Category Archive for: ‘Vegan’
Soak Your Nuts

I was given a heads up by a friend on an article about eating and soaking nuts grains, seeds and legumes before eating them.  The following is a loose synopsis of the article

Natures way

No, not the “Spirit” song.  Nature is one smart old broad.  And I mean that in the nicest way.  Nature includes some digestive and decay resistant chemicals in nuts and seeds, etc., to keep them viable until they have the opportunity to sprout and grow.  It only make sense that these chemicals would be toxic to animals and wash off easily with water.

Why soak nuts, grains and seeds?

1. To remove or reduce phytic acid.

2. To remove or reduce tannins.

3. To neutralize the enzyme inhibitors.

4. To encourage the production of beneficial enzymes.

5. To increase the amounts of vitamins, especially B vitamins.

6. To break down gluten and make digestion easier.

7. To make the proteins more readily available for absorption.

8. To prevent mineral deficiencies and bone loss.

9. To help neutralize toxins in the colon and keep the colon clean.

10. To prevent many health diseases and conditions.

“Soaking allows enzymes, lactobacilli and other helpful organisms to break down and neutralize a large portion of phytic acid in grains. Soaking in warm water also neutralizes enzyme inhibitors, present in all seeds, and encourages the production of numerous beneficial enzymes. The action of these enzymes also increases the amount of many vitamins, especially B vitamins. During the process of soaking and fermenting, gluten and other difficult-to-digest proteins are partially broken down into simpler components that are more readily available for absorption.”

What to Soak them In and how long?

Now, I’ve always soaked my dried beans overnight in water to make them easier to cook, but I didn’t know about the seeds and nuts and grains.  There are many methods suggested, but the simplest is plan old warm water.  Soak for 7 to 24 hours to neutralize the enzyme inhibitors.

If they start to sprout, all the better for you.

There you go.  You can then dry them in the refrigerator or eat them wet.  What ever you deside to do you’ll be a little healthier for doing it -thanks B – jughandle

To get the full article – click here


You Can Be 90% healthy too!

Can any one be 90 percent health?  I believe you can, but my point here is to make living a strict life style, such as vegan eating, easily attainable.

The art of the cheat

I never really liked the word “cheat”.  It implies that you’ve done something wrong.  In this case, lets do something right.  Let’s call it the “10 percent solution”.  For me, and I think, one of my failings in life, I have a strong need to keep my options open. I believe there are way too many rules in life already, why self-impose more. When I’m restricted I have a strong desire toward that restriction.  Weird?  What you resist you get?

So, I came up with a personal solution that might serve you as well.  I use a “10 percent solution”.  It’s easy doing something for a short period of time, am I right?  I make available to me the possibility to eat anything and everything I want at any time.  I can dream about the food, I can plan menus with it, I can even cook it.  I know that if I really want to, I can partake of the forbidden.  But I don’t 90 % of the time.  I leave the door open to eating meat and/or dairy and eggs, one day per week.  Funny thing is that by making it possible, I don’t want it as often.  Only about 10 percent of the time, not even once per week.

Removing the NO-NO

If you remove the forbidden, amazingly the deep lingering desire also is gone.  At least for me.  Since starting this plan around mid December (yes I know that it’s only been a month) I have planned to eat meat every weekend only to find I didn’t really want it.  In fact, I’ve exercised the 10% rule only twice this month.

Conclusions and recommendations

I concluded long ago that if I eat a 90% vegan diet, I will clean the plaque from my arteries and in turn lose the 100 pounds I’ve gained from having no testosterone in my body. I’m a two time testicular cancer survivor.  The goal is to accomplish this in the year 2012.

I recommend that if you have dietary health issues that are causing you to be uncomfortable or to worry about your longevity, join the fun.  We’ll work through it together, it really isn’t that hard.  It can even be fun watching people squirm when you tell them you are a vegan. Tell them you are a member of  Jughandle’s Fat Farm and start a conversation.  What can it hurt? – Jughandle

Bill Clinton – the Vegan

Yes, the former President of the United States is a vegan.  He once stuffed himself with barbecue, chicken enchiladas and he loved his hamburgers.  President Clinton like myself has a family history of heart disease.

