New Mexico Vegan - September 2020

NewMexicoVegan September 2020

For Vegans, Vegetarians, and the Veg Curious

Enjoy your FREE complimentary copy

The views and opinions, expressed by contributing-authors, in the New Mexico Vegan Magazine; may, or may not, represent the views and opinions, of New Mexico Vegan.

All Animals are Beautiful…(Advertisement)

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Inside

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Melissa (Kamacho) Brandenburg

31-33

Editor’s Note Veganism is a Peaceful Act… (Advertisement)

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Bera Dordoni

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What Can We Do To Make It All Better?

5-6

Megan Kelly

18-19

The Three Pillars

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Jacquie Lewis

34-35

Resources

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Yuri Mitzkewich

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Virtual Red & Green VegFest, Creating a New World Preview

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Carlyn Montes de Oca

36-37

Compassion Hurts…(Advertisement)

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Carolina Schneider

26-29

Photo Collage

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New Mexico Facts & Trivia

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Anat Ben Yosef

18-19

Tel Aviv: A Vegan Paradise

18-19

Make a Rainbow at the Salad Bar

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Recipe: Battered Fried Jackfruit

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Recipe: Kale Quinoa Soup

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Why You Should Eat More Nuts

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Meet Our Extended Family

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Why don’t you eat eggs?

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5 THINGS YOU DIDN'T KNOW ABOUT CALORIES… BUT SHOULD

26-29

Know That The Same Spark Of Life…(Advertisement)

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Some Thoughts on Food Sovereignty, Mutual Aid, and Solidarity in Community Action

31-33

Veganism Isn’t About Giving Up Anything….(Advertisement)

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How U.S. Politicians and Media Fail to Address the Cause and Health Issues of Covid-19

34-35

How Your Animal Companion Can Help You Thrive Through Challenging Times

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Revisit With Previous New Mexico Vegan Magazine Issues

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Food Aid – Vegan Outreach

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Soaking & Sprouting

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Advertising with NM Vegan

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Vegan Pulse (Advertisement

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Contributor

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New Mexico Vegan Volume 6 – Issue 5 September 2020 Editor: Nancy Arenas NMV Photographer: N. Arenas

a HeartnSole, LLC publication

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Here we are in September …try to remember… a few months back: did you imagine that we would, still, be in ‘CoViD-19 lockdown’ …with summer ‘flattening’ …& pumpkins fattening? Will our winter holidays be …maddening?

Since humans are prone to eating the sorrowed-flesh of animals, the whole world is, now, feeling the consequences. Yes, it is true, I say, “Eating animals is the cause: of this pandemic; and- of other, past, pandemics the world has had to face." May this corona-virus be a ‘wake-up call’ to us all.

About ‘waking-up’ …one good way to ‘set an alarm’ …for oneself… is to: Leave animals off one’s food-plate.

Ever since the pandemic-lockdown-order was announced, I have been working, living, and ‘traveling’ …here… at home. And, many of you… the same. I know, we all hear it often …so, what is your tally… how many times… have you heard someone say, “Make the best of it… turn a bad, into a good… think positively… be creative… don’t be lazy.” Well, don’t knock it, ‘till you try it …it works. I have gotten all my work done; and, even taken on an additional new project …or two. I won’t complain about the situation; I would rather re-energize …and learn.

2020 has been a positive time, …for me, personally.

But, occasionally, some get a serious dose of difficulty. Right? No, not right. Difficulty… is human-history.

Everybody dies; and, hurts in the meantime. Who wants that? Wouldn’t we all rather ‘live and let-live’ …peacefully staying out of others’ way, …except to be friendly and helpful?

Taking the life, of an animal’s beating heart, …is a grotesque expression, of …getting in the animal’s way.

The fact is, nobody is going to live: forever – in this world. Therefore, people ‘want what they want’ while they are here, in the world. That is one reason why I look for ways to make vegan food be …delicious… and easily available for every meal of the day, every day. I wish for everyone’s taste-buds to be intensely satisfied by how their food tastes. Carnivores may hesitate to believe it; but, a balanced vegan-diet, is the most enjoyable food.

So, I have determined that your plants will taste, not only good …but much much better …than blood ever could.

Speaking of ‘difficulty as motivation’ ...during the pandemic, sales of vegan-food have increased by *265%.

Clearly, more people are turning to ‘plants’ for nutrition, while steering away from animal products. Also, another theory appears to be verified: one’s own suffering, can lead one, into compassion & wisdom.

These are stressful times, for many. Worries are not just ‘sickness and death’ …but money, family, work, sanity, and on and on. Therefore, this is a time when we must be empathetic, gentle, respectful, and loving. You never know for sure, whether a word -spoken by a calm and patient demeanor- may: dawn an earthly paradise; save one single desperate life; or, simply, encourage someone to not ‘give-up’ on humanity. We are one human-race …one animal-kingdom …one planet. When one-small hurts …the ONE-ALL hurts.

So, life is rough …so what?! So, …we really do not choose that. It’s like pooping… we do not have a choice… we are going to carry that poop around …inside us. And, we are all going to make a mess of something, somewhere, sometime. What is my point, here? An attitude of tolerance…?… I don’t know …is the universe going to just drop that patience right into humanity’s lap; …or, must we struggle for it?

I suppose I cannot really change anyone; but, whenever I can, I am lending a helping hand, to someone in need.

And, remaining mindful that this struggle is real, it affects …all of us… in one way or another.

As always, wishing for you and yours: the best. Stay healthy, stay safe.

Livegan, -- Nancy NM Vegan | 03

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What Can We Do To Make It All Better?

