My comments:
* “Fish”, only if it displaces beef, pork, chicken. Fish does contain cholesterol.
* “Dark chocolate” may contain high levels of cocoa butter fat. Be careful.
Month: December 2023
Day 240 of Year 9 Low-SOS Vegan Plan
EXERCISE:
* Lift (pull day) – lower, middle & upper back, biceps
* Two 20 minute brisk outdoor walks – post meals
WATER:
(3) × (25) = 75 oz
EATS:
* rolled oats w/ water, barley max powder, vitamin C powder, ground flaxseed seed, raspberries, 2 almonds, strawberries & splash of almond milk
* cucumber-avocado “sushi” roll w/ XL-white rice, ginger, wasabi & Nori seaweed paper
* red beans, brown rice, salsa, broccoli micro-greens, radishes, tomato on Ezekiel tortilla
* more in a bowl, no tortilla
* sliced orange
… SUN HAS SET …
Preparing Brown Rice to use in white rice recipes, even sushi!
The past couple years I’ve followed this method for exchanging brown rice for white rice in recipes. In essence, you bring the water to a boil, pour in the amount of brown rice you want to use, and then turn down the heat so you have a rolling simmer. Continue to cook the brown rice between 10 and 15 minutes before removing it from the heat. I have found that 12 minutes works perfectly for me. You may need to search how much time is good for you. You then remove the pot from the stove and strain the rice. Now you may use this rice as you would use uncooked rice in any white rice recipe.
Continue reading here:
How Not To Age: The Longevity Book That Blew My Mind | Dr. Michael Greger
Nov 12, 2023
“I’ve read more than 12 books on aging & longevity but never a book like this from Dr. Greger. Didn’t know it was possible. 13,000 references!”
0:00 The best longevity books
1:49 The worst longevity books
3:43 How Not To Age
6:21 Fact checking Dr. Greger
8:24 Why a book on aging
15:12 The main pathways of aging
25:28 Hormesis
29:44 Is Dr. Greger biased?
34:47 Alzheimer’s
41:49 Protein
49:50 Browning/cooking food
56:55 Plant based America
1:01:17 Beef & chicken
1:17:00 How good is How Not to Age?
1:19:30 Cuteness overload
(For reference links go to youtube)
“EATING YOU ALIVE” MOVIE RECIPES!
Have you watched the nutrition film, Eating You Alive? Here are super simple recipes from the film:
Day 239 of Year 9 Low-SOS Vegan Plan
EXERCISE:
* Multiple 20 minute brisk outdoor walks in sunshine – post meals
* Up & down several flights of stairs all day
WATER:
(3) × (25) = 75 oz
EATS:
* leftover 1/2 veg sandwich (see yesterday’s description)
* fresh orange
* few green grapes
* pinto beans, rice, cabbage, arugula & quarter avocado w/ salsa fresh crunchy radishes
* homemade tostada on Ezekiel tortilla (rinsed salt-free pinto, arugula, tomato, salsa dry seasonings)
… SUN HAS SET …
Vegan Sushi “Tacos” (Leftover Brown Rice Recipe)
Ingredients
- 1 cup cooked jasmine brown rice
- ½ large avocado
- 2 tablespoons seasoned rice wine vinegar
- 1 cucumber, peeled and grated or diced
- 1 large carrot, grated or diced
- 2 sheets nori, cut into quarters
- 1 teaspoon furikake (optional)
- sriracha
Instructions
- In a medium-sized bowl, mix together the rice, vinegar, and avocado. Add the cucumber and carrot, and stir. Cut your nori sheets into quarters.
- Serve the nori squares alongside the rice and veggie mixture. Individuals can spoon about ⅓ cup of rice mixture into each nori square and then top with sriracha. The rice mixture can be made ahead, but I do not recommend assembling the “tacos” in advance.
Day 238 of Year Low-SOS Vegan Plan
EXERCISE:
* Slow jog outdoors 1 hour – post meal
* 20 minute brisk outdoor walk in sunshine – post meal
* Up & down several flights of stairs
WATER:
(3) × (25) = 75 oz
EATS:
* oatmeal w/ raisins, cinnamon & splash of almond milk
* 1/2 veg sandwich on XL-white bread (see ingredients in pic)
* fresh orange
* oatmeal w/ fresh raspberries w/ cinnamon & splash of almond milk
* few green grapes
… SUN HAS SET …
Day 237 of Year 9 Low-SOS Vegan Plan
EXERCISE:
* Gym workout – pushing (triceps, chest, shoulders)
* 20 minute brisk outdoor walk in sunshine
* Up & down several flights of stairs
WATER:
(3) × (25) = 75 oz
EATS:
* fresh orange
* oatmeal, pomegranate, sliced almonds, pinch of amla powder, cinnamon, splash of almond milk
* Mexi-bowl w/ pinto beans, rice, cabbage, avocado, salsa
* few raisins
… SUN HAS SET …
Day 236 of Year 9 Low-SOS Vegan Plan
EXERCISE:
* Gym workout – pulling (biceps, lower back, middle back, upper back)
* 20 minute brisk outdoor walk – post meal
* Another 20 minute brisk outdoor walk – post meal
* 15 minute lunges – post meal
WATER:
(3) × (25) = 75 oz
EATS:
* beans, greens & mushrooms in tomato sauce, Ezekiel toast w/ avocado
* fresh orange
* glutton-free oatmeal (yuck) w/ ground flaxseed, sliced mango, strawberries & splash of almond milk
* leftover very veggie tomato sauce w/ quinoa served over whole wheat rotini w/ sauerkraut, celery & nutritional yeast
… SUN HAS SET …