Plant-Based Spotlight (Jul-Aug 2020) - Health Edition: How to Eat Well & Stay Safe by Plant-Based Spotlight

JULY • AUGUST 2020

BETTER HEALTH

Eat Well Stay Safe Can a plant-based diet help during a pandemic?

GREENER PLANET

SPOTLIGHT Q&A with

DR. MILTON MILLS, MD PLANT-BASED patient success stories

EMBRACE THE SOLITUDE

Why Covid-19 isn’t the end of dating

HEART ATTACK TO HEALTH How Doug Schmidt turned his life around by changing what he ate

PAGE 18

discover

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STRESSED OUT?

F.A.C.E.S. an online conference on Farmed Animal Issues

Tips and strategies to help calm and balance your life

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PUBLISHER

Ronnie “Tsunami” Gandiza EDITOR + ART DIRECTOR

Robyn Rolfes

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hiking and geocaching is her vibe

CONTENT MANAGER

Joanna Gustafson

CONTRIBUTING WRITERS FOR THIS ISSUE

Dilip Barman Karine Charbonneau Anna Ferguson Dawn Hilton-Williams Allison Jacobson Dr. Joel Kahn Lina Landess Kelcie Leach Doug Schmidt Birgit Waite Jasper Wilkins

Miyoko Schinner is the CEO/ founder of Miyoko’s, a food brand combining culinary traditions with food technology to revolutionize dairy by making cheese and butter without cows.

PlantBasedSpotlight.com ADVERTISING:

advertising@plantbasednetwork.com GENERAL INQUIRIES:

DJ Cavem is an eco-hip hop pioneer who is making an impact on the environment and health by performing and educating around the world.

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Gerardo Velez is a multi-award winning musician and entertainer who has been instrumental in the development of groundbreaking comedies and television shows.

Jyl Steinback is a personal trainer, educator, and lifestyle guru and has sold more than 2 million books that educate consumers on how proper nutrition, exercise, and healthy living can positively impact their lives.

ALL RIGHTS RESERVED. © 2020 PLANT-BASED NETWORK Plant-Based Spotlight Magazine content is for general information purposes only, and should not be used as medical/health advice or instruction. Content is not intended to be relied upon to treat or offer solutions to specific problems. This is not intended to be a substitute for the advice of health care professionals tailored towards your particular health, lifestyle or circumstance. As complex as anatomy and physiology are, it is not possible to guarantee Plant-Based Spotlight Magazine’s advice will work for every person in every circumstance. No responsibility or liability will be made in connection with any advice, opinions and viewpoints expressed. Plant-Based Spotlight Magazine assumes no responsibility for the supporting evidence and accuracy of information, despite every effort to do so. Reproduction of any material without written permission from Plant-Based Spotlight Magazine is strictly prohibited. Plant-Based Spotlight Magazine reserves the right to edit, revise or reject any advertising copy submitted for publication.

Michael Greger, M.D. FACLM is a physician, New York Times bestselling author, and internationally recognized speaker on nutrition, food safety, and public health issues.

Priyumvada Naik, MD is a triple board certified physician in Pulmonary Medicine, Critical Care Medicine, and Lifestyle Medicine.

For a comprehensive list of our advisors along with their full bios, CLICK HERE.

JULY • AUGUST 2020

WHAT’S INSIDE?

the

IN THIS ISSUE

health

ISSUE

ANIMAL CORNER

OUR PLANET

FEATURES

MIND & MOOD

Eat Well - Stay Safe

Can a plant-based diet

HOME SOLUTIONS

help during a pandemic

COOKING-4-KIDS

From Heart Attack to Health

How changing his diet

GET TO KNOW…

saved Doug Schmidt’s life

13 Healthy Relationships

THE BOOKSHELF

Dating doesn’t have to end just because of Covid-19

26 Adrenal Support And why it matters

32 Stress Solutions for relaxation

32 “a healthy outside starts

from the inside”

SPOTLIGHT Q&A

Q&A with Dr. Milton Mills, MD This Plant-Based Doctor Shares Real Life Stories About The Health Benefits Of Adopting A Plant-Based Lifestyle

INTERESTS 11 HEALTH & WELLNESS DR. JOEL KAHN, MD — Lessons from 43 Years as a Vegan Heart Doctor

14 BACKSTAGE Laugh Your Plants Off

16 REFLECTIONS

TV SHOW GUIDE

The Colorful Home Cooking Show

Chef Gabrielle Reyes feeds your soul with singing and nourishing, tasty recipes

The Conscious Traveller Follow along on vegan adventures through Asia with hosts, Neal and Angie

Eat Move Rest

Dusty and Erin and Stanczyk share lifestyle tips for energizing your family

GENTLE GIANTS — A Visit to an Elephant Sanctuary in Thailand

Nutrition Facts

20 SEASONAL PLANT-BASED

The Kahn Chronicle

Dr. Michael Greger breaks down nutrition and health research

Summer Picnic Party

Dr. Joel Kahn, MD, presents the latest heath news along with implementation advice

30 SOCIAL ISSUES

Pauli Broccoli & Friends

RECIPES… NOM NOM

The De-Normalization of Health Poverty in Brown Communities

34 NAMASTE Asana Basics for the Beginner

CHECK OUT F.A.C.E.S. — A FREE ONLINE EVENT This one-of-a-kind online conference explores today’s most relevant issues affecting farmed animals.

Fun, educational kids series about healthy eating habits

Yoga & Compassion Connection

Anna Ferguson teaches Yoga that inspires empathy and compassion for all

CLICK HERE FOR ALL OUR LISTINGS Look for this logo to indicate a related program on the Plant-Based Network

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HELLO!

Welcome…

to the inaugural issue of the Plant-Based Spotlight! If you are not familiar with us, the Plant-Based Network® is a lifestyle and entertainment media company with a mission to help grow the plant-based movement so more people can enjoy the benefits of better health and a more sustainable planet, while also encouraging compassion for all. We have chosen digital media as our vehicle to help quickly take this message worldwide, including streaming TV (Roku TV, Apple TV and Amazon Fire), social media, and now a digital magazine. We have also chosen to do all of this without money paid through meat, dairy or drug commercials.

Ronnie Tsunami Ronnie ‘Tsunami’ Gandiza CEO and Co-Founder, Plant-Based Network Ronnie was in the training and education space for over 25 years, and his learning solutions have been implemented in thousands of academic institutions, non-profits and enterprise organizations including Microsoft, the US Air Force, Spectrum and PlantPure.

We founded the Plant-Based Network on four key principles: positivity, inclusivity, compassion, and fun. These are not words always associated with the plant-based lifestyle, but we want to change that. That’s why you will notice these key principles woven into the stories and pictures on every page in this magazine, on our streaming TV network, and on our social media. Our hope is that you will find the Plant-Based Spotlight fun, entertaining, and yes, informative, regardless of where you are on your plant-based journey. We want you to be excited to learn more and share it with your family and friends. So whether you are someone who has been a vegan for 30 years or just a person curious about why people keep talking more and more about plant-based diets, you are in a safe place. We will never judge you or shame you. That’s simply not our approach or philosophy. That’s our commitment and promise to you. I want to thank the whole team including Robyn Rolfes, our Editor and Art Director, Joanna Gustafson, our Content Manager, and all of the contributing writers from around the world for putting in so much time, energy and passion to create a magazine we can all be proud of — produced in the middle of some very challenging times. I also want to thank YOU for joining us on this journey!

Thank you again for being here.

ON THE COVER Enjoy the colorful array of summer’s freshest fruits—full of vitamins and antioxidants to boost immunity.

We truly appreciate you and hope you enjoy the new Plant-Based Spotlight!

EAT

WELL

STAY

SAFE Can a plant-based diet help during a pandemic? by Dilip Barman

We’re all suffering through the COVID-19 pandemic. While there isn’t evidence that plant-based eating will reduce the impact if one becomes infected, there’s plenty of strong evidence that it can greatly reduce the likelihood of underlying health conditions that make one more susceptible to contract COVID-19 in the first place. That, combined with talk of meat shortages, inspired me to write a column with a bit of background and contribute a simple, healthful, and filling recipe. [found in the summer Picnic party section] CLICK HERE

The Centers for Disease Control have advised that people who have underlying health conditions like obesity (about 93 million in the United States),

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diabetes (about 34 million), chronic kidney disease (about 27 million), cancer (also about 27 million), and coronary artery disease (about 18 million) are among those at greatest risk for having severe outcomes if they do get the COVID19 infection. That adds up to well over half of the country’s population. People with one or more of these conditions constitute 94% of COVID-19 deaths in the US. THE GOOD NEWS: Lifestyle changes including moving to a whole food plant-based diet, exercising, and getting sufficient rest, have been shown to not only have markedly positive effects in preventing these health conditions, but also to help in treating and possibly reversing many chronic diseases. In addition to great resources like PCRM (pcrm.org), Nutrition Facts (nutritionfacts.org), growing numbers of health professionals (listings can be found, for example, at plantbaseddocs.com

and plantbaseddoctors.org), and numerous books and films (including one I had the privilege to be an Executive Producer for, Code Blue, just recently released in May 2020), a new resource, plantbaseddata.org has recently been published by a pair of experts, an ER physician and an environmental researcher, that has, so far, over 1000 peer-reviewed articles about the benefits of plantbased eating, including resources about zoonotic diseases caused by eating animal foods. WHAT HAVE I DONE FOR COOKING DURING THIS PANDEMIC? I don’t like shopping in general, but I love food shopping. I’ve reduced my grocery visits to once a week, always wearing a mask, and really load up.