Bera Dordoni, N.D. Most of us are fed up hearing about, talking about, and experiencing non-stop the effects of the Covid-19 pandemic. Frustrations are beyond overwhelming and violent outbreaks across the world are evidence that many people can’t take much more. Yes, a pandemic has overtaken our lives and we feel there’s nothing we can do… the power is out of our hands.

Not entirely.

We can react to the shutdowns, chaos, losses, and more by experiencing what we have to experience without becoming the experience. In other words, we can feel the consciousness, but feel it as an experience.

Remember that you are not the experience itself. You are not rage or fear or anger, but you might feel them. Go ahead and experience them but don’t identify with these feelings and let them define you.

When you’re in the middle of the experience, do your best to observe the collective consciousness – what we’re all experiencing together right now - and observe yourself experiencing whatever you’re currently experiencing. Then let it go. We’re more than the experience. It is just what is happening now. Again, don’t let it define you or limit you.

Although it doesn’t feel like it yet, this too, shall pass. Remember that you are not the anger, rage or depression you are experiencing; you are simply experiencing it. Since energy is always moving, this experience will shift. Words are very important and draw to or attract to us what we say, so saying something like “I’m depressed” is far more harmful to your body than saying “I’m experiencing depression, but I know this will pass.”

Once you feel that you are in control and know that you have the power to do something, have some fun!

When was the last time you had enough time to do what you wanted to do without feeling the pressure to get to work? We’ve never had time like this on our hands, so let’s make the most of it. Smile. Live. Move your body. Dance. Love. Laugh. It will help build your immune system but focusing on negative thoughts will depress your immune system.

How many of you know how to make vegan cheese? Have you learned how to use aquafaba to make all sorts of different recipes? Who is familiar with different ways to prepare jackfruit? Have you explored making your own crackers? Homemade ice ‘cream’ made with cashews or pine nuts as a base? Yum. Then you can make your own chocolates – it’s always handy to know how when you find you’re about out (or completely out) of chocolate and you can’t get into your local grocery store because of lockdowns.

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What Can We Do To Make It All Better? – Cont’d Bera Dordoni, N.D. Anybody who hasn’t planted a garden during this isolation time might still consider planting whatever can handle sprouting in this summer heat. It’s a lot of fun to watch the growth and something to meditate over when you feel any fears rising regarding our current situation. Did you all know that the bark of a ponderosa pine tree smells just like butterscotch? Go smell a tree – you’ll instantly feel the relaxation that accompanies nature’s offerings. Better yet, smell a dirty dog. Sure, I’m crazy, but there’s something so comforting about a dog that has just rolled in the dirt, shaken it off and then comes running to give you kisses to let you know that was his heaven.

So what if the deer droppings he rolled in smell a bit? He’s happy. Let his happiness drip all over you so you can shed whatever concerns are weighing you down.

Nobody anywhere at this point has been unaffected by Covid-19. Panic is everywhere, so many people feel lost and hopeless – and then there’s the massive amount of violence that this has caused across the planet. For me to stay calm, I turn to the healing practice of Ho’oponopono and use it across my day. It is a method of erasing all the pain, angst, anger, fear, rage, heartache and more that we’re all experiencing by accepting responsibility for our feelings. I encourage anyone and everyone experiencing any of these feelings to look into this practice. You can find a lot of information on the internet about it, including some of my simple articles: https://drberatlc.com/hooponopono-1-learning-to-unlearn/ https://drberatlc.com/hooponopono-2-love-forgiveness-gratitude/ https://drberatlc.com/hooponopono-3/ https://drberatlc.com/hooponopono-4/ https://drberatlc.com/hooponopono-5/ So, what can we do to make it all better?

Remember to experience what is going on, but not become the experience, because you are not the experience itself. Make sure you observe your feelings and honor them by allowing the experience to pass through you. Don’t hold onto it. All experiences pass as long as we’re willing to let them go. Remember who you are – a beautiful being who is having an experience, but the experience is not who you are.

Let’s all have faith that things are getting better. Concentrate on the positive things we can do and stay focused on our blessings.

I have faith we can all make it better. Who is ready to dance with me like nobody is watching? Never mind, I have a homemade chocolate bar calling to me. That’ll make me dance for sure!

Dr. Bera “The Wellness Whisperer” Dordoni, N.D. With over 35 years of serving as a vegan/vegetarian-oriented Naturopathic Doctor/nutritionist, Dr. Bera now focuses primarily on teaching Ho’oponopono in workshops and at retreats in her home in the Zuni mountains. She provides gourmet vegan meals and a relaxing stay where deer and wild turkeys play… as well as instruction in plant-based living, immune-system building and how to make the laws of attraction work for you. To learn more or book your stay, visit drberatlc.com or bastis.org, or call (505) 783-9001.

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ABQ Vegan: http://www.meetup.com/ABQVEG/ Albuquerque Vegan and Vegetarian Parents: https://www.facebook.com/groups/323534174705753/ Cooking with Compassion https://www.facebook.com/groups/1702731393294024/ Food Not Bombs ABQ https://www.facebook.com/fnbABQ/ HeartnSole Spiritual Community: https://heartnsolerevna.wordpress.com/ Leaf: Taos Vegan Society: http://www.meetup.com/Taos-Vegan/ New Mexico Vegan: https://newmexicovegan.wordpress.com/ Plant-Based Eating New Mexico: https://www.facebook.com/PBENM/?rc=p Positive Links http://www.thelinknm.com/ Red & Green VegFest Albuquerque: https://redandgreenvegfestabq.wordpress.com/

www.redandgreenvegan.wordpress.c om

Santa Fe Vegan: http://www.meetup.com/Santa-Fe-Veg/photos/4704212/445478790/ Santuario de Karuna: https://www.santuariodekaruna.org/ Vegan Pulse https://veganpulsetalk.blogspot.com/ www.facebook.com/veganpulse VIP (Vegans in the Park): https://www.facebook.com/events/363650444507091/

If you have an article that deals with veganism and would like to submit it for possible inclusion in an upcoming NM Vegan Magazine, please email us at welcome22day@gmail.com, on the subject line please write NMV Article.

