Plant-Based Spotlight (Jan-Feb 2021) - Fresh Start: How to Start the New Year Off Right

JANUARY • FEBRUARY 2021

BETTER HEALTH

REFRESH: with clean and easy recipes for every meal

GREENER PLANET

Fresh Start

How to make simple changes to start the new year off right

RECHARGE:

WITH MIND/BODY FITNESS TECHNIQUES LIKE LAUGHTER YOGA AND QIGONG PAGE 20

renew

SPOTLIGHT INTERVIEW with

GERARDO VELEZ

7-time Grammy nominated percussionist and plant-based entrepreneur

PAGE 24

a commitment for compassion: the story behind Sweet Bear Rescue Farm

CLEANSE THE BODY Try these warm drinks to kickstart your routine

YOUR LIFESTYLE + ENTERTAINMENT NETWORK FOR PLANT-BASED LIVING

, Valentine s Day

GOODS & GOODIES

CLICK HERE TO SEE OUR

GIFT GUIDE

FAT BADGER BAKERY

from ORGANIC COMMUNITY MARKET

Valentine’s Day Assortment This year’s dozen includes 3 each of: Fudgy Dark Chocolate Brownies, Raspberry Jam Heart Sandwiches, Chocolate Espresso (NEW), and Chocolate Chip Cookies.

HNINA Gourmet – Raw Chocolate and Sprouted Nut Chews Organic Community Market directly connects members with superior quality, organic, superfood producers. We created two HNINA Gourmet Conscious Chocolate Bundles that are priced at a 20% discount.

Delightful Indulgence

Ultimate Decadence

• Raw Chocolate Nut Clusters Assortment Box

• Assortment Box of Truffles

• Madame Bar

• ½ lb Bag of Nut Clusters • 1 lb bag Sprouted Nut Bark

Baked and Shipped the same day

• Monsieur Bar • Sprouted Hazelnut + Almond Spread

www.fatbadgerbakery.com Fat Badger is an all-vegan bakery. Vegan Certified, Project Non-GMO Certified and Kosher.

MAYA’S COOKIES

www.organiccommunitymarket.com

Have a product that you want to share?

CONTACT US AT:

spotlight@plantbasednetwork.com

Valentine's Day Collection: Includes six Double Chocolate Cherry Truffle Cookies — a one of a kind experience! These indulgent cookies begin with chunks of both gourmet white chocolate and dark chocolate chunks, mixed into rich chocolate dough and bursting with cherries soaked in Grand Marnier.

Beautifully packaged in a custom Maya's Premium Tin

www.mayascookies.com

GIVE GIFTS FOR A BETTER WORLD AND A BETTER LIFE

our contributing writers...

BETTER HEALTH

We want to thank our ever-growing team of talented contributing writers for sharing their time, skills and passion to help produce the Plant-Based Spotlight.

GREENER PLANET

JANUARY • FEBRUARY 2021

Vegan "Chick'n" Pot Pie

PUBLISHER

Ronnie “Tsunami” Gandiza EDITOR + ART DIRECTOR

Vegan Pecan Pie

Robyn Rolfes CONTENT MANAGER

Joanna Gustafson CONTRIBUTING WRITERS

what's your favorite winter comfort food?

Dilip Barman Laura Crotty Kimber Dean Mac n' Cheese

Susan Francis is a Solution Architect at Plant-Based Network, and a Conscious Eating Consultant. She received her PlantBased Nutrition Certificate from eCornell in 2016 to be able to help other people to transition to a plant-based diet and lifestyle.

Susan includes Qigong in her daily health practices, and is also a wildlife artist.

Hannah Sentenac is a freelance writer, journalist and show host who covers plant-based food, drink, health, pop culture and travel. She’s written for Live Happy magazine, Food Revolution Network, the Specialty Food Association, Paste magazine, One Green Planet, MindBodyGreen.com, the Huffington Post, and numerous other publications and websites.

Dana DeBellis Helene Greenberg Ranjana Hans Zoe Haugo

Collard Greens

Eunice Reyes Angela Jelita Richardson Jasper Wilkins Kayla Wingard PlantBasedSpotlight.com

Brittany Sadé found her life purpose through changing her eating & lifestyle habits. This ultimately became a journey of self-discovery and radical self-love where she developed a passion for helping other women prioritize their health and happiness, reduce stress, be mindful, and become their best selves through holistic self-love and care practices.

Karine Charbonneau is a vegan matchmaker and dating coach who has been helping veg singles find love for over 9 years, holding fun and unique events through her company Findveglove.com. She is also a certified personal trainer and group fitness instructor.

Amie Hamlin is the Executive Director of the Coalition for Healthy School Food (CHSF). CHSF is responsible for the first four vegetarian public (non-charter) schools in the US (all in New York City), and a vegan option on the menu every day in all NYC schools. Amie has a Master’s Degree in Education and is certified in Plant-Based Nutrition through eCornell.

When Birgit Waites realized the serious nutritional problems facing children today, she discovered her passion. As an internationally renowned Health Expert, Celebrity Nutritionist, Master Herbalist, Life Coach, Environmental Health Expert, Speaker and Author, promoting healthy living, natural medicine, and good nutrition has long been her life's work. She loves reformer pilates, yoga, and nature hikes.

ADVERTISING:

advertising@plantbasednetwork.com GENERAL INQUIRIES:

spotlight@plantbasednetwork.com ALL RIGHTS RESERVED. © 2021 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.

To volunteer or intern as a contributing writer, please apply on our website by clicking HERE.

make a

JANUARY • FEBRUARY 2021

WHAT’S INSIDE?

fresh

INTERESTS 10

START

HEALTH COACH

12

TRANSFORMATIONS

FEATURES

16

27

SAY WHAT?

30

GET TO KNOW…

16

Think Differently

43

BOOKSHELF

5 tips to help you set and achieve your goals

47

THE PANTRY

20

48

SOS - Save Our Sanctuaries

COOKING-4-KIDS

How 2020 impacted Sweet Bear Sanctuary — and what you can do to help

53

MIND & MOOD

28

All Things Edible in 2020

28

54

COOKING TIPS

How the past year changed many

58

trends in the food industry

44

How to Find Joy Some simple ideas to make you smile, as we begin 2021

HOME SOLUTIONS

44

58

EVENTS

“Every moment is a fresh beginning” ~T.S. Eliot

SPOTLIGHT INTERVIEW

68

Gerardo Velez: rock and jazz legend, shares tips from 46 years of living a fit, healthy and plant-based life on the road

DEPARTMENTS

TV SHOW GUIDE 60 THE VEGAN CUPID DATING SHOW Join Karine Charbonneau as she tries to find the perfect match for vegan bachelors and bachelorettes!

8 SUSTAINABILITY

BROILED GRAPEFRUIT

18 RELATIONSHIPS

Walk with Laura Crotty down memory lane as she shares her favorite retro recipes with a modern vegan twist.

32 HEALTH & WELLNESS

PLANT-BASED PROFITS SHOW

Tips on how to grow an urban vegetable garden

Find your perfect veg soulmate

Build a better salad + recipes

34 SEASONAL PLANT-BASED

RECIPES… NOM NOM

Dive deep into the stories behind some of the world’s most well known and valuable plantbased/vegan companies.

Fresh and easy ideas for every meal

40 FITNESS

Qigong : a 4,000 year-old system for health and longevity

50 FAMILY

Creating healthy changes for our school menus

SO MANY COOKS IN THE KITCHEN Learn about healthy and delicious whole-food plantbased cooking and nutrition with PCRM's Food for Life instructors.

NUTRITION FACTS Get the facts on the latest in peer-reviewed nutrition and health research in a way that is easy to understand with host Dr. Michael Greger.

24

SEASONAL SIPS – Detox Your Body Winter drink recipes to help you rebound after the holidays!

CLICK HERE FOR ALL OUR LISTINGS

EDITOR'S NOTE

It's time to make a

Fresh Start!

Looking forward to what 2021 brings I’ve never been one for resolutions… until now.

Typically, I never make resolutions because I feel like everyday is the perfect day to start something new. Why wait for a specific day… or month… or year to begin living your best life? That said, if there were ever a time to want to start fresh and kick the past year to the curb, this is the perfect moment for that.

With a new year, comes the promise of hope and new beginnings. I, for one, am resolving to exercise more, eat healthier and

Hopefully, the lessons of 2020 will inspire us to do better in the coming year.

prioritize more self-care. But it can also be a time to focus on those

Robyn Rolfes

around us—our families, friends and animals who helped us

Editor-in-Chief & Art Director, Plant-Based Network

navigate our way through 2020. Making them a priority has

For Robyn, her editorial role combines two passions that support the Plant-Based Network: her professional expertise in visual design and personal commitment to plant-based nutrition. For more than three decades, Robyn has transformed complex challenges into creative solutions for a spectrum of industries. Today, she actively lives and advocates the plant-based lifestyle, striving to inspire others to achieve optimal wellness.

heath. We all could use a little support, and giving back to

never been more important for our wellbeing and emotional those we love is rewarding and fulfilling.

So as we, ever so gently, begin this new year… let us embrace the good things. When we focus on the positive energy in the world, we bring more of that to our lives… and to the lives around us. At the Plant-Based Network, we have such exciting things happening this year and can't wait to start sharing them with you.

ON THE COVER Make a fresh start as we begin a new year—with mindfulness practices, exercise and clean eating.

So from all of us at the Plant-Based Network… Cheers to 2021—with a glass half-full!

GROWING A VEGGIE G AR D EN AT HOME Start Fresh in 2021 with More Fresh Vegetables!

by Porch.com

Growing your veggies, fruits, and herbs at home is a fantastic idea to help you transition to a plant-based diet. It can be very gratifying to harvest and eat the veggies that you personally watched grow. You can start your veggie garden pretty much ANYWHERE in your home, start by selecting an area that will be designated for the plants' growth and care. Choose a place where they can get the most sunlight, place the garden near a window or a balcony if INDOORS.

Essential Materials There are a few essential things that you will need to start assembling your urban veggie garden at home: • P lant pots and containers to start the seedlings.

8

|

JANUARY - FEBRUARY 2021

• G ardening soil. It is better to use the enriched soil you get in almost every supermarket or gardening store since it contains the nutrients required for your veggies to grow.

• S eeds of your favourite herbs, veggies, fruits and even EDIBLE FLOWERS that grow in your region.

• A watering can.

• P lant food. You can also get this in almost every supermarket or gardening store.

Make sure that it contains sulfur and magnesium since they are really helpful for the plants' growth.

• L abels and markers. You can make the labels yourself by cutting small pieces of a recycled carton or some thick paper and sticking them to a toothpick, to help you remember what you planted where.

• A pair of pruning shears.

• A trowel.

• A pair of gardening gloves.

• I f you have some backyard space, a COMPOSTING bin would be super helpful, since the compost outcome can be used to nourish the soil of your veggie garden.

Tips To Start Planting • S tart by filling your plant pots and containers with the soil.

• P lace the seeds on top and cover them with soil until they start sprouting.

• P lace the labels you previously made by inserting the toothpicks in the soil.

• S eparate each kind of seed in different containers; some plants overtake others when they start growing.

• S tart by growing herbs like coriander, parsley, veggies like tomatoes, onions and garlic, since they are easy to grow. Leafy greens like lettuce and spinach grow well in shady areas.