Medicine to use strong evidence-based nutrition information to show people how to cook tasty, easy, healthy foods. Watch fflclasses.org to find our classes that are now online. The Cooks have had two programs so far, the first on beans and the second on vegetables. We go around in approximately seven-minute segments kitchen-to-kitchen and share cooking and nutrition ideas. It’s been fun and I encourage you to watch on the Plant-Based Network or live @somanycooks on facebook.

Here’s to your health… bon

To help spread the word about the benefits and ease of healthy plant-based eating, I helped put together an international team of Food for Life food/nutrition instructors like myself called So Many Cooks in the Kitchen. We’re trained by the remarkable Physicians Committee for Responsible

appétit!

Dilip Barman has been advocating plant-based vegan lifestyles since the mid 1990s in Durham, NC. He is a certified Food for Life instructor where he teaches healthful eating through nutrition lectures and food demonstrations, leads the Triangle Vegetarian Society where he hosts the country’s largest vegetarian Thanksgiving, is North American representative of the International Vegetarian Union, and on the Speaker’s Bureau of the American Vegan Society. He is Executive Producer of the Code Blue documentary about veganism to maintain/restore health, and has presented on whole food plant-based eating, vegan ethics, vegetarian organizing, as well as given international cooking demonstrations.

Are You Ready for Some FUN? CHALLENGE YOURSELF— AND YOUR FAMILY… to have fun with one new idea every day for a week! It might just make you SMILE!

www.PlantBasedNetwork.com C L I C K

HERE

For Your FREE Download!

MY STORY From Heart Attack to Health

by Doug Schmidt

The pain took me to the ground. I didn’t know what I was experiencing. I felt nauseous, short of breath and felt a stabbing sharpness between my shoulder blades. After being rushed to surgery and having a stent placed in my lower anterior descending (LAD) artery (also known as the widow-maker), before I wondered what my future would look like. I was 49. I didn’t want to be on medication the rest of my life. I had fears of another major attack. Through research, I found out that if I didn’t change my lifestyle, I would most likely have another heart attack within 5 years. More surgeries and more medications were my future, with little hope of a long life. Eventually I found the book Prevent and Reverse Heart Disease by Dr. Caldwell Esselstyn. He said if I just changed what I eat I could prevent future heart attacks. He said if I made a switch to a whole food plant-based diet I could get off of all my medications. My future suddenly changed from one of no hope, to one of my own making. It wasn’t easy. How do you change a lifetime of eating habits? Food is so seductive. The switch didn’t happen overnight. It took us about 4 years to fully change our eating habits to a whole food plant-based (WFPB) way of eating. The changes have been miraculous. I lost 60 pounds and weigh what I did in high school. I am off of all medications and I do not even take a daily aspirin. Due to all the increased energy, I took up running to help me sleep at night. I ran my first marathon at age 58. I haven’t had another surgery. What began as a goal to help prevent me from having future heart attacks, has led me to now help others. I found out that not only does a plant-based lifestyle prevent and reverse heart disease,

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the leading killer of 1 in 3 Americans, it also helps with type 2 diabetes, autoimmune issues, kidney disease and most chronic diseases from which Americans suffer. It even helps some cancers such as breast, prostate and colon cancer. Shari (my wife) also lost 40 pounds and also took up running—participating in her first half marathon at the age of 53. Shari and I are now on a mission to help as many people as possible regain their health and to live a rich and full life. In 2016, we led a 10-day challenge to encourage people to try a plant-based diet. What started as just a health initiative in one school has grown to encompass over 75 school districts with 3300 participants. We have witnessed people get off their medications, drop weight and reverse their chronic diseases—just by changing what they eat. This does not have to be hard or complicated.

Eat Plants Love after

Doug is a former professional baker turned teacher, and member of the Plant-Based Network’s Advisory Committee. He now leads the annual “Good Life Challenge” for teachers and staff for over 75 school districts and small businesses in New York. The challenge helps educate people about the benefits of plant-based nutrition and was featured on Good Morning America. Being the Gifted and Talented teacher for his school district, he also teaches young children how to eat healthier in his classes You Are What You Eat.

Doug, and his wife, Shari, manage the Facebook group, Eat Plants Love, sharing their knowledge and expertise. Doug and Shari recently completed their first book Eat Plants Love – Recipes for a Good Life, and are working on another due out sometime in 2020. Doug has a Masters Degree in Special Education and has completed the Rouxbe Plant-Based Professional Certification.

LESSONS FROM

43 YEARS AS A

VEGAN HEART DOC

with Dr. Joel Kahn, MD I was 18 years old when I moved into the East Quad dormitory at the University of Michigan in 1977 to begin a combined premedical/ medical 6-year program

culminating in an MD degree. I was raised following a Kosher diet, established heart artery narrowings. From avoiding all pork and bacon, shunning that day on, I began teaching WFPB diets non-Kosher meats and shellfish, and not to heart patients and those that did not eating a mixture of milk and meat at the want to be. same meal. Although it was not planned, What are the consequences of my dietary in those first few days in the dormitory path that I took beginning in 1977? What I gravitated to the salad bar and learned are some of the secrets I have learned? a few other locations in Ann Arbor that served vegetarian meals (no one While diet is only one factor in used the terms vegan or whole health, it is an important one food plant-based (WFPB) and has been shown to be I WAKE UP back then). That is most the most important to avoid EACH MORNING of the story. I felt great, early health issues. When enjoyed great health, and WITHOUT PAIN I lecture to the public on was able to maintain my adopting a WFPB diet, AND WITH THE religious dietary laws. I stress that it is not a ENERGY OF A 20 guarantee against disease. The last meat I ate was YEAR OLD Taking precautions like coloin 1977. A few years later noscopy, breast imaging, and I read the book A Diet for A appropriate lab studies are importNew America by John Robbins ant. I rarely talk about my own health and more fully understood the potential because even if I contracted an illness, it for the triple benefits of my diet for would not invalidate the potential of a health, animal kindness, and a smaller WFPB diet to favor health over disease. carbon footprint. When I launched my cardiology practice July 1, 1990, it was It is a blessing to wake up each morning followed 3 weeks later by the publication without pain and with energy that feels of The Lifestyle Heart Trial by Dean like a 20-year old. It has allowed me to Ornish, MD, and coworkers. maintain a full cardiology practice and several other businesses simultaneously They demonstrated that the combination along with writing books, articles, and of a plant diet, fitness, stress managemaking videos. ment, and group support could reverse

I am proud to declare that after 43 years, the decision to adopt a WFPB diet has proven to be the most powerful choice I ever could have made. I am not quitting and suggest you do not either.

I can answer the following questions honestly at age 61.

DO I HAVE? 1) Coronary Artery Disease (CAD): NO A WFPB diet can stabilize, reverse and prevent advanced CAD. My heart calcium CT score is zero and I have no plaque in my arteries. 2) D iabetes Mellitus Type 2: NO I have had repeated measures of insulin sensitivity and HgbA1c and they are all well within the normal range. 3) Colorectal Disease: NO I have had 3 colonoscopies and have avoided polyps and other issues. 4) High Cholesterol: NO 5) Hypertension: NO 6) Cancer: NO 7) Depression: NO 8) Degenerative Joint Disease: NO 9) Low Back Pain: NO

10) Erectile Dysfunction: NO 11) Low Libido: NO 12) Premature Graying: NO 13) Constipation: NO 14) Urinary Hesitancy or BPH: NO 15) Sleep Apnea: NO 16) Fatty Liver Disease: NO Plant-Based Spotlight

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Plant-Based Children and Advocacy SHAPE UP US “SHAPES” THE FUTURE OF OUR CHILDREN

TOGETHER WE MAKE A DIFFERENCE Healthy students get better grades, miss fewer days of school, and behave better in class. But childhood obesity is running rampant in America, and niche programs focused only on physical education or nutrition have not worked. So, how do we turn this around? By building a culture of health with an integrated, whole child approach that focuses on physical, mental, financial and social well-being. That’s why we developed the Hip Hop Healthy Heart Program For Children™, an integrated, sustainable curriculum that helps create healthier students and their families. This holistic curriculum integrates information about: EXERCISE | PLANT-NUTRITIOUS LIFESTYLE | SUSTAINABILITY | STRESS REDUCTION CREATIVITY BUILDING | POSITIVE GROUP DYNAMICS | CRITICAL THINKING CHARACTER DEVELOPMENT | COMMUNITY INVOLVEMENT There is a clear correlation between physical, social, and financial well-being and academic performance. Other programs have not resolved the problem. As you can see we are solving these issues holistically as a way to bring about change for the future of our children and our world.