If you are vegan and offer cruelty-free services and products please let us know for possible inclusion in upcoming NM Vegan Magazines, please email us at welcome22day@gmail.com, on the subject line please write NMV Vegan Products & Services.

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Schedule subject to change.

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1. New Mexico is the 36th most populous state in the U.S. 2. Residents of New Mexico are called New Mexicans.

3. With the lowest water to land area of any of the U.S. states, New Mexico's lakes and rivers account for just .002% of the state's surface area.

4. One out of every three families in New Mexico speaks Spanish as well as English.

5. Remains of numerous sites of the ancient Native American culture, Anasazi, who were Pueblo ancestors, have been identified throughout New Mexico and date back to 1100 AD. 6. The history of Native Americans living in New Mexico dates back twenty thousand years.

7. Located in a collapsed lave tube, the Bandera Ice Cave’s temperature never rises above freezing. At the bottom of the 75-foot-deep cave, the ice floor is 20 feet thick, believed to date back to 1100 B.C. 8. More than 500, 100-million-year-old dinosaur footprints have been identified and preserved at Clayton Lake State Park.

9. The Navajo, are the United State’s largest Native American Group, with 78,000 members in New Mexico, and a reservation that covers 14 million Acres.

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10. At Lake Valley, miners discovered silver in veins so pure that the metal could be sawn off in blocks, instead of having to be dug out by traditional methods.

Hailed as "The Mediterranean Capital of Cool" by The New York Times and among Lonely Planet’s "Top 10 Action-Packed Cities," Tel Aviv is without a doubt the place to visit.

Tel Aviv, the city that never sleeps on the shore of the Mediterranean Sea is one of the world's top travel destinations. Home to sandy beaches, non-stop action, and a raging nightlife, Israel's second largest city has it all including a creative, hip, original, and award-winning culinary scene that fits every preference and budget. From sophisticated modern gourmet chef restaurants to simple local traditional spots, travelers can savor every bite.

Being a land of immigrants, each ethnic community in Israel brought with it a unique culinary culture and together they have evolved into the Tel Aviv foodie experience. While in Tel Aviv you can try cuisine from Ethiopia, Romania, Georgia, Russia, India, Yemen, Iraq, Iran and more, all of which have been given an Israeli Mediterranean twist. Yes, world foodies, Tel-Aviv is the place for you - particularly vegan foodies.

The Vegan Scene Touring foreign cities can be rough on vegans, but not so in Tel Aviv, home to an all-vegan culinary school and scores of vegan-friendly eateries. Already a culinary hotspot for touring foodies and crowned “The World’s Best Culinary City” by Saveur Magazine, Tel Aviv has embraced veganism, leading The Daily Meal to declare it “The World’s Best Vegan Destination.”

Stroll through the city taking in the sweet and savory aromas wafting through the air and know that nearby there is undoubtedly a yummy treat you can eat. Keeping up with the tastes and demands of Tel Aviv locals and tourists, most of the city’s eateries, or at least those with any ounce of self-respect, have vegan-friendly options interspersed throughout their menus. Others have shifted to an entirely vegan spread, offering a spin on local delicacies like egg-free falafel, seitan shawarma and dairy-free cheese pizza.

Now that your taste buds are tingling, here are our top tips for how to fully experience a one-of-a-kind food odyssey in Tel Aviv: Wander. There's always something new and exciting happening in the city and that includes food. Want to explore Tel Aviv's culinary scene? Begin by simply stepping outside. Go to one of Tel Aviv's bustling main street such as Dizengoff and Ibn Gabirol and just enjoy a relaxing stroll. The best cafes, restaurants, bars, delicatessens and street food are all within walking distance.

Explore. Visit the Carmel Market, the city's largest, most centrally located and hugely popular food market. You can also visit the gourmet and spices heaven, Levinsky Market on south side of the city; the Tel-Aviv Port Farmers Market and the International Sarona Market for a taste of some of the best food Tel-Aviv has to offer.

Take your time - some of city's finest culinary gems are hidden within these bazaars.

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Indulge. Many restaurants are owned by brilliant worldwide acclaimed chefs who trained and worked in some of the best establishments in the world. These adventurous and creative chefs experiment with classic Middle Eastern, East Asian, and European food, and have turned Tel-Aviv not only to an international cuisine center but into a gourmet one as well. Clever and aesthetically stunning dishes make use of the freshest local ingredients, making meals at these restaurants a culinary experience that you will never forget.

For the rare moments when you’re not filling your belly, here are just some of the exhilarating experiences you can have in the city of Bauhaus buildings: Beaches Named “one of the 10 best beach cities in the world” in National Geographic Magazine, with clear waters and action-packed beaches, each one of Tel Aviv’s 13 has its own style and attracts certain personalities - from hippie casual to Riviera chic. Day or night, hanging out on the beach is one of the best ways to spend the time in Tel Aviv. Maybe you can even find someone to teach you how to play Matkot, an Israeli version of paddle ball, a favorite sport of the beaches.

Nightlife Along the beachfront, on HaYarkon, Dizengoff, King George, and Ibn Gabirol streets, you will find many trendy bars and cafés open until the early hours of the morning. If you’re looking for a stylish ‘see and be seen’ experience, head to Rothschild Avenue or if it’s a laid-back vibe you’re after, the Florentine neighborhood is sure to hit the spot. To get your dance on check out Carlebach Street where the underground scene is really happening and the TA port which has some of the most epic clubs and parties in the world.

