Plant-Based Spotlight (Sep-Oct 2020) - Fitness Edition: How to Get Fit & Healthier During Covid-19

SEPTEMBER • OCTOBER 2020

BETTER HEALTH

GREENER PLANET

SPOTLIGHT INTERVIEW with

LUKE & EMILIE TAN FITNESS TIPS from a plant-based power couple

Fitness Edition Discover new fitness routines to keep you active and healthy

SECRETS TO SUCCESS

Eat Plants and Move Your Body PAGE 58

events International Vegan Film Festival

5 FITNESS TIPS FOR

Women Over 50

OCTOBER 10-17

PAGE 8

VIRTUAL VEGFESTS

How Events are Changing in Response to the Pandemic

YOUR LIFESTYLE + ENTERTAINMENT NETWORK FOR PLANT-BASED LIVING

our advisory committee…

BETTER HEALTH

is comprised of industry experts, leaders and paradigm shifters, across multiple disciplines, to ensure our community has the most accurate and up-to-date information.

GREENER PLANET

SEPTEMBER • OCTOBER 2020 PUBLISHER

Ronnie “Tsunami” Gandiza EDITOR + ART DIRECTOR

Robyn Rolfes

CONTENT MANAGER

paddle boarding keeps her balanced

Joanna Gustafson CONTRIBUTING WRITERS

Dilip Barman Jerry Casados Karine Charbonneau Kimber Dean keeping Katya Gorbacheva it fun with Helene Greenberg Wii Sports Amie Hamlin Ellen Jaffe Jones Tim Kaufman dances Lorena Mucke with her Erin Stanczyk toddler Jyl Steinback Asha Swann Birgit Waites Jasper Wilkins

into heavy lifting

CONTACT US AT:

PlantBasedSpotlight.com

Howard Jacobson, PhD, is a health coach, educator, author, co-founder and Chief of Behavioral Science at WellStart Health and Sick to Fit University, and co-founder of WellStart Health CoachingAcademy.

Milton Mills, MD is a practicing ICU and general medicine physician, Associate Director of Preventative Medicine for the Physician’s Committee for Responsible Medicine (PCRM), and plant-based health expert.

Alkemia Earth is a certified Master Intuitive Energy Practitioner, a Transformational Wellness Coach and all-around health game changer, and co-founder of the Vita Earth Foundation.

Alon Hochberg is a serial entrepreneur and angel investor and founder/CEO of Billion Vegans - the world’s largest online marketplace for vegan and plantbased products, promoting animal welfare, sustainability, and health.

ADVERTISING:

advertising@plantbasednetwork.com GENERAL INQUIRIES:

spotlight@plantbasednetwork.com 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.

Shawn Stratton is the director of the International Vegan Film Festival and World Tour, an international leadership and team development consultant, professional speaker, bestselling author, and Ironman and Ultramarathon competitor.

Angela Jelita Richardson is a journalist, environmental activist, and founder/chairwoman of Indonesia Indah Foundation—a non-profit organization that empowers people to become agents of change for the environment.

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

SEPTEMBER • OCTOBER 2020

WHAT’S INSIDE?

the

INTERESTS

fitness

14

ISSUE

MIND & MOOD

10

18

HAPPY PLANET

FEATURES

27

10

ANIMAL CORNER

How "FIT" is Your Love?

28

Questions to consider for fitness compatibility

GET-A-WAY

33

42

HEALTH COACH

What the Pros Eat Food recommendations

40

from top fitness experts

HOME SOLUTIONS

48

Redefining the Personal Trainer

41

DISCOVER

52

46

How a coaching app

THE PANTRY

can help you get fit

50

Women Over 50 Get motivated, avoid injury

52

Fitness for Busy Families Parenting wellness routines to help during Covid-19

57

48

ACTIVITIES-4-KIDS

60

THE BOOKSHELF

SPOTLIGHT INTERVIEW

68

Q&A with Luke & Emilie Tan Get training insights and lifestyle tips from this strong, athletic, plant-based power-couple.

DEPARTMENTS 8 ENTERTAINMENT

Events and companies go virtual

19 HEALTH & WELLNESS Shaping our children’s health in a fun way

20 FAMILY

How education can impact food choices for a better world

24 COMPASSION

NEPAL — One woman’s work of activism and rescuing animals

34 SEASONAL PLANT-BASED

RECIPES… NOM NOM Flavors of Fall

“Do something

today that your future self will

TV SHOW GUIDE 62 Jane UnChained News Network

NEW!

Watch more than 70 citizen journalists go LIVE around the world with the latest vegan news

LIVE with Chef AJ

Join popular Chef AJ for interviews, cooking demos and plant-based nutritional science

NEW!

The Vegan Roadie

Follow chef Dustin Harder as he travels around the world celebrating delicious vegan food

The Skeptical Vegan

Tune in for vegan survival tips, easy fast-food hacks, interviews with vegan celebrities and more

Plant-Based Health & Wellness Summit

NEW!

Learn from top experts on preventing and even reversing common chronic illnesses

thank you for”

58

INTERNATIONAL VEGAN FILM FESTIVAL This Virtual Festival will be streaming this year. Be sure to check it out — October 10-17, 2020.

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

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JUST MOVE!

Welcome

to this special Fitness Edition of the Plant-Based Spotlight!

One of the most asked questions of anyone eating a plant-based diet is “Where do you get your protein?” I love being asked this, because it’s the perfect opportunity to educate someone on the proven health benefits of an evidence-based diet. After all, we know from numerous studies and peer-reviewed research that most people get enough protein from a healthy plant-based diet. In fact, tennis stars Serena Williams and Novak Djokovic, UFC fighters Nick and Nate Diaz, professional football players like Tom Brady and 18 players on the Tennessee Titans football team, and our “plant-based spotlight” athletes Luke and Emile Tan have shown eating plantbased can help you compete, excel and win in professional sports, which require athletes to be in absolute peak physical condition.

Ronnie Tsunami Ronnie ‘Tsunami’ Gandiza CEO and Co-Founder, Plant-Based Network

more fit, happier and resilient.

SEPTEMBER • OCTOBER 2020

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.

ON THE COVER Enjoy the cool Fall weather.

Remember, it doesn't have to seem like exercise to be a great workout.

BETTER HEALTH

GREENER PLANET

S P OT L I G H T I N T E R V I E W with

LUKE & EMILIE TAN FITNESS TIPS from a plant-based power couple

Fitness Edition Discover new fitness routines to keep you active and healthy

SECRETS TO SUCCESS

Eat Plants and Move Your Body PAGE 58

events International Vegan Film Festival

That’s what motivated us in creating this issue of the Plant-Based Spotlight, where we discuss both the benefits of eating plantbased, as well as the role of fitness in our health and how we can all increase our physical activity without worrying about whether or not we will have enough protein to reach our fitness goals. Although keeping fit in the middle of a pandemic has been a challenge given some of the restrictions we have had to deal with to try to There is no doubt that we can “flatten the curve,” we have also adjusted, stepped out of make it through these crises our comfort zone, and learned together while also becoming new ways to get things done.

5 FITNESS TIPS FOR

Women Over 50

OCTOBER 10-17

PAGE 8

VIRTUAL VEGFESTS

How Events are Changing in Response to the Pandemic

YOUR LIFESTYLE + ENTERTAINMENT NETWORK FOR PLANT-BASED LIVING

We want to thank all our advertisers and the amazing people who contributed their time and expertise. We are just so fortunate to have a growing network of doctors, chefs, educators, coaches and more who are just as passionate as we are in promoting the plant-based lifestyle.

We also want to thank you for being here, and we invite you to share the Plant-Based Spotlight with your family and friends to help them accomplish their health and fitness goals while enjoying the many benefits of a plant-based lifestyle.

Anyway you do it, just move.

ENTERTAINMENT

VEGFESTS GONE VIRTUAL EVENT COMPANY HELPS HELPS VENDORS AND SPEAKERS GO TO

PLAN B

by Helene Greenberg

What happens when a worldwide pandemic hits and you produce events for a living?

YOU HAVE TO PIVOT! We’ve been producing events since 2014.

Triangle Vegfest is our nonprofit organization.

We love what we do. We expanded to six festivals in one year plus smaller events held locally in the community we live in North Carolina. You wake up one day working on five of your six festivals and then the next day everything is suddenly on hold. I suppose one option would be to run to my bed and hide under the covers and hope this passes quickly, but that’s not my personality. I started to pay 8

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SEPTEMBER - OCTOBER 2020

attention to what was happening in other areas of the world. I saw what was happening in Italy and then up north in New York and the rest of the Tri-State area. Virginia then set their stay at home order to go through the end of June and we were still in April. It was then that I knew our in-person events were in trouble.

Our first event of 2020 was supposed to be in May in Nashville, TN. We pushed it to November.

Next up was Asheville in June and that was pushed to October. Wilmington was slated for July and that was pushed to November and

It’s live and anything can happen and has, but that’s part of the charm.

EVENTS • MUSIC • FESTIVALS • COMEDY • MOVIES and MORE!

subsequently canceled for 2020 because we decided an indoor event was a no-go with a raging virus continuing to rear its ugly head.

Triangle, our longest running and local event, is typically in August.

We went virtual and had an in-person food day with masks and social distancing and of course, outdoors. Are we taking on some risk? Yes, but helping our vendors (and us) survive this is important. There are so many businesses that are suffering. We want to do everything we can to help everyone get through this as healthy as possible; financially and physically.

In March, Steven (my partner) and I were brainstorming. I came into the room and said we have to go virtual! We don’t know when we can do an in-person event again so we need to pivot.

Virtual VegfestTM was born so we could bring all your favorite vegan vendors to your fingertips. You can shop and support not just our vendors, but Triangle Vegfest and the Plant-Based Network.

I knew we needed to get the word out and I have an insatiable desire for public speaking. Virtual Vegfest Live was born! Virtual Vegfest Live is a weekly live podcast where we have conversations with incredible vegan influencers from around the world. It’s very laid back and more like a conversation that is interactive while we chat and take questions and respond to comments. It’s live and anything can happen and has, but that’s part of the charm.

We are always thinking about how to help our vendors and what else we could do so we recently started Virtual Vegfest Local. Food vendors

around the Raleigh-Durham area are adding menu items to the Virtual Vegfest website for weekly pick up in Wake Forest. Our goal is to expand this to other communities. Our hope is this will help our vendors build their customer base and at the same time help grow the Virtual Vegfest site.

This is not an easy time to be in business. We feel the responsibility of 100’s of vendors in addition to our own survival. We will keep pivoting and morphing until we can get back to in person events and then Virtual Vegfest will become an additional perk of joining our vendor family.

Virtual Vegfest offers all vegan products and services. Our vendors offer products, services, and food that is better for your health, better for the planet, and better for the animals. Our live talks reinforce why this matters by highlighting things like climate, health, animal sanctuaries, and more. Partnering with the Plant-Based Network doesn’t just help build our exposure, but also solidifies the friendships we have cultivated with the whole PBNet team.

As I typically close out our live talks, please wear a mask. Please social distance. We want to see everyone at our events in the future, happy and healthy, and the only way that will happen is if we all take our responsibility for one another seriously and help to eradicate the virus from our communities.

Helene Greenberg is the Founder and Executive Director of Triangle Vegfest and usually holds six vegfests a year. She has a Masters of Education from American Public University and a passion for helping animals and people. You can contact her at hello@virtualvegfest.com.

Plant-Based Spotlight

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9

Is your love a “fit”?

THE RIGHT QUESTIONS TO CONSIDER FITNESS COMPATIBILITY WITH A POTENTIAL PARTNER

by Karine Charbonneau

As someone with a fitness background (certified personal

things at the gym! But you know what? My partner isn’t into gyms at all. However, we are aligned on our activity goals. We love going for long walks, exploring cities together on foot, and walking for hours and hours at a time. Sharing this passion has really strengthened our bond, and it’s become “our thing.”

I’ve struggled with my weight on and off (yes even as a vegan for 15 years, but that’s a whole other topic) and it’s important for me to have a partner who will want to be active with me. A partner who will encourage, motivate, and help me reach my goals.

We always look forward to going on vacations together where we are exploring the cities as opposed to sitting on a beach for a week straight. We recently celebrated our two year anniversary by staying in a fancy hotel in our own city—and while most people would have stayed in the room to enjoy it, we spent most of our time playing tourists on foot. At the end of the day we love looking at the stats on how many miles and steps we did.

trainer and group class instructor), I understand the desire of wanting to find a partner who shares the same fitness goals. I’ve been a gym rat for as long as I can remember, and fitness has always been a big part of my life.

I’ve always wanted to have a partner that would come to the gym with me, since I spend a good chunk of my life there. Also, I’m short and sometimes need help reaching 10

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SEPTEMBER - OCTOBER 2020

As a vegan matchmaker and dating coach, I often remind my clients that in order for a relationship to work, you don’t need to have everything in common. However, it is important to share similar passions and goals that go beyond just veganism. Just because someone is vegan like you, it doesn’t mean that they are perfect for you. If you’re super into fitness and your partner is a total couch potato it might cause some frustration, unless you're totally cool with doing fitness related activities by yourself or with friends (and there’s nothing wrong with that).

If you DO want to share that part of your life with someone, here are some questions you can ask your potential partner to see if your fitness goals are aligned with theirs:

• W hat are your favorite ways to work out and be active?

• I s it important for you to work out with your partner, or to have a partner who is as fit as you?

• W hen you envision yourself in 10 years, what do you see yourself doing for regular physical activity?

• H ow do you picture your old age?

What will you be doing and where will you be going?

If fitness is totally your thing, and you’ve tried dating people who aren’t into it, and it truly didn’t work because of it, stay true to yourself and don’t compromise on your ultimate goals. Maybe you don’t need someone who works out with you every day, but you need them committed to an active lifestyle. Maybe you need someone who prioritizes fitness first. It’s important to understand your needs first and then seek someone who is in alignment.

No matter what, there are plenty of vegans out there who are into fitness, and you can find them!

Join Facebook groups related to vegan fitness, post, interact with other members, make connections and put yourself out there.

Meet-up is also a great way to connect with like-minded singles beyond just veganism. Because I’m also really into fitness, I actually recently hosted an online Zoom party for Vegan Fitness Lovers, and it was a blast! We shared tips on how to stay fit, active, and healthy from home during COVID...and even shared some healthy recipes. Best of all? Those who joined didn’t waste their time and energy on something that wasn’t working for them.

