Month: December 2018

Day 278 of Year 4 Low-SOS Vegan Plan

EXERCISE:
* Stair-stepper
* Lift upper body
* Mini-trampoline

WATER:
(3) × (25) = 75 oz

EATS:
* tofu/veggie/rice bowl
* banana & gluten-free chocolate mini-cupcakes
* sliced oranges
*blanched broccoli & cauliflower (I ate LOTS of this!)
* open-faced vegan pizza:

  • grilled whole grain artisan bread
  • avocado w/ garlic powder
  • topped w/ very-veggie pasta sauce (thicken w/ cooked brown jasmine rice)

* XL-lemonade

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly luscious food

Chocolate Mini Cupcakes

Found a great wheat-free chocolate cake recipe and I used it to create this Christmas cake:

Then I modified it to make cupcakes pictured above… with less sugar & fat!

I reduce the sugars by replacing the recommended 2 cups of dates for the cake to 3/4 cup of dates.

I reduce fat by exchanging the frosting’s 2 cups of cashews to 1/3 cup cashews + 2/3 cup drained white beans.

Banana & sweet potato flour can be bought, or created by dehydrating item, then grinding it to a powder.

INGREDIENTS

My Adapted Cake:
1 3/4 cups cooked and cooled sweet potato
3/4 to 1 cup water
1 Tsp balsamic vinegar
3/4 cups dates
2 tsp vanilla
1 1/2 cups banana flour
1/2 cup sweet potato flour (or oat flour)
2/3 cup cacao powder
1 tsp baking soda
1 tsp baking powder

My Adapted Frosting:
1/3 cups raw, unsalted cashews
2/3 cup drained/rinsed white beans
3/4 cup nut milk of choice
1 Tsp cacao powder
1 tsp vanilla
Coconut or date sugar (to taste)
Desiccated unsweetened coconut for garnish

INSTRUCTIONS

  1. Peel and cut up 2 sweet potatoes and boil in water until soft.
  2. Drain and cool.
  3. Add water, sweet potato, dates, balsamic and vanilla to blender and blend till smooth.
  4. Add remaining ingredients to a bowl and stir.
  5. Add blender mixture to the bowl of dry ingredients and stir.
  6. Pour into muffin pan lined with papercups or silicone cups.
  7. Bake for 20 minutes at 350 degrees.
  8. Remove from oven and cool on baking racks.
  9. Add all frosting ingredients to blender and blend until smooth.
  10. Frost and decorate, as desired.

HOW ABOUT A BIG FAT “Workout Sandwich”?

🎵”Will you still Need Me, will you still Feed Me, when I’m 64?”🎶

Can’t believe it… yesterday was my 64th birthday! Things are changing starting TODAY!

Join me! Let’s do this experiment – everyday. Let’s make a “workout sandwich”

* morning cardio
* midday weightlifting
* evening cardio

We’ll do it M,T,W,Th,F (weekends off) for two months. Make each session short, like 20 or 30 or 45 minutes tops. And don’t get crazy with effort or we might get injured. That would sabotage the whole experiment!

No need to go to the gym three times a day, most can be accomplished at home.

For weights we’ve got

* dumbbells
* stretchy-bands
* kettle balls
* water bottles in a shopping bag

For cardio we have

* mini-trampoline
* YouTube videos
* our own feet… happy-feet, dance-feet, skipping-feet, walk-the-dog feet

… there’s nothing stopping us!

Today is start day! We end in exactly two months.

DON’T WEIGH YOURSELF, DON’T MEASURE YOURSELF. LET’S MEASURE SUCCESS BY HOW GREAT WE FEEL.

At the end of each workout day make a quick journal entry like this:

* MORN: bla-bla-bla
* MID: bla-bla-bla
* EVE: bla-bla-bla

We are gonna be so healthy! MDs tell us we should exercise after every meal. How about before every meal? Yes, this is going to work perfectly!

💖 Lovies to all my pals stickin’ to the project… PROJECT WAISTLINE !