BRING THIS SOLUTION TO YOUR SCHOOL TODAY!

find out more about our programs here > JYL@SHAPEUPUS.ORG • WWW.SHAPEUPUS.ORG

Dating During a Pandemic by Karine Charbonneau

REAL-WORLD CONCERNS & COMMON SENSE ADVICE I know this is a crazy time with COVID-19 altering the patterns of our daily lives. Given the situation, people will often find a reason to back down, lock themselves in and not take a risk. Of course, with COVID-19 taking over our consciousness, that energy that was always present has just been legitimized even further. Now you have a “more legit” reason to not put yourself out there, not take a risk and not find love. Let me be clear: I’m ALL for social distancing right now. It’s 100% the responsible thing to do. And with that being said, minimizing socialization and dating don’t seem to go hand-to-hand. It’s true that this makes dating feel more difficult because we’re being asked to selfisolate and not go out to public places for who knows how long. And let’s face it...everytime you hear someone sneeze because the air is too dry you wonder if you’re about to come down with the plague. But what you DON’T want to do is put your dream of finding love on the back burner… The world is upside down. Maybe, just maybe, you suddenly have the time to find both yourself and the person you were designed for. Perhaps this is when, since work is disrupted, you can take the time to dig into the patterns that have prevented you from finding the love of your life.

Maybe, as you embrace solitude, you can heal the wounds that have sabotaged every good relationship you’ve ever had. So my personal recommendation is to stop feeling lonely. Don’t put your love life on hold, but hold off on the in-person dates. Instead opt for “virtual dates” via Skype/ Facetime or simply having a phone conversation. I mean...ultimately you want to end up with someone who thinks not only of the wellbeing of others but of themselves too, right? If you’re into the whole “virtual dating” thing, you can join this free database - you literally have nothing to lose and it only takes a few minutes. I use this database to find amazing matches like you for my clients. I know people are feeling lots of anxiety, uncertainty, and loneliness. I strongly encourage you to remain positive. This time will eventually pass. And I know that while it sucks going through it, you’ll be very proud of yourself when you remember how you remained calm, were a supportive “ear” on social media or the phone, and have done your part to limit the spread of this virus to more vulnerable populations.

Try to use this time to reflect on life, your dreams, and priorities. Do some cleaning, read a book, pick up a new hobby, Facetime with your friends and family, spend some time in nature (when safe). Whatever you choose to do, make sure you are still connecting with at least one person on a daily basis. Do what is needed to keep your mind occupied. — Stay safe everyone! Karine Charbonneau, aka the Vegan Cupid, has been helping veg singles find love for several years, and is the woman behind the popular Veg Speed Date events which took place in over 100 cities across the USA and Canada. EXCITING NEWS: Karine is producing a new matchmaking show for vegans on the Plant-Based Network called “The Blind Love Experiment.” Sign up for a chance to be on the show! Click here to check it out! Already found your true love and just want to watch the show? The Plant-Based Network’s newsletter will have viewing information as soon as it’s available. Plant-Based Spotlight

backstage

Laugh Your Plants Off!

WE THINK IT’S SAFE TO SAY WE COULD ALL USE A LITTLE MORE HUMOR RIGHT NOW! COMEDY SHOWS

FUNNY BOOKS

For some comic relief plant-based style, check out Eric Lindstrom’s comedy sketch show on the Plant-Based Network called The Skeptical Vegan.

If you get tired of surfing the internet, books are a nice change of pace. An oldie but a goodie is the all-cartoon book The Joy of Soy: Vegetarian Cartoons by cartoonist and writer Vance Lehmkuhll, and check out his newer book, V for Veg, a great collection of vegan food columns. A funny but seriously practical book is The Skeptical Vegan: My Journey from Notorious Meat Eater to TofuMunching Vegan—A Survival Guide by show host Eric C. Lindstrom.

If you don’t know the name Preacher Lawson, a muscular vegan who was a finalist on the 12th season of America’s Got Talent and took 5th place on America’s Got Talent: The Champions, you soon will. He is pretty unique in the comedy world since he not only weaves veganism into his act, but he has a drool-worthy cooking show on his Youtube channel that already has half a million subscribers! www.youtube.com/user/ComedianPreacher

MORE COMEDIANS TO CHECK OUT Other comedians who are reported to be vegan or vegan-ish include a few people you may have heard of:

Ellen Degeneres • Steve Martin Sarah Silverman • Russell Brand Myq Kaplan • Kevin Nealon Pete Holmes and even Weird Al Yankovic!

Did we miss anyone? Who are your favorites? Drop us a line at spotlight@plantbasednetwork.com

JULY - AUGUST 2020

How Do You Chill?

THE LIFESTYLE & ENTERTAINMENT TV NETWORK FOR PLANT-BASED LIVING

If you’ve been wanting a network that promotes plant-based living, with no meat, dairy or drug advertising, you found your place to chill. Our goal is to help grow the plant-based movement so more people can enjoy the benefits of better health and a more sustainable planet. Our shows cover a wide variety of topics such as cooking, travel, health, fitness, music, comedy, kids, education and shopping. And new shows from around the globe are continuously being added. So grab the popcorn and check out the Plant-Based Network for free on Roku TV, Amazon Fire, Apple TV and any web browser!

PlantBasedShows.com

REFLECTIONS

Gentle Giants

by Jasper Wilkins

A VISIT TO AN ELEPHANT SANCTUARY IN THAILAND DURING MY TRAVELS IN ASIA OVER THE PAST FIVE YEARS, I’VE WITNESSED A LOT OF ANIMAL EXPLOITATION—and elephants are subject to riding and entertainment across the continent. There are currently only 30,000 – 50,000 elephants left in Asia, with numbers decreasing mostly due to habitat loss and poaching. Fortunately, China has banned ivory, which has slowed down the demand. And many tourists are becoming increasingly aware of the issues, and are making sure they choose ethical resorts and attractions. I wanted to share my recent personal experience with these incredible animals at a wonderful elephant sanctuary in Thailand. Early in 2020, I decided to visit Sappraiwan Elephant Sanctuary located in Phitsanaluk, Thailand, a mountainous area in between Bangkok and Chiang Mai. Sappraiwan is home to six calm, beautiful female elephants that have all been rescued from exploitative industries such as logging, riding and/or shows across the country. The sanctuary itself is situated on 360 acres of land immersed in nature, and it was an incredible experience to stay here. Work on the sanctuary started back in 1998,

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when the whole area was farmland, and 30,000 trees were immediately planted to reforest the area. The sanctuary owners’ goal is to expand the sanctuary in order to reconnect people back to elephants in their natural habitat, without the exploitation. As Sappraiwan grows, they hope to preserve the natural environment, and educate people about the importance of connecting to nature.

It was fascinating to spend time with these gentle giants for three weeks. I’ve learned some incredible facts about elephants and how to care for them. For example, there are approximately 50,000 muscles in their trunks, their brains are four times the size of humans, they can learn how to use tools, they eat between 12-18 hours per day, and consume 200 to 600 pounds of food in 24 hours.

School children and people from the I also had the opportunity to get to local community visit the sanctuary know the men who spend all of their and learn about the issues, welfare time with these elephants—called and ethical treatment of elephants in “mahouts”—whose main job is to Thailand. Education is vital to create feed the elephants since they eat awareness—both for the for approximately local communities where fourteen hours a day! BEFORE VISITING Sangao is the oldest elephants live, and for the animal and we had millions of tourists that ELEPHANTS, to blend her food visit attractions across RESEARCH THE every day—bananas the continent. SANCTUARY TO and leaves! (She For me, the biggest MAKE SURE THEY has become quite highlight of my visit ARE NOT BEING picky in her old age.) there, besides spending It is clear that the EXPLOTED time with the elephants, mahouts, who have was seeing the excitelived with elephants ment of the college students from their whole lives, care deeply the United States who came to visit. about these animals.

When we educate people about the realities of animal entertainment, we realize that there are ethical ways to see and spend time with these amazing animals. Although these six elephants have been saved, many more animals in Thailand and across Asia do not have the same story: they are often exploited for entertainment for their whole life. It is an incredible experience to spend time with elephants, but people should research what they are visiting to make sure the animals are not being exploited for entertainment. I hope that more people will visit the sanctuary, learn from Sappraiwan’s values and be inspired to choose ethical options when traveling. Besides spending time with elephants, Sappraiwan is a perfect place for people to escape into nature and relax. They also provide a pool, gym and bikes for people who want exercise and adventure. To find out more about the elephants and the sanctuary, visit www.sappraiwan.com

Jasper Wilkins is passionate about creating sustainable change and has a proven track record in diverse positions internationally. While at University in London, Jasper founded a new society and was the student activity coordinator leading environmental projects and winning competitions. He completed online courses about sustainability and altruism from some of the best universities in the United States. ALL photography: Jasper Wilkins Plant-Based Spotlight

ANIMAL CORNER Animal Place Presents

THE FARMED ANIMAL CONFERENCE E-SUMMIT

photographer Marji Beach, Animal Place

FACES.

