Food · Health · Longevity Diets · Nutrition · Soy foods · Uncategorized · Vegan cooking

How to Have Healthy Glowing Skin as a Vegan

Source: StockSnap at

A lot of people have problem skin; either dry and flaky, inflamed and rash-prone, too oily, acne-prone, etc. Mainly in my twenties, while eating a “normal” diet largely made up of animal products, I had frequent bouts of cystic acne on my back of neck and back, sometimes on my face…it was pretty gross and embarrassing and I thought I’d never be rid of those nasty painful bumps. But eventually it all cleared up and now I only very occasionally get a pimple which goes away pretty quickly.

It’s my belief that pimples, etc., are the body’s way of ridding itself of toxins using the skin to expel them, but what do I know? There are all sorts of theories and advice regarding skin issues. One thing’s true though, I believe, and that’s that eating right and taking proper care of yourself can give you healthy, smooth skin. So below are ten foods that are great for your skin, which should go a long way towards solving any nasty skin issues.

Firstly, for a head start, avoid excess sugar, alcohol, and junk foods (like deep fried and loaded with salt). Drink plenty of water, and lead a healthy lifestyle; plenty of exercise, good sleep habits, gentle but thorough cleansing methods, etc.. Never leave makeup on overnight while sleeping, and use makeup sparingly, preferring the more natural products.

10 Skin-Healthy Foods (in random order)

1. Walnuts

Source: Maxmann at

For omega-3 fatty acids, vitamin E, selenium, protein, zinc, etc. Vitamin E and selenium are antioxidants, and omega-3 fats reduce inflammation in the body, leading to healthier skin. Other omega-3 vegan foods are: flaxseed meal, chia seeds, Brussels sprouts, and hemp seeds, among others.

2. Avocados

Source: Sandid at

For healthy, unsaturated fat which promotes healthy, supple, smooth skin. Avocados are a good source of vitamin E which is an important antioxidant that helps protect your skin from damage. Vitamin E is said to be more effective when combined with vitamin C, so a green salad including avocados and red bell peppers, etc., is always a great idea.

3. Tomatoes

Source: Esiul at

A great source of skin-healthy vitamin C, tomatoes also contain all of the main carotenoids including lycopene, which all protect the skin against sun damage, thus preventing wrinkles. Since the carotenoids are fat soluble, it’s best to eat them with a good fat like that from avocados, etc.

4. Organic Soy Foods

Source: Focusonpc at

Organic, because conventional soy foods are heavily genetically modified. Soy foods like tofu, soy milk and tempeh contain isoflavones which either mimic or block estrogen in the human body, and are said to benefit the skin. A small study of women showed that their wrinkles and skin elasticity improved after eating soy isoflavones for 2–3 months. After menopause, soy can improve skin moisture and increase collagen. Soy isoflavones are also said to protect the skin from UV damage and skin cancers.

5. Organic Strawberries

Source: Pasja1000 at

For vitamin C and other nutrients, organic strawberries are especially good. Vitamin C is an antioxidant that can prevent wrinkles by promoting elasticity. Other foods rich in vitamin C and other skin-healthy nutrients are oranges, kiwi, other berries, etc. Organic strawberries are much preferred over conventional due to strawberries being so absorbent, meaning they absorb and hold pesticides and other undesirable substances used in conventional farming.

6. Sunflower and Pumpkin Seeds

Source: Evitaochel at

For vitamin E, selenium, zinc and protein, all vital for healthy skin and good health in general. Preferably raw, but for better taste, lightly toasted is okay, just not as perfect as raw. All nuts and seeds are also good for the skin, but it’s good to put a limit on them as they’re quite high in calories.

7. Broccoli

Source: Sharonang at

Chock full of vitamins and minerals, including calcium, vitamins A and C, lutein, vitamin K, and sulforaphane. Vitamins A and C are covered elsewhere here, while lutein is a carotenoid similar to beta-carotene which protects your skin from oxidation. Sulforaphane is said to have anti-cancer effects, including some types of skin cancer, and to protect against sun damage and maintain your skin’s collagen levels.

8. Sweet Potatoes

Silentpilot pix
Source: Silentpilot at

For beta-carotene which functions as provitamin A, which is converted into vitamin A in a normal, healthy body. Sweet potatoes are the richest vegetable source of beta-carotene. Carotenoids keep the skin healthy by acting as a natural sunblock, preventing sunburn and cell death which lead to dry, wrinkled skin.