• T ry to water regularly but not too often to avoid the rotting of the roots.

• I f you use pesticides, go for an organic and eco-friendly option.

• A fish tank can make a great mini-greenhouse. Put all the already planted pots inside the fish tank and cover with plastic wrap to allow humidity and heat to stay inside.

• E nsure that the plant pots and the fish tank have drainage. Make some holes in the bottom to allow the extra water to strain and prevent rotting.

• F inally, buy a few LED growth lights and have a timer to make sure they get the regular sunlight hours they would get outside.

• R ead the recommendations and specifications of every seed, and plant accordingly.

With a little knowledge and the required materials and space, you can start growing your favorite fruits, veggies, and herbs. This will be a tremendous incentive to start eating more veggies in every meal!

PORCH.COM

Plant-Based Spotlight

|

9

NORDIC WALKING

HEALTH COACH

WALK THIS WAY

MAKE NEW FITNESS “STRIDES” IN 2021

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

Need some pep in your step? Need to get out of the house and back into nature?

Are you bored with walking? Then Nordic walking just might be for you!

Walking is one of the primary exercises nearly every health and fitness professional advises you to add to your lifestyle, since it is something that most people can do—no matter their age or physical condition. Walking with poles adds extra aerobic and strength benefit to your walk, and are a great aid for people with arthritis or balance issues– (and can even work as a tool for safety).

I asked Karen Asp, a health, fitness and nutrition journalist and author who has won six Nordic walking world 10

|

JANUARY - FEBRUARY 2021

championships and holds two (used to be six!) world records in the sport, to tell us more about this intriguing Scandinavian sport.

How did you get started in Nordic walking?

KAREN: As a member of the media, I was introduced to it

by Exel, a pole manufacturer, in 2006. They were trying to get hype about the sport. I’ve been a long-time cross country skiing enthusiast, so I was hooked from the start. I got my introduction to the poles in Vermont and then

started playing with them at home in Indiana. I then started competing with them.

How long has Nordic walking been around?

It’s just overall a great way to get a better workout than running or regular walking. You’re engaging KAREN: Nordic walking is reported to have the whole body (when running or walking, you’re originated in the 1960’s in Finland when a physical only engaging roughly over half of the body), you education teacher introduced it to her students. can burn a good amount of calories, and you get the It then grew into a mainstream activity, even benefits of strengthening muscles like your core and becoming dryland training for cross country skiers. upper body. You’re also doing it outside, which is key during this pandemic (being in Who is Nordic walking nature helps relieve stress as does designed for? outdoor exercise—so by combining NORDIC KAREN: Everybody! Nordic the two, you get double the WALKING walking is an activity that can benefts); you can do it anywhere; USES 80 accommodate any fitness level, and it’s a versatile sport.

TO 90% OF whether you’re just beginning your What do you enjoy most about fitness journey or you’re an eliteMUSCLES VS. Nordic walking? level athlete. If you can walk, you can Nordic walk!

What makes Nordic walking different from other fitness programs?

40% WALKING OR RUNNING

KAREN: In terms of differences, you’re using specially-designed poles to walk, which no other activity does. But let’s talk advantages: You get a better calorie burn than regular walking; you’re utilizing the whole body; it’s low impact so it’s great if you have an injury like a hamstring pull or joint issues; you can make it as intense – or not – as you want; and you can make your workouts so varied, choosing different terrain (pavement, dirt, sand, snow) or even choosing different moves (like leaping, bounding and skipping).

KAREN: Everything! It’s rhythmic, almost meditative, can be as intense as I want it to be, gets me outdoors, builds my core and upper body (legs and butt, too!) and just is an allaround great workout that makes me smile. I’ve noticed increased strength and muscle definition through the upper body in particular.

JO: You can get started pole walking for less than $100, or pick up some used poles on ebay for much less (be aware that some are adjustable in height, some are not, so you may need to measure for proper fit). For more details, the American Nordic Walking Association has helpful info at www.americannordicwalking.com, and you can also search for "Nordic walking" on Youtube for how-to videos.

Karen Asp is an award-winning journalist and author who specializes in fitness, health, nutrition, travel and animals, and is a regular contributor to dozens of leading publications. She is also a certified personal trainer/group fitness instructor, plantbased nutrition educator, vegan mentor with PETA, Sentient Media senior fellow and board member with Uplands PEAK Sanctuary, Indiana’s first farmed animal sanctuary.

Jo Gustafson is the V.P. of Health and Wellness for the Plant-Based Network. She holds a Master’s Degree summa cum laude in Health Promotion as well as several degrees in earth science and engineering.

A certified health coach, she earned a Certificate in Plant-Based Nutrition from e-Cornell, and numerous other health and fitness certifications.

Plant-Based Spotlight

|

11

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

KROCKS IN THE KITCHEN

Jessica and Brian Krock

Their journey began in June of 2018 when

before

Brian weighed in at 514 pounds and Jessica at 285, for a combined total of nearly 800 pounds. After spending the majority of their lives overweight and trying various diets throughout the years, Brian finally decided it was time for a change­—and change they have!

Since then, together they have lost more than 300 pounds combined—but what began as a journey to lose weight turned into an entire lifestyle change for the married couple.

What are your health goals for 2021?

What’s the best thing about being thinner?

JESSICA: This past year has been full of ups and BRIAN: The ability to move around better. The downs (mentally and literally with our weights), fact that it’s not a struggle to do simple things so I think we are just going into 2021 trying to like get up off of the couch or go for a walk. keep up the good fight and do better What’s been easier than you than we did in 2020. I struggle a lot thought it would be? Harder? with anxiety and depression, but I’ve been getting help and I have more good “THERE ARE GOING JESSICA: That’s a tough one! days than bad now. I want to continue I would say actually losing the TO BE UPS AND that momentum and keep improving. pounds has been easier than I DOWNS, BUT AS Do people ever recognize you on thought it would be. When we are in the zone, it becomes really the street?

LONG AS YOU easy for us to drop the weight.

JESSICA: Yes! It usually happens when Maintaining it is another story.

KEEP TRYING, YOU we are on vacation. I think the first It’s also really easy to gain weight HAVEN'T FAILED.” time we were wandering around the back, so the hardest part is not boardwalk in Ocean City, New Jersey letting ourselves go completely and probably about to make some bad crazy when celebrating a special food decisions. We got recognized a occasion or going on vacation. few times in London last year as well. It is always really lovely to meet people in person!

12

|

JANUARY - FEBRUARY 2021

How much has it helped to have your partner go through this journey with you?

BRIAN: Immensely. I don’t think I would have been able to continue on had it not been for us mutually supporting each other.

What’s your favorite meal/snack?

BRIAN: My favorite meal is my ‘Quick Red Beans & Riced Cauliflower.’ It was featured in one of our early videos. We try not to snack between meals, but I do enjoy a Fuji apple or some air popped popcorn!

after

critic and always have been, so I have to remember to not be too hard on myself. Also, enjoy the journey. When we first started, we didn’t realize that this would be an entire lifestyle change for us and not just another temporary diet.

Brian likes to call it an adventure now instead of a journey.

What do you do when you start to have cravings for junk food, or things you don’t want to eat?

BRIAN: Stick to the plan. But honestly, sometimes I slip up and eat it. Then I move on and get back to our whole food, plant-based diet.

Dwelling in regret will only force you further down the spiral of wanting more junk food. The key is not letting yourself stay offtrack, and I know some people have to completely avoid their cravings in order to stay on plan for the long haul.

How has Covid helped or hurt your weight loss goals?

What’s the one thing you wished someone had told you before you started this journey?

JESSICA: Be nice to yourself. There are going to be ups and downs, but as long as you keep trying, you haven’t failed. I am my own worst

JESSICA: At the beginning of ‘lockdown’ we were honestly crushing it.

Because we weren’t leaving the apartment at all really, the food temptations were kept to a minimum and we got into the zone and both got to the lowest weights we’ve been as adults. Then my depression and anxiety kicked into high gear and I let it take over.

Eventually I took Brian off the path with me and we both gained back

BRIAN & JESSICA KROCK are the hosts of one of our favorite Youtube channels, the weekly "Krocks In The Kitchen”: an honest, often humorous but always helpful program where they share their struggles and successes with a whole food, plant-based "adventure."

CLICK HERE TO WATCH

Plant-Based Spotlight

|

13

Be sure to tune into Krocks in the Kitchen for more life updates, recipes, travel adventures and more—including an occasional song from Brian!

more weight than I’d care to admit. The good news is, we were able to get ourselves back on plan and ended 2020 on a really great note. I think Brian is back to the weight he started the year at, so I’ll call that a win in 2020.

What do you see yourselves doing in 1 year? 5 years?

What would you tell someone who’s thinking of going plant-based, but hasn’t started yet?

JESSICA: Hopefully doing a lot more traveling!

BRIAN: Get to it! It might seem scary or like you’ll be giving up a lot, but in reality, it will open you up to a whole new world of food and your body will thank you for switching.

What’s your favorite kitchen appliance?

JESSICA: Definitely my Vitamix!

I literally took it with me on our last road trip. Brian would say his Ninja Air Fryer Smart Oven thing.

He uses that thing for everything.

BRIAN: Honestly, I’m not sure, but I know wherever I am and whatever I’m doing, I’ll still be advocating for a whole food, plant-based diet.

What’s the one question you wish someone would ask you?

JESSICA: Probably something about music. We could chat about music for days and days. Brian is a musician and I promote concerts for a living, so music is a huge part of our lives. Sometimes on live streams we get off topic and just go on and on about music and I love it.

BRIAN: What about PEEF?

The charismatic Krock couple met in 2006, married in 2011, and live in St. Louis, MO with their two Pomeranians, Oliver and Scout.

14

|

JANUARY - FEBRUARY 2021

Make Valentine's Day a little sweeter WITH ORGANIC, RAW CHOCOLATE AND SPROUTED NUT CHEWS Organic Community Market directly connects members with superior quality, organic, superfood producers. To show our love for Plant-Based Network we created two HNINA Gourmet Conscious Chocolate Bundles that are priced at a 20% discount.

20% OFF

Delightful Indulgence $41.58 + shipping • Raw Chocolate Nut Clusters Assortment Box • Madame Bar

Ultimate Decadence $99.99 - includes shipping • Assortment Box of Truffles • 1/2 lb Bag of Nut Clusters • 1 lb bag Sprouted Nut Bark • Monsieur Bar • Sprouted Hazelnut + Almond Spread

CLICK HERE TO ORDER YOURS TODAY

THINK

DIFFERENTLY ABOUT YOUR GOAL SETTING

by Brittany Sadé

The cooler seasons can be a time where many of us get a little unmotivated, tired, fall off track from working towards our goals or just get downright lazy.

This can cause us to feel unproductive, unhappy, depressed and stuck, especially when the warmer weather comes back around and we haven’t worked on the things we wanted to work on during the winter.

I want to encourage you to think differently this year when it comes to setting goals and actually achieving them. Many people think that motivation will get them through to the end, when the truth is motivation is far from what helps you stay on top of things.

Motivation burns out quickly, and if that is all you have to count on, you’ll end up

16

|

JANUARY - FEBRUARY 2021

falling flat every time. Instead of doing what everyone thinks you should be doing for the new year, like getting a new gym membership to lose weight, discover what you are passionate about, and how you can incorporate that into your daily life.

