choose no added salt or oil), very low cost, and it’s just plain delicious!
I’ll be preparing Jasmine brown rice AND steamed greens together in my stainless inner rice cooker from Amazon (OYAMA Stainless 16-Cup (Cooked) (8-Cup UNCOOKED) Rice Cooker, Stainless Steel Inner Pot, Stainless Steamer Tray).
I’m going to make the BEANS-RICE-GREENS diet an integral element of this basic daily menu:
* Breakfast: OATS w/ BERRIES
* Lunch: BEANS-RICE-GREENS
* Supper: GREENS-RICE-BEANS!
I was inspired by the simple lifestyle of this fifty-something year old Tarahumara couple of northwestern Mexico. It’s a hard life for them, but they suffer little from the diseases of their western neighbors.
EXERCISE:
# Prepared taxes… whew, now I’m exhausted! 🙂
WATER (goal: 75 oz)
(3) × (25.4) = 76.2 oz
EATS:
* steamed kale w/ fresh pineapple chunks
* veggie bean & rice bowl (romaine lettuce, brown rice, black beans, pico de gallo, sweet corn, XL-avocado, lemon)
* brc naked burrito (black beans, rice, cabbage, served on bed of mixed spring greens, broccoli-slaw, red & green salsa, XL-avocado)
Patience… there’s a lot of info here. Do not overwhelm yourself. Take it in small doses. The research is top notch, but if you want to jump to concise dietary advice skip to 50:50 (50 minutes, 50 seconds).
Here are some areas that will be covered in this outstanding talk:
Starting at minute 11:00 we will learn that half the population carry a mutation of the CYP1A2 gene which, with increased caffeine consumption, predisposes us to hypertension and myocardial infarction (heart attack). Without the mutation one or two cups of coffee can actually be beneficial, but with the mutation it is decidedly detrimental to our health, particularly if we are under 50 years old.
Concerning obesity, we will learn at minute 15:30 that mutations of the APOA5 gene predisposes us to increased BMI (body mass index). Ninety percent of the population has at least one of these mutations. Dr. Oliveira has two suchmutations, as does her identical twin sister, but they are expressed differently due to environmental factors.
We also learn that the only genetic factors related to obesity concern the sensors for satiation and the sensors for appetite control.
Note in the following tables:
TOTAL FAT (as % of total calories)
SFA = Saturated fatty acids
MUFA = Monunsaturated fatty acids
The graphics (above) make it clear why animal products need not even appear on my calorie density table. They are so amazingly high in saturated, as well as monounsaturated, fatty acids their inclusion in a fatloss conversation is inappropriate. As a matter of fact NUTS are even higher than most meats… so be careful!
Look what I’ve learned from Dr. Oliveira, comparing her calorie density table to mine:
I’ve got to change the green line! All-U-Can-Eat should appear above the starches, not below them. At the bottom of starches (where my current green line lives) I need a yellow line for Much-U-Can-Eat, instead of ALL. I’ll work on that modification on this site… and in my daily diet!
In her calorie density table Oliveira cites this Jeff Novick’s (dietician, nutritionist, and exercise scientist) talk. So if the first lecture piqued your interest, here’s more!
(My air fryer is Avalon brand from Amazon. Sharon)
LIVE DEMOS:
* (Airfryer Brussels)
1 lb raw organic Brussels sprouts (halved) ( also works for broccoli, cauliflower, turnips, butternut squash cubesn, potatoes, etc)
1 or 2 T saltfree mustard
1 or 2 T Smokey bbq sauce from bemaandpas.com (discount code CHEFAJ)
Stir, then airfry at 420 deg for 20 min.
* (Stovetop Onion, mushroom, kale):
10 oz bag onion sauteed slowly in saltfree veggie broth
Then add mushrooms & sauté.
Then lots of garlic & sauté.
Then Trader Joe’s bagged organic kale.
Cover to steam.
Then drizzle garlic-cilantro vinegar.
* (Charles’ Breakfast Veggies):
Cruciferous crunch veggies from Trader Joe’s prepared in iPot (pressure cooker) with 3 C water or veggie broth (to use later like a hot tea – “pot liqueur”)
Cook on manual 5 min, then immediately release pressure.
GENERAL TIPS:
* tip: saltfree mango salsa is a good veggie topping
* tip: add unsweetened pineapple to you steamed kale
*********
Favorite Flavored Vinegars from bemaandpas.com:
(discount code CHEFAJ)
Non-Reduced:
Grapefruit
Apple
Black Cherry
Prickly pear
Habanero pepper
Cucumber melon
White garlic
Garlic cilantro