Future of the Farmed Animal Movement by Kelcie Leach program director at Animal Place

The dire issues affecting farmed animals are only increasing during this global pandemic, and as animal activists, vegans, environmentalists, and plant-based eaters we know we must do much more to help. That’s why Animal Place, one of the oldest and largest animal sanctuaries in the nation, is holding the Farmed Animal Conference E-Summit (FACES), a free online event August 3-9, 2020. FACES brings together the world’s most important ‘faces’ presenting their vision for the future of the farmed animal movement. This one-of-a-kind online conference explores today’s most relevant issues affecting farmed animals—and how we can make a change. If you want to be a more effective advocate for a plant-based diet, and for animals, you won’t find more relevant content anywhere. FACES features the movement’s most insightful experts and leaders including authors Peter Singer, Marc Bekoff, Melanie Joy, Seth Tibbott (Tofurky founder), Keegan Kuhn and Kip Andersen (What the Health and Cowspiracy); filmmakers Louie Psihoyos (The Game Changers); Toni Okamoto Shapiro (PlantBased on a Budget), Brenda Sanders (Afro-Vegan Society), Anita Krajnc (Animal Save Movement), and many more. FACES is hosted by a quartet of powerful changemakers: TV journalist Jane Velez-Mitchell, host of New Day New Chef on Amazon Prime; VegNews and

Our Hen House’s Jasmin Singer; 13-year old animal rights and climate activist Genesis Butler; plus Animal Place’s executive director Kim Sturla. Other events, even online, charge fees to hear from voices like these. FACES is absolutely free, and available on the Plant-Based Network on Roku, Amazon Fire, Apple TV, and at PlantBasedNetwork.com. Animal Place, founded in 1989, operates a 600-acre sanctuary in Grass Valley, California, a 12-acre animal shelter in Petaluma, California, and Vegan Republic, an all-vegan market in Berkeley, California. Animal Place fills a much-needed niche of farm animal rescue, sanctuary, education, and adoption. Animals arrive from small and large farms, slaughterhouses, research facilities, and neglect or cruelty cases. Just in the past 10 years Animal Place has saved more than 28,000 animals. Animal Place—named best farm sanctuary in the country by Best in Shelter—is a nonprofit 501(c)3 organization funded by private donors. For more information or to register for FACES visit

www.facesummit.org www.animalplace.org

THIS ONE-OF-A-KIND ONLINE CONFERENCE EXPLORES TODAY’S MOST RELEVANT ISSUES AFFECTING FARMED ANIMALS—AND HOW WE CAN MAKE CHANGE.

FACES IS ABSOLUTELY FREE

AUGUST 3 - 9, 2020

JULY - AUGUST 2020

AVAILABLE ON THE PLANT-BASED NETWORK

OUR PLANET

THERE IS NO PLANET “B”

Feel good, in more ways than health, when you choose a plant-based diet

Even though habitating on Mars may be something that future generations may embrace, for right now, we are stuck on this beautiful blue globe.

and cleaner water. In China alone, they have seen a 25 percent reduction in carbon emissions1 and 50 percent reduction in nitrogen oxide emissions.2

During the coronavirus pandemic we’ve already seen in real-time the consequences of our actions and the impact we truly have on our planet. This includes significant drops in carbon emissions, drastically improved air quality,

So the next time you put something on your plate that is green, you can feel good knowing you played a part in minimizing any negative impact on our environment and the planet we call home...for now.

sources: 1. Myllyvirta, Lauri (19 February 2020). “Analysis: Coronavirus has temporarily reduced China’s CO2 emissions by a quarter”. CarbonBrief. Archived from the original on 4 March 2020. Retrieved 16 March 2020. 2.Zhang, Ruixiong; Zhang, Yuzhong; Lin, Haipeng; Feng, Xu; Fu, Tzung-May; Wang, Yuhang (April 2020). “NOx Emission Reduction and Recovery during COVID-19 in East China”. Atmosphere. 11 (4): 433. doi:10.3390/atmos11040433. Retrieved 6 May 2020.

Get Your Veg On! Shop, Learn & Celebrate the Plant-Based Lifestyle vendors • speakers

VirtualVegFest.com

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 20

P A R T Y The longer days and warmer temperatures of summer are a perfect time to celebrate getting outdoors—and what says summer fun more than a delicious summer picnic? Beans are great choices to use

Bean Salad

by Dilip Barman Serves 4 | time 15 mins

INGREDIENTS

as salad bases, especially now that local salad bars are closed. If you don’t mind a bit of

1 - 29 ounce can of beans (or freshly prepared) choose favorites like: black, cannellini, kidney, navy, garbanzo

[optional] 1-2 cloves garlic, finely minced

planning, soak dried

½ cup Vidalia or other sweet onion cut into ¼” cubes (or cut into larger ½” cubes and grilled)

3 kale leaves hand torn to approximately 1” squares

beans overnight and pressure cook them;

½ teaspoon garlic powder

you will save money

½ teaspoon dried oregano

and have a fresher

¼ teaspoon lemon pepper or freshly ground black pepper

tasting end result.

 Large bell pepper, chopped to ¼” cubes  8-10 ounces of frozen corn  Juice of half a tangerine or half a lime ½ cup of your favorite salsa or stewed tomatoes DIRECTIONS

salt to taste

Place the onions in a cast iron pan that has been heating for two minutes on medium heat (no oil is necessary). Occasionally turn until you get to the darkness that you want. Or choose to grill the onions until the cut sides are almost black for the tastiest option. Mix all ingredients together in a large bowl and serve at room temperature or chilled.

Smokin’ Soul

Smoky, savory and delectable, this recipe introduces the same flavor profiles, as pulled bbq chicken, minus the guilt or risk factors for promotion of chronic disease!

by Dawn Hilton-Williams

Herban-Eats, LLC Founder and Author of Flava My Plate, Your Tasty Vegan Guide to Health-Wealth

Serves 6 | under $20 | Kitchen to Table 45 mins

INGREDIENTS 4-15 ounce cans young jackfruit, rinsed, drained and shredded (with food processer or fork) 1½ cups of leeks, cleaned and chopped 2 cups of your favorite vegan bbq sauce ½ cup flat leaf parsley 1½ tsp olive oil (optional you can sub 3 tbsp water) 1 tbsp agave nectar

1 tsp liquid smoke (optional) 1½ tsp tamari or liquid aminos DRY SPICE MIX 3 tsp ground cumin 1 tsp onion powder 2½ tsp smoked paprika ¾ tsp black pepper 2 tsp garlic powder ½ tsp ground coriander 1 tsp chili powder

DIRECTIONS 1. P reheat oven to 425°F and prepare a large baking sheet pan with parchment paper. 2. I n small batches, pulse your young jackfruit slices in food processer in 5 second cycles for 3 to 4 intervals or until jackfruit is shredded (do not over process) OR take a fork and clean hands and shred it manually. 3. I n a bowl, thoroughly blend all the dried spices, add to a preheated warm pan and whisk continuously to toast the spices until fragrant (about 1 min). 4. I n a large bowl, combine spices, leeks and oil or water to jackfruit, spread evenly across your lined sheet pan, place in oven for 30 min, then remove and set aside for about 10 minutes.

5. P reheat a large pan over medium heat, add jackfruit (in two to three batches), bbq sauce (in batches) and mix to combine. Reduce heat to low, place tight fitting lid and allow to simmer for about 15 mins, stirring halfway through. 6. R emove lid, turn heat up to medium and cook another 5 minutes to cook out any excess water that came from simmering, taste and add any additional sauce or seasoning to taste. 7. R emove from heat, add parsley, fold gently and serve on your vegan slider bun with a generous heap of purple cabbage slaw, and enjoy!

PICK A PERCH: with fewer people, you can set up a picnic almost anywhere: your porch, deck or patio, a patch of grass somewhere, or in case of rain, your living room rug!

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Even if you celebrate with just your bunkmates or a few friends and family, fun is still on the menu with our veggie versions of old favorites

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 22

These “homemade” burgers are firm enough to hold up to outdoor grilling

ICED TEA – 4 ways Serves 2 (or 1 thirsty person!)

Quick & Easy

COOL & HEALTHY Serves 5

INGREDIENTS 1 cup cooked brown rice 1 cup raw walnuts

1½ cups black beans well rinsed, drained and patted dry

½ medium white onion, finely diced

3-4 Tbsp BBQ sauce

⅟3 cup panko bread crumbs

1 Tbsp each chili powder, cumin powder, and smoked paprika DIRECTIONS 1. A dd walnuts to a skillet and toast for 5-7 minutes, stirring frequently, until fragrant and golden brown. Let cool. 2. I n same skillet over medium heat, sauté onion 3-4 minutes until soft, and translucent. Remove from heat and set aside. 3. A dd walnuts to blender or food processor with chili powder, cumin and smoked paprika. Blend into a fine meal.

Try one of these fresh and healthy iced tea recipes at your next picnic— or anytime! So full of flavor, you probably won’t miss the sugar, but you can also add your sweetener of choice (Dr. Michael Greger prefers erythritol). For each recipe: Pour 3 cups (24 ounces) very hot water over the ingredients and let steep for 15 minutes. Remove bags and refrigerate about 3 or 4 hours to let flavors combine before pouring over tall glasses of ice. You can “muddle” the fruit if you like. TROPICAL CITRUS ICED TEA 2 black or orange pekoe tea bags, ¾ cup pineapple juice, juice of ½ orange, juice of ½ lemon

4. I n a large mixing bowl, add black beans and mash well with a fork, leaving only a few whole beans. Mix in the rice, spice-walnut mixture, sautéed onion, panko bread crumbs, and BBQ sauce.

