The FAT-FREE CHEF Is With You All The Way To Success!

Posted in FAT-FREE FRIDAY, GUAR GUM, SALADS & DRESSINGS

Minute Maid Limeade Dressing fat-free

MINUTE MAID LIMEADE DRESSING fat-free

Minute Maid Limeade combined with pineapple explodes onto your greens like no other dressing. Use as dressing for any salad you like or over cooked veggies or as a dipper for fried tofu!

Makes approx. 5 cups

Continue reading “Minute Maid Limeade Dressing fat-free”

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Posted in SHARON'S GREEN DIET

Is Green A Rainbow Color?

So the green thing. I woke up wondering if I ate only green foods could I be healthy and lose the fat quicker? I also wondered why it was so important to the government who makes food policies for the populace, that we eat the colors of food that appear in the rainbow.

It’s like a prejudicial thing if you don’t. You’re labeled a food racist or something like that. Somebody’s trying to get the white potato off the list of vegetables. Call it a weed or something, not worthy to be on your plate.

Sounds like how the world views white people. We are the minority color of the world. Though we’re not considered a color by the people of color. They set that up all neat and tidy. We don’t exist on their color scale. That’s what it feels like to be a minority.

The government wants to keep everybody working who is working. So of course they recommend that you purchase all the products everybody sells.

That’s why they keep telling everybody to eat animals, because of all the people put out of work if you don’t, even though they know that eating the animal is killing us.

There’s no such thing as green animal meat, unless it’s gangrenous or moldy.

Oddly, when I envision a rainbow I don’t think the color green.

But yes to the question, is green a rainbow color. Green is one of the seven visible colors of the rainbow: red, orange, yellow, green, blue, indigo and violet.

In fact, all plants are green. The fruit, vegetable, nut, seed, grain, legume all originated from a green seedling/plant, even though the end product of what we pick from the plant may reflect the colors of a rainbow or colors not in the rainbow. Although potatoes are white inside; they’re brown outside. Brown is not a visible color of the rainbow. Neither is black and neither is white. Nuts are brown, the insides of some fruits are white (apples) and some veggies are white throughout (asparagus), but I am not aware of black unless it’s a blue-black or purple-black.

Fungi (mushrooms) are not green, but still classified as plants. They derive their nutrients from the green plants around them.

So maybe the rainbow analogy or comparison isn’t a good one. Sure it’s useful in recommending all colors, but not all colors of the natural foods we eat appear in the rainbow. We don’t want to leave something nutritious out because it doesn’t fit our way of expressing to others the value in eating a multitude of colors and shades.

READ MORE ABOUT GREEN.






 

Posted in DANDELION GREENS, REDUCED-FAT RECIPES, WE GOT THE GREENS

Dandelion Coleslaw

DANDELION COLESLAW

A beautiful looking, feeling, tasting coleslaw from start to finish. I’ll bet you never had a dandelion green coleslaw. Well, there’s no time better than now – if you can locate the greens of course. I eat this salad as the whole meal. Winner Winner Dandelion Dinner! I love it! Steve too!

Serves 6

Continue reading “Dandelion Coleslaw”

Posted in STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 7 Squat Challenge With Steph 9-30-2018

Day 7 – Sunday

You made it!!!!! Be proud of yourself! How are your muscles feeling? Did you ever think you’d be doing 100+ squats? You got this! Push through it, modify if you have to.

Share your experience on your Facebook page and tag me in it. Let people know how you just challenged yourself and be excited about it!

Instructions:
Beginner – 10 reps of each squat style, repeat 2x = 100
Intermediate – 11 reps each, repeat 3x = 165
Advanced – 10 reps each, repeat 4x = 200

from Aunt Sharon >

Happy Sunday to All!

Who would think that in just one week I could improve my balance, increase muscle tone and maybe even mass, accelerate my aerobic ability (increasing proficiency in one exercise style transferring to another), increase my overall stamina, while simultaneously giving my CAN DO IT spirit a needed boost!

Well there you go. Seven days of squatting.

It gets easier the more I do and more enjoyable knowing it produces rapid results.

Thanks Steph for the invitation. I’m glad I didn’t think I was too old at 69 to tackle a fitness challenge.

It’s going to be Happy Squat Day for me forever. I realize how important my quad muscles are to the proper functioning of all the others – especially being well into the old age category. You think you’ll never lose it, you’ll always have it, but then you do – and lucky for me along comes Steph.

I didn’t receive the squat instructions for Sunday by the time I was ready to exercise at 4:45 AM lol, so I wrote my own. Not anyone’s fault – just wanted to get an early start and early finish today.

Advanced – 25 reps each squat style 4x = 500

It worked fine. I’m super-wobbly right now. I’ll drink a coconut water and get to work.

Thanks again, and all the very best to all who participated!

GREEN CLIP ART FLAME transparent

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in MEDICINAL | MEDICAL

15 Warning Signs of Magnesium Deficiency 

Chef Sharon Comment: If I don’t have a magnesium deficiency, I have 90% of the symptoms. I’ve been a borderline diabetic all my life. It never changes no matter how much I change my diet. I’m going to try to remedy some of these symptoms by taking a magnesium supplement.

Did you know that the amount of magnesium found in the blood does not indicate how much is found in the cells? Similarly, you could have a sufficient amount of vitamin B12 in your blood, but your body may not be utilizing it. This is something to consider when deciding on supplementation of vitamins and minerals. Standard blood tests don’t tell the full story – only that it is present or not present in the blood. Don’t you think it’s time to develop more sophisticated blood tests that give an accurate assessment of how your body is utilizing specific nutrients/ could it be that difficult? Or is the scientific community getting lazy?