Don’t know what you are passionate about?

Try asking yourself these questions: What is a subject I can talk about without reading notes about it? What would I teach people even if it was for free? What brings me the most joy when I'm doing it?

Got it? Great! Now let’s get into these 5 different ways to stay healthy and productive as we go into the new year…

1 2

DISCOVER YOUR PASSION AND DETERMINE WHY YOU WANT TO EXPAND ON IT.

Instead of saying, “I want to lose weight,” try saying “I want to become my healthiest self so that I can teach others to be healthy - or so that I can have enough energy to play with my children.” Whatever your reason, make sure your WHY digs deeper than the surface level. So that way, when you fall off, you can think about your WHY, which will tap into your emotions, which will ultimately get you back on track.

CREATE A GOAL THAT YOU CAN ACTUALLY REACH, AND CELEBRATE YOURSELF ALONG THE WAY!

Creating goals does not have to be as hard and overwhelming as many of us make it to be. Some of us may feel like we have to set this ridiculously big goal in order to feel like we will be successful, or even to compete with others. This leaves us feeling burned out and overwhelmed before we even start the goal, because it’s hard to know where to begin or create a timeline for it. Ultimately, nothing is completed for this goal, and you’re back to feeling unsuccessful and stuck. I, along with others, have found it most effective when we create goals that are smaller and achievable, as well as focusing on no more than 2 goals at a time. This way, you can give your undivided attention to what matters the most, produce quality work, and check them off of your goals list. Checking them off signals a sense of accomplishment to your brain, which in turn makes you motivated to complete the next goal! Don’t forget to celebrate your accomplishments along the way! You work hard, and you deserve it!

3

FIND AN ACCOUNTABILITY PARTNER.

4

THINK ABOUT WHAT WOULD HAPPEN IF YOU DIDN’T WORK ON THIS GOAL.

5

Having someone who wants to see you win and will equally work as hard as you is incredibly important when we try to reach our goals, no matter what they are. Grab a friend, grab a coach or counselor to share your goals with.

If you didn’t reach this goal, what would that mean for you? How would that impact your life in a negative way? Who would this affect as well? When we not only think about what we can gain from a certain goal, but think about what we don't want to happen, this also holds us accountable. Because if we don’t put the work in to achieve our goals, we don’t have anyone to blame except for ourselves.

TREAT YOUR BODY RIGHT.

It’s no secret that our bodies need the basics in order to function on a high level. Our bodies need rest, movement and proper nutrition. It’s hard to want to do ANYTHING productive when we are feeling tired, sluggish, can’t focus and irritated.

In most cases when you are feeling this way, take a look at what you are doing on a daily basis. Did you move your body today? Did you eat a healthy meal? Did you get enough rest last night? If you have trouble getting yourself aligned, I highly encourage getting in contact with a nutritionist who can get you started on the right foot with a plan that works just for you.

This will take the guesswork and the frustration out of the equation, allowing you to focus on just doing the work for the best results. Set a bedtime and stick with it. In the mornings, try starting your days by giving to yourself—so that you have the energy and the capacity to deal with whatever is thrown at you during the day. This can look like a 5 minute meditation, prayer, stretching, etc. Do something for YOU before you do for everyone else. The consistent self-care practices (no matter how small) will take you a long way!

I know that everyone’s situation may be different, however I hope these tips were helpful. Let’s transition into the new year with a sense of peace and knowing that everything we want to achieve is achievable if we commit ourselves, have accountability and treat our bodies right!

Brittany Sadé found her life purpose through changing her eating and lifestyle habits. This ultimately became a journey of self discovery and radical self love where she developed a passion for helping other women prioritize their health and happiness, reduce stress, be mindful and become their best selves through holistic self love and care practices. www.brittanysade.com

Plant-Based Spotlight

|

17

RELATIONSHIPS

YOU ARE NOT Alone

by Karine Charbonneau

If one of your New Year’s resolutions is to put yourself out there like you’ve never done before, take chances, and be bold, all in the name of finding love, I have the perfect thing for you!

I host three Virtual Veg Parties (aka Zoom Hangouts) per month with a variety of themes. These events are a unique opportunity to make new, like-minded friends, fresh connections, and who knows?

Maybe a match.

Spending another New Year’s single (or perhaps this is your first time starting the year off without a partner) can be really hard, and you might be feeling really sad about it, and I totally get it.

Feeling alone is NOT a good feeling, but I’m here to show you that you are NOT alone! There are lots of veg singles just like you out there, thinking they'll never meet a partner who totally gets them.

18

|

JANUARY - FEBRUARY 2021

Let's all encourage and support each other, wherever we are on our journey, and whatever our goals are (fitness, business, personal).

It’s your time to do something proactive to finally find the veg soulmate you’ve been looking for!

Let this be the start of your wonderful journey to finding a loving vegan partner who will be by your side.

Be sure to watch The Vegan Cupid Dating Show on the Plant-Based Network!

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 and 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!

[ADVERTISEMENT]

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

TOGETHER WE MAKE A DIFFERENCE Healthy students get better grades, miss fewer days of school, and behave better in class.

But childhood obesity is running rampant in America, and niche programs focused only on physical education or nutrition have not worked. So, how do we turn this around? By building a culture of health with an integrated, whole child approach that focuses on physical, mental, financial and social well-being.

That’s why we developed the Hip Hop Healthy Heart Program For Children™, an integrated, sustainable curriculum that helps create healthier students and their families. This holistic curriculum integrates information about: EXERCISE | PLANT-NUTRITIOUS LIFESTYLE | SUSTAINABILITY | STRESS REDUCTION CREATIVITY BUILDING | POSITIVE GROUP DYNAMICS | CRITICAL THINKING CHARACTER DEVELOPMENT | COMMUNITY INVOLVEMENT There is a clear correlation between physical, social, and financial well-being and academic performance. Other programs have not resolved the problem. As you can see we are solving these issues holistically as a way to bring about change for the future of our children and our world.

BRING THIS SOLUTION TO YOUR SCHOOL TODAY! Plant-Based Spotlight

|

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

19

SOS

SAVE OUR SANCTUARIES IN THIS ERA OF CLOSURES, BANKRUPTCIES AND LOSS, FARM SANCTUARIES OF NEARLY EVERY KIND ARE SUFFERING. They’re facing decreased visitations, adoptions, events, volunteers, and donations due to fewer people with less disposable cash—pretty much everything they have relied on to stay afloat. Without proper funding, both animals and humans will have to suffer the emotional and physical problems associated with trying to find new homes for these rescues.

The Plant Based Network will highlight some of the most deserving sanctuaries in order to help them survive during these trying times.

Eight years ago Lisa bought the farm and set out to grow her own food and rescue domestic animals like dogs and cats. But as she went vegan and learned about the plight of farmed animals, she decided to create a rescue that opened its doors to other earthlings like chickens (who face some of the cruelest treatment), pigs (who outnumber people in North Carolina!), as well as turkeys and

by Helene Greenberg

goats. Currently over 40 domestic and rescued farm animals call Sweet Bear their forever home.

This issue we are focusing on the story of Sweet Bear Rescue Farm in beautiful Hendersonville, North Carolina, and the bigger mission of its founder, Lisa McDonald.

THE STORY OF SWEET BEAR RESCUE FARM In bucolic western North Carolina sits a lovely old farmhouse with a sprawling landscape, a charming barn, and grassy acreage on all sides.

This is the home of Sweet Bear Rescue Farm.

LISA ENJOYS INTERACTING WITH ONE OF THE MANY RESCUED PIGS

20

|

JANUARY - FEBRUARY 2021

“The more I learned about the plight of farmed animals and in the process going vegan, the more I realized that we are all sentient beings and we are all persons,” says Lisa of her residents.

Meet Kindness Empire, the overarching non-profit that encompasses Sweet Bear Rescue Farm as well as other social justice initiatives.

SO NO BEARS? ☺ No, Sweet Bear got its name from the nickname “Bear” that I called my sweet dog, Nala, who passed when he was fifteen years old.

WHAT MAKES SWEET BEAR SPECIAL? At Sweet Bear, “we treat animals like the individuals they are—each with their own personalities, preferences, and friend groups—not as ‘food or units.’”

Lisa invites everyone to come visit and meet these unique individuals.

As an example, she shared an interesting quirk of Nelson, a resident turkey at the sanctuary:

BENJAMIN THE PIG

NELSON THE TURKEY

“The turkey, Nelson, that I rescued last year hates the color blue genetically. How that might serve him, I have no idea. But he hates the color blue because he's a person and he's got his own specific likes and dislikes… People’s perspectives really, really change when they get to visit and interact with all the people that live here.”

HOW DID THE SANCTUARY GET ITS START? The sanctuary’s story actually begins with a brewery (Sanctuary Brewing Company) that Lisa and her partner opened in 2015. The company served as a social justice and animal advocacy business that was all vegan, raised money for other non-profits, and provided clothing, toiletries, and food items to those in need.

"Sanctuary Brewing Company was a sanctuary in every sense imaginable.

We were advocates for both human and non-human animals."

Building on the success of Sanctuary Brewing, Lisa started Kindness Empire, the overarching non-profit that encompasses the rescue as well as other social justice initiatives. For example, over the last four years the non-profit has assisted Puerto Rico earthquake disaster relief as well as advocacy non-profits in Rwanda and Uganda. And in January, Lisa will be building schools in a local community in Haiti with the program Earthship—a 100% sustainable housing program that repurposes discarded and recycled materials.

Plant-Based Spotlight

|

21

While Lisa is away, Peyton, a live-in caregiver who the animals adore, will be taking care of the animals.

consider helping any way you can: KINDNESS EMPIRE www.kindnessempire.com

SWEET BEAR NEEDS YOUR HELP.

VIA PAYPAL

sustainability because you really care about the environment, all of these causes are close to my home—these are all things I've decided to undertake to better the lives of myself, the animals, the community around me and the world at large,” Lisa says.

To be able to continue to SWEET BEAR RESCUE FARM help sustain facebook.com/ Her non-profit the sanctuary SweetBearRescueFarm Kindness Empire and all of its “I'VE BEEN HIT PRETTY HARD, financially fully residents VIA PATREON AND I LIKE TO BELIEVE THAT supported the rescue as well as GIFTS ON AMAZON WISHLIST WHAT GOES AROUND COMES without the need for continue other AROUND —AND THE GOOD YOU donors. However, the social justice PUT INTO THE WORLD WILL ending of a business initiatives, COME BACK TO YOU.” and life partnership and the onset Lisa needs your help. Additionally, of the COVID-19 pandemic have Lisa is looking to connect with likeresulted in the closure of Sanctuary minded organizations and groups to Brewing Company, her restaurant, create sustainable change together and the subsequent loss of revenue, and lead by example (for instance volunteers, and donations. Lisa has cross-promotion, or even opening worked through these challenges a new restaurant). For those in and has been running the rescue on western North Carolina, Lisa is also her own. interested in partnerships within the Earthship program. To learn more "This past January when COVID about Earthships, she recommends hit, all of a sudden I went from this watching the documentary “Garbage really stable service industry income Warrior” on Youtube to understand with some live-in caregivers, to just how it started and why it’s doing everything on my own. So, my LISA AND TT important. income was gone, my volunteers’ work and a lot of the donations dried “For anyone who is interested in up because people didn't really know helping third-world countries, or what to expect. So, for nearly a year animals, or the home insecure now, I've just been kind of surviving." locally, or learning about

YOU CAN ALSO WATCH A 3-MINUTE YOUTUBE VIDEO THAT EXPLAINS THE EARTHSHIPS PROJECT AND HOW THAT MISSION BLENDS WITH THE SPIRIT OF KINDNESS EMPIRE. WWW.YOUTUBE.COM

Be kind whenever possible. It is always possible. ~ Dalai Lama

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

SEASONAL SIPS

Light and Cleansing Drinks TO DETOX AFTER THE HOLIDAYS

By Robyn Rolfes

BE GOOD TO YOURSELF

After the holidays we all could use some drink ideas to warm the body and soothe the soul. Here is a collection of some easy drink ideas to help kick-start the new year—while still providing you with a warm, cozy hug in a mug.