BLACKBERRY MINT ICED TEA 2 green tea bags, ½ cup fresh blackberries, 6 mint leaves

5. F orm into 5 patties and you are ready to grill.

LEMON BASIL ICED TEA 2 green tea bags, ½ lemon (thinly sliced), 6 fresh basil leaves

The past couple years have seen an explosion of veggie burger options hit mainstream grocery stores, so your choices are easier than ever! Don’t forget large portobello mushrooms are another great “burger” option for the grill!

MANGO GINGER ICED TEA 2 green tea bags, ½ mango (sliced), (or substitute 1 peach, sliced), and 4 thin ginger slices

CORN YUM! Make it even yummier with one or more of these international topping blends!

PRO TIPS FOR GRILLED CORN Soak unhusked corn in a large bowl with cool water for about 10 minutes to prevent it from burning on the grill. Then place unhusked corn directly on a preheated grill for about 7 minutes, close the lid, rotate halfway. Once the husk is browned, pull back the husk partway and put back on the grill. Close the lid and watch closely, rotating until all sides of the corn are deep golden brown.

INGREDIENTS & DIRECTIONS Start out grilling the corn (optional: brush first with oil of your choice, and/or coarse salt and freshly ground pepper). Then after grilling, slather on one of these mixtures, enough for 4-8 ears: HERB BUTTER ½ cup vegan butter combined with 2 Tbs. finely chopped fresh tender herbs, such as cilantro, chives, or flat-leaf parsley

MEXICAN STREET CORN Spread with ½ cup vegan mayo, then sprinkle with juice and zest from 1 lime, 1 tsp. chili powder, ¼ cup vegan parmesan or nutritional yeast, and chopped fresh cilantro. Optional: shredded vegan cheese

JAMAICAN STREET CORN Mix ½ cup vegan mayo or sour cream with 1 tsp. curry powder, ½ cup chopped cilantro and ½ tsp. hot sauce or to taste. Optional: shredded vegan cheese

CILANTRO LIME Mix together ½ cup vegan butter, ¼ cup chopped fresh cilantro, 3 cloves pressed garlic, zest of 1 lime, ¼ teaspoon chili powder, ¼ teaspoon smoked paprika

SRIRACHA MAYO Mix together ½ cup vegan mayo, 2 Tbsp lime juice, 2 Tbs. sriracha, 1 tsp. chili powder. Garnish with chopped fresh cilantro

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Set a festive the scene with a colorful picnic tablecloth, tiki torches, maybe some little drink umbrellas, tiki lights and kids’ sand pails full of snacks or cut up veggies. Add a summer music mix playing on your sound system—start with Summer in the City, Margaritaville, or Hot Hot Hot!

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 24

The important thing is that you enjoy the family time together with some tasty treats. And don’t forget badminton, bocci ball, croquet or other lawn games to give you a chance to get a little exercise (social distancing in place, of course)!

FRUIT TARTS by Doug and Shari Smith

yeild 6 small tarts or one 8-inch tart TOFU CUSTARD - MAKES 1 CUP 2 Tbs. maple syrup 1 Tbs. vanilla 1 Tbs. lemon juice

grated rind of 1 lemon ½ package silken tofu

Blend all ingredients in a blender and refrigerate until ready to use. TART SHELL 1 cup almond flour ½ cup oat flour 3 Tbs. maple syrup ½ tsp. cinnamon 1-2 Tbs. water

Fresh fruit of choice: strawberries, raspberries, black berries, kiwi, starfruit, currants, blueberries, peaches

1. Mix all the dry ingredients together. 2. Mix all the wet ingredients together. 3. P our the liquid into the dry ingredients and mix with a fork until it all comes together, forming a dough. If too dry, add a little bit more water. 4. P ress into the bottom of the tart pans. If the mixture sticks too much to your hands, dampen your hands with cold water. 5. B ake at 350°F for 15-18 minutes until nicely browned. ASSEMBLE Once the shells are cooled, fill them with the custard and top with fresh fruit to serve. (If making these ahead of time, prevent the crust from getting soggy by brushing the shell with melted dairy-free chocolate and then let the chocolate harden before filling with the custard.) Find more delicious recipes in their cookbook:

Eat Plants Love.

Read about Doug’s inspiring health transformation story on page 10 in this Issue!

Who says eating healthy can’t taste delicious?

INGREDIENTS

by Laura Crotty

yIEld 18 2” Cookies

¼ cup water

1½ plus ¼ cups all-purpose flour, separated

1 tablespoon non-hydrogenated vegetable shortening

2 tablespoons lemon extract

¼ cup non-dairy butter at room temperature

For the icing:

½ cup sugar 1 tablespoon plus 4 teaspoons baking powder, separated

1 cup confectioners sugar 1-2 tablespoons lemon extract

DIRECTIONS 1. P reheat the oven to 350°F. 2. I n a small bowl, mix the water, shortening, ¼ cup of flour, and 2 teaspoons of baking powder; set aside. 3. I n a separate large bowl, cream the non-dairy butter, sugar and lemon extract together; add the vegetable oil mixture and mix well. 4. I n a medium bowl, mix the flour and remaining baking powder. Gradually add the dry ingredients to the butter mixture, mixing well with your hands or a spoon. Continue to add more flour until the dough is no longer sticky and starts to come together. Knead lightly, being careful not to overwork the dough; you want it to be soft or the cookies will be tough. 5. D rop by rounded tablespoons onto ungreased cookie sheets, two inches apart; bake for 10 to 12 minutes. Let cool on rack and drizzle with icing.

Once you taste these dishes – you’ll want to have picnics all year long!

Refresher servings 4

INGREDIENTS

Laura Crotty is an award-winning food journalist, writer and culinary professional. Her new cookbook, The Little Vegan Dessert Cookbook, will be released soon. LOOK FOR IT ON ALL THE MAJOR SITES: BARNES AND NOBLE, INDIEBOUND, BOOKSHOP, AND AMAZON.

Try this refreshing naturally sweet drink instead of the super-sugary picnic lemonades

4 cups fresh pineapple chunks – the sweeter and juicier, the better 1½ cup fresh strawberries 2½ cup water or more, depending on how dilute you would like it Optional: 2 Tbs. agave nectar or other sweetener – try it without the sweetener first Juice of 1 lime (2–3 Tbs.) DIRECTIONS Blend all ingredients in a blender with only 1 cup of the water, then add the rest of the water and serve over ice. Garnish with fresh fruit if desired.

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES

Genets

Laura took her grandmother’s luscious lemony cookie and made it plant-based – and it is every bit as light and flavorful as the original!

Adrenal Support AND WHY IT MATTERS

by Allison Jacobson

SUPPORTING YOUR ADRENALS IS OF PARAMOUNT IMPORTANCE TO YOUR OVERALL HEALTH AND WELLNESS. Living in the uncertainty of these unprecedented times, it’s essential to make time to take care of yourself. Adrenals or more specifically, the adrenal glands, are located on the top of each kidney. Most people don’t even know that they have adrenal glands, but knowing what they do and making sure that they are supported is essential to our well-being. Our adrenal glands produce hormones that help to regulate key bodily functions like blood pressure, your metabolism and your body’s response to stress (including adrenaline and cortisol).

WHY IS THIS IMPORTANT? Well, let’s face it. When you are in the midst of a global pandemic, you may be perpetually under stress. When we think of stress we think of typical things like work, family demands, relationship issues, money, etc. but there are so many types of stress, mental, emotional and physical. Protesting and speaking up about racial injustice can be stressful. Even being on social media has been shown to cause a stress response. (I’m guessing that doesn’t surprise you!) When you are under stress, your adrenals are activated. (You can learn more about that process in this article from Harvard.) When you are under stress on a regular basis, your adrenal glands go into overdrive. When your adrenals are fatigued from being in overdrive is when you can see negative effects on your health and well-being.

According to the Mayo Clinic, some of the health issues that can occur from your adrenals being overworked due to stress are: • Fatigue • W eakened immune system • Brain fog • Anxiety

• • • • •

Trouble sleeping Weight gain Depression Digestive problems Heart disease

So now that you know what your adrenal glands are, what they do and what happens to them when you’re under stress, you are probably asking, “what can I do to support my adrenals and avoid that nasty list of symptoms?” There are a lot of things you can do to support your adrenal glands but here are some of our favorites: • Get more rest • T ake daily supplements that support your adrenals (like the organic, vegan superfood drink, Light Up!) • R educe your exposure to the media (social and otherwise) • Spend time in nature • R educe coffee consumption

When people are healthy, vibrant, and full of energy, they can do their best work in the world… so don’t wait—NOW IS THE PERFECT TIME TO TAKE OF YOURSELF. 26

JULY - AUGUST 2020

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MIND three meditation apps to help with relaxation… BREATHE IN — BREATHE OUT

Calm

Headspace

Aura

Specific classes offered by a variety of experts to soothe whatever type of stress you are facing. Also includes walking meditations, sleep stories and body scans.