This article is worth the 15 clicks.


Magnesium deficiency is much more prevalent in common population than we think. It is a serious problem that can have devastating health effects on the body. Mild ones include vomiting, muscle aches and sleep problems. Serious life threatening ones include depression, anxiety, arrhythmias and diabetes mellitus type 2. Supplementation of magnesium and increased dietary intake can prevent a person from all of these damaging effects of magnesium deficiency…

FINISH READING: 15 Warning Signs of Magnesium Deficiency | A2Z Healthy – Page 15


In another article: Magnesium is a vital nutrient in the body that is obtained mainly from fruits and vegetables. It is considered an ‘Electrolyte’, meaning that it helps to carry electrical impulses throughout the body. It is present in VERY large amounts INSIDE of each and every single cell in your body and its movement out of and back into the cells is what makes muscular contraction and thought even possible.

Note: This should be of interest to animal-eaters, specifically those on a paleo diet. If they want to preserve their muscle strength and mental acuity, they may want to include more of nature’s electrolyte in their diet or add a supplement.

https://www.side-effects-site.com/magnesium-side-effects.html



Foods most rich in magnesium are high fiber foods, which leaves flesh, blood and milk off the table.






 

Posted in STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 6 Squat Challenge With Steph 9-29-2018

DAY 6

One more day! Wow does the time fly! Push through it, finish strong, and remember why you started.

It’s picture of your food day… Saturdays are the hardest. This journey is about making healthy decisions. NO cheats. Saturday is not Faturday. Saturday is a test of your strength. So Post a photo of a meal today to this page. Even if its naughty. Get it up. We are all watching you.

Beginner – 9 reps of each squat style, repeat 2x = 90

Intermediate – 10 reps each, repeat 3x = 150 

Advanced – 12 reps each, repeat 3x = 180


from Aunt Sharon > Last night I decided to retreat to Beginner Level for my last 2 days to stabilize my form.

Today I changed my mind. I’m staying at Advanced Level.

“In baseball, not all pitchers have the same form, but they all get the ball to where it’s supposed to be.”  ~ Chef Sharon.

That’s me. I have reverse curvatures at 3 major areas of my spinal column – cervical, thoracic and lumbar – so my form is never going to be the same as someone with a different vertebrae configuration. The goal is to find the form that works for me within the basic framework and goal of a particular exercise.

I’m no longer concerned that my form doesn’t look exactly like the forms in the pictures. I’m working the muscles that need working, while taking care not to injure myself, while at the same time taking my competitive nature into account.

I’m doing all the squats now in the first half of the day. My muscles perform better, when they haven’t already been overworked by other chores. My other work can wait till later, since that isn’t affected by time of day or night.

My balance has improved in less than a week, which is encouraging. I still keep two umbrellas handy, should I need a spotter to complete long numbers of reps to prevent falling.


Friday night was my splurge on fat meal. Nice reward!

Dairy free Jif WHIPS chocolate and peanut butter ice cream w/smoked almond crumble and shaved chocolate. Top with dairy free whip topping and grated tangelo skin.

My Saturday meal was FRUIT AND NUT SALAD.

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in BEANS - GRAINS, STEVE'S TOTAL HEALTH

Fried Veggie Rice

FRIED VEGGIE RICE

Hey, the Chinese don’t tell me how to cook in my own home. They fry the rice; I fry the veggies and season the water the rice gets cooked in. It reduce calories and minimizes a big mess in the frying pan. I don’t care if it’s not the way the Asians make it. They never experiment with anything new. It’s always the same for thousands of years. More.

Makes 17 cups

Continue reading “Fried Veggie Rice”

Posted in STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 5 Squat Challenge With Steph 9-28-2018

Day 5 – Friday 

You made it through the work week! Today is Friend Friday. Find someone to do your squats with you, be even braver and share a picture on your facebook page of you and your friend doing your squats. Inspire someone else to do what your doing!

Beginner – 8 reps of each squat style, repeat 2x = 80

Intermediate – 9 reps each, repeat 3x = 135

Advanced – 9 reps each, repeat 4x = 180


from Aunt Sharon > Except when I’m walking with Steve, exercise is a solitary endeavor for me. Even if I had a friend, and activists don’t, sweating with somebody else doesn’t interest me.

I can follow instructions, however, and I do like to see how the experts do it, so I can improve what I’m doing and hone my skills based on my needs. And I like to communicate what works and doesn’t work for me, which I do on my website. That’s as social as I get in the exercise realm. In the past, before my activism days, I found that buddies don’t usually show up. Most people – including friends – talk about doing something, rather than doing it.

What matters is that I exercise for me, and that I find the internal and/or external motivation to keep doing it beyond the social interventions of challenges.

I’m doing this challenge and liking it more, even if at times I rough ride through it. Day 5 smoothed out for me – somewhat. I did the SUMO squats in the morning – only that – and it was easier, whereby I didn’t feel the need to pulse squat.

I will do the pulsing as part of my high intensity interval training, because I like the reduced range of motion, quick movements and the burn it creates in my muscles with the accompanying electrical release of tension from those muscles.

DAY 5 I decided to move to the Advanced level. Not particularly a good idea. The squats with kicks and leg lifts add up to 144 squats. Then add 36 reps for the other 3 styles = 108 squats = a total of 252 squats.

In order to do it, I had to break it up into five segments throughout the day and evening. I got creative with the kicks and lifts, out of necessity, but I was present doing something that made all my lower body muscles know they were being worked.

I think this challenge is for people who are already in great shape. I’ll retreat to beginner tomorrow, and wind down the challenge with more control over my movements. I’ll finish having gained that in one week.

Thanks Steph.