Let's face it… we all probably indulged a little too much during the holiday season. Now that a new year has begun, it's

London Fog — choose either caffeinated or decaf tea, depending on your preference Serves 1 Ingredients:

the perfect time to retrain your

1 Earl Grey tea bag (or 2 if you prefer a stronger flavor)

taste buds for something more

½ teaspoon dried lavender

simple, yet satisfying, on a cold

¼ teaspoon vanilla extract

winter day.

Whether you want to start your day with a little pick-me-up, or wind down after a busy week, these seasonal drink recipes offer something for everyone.

So take your tea, cocoa or detox drink to the next level with these simple recipe ideas.

24

|

JANUARY - FEBRUARY 2021

½ cup non-dairy milk of choice 1 tablespoon sugar (more or less to taste)

directions: Brew the Earl Grey tea with the lavender allowing to steep for at least 3 minutes. Remove tea bag and lavender.

DECORATE WITH DRIED LAVENDER

Heat up the non-dairy milk of your choice and froth with a wisk.

Add the milk to the tea and stir.

warm the soul

energize your day Immunity Boost Hot Cocoa Elixir

THIS IS ANTI-INFLAMMATORY AS WELL

Serves 2

Ingredients: 2 cups of non-dairy milk

2 teaspoons coconut sugar

1 tablespoon raw cacao powder

¼ teaspoon ground ginger

2 t easpoons turmeric powder

¼ teaspoon ground cinnamon

directions: Place the milk, cocoa powder, turmeric, sugar, ginger and cinnamon in a small saucepan. Bring to a simmer over medium heat, whisking occasionally until the cocoa and spices are mixed well and the mixture is warmed through.

Add in the "boost" of your choice, pour into your favorite mug, and enjoy!

ADD A BOOST TO YOUR HOT COCOA WITH ANY OF THESE ADAPTOGENS (usually an herb, root, or mushroom) Ashwagandha

Cardamom Dandelion Latte Serves 2

Reishi

Maca

Cordyceps

Chaga

A caffeine-free, delicately spiced latte made with dandelion root to soothe your stomach any time of day.

Ingredients:

directions:

2 cups water

Place water in a small saucepan; add cardamom and vanilla. Bring to a boil over high heat. Turn off heat, add tea bags, cover and let steep 15 minutes.

¼ teaspoon ground cardamom ½ teaspoon vanilla extract 1½ tablespoons maple or date syrup

Remove tea bags, bring tea back to just a simmer and pour into blender. Add maple syrup, cashew butter and tahini and blend on high until smooth and frothy.

2 tablespoons raw cashew butter

Serve immediately topped with freshly grated nutmeg.

2 roasted dandelion root tea bags

2 teaspoons tahini freshly grated nutmeg for serving (optional)

USE VANILLA BEAN PASTE INSTEAD OF EXTRACT, IF DESIRED

revitalize your body Plant-Based Spotlight

|

25

202 1

hit your reset button

Fresh Mint Tea makes 4 servings

Ingredients: 4 cups hot water

WISK OCCASIONALLY TO MIX UP SPICES

4 bunches fresh mint agave (optional)

Ginger Cider Tonic makes 2 cups

BONUS: YOU GET FRESH MINTY BREATH TOO

directions: Heat water to just boiling.

Rinse the mint and fill each cup with a few leaves.

You can always add more if you want a stronger mint flavor.

Pour hot water over mint leaves and steep for a couple minutes.

If you prefer sweetened tea, add agave to taste. Enjoy!

There is little medical evidence that detox drinks actually remove toxins from the body. However, hot water with natural herbs or spices can offer a variety of health benefits including aiding in digestion, enhancing circulation and clearing congestion.

26

|

JANUARY - FEBRUARY 2021

Ingredients: ½ teaspoon fresh grated ginger 2 cups boiling water Few dashes ground cinnamon Few dashes ground turmeric Few dashes cayenne pepper

Enjoy this one first thing in the morning to boost circulation, energy, and to give your metabolism a kick.

1 teaspoon apple cider vinegar 1 lemon slice 1 teaspoon maple syrup directions: Place grated ginger into a tea ball or steeper, and steep tea in 2 cups of boiling water for about 6 to 7 minutes. Then remove the tea ball.

Add the cinnamon, turmeric, and cayenne.

Whisk until combined.

Add the vinegar and drop in the lemon slice. Whisk to infuse the lemon.

Add maple syrup to taste, and stir.

Say What?

I lo B r u ve spr ssel out s

😋

Your op coun inion ts!

😃

Let's support each other

😍

to n t re ! a I w mo rn lea

Not a fan of Tofu

Share your views!

🤓

😬

😎

HERE'S WHAT YOU SAID… What is your favorite winter comfort food?

🍲

What lifestyle changes do you want to make this year?

Stephanie M: veggie pot pie Nathan R: vegan white cheddar popcorn

Carla G: more family time

🍿 🌎

😋

🍛

🍫

🥗 ☮ 🛁

Lauren S: meditating more often

Daniela V: tofu peanut sauce veggies and jasmine rice

CHOCOLATE 33%

🎉

Lilee C: eating as much whole food plant-based as possible and less processed vegan food

Ovi D: traditional Romanian stuffed cabbage rolls Serena R: French onion soup

Thanks for chiming in and being a part of our community!

Matt H: be more consistent with taking cold showers, they are unbelievable if you can get through the first minute

Joshua Q: eat more raw foods - lower body fat percentage while preparing for martial-arts competitions

🥦

Anna D: be more active and implement a meditation practice Tess C: green drink every morning

🥬

🌱 💚

Pedro F: go vegan (I am vegetarian at this moment) Allison J: more focus on self-care

What is your favorite sweet treat?

🍦

ICE CREAM 31%

🍪

COOKIES 16%

OTHER 12%

CAKE 4%

SWEDISH FISH 4%

BEST ANSWER: homemade maple and miso caramel sauce on a chopped up banana Plant-Based Spotlight

🍌 |

27

FOOD TRENDS

ALL Things Edible what changed in 2020

By Hannah Sentenac

2020 WAS A YEAR THAT WAS ALL ABOUT CHANGE. We changed how we SHOPPED, how we SOCIALIZED, how we WORKED—and arguably more than anything else, how we ATE. From delivery services to DIY videos, 2020 was the year that introduced us to a whole new world of food—one that altered the economy and made us rethink many of our old eating habits.

Let’s take a look at how our relationship with all things edible changed in 2020.

MORE PLANTS, LESS MEAT. As the pandemic has transformed the food system, it’s boosted the sales of plantbased meat. According to Nielsen research, sales of fresh plant-based alternatives have nearly doubled every month this year.

Leading plant-based meat brand Tofurky confirms that their sales have increased since COVID-19 struck.

“In our most recent pull of national retail data our domestic product sales

28

|

JANUARY - FEBRUARY 2021

are up about 31.5% in a year looking back over the same time frame,” says Erin Ransom, Tofurky’s SVP of Strategic Growth.

But why are consumers turning to meatless eats during these trying times? “We attribute this increase to more people cooking at home with sustainability and healthful intentions in mind,” Ransom adds.

In particular, sales of Tofurky’s holiday roasts are up 22%, and retail partners have said they’re planning more pre-orders for 2021 in anticipation of higher consumer demand.

EVERYONE’S DOING DELIVERY. Delivery is another area that’s seen exponential growth. According to Marketwatch, the four main delivery companies — Uber Eats, Postmates, Doordash and Grubhub — saw approximately $5.5 billion in combined revenue from April through September. That’s more than twice as much as the $2.5 billion from the year before.

DoorDash said in a financial report that they had 543 million total orders

IN 2020, CONSUMER DEMAND FOR PLANT-BASED PRODUCTS NEARLY DOUBLED EACH MONTH for the first nine months of 2020—three times as much as 181 million orders in the same time period last year.

And this increase has also applied to companies like Misfits Markets which offers “ugly” or overstocked produce and other products for sale via mail.

SADLY, RESTAURANTS SUFFERED. Unfortunately, restaurants haven’t been so lucky.

The National Restaurant Association reports that 100,000 restaurants closed six months into the pandemic.

With stay-at-home orders and takeout-only options, dine-in fell by the wayside and many restaurants were forced to close their doors forever.

HOME CHEFS HAPPENED. While we may not have been able to eat out the way we used to, consumers have created a new culture of at-home eating, informed largely by easily accessible cooking videos and meal kit delivery.

According to a report by research firm Acosta, more than half of shoppers (55%) are eating at home more often since the start of the pandemic. Thirty-five percent have said they’ve found a new passion for cooking during these crazy times.

VIDEO VIEWS SKYROCKETED. Consumers are also watching more cooking videos for edible inspiration.

According to a study from TheSoul Publishing, 42% of people spent more time watching short form (less than 10 minutes long) video content during the pandemic, with 33% saying they’re watching more cooking or baking videos than they were six months ago.

Take vegan celebrity Tabitha Brown: she has 4.5 million followers on TikTok alone, all paying rapt attention to her easy-as-vegan-pie recipes. Her concoctions include everything from okra grilled cheese to homemade stuffing to country style steak.

STAYING LOCAL. It looks like more people are concerned with eating locally since the pandemic began. The Hollywood Farmers Market in Hollywood, Calif., as an example, has seen a drop in attendance but an increase in farm, ranch and processed food sales. “It seems like appreciation for knowing where your food comes from, and being able to trust that it is clean and nutrient-rich has grown in the public consciousness,” says Alison DeLancey Director of the Hollywood & Lloyd Farmers Markets. “That is heartening!”

According to a brief from Packaged Facts, vegans in particular have reported an increase in eating locally. “They are also most likely to be eating more local foods—likely because vegans already place value upon eating local and want to eat even more local foods to support small businesses during the pandemic,” the report reads.

Whatever happens in 2021, it’s likely that more changes are ahead.

Buckle up foodies, this wild ride continues!

Hannah Sentenac is a freelance writer, journalist and host who covers food, drink, health, pop culture and travel. She’s written for Live Happy magazine, Food Revolution Network, the Specialty Food Association, Paste magazine, MindBodyGreen.com, and numerous other publications and websites. Hannah is also the founder of Harm.Less, a lifestyle publication dedicated to kind, conscious, cruelty-free fun!