Quick guided meditations and courses from travel anxiety to stress on the job. This app also offers sleep music and soundscapes to help you drift off quickly.

If you don’t have time for meditation, this might be the app for you. Offering a collection of three-minute sessions and 30-second anxiety busters, you can soothe your worries away.

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& MOOD

Have you been feeling a little more anxious than usual? You are not alone, but thankfully you don’t have to wait for that retreat to a tropical island for some much needed self-care. Here are three apps to help increase focus, reduce stress and help you fall asleep. This is one time you won’t want to put away your mobile device.

Don’t base your decisions on the advice of those who don’t have to deal with the results. Plant-Based Spotlight

HOME SOLUTIONS

ESSENTIAL OILS FOR CLEANING ARE A SAFE, NATURAL AND NON-TOXIC OPTION

Grow Your Plant-Based Business BIGGER and FASTER!

Today’s household cleaners are filled with chemicals and toxins that can compromise the health of your family. Using essential oils not only provides a safe alternative, but fills the air with a natural and fresh aroma. Try this simple all-purpose spray for removing dirt and grease:

ALL-PURPOSE SPRAY 1 teaspoon of dish soap 2 cups of water 10 drops of your favorite essential oil (lemon or other citrus oils work great) ADD TO A CLEAN SPRAY BOTTLE AND SHAKE BEFORE EACH USE

We provide an “all-in-one” business support program for entrepreneurs who want to create a healthier, more sustainable and compassionate world, while also creating a successful business. More than just business training or coaching, we have a complete suite of professional “done-for-you” business services including web design, SEO, social media management, business planning, course development, summit management and much more. So whether you are just starting out, or need help with an established business, we can help you grow BIGGER and FASTER!

OTHER GREAT OILS FOR CLEANING:

orange • tea tree • lavender eucalyptus • peppermint • thyme

JULY - AUGUST 2020

If you are passionate about wanting to change the world through plant-based products and services, CLICK HERE to discover how we can help.

PlantBasedEntrepreneurs.com

Q& A

COOKING-4-KIDS

Fernando & Friends

Holy Guacamole

GET TO KNOW

[makes 4 servings]

the

AVOCADO

by Birgit Waites, Producer of the fun Plant-Based Network Kids’ Show “Paul Broccoli & Friends” Q: Fernando, tell us a little known fact about yourself. Guacamole is not only great on tortilla chips, try it with some carrots and other veggies. INGREDIENTS 3 avocados, peeled, pitted, and mashed with a fork 2 roma (plum) tomatoes, diced ½ cup onion, diced 1 teaspoon garlic, minced

3 tablespoons fresh cilantro, chopped 1 lime, juiced 1 teaspoon salt optional

Small piece of Chili, finely chopped. Careful, this will make the Guacamole spicy.

Chantico PRO-TIP if you have any leftovers or to store for later use, squeeze lime juice over the top and put plastic wrap directly on the Guac to prevent browning

A: I might look a little weird with my spiky skin. In fact, some people call us “alligator pears.” But on the inside we’re nice and creamy. Oh, and really healthy too!

DIRECTIONS Mix all ingredients together — make it smooth or chunky, depending on your preference. Enjoy!

watch us

Gino

You’re my favorite Veggie!

Q: Are you a fruit or a vegetable?

A: Amigo, I’m a fruit! I belong to the Genus Persea in the Lauraceae family. Say that 4 times fast!

Hey! I’m actually a Fruit!

Q: Can you share a secret avocado trick with us?

A: Even though we mature on the tree, we only ripen after harvesting. The easiest way Fernando to ripen us is by keeping us in a brown paper bag at room temperature. So get ready to Guac this way! Empowering children and families to thrive globally; through healthy, fun, positive education and entertainment. Birgit Waites, M.S., is a Celebrity Nutritionist, Speaker, Author and Producer who has been seen on FOX, ABC, NBC, and CBS. She is also the creator of the popular kids’ show Pauli Broccoli and Friends, seen on the Plant-Based Network.

Plant-Based Spotlight

www.paulibroccoli.com

THE DE-NORMALIZATION

HEALTH

POVERTY IN BROWN

COMMUNITIES by Dawn Hilton-Williams

I had to sit in thoughtful prayer and meditation before penning this article. While I’m quick to reel off facts and dispel myths to those in passing, writing an article is a serious endeavor that wields the power to heal or harm someone along their journey to change. In an effort to provide some context, here are some important facts:1

CARDIOVASCULAR DISEASE (CVD) RECOMMENDED RESOURCES WEBSITES

nutritionfacts.org herban-eats.com pcrm.org DOCUMENTARIES

Forks over Knives What the Health • Invisible Vegan • Game Changers BOOKS

How to Prevent and Reverse Heart Disease by Caldwell Esselstyn, MD Dr. Neal Barnard’s Program for Reversing Diabetes How Not to Die by Michael Greger

To the taxpayer tune of $35 billion dollars a year in CVD healthcare costs alone, 94 million Americans live with CVD while 840,000 die because of it annually (2,200 people a day - 1 every 40 seconds).

CANCER To the taxpayer tune of $34 billion dollars a year in cancer healthcare costs, 1.8 million Americans are diagnosed with cancer, resulting in 610,000 annual deaths (1,671 people a day-70 people an hour) Whether I’m doing a presentation or talking one on one, once I share any of the above facts, or the list of 10 Fast Community Facts listed to the right, invariably I hear one of these three responses: 1] “ You know it’s in my family, so pray for me,” 2] “I’m a healthy eater; I only eat chicken,” or 3] “I can’t live without meat.”

JULY - AUGUST 2020

Since these are the most common responses, I always have ready answers such as: 1] G enetics load the gun but you’re actually pulling the trigger by what you’re choosing to place at the end of your fork, 2] 6 0% of the calories from chicken come from fat, which makes them far from healthy, and 3] E verything you eat thrives without it — why can’t you?

BUT MY DOC SAID… It’s logical to expect that your physician would have answers for you regarding what you should eat. They studied biology, anatomy, pharmacology and are boardcertified clinicians, right? Unfortunately, for those who seek nutrition information from your doctor, it is important that you know that out of four years of medical school, only 27% of these schools offer only a single course on nutrition, which means 73% of medical schools offer zero hours of nutrition. So, while it is logical to ask the doctor giving you the diagnosis and prescriptive protocol what you should eat, know that you are more than likely getting a personal, nonclinical position.

10 FAST COMMUNITY FACTS

WHAT NOW? Make Changes: Along with moderate exercise (30 minutes a day of brisk walking) and not smoking, you can reduce your risk factors for the top chronic diseases by up to 90% with a whole-food, plant-based (healthy vegan) lifestyle change.

Vegucate Yourself: A healthy vegan lifestyle is one that exclusively incorporates legumes, nuts, beans, whole fruits, vegetables and 100% whole grains with the omission of animal and dairy and little to no added or refined sugars or added oils (especially for those in chronic disease). The reason is simple: animal foods have been linked directly and correlated to the promotion of our top chronic diseases as has dairy (including eggs). Foods that promote chronic disease are wholly unnecessary and contrary to the idea of a thriving, healthful life. Moderation, which is practiced by millions of Americans, has only left us with a 3.1 trillion dollar a year healthcare cost burden, with broken families and no end in sight.

Get Ready to Save Money & Lives: Contrary to popular marketing and belief, the average family of 4 can save as much as $5,000 a year on their grocery tab by adopting a well-balanced, WFPB, healthy vegan lifestyle! A recent study also found that adopting the lifestyle could also cut healthcare costs by as much as 1 trillion dollars, which is about 1/3 of the 3.1 trillion dollar spend that we all pay into annually today. Over 6,000 peer-reviewed, non-industry influenced studies have shown that this lifestyle also reduces your risk factors for the top chronic diseases by up to 90%. Ask your physician which statin or prescription they have that touts those kind of numbers (their best will be 30% - guaranteed). In this age of technology and easy access to resources, food and facts, it’s time to save yourself thousands a year on groceries, do your part to relieve your share of the preventable, treatable and reversible chronic disease healthcare burden, and to stop the normalization of chronic-disease related death and disability within families just like yours and mine by choosing to ease on down the road to health/wealth with a nutrition plan with a proven track record of success! Dawn Hilton-Williams is an author, “vegucator,” culianarian, veganpreneur and whole-food, plant-based (WFPB) certified nutrition coach on a mission to help move families from healthpoverty to health-wealth through facts, food, products and vegucation. Author of Flava My Plate: Your Tasty Vegan Guide to Health-Wealth.

That Everyone Should Know With the highest death rate among all racial/ethnic groups for Heart Disease, Stroke, Cancer and Diabetes, African-Americans (AA) top the leaderboard for the top chronic diseases.