*****************
Wednesday
* MORN: kickbox cardio
* MID: lift abs
* EVE: mini-trampoline
*****************
Thursday
* MORN: jog
* MID: lift upper body
* EVE: bicycle & trampoline
*****************
Friday
* MORN: jog
* MID: lift upper body
* EVE: trampoline & hoola-hoop
*****************
Saturday
* MORN: kickbox
* MID: —
* EVE: —
*****************
Monday
* MORN: jog thru youtube desert
* MID: lift upper body
* EVE: bicycle in sunshine
*****************
Tuesday (Christmas)
* MORN: jog thru youtube snow
* MID: —
* EVE: —
*****************
Wednesday
* MORN: jog youtube Grand Canyon
* MID: lift abs
* EVE: ——
*****************
Thursday
* MORN: jog youtube forest
* MID: lift lower body
* EVE: mini-trampoline
*****************
Friday
* MORN: stair-stepper
* MID: lift upper body
* EVE: mini-trampoline
*****************
Saturday
* MORN: kickbox
* MID: —
* EVE: —
*****************
Sunday
* MORN: jog
* MID: —
* EVE: —
*****************
Monday
* MORN: jog youtube Hawaii
* MID: lift lower body
* EVE: mini-trampoline & vibration platform (we call it an earthquake table)
*****************
Tuesday
* MORN: jog youtube forest
* MID: —
* EVE: —
*****************
Wednesday
* MORN: jog thru youtube snow
* MID: lift upper body
* EVE: mini-trampoline
*****************

I must report the changes that I am experiencing in my “holiday” waistline. I’m not weighing myself, I’m not measuring myself, but I feel my middle melting away. Good results!

****************
Thursday
* MORN: jog scary mountainside trail via youtube
* MID: clean house (spotless!) for Mom’s visit
* EVE: —
*****************
Friday
* MORN: jog youtube Hawaii
* MID: clean out closet (yes, it counts!)
* EVE: —
*****************
Saturday
* MORN: speed-shopping for mega groceries
* MID: whip-up big supper for guests
* EVE: —
*****************
Monday
* MORN: jog youtube Hawaii
* MID: lift lower body
* EVE: —
*****************
Tuesday
* MORN: hike around mountain lake
* MID: continued hiking
* EVE: lift upper body
*****************
Wednesday
* MORN: lift abs
* MID: bicycle at park
* EVE: mini-trampoline
*****************
Thursday
* MORN: jog Hoover Dam trail (youtube) on mini-trampoline
* MID: lift lower body
* EVE: alternate jog on mini-trampoline & ab workout
*****************
Friday
* MORN: kickbox
* MID: lift upper body
* EVE: mini-trampoline
*****************
Monday
* MORN: —
* MID: —
* EVE: mini-trampoline
*****************
Tuesday
* MORN: jog Bryce Canyon (youtube)
* MID: lift lower body (youtube)
* EVE: mini-trampoline
*****************
Wednesday
* MORN: jog London (youtube)
* MID: lift abs
* EVE: mini-trampoline
*****************
Thursday
* MORN: –
* MID: lift upper body
* EVE: –
*****************
Friday
* MORN: jog Golden Gate Trail (youtube)
* MID: park powerwalk outdoors
* EVE: —
*****************
Saturday
* MORN: kickbox
* MID: jog
* EVE: —
*****************
Sunday
* MORN: —
* MID: bicycle in the park
* EVE: —
*****************
Monday
* MORN: jog youtube Oregon coast
* MID: lift upper body
* EVE: mini-trampoline
*****************
Tuesday
* MORN: kickbox cardio
* MID: lift lower body
* EVE: mini-trampoline
****************
Wednesday
* MORN: mini-trampoline
* MID: –
* EVE: –
*****************
Thursday
* MORN: jog youtube Venice Beach
* MID: lift upper body
* EVE: mini-trampoline
****************
Friday
* MORN: lift lower body
* MID: kickbox
* EVE: mini-trampoline
****************
Saturday
* MORN: kickbox
* MID: bicycle at park
* EVE: –
****************
Monday
* MORN: jog youtube Chicago-land
* MID: lift upper body + ab workout
* MID (again): bicycle in park
****************
Tuesday
* MORN: jog youtube Beverly Hills
* MID: lift lower body & bicycle at park
* EVE: ab-domination home workout
****************
Wednesday
* MORN: jog youtube Las Vegas Blvd
* MID: lift gym ab-domination + home ab workout
* EVE: mini-trampoline
****************
Thursday
* MORN: jog youtube Calif Pacific Coast Hwy
* MID: lift upper-body & ab-domination home workout
* EVE: mini-trampoline
****************
Friday
* MORN: jog youtube Pozzuoli, Italy
* MID: lift lower-body & ab-domination home workout
* EVE: mini-trampoline
****************
Saturday
* MORN: –
* MID: –
* EVE: mini-trampoline
****************
Sunday
* MORN: –
* MID: –
* EVE: rest
****************
Monday
* MORN: jog youtube Disneyland
* MID: lift upper-body & ab-domination home workout
* EVE: sauna & mini-trampoline
****************
Tuesday
* MORN: jog youtube Spanish desert
* MID: home ab-domination & lift lower-body
* EVE: mini-trampoline
****************
Wednesday
* MORN: jog youtube UK forest
* MID: amb-domination home & gym ab workout
* EVE: mini-trampoline
****************
Thursday
* MORN: jog youtube UK fields & meadows
* MID: ab-domination at home & lift upper-body
* EVE: mini-trampoline
****************
Friday
* MORN: jog youtube thru Spain
* MID: ab-domination home workout & lift lower-body
* EVE: mini-trampoline
****************
Saturday
* MORN: kickbox cardio
* MID: gym ab workout
* EVE: –
****************
Sunday
* MORN: – rest
* MID: –
* EVE: –
****************
Monday
* MORN: jog youtube SoCal beach sands
* MID: lift upper-body & home ab-domination workout
* EVE: mini-trampoline
****************
Tuesday
* MORN: jog youtube Mt. Vesuvius
* MID: lift lower-body & home ab-domination workout
* EVE: mini-trampoline
****************
Wednesday
* MORN: jog youtube streets of snowy NYC
* MID: lift gym ab-dominationome ab workout
* EVE: mini-trampoline
****************
Thursday
* MORN: jog youtube Canary Islands
* MID: home ab-domination workout & lift upper-body
* EVE: mini-trampoline
****************
Friday
* MORN: jog treadmill
* MID: home ab-domination & lift lower-body
* EVE: mini-trampoline
****************
Saturday
* MORN: kickbox cardio
* MID: gym ab-domination
* EVE: –
****************
Sunday
* MORN: rest
* MID: –
* EVE: –
****************
Monday
* MORN: lift upper-body & home ab-domination
* MID: jog youtube pacific islands
* EVE: mini-trampoline
****************
Tuesday
* MORN: lift lower-body
* MID: jog treadmill & home ab-domination
* EVE: mini-trampoline
****************
Wednesday – LAST DAY OF THIS SANDWICH EXPERIMENT! 😊
* MORN: lift gym abs
* MID: 6 consecutive hours board-lecture
* EVE: mini-trampoline
****************