Plant-Based Spotlight

|

29

GET TO KNOW

TURMERIC A Natural Immunity Support and Mantra of Quality Life

Turmeric is a natural antioxidant known to slow down the aging process and Alzheimer's disease

TURMERIC HAS BEEN USED IN INDIAN CUISINE AND AYURVEDA MEDICINE FOR THOUSANDS OF YEARS.

Turmeric is considered a superfood because of its primary active component curcumin, which has powerful and natural antiinflammatory and anti-oxidant properties. Inflammation has been tied to many chronic conditions including arthritis, Alzheimer’s, heart disease, diabetes, cancer, among others. It has been commonly accepted that inflammation is considered as the root cause of widely spread health issues in the last 3-4 decades. Turmeric is a natural antioxidant known to slow down aging process and Alzheimer's disease1. Turmeric also helps slow down the spread of tumor cells and may even prevent tumors from forming in the first place2. The research has shown that turmeric may be a more effective anti-inflammatory treatment than common inflammation-fighting medications such as Advil (ibuprofen) and Aspirin3. Turmeric may help protect against age-related loss of function and reduce a likelihood of developing heart disease and diabetes4.

Turmeric also plays a role in treating depression5.

Turmeric can be used in tea, coffees, smoothies, golden milk, hot water, and in cooking. Drinking golden milk before bedtime is a common ritual in India. Golden milk helps with better sleep and reducing body aches. Turmeric also goes well in soups and lentil and vegetable dishes. Turmeric has a great flavor and vibrant color that can enhance any dish.

Raw Roots Turmeric creates products based on the rhizomes directly derived from the fresh plants. Using powdered turmeric—or overcooking turmeric—reduces the active ingredient curcumin substantially and results in a loss of the essential oils6. By using the fresh root, the nutritional values of the plant are preserved without losing the healing properties through cooking, grinding, drying and processing7. click here for links to references Ranjana Hans grew up in India where she learned about the medicinal value of turmeric in her mother’s kitchen. In her business, Raw Roots Turmeric, she works to promote healthy living by educating others about the healing properties of turmeric and creating innovative products with turmeric and other Indian herbs.

You can find out more at www.rawrootsturmeric.com or on her facebook page Raw Roots Turmeric.

30

|

JANUARY - FEBRUARY 2021

Grow Your Plant-Based Business

BIGGER and FASTER!

CLICK HERE to discover how we can help.

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.

So whether you are just starting out, or need help with an established business, we can help you grow BIGGER and FASTER!

PlantBasedEntrepreneurs.com

build a better salad

by Chef Kimber Dean

It’s that time of year when everyone is starting New Year's resolutions and eating healthier, yay!

QUICK TIPS FOR SALAD PREPPING LETTUCES THAT LAST tougher leafy greens, spinach, kale, collards, all herbs RAW VEGGIES THAT LAST carrots, celery, broccoli, onions, bell peppers, microgreens VEGGIES THAT LAST ROASTED root veggies, Brussel sprouts, broccoli

One thing I get asked a lot about is how to meal prep salads. I love salads! I love that you can use up any produce in your house or fridge on a salad to give it more flavor, nutrients and color. I personally make a huge salad once or twice a week and leave it in a bowl with a lid in my fridge to grab at any time to eat.

If you like to individually package your salads, I also recommend putting the heavier ingredients on the bottom and the lettuce on the top so it doesn’t get weighed down and go bad quicker. Quinoa and pasta salads usually last a few days longer than lettuce-based salads. Dark leafy greens last longer than high water content lettuces like iceberg, romaine,

PROTEIN ADD-INS roasted legumes, nuts, seeds HEALTHY FAT ADD-INS avocado, olives, nuts, seeds

butter, etc. Roasted veggies from previous meals are always yummy on top of salads to use up too! If you are using veggies with higher water content like tomatoes or cucumbers, those go bad quicker than veggies like roasted root veggies, celery or bell peppers. I also love making large batches of salad dressings so I can freeze some for the following weeks. This just saves me time in grocery shopping, preparing, and cleaning up.

In the left column, see a quick list of my favorite ingredients and tips for meal prepping salads, along with two recipes from my Happy Food Cookbook that I use a lot when making salads.

Chef Kimber Dean Chef Kimber graduated from Le Cordon Bleu San Francisco, Shaw Academy with a Personal Nutrition Diploma, and Yax Yoga Concepts 200 hour YTT. Kimber is the Author of Happy Food and Happy Baking and Desserts, and is the Chef and Co-Owner of Nourish Cafe & Market.

Nourish and Happy Cookbooks are plant-based and organic. Nourish Franchise will be opening February 2021. www.chefkimberdean.com • www.nourishcafemarket.com

32

|

JANUARY - FEBRUARY 2021

On Facebook and Instagram as Chef Kimber Dean and Nourish Cafe & Market

Marinated Kale Salad salad

Preparation Time: 15-20 minutes servings: 4-6

INGREDIENTS 1 bunch green curly kale, destemmed and roughly chopped 2-3 tablespoons avocado oil 1 teaspoon garlic powder 1 teaspoon onion powder ½ teaspoon sea salt DIRECTIONS 1. Place kale in a metal bowl, add avocado oil, garlic powder, onion powder, and sea salt.

2. M assage kale by rubbing oil and seasoning into the kale gently with your hands until evenly coated.

3. Serve cold as a side, as the lettuce in a salad, or you can sauté it.

Lemon Dijon Dressing dressing

Preparation Time: 10 minutes Yield: 1 pint

INGREDIENTS 3 cloves garlic, minced 1 lemon juiced, zested 5 tablespoons dijon mustard 3 tablespoons maple syrup 1½ cups extra virgin olive oil

USE AS: SALAD DRESSING • OVER VEGGIES • AS A MARINADE • FOR PASTA SALADS

¼ teaspoon black pepper ¼ teaspoon sea salt DIRECTIONS Place all prepped ingredients into a mason jar and shake well for 2-3 minutes. Can also place in a bowl and mix well with a whisk, or blend it in a high-powered blender.

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

fresh & easy

through the day

From the time we wake up till our head hits the pillow… our fast-paced world has us constantly on the go. These quick and simple recipes can help ease the stress and give you a nutritious boost anytime of day.

Mega Fudge

Overnight Oats

by Issy Cowie

Serves 1 INGREDIENTS

These overnight

½ cup oats

1½ teaspoons vanilla extract

½ cup plant milk (such as soy or almond milk)

2 teaspoons cinnamon

¾ tablespoon cocoa powder

✶✶

½ mashed banana or 1 tablespoon maple syrup (optional)

DIRECTIONS

oats are ultra thick, fudgey and chocolateythey’re breakfast

1. M ix all ingredients in a bowl, cup or container and leave in the fridge overnight.

for dessert lovers

2. Ready to enjoy in the morning! These oats are great topped with nut butter and fruit.

or for people who need a quick grab AND go breakfast!

✶

Chickpea Omelette

Just mix in the blender and fry or bake with no oil needed.

by Shery T

serves 4

INGREDIENTS ½ block of a 12oz silken/soft tofu

DIRECTIONS

3 tablespoons chickpea flour

1. M ix all these ingredients in a blender and blend for a minute or two, then save the mixture in a container so you can use as much as you need to cook at once.

3 tablespoons nutritional yeast

2. C hoose between two cooking methods:

½ cup plant milk

2 tablespoons cornstarch ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon turmeric powder (optional) ¼ teaspoon salt ¼ teaspoon black pepper ¼ teaspoon chili powder (optional)

The chickpea (or garbanzo bean) is a versatile and easy to use bean.

From being ground into flour, to being roasted in the oven, the possibilities are endless!

a) Stove Top: Heat a pan with oil on medium heat then pour out 2 tablespoons of the batter and cook for 3 – 4 minutes each side until edges are slightly browned. b) Oven: Pour 2 tablespoons of the batter in a circular shape on vegan-friendly wax paper or greased pan and bake in oven at 375°F for 10 – 12 minutes until thoroughly cooked. Let it cool for 5 minutes before taking it off the pan.

3. S erve the way you like: make it into a sandwich or fold in two and fill it with cooked veggies such as mushrooms and spinach.

DO YOU PRACTICE INTERMITTENT FASTING? If so, your "breakfast" might not be until lunchtime! But whenever you enjoy it, these healthy and hearty recipes are the perfect way to "break fast!"

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

From Shery On Top comes this omelette-style dish­—chickpea-based and filled with protein and B12!

35

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

“My favorite thing about these wraps is that you can throw any fridge leftovers into them!

As long as you have hummus and collard greens, you’re set!” – Issy Cowie

Hearty Tempeh

Buddha Bowl Serves 1 by Heidi Van-Ninwegen INGREDIENTS 1 cup of leafy greens 1 medium sweet potato 1 cup tempeh, chopped

Forest Wraps Serves 4

by Issy Cowie

²/³ cup broccoli ²/³ cup baby plum tomatoes ¼ cup red onion

½ cup cucumber

A SINGLESERVING BOWL FULL OF YUMMY PLANT-BASED WHOLE FOODS TO FUEL YOU AND SATISFY YOU!

1 small pointed red pepper ½ teaspoon salt ½ teaspoon pepper

INGREDIENTS

½ teaspoon garlic powder

FOR THE HUMMUS ½ can chickpeas, rinsed 2 tablespoons aquafaba (liquid from chickpeas) 1½ cloves of garlic 2 tablespoons lemon juice ½ teaspoon ground cumin Pinch of salt 1 to 5 tablespoons water FOR THE WRAP 4 collard leaves 1 cup hummus (from above recipe, or storebought) 1 cup beans or marinated/cooked tofu DIRECTIONS 1. A dd all hummus ingredients into a blender or food processor, blend until desired consistency.

2. S have the stems of the collard leaves with a knife to make them thinner, spread hummus on one side of the collard leaf.

3. A dd the beans or tofu onto the middle of the leaf, fold like a burrito. VOILA!

WATCH ISSY ON YOUTUBE

Olive oil Drizzle of vegan-friendly BBQ sauce INSTRUCTIONS 1. Preheat the oven to 400°F. Mix the salt, pepper and garlic powder together. Cut the sweet potato into small chunks, sprinkle with olive oil and half the salt, pepper and garlic powder. Place on a baking sheet and bake for 20 – 25 minutes.

2. C hop and dice the rest of the vegetables and the tempeh and spread out on another baking sheet. Sprinkle with olive oil and the remaining salt, pepper, and garlic powder. Place in the oven once the sweet potato has been baking for 10 minutes, and bake together for about 10 to 15 minutes until vegetables are tender.

3. A dd the leafy greens to the base of the bowl and arrange the cooked foods on top, in separate sections. Drizzle a small amount of veganfriendly BBQ sauce on the tempeh to add more flavor. Enjoy!

Soup

ADAPTED BY TRACY CHILDS FROM A RECIPE BY THECLEVERMEAL.COM

Here’s a super simple and fast, pantry-friendly soup you can get on the table in around 15 minutes. The beans are a great addition to make a more filling soup.

Serves 6

by Chef Tracy Childs

INGREDIENTS 1 16 oz bag of frozen spinach, kale, or collards 2 cups potatoes – any type, cubed ½ to 1 cup white beans or chickpeas, drained

½ to 1 teaspoon Italian seasoning ½ teaspoon turmeric 3 cups vegetable broth, plus more broth or water if needed

4 garlic cloves, sliced 1 medium onion, sliced ¼ cup raw cashews Lemon slices (for garnish) Salt and black pepper to taste

DIRECTIONS 1. I n a large saucepan over medium heat, dry sauté the onion until soft, adding splashes of vegetable broth as needed to prevent burning. Add the garlic and seasoning, and sauté briefly with a little liquid.

