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 Cronometer.com (click to enlarge, chart is in two parts):

Continued…

NOTES…

“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.

Disclaimer

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 Pixabay.com.

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Bogus arguments against veganism · Health · Longevity Diets · Nutrition · Uncategorized · Vegan Athletes, Vegan Fighters · Why be vegan

13 Amazing Vegan Old-Timers

If you follow online discussions regarding veganism, you’ll often see the snotty, “But there are no vegan centenarians, because it’s a deficient and difficult diet!” There are a few variations on the theme, all equally snarky, and deceitful. Aw, how precious anti-vegan crusaders are.

Truth Time

Serious vegans (those in it for good as opposed to the flaky betrayers) are only roughly 4–10% of the world’s population, and still we have an impressive number of semi-well-known vegans from their 70s to well over 100. Not only that, considering their advanced years, they’re unusually healthy and fit. Following are thirteen of them in order of longevity, just for a dose of vegan pride as well as some irrefutable evidence of the great health and long lives smart vegan eating is responsible for.

(Note: I don’t necessarily agree with the approaches of all of them, as with Robert Lockhart being a strict raw fruitarian, but to each his/her own as long as you’re healthy and not contributing to animal abuse/slaughter.)

Premsai Patel, age 118 in 2014, long-time vegan, retired government teacher in India.

Loreen Dinwiddie, long-time vegan, died at 109 in 2012. She was incredibly healthy and fit well past 100. Watch:

Missi Devi, (no picture available) 105 years old in 2007, Indian Jain, long-time vegan. She was one of the most honored people in India.

Dr. Ellsworth Wareham, long-time vegan heart surgeon, retired at 95, now 103 and still going.

Donald Watson, founder of Vegan Society, died at 95.

Thich Nhat Hahn, 91, Vietnamese Buddhist monk in France, long-time vegan.

Dr. Caldwell Esselstyn, 84, surgeon, vegan since 1984.

Ruth Heidrich, Ph.D., 83, runner and ironman triathlete, vegan for over 30 years after being diagnosed with stage IV breast cancer.

Mimi Kirk, 79, vegan for over 40 years, looks amazing.

Annette Larkins, 76, long-time vegan, beautiful and looks to be in her 40s.

Robert Lockhart, 74, vegan for over 40 years, still an athlete.

Karyn Calabrese, 71 and beautiful, author and restaurant owner, vegan for over 47 years. She’s called Chicago’s vegan queen.

John Robbins, 70, author of Diet for a New America among others, long-time vegan, from Baskin-Robbins ice-cream family.

Many more impressive long-time vegans of all ages can be found here: https://vegvisits.com/blog/anyone-can-be-vegan

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!