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 4 Squat Challenge With Steph 9-27-2018

Squat assignment for today:

Day 4 – Thursday

We’re halfway there! Push yourself for 4 more days! How’s your water intake? You should be consuming half of your body weight in ounces every day. With your check in today let us know how your water intake was.

Beginner – 5 reps of each squat style, repeat 3x = 75

Intermediate – 6 reps each, repeat 4x = 120

Advanced – 10 reps each, repeat 3x = 150


from Aunt Sharon > Well, I found some photos online for the SUMO SQUAT which show the feet alignment:

Also the Pulsing Sumo Squat:

  • Start in second position with your legs opened wide to the sides and your toes turned slightly outward. Placing your hands on your hips, bend your knees, going as low as you can. Make sure your shoulders remain directly over your hips and your knees are in line with your feet.
  • While holding second position, make small pulses up and down, moving about an inch.

I’m doing Intermediate Level: 6 reps each squat style x 4 sets

When you get to this many squats it becomes a lot more difficult to use good form. What is supposed to be 120 reps really = 48 more than that, if you count the alternate leg kicks and lifts done with the basic and narrow squats. Forty-eight more is a lot.

Tonight when doing them I felt the squats working my hips and back thighs that I didn’t feel previously.

Those SUMO SQUATS! I didn’t know there was a term for what I was doing about halfway through – pulsing, and counting the pulses as reps. I had no choice. It was either that or not do them. I felt my quads pulling beyond maybe what they should. Hey, my quads survived. I’m thinking of reversing the order of the squats so that I’m not doing the most difficult squats last. Or maybe I’ll do them at a different time than I do the others – SUMO in the morning and the others in the evening.

Whichever way, this is beginning to feel like a challenge.

My fluid intake is always good. Lots of filtered water throughout the day and evening.

LIVING STRONG AND SIMPLE WITH STEPH






 

Posted in EXERCISE, STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 3 (do day 2 and 3) Squat Challenge With Steph 9-25 and 26-2018

Okay, since I postponed DAY 2 till DAY 3, I did DAY 2 assignment first:

Beginners: 10 reps of each squat style

Intermediate: 8 reps each x 2 sets

Advanced: 8 reps each x 3 sets


from Aunt Sharon > I stuck with the intermediate stage, and frankly had an easier time doing them, than I thought I would, considering how sore my quads (quadriceps aka thigh muscles) are.

It was easier doing the back and side kicks than the first time I tried them – that’s quick improvement that I didn’t expect, especially in the balance area, since that’s one of my weaknesses.

The SUMO SQUAT intrigues me the most, since it’s the most difficult. Since the picture doesn’t show how far the demonstrator is squatting or how her feet are oriented, I’m going to assume she’s squatting further than I am able to do – yet. I’ll figure out the orientation of the feet later. Still, I do what I consider to be a modified form.



Now I’m doing DAY 3 on DAY 3. So I’ll be caught up for tomorrow.

The assignment given for DAY 3:

Beginners: 6 sets of each squat style x 2 sets

Intermediate: 6 reps each x 3 sets

Advanced 9 reps each x 3 sets

Well, doing this twice in a day presented its challenges with my sore quads – still I did it even if my squats weren’t as deep as I wanted.

I kept wondering why when I did squats using weights or a bar it worked my lower back and not my quads, then tonight I realized it was all in the orientation of my back. Leaning over to lift the weights or just my body weight from the floor put the focus on my lower back not on my thighs. I was aiming to increase the strength in that location and I did. I never really thought about my thigh muscles since I walk so much.

However, in addition to the lower back lifts I call them – judging by the degree of soreness in my quads – I need long-term work in this location as well. The degree of soreness also indicates that I’m doing them correct for that purpose.

I’m thinking that when I finish this challenge, as I continue the work, I should do the squats every other day until I gain the strength to do them in better form every day. We’ll see.

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in EXERCISE, STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 2 Squat Challenge With Steph 9-25-2018

Day 2

from Aunt Sharon > I’m really sore. Just my quads though – everything else feels like it does whenever I do any kind of exercise. I spent four hours redesigning the configuration of all the furniture in half the house. It’s funny, for years when we owned a home I always referred to paying the mortgage as paying the rent, because we rented for so many years. Now that we’re in an apartment again, I call the apartment a house. It doesn’t matter. It’s our living space. I worked methodically, measuring and thinking through the move of each piece and how it would affect the other pieces, plus how many other pieces I would have to move to get the target piece where I wanted it, before I actually made the move, so I wouldn’t have to move it back if I didn’t like it. I have many years experience moving furniture.

As it turns out it’s a great way to get long distance exercise – like long distance running, you clock a lot of time. My purpose is always to make each move (rearranging my living space) more efficient and to make the space appear larger and more open than it is. I also like the change. It’s not easy in a small space with a lot of stuff. This is where I do all my work, so it looks like about four people work here with all the work stations in every room except the bathroom. Plus Steve and I live here with Lilly Belle, so personal considerations have to be taken into account. I’m always happy with the result – as is Steve.

Although I didn’t do my exercise challenges today, I did pay special attention to the soreness of my quads – with massage, hot water packs and stretching.

This is the DAY 2 assignment I will do tomorrow:

Beginners: 10 reps of each squat style

Intermediate: 8 reps each x 2 sets

Advanced: 8 reps each x 3 sets

STRONG & SIMPLE LIVING WITH STEPH






 

Posted in MAIN DISH, REDUCED-FAT RECIPES, RICE AND NOODLE BOWLS, SAUCES

GREEN DANDELION PASTA BOWL

GREEN DANDELION PASTA BOWL

Edamame and Mung Bean Fettuccine topped with sweet pepper and onion saute with zucchini sticks and dandelion greens. Wrapped in a smoky sour mustard sauce. Garnished with sliced sweet basil! Low fat, but who would even guess at that? No one I know. Top Shelf Pasta Bowl all the way to the end!