[ 1]

S troke or heart disease will claim the lives of half of all AA women

[ 2]

A A women are 40% more likely to die of breast cancer compared to white women

[ 3]

A A men are twice as likely to die of prostate cancer compared to white men

[4]

6 0% of AA women are obese, 40% of AA men are obese

[5]

7 0% (465,000) of all AA annual deaths are from heart disease

[ 6]

2 7% of AA women, 26% of AA men have high cholesterol as compared to 9% of white Americans

[ 7]

4 0% of AA’s have high blood pressure

[ 8]

D iabetes is 80% more common among AA’s than any other racial/ethnic group

[ 9]

A A’s are 6 times more likely to suffer from kidney disease

[ 10]

Stroke kills 4 times more AA’s than any other racial/ethnic group (100,000 AA’s will have strokes this year)

1. Centers for Disease Control, Office of Minority Health, Physicians Committee for Responsible Medicine (pcrm.org), Nat’l Stroke Association and numerous peer-reviewed and non-industry funded medical journals

Plant-Based Spotlight

RELAX. REFLECT. BREATHE.

STRES S

WHAT CAN WE DO ABOUT IT? by Lina Landess

Do you remember the memes about this being THE year for seeing clearly... a not so subtle play on the idea of 20/20 vision? While many of us have been following stay-at-home edicts from our state and local leaders in the face of this pandemic, this is a perfect time to consider what we’re actually seeing. Are you seeing your dreams disintegrate along with your job? Are you finding yourself frustrated—at your wit’s end, staying home, working from home, 24/7 time with your spouse and your kids? Are you climbing the walls yet? The truth of this and every experience is what we make of it. The one thing we have control over is our ability to be in acceptance and make the best of challenging situations. For many of us, spending more time with our children has been a real blessing; for others, it’s been a real test of our patience! (or both!) The lockdown—if we’re willing to accept or simply be ok with what is— is helping us discover what is most essential and meaningful in our life.

JULY - AUGUST 2020

One option we have is to see the pandemic as an invitation to recognize what was working and what wasn’t—both in our individual lives and our world. Around the planet, wildlife has been returning to places no longer polluted by human activity; people are out walking instead of driving, spending more time in nature and having that longed-for time to relax. While we can find positive things as a result of this pandemic, there is also a multitude of painful aspects. Families have lost loved ones. Many businesses have closed and may never reopen. Domestic violence has increased because of anxiety about the future. People’s lives have been impacted in unimaginable ways. It is safe to say that right now, stress is through the roof for many people. By now, we all know the timeline of the pandemic and the worldwide impact it has had, economically, environmentally and emotionally. One of the most challenging aspects of the pandemic has been the

requirement that we self-isolate. As social beings, isolation—even if we’re told to stay home to protect everyone’s health—is not normal. For many, isolation is seen as punishment. Am I the only one who remembers how it felt to be told to ‘go to my room’ or sit in the corner? At a time when we need to be with others; when we are afraid and need human connection, isolation can feel like a cruel and unfeeling response. On the other hand, self-isolation can be seen as a time for reflection; a time to get in touch with our ‘inner life’. A time to consider how or what we might change in our lives going forward. For others, this has also been a time to tackle their to-do list; to organize their cupboards, files and garages; a time to purge and clear out ‘stuff’ that’s been literally or figuratively weighing them down. Now, more than three months into the world-wide shutdown, states and countries are beginning to reopen. People are now experiencing a different kind of stress; wondering if we’re really ‘in the clear’ as we begin to come together again.

While many are anxious to return to ‘normal’, or discover the ‘new normal’, others – perhaps the silent majority — are concerned that we might be moving too fast. COVID19 is still out there. It hasn’t been eradicated. There isn’t a vaccine and likely won’t be for a year or even two. And yet, life must go on. Economies around the world are almost in shambles and the promise of recovery fragile. So what are we to do? How do we deal with the uncertainty of these times in which we are living? Do we

continue wearing masks and limiting social contact? Do retail stores and restaurants open but at half capacity? When will we be out of the woods? Will we ever be? Most importantly, we need to reduce our stress levels. If there’s anything experts agree on, it’s that prolonged stress takes a toll not only on our emotional body, but on the immune system that keeps the physical body healthy and capable of fighting off illness; which is exactly what we need it to do now!

The next logical question then, is what is the best way to reduce stress? We could take a pill, say Prozac, Zoloft, Diazepam or one of the many anxiety-reducing drugs available on the market. But there are other, healthier ways to reduce stress and anxiety.

Short-Term Strategies

Long-Term Strategies

The following list takes into account restrictions imposed as a result of the COVID-19 Pandemic:

I share two long-term stress-reducing methods with my clients. For deep-seated stress and anxiety borne of one or more traumatic childhood experiences as well as those suffered by adults in wartime trauma, horrific accidents, domestic violence, etc., EFT (Emotional Freedom Techniques) aka Tapping, is powerfully effective for permanent resolution of even the worst traumas.

1. Exercise: Walking, bike riding, and running all serve to reduce stress hormones like cortisol and are activities we can do even in the time of COVID-19 by maintaining physical distance from others. 2. Stop what you’re doing and enjoy a cup of peppermint tea. The key here is to stop and for just a moment, change your energy with a warming cuppa. 3. Breathe. Stop as soon as you notice that you’re becoming stressed or anxious; notice tension in your neck and shoulders and take several deep breaths. Place a hand on your lower abdomen to ensure that you are breathing from your lower abdomen. 4. Place a drop or two of essential oils on your wrist. Some of the best for calming are Lavender, Rose, Vetiver, Chamomile, Orange or Orange Blossom. 5. Write out your feelings. Taking a moment to write down how you’re feeling creates a sense of control and objectivity. After writing down your feelings, you can also take a moment to write down some things you’re grateful for. When you do this, you might notice how your energy shifts to more positive and relaxed feelings.

EFT works at the energetic level of the body and repairs the disruption at the physical/ energetic level (like emotional acupuncture but without needles), releasing the negative emotions created by the trauma and allowing the body to return to balance. For day to day stress and anxiety having to do with school, work, relationships and/or pandemics, Mindfulness Meditation creates a level of awareness that allows people to witness distracting or negative thoughts and emotions about the past or the future, and shift their attention to the Present moment where peace and calm are always available. Since Mindfulness offers practitioners a greater awareness of their current thoughts and feelings, they gain the ability to choose to either witness them and lovingly return to the generous present moment or use Tapping on them, thus clearing the way for the present moment to be more fully and joyfully experienced.

For further information about EFT sessions or Mindfulness Meditation classes, feel free to contact the author at: lina@linalandess.com or 336-688-8159. Namaste.

Plant-Based Spotlight

N A M A S T E

A SANA basics

The Sanskrit word asana a calm and more peaceful literally means, “seat.” The way. The response to the seat is what connects our challenges of the poses is a physical bodies to the reflection of your potential earth. Asana is one of the reactions to challenges in most popular forms of yoga daily life. When in a tough practiced today and many pose, just as in a stressful are brought to the mat life situation, we have the for the physical benefits it choice to hold our breath offers: increased and grit our teeth strength; flexibility; to power through In Sanskrit, and overall toning it, or to practice the word of the body. While having a steady asana is often breath and face ASANA described as a the challenge means “physical practice,” with greater ease “SEAT” which it is, it is also and inner peace. deeply spiritual The following standing and affects the mental, poses are taken from emotional, and subtle/ Basics Sequence 1 in my energetic body just as book World Peace Yoga. much as the physical one. This sequence provides The poses may be quite a foundation for building difficult at times and that a personal yoga asana is intentional. The yoga practice that starts with postures are training us to standing poses. handle difficult situations in

Mountain

Extended Triangle

Warrior II

Cultivating a Beginner’s Mind

Since it is not necessary to be an expert yogi to know what feels pleasant to you, consider including some warm-up movements prior to practicing these standing poses. For example, what do you naturally do when first waking up in the morning? Perhaps a big yawn, while reaching your arms over your head might be a great way to kick off a sequence. Let your intuition be your guide when warming up the body for asana practice. Warming up the body assists with creating space in the joints and increases circulation and the flow of energy in your body. Some basic exercises I like, which also achieve these goals, include: circling the ankles; pointing and flexing the feet; bending and extending the knees; alternately

Wide-Leg Standing Forward Bend

JULY - AUGUST 2020

Twisted Triangle

THE BOOKSHELF For the full sequence get your copy of the printed or digital book at

worldpeaceyogabook.com

READ • STREAM • LISTEN • REVIEW

“ If you can breathe, you can practice yoga.” Anna

When warming up— let your intuition be your guide

clenching the hands and spreading the fingers; circling the wrists; bending and extending the elbows; rolling the shoulders forward and backward; stretching the neck from side to side; and alternately rounding and arching the spine.

Enjoy the practice and get grounded through standing poses!

World Peace Yoga Online offers live stream and on-demand access to World Peace Yoga classes.

Furguson

AUTHOR, YOGI

Are you looking for a basic, boring book about yoga? Then please go back to searching. But if you’re looking for a dazzingly artsy, retro, yet new age book, full of memorable yoga instruction for people of all ages and abilities, then you are in the right place!