9. Organic Red and Yellow Bell Peppers

Source: SnapwireSnaps at

A great source of beta-carotene/vitamin A, bell peppers also are a good source of vitamin C which is necessary for creating collagen which is a firming and strengthening protein for the skin. It’s best to get only organic bell peppers, as these, like strawberries, are on the “dirty dozen” list for containing the most unwanted substances when conventionally farmed.

10. Dark Chocolate

Source: StockSnap at

Yes, chocolate, but only dark (dairy free) chocolate and only in moderation, since it’s high in sugar and calories. (Sugar is one substance that is unhealthy for the skin if overly indulged in.) Cocoa powder, of course, is sugar free and much healthier than sweetened chocolate bars. In a study of cocoa powder, after 6–12 weeks of consuming it, participants had “thicker,” moister skin, also less inflamed. In another study, dark chocolate was shown to protect against sun damage.

So there they are (among others of course), so enjoy skin-healthy foods regularly in your animal-free diet! After all, skin-healthy almost always translates to healthy overall.
Diet wars · Education · Food · Health · How to go vegan · Longevity Diets · Nutrition · Raising vegan children · Shopping · Uncategorized · Vegan diet

Taking the Terror out of the Whole Vegan Thing

UPDATED 8/15/18, added a few minor details.

A lot of people like to complain about how complicated, expensive and just plain impossible “The Vegan Diet” is, as their excuse for never trying, or for quitting and fitting back in with the corpse-eating animal lovers who fund all sorts of unspeakable animal abuse. Well, I decided to prove them to be mistaken in very basic terms, with an actual boilerplate, one-size-fits-most “Vegan Diet.”

Think as if we only had 12 basic foods to consume, including just one fortified processed food item, and a maximum of one supplement in pill form*, with the rest being whole plant foods with only a couple being milled or otherwise minimally processed. So for now, forget about the vast array of delicious foods and treats available to vegans just about everywhere, and think “simplest possible.”

So, just how simple can one’s vegan diet be to have full needed nutrition in a day?

If I had to choose, strictly for nutrition, one group of foods for the rest of my life, here they are in alphabetical order (see underneath Cronometer charts for notes). Keep in mind that this is not for taste or “excitement,” it’s just to show the ample nutrition in basic everyday plant foods:

1. Asparagus
2. Avocados
3. Broccoli
4. Carrots
5. Chickpeas
6. Figs**
7. Flaxseed Meal
8. Oranges
9. Peanut Butter (natural unsalted)
10. Sesame Seeds
11. Soy Milk – unsweetened, fortified w/calcium, vit. D, B12, etc. (counts as the one fortified item)
12. Whole Wheat Hot Cereal

*The one pill supplement is zinc at 1/2 of a 10 mg tablet or 5 mg.

**Figs are seasonal but dried figs are available year-round, or they can be picked from trees during their season, July–September in CA, or bought fresh, and frozen for out-of-season use such as in smoothies. Fig trees are actual treasures.

The “how” and details of it all from (click to enlarge, chart is in two parts):



“Special concerns” for vegans (but not only vegans):

The VITAMIN B12 is all from the fortified soy milk.

The CALCIUM is primarily from the fortified soy milk, then from the broccoli, figs, and oranges.

The ZINC is mainly from the 1/2 tablet (or 5 mg) supplement, then the broccoli and chickpeas.

The COPPER is a bit high at 2.8 mg, as the recommended is 2.0 mg, but the high zinc intake levels that out.

The VITAMIN D is all from the soy milk; any additional needed can be gotten from sunshine.

The great PROTEIN profile is mainly from the soy milk, broccoli, chickpeas, peanut butter, asparagus, wheat cereal, avocado, and carrots.

The VITAMIN K is primarily from the broccoli, then the asparagus and avocado. 801% is good because it’s said vit. K2 (as opposed to K1) need is total K multiplied by 15%, so that would equal 120% of needed K2.

The SELENIUM is primarily from the wheat cereal, then the asparagus, broccoli, and chickpeas.

The IRON is primarily from the broccoli, chickpeas and soy milk, then from the asparagus, wheat cereal, avocado, figs, and flaxseed meal.