Serves 5-6

Continue reading “GREEN DANDELION PASTA BOWL”

Posted in EXERCISE, GROW YOUNG FITNESS

The Foundation – work out 2

Grow Young Fitness

Sometimes I’m a slow starter. I signed up last December (2017). I didn’t get to my first workout till July 2018. Now it’s almost October 2018 and I’m just getting to my second workout in the Foundation Challenge. I’m ready to make a commitment. I’m assuming the infection of the roots in my teeth (from cracking them in a bad fall) is gone, since I’m feeling stronger – physically and mentally.

I did a squat challenge this morning that my niece is hosting on Facebook. STRONG & SIMPLE LIVING WITH STEPH

I thought as long as I did that, why not get back to the GROW YOUNG FITNESS CHALLENGE. So here I am.

The first workout was herky jerky, since Deron moved rapidly from one exercise to another, and by the time I started with a particular exercise, he was halfway done. I get now that it’s a process, and eventually, I’ll smooth through it. The counting part was also confusing, since he’d start counting when he was already into the exercise. I’ll figure it out eventually – how many reps he’s doing. I do get a work out, but I’d probably do better without the chair. Leg lifts from a chair are not easy – guess that’s one reason to keep doing them. I think I’ll try different chairs to see if it matters.

This second work out did go a little smoother. Working on form given there are so many different exercises done rapidly is key – for me.

Where my computer is located doesn’t have much moving around space, so that could be some of the issue of not keeping up. I’ll figure out how to make more room, so I can extend in all directions without bumping into stuff. Moving my chair several times to accommodate the arm and leg extensions is distracting and slows me down too much.

I feel more motivated to finish the series now that I’ve seen some improvement since the first workout. I’m analyzing it; that’s a good sign.

I’m good.






 

Posted in EXERCISE, GROW YOUNG FITNESS

The Foundation – workout 1

Grow Young Fitness

GROW YOUNG FITNESS

12 JULY 2018

1st work out.

It took me since December 22, 2017 to get here. But I finally arrived. I thought it wouldn’t be challenging enough. That first work out was more of a work out than I expected. I look forward to the next one. Three times a week they recommend in a particular order to achieve the best results.

Take a look, then give it a try. It’s free. http://growyoungfitness.com/exercises-for-seniors

I realize now that I needed a motivational tool to discipline my workouts. Grow Young Fitness is a good fit for me. Steve joined too after returning from his cardiologist. Good reports, but they both agreed he had to lose weight. His next appointment is in 3 months, so Steve asked him what would be a good amount to lose by then. The doctor said 5 pounds. Steve, surprised at the small number said, I’ll do you better than that, how about 20 pounds? So Steve bet him a sushi meal. The doctor took the bet, probably thinking he’s going to get a free sushi meal from Lucky’s Market that just opened a couple blocks from us that Steve and I both rave about.

Of course once Steve makes a bet where he controls the outcome, he’s going to win.

What’s in it for me? Steve spends a lot of money on food. Hopefully our food costs will go down. Plus I won’t be tempted by all the new and interesting stuff he brings home for me to try. I have about a two year backlog on products I tried but didn’t get to posting about yet. Also, when he diets, I diet better.






 

Posted in EXERCISE, STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

DAY 1 Squat Challege With Steph 9-24-2018

9-24-2018 DAY 1 SQUAT CHALLENGE WITH STEPH

Strong & Simple Living with Steph

Day 1!!!!!!

Welcome to the official start day!

We are SO ready!!!! Be proud of yourself for doing something FOR YOU.

Regardless of your physical abilities, pace yourself!!

To those that are new to these challenge groups, it can take a minute to get used to the workings and expectations of the group.

Be patient with yourself and remember why you started.

Pay attention to your form to avoid injury.

When you tense your muscles you tend to hold your breath. Inhale on your way up, exhaling on your way down.

Choose the level that’s right for you:

⭐️Beginner – 6 reps of each squat style = 30 TOTAL

⭐️Intermediate – 7 reps of each squat style, repeat 2x = 70 TOTAL

⭐️Advanced – 7 reps of each squat style, repeat 3x = 105 TOTAL

Comment below when you’ve completed your tasks.

*** For the Narrow Squat w/ Back Kick & Basic Squat w/ Side Leg Lift –
Rise back up, straightening the legs completely,

and lift the left leg behind you for a back kick.

Lower the foot back to the floor in a narrow squat position.

Do another squat, then straighten the leg, do a back kick with the right leg, and step the right foot back to meet the left.

This counts as ONE rep.


from Aunt Sharon: For the back kick and the side leg lift, I did both legs. This increases reps for beginners to 42. Intermediates: 98. Advanced: 147. Combining both leg lifts or kicks into ONE rep really means ONE rep for each leg, which equals TWO total reps.

Okay, so I started with the intermediate level. Worked up a sweat and got breathy. My legs right now feel like jelly. Although I’m no stranger to squats, I do mine holding a bar or lifting weights from the floor up, with no variation. This is new – the variation plus minus the bar.

The kicks are good for balance, which older folks need. I need lots of work for balance since my concussion and this will help.

The SUMO SQUAT was the most difficult, since I don’t yet have enough strength in my quads to rise from a deep squat. I did a modified 7 x 2 reps to set me up for future work – let my quads know this isn’t a seven mile walk.

“The quadriceps is a massive hunk of muscle on the front of your legs.

