Month: June 2025

June 15, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
Proverbs 13: 1-7  “There is that maketh himself rich, yet hath nothing: there is that maketh himself poor, yet hath great riches.”

Also meditating on episodes 3, 4, 5, 6 here.

EXERCISE:
* Bicycle outdoors 35 minutes
* PT APP workout
–low back stretch / strengthening
* Powerwalk outdoors 15 minutes

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens dominate!)
* toasted veggie sandwich (lettuce, tomato, onion, sauerkraut, avocado, bbq sauce on baguette) w/ raw almonds on the side, then again later w/ celery & green onion on the side
* watermelon

… SUN HAS SET …

* vegan vanilla ice cream w/ strawberries, choco-peanut powder sauce & sprinkle of palm XL-sugar w/ a few jr mints

Cmmt: XL indicates uncommon extravagantly lucious food, and wautéed means water-sautéed

McDougall’s Legacy: How Diet Reverses Disease | With Dr. Peter Rogers & host Jeff Nelson

June 15, 2025

https://youtube.com/live/83IzTuahEDY?si=r3-y2oaKAMYuxbqE

One year after the passing of Dr. John McDougall, this special presentation by Dr. Peter Rogers honors his legacy by going deeper into the science behind his message. Dr. Rogers connects the dots from gut to bloodstream to mitochondria, showing exactly why a low-fat, whole food, plant-based diet works to prevent and reverse disease.

From the role of fiber and butyrate in healing the gut lining, to how potassium restores cellular balance and protects against hypertension, Dr. Rogers explains the mechanisms that make McDougall’s teachings so powerful — and why modern medicine still misses the mark.

Whether you’re new to McDougall or already living the lifestyle, this is an inspiring and scientifically rich talk you don’t want to miss.

Timestamps and Subjects (for YouTube video chapters)
00:00 – Intro: Honoring Dr. John McDougall 
01:52 – Doctors don’t make you healthy — McDougall’s core message 
04:40 – The failure of modern medicine to cure chronic disease 
07:05 – Why diet is more powerful than pills 
10:22 – Leaky gut, fiber, and autoimmune disease 
13:55 – Butyrate and tight junctions in the gut lining 
16:30 – The glycocalyx and endothelial health 
19:20 – Zeta potential and hypertension explained 
23:10 – Mitochondrial inhibition from dietary fat 
26:48 – How potassium reverses insulin resistance 
29:05 – Sodium, ion channels, and blood pressure 
31:45 – Magnesium’s crucial role in metabolic health 
35:12 – Understanding disease from gut to mitochondria 
38:40 – Real health is created, not prescribed 
41:05 – How McDougall changed lives — and still does 
43:55 – Q&A and closing thoughts

Girl Scout Thin Mint Cookies⁷

Ingredients
Cookie
¾ cup rolled oats organic
¾ cup almond flour
¾ cup deglet dates or medjool
¼ cup cocoa powder
1 tbsp tahini
¼ tsp baking soda
¼ tsp baking powder
½ tsp vanilla extract
½ tsp peppermint extract
2 tbsp water
Date paste layer
½ cup dates
2-4 tbsp water

Chocolate Coating
1 ½ cup unsweetened chocolate chips or date sweetened
1 tsp peppermint extract

Instructions

Cookie
Preheat oven to 350°F.
*Add the oats, almond flour and dates to food processor and blend until small crumb.
*Add remaining cookie ingredients except for the water. Drizzle in the water slowly once the mixture is well blended.
*Stop mixing once mixture starts to clump together.
*Roll the mixture out between 2 pieces of parchment paper very thin.
*Cut cookies out with a 2 inch round cookie cutter and place them on a parchment lined baking tray.
*Bake for 17 minutes and let cool completely before assembling.

Date paste layer
*Blend the dates and water until it turns into a spreadable paste.

Chocolate Coating
*Melt the chocolate in a double boiler.
*Stir in the peppermint extract once the chocolate is completely melted and off of the heat.

Assembly
*Once cookies are completely cool, spread on a layer of date paste.
*Dip cookies in melted chocolate mixture being sure to shake off the excess and place on a parchment lined cookie sheet.
*Place cookie sheet with finished cookies in the fridge or freezer until the chocolate coating is completely solid.
*Store cookies in fridge in an airtight container.

Notes
For the date paste it is easier to make a double recipe because it is difficult to blend that small of an amount and then store the extra in the fridge to use for other recipes.

June 14, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
Proverbs 12: 21-28  “Lying lips are abomination to the Lord: but they that deal truly are his delight.”

Also meditating on episodes 3, 4, 5, 6 here:

EXERCISE:
* Powerwalk 4 miles indoors w/ facial lymphatic massage
* PT APP workout
–low back stretch / strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens dominate!)
* airfried from frozen potato XL-wedges (2.5g fat) w/ natural ketchup
* watermelon
* gorilla salad topped w/ Sharon’s Creamy Dressing
* side of sourdough avocado toast
* banana & few pieces of walnut
* unsweetened apple sauce & few jr mints
* 1/2 toasted veggie sandwich on baguette w/ bbq sauce (no oil)

… SUN HAS SET …

* lowfat/unsweetened pb&j on piece of toasted sourdough

Cmmt: XL indicates uncommon extravagantly lucious food, and wautéed means water-sautéed

 

June 13, 2025 of Low-SOS Vegan Plan

This blog began 3/15/2015)

MEDITATION:
Proverbs 12: 16-20

Also meditating on episodes 3, 4, 5, 6 here.

EXERCISE:
* Jog 5k outdoors
* PT APP workout
–low back stretch / strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens dominate!)
* vegan vanilla ice cream w/ powders (cacao, peanut & palm sugar)
* smoky grilled mushroom w/ corn on cob, biscuit & gorilla salad
* more gorilla salad topped w/ Sharon’s Creamy Dressing (add 1/4 C cashews to blender batch recipe)
* unsweetened apple sauce w/ few junior mints

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly lucious food, and wautéed means water-sautéed

 

Cookie Dough Ice Cream / Vegan & Low Calorie

Viewer’s Cmmt: “Rinsed and drained chickpeas, frozen cauliflower, frozen banana chunks, pitted dates, vanilla, nut butter [nope, I say it’s miso paste], PB powder and milk (she probably used almond, oat or soy milk) Blend until smooth. Topped it with crushed rice cake and possibly some kind of chocolate powder or you can melt chocolate chips and drizzle on top. Don’t know the exact measurements so will have to play around with it.”

June 12, 2025 of Low-SOS Vegan Plan

(This blog began 3/15/2015)

MEDITATION:
Proverbs 12: 11-15  (again)

EXERCISE:
* Powerwalk outdoors 90 minutes
* Lift shoulders @ gym
* Walk 30 minutes about cazmpus, up/down stairs
* Standing lecture 2.5 hours
* PT APP workout
–low back stretch / strengthening

WATER:
(2) × (32) = 64 oz (+)

EATS:
* gfo smoothie (greens dominate!)
* chipotle potato/cauliflower soup w/ avocado ciabatta
* chipotle bowl (black beans, brown rice, romaine lettuce, sauerkraut, avocado, salsa)
* bowl of spelt flakes w/ uncooked rolled oats, blueberries & almond milk

… SUN HAS SET …

Cmmt: XL indicates uncommon extravagantly lucious food, and wautéed means water-sautéed