Markets A tour of the markets in Tel Aviv with their unparalleled human tapestry and never-ending variety of delicacies is probably one of the best ways to get to know the true local spirit of Tel Aviv. Don’t miss the Jaffa Flea Market, one of the oldest bazaars in the region, and the Nahalat Binyamin Arts & Crafts market, a ‘fair-like’ artists’ market, rich with creative and original ideas for gifts.

Come and be #InspiredByIsrael!

VEGAN FOOD https://www.youtube.com/embed/9l04RfZ95J0 https://drive.google.com/file/d/0B3l4F8TsJceZWDF3LVZPanZiREk/view?usp=sharing https://drive.google.com/file/d/1Q1JPujXZq2_bOas8_jf9c_AnjJ2tlUhq/view?usp=sharing https://israel.travel/video/tel-aviv-vegan-heaven/ WRITERS Anat Ben Yosef, Consul | Director, Western Region USA Israel Ministry of Tourism Megan Kelly | PR Director, Western Region USA Israel Ministry of Tourism T (323) 658-7463 | F (323) 658-6543 11766 Wilshire Blvd., Suite #1600 Los Angeles, CA 90025 pr-LA@goisrael.gov.il | www.Israel.Travel

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Animals can feel empathy just like humans do. Empathy for each other, for us, and even for other species.

Elephants

1. Elephants are the world’s largest land mammals – and, aside from the great apes (humans, gorillas, chimpanzees, bonobos and orangutans) – the most intelligent.

2. Baby elephants are nursed on milk produced by their mothers, just like all other mammals.

3. They are vegetarians who love a good mouthful of grass.

4. Elephants communicate with one another using sound, touch and scent.

5. Elephants spend between 12 to 18 hours eating grass, plants and fruit every single day!

6. They also dig waterholes and create footpaths, literally changing the landscape around them!

7. Elephant family groups are very close. While they can’t exactly hug each other, elephants do wrap their trunks around younger relatives to reassure them and to greet each other they twine their trunks together.

8. Female elephants have the longest pregnancy of any mammal. It’s a lengthy 22 months before baby elephants are ready to be born!

9. Elephants make sounds that we can’t even hear. Some of their calls are so low, they are below the range of human hearing.

10. Elephants can recognize and distinguish human voices. They can tell the difference between human languages, male and female voices, friendly voices and those associated with danger.

11. They are highly sensitive and caring animals, and have been observed to express grief, compassion, altruism and play.

12. Elephants will pay respect to the bones of their dead by gently touching the skulls and tusks with their trunks and feet.

13. Elephants can recognize themselves using mirrors.

14. Being extremely sensitive creatures, elephants have been known to display behavior patterns like posttraumatic stress disorder and depression.

15. Female elephants spend their whole lives living in tight family groups with their female relatives. The eldest female normally leads the group.

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For many people, calories are the make-or-break when deciding which foods to eat. They are the most feared and misunderstood part of nutrition labels.

But in science and nutrition, calories are nothing but a measure of energy.

But what exactly do calories have to do with energy, you may ask? Chemical bonds in macronutrients--carbohydrates, proteins, and fats--store energy, and calories are simply the way we measure this energy.

All You Need To Know About Calories Nerdy talk aside, the misconceptions around calories are many times the culprit of unhealthy relationships with food as well as negative food behaviors. When it comes to nutrition and the internet, you’ll find all sorts of contradicting information, which confuse consumers and make eating a lot more complicated than what it should be. Having the correct information is the key to empower individuals with knowledge, so they can make educated food choices when it comes to their health.

1. CALORIES DO NOT DETERMINE HEALTH Let’s just put it this way, you can get 150 calories from a handful of almonds, or you can get 150 calories from a chocolate chip cookie. The almonds provide you with cholesterol-lowering healthy fats, antioxidant-rich vitamin E, and gut-friendly fiber, while the cookie provides loads of added sugars and saturated fats, two culprits of chronic disease.

If you’re only looking at calories, you can eat 2,000 calories in a day from hot dogs, chips, and candy bars, or you can eat the same amount of calories from whole grains, legumes, fruits and vegetables. Calories are not determinants of health. Instead, the source and quality of your calories is what differentiates someone in good health from someone popping pills for high cholesterol.

At the same time, you’ll find “low-cal”, “light” or “lite” all over food products, and that’s usually when you turn the package and read: artificial flavors, alternative sugars, food dyes, flavor enhancers and some other unpronounceable ingredients. While this food may be providing zero calories, it is also providing zero nutrients.

Trust me, you’re better off eating a 90-calorie spoonful of peanut butter.

“You are what you eat” is absolutely correct. You can eat few calories in a day and look thin, but at the same time be deficient in essential vitamins, have poor digestive health, have low immune function, high inflammation levels, and uncontrolled blood sugar. That’s because if your calories are coming from highly processed foods that lack essential nutrients, chronic disease and metabolic disorders are just around the corner. Now, if your calories are coming from nutrient-dense, minimally processed foods that are high in fiber, vitamins and minerals, lean protein and healthy fats, you will not only feel great but your body will become healthier… and the side effect? You’ll look your best.

2. NOT ALL CALORIES ARE CREATED EQUAL The amount of work it takes for your body to digest food is known as the Thermic Effect of Food (TEF). But this is different for different kinds of food. The higher the TEF, the more energy your body needs to digest, absorb and dispose of that food. In short, foods affect your metabolism in different ways. Foods also have different effects on hormones and satiety, so they impact our senses of hunger and fullness differently, regardless of the number of calories they contain. Think about eating 200 calories from a bag of potato chips versus 200 calories from a large head of broccoli… If you’re able to eat the bag of chips and still feel hungry but are barely able to finish the head of broccoli, you’re not alone.