5. S erve hot or cold with black pepper, a wedge of lemon, a few beans and a sprinkle of hemp seeds, if desired. Keeps in the fridge for up to 3 days.

2. A dd potatoes, beans and vegetable broth, then bring to a boil. Reduce heat to low, cover and cook for 10 minutes or until the potatoes are tender, adding the cashews about half-way through.

3. A dd the spinach and cook further, for a few minutes, until tender.

4. Using a blender, puree all or most of the soup with the cashews until smooth, adding additional broth or water as needed, and salt and pepper to taste.

ADDITIONAL TIPS FROM THE CHEF: BROTH: I usually make my own vegetable broth using vegetable scraps. However, when I'm short on time I use vegan low-sodium broth cubes, or sometimes both!

LEMON: add a little lemon juice at a time and see which level of acidity fits your taste.

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

CREAM OF SPINACH

37

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

BATCH COOKING can be a real time-saver.

Meal prep on the day of your choice … and then enjoy pre-made (or partially-made) meals the rest of the week. This also helps maintain your budget and your waistline!

Sweet Chili Tofu Kale Bowl

Serves 1

by Jackie — jackfruitful.com

INGREDIENTS

Kale, chopped (drizzled with ½ tsp sesame oil, ½ lime juiced, and ¼ tsp grated ginger, and massaged until tender) Red bell pepper, sliced thin Purple cabbage, chopped

Sweet Chili Sauce: 1 tablespoon sesame oil

Cucumber, sliced thin

Sesame seeds

Cilantro, chopped

Extra firm tofu, pressed for 5 minutes and sliced into flat squares

Lotus Foods Jade Pearl Rice or regular jasmine rice, cooked according to package Avocado, sliced

Not only is this bowl-for-one healthy, delicious, gluten-free, and vegan, but it's ready and plated in LESS than 30 minutes!

1 teaspoon crushed red peppers 3 tablespoons Bragg’s liquid aminos or soy sauce 3 tablespoons agave or maple syrup 1 tsp ginger, minced 1 lime, juiced 1 tablespoon rice vinegar 1 green onion, finely chopped 1 tablespoon nut butter or tahini (optional)

INSTRUCTIONS 1. C ombine all ingredients for sauce except nut butter. Mix well and season to taste. Divide in half and set aside.

(Optional: add half of sauce to blender with 1 tablespoon tahini, peanut butter, or cashew butter to make a creamy nutty drizzle).

2. H eat a large cast iron skillet over medium-low heat and add a small amount of extra-virgin olive oil.

3. A dd tofu squares to skillet. Do not flip until they are no longer sticking to pan. Cook 2 – 3 minutes per side until golden.

4. P our half of the sauce into the pan, cook for 30 seconds, flip and let simmer until nicely coated.

5. A rrange all ingredients in a large bowl and top with the tofu, drizzle with remaining sauce or sriracha and a squeeze of lime. find more recipes here:

JACKFRUITFUL.COM

Serves 8

by Your Vegan Family

INGREDIENTS 2 boxes of Mori-Nu brand tofu - one firm, one extra firm

1 teaspoon vanilla extract

1 cup melted semi-sweet vegan chocolate

Pie crust, homemade or store-bought, any type, if making into a pie

¹/³ cup maple syrup A delicious and healthy dessert by Your Vegan Family

YOURVEGANFAMILY.COM This creamy mousse is easy to make in your blender and is a delightful treat for chocolate lovers!

Pinch of salt

A 5-star vegan chocolate mousse that's 5-ingredients and 5-minute easy to make in your blender!

DIRECTIONS 1. P lace all ingredients in a blender. Blend until creamy.

2. I f making pie, bake the pie crust if necessary.

3. P our into pie crust or pudding containers and refrigerate for at least 2 hours—overnight is even better!

watch us

Meet the Chefs!

With Shery T's Master's in Food Science, her love for food grew further when she went plant-based and discovered a whole new world of alternative cooking/baking and experimentation. @shery.on.top

Jackie developed a love for cooking and fresh vegetables at a very young age while spending time in the kitchen with her parents, and it has only grown since then.

Issy Cowie is an 18-year old vegan foodie with a passion for intuitive eating. She loves to create nutritious and delicious recipes, and is going to study Dietetics. @teenvegan.issy

Heidi Van-Ninwegen says cooking is her therapy. It makes her happy and keeps her healthy. Follow her on Instagram @heidis.vegan.creations

Tracy Childs is a teacher and co-author with a passion for creating healthy, delicious vegan recipes, a 15+ years' Food for Life instructor, co-founded Plant Diego, and founded her own food company: @tracysrealfoods.

Your Vegan Family — Markus ("Papa") and Stacy (“Mama”), have a passion for science, travel, nature, and plant-based, world fusion cuisine.

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

Dairy-Free CHOCOLATE PUDDING OR PIE

39

Q I G O N G

BREATHE deep

and Move Easily into 2021

USING A 4,000 YEAR-OLD SYSTEM FOR MODERN HEALTH AND LONGEVITY What do you do if you want to get fit and improve your health in 2021? What if working

our organs and lymphatic system, while building strength and flexibility in our muscles, joints and bones. This practice helps with balance, and reduces at home still has you sitting the risk of falls. People of at a desk all day, gyms all ages and skill levels can aren’t open, or you have old use Qigong, even those injuries that keep you from with little mobility. You also feeling flexible enough to don’t need do yoga? Try the any special ancient Chinese QI means equipment, method of Qigong. special “VITAL ENERGY” “Qi” (sometimes clothing or & spelled chi in even much GONG means English) means space, so it’s a "TO MOVE" vital energy or life great solution force, and “gong” if you live in (or kung) means an apartment to move or cultivate. or don’t have space for a Often called “moving workout room in your home. meditation,” the slow, gentle When I found the practice movements, together with of Tai Chi and Qigong about focused breathing, create twenty years ago, I was an internal massage for

looking for a way to relieve the pain and stiffness of my old knee injuries. By using this system, I not only found that relief, but regained strength and balance, and went on to teach others how to do the same. I also feel it keeps my immune system strong.

In a recent interview with Qigong instructor and practitioner, Accem Scott, ND, I asked about his use of Qigong for his personal practice, as well as for his clients. He said, ”I start my day with Qigong exercises, even before I get out of bed.

I call it 'Banging the Bones,' but it’s tapping all the energy centers on my body to get everything moving and flowing, and sets my intention for the day.” When working with a client, he uses a customized plan, sometimes including meditation and hypnosis, to help

Susan showing three parts of a sequence called "WAVE HANDS LIKE CLOUDS"

40

|

JANUARY - FEBRUARY 2021

You don't need any special equipment to enjoy Qigong

by Susan Francis

them reach their goals to improve their health, and develop their own inner strength and vitality for optimal health.

With the normal cold and flu season being even more complicated by COVID-19, we need all the tools available to keep our immune systems strong. By using Qigong, along with a healthy diet and other lifestyle practices, we can take control, release any thoughts of being a victim of circumstances, and have a much better chance of maintaining optimal health.

If you would like to work directly with a practitioner, you can contact Accem Scott at accemscott@hotmail.com and see his videos on YouTube here: WATCH HERE

WATCH HERE

or contact me at susan@consciouseatinghealthcoach.com

Virtual Vegfest Becomes Part of the Plant-Based Network The pandemic has canceled most vegfests and significantly hurt many local vegan vendors, which is why Helene Greenberg, founder of the Triangle Vegfest, collaborated with Ron Gandiza, the CEO of the Plant-Based Network, to create Virtual Vegfest and provide a way for local vegan vendors to pivot and sell their products online… without having to build their own website and online storefronts.

Virtual Vegfest is now part of the Plant-Based Network—offering vendors and shoppers an even broader shopping experience.

There are many videos available online to get you started, and I personally like Daisy Lee’s Radiant Lotus Qigong for Women on YouTube and Check out this healthy couple, Bob and Fran, in their 80's, who practice Qigong: WATCH HERE

Move Qi-fully into your future!

Susan Francis is a Solution Architect at Plant-Based Network and a Conscious Eating Consultant.

WANT TO ADD YOUR PRODUCTS TO VIRTUAL VEGFEST? LOOKING FOR ADDITIONAL EXPOSURE? to get more info on how to get started, Send an email to

hello@virtualvegfest.com Plant-Based Spotlight

|

41

[ADVERTISEMENT]

Farmers Market Revolutionized Imagine visiting a farmers market where you see all of the top superfood brands and they’re offering below wholesale pricing. That was the vision for the founder of Organic Community Market.

This fast growing online marketplace and membership based community is the bridge between consumer and producer. The marketplace directly connects customers to the brands, and allows producers to completely bypass the outdated distribution system.

The traditional retail process is where the product is shipped to a warehouse or store where it sits on a shelf until someone takes it home. What an amazing time that we live in, where we can shop from the comfort of our home, maintain the integrity of small businesses, while reducing emissions. The ability to ship directly has allowed brands to reallocate the fees back to their customers, which is a win for everyone involved!

Right now, maintaining our health and immunity is of the utmost importance, while pure quality products

seem to hold a luxury price tag. This model allows small superfood brands that would normally only have local recognition to gain national notoriety, while ensuring that their customers get the freshest batch of their products through shipping to them directly. All of the products at the marketplace are hand picked, certified organic and of better quality than what you would find at a grocery store. There is truly something special about joining an online community like Organic Community Market. The ability to acquire Farmers Market products for below wholesale prices while saving the planet, all from the convenience of your home. Abundance starts within our bodies, and being a part of a collective that shares these values is super powerful as we educate and expand our knowledge of superfoods.

HOW CAN WE THRIVE AND MINIMIZE THE EFFECTS OF OUR EXTERNAL CIRCUMSTANCES? The answer is truly at our fingertips. The power in simplicity of ingredients is the wealth of our future.

Online Superfood Marketplace www.OrganicCommunityMarket.com Connecting organic producers and consumers to provide unbeatable quality, value and satisfaction

THE BOOKSHELF

[click on each book to learn more and order]

To help you get off to your healthiest, veggie-est year ever, we wanted to share a few of our staff’s favorite books.

The VegNews Guide to Being a Fabulous Vegan

The 30-Day Vegan Challenge

Jasmin Singer and VegNews Magazine

Colleen Patrick-Goudreau

Look Good, Feel Good & Do Good in 30 Days

The Ultimate Guide to Eating Cleaner, Getting Leaner, and Living Compassionately

Mini Habits

Smaller Habits, Bigger Results

Stephen Guise

Habit Stacking

127 Small Changes to Improve Your Health, Wealth, and Happiness (Most are Five Minutes or Less)

S.J. Scott

Tiny Habits The Small Changes That Change Everything

BJ Fogg, PhD

Vegan in 30 Days

Get Healthy. Save the World.