Weak quads are by far the number one cause of knee pain and other knee issues.

You commonly see this in older people who do a lot of sitting all day.

Over time their quads become so weak it’s hard for them to stand up and they also develop knee pain and other issues.

In short, you do not want to neglect quad training.

Quads are vital for walking, running, jumping and squatting down.

Weak quads mean that these functions will be greatly hindered.

One of the main functions of your quads is to allow you to squat.

In only makes sense then that the best quad exercises involve the squatting movement.” (jasonstake.com)

Thanks Steph

STRONG AND SIMPLE LIVING WITH STEPH






 

Posted in DANDELION GREENS, VEGGIES, WE GOT THE GREENS

‘WE GOT THE GREENS’ Hooked on Heinen’s

Yes siree. Quite by accident I happened upon them at Heinen’s grocery store in Rocky River. Steve’s Hooked on Heinen’s ever since they opened their big extravaganza grocery downtown. Well, this is in the opposite direction, so often on one of our days off we’ll take a bus ride out to Rocky River and check out the grocery scene.

Steve just needed a few items for his diet, but mostly just wanted to walk the store, enjoying the ambiance looking for new items – especially new vegan items, but equally important is the produce section, where they carry a lot more variety than local or traditional stores.

While he browsed, so did I. WHAT?! DANDELION GREENS! 4$ for 2 bunches?? HUGE bunches? Is this sign right I asked Steve? He wasn’t paying attention. I checked and double checked. Sure enough. They were on sale. So fresh looking. Like they were just picked.

Continue reading “‘WE GOT THE GREENS’ Hooked on Heinen’s”

Posted in EXERCISE, STRONG & SIMPLE LIVING WITH STEPH, THE SQUAT CHALLENGE WITH STEPH

SQUAT WITH STEPH

SIGN UP FOR THE SQUAT CHALLENGE WITH STEPH

Check out the EVENTS section on her Facebook Page.

From 12 midnight on 24 September to 12 midnight on 30 September.

” Hey everyone! Get ready to join our 7-day squat challenge next week! Squats can be done ANYWHERE, so no excuses for no space to workout. Invite a friend, challenge someone at home, a little competition never hurt anyone 🙂

Starting Monday a different squat series will be posted daily, with variations for all levels of ability, to be completed at any time during the day.

Simply check-in here when you have completed your series and that’s it!

Let me help hold you accountable.

RSVP GOING if you’re up for the challenge.”

See STEPH on Facebook.

STRONG & SIMPLE LIVING WITH STEPH






 

Posted in SHARON'S GREEN DIET

Chlorophyll Is What The Green Is All About

I lifted my five-week deadline for the GREEN DIET, since it didn’t produce any weight loss in that amount of time.

Green, green and more green, or green with everything, is believably more healthy, but there are some down sides when considering leafy greens.

1 – they spoil quickly when fresh

2 – you lose a lot of product from outer, soiled, bruised leaves

3 – they cook up into tiny portions

4 – they’re expensive


Unless you use them in a salad, adding three or four dollars to a supper dish just to see some green in it isn’t realistic. Not everyone has an unlimited spending account at the grocery store.

5 – prep time and storage isn’t cost-effective; that’s why restaurants buy their greens bagged.

Swiss chard, green chard, mustard greens all cook up to barely nothing. Spinach too. Collards are about the only green leaf (besides cabbage) that gives you some return on your effort. They lose stiffness mainly – unless of course you overcook them, then they bunch up to look like a huge marijuana bud.


American blacks love collard greens, yet where is the proof of better health and weight control there? To hear them talk they invented them, at least they own them, along with green beans. Again, although I would be fatter without the green food, green in itself isn’t in my view a fat-reducer. I believe it’s an enhancer to better assimilation, if you don’t gorge yourself with other stuff.


CHLOROPHYLL makes a plant green

A very small number of plants do not contain chlorophyll, but get their nutrients from other plants that do contain chlorophyll – they’re called parasitic plants. Fungi of all kinds do not contain chlorophyll. To the best of my limited research for purposes here, almost all the plants we as humans consume, except for fungi, contain chlorophyll. The plants that don’t, we wouldn’t be eating anyway. So it is safe to conclude that chlorophyll is a necessary element to healthy eating. Is there anybody you ever heard of who lived on fungi alone? No.

Chlorophyll presents itself as green in all plants that produce the fruits, vegetables, grains, nuts, seeds, legumes that we by nature are designed to consume in addition to the leafy greens.

In the process of GOING GREEN as the second stage of my rapid fat-loss diet, I discovered that green = all plants (except mushrooms). Even when the fruit, nut, seed, vegetable, legume or leaf isn’t the color of green, they all originated from green.

“Chlorophyll, which resides in the chloroplasts of plants, is the green pigment that is necessary in order for plants to convert carbon dioxide and water, using sunlight, into oxygen and glucose. During photosynthesis, chlorophyll captures the sun’s rays and creates sugary carbohydrates or energy, which allows the plant to grow.”


Except for some one-celled organisms, that have both plant and animal characteristics, animals do not contain chlorophyll and cannot convert carbon dioxide and water, using sunlight, into oxygen and glucose.

Without plants animals could not survive on this planet, as there would be no oxygen. Oxygen is considered food in that it helps plants to grow, which provide planet earth with oxygen so animals and plants can thrive. But without the plants, animals would die for lack of oxygen. If the plants are here, the animals can survive here. Plants provide the food (oxygen) for the plants to grow, for most animal life to be able to breathe, and for animals to consume for nutrients.

Just because an animal eats plants, doesn’t make the animal capable of doing what a plant does. We don’t have the mechanism written into our DNA that provides for that. We do not contain the chloroplasts necessary for the conversion. We’re not food. Plants are. We consume oxygen, we don’t create it.