The great VITAMIN C intake enhances the absorption of non-heme iron from plants.

The OMEGA-3 is primarily from the flaxseed meal, then the broccoli and avocado.

The low OMEGA-6 number is said to be a good thing, that we need far more omega-3 than -6.

The VITAMIN A is where it should be at 1202% because the vit. A need from plants is said to be 12 times more than from animal products.

IODINE isn’t tracked on Cronometer, but the 1/2 tsp. of iodized salt in my list takes care of iodine need for the day, although it does make the sodium a bit high…but still lower than most people get in a day.

For the SOY phobic, the soy milk can be replaced by any similarly fortified plant milk.

Of course, anyone with ALLERGIES or other problems with particular foods should replace them with harmless foods with similar nutrition.

No, you could not live “in the wild” like that…

…not without omitting the few processed items and being in a place where those whole foods are growing. But even without the processed items, one could get by for some time with a few other “wild” foods added. But think, could 7 billion+ people live “in the wild” at all without all sorts of technology and products? No, they could not. Everyone, even “wild man” survivalists, depends on manmade products every day. Vegans are not weird or deficient in that way, as is popularly claimed.

So, any new or struggling vegans out there needing a simple diet plan, the above would be a great basic outline for one. On top of everything else, it’s fairly inexpensive. So there really are no excuses for not being vegan. Please pass this along to any anti-vegan skeptics in your life.

Come on now, let’s get this thing done!

Do realize that as long as there’s even one slaughterhouse (or any other such place of bloody horrors) lurking behind our “civilizations,” there will be continuing violence and bloodshed among humanity.


This article provides information that should not take the place of professional advice. I am not a nutrition or health professional but am sharing what I’ve learned through experience and from what I trust are good sources in regard to my own nutrition. If you have concerns, I encourage you to talk to a (vegan friendly) registered dietitian or other trusted professional about your dietary needs.

Images, aside from charts, are free from

Antibiotics and animal farming · Bogus arguments against veganism · Food · Health · Nutrition · Soy foods · Uncategorized · Vegan diet

NATTO, a heinous punishment for vegans?

Yes, you read the title right.

I’ve long thought natto was just a slightly disgusting fermented soybean product that might be easy to eat a couple of tablespoons of per day for ample vitamin K2 in our diets. But I hate slime and strings so I never planned on trying natto. But just today I tried it for the first time, just a tablespoonful.

Well. Never again! It’s awful. Period.

I won’t even attempt to describe the texture and taste. One has to experience it firsthand. All I can say is that anyone who claims to like or even love natto has some vastly different sort of taste buds than I do, or that they’re in the natto business and plugging for the stuff. Wow. Nasty!

One good thing though:

My dog Tyler likes natto! At first he took a small taste and got a freaked out look; then he dug in and wanted more, so I let him eat about a tablespoonful. The rest of what I bought (about 1/2 cup) will be going to Tyler a little bit at a time. Best of all, it’s good for dogs!

Thank goodness dogs like disgusting smells, tastes and textures. Although my other dog Mattie just looked at the stuff, smelled it closely and said, oh HELL no! So we see again how dogs are total individuals with their own ideas. I’m with Mattie on this one.

Look at these adorable animals contemplating and munching on natto:

I don’t get how anyone can take a second bite.

What’s all this about? you might ask.

Well, it’s about vitamin K2 being yet another of those vital nutrients that vegans are said to be stupidly depriving ourselves of by not eating “hard cheeses” and other animal products. Turns out this is a nasty load of bunkum. I do believe natto being touted as the only ample source of “real” vitamin K2 for vegans is a diabolical punishment devised by certain unnamed vested interests. This belief came about after I tried to gag down a tablespoonful.

Read all about vitamin K2 HERE …Informative article, EXCEPT for the mention of one animal study, and of tempeh as a source of preformed K2. Tempeh has to be fermented with bacillus bacteria to have K2 and almost all tempeh in stores is NOT…it’s fermented with Rhizopus mold…so has little or no preformed K2.

So anyways, back to natto. You wanna be a vegan, do ya, well here then, you gotta eat natto or have all your bones and teeth dissolve!  But no, we do not. I actually wish I hadn’t tried natto, that’s how bad it is. It inspired me to type and type and rant and rant.