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What’s more, essential nutrients such as carbohydrates, proteins and fats perform unique functions in our body, so calories coming from these macronutrients cannot be simply interchanged. We must get the right amount of each in order for bodily functions to take place, and you know, keep us alive. So consuming enough calories from proteins, healthy fats and non-refined carbohydrates is essential to maintain muscle integrity, immune function, strong bones… you get the drill. Where you choose to get your calories from has a huge impact on how efficiently your body functions.

Finally, the amount of calories you actually absorb depends on a variety of factors; including your digestive health and gut microbiome. Yes, the millions of bacteria residing in your large intestine do get a say on how much energy (calories) you uptake or harvest from foods. And the diversity of your gut bacteria population depends on your diet, environment, stress levels, exposure to parasites, antibiotics, and genetics. This means that individuals have unique gut microbiomes and therefore some people may metabolize calories differently than others. And these are the reasons why not all calories are created equal.

3. CUTTING CALORIES WON’T ALWAYS SOLVE YOUR WEIGHT ISSUES In fact, it may worsen it. Restricting calories to a point where your body is in extreme deficit may actually work against your favor. Initially, you will likely experience weight loss, but eventually you will hit a plateau. That’s because— surprise, surprise--your body is smart. It will adapt to any change or stress it is put under. This means that if you’re consuming significantly less calories than what you need, your body may slow your metabolism down to preserve calories, or store nutrients as fat to conserve energy (thank you, survival mode).

While cutting calories to very low amounts may cause unwanted metabolic effects, counting calories is also likely to backfire, but in a more psychological manner. That’s because the act of counting calories moves in the opposite direction of a healthy relationship with food. Having a healthy relationship with food means that one is able to see food as nourishment, pleasure, enjoyment, and is able to have a balanced and flexible eating habit.

The minute an individual starts to make dietary choices based mostly on the number of calories of foods, it is no longer a natural habit of eating food. In fact, an obsessive preoccupation with calories, such as counting and/or tracking calories, is a psychological and emotional behavior associated with common symptoms of eating disorders, such as anorexia nervosa.

What’s more to that, the restrictive act of counting and cutting calories fails to take into account our bodies’ hunger and fullness cues (fancy terms for eating when you’re actually hungry and stopping when you’re actually full). We’re better able to listen to these cues when engaging in mindful, intuitive eating. If you’re basing food choices on calories, how well are you listening to your body and identifying its needs? What if you set your caloric "cutoff" at 1,200, but your body actually needs 1,500 calories to perform basic metabolic functions? Or what if you have met your body’s needs but eats more to meet a certain number of daily calories? Well, then you have diminished your ability to listen to your body.

On a final note, studies have shown that restricting calories can lead to increased levels of cortisol, a stress hormone known to increase appetite and weight gain. Elevated levels of cortisol can spike cravings, which may lead to poor dietary choices, overeating and emotional eating. This behavior of calorie restriction followed by over consumption of calories is, sadly, a gateway drug to disordered eating and an unhealthy relationship with food.

With that said, any type of restrictive eating and extreme dieting (looking at you, fad diets) is, to say the least, not sustainable overtime.

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4. HEALTH IS MORE THAN “CALORIES IN” VERSUS “CALORIES OUT” Traditionally, it was believed that health and weight management relied solely on “calories in”- the amount of calories ingested, minus “calories out”- the amount of calories used for energy, especially when exercising.

However, this model fails to take into account one small detail: the nutritional value of foods. Going back to math 101, this formula says that what you eat minus what you burn equals net calories, and whether you lose or gain weight. But we hope that by now you know that’s not the whole story.

Going back to “not all calories are created equally,” it’s worth noting that if your “calories in” include those lovely “empty calories” with no good nutritional value or benefits (looking at you, delicious glazed donut) what good does that do? Well, here is what it does: the high sugar content and essentially no-fiber content of the donut digests quickly into sugar and spikes your blood sugar, which in turn releases lots of insulin (hormone that helps your body use sugars). The occasional donut is not a problem, but the prolonged and consistent high levels of blood sugars and insulin may result in inflammation, increased fat storage, and weight gain. With that said, different foods have different effects on the “calories in, calories out” equation.

5. SOMETIMES MORE CALORIES ARE BETTER. No, we’re not talking about a “Big Mac” kind of more calories...

Let’s take JOI as an example. One cup of JOI milk provides roughly 90 calories and 8 grams of fat. Meanwhile, one cup of a store-bought unsweetened almond milk provides 30 calories and 2.5 grams of fat.

Now, let’s test your knowledge… JOI almond milk has more calories, and more fat (the good kind of fat), but it is made of only one ingredient- almonds.

The store-bought equivalent has less calories, and less total fat, but the ingredient list reads: Filtered Water, Almonds, Calcium Carbonate, Vitamin E Acetate, Vitamin A Palmitate, Vitamin D2, Sea Salt, Locust Bean Gum, Gellan Gum, Ascorbic Acid, Natural Flavors.

Which one would you prefer for optimal health?

JOI is a highly nutrient-dense option with naturally occurring healthy fats, protein, fiber, vitamins, and minerals, all greatly beneficial for your health. The store version is mainly water, a few almonds, a lot of gums and “natural” flavors. Plus, it is artificially fortified with synthetic vitamins. And because of that, we’ll take all the nutritious calories and health-promoting properties of almonds in JOI to nourish our bodies, thank you very much.

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SO, CALORIES DON’T MATTER? Don’t get me wrong, I’m not saying you can go ahead and disregard the numbers on a nutrition label and eat a horrendous amount of calories.