Bill Clinton declares vegan victory

The former president, known for his love of burgers, barbecue and junk food, has gone from a meat lover to a vegan, the strictest form of a vegetarian diet. He says he eats fruits, vegetables and beans, but no red meat, chicken or dairy. continue

The Los Angeles Times

Bill Clinton talks about being a vegan

  • Former President Bill Clinton during a recent visit to Haiti. Clinton says that his vegan diet is improving his cardiovascular health.
Former President Bill Clinton during a recent visit to Haiti. Clinton says… (EPA / Andres Martinez Casares)
August 18, 2011|By Eryn Brown, Los Angeles Times / continue reading

Bill Clinton a Vegan? Now we’ve heard everything

August 19th, 2011 from Healthy Living
Read the complete article

What is a typical vegan meal?

The following is a typical 2300 calorie vegan meal plan for 3 days from








This diet is roughly 53% carbs 15% protein and 32% fat

Day 1


  •  1 serving scrambled Tofu
  • Whole wheat bread – 2 slices
  • 2 medium wedges of cantaloup
  • 1 T margarine spread

Morning Snack

  • 6 oz cup of Soy yougurt
  • 2 T Flax seed


  • 1.5 servings of Black Bean and sweet potato salad
  • 1 whole grapefruit

Afternoon Snack

  • 2 oz trail mix snack


  • 1.5 cups of cooked quinoa
  • 1 serving of grilled vegetables
Evening Snack
  • 1 cup of fruit salad

Day 2


  • 1 cup blueberries
  • 8 oz green tea
  • 1 cup Kashi breakfast pilaf
  • 4 T english walnuts
  • 1 cup of soymilk

Morning Snack

  • 1 medium apple
  • 1 T almond butter


  • 1 orange
  • 2 cups raw lettuce
  • 1 cup cherry tomatoes
  • 2 tsp flaxseed oil
  • 1 T balsamic wine vinegar dressing
  • 1 non-dairy burrito
  • 1 oz no salt sunflower seeds
Afternoon Snack
  • 4 T hummus
  • 8 medium baby carrots
  • 4 slices crisp rye bread


  • 2 cups whole wheat spaghetti, cooked
  • 1/2 cup marinara sauce
  • 7 vegetarian meatballs
  • 1 cup broccoli, boiled with salt

Day 3

This day is 66% carbs 14% protein and 19% fat


  •  1 cup vanilla soymilk
  • 1 medium banana
  • 1 cup raisin bran

Morning Snack

  • 2 medium wedges of cantaloupe
  • 5 whole wheat vegetable crackers, nonfat


  • 1.5 servings of vegan chili
  • 1 serving dry salad
  • 1 piece of cornbread

Afternoon Snack

  • 6 oz of orange juice with calcium
  • 3 T mixed nuts


  • 1.5 servings of brown rice and lentil pilaf
  • 1.5 servings of broccoli with garlic and olive oil


I conclude that we can make a better menu than that and I’m going to get a jump on next year by working the rest of this year on it.  Stay tuned Fat Farmers, this won’t be as hard as you might think (he said with a shaky voice) – jughandle


Vegetarianism and the path not taken

I’ve always had a tendency to embrace the different, the abnormal, the path not taken.  I’ve been called white bread, main stream or even normal by those who haven’t taken the time to know me.  I’ve always felt that it was the 1 or 2 percent of the population that leads the flock.  Not that I’m part of that 1 or 2 percent, but those people are my heros.  In a flock of white sheep, I’m not the black sheep.  God knows being an out right radical would take too much energy and I’m already working hard not to be lazy.  If you understand that sentence, you understand me.  I’m more of a grey sheep.  The sheep who doesn’t clean up with the rest of the flock, the one who says, “hey, lets take this muddy path, the grass just might be greener”.   Yes, of course, 80 percent of the time, it’s just a muddy path, but wow, those other times are what make all the difference.