To boot, most natto isn’t vegan!

To make things even worse, it turns out natto is often not vegan. Most is made in Japan and fermented using bacteria that was grown on gelatin which is made from animal skin, cartilage and bones or from fish, and the brown sauce that usually comes with it contains fish.

So there you go, vegan, see how impossible your little ethical way of life is? Give it up! Have a bacon-cheeseburger!

Nah, untrue, meat/dairy/egg pushers. Not buying your lies, won’t even take them for free.

I’ve studied vitamin K2 in depth and have come to three in-depth conclusions:

1) Vitamin K2 is separate from K1 in that K2 regulates calcium* placement in our bodies, keeps calcium out of where it shouldn’t be, and places it where it’s needed, in bones and teeth. It’s totally different from the function of K1 which is mainly for blood clotting ability, but anyone can search and read about K1’s vital functions.

*Calcium is easy to get as a vegan as long as you’re eating plenty of good food (like greens), and fortified plant milks are an extra assurance. See HERE for full advice and scroll down for food list. Also note that for proper calcium absorption you need enough vitamin D (not megadoses!) and magnesium. Vegan D3 supplement is available, aside from the natural source: sunshine. NOTE that too much vitamin D supplement will cause you problems with K2, so go easy on the D supplement. And magnesium is in many plant foods, easy to get.

2) Nutritional requirements don’t even mention vitamin K2—when they list vitamin K it always means K1, not K2—likely because of THIS STUDY…which shows me that K2 is formed as needed in our distal small bowel as needed, possibly regardless of our K1 intake.

In that study they deprived the human subjects of K1 then measured how much K2 their bodies produced, and determined how it was produced…which turned out to be through bacterial synthesis in the small intestine.

If I’m misunderstanding the linked study, I hope someone more knowledgeable will let me know how by commenting below (without being snippy).

3) All that aside about K2 being formed in our bodies as needed, it’s still a very good idea to eat lots of leafy greens for calcium etc. and vitamin K1 (which is also a vital nutrient that most people are lacking in). Most everyone, except for people taking the blood thinner Warfarin, can eat a good amount of greens. And people with NORMAL digestive tracts NOT MESSED UP BY ANTIBIOTICS, etc., can convert vitamin K1 to K2.

Kale is especially rich in K1. It’s said that the conversion rate is about 15%, so with 1 cup of cooked kale providing 1180% of your needed vitamin K1, you’d be getting plenty of K2 from the conversion. There are several other plant foods containing lower but good amounts of vitamin K1, such as spinach, broccoli, Brussels sprouts; and lesser so, grains, avocados, etc. So getting ample K1 as a vegan should not be hard at all. Thus, our K2 should be no problem either as long as we’re eating good nutritious food with a conscious effort to eat greens daily.

IMPORTANT: The K vitamins are fat soluble so should be eaten with a bit of fat like avocado, nuts, etc., for proper utilization.

If still in doubt about your K2 need being met, you can use a supplement or find some vegan natto and gag it down like a brave little trouper.

Ew. I’ll rely on the greens.

Now, isn’t it all special?

Just think. All this fuss, simply because vegans don’t consume dead animals, their eggs and their babies’ milk. Because we eat vegetables, fruits, beans, grains, nuts, etc. If we were eating pancakes, bacon, eggs, weird lunchmeat sandwiches on white bread, sweet soda pop, sugar & fat loaded milkshakes, mystery meat sausages, rich pastries, etc., i.e., tons of salt, grease, grossness, flour, and sugar, like most normal people do, no one would be bothering us about nutritional devastation.

It all resembles a sort of mass insanity borne from a collective guilt over knowing that what goes on in slaughterhouses, etc., etc., is just unspeakably wrong. Nightmarishly so. So people must demonize veganism, or at least convince themselves it’s impossible and dangerous.

About 96% of humans are naturally highly conscience driven (with 4% being true sociopaths with zero conscience). But most people allow themselves to be turned into quasi-sociopaths, for convenience. We turn some people into sociopaths, and support and coddle true sociopaths, to have someone to do our dirty, sadistic tasks which we prefer are kept hidden.

If you haven’t already, it’s easy to escape from that degradation and insanity: go vegan and stay with it. And eat your greens!