I’m saying that the quality of your calories are far more important for your health than the number on the label. Consuming a diet rich in whole, minimally processed foods such as whole grains, legumes, fresh fruits and vegetables, nuts and seeds, is essential for optimal health. In addition, engaging in mindful eating practices and listening to your body- when it’s hungry, when it’s full- is important to build a healthy and sustainable relationship with foods and honor your body’s needs. The amount of calories your body needs depends on a variety of factors- age, sex, height, body composition, activity level, basal metabolic rate, and overall general health. It is not a one-size fits all. Rather than focusing on calories, focus on consuming a good balance of foods that are high in vitamins, minerals, dietary fiber, healthy fats, and protein, as these are essential to nourish your body and sustain a healthy life.

About Carolina Schneider: Originally from Brazil, Carolina moved to Florida to complete her Master of Science in Nutrition & Dietetics. She recently relocated to New York City to pursue her career as a registered dietitian in the health food industry. She is a Nutrition Consultant for JOI and one of our biggest fans! Carolina believes in the power of a whole-food, plant-based diet combined with physical activity for optimal health. Her favorite foods are dark chocolate and broccoli (preferably not together), and her favorite JOI recipe is the Golden Milk!

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A) Ways to accomplish Food Sovereignty Grow your own food. Choose one or two plants this season that are edible and manageable. Start out with what you can grow well, and work from there. Trial and error is likely to occur.

Learn to Save Seeds. Replanting every year with personal seeds is a real-life skill and requires discipline. Also grow perennial foods and pollinator-friendly plants.

Preserve and Conserve. Composting, water retention, soil maintenance, possible crop rotations.

Join a community. Find ways to share resources.

Support natural ecosystems. Learn your climate and work with it. Eat naturally growing, wild edibles.

Avoid synthetic chemicals and methods that use poisonous substances.

Enrich the Soil. Avoid Waste. Water should be treated with respect.

Create Shading for more delicate plants. Designate space and attention.

Indigenous and Permaculture methods can maximize on creating homeostasis within an ecosystem.

Symbiosis and respecting the Earth. Seasonal crop rotation.

Support farms/businesses that source and grow regionally. Strengthen the local and regional food shed.

Accomplishing resilience agriculture vs. monoculture farming.

B) Ways to contribute to Mutual Aid Recognize opportunities for waste and surplus.

Create a list of local alliances and partnerships. Work as neighbors and community.

Closed loop resources. Preventing waste and community support / infrastructure. Conservation of resources.

Community integrity. Health. Solidarity.

No requirements or paperwork to 'qualify'/receive resources. Intentional Activism. Social Justice Awareness and Advocacy. Communication skills and preparedness.

Being resourceful, conscientious, and safe.

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C) What is Solidarity in action?

Basic human decency. Treating others with dignity.

Recognizing that we are the majority, the working class, the poor, the marginalized, the complacent yet shrinking class.

Advocacy for the houseless and displaced communities.

Personal accountability.

Rejecting needless violence.

Recognition of systemic racism, political corruption, classism, a failing justice system, monopolies and hyper privatization, social exploitation, as well as induced poverty.

Understand the fundamentals of the militarized-industrial complex.

Recognition of the unemployed, the racially profiled, the debt-makers, the super savers, the folx who only balance their budgets because they have no other choice.

The ones who believe social welfare is NOT an ugly concept or standard of living. Where we should get maternity/paternity leave and 8 weeks of paid vacation. Reasonable work hours. Universal healthcare. * List Additions to terms Here * When public education is still fun and not institutionalized.

When we care for our elderly and youth as our highest priorities in society.

Teaching our children to appreciate community. Respect and contribute.

Value healthy foods and healthy relationships.

Supporting slave labor is unacceptable, for any species. Breaking anthropocentric normalcy.

Stewardship as a virtue. So is consumer responsibility. *These are just some thoughts of mine. If you can plug into a local community that advocates for mutual aid, social justice, and food sovereignty, please do so. Especially as someone who also advocates for vegan ethics and pro intersectional activism.

We have an opportunity to contribute. Remove our complacency so as to replace it with activism, self reliance, community roots, localized economies, and consumer responsibility. Our collective children and such kin will be inheriting this world, and we have an obligation to teach awareness, for the sake of all the animals and sentient beings who share this place.

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Veg friendly community initiatives, education, and resources (Albuquerque and surrounding areas): Food is Free Albuquerque https://www.fifabq.org/ Albuquerque Center for Peace and Justice; weekly food distribution http://www.abqpeaceandjustice.org/ Food Not Bombs ABQ chapter https://www.facebook.com/fnbABQ/ Building Power for Black New Mexico (local Black Liberation Movement/Coalition) https://www.facebook.com/BLMinNewMexico/ New Mexico Faith Coalition for Immigrant Justice https://www.nmimmigrantjustice.org/ Food and Water Watch https://www.foodandwaterwatch.org/state/new-mexico Vegan Outreach (Albuquerque and El Paso)

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THE ROOTS OF PANDEMICS In some sense it is business as usual in the United States. All pandemics in recent memory, including the avian flu, swine flu, MERS, and SARS, even the great influenza epidemic of 1918-1920, began with farmed animals. Yet, both mainstream media and our politicians make little attempt to address this issue.

Plant-based organization, Health Professionals UK, co-founded by Dr. Gemma Newman, has stated in “The Beet,” an online newsletter, on May 18, that “Some politicians and commentators blame China. They do not mention that all of the recent major outbreaks have been caused by tampering with animals, or that our chicken salad and pepperoni pizza could be the next big health risk.”