Some Day

I thought that if being my own boss, didn’t work out I’d just go back to being a normal sheep and get a job like everyone else.  Life is interesting.  Life doesn’t allow me to make easy decisions  like that, something always stands in my way.  I’ve always had a fear of the end, the long nap, the transition, change.  I guess it is more of a fear of the unknown.  I’ve known many people who have gone on without me.  My Great-grandparents,Grandparents, my Father, my brother, aunts and uncles, close personal friends.  Each a every one of us must deal with death in our own way and face it alone.  I’m going to be 60 this next year, too late to go back, my path has been chosen.  Twice in my life I was told I wouldn’t live to see that birthday.  Four other times I shouldn’t have lived at all.  God must have a purpose for me.  Please God, show me what it is.

My Path

I’ve had an amazing life.  A life very few people have or will be blessed enough to enjoy.  I don’t need a bucket list, because I’ve done most everything I’ve ever wanted to do.  I was given the gift of “jump” early in my life and in a small way it allowed me to be part of an elite group.  I’ve been a winner and I’ve been a loser.  I always learn more when I lose.  I’ve made a couple of good choices but I’ve guessed mostly wrong or was not given a choice at all in most of the changes in my life.  No regrets, none.

I digress

Sorry, my first bloody mary just kicked in and I lost my train of thought.  My point was vegetarianizum

To be or not to be

Vegetarian Times shows that there are roughly 7.3 million vegetarians in the U.S.  An additional 22.8 million are flexi-tarians, which means they try to be vegetarians but eat meat every once in a while.  Of the 7.3 million vegetarians, 1 million are vegans who don’t eat any animal based foods at all.  I’ve been a vegetarian for 88 days now.  It really hasn’t been hard, I’ve even cooked meat dishes for others.  I’ve come to the point now that I need a change.  I’m finding myself eating way too much cheese and dairy, which doesn’t allow me to reach my goal of reversing any plaque or heart disease I might have.

Today is Christmas day.  My Mother, my brother and his wife and my wife are all going to cook a nice Christmas meal together.  I’m going to join in the consumption of meat.  Today will start the next phase of my plan.  I am intending to take the next step.  After today, I will become a Vegan.  Yes, I can say the word now.  I plan on eating meat or dairy only 1 time per week and transition to eating meat or dairy 1 time per month for the entire year of 2012.  But my main focus will be strictly a plant-based diet with no eggs, cheese, milk or meat.

Wish me Luck

Wish me luck, is a line for those who still don’t know me.  I believe that luck is the point where preparation meets opportunity.


I’m happy doing this,  join the 2 percent if you dare.  What do you have to lose?  You can always go back, right?  Take it one day at a time. – jughandle




No, olives don’t grow on the tree with the pimento already in them.  In fact, most olives are very bitter when they are fresh and usually need to be processed or cured in lye or a brine to give them the familiar flavor we know.  Green olives are allowed to ferment before being brined while California Black olives are not which gives them a milder flavor than the green ones.  It is the phenolic compounds in the raw fruit that make them bitter.  The fermentation and brining remove those compounds.

Whole Foods Olives

Even though more attention has been sometimes been given to their delicious oil than their whole food delights, olives are one of the world’s most widely enjoyed foods. Technically classified as fruits of the Olea europea tree (an amazing tree that typically lives for hundreds of years) we commonly think about olives not as fruit but as a zesty vegetable that can be added are harvested in September but available year round to make a zesty additionto salads, meat and poultry dishes and, of course, pizza.

via WHFoods: Olives.