Sarah Taylor

The Vegan Starter Kit

Everything You Need To Know About Plant-Based Eating

neal d. barnard, md, facc

The Mindful Vegan

A 30-Day Plan for Finding Health, Balance, Peace, and Happiness

Lani Muelrath

READ • STREAM • LISTEN • REVIEW • READ • STREAM • LISTEN • REVIEW • READ • STREAM • LISTEN • REVIEW • READ • STREAM • LISTEN •

How to find joy in the new year

5 THINGS MAKING ME SMILE RIGHT NOW

by Hannah Sentenac

How awesome is it that we’ve finally entered a new year? This is our chance to leave the baggage of the past behind and embrace the promise and potential that lies ahead. All things are possible in 2021!

As we kick off this new era it’s the

This is a way to bring a little joy

the words of Jim Rohn, “Happiness

perfect time to opt for positivity,

into your life through learning

is not by chance, but by choice.”

hope and joy — especially after

about amazing experiences, people,

the tough times we’ve all endured.

places and other interesting things

No matter how dark things get

That’s why this column is designed

happening in the world.

(I’m looking at you, 2020), there

to highlight five things that are

are always glorious aspects of

making me happy right now —

For me, happiness is a choice I

our lives to appreciate. And I’m so

things that I think will make you

make every day, and I believe we

excited to share some of them with

happy, too.

all have the capacity to do so,

you! Here are a few of my favorite

regardless of our circumstances. In

things right now:

44

|

JANUARY - FEBRUARY 2021

1 EARTHSHIPS These absolutely stunning, self-built homes are totally sustainable. And they’re made of actual garbage, from earth-packed tires to glass bottles and beyond.

Strikingly modern, they’re designed to meet all six crucial human needs: food, energy, clean water, shelter, garbage management and sewer treatment. Watch Garbage Warrior on Vimeo and check out the amazing work founder and architect Michael Reynolds is doing all over the world! Learn more at EarthshipGlobal.com.

2 THE TINY CHEF This tiny and adorable herbivorous cook has become a social media phenomenon thanks to his contagious enthusiasm and cute-as-a-button demeanor. He whips up plant-based meals for his eager audience from within his custom tree trunk kitchen, sings songs, and proves to the world that kindness is king.

Follow Tiny Chef (or TC as he’s affectionately known) on Instagram at @thetinychefshow and get ready to cry happy tears.

Plant-Based Spotlight

|

45

3 CARROT BACON Miss the savory, umami crunch of your fave breakfast food? Enter carrot bacon. TikTok star Tabitha Brown’s vegan recipe is a viral sensation. The smoky, sweet final product is made using carrot strips, liquid smoke, maple syrup and just a few other easy ingredients, all cooked up in the oven or an air fryer. And it saves the lives of little piggies! Check out her video on Good Morning America or follow her @iamtabithabrown on TikTok for more recipes and some relentlessly positive life advice.

4 OCEAN JENGA We all know that plastic in the ocean is a serious problem, but what to do about it (besides cut back on our own waste)? Companies are coming up with novel ways to use ocean garbage, including creating one of the world’s most popular games out of discarded fishing nets! Ocean Jenga is the same as the popular stackable game, only it’s made from over 25 square feet of fishing nets (which make up at least 10% of plastic pollution in our precious oceans). Check it out at Bureo.co/pages/ jenga-ocean 46

|

JANUARY - FEBRUARY 2021

5

THE PANTRY

WE ARE FAMILY In proof that we’re all related, it turns out that people with blue eyes likely share a single common ancestor. Scientists speculate that one person was born with a genetic mutation for blue eyes six to 10,000 years ago — and all blue-eyed people can be traced back to that one lone individual.

Proof that whatever your eye color, we’re all one big family here on planet Earth.

I hope you choose happiness today.

You deserve it.

Hannah Sentenac is a freelance writer, journalist and host who covers food, drink, health, pop culture and travel. She’s written for Live Happy magazine, Food Revolution Network, the Specialty Food Association, Paste magazine, MindBodyGreen.com, and numerous other publications and websites.

Hannah is also the founder of Harm.Less, a lifestyle publication dedicated to kind, conscious, cruelty-free fun!

Staples

WE CAN'T LIVE WITHOUT

A NEW YEAR IS THE PERFECT TIME TO CLEAN OUT EXPIRED ITEMS AND REPLENISH YOUR PANTRY WITH FRESH GOODS. Here's a list of things we always like to have on hand:

❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏ ❏

LENTILS BEANS PASTA & NOODLES TOMATO PRODUCTS NUT BUTTERS VINEGARS OATS QUINOA WILD RICE VEGGIE BROTH ONIONS POTATOES PLANT MILK SPICES

TIPS Label containers with the date opened Buy in bulk to save money and to cut down on waste Plant-Based Spotlight

|

47

COOKING-4-KIDS

Raw Maca Chocolate Bark with Nut Butter Swirl

Who would have thought that a treat like this could be helpful for balancing hormones!

Maca is a powerful adaptogen, which means it has the ability to balance and stabilize the body’s glandular-hormonal system, nervous system, cardiovascular system and musculature. It supports the endocrine system (win for hormones), the adrenals (win for stress management), and the thyroid (win for your metabolism), and is known to improve your overall mood.

Both maca and raw cacao are excellent sources of magnesium which supports hundreds of reactions in the body. It is also well known to contribute to better sleep (essential for hormone balance) and also balancing your nervous system.

INGREDIENTS ¼ cup raw cacao

1-2 tablespoon maca powder

½ cup coconut oil, melted 2 tsp maple syrup

1 tbsp chopped nuts or almond butter

DIRECTIONS 1. M ix together cacao, melted coconut oil, maple syrup and maca powder.

2. P our into a small tray or chocolate molds, lined with parchment paper.

3. D rop in teaspoons of nut butter randomly. Using a skewer or knife, swirl the nut butter throughout the chocolate mixture (or stir in nuts).

4. Place in the freezer to set for at least 1/2 hour.

5. Remove from freezer and break up into bark pieces.

TIP Store in the freezer and snack on when you are feeling a little low.

Enjoying chocolate doesn't have to make you feel guilty. Like anything, consuming poor quality chocolate, loaded with sugar and chemicals, is not beneficial for your body. follow us

watch us

GET TO KNOW

Catalina Cocoa Bean FROM ECUADOR

by Birgit Waites, Producer of the fun Plant-Based Network Kids’ Show “Pauli Broccoli & Friends” Pauli Broccoli has embarked on another healthy adventure! Meet Catalina Cocoa Bean from Ecuador!

She is an amazing creature that packs a healthy punch (or many as you can see in her tummy!) You always knew chocolate was delicious, but did you know that all that deliciousness comes from a cocoa bean? Are you ready for some interesting cocoa facts?

1. Catalina is rich in polyphenols, which have important health benefits, including reduced inflammation and improved cholesterol levels.

If you love chocolate, I'm your gal!

🥰

Catalina

2. S tudies reveal that cocoa is rich in flavanols, lowering blood pressure by improving nitric oxide levels and blood vessel function.

3. F lavanols in cocoa can support neuron production, brain function and improve blood flow and supply to brain tissue.

We have not even scratched the surface on this amazing superfood!

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

Birgit Waites, M.S., is a Celebrity Nutritionist, Speaker, Author and Producer who has been seen on FOX, ABC, NBC, and CBS. She is also the creator of the popular kids’ show Pauli Broccoli and Friends, seen on the Plant-Based Network.

www.paulibroccoli.com

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

VirtualVegFest.com

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

It might just make you SMILE!

www.PlantBasedNetwork.com C L I C K

HERE

For Your FREE Download!

CREATE CHANGE: IT STARTS IN OUR SCHOOLS

by Amie Hamlin, Director of The Coalition for Healthy School Food

The Coalition for Healthy School Food works to get healthy whole plant foods on school menus using scratch-made recipes from around the world.

Children are our future. We hear it said all the time. But in our society, sadly, children aren’t given what they need to achieve their potential. When kids go to school each day (not withstanding the pandemic), we place our children in the care of the school (in loco parentis). We expect the school to keep them safe, teach them academics, and also important life skills. But are we failing them? Children become adults, and seven out of ten adults are overweight or obese. The leading causes of death are caused by lifestyle factors, especially a poor diet. And there’s all kinds of confusion about what the best diet is, promoted by industry influences.

50

|

JANUARY - FEBRUARY 2021

For parents who are working hard to raise their children healthfully, their efforts are undermined at school, where despite guidelines that can look good on paper, school meals and snacks are highly processed, meat and cheese heavy, and healthy whole plant food deficient. And when children are taught about nutrition, it’s industry influenced.

For children who aren’t getting healthy food at home, either because it’s not how the family eats or because their family can’t afford healthy food, school should be a place where kids can count on healthy meals and snacks, and nutrition education that will help students learn that they can control their health destiny.

The Coalition for Healthy School Food teaches evidence-based nutrition to the whole school community: STUDENTS • PARENTS / CAREGIVERS • TEACHERS • ADMINISTRATORS • FOOD SERVICE STAFF

HOW CAN I GET THIS PROGRAM INTO MY SCHOOL? [CLICK HERE]

There’s an organization that works to change this.

The Coalition for Healthy School Food works to get healthy whole plant foods on school menus using scratch-made recipes from around the world.

They teach cooking to students and parents, nutrition education, create educational resources, and advocate for changed policy. In reality, there is no question about what the healthiest diet it.

The Coalition for Healthy School Food teaches evidence-based nutrition to the whole school community: students, parents and caregivers, teachers, administrators, and food service staff.

During the pandemic, they’ve been distributing vegan restaurant meals to families in their partner schools and have a variety of healthy virtual classes that will run from January – June.

You can learn more about them, find delicious recipes, and learn about their classes at www.healthyschoolfood.org.

For more information contact Amie Hamlin, Executive Director amie@healthyschoolfood.org • 631-525-3650 call or text 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.

Plant-Based Spotlight

|

51

[ADVERTISEMENT]

VeggiDome: the new solution for eating more vegetables!

When you keep your veggies out in the open instead of buried in your fridge, you’ve made a positive change in your kitchen. Veggies get eaten!

The VeggiDome will keep your vegetables: • FRESH — without refrigeration for 4 to 6 days.

With the VeggiDome, your vegetables will stay fresh, hydrated and delicious—vital and alive—for up to six days. That means no more wilted, wasted vegetables buried in your refrigerator. And it means your family will eat a lot more vegetables. In this way, VeggiDome is keeping veggies alive, in more ways than one.

• VISIBLE — on your table or counter top.

• ACCESSIBLE — Ready to Eat. Delicious.

The VeggiDome's three-dish combination protects the vegetables from losing moisture while emitting water vapor. It traps and maintains water in the air inside the dome, allowing veggies to “drink” the moisture. Ethylene gas produced by vegetables which would cause spoilage, escapes through the lid, leaving the veggies in a rare, life-supporting place. The result: vegetables stay hydrated and vital, without wilting or going bad.

At 12 x 10 x 6 inches, VeggiDome is the perfect size to hold several days' worth of veggies. You can keep more vegetables out in the open and waste less.

The VeggiDome completes the kitchen of anyone interested in healthy lifestyles, vegan, vegetarian diets, weight loss, immunity boosting, and diabetes and disease prevention.

The base plate is oval-shaped so that it takes up less surface space. Plus, we maximized the volume with a tall, 6-inch height.

WATCH THE VEGGIDOME IN ACTION HERE!

The oval hole on top is long. This shape makes it super-easy to place whole carrots, celery, and more, into the dome.