So be true to yourself, find a partner who is aligned with your goals, and have fun being active together!

Karine is a vegan matchmaker and dating coach who works with veg singles who are ready to invest in their future, be ready for love, attract what they seek and meet their veg match without wasting time on dating apps swiping left & right.

She does this by leveraging her network of 20k+ singles across North America.

Sign-up for her free Cupid Class to learn more and check out the Veg Love Vault to get on her radar – and maybe more Zoom fitness hangouts!

5 FITNESS TIPS How to Stay Fit and Active from Home

1 Get up and move around as often as you can throughout the day.

STRETCHING IS KEY!

2

3

4

5

Go outside each day for a minimum of 30 minutes.

Just start with 10 minutes of exercise per day.

GET THAT VITAMIN D!

THIS CAN KEEP YOU MOTIVATED!

You can get a full workout with just a yoga mat, exercise bands, and kettlebells.

INVEST IN YOURSELF!

Find an accountability partner.

DO VIRTUAL WORKOUTS TOGETHER!

Plant-Based Spotlight

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11

T R A N S F O R M AT I O N S

This is the first day of the rest of your life Walking out of the doctor’s office, reality had finally sunk in. I was not going to be around for another year. My wife and kids would very likely not have a husband or father within the year. My blood pressure was 255/115, although I was on three medications to bring it down. My cholesterol (300) and triglycerides (279) were off the charts (literally). I was on a ton of heavy medications and I was also self-medicating and struggling with addictions of all kinds.

My weight became so out of control that the doctor could no longer weigh me in his office. I was having trouble breathing and had severe sleep apnea. I was born with a genetic disorder called Ehlers Danlos Syndrome and my joints are very loose and hyper-mobile.

The excess weight was too much for my already destroyed joints to handle. I was constantly on crutches, canes, and immobilizers.

I was cast and fitted for very expensive leg braces that would keep my legs from buckling. My wife was putting my socks and shoes on me most mornings. Nothing was working and my life was spiraling out of control. I was going to die, and I don’t know if I really cared. I would try diets and I would lose some weight and then gain it all back.

It was a vicious cycle. The more I hurt, the more I medicated. The more I medicated, the more I hurt.

As a result, I had lost my passion for life. I was just surviving with no goals other than to get back to the couch and escape yet another day.

before

Every day I could see the hurt in my wife’s eyes as I grew more and more unhealthy. We were in the process of dealing with my father and her mother both being diagnosed with aggressive cancer.

It was very hard to see the pain she was going through. One night I realized that she would soon have to deal with the same pain as a result of the 12

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SEPTEMBER - OCTOBER 2020

by Tim Kaufman

choices I was making. I had become an expert on excuses and on reasoning why I had become who I was. In the back of my head I think I knew that at least some of what I was going through was selfinduced. To make a very long story short: If I had a single chance to save my wife from more pain, I was going to give it a try.

Although I really didn’t care about myself, I figured it was pretty selfish to put her through another death that was self-induced. When you watch someone cling to life and struggle to stay alive, you can’t help but appreciate life no matter how bad you think you have it. While I complained about how bad my knees hurt, I watched as my loved ones struggled to just breathe. Perspective is an amazing thing! I made some phone calls and started the process to get a gastric sleeve. I had done the research, and this sounded like the best option. I was scheduled for the meetings and pre-op tests. I had to get clearance from my primary doctor. This was just a formality, or so I thought. My wife was skeptical, which was weird because as an addict you learn to become a master at manipulation. I just couldn’t sell this one to her. I thought by taking her to my doctor he would convince her of what a good decision this was.

after

She and I sat down with my doctor and I told him my plan. He explained that he had OK’d everyone that had ever asked for the surgery. He said many people have had success with it.

However… he would not sign off on the surgery for me. I was enraged, to put it mildly. I was not healthy enough and he thought that my joints would become worse if I had the surgery.

Tim's Tips So, there I was. My last hope had couple full marathons. I had the dwindled. I have no idea what pleasure to complete an Ironman transpired in my head that night, 70.3 and believe it or not, I did a but I am more than positive it was couple 50Ks and a 50-mile ultraDivine intervention. I grabbed marathon on some crazy trails. a notebook and wrote down Imagine that, I am supposed to be tomorrow’s date at the top. Directly in a wheelchair! My doctor now underneath I wrote “this is the refers patients to me for advice: first day of the rest of your life.” I How cool is that? The best part of got on my knees and I asked the this whole thing is this: My wife Lord to give me enough strength has been there by my side every to change just one small thing a step of the way. She has done day. Underneath that, I wrote a nothing but support me and she goal. It was to get up from a chair has been my rock. She too has had twice. This whole notion was way some major changes in her life. out of character for me: As a result of my lifestyle writing things down is changes, hers have for old people or weirdos.

“Eat plants and changed by default. She Anyway, I figured if I has lost 85 pounds by could get up from a move your body — eating plants too! We chair once, I could do love our life together it twice. The next day, all ya gotta do is and are making memory that’s exactly what I did. after memory. I thank If someone had seen me, a little more than the Lord for my health they would have thought and happiness every day.

I had lost it. Every day, ya did yesterday.”

I am truly grateful for I added just one small the second chance He’s change. Sometimes it given me, and I am on a was to just to walk up mission to not only appreciate it 4 extra stairs, but it was always a but to pass it on to anyone who will little more than I did the day before. listen. It’s not magic, but it is quite I started to log my food, but I really simple. Just do a little more than had no idea what real food was. you did yesterday.

In time, my food choices started My wife and I are now thriving on changing. I started to eat things a plant-based diet free of meat, that made me feel better instead dairy, and oil, centered on starch, of putting me into a food coma. vegetables, and fruits as our main Since I started to focus on change, fuel source. My cholesterol is 117 my life has completely flipped and triglycerides are 74. I eat more upside down. Every single aspect now than I did when I weighed 400 of my life has changed. I hate pounds and I am never hungry, and going to sleep because I’m afraid I never count calories. The best I’m going to miss something. I’ve part of this is that ANYONE can do had so many opportunities that this if they are willing! What are sometimes I think it’s all a dream. you waiting for?

I’ve climbed mountains, hiked on the Appalachian Trail, cycled Results are VERY typical 100-mile bike rides, ran 5Ks, 10Ks, and expected a bunch of half-marathons, and a

HEALTHY EATING Eat plants that are minimally processed • Keep it simple, find something you enjoy and repeat it • Focus on your next plate, the one that is in front of you right now. Don't get hung up the "what ifs"

FITNESS Stop exercising and start constantly moving your body with gratitude • Do what you can with the ability you have • Don't compare yourself to other people's fitness level. Just keep working hard • Go for a walk today because walking is a precious gift that many people would love to have • Strive for constant improvement because you are worth the struggle

Tim Kaufman and his wife host a facebook live every Sunday at 8pm EST on their website www.fatmanrants.com and are on Facebook www.facebook.com/TimKaufmanFMR and Instagram Instagram.com/FatManRants. The talented duo have also written the cookbook Fat Man’s Favorites, and own and operate a WFPB (whole foods plant-based) restaurant near Buffalo called Flourish Cafe.

Plant-Based Spotlight

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13

MIND & MOOD

GOOD FOODS for GOOD MOODS Who doesn’t want to be in a better mood?

While there are a lot of things out of your control, the good news is how you feel both physically and mentally is very much in your control—which means you’ll handle anxiety and resist disease better too! What better way than eating something delicious?

A large randomized controlled trial, Improving Mood Through Diet, showed that a plant-based diet is better for depression, anxiety, and productivity. Here are three of the best foods: Nuts, especially walnuts, showed a consistent correlation with fewer and less frequent depressive symptoms over a 10-year period.

Walnuts Lentils contain high levels of folate and zinc, both of which have been used as effective supplements for depression.

Lentils

Blueberries

One significant study on kids showed that a single meal of two cups of blueberries significantly improved positive mood scores in all age groups.

can heal and renew.

'Food ' Food can be your anti-aging medicine.' '

——— Deepak Chopra

chill Binge Watch!

GET THE POPCORN OUT FOR A TV/MOVIE NIGHT While we don’t advocate being a slug on the couch all day, there are some great movies and shows that can both entertain and inspire you and your family about plant-based living. Here are a few ideas that will give you a greater appreciation for the “couch potato!”

FAMILY MOVIES • 101 Dalmatians [G]

• Finding Dory [PG]

• Jane [PG - 2017]

• Babe [G]

• Finding Nemo [G]

• The Lorax [PG]

• Chicken Run [G]

• The Good Dinosaur [PG]

• Pete’s Dragon [ PG - 2016]

• Ferngully: The Last Rainforest [G]

• Happy Feet [PG]

• Wall-E [G]

• Hoot [PG]

TV SHOWS

ON THE PLANT-BASED NETWORK® • Pauli Broccoli

• Vegan Mashup

• EatMoveRest

• Cook Vegan For Me

• The Vegan Roadie

• International Vegan Film Festival

• Conscious Traveller

For a DELICIOUS & NUTRITIOUS popcorn topping, try a sprinkle of nutritional yeast, which gives you a “POP” of cheesiness!

DOCUMENTARIES • The Game Changers

• Cowspiracy

• Food, Inc.

• Code Blue

• The Need to Grow

• Diet for a New America

• What the Health

• Planeat

• Forks Over Knives

C L I C K

HERE

For Your FREE FUN GUIDE Download!

Plant-Based Spotlight

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15

Think

Outside THE

COOKBOOK

By Jyl Steinback

“America’s Healthiest Mom”

Ashley Arpel Greenwald Friends

250

Plant Nutritious RECIPES the whole family will

Love

Plants TODAY

EAT MORE

Introduction by Dr. Scott Stoll

MORE THAN

2 MILLION

JYL’S

of COOKBOOKS SOLD!

CLICK HERE to get this ebook for only $10 [a portion of the proceeds benefits ShapeUpUS.org]

01

Making a Difference for Kids: EVENTS Stay tuned for more information on the

Coalition for Healthy School Food's

VIRTUAL

GALA

2020

THE COALITION FOR HEALTHY SCHOOL FOOD

by Amie Hamlin The Coalition for Healthy School Food is one of only two non-profit groups in the country that focuses exclusively on getting vegan food on school menus, as well as providing nutrition education to the entire school community (students, teachers and teacher assistants, administrators, and food service workers) about the benefits of a healthy vegan diet (health, environment, and social justice for people and animals).

How we have adjusted our services during Covid-19 We have been conducting a lot of virtual education this past summer, and will continue doing so in the upcoming school year. Our classes are family cooking classes including "Healthy Cooking" with Darshana and "Italian Cooking" with Esther; exercise classes including "Hip Hop & Health" with Major King and "Animal Pose Yoga" with Emani Parsons (both of which include a nutrition component); a four week series on "Food & Race" for different age groups; and a weekly tour of Catskill Animal Sanctuary.

This year, the Coalition will hold a VIRTUAL GALA

www.healthyschoolfood.org Tickets will go on sale soon!

How on earth can a gala be virtual?

You will have the opportunity to hear great speakers including Michael Greger, MD, and Tracye McQuirter, MPH, testimonials from parents and kids who take Healthy School Food virtual classes, and more!

You’ll get to meet new people in small group conversations. The gala will be gamified, and you can earn points for prizes as well as do other fun things before or during the gala. The sponsors will have booths and you can visit them during the event. There will be a silent auction that goes live when

the gala starts and ends just after the gala.

Certain ticket levels will entitle you to food!

The food will come in the mail, or, if you are in NYC, you can get takeout from our restaurant partners.

We’ve always known that a healthy whole food plant-based diet can prevent and, in some cases, even reverse the biggest killers of Americans. But now we have another really pressing reason to eat this way: IMMUNITY. This is a message we are sharing with our school communities: Most of the people who become very ill or die from COVID-19 are those who have risk factors or diseases that are largely caused by diet. Following a healthy whole food plantbased diet increases our immunity, and it’s important that we do everything we possibly can to protect ourselves from COVID-19: wear masks, wash hands, stay away from physical crowds, and eat healthy.

Your support will help us provide our programming to schools around the country, get healthy plant-based foods on school menus, continue to educate the whole school community, and you’ll have a great time while doing so. We hope you’ll share this information with your contact lists and on your social media, and we hope you’ll join us at the gala!

For more information contact Amie Hamlin, Executive Director amie@healthyschoolfood.org • 631-525-3650 The Coalition for Healthy School Food (CHSF) is a 501 (c) (3) nonprofit that introduces plant-based foods and nutrition education in schools to educate the whole school community about the health, environmental, and social justice issues of our food choices.

sponsored by

Plant-Based Spotlight

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HAPPY PLANET

GOOD NEWS ABOUT OUR MOTHER EARTH!

Efforts are underway to combat food waste!

Up to a third or more of fresh fruit, veggies and grains are wasted because of many factors: damage or spoilage during transporting, poor storage facilities, weather issues, and not being “pretty” enough to put out on the shelves. That adds up to a huge environmental cost: perhaps surprisingly, it is one of the leading causes of environmental degradation.

Multiple types of companies and nonprofits are now trying to turn this tide, reducing food waste and helping both hunger and health at the same time—a real win/ win/win! “Ugly” produce delivery services that can ship even to people who have limited access to fresh food are sprouting up. Brick and mortar grocery stores that sell rejected food at a lower cost have also appeared on the scene, and nonprofits such as Feeding the 5000, who provide free meals to the underprivileged using ingredients that would otherwise have been thrown away, are all starting to make an impact!

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

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For Your FREE Download!

Shape Up US “SHAPES” THE FUTURE HEALTH & WELLNESS

OF OUR CHILDREN HIP HOP HEALTHY HEART PROGRAM FOR CHILDREN™

by Jyl Steinback

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.

forms of transportation combined. Never mind the amount of water necessary to raise animals to maturity.

The Hip Hop curriculum also teaches about sustainability through our module Join the Green Team…

Teamwork for a Healthy Planet which includes units: Think Green!, Respect and Protect!, Air Aware, Water-Wise, Power Up!, Green Thumb Gardening, and Green Health Care.