Some people take chlorophyll supplementation. I tried it years ago and didn’t notice any difference in how I felt. The promise of increased energy didn’t happen. Maybe I didn’t go long enough. Maybe we all would benefit from more chlorophyll in our diets. Maybe I’ll give it another try in future. Not today though.

I’ll keep with the inexpensive greens, finding new ways to insert more green into my diet.

Although I’m not increasing the green for the purpose of fat-loss, I won’t rule fat-loss out yet.

I’m still GOING GREEN.






 

Posted in DANDELION GREENS, VEGGIES, WE GOT THE GREENS

My Dandelion Green Experience

I wanted to try some dandelion greens, since my mother loved them and once a year when visiting her New Hampshire family, they’d pick dandelions fresh and cook them up for all to enjoy. She looked forward to that every year.

I bought a bunch at the local market – small bunches they were – at 4.00$ each, and I still had to prep them for bad leaves. Well, cooking them was impossible. I just could not get them tender. I researched cooking methods prior to starting and they all basically said the same thing. Saute in oil a few minutes. Well, these dandelions were having nothing to do with a few minutes. And everybody online raved like my mother did.

Look, these were labeled organic, but when comparing my dandelions in hand to photos on the internet, mine were a really dark green and very firm, almost waxy.

At first, I tried to fry just a few leaves in oil as a test. They almost immediately became gelatinous, and nearly disappeared in the pan, but were impossible to chew.

Finally, I made a thin mustard sauce and cooked them in that, thinking they needed some liquid to soften them up. Again. No.

I then transferred them to a saucepan and watered the sauce even more, covered and cooked them that way – at least 20 minutes. Again. No.

I threw them out. They were unchewable greens. I don’t doubt that they were dandelion greens, just not what I expected. These photos I took made them look good enough to eat, but the tender chew was not there. The simple recipe I developed for the mustard sauce I will use with some other greens, because that was excellent.

This is where I separate myself from a certain pack of online posters. If I don’t like the recipe, I don’t care how good the photos turn out, I’m not going to use it. In future, I’ll look for light green leaves and stay away from the dark green – at least as far as dandelions go.

But I’m not planning on trying them again any time soon.

I’d rather look at them in the grass.






 

Posted in SALADS & DRESSINGS, STEVE'S TOTAL HEALTH, WE GOT THE GREENS

Making Steve’s Salads

They’re the envy of everyone at work, I’ll tell ya!

TO YOUR HEALTH!!






 

Posted in EXERCISE, VIDEO

PLANKS – they’re what everybody is talking about

Here are three videos to get you started. I’m already in. No longer than 1 minute is recommended for any variation of the PLANK.

I did my first modified plank today for 1 minute.

Then I lasted only 15 seconds for the full PLANK.

Of course I have my work to do, but I’m already liking this.

6 GOOD REASONS TO DO PLANKS EVERY DAY.


PLANKS FOR BEGINNERS


10 COMMON MISTAKES WITH PLANKS



Thanks Steph! She’s my niece and I recently saw that she’s doing them. Nice job.




 

Posted in REDUCED-FAT RECIPES, SALADS & DRESSINGS, SHARON'S GREEN DIET, VEGGIES, WE GOT THE GREENS

Saffron Pickle Juice Dressing/Sauce Over Brussel Sprouts

SAFFRON PICKLE JUICE DRESSING/Sauce

Save your pickle juice! Then make this delectable runny yolky textured dressing for salads and vegetables of all types! Cold or hot. There’s only 3.5 grams of fat in the entire amount! For home or restaurant. Everybody has leftover pickle juice. This is how you use it. YES.

Makes 3-3/4 cups

Continue reading “Saffron Pickle Juice Dressing/Sauce Over Brussel Sprouts”

Posted in REDUCED-FAT RECIPES, SOUPS, WE GOT THE GREENS, WEIGHT REDUCTION CABBAGE SOUPS

Green Soup – Weight Reduction Soup (WRS)

GREEN SOUP – WEIGHT REDUCTION SOUP (WRS)

Unlike most of my other soups, this one has more solids than broth by design. I want the fiber. It’s a simple soup, flavored simply but effectively. Bland could come to mind, but again that was by design. Soothing is what I feel when enjoying the simplicity. It also sports a chew, that’s fashionable and comfortable!

Makes 19 cups

Continue reading “Green Soup – Weight Reduction Soup (WRS)”

Posted in EXERCISE

Don’t Lose This Link

Includes the following topics along with exercises all in one long scroll:

1 – WORKOUT NOT WORKING? Try These Exercises RISKY EXERCISES BETTER BETS

2 – Most Effective Exercises

3 – Fibro Friendly Exercises

4 – No-Gym Home Workouts

5 – 30 Minute Workout Routine

6 – 11 Exercises For Lower Back Pain Relief

7 – Exercises To Relieve Arthritic Knee Pain

8 – 7 Minute Workout

https://www.onhealth.com/content/1/exercise_fitness_7_top_work_outs






 

Posted in FAT-FREE FRIDAY, PLANT MEATS, SALADS & DRESSINGS, SANDWICHES & SPREADS, WE GOT THE GREENS

GREEN TOFU CHOP

GREEN TOFU CHOP

You can use this simple, semi-raw, green tofu chop as an appetizer spread for crackers, a salad in a lettuce cup or as a spread on a sandwich or hot dog bun with a  mustard squirt and dusted with smoked paprika. I also mix it with salad greens and a semi-sweet vinaigrette for a soft/crunchy texture addition to the greens. Nice!