Avoiding & *Reversing* the Killer of 1/3 of US

At 104 years old this Blue Zone Loma Linda, CA cardio surgeon is still passionately preaching the cure for coronary heart disease.

By the way, he avoids OILS, as well as all meats, dairy, eggs… exercises daily, drinks lots of water, practices love, prays and honors Father God & Yeshua.

Update: I just read this today…

Dr. Ellsworth Wareham a cardiothoracic surgeon has passed away at the age of 104.

He was a vegan for over 50 years and a great example of what a vegan diet and healthy lifestyle can do for one’s health. Amazingly, this retired heart surgeon worked until the incredible age of 95!

He will be missed.

Soy Curl Tamale Filling

Photos of Tamale Fillings:

1 = soy curls in green sauce

2 = potato in green sauce

3 = potato in red sauce

4 = jackfruit and palm hearts in red sauce (big fail, tastes like wimpy olives)

5 = soy curls in red sauce

Not in pic is mushroom- cauliflower-walnut mixture which actually turned out great!

SOY CURL RECIPE:

Step 1. Soak one package (2 1/2 C) soy curls in water for 10 minutes, then drain.

Step 2. Sauté the following on stove top:
2 cloves garlic
1 large chopped onion
2 C veggie broth
1 t liquid smoke

Step 3. Add to pan drained soy curls & the green or the red sauce recipes.

Step 4. Mix & warm over low fire until liquid partially absorbed.

Cool & store in covered dish over night to absorb flavor of liquid.