This holistic curriculum integrates Healthy Planet focuses on information about exercise, sustainability by teaching plant-nutritious lifestyle, We have students how to respect and sustainability with teamed with the and protect our natural techniques like stress Plant-Based Network resources, ranging reduction, creativity to offer the from air and water to building, positive group Think Out of the our energy-producing dynamics, critical Lunchbox Cookbook resources. thinking, character development and check it out in the All modules incorporate Plant-Based Network community involvement. all five senses into store! the curriculum through Why focus on a plantrhymes, movement and nutritious lifestyle – It hands on activities. provides solid health benefits, and it is sustainable. Study-after-study There is a clear correlation between shows that plant-based lifestyles can physical, social, and financial wellhelp you improve blood pressure, being and academic performance. reduce the chance of heart disease, Other programs have not resolved the lower cholesterol, and even help problem. As you can see we are solving prevent Type 2 diabetes. these issues holistically as a way to bring about change for the future of our Additionally, a United Nations study children and our world. determined that animal agriculture produces 18% of the world’s greenhouse emissions, compared to 13.5% for all

contact: JYL@SHAPEUPUS.ORG • WWW.SHAPEUPUS.ORG

Let’s look at one of the Hip Hop Program modules to illustrate how this approach works.

The PLANT POWER! – Plant-Based Nutrition for Healthy Kids module includes: UNIT 1: Let’s Eat! A whole-food, plant-nutritious approach UNIT 2: Fruits!

UNIT 3: At the Root of It All! UNIT 4: Growlin’ for Grains!

UNIT 5: Make Room for Legumes!

UNIT 6: Let’s Hear It for Veggies!

A PLANT POWER! WORKSHOP HIP HOP HEALTHY HEART PROGRAM FOR CHILDREN™ IS THE SOLUTION TO LIFESTYLE AND BEHAVIORAL CHANGES! Plant-Based Spotlight

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the

Power of Educated Choices HOW KNOWLEDGE CAN IMPACT OUR GLOBAL FOOD SYSTEMS The purpose of education is to impart knowledge and teach the skills necessary to make informed and reasonable decisions. Education encourages the critical thinking needed to discern what is true and what is false, and it teaches problem-solving and creativity. More importantly, it inspires working together to build a better world for all.

Educating for a better world means uniting people to face society’s problems with science-based knowledge, ingenuity and compassion. The world is facing unprecedented challenges - the current pandemic, climate change, high rates of preventable diseases, deforestation, pollution, and food insecurity, among others.

Educating about the impact of our food choices is one of the most profound ways to address so many of these issues. If the next generation of consumers is motivated to take a more responsible and sustainable approach to our food systems, it can have an enormous impact on the future of this planet and all o ​ f its inhabitants. Education should be at the center of every strategy for positive change.

For the last 5 years, the Educated Choices Program has been educating more than 1.5 million teenagers and adults throughout the US and Canada about the 20

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by Lorena Mucke

impact of their food choices, inspiring them to make decisions that are consistent with their own values, encouraging discussion and promoting solutions.

Participants are introduced to the most up-to-date information from mainstream scientific sources and learn how to apply their newfound knowledge in their daily lives. Importantly, they are empowered to be active, responsible world citizens.

Our science-based program recognizes the urgency in dealing with current problems and is passionately committed to raising a generation of future leaders, responsible consumers and decision-makers who are paving the way to a more just society and a healthier, more compassionate and sustainable world. Future generations depend on enlightening, informative, and effective education.

Lorena Mucke Founder and CEO www.EducatedChoices.org

NEVER STOP LEARNING Sign up today for a variety of online courses, including: health | sustainability | compassion www.PlantBasedLearning.com

SIGN UP TODAY AT VegMeetings.com

VegMeetings is truly unique because it combines all these in one secure platform: web conferencing • event management • learning solutions • digital marketing services • advertising opportunities

backstage

by Dilip Barman

N E W S HOW. . .

So Many Cooks in the Kitchen!

HAVE YOU HEARD THAT THERE IS A NEW SHOW COMING TO THE PLANT-BASED NETWORK? And that it already has a kids’ spinoff?

Well, what happens when you put a group of people passionate about healthy whole food plant-based eating together? What if they are competitively elected because they know how to effectively teach and know how to keep learning more about nutrition?

And what if a pandemic is raging where the need to get good food and nutrition information is more important than ever, but having a gathering around food may not be a good idea?

So was born So Many Cooks in the Kitchen. There are around 300 Food for Life instructors around the world. We’re selectively chosen by the Physicians Committee for Responsible Medicine (PCRM) and teach classes to help keep folks in good health and to help prevent, manage, or possibly reverse conditions like cancer, heart disease, high blood pressure, diabetes, and more.

the first was about beans and legumes, the second about vegetables, the third was fruits, and the latest explored whole grains.

The shows are broadcast live on facebook —and we’re putting the edited shows on the Plant-Based Network! You can join us live on facebook and ask real-time questions.

You can also or instead wait for the PBNet show. We even have a catchy musical score written just for the edited shows.

JOIN US! The shows are fun and include around a dozen or more Food for Life instructors spending around 6-8 minutes each in our kitchens before passing the baton to another Cook’s kitchen. You can see our past recipes, watch past shows (find them on our facebook page, @somanycooks), or learn more about us at www.somanycooks.com — all for free.

Some of us got the idea in May of doing a quick-paced cooking and nutrition show, and we’ve done four monthly shows so far based on our Power Plate;

NEW SHOW

!

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WWW. SOMANYCOOKS .COM

SEPTEMBER - OCTOBER 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, phone apps, and any web browser!

WATCH PLANT-BASED SHOWS ON THE GO! Download the FREE Plant-Based Network App on your phone today!

Apple

Android

PlantBasedShows.com

COMPASSION

Protecting Animals I N N E PA L

by Jasper Wilkins

THE TIRELESS, LIFESAVING WORK OF SNEHA SHRESTHA SNEHA SHRESTHA IS A PASSIONATE ANIMAL RIGHTS ACTIVIST FROM NEPAL WHO IS AN INSPIRATION WITH THE AMOUNT OF HELP THAT SHE DOES FOR ANIMALS. Having lived in Nepal for 4 months, I can understand how hard it must be to convince people about veganism and the plant-based lifestyle, but it seems things are changing. Sneha is an example of an individual who has dedicated her life to helping others, but takes little credit for it herself. She founded Sneha’s Care, which has rescued thousands of dogs, and they are continuously campaigning to introduce animal welfare law in Nepal to improve animal treatment.

My time in Gorkha, Nepal was incredible and it was fairly easy to eat plant-based, as lentils, beans and vegetables are staples there, and meat is harder to access anyway. I was shocked to see how animals were treated in some areas, but I have been inspired by Sneha’s work for a while. I am always inspired by people selflessly working to protect animals, especially in countries that aren’t as understanding of animal sentience.

JASPER: What inspired you to be vegan?

SNEHA: In 2014, a very sad incident happened which involved the death

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of my dog Zara. Afterwards I was traumatized and had a period of time where I locked myself from the world, was very depressed. After a while, I started going out and started seeing

my Zara in every dog. I felt so sorry for all the poor dogs on the street, homeless, starving, sickly. I started helping the dogs on the street which eventually led me into forming a

“I WANT TO REVOLUTIONIZE THE VEGAN MOVEMENT IN NEPAL SO MORE OF THE FUTURE GENERATION GETS INVOLVED AND SUPPORTS THE MOVEMENT.”

Shelter to treat, shelter and rehabilitate the dog on the street, and named it Sneha’s Care.

JASPER: Have you noticed any changes in Nepal with animal rights/ veganism plant-based diet?

SNEHA: The sad thing is, Nepal I was never taught to love animals— doesn’t have an Animal Welfare Act but after Zara, I started to become an so far. Being the founder of Sneha’s animal lover. After the establishment Care, I personally have advocated for of Sneha’s Care, I slowly started to an animal welfare act and the work is realize that I couldn’t be called an still ongoing. We are constantly workanimal lover when I was still eating, ing on the Animal Welfare Act so that wearing and using products made we can raise awareness and even from animals. I realized that my make the Government comfort was being bodies notice the issue, built by the torture “WE HAVE MORE forcing them to act on it. and the cruel killings THAN 170 DOGS, Nepal is a religious counof animals—the same try and many people can type of suffering 34 COWS, 7 PIGS still be following vegetarmy baby Zara went AND 10 GOATS ian diets. The concept of through when she RESCUED AT THE veganism is not so new was poisoned and SHELTER” in this part of the world. struggling for days Certain groups of people for her life. I started have been maintaining a vegan diet to have a new perspective towards since ancient times. But still, I feel we animals as beings of this world have lost our way, with the growing and not commodities. I decided to numbers of meat consumers. commit myself to veganism and become a vegan.

JASPER: Did you notice any changes when you changed your diet?

Not only a Dog Shelter, but I started a Farm Animal Sanctuary as well SNEHA: It is not so difficult to and started promoting veganism in become vegan in Nepal as many my country.

Nepalese cuisines have vegan items, but the problem is not many of those have high minerals and fibers. My diet plan also focuses on a vegan source for protein, Vitamin B12, iron, essential fatty acids and Vitamin D. I always make sure there is no chance for nutrient deficiency. I have personally experienced a reduction in hypertension and also found that it’s easier to maintain weight through a vegan diet.

JASPER: What inspires you?

SNEHA: In one word, I would say the sentience of animals inspired me to turned vegan, and with that thought it was easier for me to turn vegan and follow the diet. Working daily with stray animals and with passing my time with 10+ rescued dogs in my home transformed the type of mentality I had earlier, and helped me to understand their behavior and feelings more closely, and eventually helped to change my diet to vegan.

After realizing that the meat and dairy industry is the largest contributor of environmental destruction, there was no chance for me to stay on non-vegan diet.

Plant-Based Spotlight

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SNEHA IS A NEPALI WORD WHICH MEANS “LOVE”

JASPER: Please tell us about the animal shelter you created.

SNEHA: Sneha’s Care initially started as a Facebook page called “Love and Care Street Dogs.” The idea was to help dogs suffering in the streets of Kathmandu. Since Kathmandu has a very dense dog population, the number of dogs ending up on the streets is enormous. I used to get messages on the page of injured dogs, and I used to take a doctor to the location and give them the treatment that they needed.

In one month I rescued 50 dogs and helped them recover too. That is when I decided to start my own shelter at this point. I was already an animal lover and I wanted to help all the animals that were living in the streets, so I called my shelter Sneha’s Care. Sneha is a Nepali word which means “Love.”

Since established, we have been helping the sick and injured animals on the streets. Fast forward to now, we have more than 170 dogs, 34 cows, 7 pigs and 10 goats rescued at the shelter. We have a well-equipped

and dedicated team, always ready to move. The team consists of 1 doctor, 4 medical technicians, 5 caregivers, and another 10 staff members to properly handle the logistics of the organization.

JASPER: What are your plans for the future?

SNEHA: If I write here my whole list of plans here then it would be long.

To summarize it in a brief, I would focus more on vegan diet promotion and vegan education in Nepal in the coming days. I want to revolutionize the vegan movement in Nepal so more of the future generation gets involved and supports the movement.

I am also planning to open a vegan restaurant soon.

Besides my above personal plan, Sneha’s Care has six core programs on animal welfare, which we have been conducting for years, and recently we had planned to add two more programs on Captive Elephants Welfare and Mountain Animal Welfare.

This year, our priority would be expanding the farm animal welfare program, and initiating the activities of our two new core programs.

Alongside this, I am also serving as President of the Federation of Animal Welfare Nepal (FAWN) and our team is doing intensive work to pass the animal welfare act in parliament and institutionalize the animal welfare system in Nepal.

FIND OUT MORE ABOUT JASPER’S WORK AT @jasperwilkins

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.

SNEHA DEDICATES HER LIFE TO HELPING OTHERS

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FACES.

Future of the Farmed Animal Movement

ANIMAL CORNER

TALK

by Kelcie Leach program director at Animal Place

photographer Marji Beach, Animal Place

Animal Place presents

THE FARMED ANIMAL CONFERENCE E-SUMMIT 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.

To learn more or to register for FACES visit

www.facesummit.org www.animalplace.org

tionPerceptionPerceptionPerception THIS ONE-OF-A-KIND ONLINE CONFERENCE EXPLORES TODAY’S tionPerceptionPerceptionPerception MOST RELEVANT ISSUES AFFECTING FARMED ANIMALS—AND HOW WE CAN MAKE CHANGE. erceptionPerceptionPerceptionPerc tionPerceptionPerceptionPerception tionPerceptionPerceptionPerception GOAT? PerceptionPerceptionPerceptionPer tionPerceptionPerceptionPerception tionPerceptionPerceptionPerception erceptionPerceptionPerceptionPerc tionPerceptionPerceptionPerception OR BIRD? tionPerceptionPerceptionPerception erceptionPerceptionPerceptionPerc

WAN T TO TO THE ANIMALS? Most sanctuaries moo need volunteers and money to help with general animal caretaking, veterinary care, feeding and cleanup, but many also have visiting days, parties, dinners, and other fun for the whole family.

cluck Some support themselves by selling bumper stickers, t-shirts, jewelry, photos or artwork of the animals, which can be treasured souvenirs forever. Some have “adoption” papers oink where you help feed and care for a certain animal, which is particularly fun for kids!

Others have incredible galas or parties every year, or other special events and classes. woof

ALL of these activities go to a very worthy cause—helping rescued animals live long, healthy and happy lives. Don’t forget to volunteer, buy their products, and support them however you can!

TO FIND A SANCTUARY NEAR YOU GO TO

sanctuaries.org

(us, canada, ireland and sweden only)

Plant-Based Spotlight

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NEW SHOW

GET-A-WAY

No Vacay This Year?

WITH A LITTLE IMAGINATION, YOU AND YOUR FAMILY CAN END UP HAVING MORE FUN AT HOME! CAMP IN YOUR BACKYARD: Get out all your camping gear—kids love makeshift tents if you’re short on supplies. Have fun exploring all the stars, bugs and other critters you usually just ignore. Ghost stories, anyone?

VIRTUAL VACATIONS: Watch travel shows, movies or use VR headsets to go anywhere in the world! Make a meal from that country and listen to some local music—even try some new words in that language!

RELIVE OLD VACATIONS: Pull out all the photo albums and try to remember your best vacations in as much detail as you can—bring the family EXPERT TIP! or whoever was with you on Zoom and record the call: you’re saving precious memories forever!