Dr. Michael Greger at nutritionfacts.org stated on July 27 that, “The American Public Health Association, the largest and oldest association of public health professionals in the world, has called for a moratorium on factory farming for nearly two decades.” Additionally, the “Journal of American Public Health” reports that, “It is curious, therefore [given the worldwide pandemic], that changing the way humans treat animals—most basically, ceasing to eat them or, at the very least, radically limiting the quantity of them that are eaten—is largely off the radar as a significant preventive measure. Such a change, if sufficiently adopted or imposed, could still reduce the chances of the much-feared influenza epidemic. It would be even more likely to prevent unknown future diseases that, in the absence of this change, may result from farming animals intensively and killing them for food. Yet humanity [doesn’t seriously] consider this option.”

COVID-19 AND HEALTH One would think that someone in mainstream media would be taking a serious look at the relationship between obesity and diet since it is a direct contributor to hospitalization and death in those who contact the virus.

According to a July 1 article in the “Houston Methodist on Health” newsletter Dr. Kyle Stephens, states “…obesity is the number one risk factor for developing a severe case of COVID-19 …. And this is particularly concerning since we also know that about 42% of adults in the U.S. are considered obese."

In addition to the failure of the media, to my knowledge, the U. S. has no politicians who have addressed the relationship between obesity and diet. Not even vegan Senator Cory Booker. According to online newsfeed, Vox.com, when moderator Jorge Ramos of the Democratic debate asked him, “Should people follow your diet?”

Booker said “No.” Covid-19 has clearly demonstrated that the U.S. is the most vulnerable to the epidemic because of the poor health of most of its citizens. Whereas, Great Britain and Mexico have both begun to address obesity with respect to the Corona virus the U.S. hasn’t. Boris Johnson, England’s prime Minister, had the virus in April. After he was released from the hospital he stated, “I was too fat…. way overweight.” Both countries, are taking steps in the right direction by protecting children through legislating a ban on sugar and junk food ads on T.V., before 9:00pm.

They are also requiring restaurants to list calories on their food items. Mexican President Andres Manuel Lopez Obrador has gone a step further and is promoting lists to help people overcome obesity. One such suggestion is to focus on the traditional vegan diet of rice, corn, and beans.

Live Kindly. com reports in its July 7 newsletter that doctors in India sent a letter to the prime minister, Narendra Modi, urging him to recommend a plant-based diet. The letter also stated that China, Canada, and Germany have already advocated for a vegan diet in their national health guidelines.

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While it is well established that a vegan diet curbs and controls obesity and is also related to the low probability of developing diabetes, certain cancers, and high cholesterol leading to atherosclerosis and heart disease; all which are preconditions for contracting and dying of Covid-19; you would think someone in the United States would be starting a conversation about having a healthy lifestyle. As one person stated in a comment after watching an online interview with Stanford scientist, Jay Bhattacharya, M.D. Ph.D., referred to the hope of a vaccine as, “…an age where we are getting sold a narrative that health comes by a syringe, sold and made by big Pharma.”

It seems, the only people who are addressing these issues are plant-based doctors. T. Colin Campbell, author of the “China Study” stated on April 15 in Live Kindly.com newsletter, “I would expect [a vegan diet] to minimize the severity of the infection and the need for hospitalizations… The whole-food, plant – based effect is surprisingly fast – within days for certain indicators of health.”

DO VEGANS FARE BETTER WITH RESPECT TO COVID-19?

I’ve taught in Wuhan China, the seat of the virus outbreak, and was just there in November 2019. One woman I know, in Wuhan, has adopted a vegan diet since Covid-19 appeared in China last December. She told me that she has many vegan friends and none of them showed symptoms of the virus. Although her observation is not scientific, we might do the same anecdotal observation ourselves. Have you had the virus? Do you know any vegans (I am referring to healthy vegans who don’t subsist on potato chips and coke) who have had it? And, if so, how severe were their symptoms?

Clearly, there is a need for scientific studies on vegans to determine the percentage of vegans who have succumbed to Covid-19. For example, what percentage of vegans have had the virus and are these percentages different than the meat-eating population?

It is difficult to receive clear direction from government officials such as the Center for Disease Control.

Interestingly, “Santa Fe New Mexican” newspaper reports the CDC quietly revised their testing protocol on August 26. It seems that we are now to exclude from testing people who do not have symptoms even if they have been recently exposed to Covid-19. This seems to suggest that those who do not have symptoms are also not spreading the virus. If vegans, as a group, show reduced to no symptoms of Covid-19, as some suspect, how contagious are we? As one commenter stated after viewing the interview with Dr. Bhattacharya mentioned above, “I don’t know anybody who knows anybody who has been infected …. How bad can a virus be that in most in cases you have to be tested to know you have it?”

A sobering thought is that if there is not a better mainstream media discussion about Covid-19 or a legislative movement toward better health by U.S. politicians, as in other countries, one would expect little progress towards curbing the pandemic or preventing the next one.

Jacquie Lewis is a retired Saybrook University faculty member. She is currently writing a memoir on the 1960’s and is a student in the Creative Writing and Literature program at Harvard University.

She lives in Santa Fe with her partner Joe and their dog Thai Dye, a rescue dog from the dog meat trade in Thailand. Her animal rights activities span forty-five years.

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A divisive country, our collective worry on climate change, and a pandemic like we have never seen before in our lifetimes; these stressors piled on top of our normal daily concerns, have shaken our world.

How do we navigate these dark days? How do we stay balanced? How do we find happiness when there is so much negativity surrounding us?

If you live with an animal companion and share a relationship of trust, respect, and unconditional love with them then you have a powerful ally to boost your emotional resilience in an unexpected way.

Pets as Secret Weapons When I was practicing acupuncture, I discovered most of my patients were not doing one simple practice that could boost their physical and emotional well-being in a mighty way. Gratitude, as a morning ritual, was not part of their agenda.