Anna Ferguson, a highly experienced yogi and innovator (whose TV show Yoga and Compassion Connection airs on the Plant-Based Network), has created what is arguably the world’s first vegan-centric yoga and art book. Inside the beautiful cover you will find many asana (pose) sequences and meditations and mantras, but there is a great deal more about spiritual philosophy, ahimsa (respect for living things), and of course, world peace. Anna is especially skillful at illustrating complicated yoga terminology and philosophy in colorful, easy to digest bites. She weaves the 7 aspects of World Peace Yoga: Intention, Connect to Earth, Conscious Breathing, Intuition, Compassion, Service, and Meditation—into a beautiful tapestry that promises wellness and peace for the body, mind and spirit.

Namaste

In these anxiety-inducing times, we found the yin restorative yoga sequence, mantras and multiple forms of meditations especially enticing to try—but you will likely find joy and relaxation just by leafing through the gorgeous pages!

World Peace Yoga is the companion book to Dr. Will Tuttle’s The World Peace Diet (a #1 Bestseller on Amazon.com that has been translated into 16 languages). Order your World Peace Yoga book at www.worldpeaceyogabook.com

Tree

In addition to being co-creator of World Peace Yoga studio in Cincinnati, Anna is engaged in several evolving paradigms as a co-founder of Heärt Montessori, a school where empathy and compassion are taught as part of core academics, the Jubilee Animal Sanctuary, providing a glimpse of what a peaceful world looks like, and the Cincy VegFest, an annual one-day vegan festival. Anna is active on social media and you may find her on Facebook and Instagram @annafergusonpeace.

Plant-Based Spotlight

TV SHOW GUIDE The Plant-Based Network has a variety of lifestyle and entertainment TV shows in different categories with new shows and episodes added every week, so check back often. We also have specials, music videos, and more. Watch them all on our website, as well as on popular streaming TV platforms including Roku TV, Apple TV and Amazon Fire. Cook Vegan for Me Travel the world with host Erik Hastings as he challenges non-vegan chefs to prepare a completely vegan meal for him and the locals who aren’t used to eating plant-based meals.

The Colorful Home Cooking Show The Colorful Home Cooking Show with Chef Gabrielle Reyes of One Great Vegan will have you singing along to create colorful recipes and flavor-filled meals every day. Each vibrant recipe from Chef Gabrielle Reyes is nourishing, gluten-free, plant-based, simple to make, and of course, mouth-watering. With every bite, your tastebuds will be jammin’ with food and music that heals your body and feeds your soul.

The Conscious Traveller Tag along with vegan adventurers Neal and Angie as they travel around Asia visiting exotic destinations, eating at great vegan restaurants, and interviewing local experts on health and sustainability.

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STREAM and WATCH NOW INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! EatMoveRest Get healthy by going back to the basics of eating, moving, and resting with Dusty and Erin and Stanczyk. EatMoveRest is about going beyond the kale to build a lifestyle that you can maintain for a lifetime, free of restriction and counting calories, and full of color, abundance, and energy!

The Kahn Chronicle Dr. Joel Kahn, MD, top cardiologist, author and restaurateur, breaks down the latest plant-based health news on the web and provides key takeaways you can implement in your daily life.

Pauli Broccoli and Friends Join Pauli Broccoli on his exciting adventure as he makes lively fruit and vegetable friends from all walks of life! This fun, educational series will get young children interested in and excited about healthy eating habits, and will also introduce them to different countries around the world.

Nutrition Facts Hosted by Dr. Michael Greger, MD, founder of the popular research site nutritionfacts.org and author of the best-selling book, How Not to Die, the Nutrition Facts Show presents the results of the latest in peer-reviewed nutrition and health research in a way that is easy to understand.

Plant-Based Spotlight

TV SHOW GUIDE The Skeptical Vegan Striking more of a Vegan Variety Show feel and sitcom all in one, tune in for vegan survival tips, easy fast-food hacks, interviews with vegan celebrities, black coffee, and laughs with Eric C Lindstrom, author of The Skeptical Vegan and The Smart Parent’s Guide to Raising Vegan Kids.

Vegan Mashup Starring three hit cookbook authors (Terry Hope Romero, Toni Fiore, and Miyoko Schinner) and a featured guest chef, Vegan Mashup is a fabulous vegan cooking series that’s making veggie food accessible to all. From bright beginners to veggie vets, each show has recipes and cooking tips for every taste, skill-level, and budget.

The Vegan Roadie Follow celebrity chef and author Dustin Harder as he travels around the world visiting vegan restaurants, cafes and more to celebrate the one thing everybody loves—delicious food!

What I Ate : West Coast Volunteers with The Humane League visit their favorite vegan restaurants in cities across America.

JULY - AUGUST 2020

STREAM and WATCH NOW INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! Yoga and Compassion Connection Learn yoga and compassion from Anna Ferguson, a co-founder of World Peace Yoga, a yoga practice that inspires manifesting the most exquisite version of one’s self through developing intuition, empathy and compassion.

So Many Cooks in the Kitchen! Learn about healthy and delicious whole food plant-based cooking with a group of instructors from Food for Life, an award-winning nutrition education and cooking class program, developed by the Physicians Committee for Responsible Medicine (PCRM), that provides an innovative approach to diet-related chronic diseases.

Ask the Veg Doc Dr. Priyumvada Naik, MD, a triple board certified physician in Pulmonary Medicine, Critical Care Medicine, and Lifestyle Medicine, answers common questions she gets from her patients about health and a plant-based diet.

Plant-Based Profits Shawn Stratton and Ronnie ‘Tsunami’ Gandiza interview the entrepreneurs behind some of the world’s most well known and valuable plant-based/vegan companies. Discover the origin stories, challenges, and successes behind the brands and what their founders are doing now.

Plant-Based Spotlight

SPOTLIGHT Q&A by Ronnie ‘Tsunami’ Gandiza

with

When did you start actively promoting a plant-based diet to patients?

Dr. Milton Mills, MD of the Physicians Committee for Responsible Medicine (PCRM), and I said “Neal, this is what I’m fighting in my clinic. We should do a paper on this to really highlight the systemic and institutional racism that is involved in these Dietary Guidelines recommendations.” Neal was immediately onboard, and we started that project which ultimately resulted in a two-part paper called “Racial Bias in Federal Nutrition Policy” that was published in 1999 in the Journal of the National Medical Association.

After finishing grad school and residency, I started working in outpatient clinics, and that’s where I was coming in contact with individuals, generally older people of color, black people, telling me “Oh doctor—I have a spastic colon or irritable bowel and it’s acting up.” I would do a careful history, and it was clear that it was from consuming dairy products. I would then recommend they do a two-week trial with absolutely no dairy and then come back to see me. “I THINK In 90 to 95 percent of the cases, the problem disappeared. So I explained THAT IT’S to them that they don’t have irritable BEST WHEN bowel syndrome. They’re just not supposed to be consuming dairy. PEOPLE CUT

What is your favorite plant-based transformation story?

Last Fall I went to New Rochelle, New York, to do a program, put on by my good friend Dawn Hilton-Williams, promoting plant-based at a church. When I walked into the church, this The kind of penultimate moment African-American woman came up to MEAT AND came when this one older black me directly, embraced me, and said DAIRY OUT woman came in and she did the “You saved my life!” Of course, I was two-week trial. She came back and COMPLETELY” surprised and taken back. It turned said her problem had disappeared, out she had really severe lupus, and and I said to her “Well see, you’re her lupus was so poorly controlled lactose intolerant,” and then she looked and so destructive that she said that she was straight at me said “oh, I know that.” And I starting to have heart failure, liver failure, and said “well if you are intolerant of these things kidney failure. She was on, at that point, the why are you still eating them?” And she said highest possible doses of medicine, but she “because the government says I have to—to was not getting better. She was getting worse, be healthy.” And that is when I really literally so her doctor wanted to add another toxic became angry, because I realized that people chemo drug. But she had been blessed to see were being made ill because they were being the movie What the Health, so she told her given erroneous information. By this point I also doctor “I’m not going to do that. I’m gonna try knew that the US government had known for going plant-based.” Her doctor told her “if you nearly a hundred years that people of color do that you’re gonna die,” and she said “well I’m were intolerant of dairy products, and that the gonna do it anyway,” and she went completely reason that they were continuing to push them vegan—eliminated all meat, eggs, and dairy— had nothing to do with health. It was all about all of it. Within six months she was off all of her making money. So I went to Dr. Neal Barnard, lupus medicines, and all of her lupus markers 40

JULY - AUGUST 2020

had gone down to zero. In essence, she cured herself of lupus. I can’t even put into words what it feels like to hear something like that from someone. What do you recommend to people who are interested in going plant-based but don’t know how to get started? There are people who believe in doing it piecemeal, but I don’t, because I think that it’s like asking an alcoholic to only go out drinking Monday, Wednesday, and Fridays. I think that it’s best when people cut meat and dairy out completely, because it’s just like trying to use heroin only on certain days. It’s going to eventually suck you back in. So I tell people I want them to commit to it and eliminate all animal foods. But before they do that, they need to educate themselves by watching documentaries, listening to

lectures and reading books. I then try to hook them up with someone who can either provide and/or teach them how to cook plant-based, because the key is learning how to cook plant foods so that they are healthy and delicious in order to help people during the transition period. Where can people connect with you or get more information about what you’re doing? My website is www.drmiltonmillsplantbasednation.com

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