By having staycations,

use the money you save

|

cooking with

Kathy Hester Hang out with best-selling vegan cookbook author and appliance guru, Kathy Hester, in her own home kitchen while she shows you how to make your favorite dishes plant-based and full of flavor. Kathy is very inclusive and always has recipe alternatives for allergies like gluten, soy, and nuts, plus she has options to make recipes oil-free, salt-free, and even refined sugar-free!

check out her Vegan Instant Pot Cookbook HERE

for a bigger trip next year—and don’t forget… planning it is half the fun!

DAY TRIPS: Explore all the outdoor places that are are close to home, but you have never visited. Pick a new place every day for a weekend or a whole week! Pack a picnic, and remember to be safe, avoiding any crowded spaces.

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learn more about Kathy's Cooking Classes HERE

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SHROOMEATS

RETHINK MEATLESS New Healthy Meat Alternative Is Made From Shiitake Mushrooms

by Dissaya Theerakaosal of Shroomeats We started the idea in the kitchen of creating Shroomeats in 2017. Our vision was to develop and introduce shiitake mushrooms as a great and sustainable meat alternative that also provides tremendous health benefits. Compared to raising cattle, shiitake takes much less time, land, and water to produce and the process does not include taking lives. Shiitake also has been used in medicinal foods in Eastern cultures for centuries for lowering cholesterol, weight control, preventing cancer and heart disease, etc.

During the genesis of our company, Dissaya was running a small eco-friendly travel company, Pamas was working full-time in her family's container business, and Mary was working in the Los Angeles fashion industry. Due to her background in sustainability, Dissaya began to strive toward the goal of lowering her carbon footprint by replacing farmed meat with mushrooms in her home cooked meals for her family. Pamas and Mary quickly jumped onboard with their own goals to reduce meat consumption. Inspired

by Dissaya’s vegetarian mother, we dedicated our time developing the perfect recipe, using mushrooms as a meaty alternative to beef and other meats. In April 2019, after constantly teaching ourselves how to establish a company and execute a business plan, Shroomeats made its first appearance on shelves in Los Angeles.

We first launched Shroomeats to retail markets in April, then to foodservices in December, and finally integrated online e-commerce sites in March 2020.

We want to grow Shroomeats into a much bigger Meat Alternative brand in the US as well as across the globe, and contribute to the global impact as more consumers choose to eat less meat. Ultimately, we want to provide consumers with healthy and natural options when they choose to buy Meat Alternatives.

Even though there are tremendous health benefits to eating Shroomeats products, it is the beautiful texture and ability to easily absorb any seasoning that makes our product one of a kind. Not only are they healthy, but their mouthwatering meaty bite is unmatched and is compatible with flavors from around the world. This is why Shroomeats will make consumers, meat eaters or not, rethink meatlessness. We believe in staying healthy inside and out, but we need to enjoy life, too. And a big part of that comes from enjoying food! The Meat Alternative market will never stop growing because our world is changing and we are all trying to make the world a better place. Shroomeats will grow with those who are aiming towards making the world an even more enjoyable place.

TO FIND OUT MORE, GO TO

shroomeats.co

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STRENGTH TRAINING

Discover the Benefits of Lifting Weights

By Tim McComsey

Wouldn’t it be life-changing if you knew a particular type of exercise could potentially help your heart, improve your balance, strengthen your muscles and bones, and help you shed off unnecessary weight while making you feel and look better as well? Wouldn't you want to start that health journey as soon as possible? You are in luck!

lose weight, improve balance and feel great

Research studies indicate that strength training may provide all of these mentioned benefits plus more.

Strength training works by applying resistance to muscles. These external resistances include weight machines, body weight, and free weights. When performing weight training or resistance training, the muscle is initially overloaded and then has to adapt. As a result, the muscles strengthen.

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Strength training is seemingly more beneficial than other exercises because it often requires less time, strengthens the core, promotes joint control, and prevents lean muscle mass loss as we age.

This training can benefit all ages and is especially crucial for individuals with health problems, such as obesity, heart conditions, or arthritis.

Get a 25% DISCOUNT on Sunwarrior products with the promo code: plantbasednetwork

WHAT ARE THE BENEFITS? Protects Muscle Mass Muscle strength is important in accomplishing daily activities, particularly as we age and naturally lose muscle. Various studies show that simply 30 minutes of high-intensity physical activity twice weekly is considered effective for preventative training. In addition to protecting muscle mass, it preserves bone density, structure, and strength in postmenopausal women.

Helps Kick Start and Maintain Weight Loss Weight training improves the metabolism rate. It also burns double the calories pre- and post-workout.

The harder your body is working during your workout, the more energy your body requires.

This means your body is burning extra calories, even while resting and recovering. And it builds lean muscle tissue while it’s burning those calories.

Builds a Better Body Strength training improves overall posture, balance, and coordination. The stronger the muscles become, the better your overall balance is.

Helps with Chronic Diseases Studies have shown people with chronic diseases are better able to manage their conditions and control their pain with strength training.

Boosts Energy Levels and Improves Mood Strength training increases your level of endorphins. They lift energy levels and enhance your mood, along with increasing your quality of sleep.

HOW DO I START? The question many people, who are typically unfamiliar with strength training ask is, “How do I add strength training to my workout routine?” or “what do I do?”

Just Start—You Don’t Need a Gym When you want to add these types of training into your workout regimen, it’s important to simply start. There are many possible options depending on the type of activity you personally enjoy doing.

You don’t need a gym, gym membership, or expensive fancy machines. Utilize the area and objects close to you. The internet is filled with at-home workout ideas.

Start with a simple plank or elevate your body on chairs or end tables. If you don’t have free weights, using bodyweight for resistance training is equally effective.

Prevent Injury by Seeking Your Doctor’s Permission If you suffer from health issues, be sure to speak to your doctor and discuss possible strength training options that may be right, safe, and effective for you and your goals while taking your health into careful consideration.

boost energy and increase sleep quality

For example, exerting effort during a bench press may not be ideal for people who manage their blood pressure or have cardiovascular disease.

Older adults and postmenopausal women are more likely to have weaker muscle power as well.

Lifting dumbbells heavier than their muscles can handle may cause injury or harm. Slow and steady wins the race.

Combine Aerobic Exercise with Weight-Bearing Exercise Many people tend to ask whether they should focus on lifting heavy weights or doing cardio or aerobic exercise instead. The truth is you can benefit from doing both.

Aerobic exercise can improve your cardiovascular endurance. Your heart, like any other muscle, you need to exercise it. But don’t forget that strength training improves cardiovascular health. A 2018 study concluded that when you lift weights for less than an hour per week, it can reduce your risk for cardiovascular events by as much as 70%.

Use Diet in Building Muscle and Reducing Fat Strength training can help you lose weight, but you also need to pay attention to your diet.

Consuming unhealthy foods such as refined sugar and processed foods diminishes the benefits of strength training for weight loss.

Pair this exercise with the right diet and commitment, and you can lose weight, build stronger muscles, and create a healthier you!

SUNWARRIOR.COM

Plant-Based Spotlight

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BEAT THE QUARANTINE F if teen!

HEALTH COACH

TWO TIPS to tip the scale in your favor

by Jo Gustafson, M.S., M.Ed., CHC

1

MOVE it your way! We’ve heard so many times about the way you “should” move— by walking, jogging, aerobics, etc. —but if none of that calls to you, invent your own program! Start from scratch and think of what music/ location/company/moves are fun for you and do those more often —it could be running around the house chasing your kids or puppy, or tap dancing to old musicals!

2

Music • music • MUSIC! Think about what music you just can’t sit still to when you hear it, and workout to that—even better, turn it on before you start to exercise.

If you haven’t created your own mixes, check out the custom remixes you can get at Dynamix… [www.dynamixmusic.com] and you’ll be off the couch in no time! (I like to dance to

2020 has been a year of great stress, closed gyms and a LOT more staying/working at home— but it’s also a year of opportunity for new habits! While you

Jimmy Buffett CD’s and pretend I’m at a concert, dancing on the lawn with friends!)

shouldn’t beat yourself up for gaining a couple pounds, look for ways to add more movement— AND FUN­—into your day!

Jo is a certified health coach with an M.Ed. in Health Promotion Find out more at

www.gladdiet.com Plant-Based Spotlight

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PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 34

Flavors of Fall

Crisp air and mellow breezes signal that the seasons are changing… and so too are the choices on our plates. From the harvest of root vegetables and citrus fruits, comfort foods are plentiful this time of year. Did someone say Pumpkin Spice?

Autumn Spice French Toast

Serves 4 | time 15 minutes

INGREDIENTS 1 cup raw cashews

½ teaspoon ground nutmeg

1 cup vanilla almond or oat milk

1 teaspoon vanilla extract

Orange Pecan Syrup

2 teaspoons brown sugar

6-8 slices of sour dough bread (or bread of your choice)

1 cup pure maple syrup

½ teaspoon coconut oil (spray can also be used)

1/4 cup chopped raw pecans

1 teaspoon ground cinnamon ½ teaspoon ground ginger ¼ teaspoon ground cloves DIRECTIONS

1. P lace cashews in a high powered blender with the milk, sugar, spices and vanilla. Blend until smooth and a batter-like consistency is achieved. (additional milk may be added to thin batter if needed) Transfer to a square dish with deep sides for dipping bread.

2. P lace skillet on medium-high heat and add coconut oil. When hot, dip bread into batter, coating both sides, and place into pan. Once golden brown, flip and cook the other side until it is golden brown as well.

Serve with Orange Pecan Syrup

1 orange (juice and zest) 2 teaspoons arrowroot Heat syrup, juice and zest from orange, along with the pecans in saucepan over medium-high heat, until boiling. Stir in the arrowroot until mixture thickens. Pour over French Toast.

Oatmeal Cups yield 12 Cups | time 35 minutes

This recipe is a cross between baked oatmeal and muffins. It's made with simple ingredients and makes for a healthy breakfast!

INGREDIENTS 3 cups old-fashioned oats 1 teaspoon baking powder 1½ teaspoons cinnamon ½ teaspoon vanilla extract ¼ teaspoon salt

1½ cups almond milk 1¼ cups unsweetened applesauce ¼ cup maple syrup 1 cup chopped apples ½ cup chopped pecans (optional)

DIRECTIONS 1. P reheat oven to 350°F. Spray a muffin pan with nonstick spray.

2. P lace all the ingredients, except for the apples and pecans, together in a large bowl and mix to combine until well blended. Fold in the chopped apples and pecans. Then transfer batter into prepared muffin cups, filling all the way to the top. The batter will seem like it has too much liquid, but this is normal.

3. B ake in the preheated oven for 25-30 minutes or until the edges are lightly browned and top is set. If you notice the tops brown too quickly, tent a piece of aluminum foil.

STORAGE 4. C ool oatmeal Store in airtight container for cups on wire rack 5 days in refrigerator.

You can for 5 minutes, also freeze them for up to 3 then enjoy. months. Thaw in the fridge, then microwave for 30-45 seconds or in 350ºF oven for 5 minutes.

Pumpkin INGREDIENTS

Smoothie

⅟3 cup canned pumpkin 1 medium banana, frozen 1 tablespoon ground flaxseed 1 tablespoon maple syrup (optional) ¼ teaspoon pumpkin pie spice ¼ teaspoon cinnamon 1 cup vanilla soy or almond milk

This healthy drink is a kid pleaser… plus it’s loaded with Fiber, Vitamin A and Antioxidants

DIRECTIONS Add everything to a blender (preferably high-powered) and blend until smooth.

If the smoothie is too thick, add a touch more soy milk or even a little water.

THE PUMPKIN PIE SPICE BLEND is made up of cinnamon, ginger, cloves, nutmeg and allspice. During the Fall, 66% of Americans say they have one to three pumpkin spice products per week!

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

Apple Cinnamon

35

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 36

If you don’t have a pressure cooker, this can be made in a large pot on the stove top, using the same recipe and cooking until the lentils are done.

Black& Red Lentil Chili

by Susan Francis Conscious Eating Consulting Plant-Based Nutrition Health Coach

Serves 4 | time 45 minutes INGREDIENTS 1 large onion, chopped (about 1½ cups}

1 cup black lentils, rinsed

1 tablespoon chopped jalapeno pepper (or more, to taste) OR 1 small can of mild green chilies

¼ cup red lentils, rinsed

4 cloves garlic, minced 1 tablespoon mild chili powder 1 teaspoon ground cumin

4 cups vegetable broth or water 1 16-ounce can diced tomatoes (fire-roasted, preferred) 1 teaspoon liquid smoke

1 teaspoon oregano

1 teaspoon low-sodium soy sauce or tamari

1½ teaspoons smoked paprika

1 teaspoon balsamic vinegar

1 teaspoon sea salt

additional sea salt to taste

DIRECTIONS 1. I f using an electric pressure cooker (like Instant Pot®), sauté onions until they start to brown, adding water by the tablespoon to keep from sticking.

2. A dd pepper and garlic; continue to sauté with water. Add all the dry spices and lentils. Cook and stir 1 minute. Add broth or water, liquid smoke, and tomatoes. Mix together.

3. L ock lid and set on high pressure for 10 minutes. Then turn off and allow pressure to drop naturally for 10 more minutes. Use the quick release and check lentils for tenderness. If not tender enough, loosely cover and heat on ‘warm’ until soft.

4. A dd soy sauce and vinegar and additional salt, if desired.

LENTILS 101 Lentils belong to the legume family and resemble a tiny bean. They come in black, red, brown, and green varieties. All lentils contain high levels of protein, iron and fiber.

BLACK small and glistening - holds shape well - soft texture deep, robust flavor RED colors range from yellow/ gold to bright orange/red sweeter flavor - breakdown to a puree while cooking BROWN most common - holds their shape while cooking - mild, earthy flavor - creamy texture GREEN larger and similar to brown lentils - pale greenish-brown, like dried peas - stays firm while cooking - mild flavor

THINK OUTSIDE THE LUNCHBOX by

Jyl Steinback

MUSHROOM BARLEY

Soup

MUSHROOMS AND BARLEY COME TOGETHER TO CREATE A CREAMY SOUP WITH NUTTY OVERTONES ­— AND A TOUCH OF DILL TO BRIGHTEN THINGS. Serves 6 | time 75 minutes

INGREDIENTS 3 cups water 3 cups low-sodium vegetable broth 1¼ cups onion, chopped 1½ teaspoons garlic, minced /3 cup dry barley

2

3½ cups mushrooms, chopped 2 teaspoons dried dill weed DIRECTIONS 1. Combine

water and broth in a large sauce pan and bring to boil over high heat.