Spending just five-minutes a day feeling appreciation for even the smallest things in life – the hummingbird outside your window, a breathtaking sunrise, the love of a family member – improves our self-esteem, makes us more likable, and reduces negative emotions like frustration, resentment, and regret. When we become mindful of these moments as they occur instead of letting them pass by, when we allow ourselves the gift of being instead of constantly doing, we sleep better, bounce back from life’s challenges more easily, and even live longer.

Shortly before the pandemic, I adopted a dog from a hoarding situation in Rowe, New Mexico. Grace came to her new home frightened, mistrustful, and bearing the physical and emotional scars of her earlier life. But in a few short months she has become the poster child for letting go of the past, enjoying the present, and reminding me that gratitude is available to any of us regardless of where we come from or what our current challenges are.

As my gratitude guru, Grace starts my morning with a good laugh. What else can I do as I see her soft brown eyes eagerly watching and hoping that I will finally get out of bed? Next, she nudges me towards my closet to get dressed then prods me with her wet nose to hurry up and serve her favorite plant-based breakfast.

On the trail, instead of stressing about the daily news, I stop and take in the magenta colored cholla or watch Grace half-heartedly chase a rabbit as it disappears into the juniper. And, if we are lucky, we might spot a coyote in the distance standing against a magnificent New Mexican sky.

Grace is happy when I feed her, she is joyful when I walk her, she is blissful when we lay together in each other’s arms. When she is nearby, I feel more content writing my books, when she is riding in the car with me, I am grateful to have my companion along, when we watch the sunset it feels enriching to share it with a friend.

These simple moments may seem insignificant but when we pause to reflect and write down our gratitude for our animal friends and all they bring to our lives; it can lift our spirits. Like powerful little bursts of light, gratitude spreads through our physical and emotional bodies and somewhere along the way a smile crosses our face, we feel more empowered and more optimistic about life.

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An Attitude of Gratitude I was so taken by the many ways that animals can inspire us towards a spirit of appreciation that I published a gratitude journal called, Paws for the Good Stuff; a dog lover’s journal for creating a happier & more pawsitive life. By taking five minutes in the morning and evening, noticing the many ways that your dog inspires an attitude of gratitude, and writing it down in the journal, you will notice your mindset moving in a more pawsitive direction.

I do not know when our time with COVID-19 will end. I do feel it is important for us to stay informed about what is going on in our world and to do our part to make it a better place for all – humans and non-humans alike. But this time has also been a great lesson for me to focus on the beauty of today, appreciate the people who I love, and keep ever-present that the animal companions who fill our lives are so much more than merely pets.

Hidden behind those lovable faces are masters of simplicity, keepers of wisdom, and our guides to living life with greater purpose.

And it begins with two invincible words – thank you.

Carlyn Montes De Oca is an award-winning author, TEDx speaker, animal-human health expert, and passionate vegan. Her mission is to have the greatest pawsitive effect on the lives of animals and the humans who love them.

Books Website Facebook Instagram

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To revisit previous issues go to: https://issuu.com/arenasnancy

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Thanks to funding from a wonderful foundation, Vegan Outreach has been able to buy and deliver vegan meals and groceries to people in need during the COVID-19 crisis. Since April, we’ve fed 115,000 vegan meals—that means 115,000 meals containing animal products NOT served!

This work truly stretches community-wide as we’ve been able to partner with other social justice organizations to serve communities in need. Not only has providing support to vulnerable populations allowed us to additionally support local restaurants, grocers, and organizations, but it has also kept our outreach team employed as public outreach has come to a halt.

Here are some highlights from the past few months: • •

• • • • •

Delivered over 30,000 grocery meals, meals from local restaurants, and desserts directly to the homes of farmworker families in Dixon, California and food-insecure families in Stockton, California.

In partnership with the League of United Latin American Citizens Iowa, we’ve delivered 23,000 meals to those in cities dealing with ICE raids and that were sites of some of the worst COVID-19 factory farm outbreaks in Iowa.

Delivered 21,000 meals and groceries to the Navajo Nation in Arizona.

Partnered with the nonprofits Black Women for Wellness and Black Lives Matter to provide 14,000 hot meals and groceries to families.

Delivered over 8,000 meals and groceries to food-insecure families in East Palo Alto, Redwood City, and San Mateo, California.

Partnered with the Center for Farmworker Families to provide over 2,000 hot meals and groceries to farmworkers in Watsonville, California.

Partnered with several nonprofits serving trans, migrant, and indigenous communities in Mexico to serve vegan groceries to more than 700 individuals.

“We recently extended our Vegan Food Aid support to families in Iowa affected by the COVID-19 crisis. The events have been a big success thanks to the great partnership we’ve developed with LULAC Iowa (League of United Latin American Citizens). So far, we’ve visited families in cities that were sites of some of the worst COVID-19 factory outbreaks involving JBS and Tyson Foods; plus another town similarly hit by the pandemic, along with the added catastrophe of recent ICE raids taking away members of their families.

“Volunteers from LULAC have done amazing work turning out the help to organize the grocery box distribution.

All told, these events have gotten vital food support to many food-insecure families, some of whose other food support had ended just weeks before.

“After one event, LULAC organizer, Maria, really brought a powerful message of this project home for me. She said how strongly she was struck by our kindness and genuineness in coming to help the families in her community. Many people from media organizations and others with means to help had come to this part of Iowa to interview her and learn about their struggle, but nobody had come offering anything in the way of any real support for them, until us. It really brought home the amazing work this project is accomplishing for so many out there desperately needing help and support in these difficult times.”

"For more info, contact local organizers Victor Flores/Karla Reyes at victorf@veganoutreach.org.“ https://veganoutreach.org/vegan-food-aid/ Victor Flores Western Online & Community Outreach Specialist for Vegan Outreach Email: VictorF@VeganOutreach.org Tel: (575) 937-4859

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