Makes 4 cups

Continue reading “GREEN TOFU CHOP”

Posted in FAT-FREE FRIDAY, GUAR GUM, REDUCED-FAT RECIPES, SOUPS, WE GOT THE GREENS

ASPARAGUS SOUP – essentially fat-free

ASPARAGUS SOUP

Lots of asparagus go into the simple making of this delectably rich and arrogant talk of the town. All asparagus all the time! Make your taste buds talk green!

Makes 8 cups

Continue reading “ASPARAGUS SOUP – essentially fat-free”

Posted in BREAKFAST, FAT-FREE FRIDAY, SNACKS, VEGGIES

Fat-Free Roasted Red Skin Potatoes

FAT-FREE ROASTED RED SKIN POTATOES

Cubes of red skinned potatoes tossed with a dry rub and roasted to achieve crispy outsides and soft insides. Smoky Sweet Savory bite delights!

The Versatile Almighty Red Skin Potato!

Makes about 7 cups roasted cubes

Continue reading “Fat-Free Roasted Red Skin Potatoes”

Posted in FROM THE NET

Alcohol Helps Kill 2.8 Million People Globally Each Year

Alcohol Helps Kill 2.8 Million People Globally Each Year

FFC Comment: Just a quick observation here: Men dying from alcohol related issues is almost three times greater than that of women, yet the person who wrote/published this article put up a picture of young women drinking. Does that make any sense outside of the prejudicial sexism realm?

6.8 % of men and 2.2 % of women die from alcohol related issues. Where’s the picture of men drinking? Shame the women and not the men? The women are 3 times less likely to die from alcohol related issues than men. What are the women doing right?

Is it, out of 1 in 3 which equals 2.4 billion people, that 6.8 % men and 2.2 % women die from alcohol issues?

If 1/3 of the world population drinks, does that include all humans or all adults or all within drinking age even if they’re comatose in a nursing facility?

Alcohol Helps Kill 2.8 Million People Globally Each Year

Alcohol helps to kill 2.8 million people out of the 2.4 billion people who drink alcohol?

2,400,000,000 divided by 2,800,000 = .857 or less than 1/10 of 1%.

Isn’t that what the Jews say is their world population? Less than 1/10 of 1%?

Either that’s a lot of people or it isn’t. The article states that alcohol helps cause these deaths. It doesn’t say how it helps people die.

Does that mean if someone drinks and dies that the death was alcohol related, just because they drank every day for breakfast? How do we know it was the alcohol? Maybe it was the Wheaties or the milk in the bowl of Wheaties or the butter on the toast or the eggs, bacon or sausage or pancakes and syrup.

Maybe they would have died sooner if not for the alcohol. Maybe in a significant number of alcohol related deaths, alcohol played no role.

So, I’m not sure what they’re getting at here. 2/3 of all people worldwide don’t drink (don’t know if this means only adults). So how healthy are the 2/3 who don’t drink compared to the 1/3 who do drink? And what do the 2/3 who don’t drink die from?

Are the 2/3 non-drinkers from Muslim cultures or countries that frown on women drinkers, or from poverty and crime ridden countries? Do inhabitants of Third World countries have longer life expectancies, because they can’t afford to buy alcohol? There’s a lot missing in this article. What’s the point here again?

Some money making groups, probably in the health insurance field want men to drink less, so they go after the women. SO-o Sexist.

Here we go again, putting it all on the women, starting with Eve making Adam eat the animal.

One tenth of one percent compared to ninety-nine point nine percent of everybody else who drinks in the world dies from an alcohol related cause. Maybe. Some obviously do. Too many if you ask the families of those who died from alcoholism.

Compare 2.8 million to 7.6 billion (actual world population) and the numbers are significantly less. Still, you can’t help but look at the actual numbers rather than the small ratios.

Sure people who drink, mostly drink too much. But it’s only ranked 7th out of all other death categories. Plus they had to really reach to increase the numbers by qualifying the cause with “it helps to kill” people.

The language alone suggests a less than rigorous conformity to scientific method. This article was written more for affect than substance.

Analyzing studies from 1990 till now, when it is well documented that studies from the past are notoriously flawed and skewed and agenda-dependent, doesn’t lend much credence in these results. Too much compensation would have to be made regarding figures and methods, changes in populations, the fact that most people lie about how much they drink, across the board, that once again fall prey to agenda-related manipulations by companies who have a vested interest. Who paid for the study and what was the working hypothesis?

How about the animal product category? I’ll bet animal consumption related deaths is number one. How much of the animal do people consume daily? That’s where the real shocking figures come to light.

So now it’s the cancer caused by alcohol consumption with no thought to the animal consumption that goes along with alcohol consumption? The fact that the animal was left out when it is clearly known that the higher the animal consumption, the higher the alcohol consumption and vice versa, makes me question the integrity of the study and those participating in the statistical analysis.

Most people on high protein, high fat, low carb diets are big drinkers – beer, wine and spirits.

The slaughter industries are betting on a reduction of alcohol lowering cancer rates, allowing for people to consume all the animal products they want.

MORE MEANS MORE 

is their new mantra as they pre-spend their profits in their gold-lined minds

I’m not here to save the serial killers of the world any money, but you need to back up on this one.


HERE’S THE ARTICLE > decide for yourself.

THURSDAY, Aug. 23, 2018 (HealthDay News) — Alcohol contributes to 2.8 million deaths a year worldwide, and there is no safe level of alcohol consumption, researchers say.

The new analysis of hundreds of studies conducted between 1990 and 2016 found that one in three people worldwide (2.4 billion people) drink alcohol, and that 6.8 percent of men and 2.2 percent of women die of alcohol-related health problems each year.