2. Add

onion, garlic and barley, cover, reduce heat to low, and simmer 40 to 45 minutes.

3. Add

mushrooms, cover and cook over low heat 15 to 20 minutes.

4. Using

a slotted spoon, remove ¾ of the vegetable barley mixture and process in a blender or food processor until smooth.

5. Return

pureed vegetables to soup and add dill weed. Bring back to boil over high heat, serve.

Think

Outside COOKBOOK

By Jyl Steinback

“America’s Healthiest Mom”

Ashley Arpel Greenwald Friends

250

Plant Nutritious RECIPES the whole family will

Love

Plants TODAY

EAT MORE

Introduction by Dr. Scott Stoll

BREAKING

Bread

COMFORT FOOD THAT FEELS LIKE A WARM HUG WHEN PAIRED WITH HEARTY SOUPS, STEWS AND CHILI

cornbread INGREDIENTS 1 cup milk of choice 1 tablespoon cider vinegar 3 tablespoons applesauce 3 tablespoons non-dairy butter 1⅟3 cups corn

Jyl has authored numerous cookbooks including The Busy Mom's Slow Cooker Cookbook. Her latest, PBNet’s Think Outside the Lunchbox, raises money for ShapeUpUS.org, a nonprofit that empowers children and families to lead healthier, happier lives.

THE

1 cup cornmeal 1 cup spelt, white, or oat flour 4 teaspoons baking powder 1 teaspoon salt 3 tablespoons sugar

DIRECTIONS Whisk together all wet ingredients and let sit 10 minutes.

Preheat oven to 350° F. Grease an 8×8 pan. Combine remainder of ingredients, pour into the pan, and bake 25 minutes.

MORE THAN

2 MILLION of

JYL’S

COOKBOOKS SOLD! 01

Jyl@ShapeUpUs.org

whole-wheat bread INGREDIENTS 4 cups whole wheat flour 1 packet instant yeast ½ teaspoon salt 2 teaspoons maple syrup 2 cups warm water DIRECTIONS 1. A dd the flour to a mixing bowl with the yeast and salt and mix together.

2. D issolve the maple syrup in the warm water and then add to the dry ingredients.

3. Mix (don’t knead) until you have a sticky well combined dough.

4. T ransfer to a greased 9×5 loaf pan, cover, and let rise for 20 minutes.

5. B ake at 400°F for 40 minutes.

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

from

37

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 38

*

FRESH KAFFIR LIME LEAVES add a very unique, refreshing taste to Thai Curry recipes, including the one below. The flavor and fragrance cannot be substituted and ripping the edges of the fresh leaf helps to infuse the natural oils into the dish.

When there is a chill in the air, this Curry will help to keep you warm— inside and out!

Red Thai Butternut Squash Curry

by Eunice Reyes

Serves 4 | time 45 minutes

INGREDIENTS 2 tablespoons Red Thai curry paste (like Maesri Red Thai Curry – I use half the can – spice level is medium-hot) 1 can of full-fat coconut milk ½ can of water ½ white onion, minced 3 garlic cloves, minced 1 inch ginger, minced 2 cups butternut squash, chopped into large chunks 1 red bell pepper, sliced julienne and then in half (bite size) 4 fresh kaffir lime leaves* (super important for Thai curry – try TastePadThai brand on Amazon) 1 package extra firm tofu 3 tablespoons soy sauce or liquid aminos 1 tablespoon coconut sugar, or more if desired (also aids in making less spicy) [Optional] Chili oil, lime juice and cilantro for garnish DIRECTIONS 1. D rain and cut tofu into 1” cubes. Bake at 400°F for 20 minutes.

2. I n a medium-hot pan with some oil, sauté onion until translucent, about 5 minutes.

3. A dd garlic and ginger, and cook for another 2-3 minutes.

4. A dd curry paste. Mix and sauté another minute.

5. A dd coconut milk, water, butternut squash, kaffir leaves, red bell pepper, baked tofu, soy sauce and sugar.

6. B ring to a slight boil and simmer on medium-low until squash and peppers are tender (about 15-20 minutes).

7. R emove kaffir leaves. Garnish with chili oil, lime juice and/or cilantro and serve with your favorite rice.

Eunice Reyes is the face behind Rated V Food, a YouTube channel with the mission to excite people about plant-based food through travel guides, vegan recipes, and food reviews.

You can find her at YouTube.com/RatedV or on Instagram at @ratedvfood

Brownies

yield 24 | prep time 15 minutes | cook time 15 minutes INGREDIENTS

Fudgy, gooey, perfect squares of chocolate that are easy to make. You'll never buy a boxed brownie mix again!

1 cup all-purpose flour

½ cup unsweetened applesauce

¾ cup white sugar ¾ cup brown sugar, lightly packed

½ cup brewed, cold coffee (or non-dairy milk)

1 cup unsweetened cocoa powder

⅜ cup vegetable oil

1 teaspoon baking powder

1½ teaspoons vanilla extract

½ teaspoon salt

1 cup non-dairy chocolate chips – dark is OK

DIRECTIONS 1. P reheat oven to 350°F. Line an 8 x 8 inch or 7 x 11 inch baking pan with parchment paper large enough to form “handles” and lightly coat with non-stick spray or oil.

2. I n a large mixing bowl, stir together the flour, sugars, cocoa powder, baking powder, and salt until well combined.

3. A dd the applesauce, coffee, oil, and vanilla, and whisk until smooth.

4. F old in the chocolate chips.

5. S pread into the prepared pan and smooth the top. Bake the brownies for 15 – 20 minutes or until the edges are set and a toothpick inserted in the center comes out mostly dry.

6. P lace the pan on a wire rack and let cool for at least 1/2 hour (better if refrigerated overnight).

Use the parchment handles to lift onto a cutting board, slice and serve.

7. S tore brownies in an airtight container at room temperature for up to 3 days or in the refrigerator for up to 5 days.

This delicious taste of Fall can be stored in your fridge for about a week

Pumpkin Spice Syrup INGREDIENTS

¾ cup water • ¾ cup brown sugar • ¼ cup pumpkin pureé • 2 teaspoons pumpkin pie spice ¼ teaspoon vanilla extract • ¼ teaspoon ground nutmeg • ¼ teaspoon ground cardamom DIRECTIONS Add everything to a small pot, whisk together and bring to a simmer for about 3 minutes. Pour the syrup through a fine mesh strainer. This strains out the pulpiness and leaves you with perfect syrup.

For a Pumpkin Spice Latte, simply stir 1 tablespoon of syrup (more or less, to taste) into your coffee and add milk of choice.

We also love to drizzle this over pancakes, waffles, french toast, oatmeal, into a cocktail, hot chocolate, ice cream, brownies, and anywhere else our heart desires!

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

Double Chocolate

39

Smooth & Creamy

HOME SOLUTIONS

A DIY HAND SANITIZER THAT WON'T DRY OUT YOUR SKIN Whether you are going back to school, work or running errands, it's always good to have extra sanitizers on hand. This spray is super simple to make and safe for the whole family.

A 2 ounce spray bottle is perfect to use, as they easily fit in your pocket or purse or backpack.

sanitizing mist 15 drops each of these oils: Cinnamon, Rosemary, Eucalyptus, Clove, Wild Orange 1.5 ounces Ethyl Alcohol 1 teaspoon Vegetable Glycerin

Post-Workout Recovery Smoothie You play hard… and your body lets you know it. So be kind to your muscles by giving them a little post-workout recovery fuel. This powerhouse of nutrients, antioxidants and phytochemicals (see article at right) will have you rebounding and recovering in no time.

Avo Lime Chiller Makes: 2 servings 1 avocado

1 lime, juiced

1 banana

1 inch of peeled ginger

1 celery stick

1 cup water

1 handful spinach

1 handful ice

Add all ingredients into a high-powered blender and blend until smooth.

2 teaspoons Aloe Vera Gel COMBINE ALL OF THE ABOVE AND SHAKE BEFORE EACH USE. USE A DARK GLASS BOTTLE OR HIGH DENSITY PLASTIC TO ENSURE THE OILS WON'T LEACH THE PLASTIC.

STAY SAFE 40

|

SEPTEMBER - OCTOBER 2020

norishing your body can taste great

Jerry Casados, NTP is a McDougall Starch Solution Certified Instructor and Co-Founder of the Annual Plant-Based Health and Wellness Summit.

DISCOVER

PHYTOCHEMICALS

www.pbsummit.com jcasados@msn.com www.plantbasednutritionlifestyle.com

What are Phytochemicals?

Phytochemicals are non-nutritive plant chemicals that have protective or disease preventive properties. They are non-essential nutrients, meaning that they are not required by the human body for sustaining life. It is well-known that plants produce these chemicals to protect themselves, but recent research demonstrates that they can also protect humans against diseases. There are more than a thousand known phytochemicals. These phytochemicals are concentrated in colorful parts of plants like fruits, vegetables, There are nuts, legumes, and whole grains. See table below for some food sources.

more than 1,000 phytochemicals!

Phytochemicals Boost the Immune System

During this time of the COVID-19 virus, a very important health factor is having a strong and healthy immune system. Phytochemicals help to boost the immune system in several ways: they detoxify the body by neutralizing free radicals (unstable molecules that can damage cells), inhibiting enzymes that activate carcinogens, and inducing enzymes that remove cancer-causing agents and support overall healthy immune function. Our immune systems must be in the best shape possible to tackle invading pathogens.

I can boost your immune system!

6 PHYTOCHEMICALS YOU MAY KNOW ABOUT PHYTOCHEMICAL

PROPOSED BENEFITS

FOOD SOURCES

FUN FACTS

Immune System Vision Skin Health Bone Health

Pumpkin, Sweet Potato, Carrots, Winter Squash, Cantaloupe, Apricots, Spinach, Collard Greens, Kale, Broccoli

Think orange and dark, leafy green veggies

Cancer (Prostate) Heart Health

Tomatoes, Pink Grapefruit, Red Peppers, Watermelon, Tomato Products

The heating process makes lycopene easier for the body to absorb

Lutein

Eye Health Cancer Heart Health

Collard Greens, Kale, Spinach, Broccoli, Brussels Sprouts, Lettuces, Artichokes

This phytochemical is found in the macula of the eye

Resveratrol

Heart Health Cancer Lung Health Inflammation

Red Wine, Peanuts, Grapes

1 cup of red grapes can have up to 1.25 mg of resveratrol

Anthocyanidins

Blood Vessel Health

Blueberries, Blackberries, Plums Cranberries, Raspberries, Red Onions, Red Potatoes, Red Radishes, Strawberries

Think red and purple berries

Menopause Cancer (Breast) Bone Health Joint Inflammation Lower Cholesterol

Soybeans

½ cup of boiled soybeans offers 47 mg of isoflavones

Beta-Carotene

Lycopene

Isoflavones

Plant-Based Spotlight

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41

YOUR TEAM OF PRO ATHLETES

Erin Fergus Erin is a vegan athlete, champion bodybuilder and educator who shares her experiences with teaching, bodybuilding and plant-based living.

Lindsey Register Harvey Lindsey is a rock climber and bodybuilder based in Wilmington, NC. Since going vegan in 2017, she has lost over 70 pounds of fat.

Daniel Austin Daniel is a nationallycompetitive powerlifter and author dispelling the mass of lies about the ‘difficulties’ of building strength on a vegan diet.

Ndem Nkem Ndem is a vegan champion powerlifter teaching people about building stronger bodies while saving our planet.

Howard Jacobson, PhD Howard is co-founder and Chief of Behavioral Science at WellStart Health, and avid runner, author and the host of the Plant Yourself Podcast.

42

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SEPTEMBER - OCTOBER 2020

T O P F IT N E S S P R O S

dish on food

by Jo Gustafson, M.S., M.Ed., CHC

Every time I exercise, I wonder if I’m eating or drinking the right thing based on today’s science—knowing that it’s important for muscle repair and recovery. Wouldn’t you love to know what people eat who exercise for a living­—who are experts on how to build a better body?

WE DID, and so we asked! Here is what our team of athletes told us:

What do you eat/drink pre- and post-workout?

Erin: My pre-workout meal is homemade baked seitan (the texture of a very dense bread), cinnamon, cocoa powder, strawberries, and nut butter. I heat it and mix it up and it reminds me of French toast! After workout, I typically have a protein shake with cashews and seasoning sprinkled over cucumber slices.

Daniel: Pre-workout: Currently, I am typically drinking a cup of coffee, eating a carb-dense protein bar, like a Clif Builder's Bar, and a couple kiwis. Post-workout: This is when I usually make a smoothie with protein powder, creatine, tofu, spinach, and higher glycemic fruits (mango, pineapple, banana)—high in protein and antioxidant-dense carbohydrates for glycogen replenishment.

Lindsey: Pre- and Post- workout I aim for higher carbs and protein, lower fat meals for the best performance and recovery. My current go-to meal pre-workout is some sort of oat/cream of wheat with a protein source. Sometimes that is protein powder or sometimes it is seitan—and if I can fit it into my macros, I enjoy some fruit pre-workout as

well! Post-workout is usually my dinner meal, so I often have a typical (low fat) dinner here. My plate is generally a protein (seitan, boca burgers, veggie crumbles), a green vegetable (green beans have been a favorite recently), and a carb source, which for me is potatoes 9 times out of 10.

Howard: So it depends on the workout. Most of my workouts are six miles easy running in the morning and I will do that around 6 or 7am. And so I will eat nothing. I'll just have some water before I go and post workout, I'll have a regular breakfast. Typically my breakfast in the winter is oatmeal with some spices like cinnamon or cloves and frozen fruit to cool it down in the summer. It might be a green smoothie or it might be rolled oats with mashed bananas and some frozen fruit on top of that. And I usually put some ground flax seed in all of it. If I have a really long workout, I will take some food with me or eat a little bit beforehand. It might be a couple of dates or a little handful of nuts or some trail mix. When I'm really feeling decadent, I'll bring a Larabar with me and an all-natural one, just whole plant foods—to make sure that if I'm going on a workout of more than, let's say, 90 minutes, that I don't start having a

Learn More Here

crash. If I'm running a marathon or a race, then I will eat something two hours beforehand.

Ndem: If I’m not fasting I love to have a fruit that contains a lot of water as my pre-workout meal, like an apple. Smoothies are my go-to after each workout.

What do you do for protein?