Georgia Olives

The US produces less than 1/10 of 1 percent of the world’s olive oil.  Georgia was a big producer of olives in the 1600’s.  Spanish settlers planted trees at missions in southeast Georgia in the 1590’s.  Olives were grown in Georgia well into the 1800’s until the Civil War and other problems eliminated the crop.  Recently there has been a resurgence of olive crops in that same area.

Nutritional value

1 once or about 8 olives have the following :

41 calories

4 g total fat

1 g saturated fat

3.7 g monounsaturated fat

.4 g polyunsaturated fat

436 mg of sodium

1 g carbohydrates

1 g dietary fiber

26.3 mg total Omega-3 fatty acids

340 mg total Omega-6 fatty acids

2% vitamin A

1% calcium

1% iron

Rates 0 on the glycemic load index

Rates a 24 and are mildly anti-inflammatory


Olives and their oil are a good source of “good” fat and there fore a good substitute for animal fat that has cholesterol in it.  I love all things olives and recommend them completely. – jughandle


Great prices on bulk olives on Amazon

Georgia Olive Oil on line

or for Olives click here

Milk – Are you Lactose Intolerant? Want to know why?

This is rather simple to answer actually.  Most people have no problem drinking and digesting milk and dairy products when they are young, usually until they are late teenagers.  Then for no explicable reason, a glass of milk or two or a bowl of rich ice cream will cause digestive problems and an upset stomach, maybe even worse.

What Gives?

What gives is that most of us humans and animals for that matter are born with a digestive enzime called  lactase-phlorizin hydrolase or just LPH or lactase.  LPH is the enzyme that digests the lactose sugar in milk.  Animals are much smarter than humans.  When nature takes its course and makes milk unpalatable for a growing animal it moves on from its mothers milk to other nutrition more suitable for their age.  Humans, not so much.  Humans think, “wow, it isn’t cool to suckle my mothers breast any more, but boy I like milk, so I’ll just drink milk from animals to be more PC.”

What Happens?

What happens is that as we grow our bodies don’t need the nutrition that our mother’s milk or animal’s milk might provide in that form, so nature in it’s infinite wisdom reduces the body’s output of lactase.  Some people’s output remains higher than others just like some people are bald and some aren’t.  It’s kind of like developing “shame” when we leave our 20’s so we don’t hurt ourselves doing stupid things any more.

Bottom Line

Bottom line is that once you reach the age of around 20 you don’t need to drink milk any more, so stop.  Easy Pezzy, no more Lactose intolerance.


Questions? – jug

Nov 1 marks 5 weeks of my Plant-based diet and counting

5 weeks

I told you that I’d weigh in on November 1 to let you know if eating a plant-based diet helps me lose weight as well as improves my health.  I just weighed in 14 pounds lighter than I was on September 27th when I started this thing.  14 pounds is no great feat, I’m well aware, but I haven’t intentionally tried to reduce my calorie intake.  All I’ve done differently is to not eat meat.  I’ve lost roughly 1/2 lb a day without trying.

Difficulty factor

On a scale from 1-10 with 10 being impossible to do, I’d say that for the first 3-4 weeks it was a difficulty factor of 3.   The last week I’ve been having cravings, mostly because I’m bored with the same old beans and greens.  Last week was a 7 on the scale.  I’m going to continue on my quest for clean arteries through the holiday season, which is going to be no mean feat because I’m going to be cooking for a family of meat eaters over Thanksgiving.  I’m going to feature a nice vegetable dish as the main course with side dishes of meat and fish as needed.  Of course I’ll cook a turkey for Thanksgiving more than likely.

Remember, I don’t have the greatest will power.  Because I’ve had cancer twice and have stared death in the eye, I truly believe that we shouldn’t put off enjoying living.  Life is short and the older you get the more you’ll realize just how short.  Enjoy yourself but don’t take unnecessary risks that might shorten your time on earth.  I don’t care if you believe in the “great void”, heaven, or reincarnation, you’ll only be in this body once, so make the best of it.

This is just an update so I won’t preach to you today.  More on reversing heart disease later in the week – jughandle