How the United States fits into those figures is unclear. It was not among the top or bottom 10 for the most or the heaviest drinkers in 2016. Denmark led the list for most drinkers (97 percent of men and 95 percent of women), while Romania (men) and Ukraine (women) had the heaviest drinkers.

Worldwide, alcohol use was the seventh-leading risk factor for early death and disability in 2016. It was the top cause for early death and disability among 15- to 49-year-olds, accounting for one in 10 deaths. In this age group, the main causes of alcohol-related deaths were tuberculosis (1.4 percent), road injuries (1.2 percent) and self-harm (1.1 percent), the findings showed.

Among people 50 and older, cancer was a leading cause of alcohol-related death, accounting for 27 percent of deaths in women and nearly 19 percent of deaths in men.

Any protection alcohol may provide against heart disease is outweighed by the health problems it causes, particularly cancer, according to the authors of the study, published Aug. 23 in The Lancet…

FINISH READING: Alcohol Helps Kill 2.8 Million People Globally Each Year






 

Posted in FAT

Working It Out With The Main Brain (controlling the fat)

FAT CONTROL

#WORD WARRIOR DAVIES-TIGHT

FAT CONTROL

If my brain gets that I’m unpredictable in my food consumption choices within the category of animal-free, then that’s what it will expect as being okay with me.

I’ll stay in the unpredictable category and my brain will rest easy with that, since there’s a lot going on there to focus on without needless worry about getting stuck in one place.

Sum:

General category I = animal-free

General category II = unpredictable

Sub categories = all over the animal-free board

Sharon’s board.

Yeah, she gets bored easy.

No she doesn’t. She likes moving around.

Most like staying in one place till the universe makes them move.

She moves the universe.

Cool.






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Posted in GOTTA HAVE RULES, HOW I'M DOING

Hunger Pangs vs Instant Gratification

THE RULES

I’m beginning to think that my fat-loss is so slow, because I’m not feeling the hunger. And why not?

The most obvious answer to my slow fat-loss is that I’m eating and drinking too much. However, my calorie count is lower than recommended. My fat count is low. My total calorie to fat calorie ratio is well below what’s recommended. I’m moving around a lot – up and down, down and up, walking, climbing, stretching, dancing.

So what’s going on?

Because I eat, I think I’m hungry. When I go to eat again, I think I must be hungry. But am I?

Maybe I’m thinking too much. Maybe I’m thinking about the weight so much that I’m putting my brain into chaos. Steve’s doctor told him to stop recording all of his stats regarding the lowering of his blood pressure. There’s a point when it becomes obsessive and obstructive. Steve agreed, and now Steve’s telling me the same thing.

You know what’s good for you. All your life you’ve focused on good health and maintained that health. So you have a little weight. We’re old, sure we’ll slim down, but not by record-keeping.

I wonder why everybody tells you to keep records of everything you do to change your behavior?  It changes for the short-term, but long term I believe now that we need more physical recognition of ourselves, rather than viewing ourselves through the intellectual process.

If I don’t feel the hunger pangs, then I shouldn’t be hungry. During those five weeks I said I didn’t suffer or feel deprived. I ate and drank that which prevented hunger pangs. Even though intellectually I knew I should be feeling something to signal myself to get ready for a meal, I didn’t follow that rule of the body.

Preparing yourself for a meal isn’t the same as eating immediately upon thinking about it.

I believe that, for me at least, I have to feel the hunger if I’m going to lose the fat.

Instant gratification has become a norm in our society. Advertisements are in part responsible for making you think you’re hungry when you’re not – yet. Ever see some food on television and immediately want it, even though you weren’t hungry? It’s playing with the hunger receptors in your brain.

It’s impossible to remove yourself from the influence of advertisement – it’s everywhere, all the time.

Entertainment. Food and drink is the entertainment.

Because of that alone, never mind all the other factors, it’s going to be a challenge to not eat when you’re not hungry.

Wait for the hunger pangs. Hunger pangs don’t kill; you’re not dying.

Fifteen minutes. Can you wait an hour? Do people really eat more after they abstain? I don’t think, for me at least, that it averages out to be more. Filling my stomach past capacity hurts, and I’ll back off.

Still, even though I’m doing most things right, I still have that gut. Frankly, being out of the 60’s helps (160’s). I’m not that bad off when I weigh in the 150’s. I’m out of danger. When I get up into the 60’s I’m out-of-bounds and I feel it.

My new goal: In five weeks from Friday 10 August 2018, using the GREEN DIET, that wasn’t so green the first two weeks, I want to be out of the 50’s. A hundred and forty-something. It can be 149.5, but out of the 150’s.

I have three weeks from tomorrow to accomplish that. This time there will be no maybes.

I know myself. I’ll dance around something for a while, before doing it. I do the same thing when I prepare to paint a picture. I don’t even know I’m preparing, till one day I paint and I couldn’t have done it the way I did it without the dance preceding the event.

In hind sight I recognize that familiar dance. It’s always the same.

Well, it’s the same here too.

When I zero in, it’s over.

Bye-bye 50’s.






 

Posted in DESSERTS, REDUCED-FAT RECIPES, WE GOT THE GREENS

Two Way Granny Smith Apple Dessert

TWO WAY GRANNY SMITH APPLE DESSERT

Apple sauce with fresh apple cubes. Dusted with pumpkin seed snow, cinnamon, brown sugar. Drizzled with maple syrup and sprinkled with pink Himalayan salt. Sweet, tart, crunchy, smooth, creamy – it has it all. Low-fat, except for the negligible amount in the pumpkin seed snow! Don’t wait for dessert – make it the meal! 

Makes 1-2 servings

Continue reading “Two Way Granny Smith Apple Dessert”