Erin: My main protein sources are protein powder, tofu, seitan, and high protein plant-based burger patties. I have no food intolerances and am vegan for the animals, so I am not opposed to any processed foods. I try to follow as closely as possible to a "traditional" bodybuilder diet, but without animal products.

Daniel: As I have discussed in my book, The Way of The Vegan Meathead, strength athletes have increased demands for protein intake, so I have developed a multi-pronged approach for high protein consumption to facilitate the vegan strength lifestyle, which involves protein powders, fake meats, more "natural" sources like tofu and tempeh, and the occasional protein bar.

OCTOBER 3 – 11, 2020

Lindsey: I try to keep a variety of protein sources in my diet, so on an average day I generally consume tofu and seitan (often homemade—I have a recipe in my Instagram story highlights or the Vegan Proteins Youtube channel has a couple good recipes too!) as my main sources of protein, but I also regularly eat TVP, other veggie crumbles, some commercially available vegan proteins (I aim for the lower fat ones), and beans. While prepping for bodybuilding competitions, I will sometimes supplement with a serving of protein powder daily as well since it is high protein, but often lower calorie, though when eating adequate calories, there is generally no need for this.

Howard: I eat whole plant foods as close to their natural state as possible, and I don't worry about it in the same way that someone would say, “Where do you get your oxygen?” “I get my oxygen by inhaling through my nose.” As long as I'm on planet Earth and I'm not underwater or in the deep cave or in a very polluted place, I will get the oxygen I need just from natural breathing. And when you eat healthy whole plant foods, you get the protein that you need just from eating.

Ndem: I eat as many plants as I like. Protein is found in all plants, and eating a variety of different plant foods makes it easy to hit your protein goals. The recommended daily allowance for the average person is 0.8 grams per kilogram/lbs of lean body mass. For athletes, you want to bump it up a little to reach your athletic goals. Some of my favorite food choices for protein include tofu, chickpeas, black beans, lentils, tofurky slices, tempeh and hemp seeds.

What is your favorite dish?

Erin: I love so many different food items, but if I'm going out to eat, I love trying a massaman curry with tofu at any Thai restaurant.

Daniel: Garlic fried tofu with broccoli and brown rice.

Tried and true.

Lindsey: I am a lazy chef, but I LOVE good food, bold flavors, and texture. Because of this, my favorite dish is any kind of stir-fry/scramble. My go-to ingredients are some combination of a protein source (tofu, seitan, TVP, veggie crumbles), lots of veggies (onion, kale, cauliflower, zucchini, squash, broccoli/ broccoli slaw, peppers, edamame, sweet potato, etc.), and topped with some sort of sauce (buffalo, salsa, hot sauce, teriyaki, etc.). It's a great way to use up any produce you have, it only uses one pan or pot, and if you make the same stir fry all week, it's easy to change up day to day by just switching up your sauces! Plus, you'll get in tons of veggies!

Howard: So I'll give you a different answer every single time you ask me that right now. My favorite dish is ripe blackberries. I just ate some blackberries.

They were incredible. They're so, like, bursting with flavor and juicy and sweet, but not too sweet.

Tonight, I think I'm going to slice up some eggplant from the garden and batter it and stir fry it. They're going to get real sort of soft and be smoky flavored and like eggplant parmesan. That will be my favorite dish. Often my favorite dish is fruit. So a really good watermelon could be my favorite dish. Sometimes it's some comfort food, like a homemade pesto pasta with whole wheat noodles or even zucchini noodles with lots of nutritional yeast and garlic. And the pesto can make up for not putting Parmesan cheese on it.

So, you know, my favorite dish will change from from day to day, but it's very often what's local and what's fresh, what's just bursting out of the ground.

Ndem: Stir fry: you can throw in all your favorite veggies and add any protein you want. The possibilities are endless, and you can be very creative with food combinations.

TO FIND OUT MORE, GO TO shroomeats.co

Grow Your Plant-Based Business BIGGER and FASTER! 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!

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

THE PANTRY

MEAL PREPPING

Made Easy!

by Chef Kimber Dean, Chef and Co-Owner of Nourish Cafe & Market in Columbia, Missouri

MEALS TO FUEL YOUR BODY, AND SAVE YOU TIME

Chef Kimber Dean Chef Kimber Dean graduated from Le Cordon Bleu in San Francisco in February, 2008, where her plant-based cooking style began.

She is a certified yoga instructor and the author of two cookbooks: Happy Food and Happy Baking and Desserts.

Kimber is the Chef and Co-Owner of Nourish Cafe & Market in Columbia, Missouri, which will open its first franchise, Nourish Sedalia, in January, 2021. (you can currently support Nourish Sedalia at the Sedalia Farmer’s Market)

www.chefkimberdean.com www.nourishcafemarket.com www.facebook.com/chefkimberdean/ On Facebook and Instagram as Chef Kimber Dean and Nourish Cafe & Market 46

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SEPTEMBER - OCTOBER 2020

Fitness is very important to our overall mental and physical health, but making sure we are fueling our bodies appropriately is just as important, if not more so. Eating plant-based whole foods can take effort in planning, especially if you have to address picky eaters, dietary restrictions, budget restrictions, or food allergies.

Here are two easy ways to meal prep for yourself or your whole family: PREPPING SMOOTHIES Smoothies are one of the best ways to meal prep and here are just a couple of the great reasons: 1] Y ou can purchase fresh, seasonal produce cheaper than frozen

I always recommend smoothie bags to my meal prepping clients, and Nourish Cafe and Market’s prepped smoothie cups are a customer favorite. All you have to do is put the washed, chopped produce, superfood powders, dry ingredients, protein powders, or other add-ins like nut butters or seeds into a freezer bag. To be sustainable, I wash and reuse my bags.

PREPPING ENERGY BITES I’m sure you’ve heard of protein balls, but I like to call them energy bites - as a reminder that our food is fuel. Reasons I absolutely love to meal prep energy bites: 1] My family loves them!

2] They can freeze for months

2] I t is easier to “sneak” vegetables and superfood powders in smoothies

3] There are a huge variety of different flavors if you like a mix-up in your weekly menu

3] F rozen smoothie bags can last for months in the freezer

4] They are easy to prepare in advance for the week ahead.

4] If buying from a local farmer your food will have more nutrients than grocery store produce, and will retain those nutrients when frozen.

While I was breastfeeding my babies I meal prepped energy bite batter, put it in a Tupperware container unscooped, and ate it with a spoon. The best, most convenient fuel!

NOURISH

from the inside out SMOOTHIES

+

PROTEIN BITES

by Chef Kimber Dean

My Anti-Inflammatory Smoothie is such a vibrant color, tastes amazing, and does its name justice! The turmeric, cinnamon, and ginger have many benefits for the body such as reducing inflammation, regulating blood sugar, and aiding in digestion. Protein is also so important for muscle and cell membrane repair. My favorite plant-based protein brands are Sunwarrior, Ora, and Livwell.

My Apple Cinnamon Bites are a family favorite in the fall.

There are many budget-friendly, seasonal varieties of apples to choose from. I like to make my own applesauce for these bites. If I am trying to keep them lower in sugar, I use Granny Smith apples, if not, I love all the sweeter varieties of apples for this recipe. Anytime I am making a sweet recipe, I like to add cinnamon to help regulate blood sugar.

Anti-Inflammatory Smoothie

Apple Cinnamon Bites

Paleo | Grain Free | Vegan

Raw

makes: 1 16-ounce smoothie

|

Makes: around 20 bites

½ cup almond butter

1 cup unsweetened cashew milk, or almond milk

⅟3 cup maple syrup

1 banana, frozen

1 teaspoon vanilla extract

1 tablespoon almond butter

1 cup unsweetened applesauce

½ scoop vanilla Sunwarrior or other protein powder

2¼ cups quick oats, gluten-free

1-2 tablespoons maple syrup

1 tablespoon maca (optional)

1½ cups almond flour

1 tablespoon chia seeds 1 teaspoon ground cinnamon ¾ teaspoon ground turmeric ½ teaspoon ground ginger

I love cinnamon apple cider in the fall, and these bites have that same warmth and comfort

This smoothie is a powerhouse of nutrients

1 scoop ice Add all ingredients to a high-powered blender and blend until smooth.

2 teaspoons cinnamon ½ teaspoon nutmeg Pinch sea salt 1. M ix almond butter, maple, vanilla extract and applesauce in a bowl with a wooden spoon until incorporated.

2. A dd oats, almond flour, maca, cinnamon, nutmeg and salt and stir until incorporated.

3. S coop into ¾ -1 ounce sized balls.

Nourish Cafe & Market in Columbia, Missouri

4. R efrigerate in an airtight container for 10 minutes before serving.

Plant-Based Spotlight

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47

PERSONAL TRAINING during

THE TIME OF

COVID

by Katya Gorbacheva

March 8, 2020. Our gym closed. It became apparent that personal training would never be the same. As a strength coach, I had two challenges: Continue supporting clients [1 ] who couldn’t come to the gym until things reopen

I’VE BECOME A STRENGTH COACH TO EDUCATE AND INSPIRE WOMEN HOW TO BE HEALTHY AND STRONG.

[ 2]

Make online training simple and productive for clients in case the pandemic is here for a long haul

It took a few months to develop a new system of training, but honestly—I think quarantine has been a good thing for my clients and the business. It made both the coach and the trainee look deeper at the progress we were making, past the two hours a week at the gym together. Being the nerdy Duke Engineer I am, I’ve started teaching clients how to analyze their own health data.

HERE’S HOW PANDEMIC COACHING WORKS

Every single potential client has to talk on the phone with me before joining. I make sure our TotalBodyLab team can provide the

services they’re looking for, and they ask questions and make sure I’m a good fit as a coach.

Then they download the TotalBodyLab coaching app using a custom link and the assessment starts. I take a few days to collect as much data as possible – amount of sleep, water intake, daily calorie and macronutrient breakdown, time spent on vigorous weightlifting and cardio, stress. Then the team and I analyze how what a client does affects their long-term wellbeing and quality of life. What can we do to optimize their health and performance in the shortest period of time?

VIRTUAL COACHING We design a cohesive plan including nutrition, workouts, reminders, weigh-ins and education to meet each individual client where they’re at. Each client does the plan on their own time, sending us questions and videos to check form. We call them every week to check in on how things are going, and make adjustments as needed.

Some of my favorite features of the TotalBodyLab app are behavioral correction and group support. Doing what coaches tell you is nice, but what happens when you sail off into a solo fitness journey? My job is to make sure you have the tools to keep up the healthy habits, and a supportive community keeping you on track.

> IN PERSON

online coaching helps with self-motivation for workouts and creating good habits [samples below are from the TotalBodyLab app]

When I started to train, most of my female clients just wanted to lose a couple lbs. Now, most got so inspired by each other, they’re learning handstands, pull ups, pistol squats and other superwoman skills, which is AMAZING TO WATCH! This is what I’m in this business for!

I WILL NOT GO BACK TO IN-PERSON TRAINING WHEN THE PANDEMIC IS OVER

Monthly Fat Loss Progress and Maintenance

You read that right. Online coaching doesn’t just allow me to take in more clients all over the world - but it has also allowed me to deliver a much higher quality of service.

The screenshots in this article are just a fraction of the analytics capabilities TotalBodyLab has, at each client’s fingertips 24/7.

Honestly, I think this is the future of personal training. If clients have questions about form - we can have a video call, or they can record themselves. This is how my coach and I work: Alexei is in Russia, and so is my father (my very first coach!) – we exchange videos and other useful data.

It works, and saves time for the both of us! It’s so gratifying to see improvement over time: a year or two ago, I could hardly deadlift 225 lbs, and now I’m moving to 405 lbs (USPA North Carolina record for my weight is 396 lbs).

Non-Fitness Related Goals to Support Long Term Health

At a time like this, you can’t afford to give up on yourself.

If you’re overweight, or don’t exercise regularly – your immune system’s already in a precarious position. No matter what goes on in the world, take care of you!

If you're not sure where to start with your fitness journey —jot me a note on totalbodylab.com, or on my Instagram @gorbachevae, and I’ll be glad to help or direct you to the right resources.

GET STRONG. STAY STRONG. Katya Gorbacheva – Russian Powerlifter and Bodybuilder

Pull Up Mastery Workout for Women Plant-Based Spotlight

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49

5 FITNESS

TIPS

FOR WOMEN OVER 50

by Ellen Jaffe Jones

!

BEFORE STARTING OR RAMPING UP YOUR EXERCISE PROGRAM, IT’S IMPORTANT TO REMEMBER: Don’t get a case of the terrible "too's"! Doing too much too fast. If a little bit of exercise feels good like a mile of running today, don’t do two miles tomorrow. Do it in baby steps like a fourth or a half mile more.

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ALWAYS LISTEN TO YOUR BODY.

SET A ROADMAP WITH REALISTIC GOALS.

Some of us grew up in the age of Jane Fonda who said go for the burn. Or no pain no gain. That’s really changed. Especially as we age. Actually, your body is a wonderful well-tuned machine that provides ongoing feedback. When you wake up in the morning before you get out of bed and then as you step on the floor, do a full body check in and be aware of what hurts.

Hopefully nothing. But it does take time to analyze if that occasional or recurring pain is from overuse or delayed onset muscle soreness. DOMS as it’s called, is a normally occurring experience that happens 24-72 hours after intense exercise. My experience in running marathons and half marathons with other vegans is that because a vegan diet is naturally anti-inflammatory, our recovery is much easier and faster than meat eaters. In fact, non-vegan women who used to beat me at races 10-20 years ago like crazy aren’t even running any longer due to arthritis and joint failures.

Some people ask if it’s OK to do a marathon when they have never done a 5K, 10K, or half marathon. Generally speaking anybody can walk a marathon if you’re in reasonable shape. But if you want to run it, you have to do the other races first over enough time to allow for appropriate training and recovery.

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3 SET A TIME FRAME FOR AN EVENT YOU’RE TRAINING FOR, OR A MILESTONE, LIKE A BIRTHDAY. Backtime like a TV producer on how many months, weeks, days and minutes. If you miss a day, tomorrow’s another and don’t beat yourself up for it.

Life happens.

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FIND MOTIVATION.

CELEBRATE YOUR SUCCESSES.

This can be a running/walking/fitness club. A partner who is your speed or a little faster to vegan egg you on.

I often joke I’m a Millennial trapped in a boomer’s body.

I was an early adopter of tech starting in my Wallstreet days and am continuing to stay state-of-the-art in my current real estate career. Metrics are what measure success and the integration of so many apps into computers, monitors and watches, not to mention the music, podcasts and other motivating audio accompaniments keep you accountable, even if you don’t have a workout partner. Even personal trainers… there’s an app… actually, many apps for that. Don’t let tech scare you though. If writing it down old school is your fly, go for it. Just do it.

Yeah, yeah, food is not supposed to be a reward for good behavior. However, a recovery snack of protein and carbs within an hour of intense exercise helps with normal microfiber muscle tear repairs. So if your fav restaurant has a special quinoa bowl or wrap, go there after that 5K and let it be a tradition for missions accomplished.

YOUR BODY IS A WONDERFUL WELL-TUNED MACHINE THAT PROVIDES ONGOING FEEDBACK

Ellen Jaffe Jones is a nationally ranked sprinter (2019 Gold medal at US National Senior Games 4x100 meters) and has placed in 200 5K or longer races for her age group since 2006 "just" on plants. She used her 2 Emmy's in 18 years as a TV investigative reporter to author 6 vegan health and fitness cookbooks including Eat Vegan on $4 a Day, Vegan Fitness for Mortals, and Vegan Sex. When Covid cancelled her book tour, she pivoted to selling real estate in Florida and helping buyers understand how lifestyle choices affect fragile environments. www.EllenSellsSarasota.com

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I always like to remind myself that I've never regretted doing a workout

As busy parents, remember to ask for help when you need it!

CALLING ALL

BUSY PARENTS PBNet: As part of an active couple who are both health and lifestyle coaches, can you share some of your favorite fitness tips for other busy parents with small children, especially during Covid-19?

ERIN: Do what you can from home and get outdoors! There are amazing free resources right at your fingertips—check out some of our favorite minimal equipment and no equipment workouts on our YouTube channel. We recommend starting with some hand weights and resistance bands. Dusty and I try to involve Max in our workouts as much as possible by making it fun. We love to take our jogging 52

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Eat Move Rest

Show Host, Erin Stanczyk, shares her Best Health Tips for Busy Parents

stroller on the bike path, dance with him in our garage home gym, and sometimes he's perfectly content to play with a toy he hasn't seen in a while in his pack ‘n play!

PBNet: Fitness can sometimes be more of a mental issue than a physical one: how do you get yourself motivated to workout when you just don’t feel like it?

ERIN: I always like to remind myself that I've never regretted doing a workout. In fact, I always feel so much better afterwards! I eliminate the decision fatigue by making my workout a non-negotiable 5-6 days a week,

FAMILY

and I allot one rest/active recovery day where I just walk or do some yoga and stretching. I find that a solid rest day or two can really bring me back with extra fire and motivation to work even harder the following day. I also think that morning workouts really energize me and help me to feel accomplished before I have a chance to get too busy and skip a workout. If mornings aren't your thing, it can still be helpful to commit to a time of day and set a reminder on your phone, so that you know what's coming and when—no excuses!

PBNet: What do you like to eat or drink before you workout?

ERIN: Our favorite pre-workout food is typically super simple—either fresh fruit like a banana and some dates, or a shake: blend 1 ripe, frozen banana with 1 scoop of plant-based protein powder and a splash of water.

PBNet: How about your favorite postworkout meal/drink?

Plan ahead and meal prep!

ERIN: Our post-workout favorite is our Lean Green Smoothie, and we show how to make it on the Plant-Based Network and our YouTube channel.

PBNet: You’re making us hungry! What are some of your favorite dishes (and can we have the recipes, please?!)

ERIN: Dusty and I both really love Indian and Thai cuisine. My personal favorite raw meal is my Rad Thai made with zucchini noodles, and our favorite cooked dinner time meal is our Indian Red Lentil Curry or our Rainbow Root Veggie Stew!

PBNet: Since you’re on the go so often, what do you like to take with you to snack on?

ERIN: We're constantly on the go, so we've found that our favorite Lean Green Smoothie recipe (mentioned above) is the best bet - it's so nutritionally dense and Max loves it as much as we do! We also love a good smoothie bowl like this bubblegum pink smoothie bowl, fresh fruit (nature's original fast food), Chocolate Chia Pudding, or Vanilla Overnight Oats.

Get Erin and Dusty’s 3-Day Juice Feast E-book and other downloadables at EatMoveRest.com/shop Plant-Based Spotlight

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PBNet: Do you have any tips for other busy parents to make mealtime easier and healthier?

ERIN: Plan ahead and meal prep! We like to batch cook potatoes, grains and beans like quinoa, brown rice, oatmeal, chickpeas, and black beans to have on hand in the refrigerator throughout the week. These foods can easily be thrown together each day and night along with some fresh steamed greens or additional chopped, colorful veggies.

Erin and Dusty Stanczyk are certified health and lifestyle coaches and creators of the lifestyle brand and website,

EatMoveRest.com PBNet: Has Covid-19 affected your wellness routine in other ways?

ERIN: We've made an extra concerted effort to get outdoors during this difficult time to boost our morale. We also began doing a lot more connecting with our family and friends via Zoom and Facetime calls. The most important thing to remember as busy parents is to ask for help when you need it, and make sure your own needs are being met so that you can show up as your best self for your little ones! make sure

PBNet: Thanks for sharing so many great tips, Erin! How can readers work with you or find out more?

ERIN: On our website EatMoveRest.com we have a recipe e-book coming this fall. We offer one-on-one Coaching sessions, and we are also looking forward to hosting a Retreat in Costa Rica in March, 2021, and a Bali Retreat in May, 2021.

Go to EatMoveRest.com/events to find out more.

your own needs are being met, so you can show up as your best self for your little ones

Erin and Dusty Stanczyk are certified health and lifestyle coaches and creators of the lifestyle brand and website, EatMoveRest.com.

Together with their little man, Mr. Max, and their Bernese Mountain Dog, Beau, they inspire and empower others to get back to the basics by doing the 3 things we all do every day, better — eat, move, and rest! You can find the plant-powered fam blending, juicing, and chopping on Instagram @ErinStanczyk & @DBStanczyk and on YouTube at EatMoveRest. In their free time, they enjoy traveling, hosting dinner gatherings, workshops, events, and retreats around the world!

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NO MATTER YOUR DIRECTION Your Plant-Based Journey Starts Here!

Quickly Find and Share Resources with Friends and Family: • Answers to FAQ's about Nutrition and the Plant-Based Lifestyle • Helpful Plant-Based Transition Guides • Inspiring Transformation Stories • Science-Based Research Websites • Impactful Documentaries

www.PlantBasedInfo.com

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

VirtualVegFest.com

GET TO KNOW

Hi There!

I'm full of iron, calcium and vitamins A & C

Pauli Broccoli

by Birgit Waites, Producer of the fun Plant-Based Network Kids’ Show “Paul Broccoli & Friends”

Q: Pauli, tell us some fun facts about you.

A: Not only am I SUPER-CUTE, I also have some amazing health benefits! I am an excellent source of vitamins, minerals and fiber! And wait, there is even more! I also have variety of potent antioxidants that may support healthy cells and tissues throughout your body.

Q: W e hear that you have some other healthy relatives?

Cathy Cauliflower

A: Y es! I am considered a cruciferous vegetable, which means I am related to cabbage, kale, cauliflower, and Brussels sprouts. One of my best friends is Colin Cabbage from Ireland. And of course, there is Cathy Pauliflower… um Cauliflower… She’s the best!

Q: You have an interesting history: how did you end up in the USA? A: Si, I am of Italian descent! In 1767, even before the United States fought the Revolutionary War, Thomas Jefferson imported broccoli seeds from Italy to plant at Monticello, his beautiful home in Virginia. The word broccoli originates from the Italian word broccolo, meaning the flowering top of a cabbage.

Colin Cabbage

Did you know that California produces 90% of our nation's broccoli?

Perhaps we should rename California the "GREEN STATE."

COOKING-4-KIDS

CRISPY BROCCOLI

This easy recipe is a delicious way to enjoy broccoli

INGREDIENTS

DIRECTIONS

6 cups broccoli florets

1. Preheat oven to 400°F.

2 tablespoons olive oil

2. Rinse broccoli florets and pat dry.

1/2 teaspoon salt 1/2 lemon, juiced 2 tablespoons Nutritional Yeast

Empowering children and families to thrive globally; through healthy, fun, positive education and entertainment.

3. P lace broccoli on a baking sheet and drizzle with oil and lemon juice.

Sprinkle with salt, and coat the florets. Spread them out in a single layer on the sheet.

5. Bake for 10-15 minutes or until they've reached the desired crispiness.

6. R emove from oven and sprinkle with Nutritional Yeast, stirring to coat.

Enjoy!

watch us

follow us

Birgit Waites, M.S., is a Celebrity Nutritionist, Speaker, Author and Producer who has been seen on FOX, ABC, NBC, and CBS. 56

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www.paulibroccoli.com

I can find a lot of Broccoli!

ACTIVITIES-4-KIDS

HIDE-N-SEEK Count the number of Broccoli Stalks you see hiding on this Farm

A-MAZING! Take each food to its' plate!

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EVENTS INTERNATIONAL VEGAN FILM FESTIVAL*

Goes Virtual

by Asha Swann

As the quarantine continues throughout North America and around the world, the well-loved festival season has been required to make necessary readjustments. The International Vegan Film Festival is just one of many celebrations going digital this fall.

The International Vegan Film Festival, now in its third year, began in a small theatre in Ottawa, Canada. This year Festival Director Shawn Stratton was quick to bring the annual event digital, prioritizing safety and accessibility for all.

“Like many other live events around the world, we've had to adapt to prioritize the safety, comfort and well-being of our community,” Stratton said. “This year has given us an opportunity to think creatively about how we can make the festival more accessible and innovative than ever before. We are excited to deliver a memorable experience that honors all the reasons we’ve become known as the premier event for vegan-themed content creators and film enthusiasts.”

The International Vegan Film Festival will be using the streaming platform Eventive to host this year's Festival.

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Eventive has been described as the most comprehensive virtual screening service, specifically created for industry leaders in the film business.

The COVID-19 pandemic has brought along new conversations about accessibility. For disability advocates, the virtual changes being made to accommodate the pandemic should be made permanent.

When groups make their event virtual, they are making a more accessible atmosphere for those facing financial hardship, people with mobility issues, people with sensory processing disorders, and more.

In an interview with U of T News, disability rights activist David Onley says that COVID-19 proves that the technical capability for improved accessibility is there; but disabled people are often not prioritized.

“We have the technology. Things

like touchless sensors or layouts that remove the need for a physical door in the first place are so simple, yet so empowering,” he said in the interview. “There’s a monumental task ahead of us in rebuilding after the pandemic, but I’m hopeful meaningful change will happen. If we want to build a healthier, more prosperous society, it should go without saying that it needs to be a more accessible, inclusive society as well.”

Digital festivals, which were extremely rare even one year ago, are proving themselves as a potentially long-lasting concept due to the incredible reach an online event can have with viewers around the world.

Until now, the Film Festival and its world tour were only able to be viewed in a few select theatres. After going digital, anyone with an internet connection will be able to watch all films screened at the 2020 Festival.

LEARN ABOUT HOSTING A SCREENING IN YOUR COMMUNITY!

New data is showing that informative documentaries are a main influencer for people becoming vegan. In 2019, Vomadlife surveyed thousands of people in 97 countries on why they chose to adopt a vegan lifestyle. According to the research, 21.9 percent said they first seriously considered going vegan after watching a feature length documentary.

Survey showed Another 14.4 21.9% of people first percent said internet seriously considered videos or short films were their main going vegan after influences.

For the International Vegan Film Festival, going virtual means continuing to make the event as fun and social as possible. While the full plan of activities are yet to be released, “virtual social opportunities" have been promised, which will facilitate discussions between filmmakers and audience members.

Shawn Statton says ensuring veganism is accessible is a priority for the festival.

watching a feature length documentary.

"One of the reasons I started the International Vegan Film Festival was to help people discover outstanding vegan-themed films they have not heard of before or may never have an opportunity to see all the while expanding filmmaker distribution options,” he said. “With the festival now going online, we are making it even easier for people to discover these impactful films.”

Events like The International Vegan Film Festival showcasing vegan films may also be a core reason for people cutting meat and dairy out of their diets.

The data also shows people find motivation in being vegan for three main reasons. Just over 68 percent of surveyors were motivated for animal-rights reasons, 17.4 percent cited personal health reasons, and 9.7 percent had climate change in mind.

For Stratton, these reasons are all reflected in the films screened at this year’s upcoming festival.

“With the festival, I want people to discover and rediscover the enormous positive impact becoming vegan can have on their health, farmed animals, and the environment,” he said.

This year's virtual film fest still promises to feature more short and feature-length films than ever. The full program and lineup will be released next month.

The Festival will take place from October 10-17, 2020.

For more information and to stay updated on all news about the festival, visit www.theivff.com Shawn Stratton is the Director of the International Vegan Film Festival - World Tour Vegan Photo Essay Contest Connect on Facebook and Instagram Asha Swann is a freelance writer based in Ontario, Canada, whose passions include writing about veganism, politics, women's issues, and sustainability.

*N ote: The International Vegan Film Festival was formally called the Ottawa International Vegan Film Festival before the name change in October 2019.

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THE BOOKSHELF

READ • STREAM • LISTEN • REVIEW

SO many great books to choose from in the veggie world at the moment,

HERE ARE JUST A FEW OF OUR FAVS­—all by PBNet show hosts or

Vegan for One

by Ellen Jaffe Jones Happy Food Cookbook: Free of Gluten, Dairy, Soy, Corn, Peanuts, and Refined Sugar

by Kimber Dean Kimber grew up in a typical family that ate a lot of fast food meals, frozen meals, and processed foods that lasted forever in the pantry.

When she decided at 17 she wanted to live a healthier lifestyle, she had no one to educate her, but she started by giving up soda and fast food, and eventually gave up sugar and gluten as well. Along the way, she lost forty pounds and dropped ten pant sizes. Now both a chef and restaurant owner, Kimber shares the recipes she uses to stay healthy, and also shares with her customers. Note: this book is not entirely vegan and contains some recipes with animal products.

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A popular vegan author, athlete and sought-after speaker, Ellen Jaffe Jones comes to the rescue of people who cook for themselves. Many of us are sheltering—and therefore cooking —alone, making this book’s healthy, creative recipes and tips infinitely timely and useful. Even with fellow roomies, there may be a difference in diet, taste or schedule that makes a “table for one” a necessity. Now you don’t need to be a math genius to calculate the smaller proportions—or techniques—that normal recipes necessitate. From the simple (avocado toast with tomato) to the sublime (chocolate cake with ganache glaze), Ellen’s got you covered!

The Little Vegan Dessert Cookbook: Vintage Recipes

by Laura Crotty

Some of her other books that are right on target for the times as well as your budget and health, include Vegan Fitness for Mortals: Eat Your Veggies, Be Active, Avoid Injury, and Get Healthy for Life and Eat Vegan on $4 a Day: A Game Plan for the Budget Conscious Cook.

Laura Crotty has been baking healthy desserts using vegan ingredients for over three decades. Inspired by her love for vintage cookbooks, she has reinvented classic desserts—plus treasured family recipes—into healthy yet decadent treats. These dairy-free, wholesome sweets are as simple to prepare as most standard packaged mixes! Try the luscious, light and lemony genets based on her Italian grandmother’s recipe that dates back to the early 1940’s—featured in the last issue of Spotlight!

Check out Ellen’s “Five Fitness Tips for Women Over 50” in this issue!

Watch for Laura’s new cooking show coming soon to PBNet!

with dozens more on the horizon!

Spotlight Contributors!

Fat Man's Not So Fancy 40 Plant Based Recipes: Quick and Easy Plant-Based Food

by Tim and Heather Kaufman (Kindle book) This short cookbook’s concept is best told in Tim’s own words: “My recipes are about as simple as you can get with as few ingredients as possible. Life is too amazing to spend the day in the kitchen. I am writing these specifically to help people have easy recipes as they transition to a healthy plant-based lifestyle. My hope is that this will be a guide for someone to see how easy it is to eat simple, cheap, and tasty meals without becoming a chef. It's actually quite easy to make healthy meals on a budget and it's not as time consuming as people think.” We love both the simplicity and the taste of Tim and Heather’s recipes!

Tim has an incredible Transformation Story, and you can read it in this Issue!

Lipoprotein(a) The Heart's Quiet Killer: A Diet and Lifestyle Guide

by Joel Kahn Recipes by Beverly Lynn Bennett An estimated one in five people have elevated levels of a type of cholesterol called lipoprotein(a) which can increase the risk for cardiovascular disease, including blocked arteries, blood clots, and stroke. Dr. Kahn explains how this condition is a factor of genetics rather than poor lifestyle choices. He shares important research that shows plant-based diets in general provide the best defense against heart attacks, strokes, and cardiovascular disease, and can play an important role in protecting individuals with elevated lipoprotein(a) levels. Expert Beverly Lynn Bennett added dozens of delicious, oil-free recipes that feature foods rich in the nutrients found to be the most protective for heart-health.

Watch Dr. Kahn’s show, the Kahn Chronicle, now available on PBNet!

Sick to Fit: Three simple techniques that got me from 420 pounds to the cover of Runner’s World, Good Morning America, and the Today Show

by Josh LaJaunie and Howard Jacobson, PhD Sick To Fit is “your roadmap to better health and a more joyful life,” telling the incredible story of Josh’s journey from a 420-pound couch potato to an ultra marathoner. Teamed with Howard’s cutting edge nutritional, exercise, neurological, and habit science, you have a winning formula for a better life. Ocean Robbins, author of the 31-Day Food Revolution and CEO of the Food Revolution Network, calls Sick To Fit "A captivating, inspiring and practical story of an epic transformation. And don’t be deceived by how entertaining this page-turner of a book is. What you’re about to have fun reading is scientifically proven, and it just might change your life.”

Howard Jacobson is featured in one of the Fitness feature stories this issue, and you can grab the entire Sick to Fit book for free on his website.

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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, Amazon Fire and on your iPhone or Android mobile device.

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.

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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.

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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.

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The mission of the Plant-Based Network is to help grow the plantbased movement, including the businesses and organizations that support it, so everyone can enjoy better health and a greener planet.

NEW SHOWS!

We invite you and your family to watch the Plant-Based Network for FREE!

Nourished with Kimber Dean Nourished is a cooking show about creating whole food, plant-based recipes from simple ingredients. Nourished recipes are all from the Happy Cookbook series by Chef Kimber Dean, and are vegan and allergy friendly.

They are also free of free of gluten, dairy, soy, corn, hydrogenated oils, added sugar and preservatives.

Our Hen House Join hostesses Jasmin Singer and Mariann Sullivan on this unique and fun show that focuses on changing the world for animals. Jasmin and Mariann get to interview some of the grooviest, most insightful and inspiring activists and changemakers around. And, in addition to some idle chit-chat, insightful commentary, and a bit of gossip, they review new hot products, companies, and media. Tune in to get the vegan skinny.

Plant-Based Health & Wellness Summit [September 1-30] The Plant-Based Health & Wellness Summit is a complete lifestyle conference for individuals and multi-generational families who are mindful about their overall well-being, whether you're in good health now and simply want to protect your future or if you're hoping to find an easier way to prevent and even reverse common chronic illnesses like Type 2 diabetes, heart disease or autoimmune condition.

Live with Chef AJ Join Chef AJ, the author of Unprocessed and The Secrets to Ultimate Weight Loss, for interviews, cooking demos and nutritional science.

Chef AJ has been following a plant exclusive diet for over 40 years and loves to show people how to incorporate more fruits and vegetables into their diets in ways that are easy, delicious and fun.

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We are committed to developing and airing NEW TV SHOWS EVERY MONTH!

COOKING • TRAVEL • HEALTH • FITNESS • MUSIC • FAMILY • EDUCATION and MORE! find us on :

popular streaming TV channels — mobile devices — any web browser!

INTERNET

Cooking with Kathy Hester Hang out with best-selling vegan cookbook author and appliance guru, Kathy Hester, in her own home kitchen while she shows you how to make your favorite dishes plant-based and full of flavor. Kathy is very inclusive and always has recipe alternatives for allergies like gluten, soy, and nuts, plus she has options to make recipes oil-free, salt-free, and even refined sugar-free!

So Many Kids in the Kitchen Watch 8-11 year-olds (and a 4-year-old on occasion) whole food plant-based vegan children in their kitchens demonstrating tasty, fun, and easy kid-tested, kid-approved, and often kid-developed, dishes.

They talk about nutrition too, as they go kitchen-to-kitchen. Sound familiar? They are all children of So Many Cooks in the Kitchen!

Jane Unchained JaneUnChained News is a non-profit news network for veganism, animal rights and the climate. More than 70 citizen journalists go LIVE around the world with the latest in vegan cooking, plant-based restaurants, conferences, galas and… of course… animal rights protests and marches!

Broiled Grapefruit Old recipes aren’t just words on a page. They’re the tastes, flavors and textures of the foods that bring us back to a certain place in time, and we all have our favorites. Join Laura Crotty, a culinary professional and food journalist, for a walk down memory lane as she shares her favorite vintage recipes, cooking tips and tricks.

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SPOTLIGHT INTERVIEW

by Ronnie ‘Tsunami’ Gandiza

with

Luke and Emilie Tan Find out how this athletic, plant-based couple thrives on this lifestyle

PBNet: How long have you been plant-based?

LUKE: Both of us started in early 2012, so a bit more than eight years.

PBNet: What prompted you to change your lifestyle?

disease, illness or whatever—you do not need to go zero oil or zero fat. That’s really not for everyone—it's restrictive. Don't add more hurdles to it. So just concentrate on eating a variety of food. And I'd say put an emphasis on good proteins, on good fats, on whole foods. But at the same time, it's fine and even great to have some treats here and there. Don’t go and try to be pure and perfect.

EMILIE: For me, it was just because I had a really big digestion issue. Every meal, it was really hard for me to digest, and I was “COVID HAS starting to not like eating in a sense.

ALLOWED ME So I started to try and find a way to make me feel better. And that's when TO EXPLORE A I found out about a plant-based diet.

NEW WAY OF So I started researching a bit and then I gave it a try—and for me, the change TRAINING” was pretty much overnight.

LUKE: Seeing Emilie’s change inspired me, but didn't really flip the switch for me. What really flipped the switch for me was watching a documentary on animal cruelty—Earthlings. And after watching that, I decided that I did not want to contribute to animal cruelty and then turned vegan overnight— literally substituting a kilo of meat for a kilo of tofu and really moving to a plant-based diet overnight.

PBNet: What do you think is the most important piece of advice for someone trying to go plant-based?

EMILIE: For me, a big one is don't chase purity.

No one is perfect. And also, don't try and jump on one of the trends, except if you are somebody who has a grave illness, heart

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— Luke

LUKE: And for me it would be just consume sufficient calories because plant calories are a lot less calorically dense than animal-based ones.

So sometimes people undershoot because the thing about eating a plant-based diet, it's voluminous and it's a lot less calorically dense—so what actually happens is all that additional fiber that goes into your gut will actually stretch your gut.

And what happens is, you get full while still being in a calorie deficit.

So I think it's important for people to understand that you might be consuming a high volume of foods, but you might be under-consuming your calories. So it's important to consume sufficient calories first before worrying about protein.

I think that's where I see people fall short of their goals: so consume sufficient calories, but also quality calories —nutrient-dense calories from plant-based whole foods, stuff that has higher calorie density… nuts and seeds, legumes, whole

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grains—because at the end the day, you can't just fill yourself up only on salad leaves and fruit. I mean, there are outliers out there who rely on a raw diet and just consume a high amount of fruits. But for the average person, I would say things like nuts and seeds, legumes, whole grains would be great. And if possible, maybe it's worth going down the path of tracking your calories for a couple of days or three days if you really want to see where you're sitting, and basing that on your basal metabolic rate (which is how many calories you need based on your activity level).

PBNet: Has Covid-19 changed the way you workout this year?

LUKE: Yes, it has, because during the lockdowns we don't have access to the gym.

I've been training a lot more at home, but also exploring different modalities of training that do not require implements like barbells, dumbbells, and cables. Because I came from a background of CrossFit, I've explored animal-based movement and

training modalities. So what has happened is that by exploring animal movements, it’s actually opened up my joints. It's increased my range of motion, it's increased my mobility on many counts. And the best thing about it is it's just body weight. I can train anywhere and anytime without the need of a gym. So I think Covid has allowed me to explore a new way of training, which has really accelerated my fitness and performance levels, and developed healthier joints.

EMILIE: Yes. So for me, it didn't change too much because we were lucky that there was no restriction on how far we can exercise from our home as long as you're not getting there through other means than on foot. So basically, I stayed local. I ran local. And we have beautiful parks around our home here in Singapore, so that was fairly easy for me.

To respect that rule, I couldn't run at places that I would sometimes visit and normally reach by bus. But other than that, it didn't change too much. And that's the good thing

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about running—you can basically do that everywhere.

If we would have been restricted like some countries, I know I would still have found a way to just do laps around our home or our neighborhood. There's always a way!

PBNet: What accomplishment are you most proud of?

LUKE: I think the thing that I'm most proud of is being the co-host of the Plant Fit Summit—in our fourth year running. You know, Tobi and I have interviewed more than one hundred experts on plant-based nutrition, fitness, wellness, inspiration. It's just incredible that my whole journey started as a meat-eating, bodybuilder but now I am the host of the Plant Fit Summit where I get to meet some of the most inspiring and forwardthinking experts across the board—not just nutrition, but ethical, sustainable health and longevity. And I never thought this day would come. And I've learned so much from all of these experts and have adopted so much of it in my life, at the same time using this summit as an avenue to share and inspire people.

And it's great to hear that people from far edges of the world have heard of the Plant Fit Summit, and we still get emails about how the Plant Fit Summit has touched them and how because of it, they've made changes to move towards this direction, and started feeling healthier. I know of a few of our members that have become health coaches through the inspiration of the Plant Fit Summit. So I think that was really, for me, one of the most proud achievements: knowing that our work impacts people out there that need this information. And along with a lot of these experts who just come from a place of generosity and just wanting to make the world a better place, I just think it's incredible. And I look forward to this movement growing more!

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EMILIE: Well apart from being a mom, my greatest accomplishment, I would say, is in 2018, winning the Australian 100K championships and then qualifying for the 100K World Championships, which was one of my dreams for a few years. So I am really, really proud of this accomplishment.

“JUST CHANGE ONE THING AT A TIME” — Emilie

PBNet: What's the one piece of advice you would like to give that average person who just wants to get in decent shape?

EMILIE: For me it's just change one thing at a time. So just don't try and go overnight, change absolutely everything—like train six days a week —because sometimes it can feel scary and then you can just give up—give everything up within two days.

That's it. Just go bit by bit and let yourself feel comfortable with every change. And then when you've really integrated that, add something new.

LUKE: Yes, go bit by bit. I also think it's important to try something different. You know, it could be a plant-based diet, it could be a new movement, it could be signing up for your first 5K training, joining a new gym, or whatever it is. Just try something new, but actually stick with it, stick with it for at least a month, be committed to it, have as they say SMART goals: make it specific, measurable, attainable,

relevant to where you are, and time-bound. So have a specific goal like maybe running your first 5K, running your first half-marathon, signing up for a swim-meet, or race… or whatever it is—just have a clearly defined goal. That allows you to focus on the particular goal, to train a little bit more often, to be more active, to eat better, and maybe end up loving this way of living, whether it's eating or moving.

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BONUS

CONTENT

So my advice is just to find something

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you love, and just take that

one step, stay consistent,

and just give it at least a month.

Luke is a coach, vegucator and an award-winning strength athlete. He is also the the co-host of the global online wellness event the Plant Fit Summit. Emilie is a certified plant-based chef and an ultra-endurance athlete.

You can visit their website at www.awakemethod.com. © Christian Marc Photography

AWAKE and Alive: Harness your mental and physical potential through a plant-based lifestyle

by Luke Tan Luke transitioned from a meat-eating diet to a vegan one back in 2012, and takes you on a journey through his 5-step AWAKE method to help you achieve optimal health and mental clarity. The book includes tried and tested fitness training programs, mindset coaching exercises, and inspirational interviews with successful plant-fueled athletes and advocates—to help you grow stronger, become clearer, and nourish your body while satisfying your tastebuds.

Luke is co-host of the Plant Fit Summit See ad in this month’s Spotlight!

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