Find out how easy it is to get your family to eat more veggies! For more information, go to www.VeggiDome.com

MY STORY… Duncan Burns, VeggiDome Inventor My brother and I were barely teenagers when we built a greenhouse out of window frames and old doors. The inside felt tropical, especially when we sprayed water on the jungle plants.

Our orchids, bromeliads, and tropical ferns (aerial plants) intrigued us. As a kid, I learned that plants drink water and nutrients through their leaves.

Fast forward to 30 years later, now with young kids of my own, I wanted my children to eat fresh veggies daily. How can a Dad keep veggies fresh on the table?

With my botanical experience as a kid, it seems only natural that I would come up with something like a VeggiDome. The kids grabbed

veggies throughout the day and we added new vegetables all week long.

I could influence healthy eating by creating that tropical feeling, in my kitchen.

MIND & MOOD

WHAT IS LAUGHTER YOGA? Laughter yoga is an exercise program that combines laughter exercises with yoga breathing techniques (Pranayama).

The guiding principle behind laughter yoga is the scientific fact that the body doesn’t know the difference between fake laughter and real laughter, and gets the same physiological and psychological benefits from pretending to laugh. Since depression robs us of our ability to tap into our sense of humor, this is good news for anyone suffering the blues.

NORMAN COUSINS DISCOVERS THE POWER OF LAUGHTER: When Norman Cousins cured his rare, incurable illness with a strict self-imposed regimen of Vitamin C and daily laughter, and detailed the results in his 1979 book, Anatomy of an Illness as Perceived by the Patient, it launched a flurry of interest in the medical world. Clinical research has shown that laughter lowers the levels of stress hormones in the blood, releases positive mood-altering endorphins, oxygenates the body and brain in the same manner as aerobic exercise, and strengthens the immune system. It also has the power to strengthen relationships, and boost one’s sense of hope and optimism in difficult times.

THE BIRTH OF LAUGHTER YOGA: Cousins’ birthing of the idea of laughter therapy took root in the imagination of a physician in Mumbai, India. Madan Kataria,

MD started a “laughter yoga” routine for his depressed patients, and the practice became a public contagion as wellness seekers began gathering in parks in large numbers for early morning laughter yoga sessions.

WHERE TO LEARN: Pre-Covid 19, there were over 20,000 free social laughter clubs in over 100 countries around the world, as well as laughter yoga programs in facilities such as senior centers and assisted living, schools, companies, police departments, and prison wards.

WorldLaughterTour.com was started by Steve Wilson, who discovered Madan Kataria in India and brought this movement to the U.S. As with everything else, many laughter yoga programs continue in the virtual realm these days. Google “laughter yoga near me” and you will find plenty of online meetups to tap into, or attend Dr. Kataria’s free online zoom sessions: www.laughteryoga.org and you can see some of his exercises on Youtube HERE Zoe Haugo is a dual Canadian-American citizen, Certified Laughter Leader, aspiring clown, and poet, with a degree in Humanistic Studies from McGill University. She has been living in Decatur, GA since 2001, and is currently studying mime with Atlanta’s Gateway Performance Productions.

Plant-Based Spotlight

|

53

COOKING TIPS

For People Who Don’t Like To Cook! with

Dilip Barman, the host of So Many Cooks in the Kitchen

Dilip Barman has been involved with plant-based eating for decades. In addition to being one of the Hosts of the Plant-Based Network’s So Many Cooks in the Kitchen, he is a Food for Life instructor, and hosts the largest all vegan Thanksgiving through the Triangle Vegetarian Society.

Dilip is proud never to have repeated a meal for his wife in over sixteen years (at least 5000 meals, by our calculation), so he knows how to throw together a meal without recipes! We wanted to know what advice he has for people who don’t like to cook… but still want to serve healthy meals.

Dilip, do you have any good tips for people who don't like to cook?

I guess you have to look at what your objective is. And if your objective is purely functional—and you just want to eat and you want to eat healthy foods—then one option is to come up with a rotation of six or seven different dishes that are super easy.

And just do them all the time.

But my number one piece of advice is get an electronic pressure cooker like an Instant Pot, because then it's so easy and it's so cheap. You can get a pressure cooker for about $100 or less. Then once you have your pressure-cooker, you can make yogurt for pennies. I just made yogurt today and you can make soy yogurt or other kinds, and it's really good—it's as good as Dannon!

[CLICK HERE] to watch how to make yogurt

54

|

JANUARY - FEBRUARY 2021

It's really easy, as I said, and the reason that I make my own yogurt is I used to buy yogurt, and we like organic and we like flavored yogurts.

The flavored yogurt had lots of sugar and they weren't organic. But they were very tempting, like blueberry yogurt or mango. So now I make my own and I can add whatever I want.

It tastes sweet and it's very low in fat—I often add maple syrup or blueberries, and it’s really good.

That’s a fantastic tip, because many people can't get unflavored vegan yogurt at all, and some recipes call for it.

And our friends who are still eating animal products—they can also make yogurt. But it's harder because then you have to first kill all the germs — and as vegans, we don't have to worry about that—the Instant Pot will handle it. If you're eating animal-based yogurt, you have to first go through a cycle where the pressure cooker goes up in temperature and brings it to a boil—then you have to let it sit for a few hours and then you add the culture.

For those of us who are vegan, all you have to do is put the milk in, add your culture and press a button—and you're done! No germs to kill.

Another thing if you don't like cooking: if you have an Instant Pot, cut up some tofu—and if you say, I'm too lazy for that—then you buy the Nasoya or other brand of precut tofu.

So you literally throw some tofu in and you chop some asparagus. You're too lazy? You get some frozen asparagus and you throw a couple other vegetables in—frozen or fresh— and you cook it for zero or one minute.

Zero minutes means come up to pressure and then turn it off and that's it. So if you have frozen ingredients, you can prepare your dish in 30 seconds, maybe a minute, and then press a button. Come back about five, six minutes later and dinner's ready!

The other nice thing about these electronic pressure cookers is they're so safe. I tell my students not to leave cooking devices unattended except for the Instant Pot. That's one of the very few counter-examples. It's perfectly safe. Nothing should go wrong, but if anything does, it has an electronic code and will turn off.

you’re done with breakfast, throw in some vegetable scraps, water and whatever else you want, and set the cooker on the soup setting.

And then when lunchtime comes around, just open the pressure cooker and you're ready to go!

Another thing you can do with a pressure cooker: put some squash in—some really tasty kabocha OK, you’ve sold us! squash, butternut squash or There are a lot of I love delicata parents at home with squash. And their kids right now a you don't have lot more often during to do any prep. the time of day that they You just rinse would have normally the squash been in school. So do uncut, put it in you have any lunch and your pressure snack ideas for them? cooker for eight to ten Our So Many Kids in minutes. And the Kitchen show has CLICK HERE TO then when ideas—but if you have SHOP FOR YOUR lunchtime an air fryer, I love air INSTANT POT comes around, fried tofu. It's so easy, you cut it in fast and tasty. You just half with a slice some tofu reasonbutter knife and it's very tasty. One ably thick, maybe half inch thick or thing that I like to have around is three fourths of an inch thick. In a tortillas. When you're hungry for bowl, put in some nutritional yeast, lunch, warm them on the flame or in a little salt, a little sesame seed, a the toaster oven (or not at all), put little garlic powder, some breadsome leftovers or some hummus crumbs. If you have any cornmeal and vegetables on them, maybe just take the tofu, dredge it front some beans—either canned or and back and put it in your air fryer freshly-made, add some salsa, and at 350 degrees for like four or five that’s it! Pretty filling. minutes. And it's really good. No added fat, crispy, tasty, quite nice.

OK, thank you so much—these were If you like some spice, you can add some great tips—but I know you some jerk seasoning. have many more in your shows!

If you have a pressure cooker, you can also try this quick tip: after

EXPERIMENT WITH DIFFERENT VARIETIES OF WINTER SQUASH

BUTTERCUP

HUBBARD

BUTTERNUT

DELICATA

KABOCHA Dilip is on the advisory committee of Plant-Based Network and the advisory board of Piedmont Farm Animal Refuge, a “Vegan Information Point” and Speaker Bureau member of the American Vegan Society, and is North American representative of the International Vegetarian Union. He blogs about his plant-based creations at dilipdinner.blogspot.com, tweets about whole food plant-based eating and nutrition @dbarman, and maintains the Triangle Vegetarian Society facebook page.

He is also Executive Producer of the film “Code Blue” that shows how lifestyle choices can profoundly affect health; the film had its international release on May 26, 2020.

Plant-Based Spotlight

|

55

YUM!

join the plant-based recipe club for free!

• G et access to fresh and delicious plant-based recipes • N ew plant-based recipes submitted every two weeks • T ips from top chefs and best-selling cookbook authors • I nvites to online classes taught by amazing cooks • S pecial offers and discounts

VISIT US AND JOIN TODAY

www.PlantBasedNetwork.com Have a recipe you'd like to share?

CLICK HERE

56

|

JANUARY - FEBRUARY 2021

TO FIND OUT MORE, GO TO shroomeats.co

Winter

HOME SOLUTIONS

diffuser recipes

KEEP YOUR HOME SMELLING FRESH WITH SAFE AND NON-TOXIC ESSENTIAL OILS*

Try some of these essential oil blends in a diffuser, or simply mixed in a misting bottle with water. They can help support mental clarity along with your immune system.

FOCUS

🤓

6 drops Peppermint 3 drops Rosemary 1 drop Lemon

RENEW

🤗

INHALE

3 drops Lavender 2 drops Cardamom

4 drops Grapefruit 4 drops Tangerine 2 drops Juniper

FRESH

😘

LOVE

2 drops Sandalwood 1 drop Clary Sage 1 drop Geranium

3 drops Lime

1 drop Fennel

🥰

3 drops Ylang Ylang

3 drops Tangerine 2 drops Ginger

😊

3 drops Eucalyptus

CALM

😴

4 drops Bergamot 2 drops Vetiver

2 drops Lavender

* ALWAYS USE HIGH-QUALITY OILS 58

|

JANUARY - FEBRUARY 2021

Plant Based Events is gearing up for an incredible 2021!

Coming this winter are some exciting virtual events, including several the Plant-Based Network is proud to be co-hosting! "Our goal is to host a virtual event every month," Director of Events, Helene Greenberg said. "It's an exciting time, and being able to pivot to produce events virtually is going to be a gamechanger in the event industry."

C O M IN G S O O N LIVE Musical Cooking Class with PBNet host

MOST EVENTS ARE

FREE!

Gabrielle Reyes

every Saturday

• So Many Heart-Healthy Foods!

Fb Live Event by PBNet show So Many Cooks in the Kitchen

Saturday February 6

• Valentine's Party for Veg Singles

by Find Veg Love

Sunday February 7

• 80’s Dance Party

with added 70’s!

by Farm Animal Rescue (Australia)

Saturday February 13

Winter Cooking

Fb Live event by PBNet show So Many Kids in the Kitchen

Saturday February 20

• Go Healthy LIVE

by Linda Middlesworth and Plant-Based Network

Saturday February 28

• Raw Food Yoga Retreat

by Karen Ranzi and Plant-Based Network

Saturday/Sunday March 20-21

Beyond Animal Is A Digital Platform Whose Aim Is To Accelerate The Growth Of The Vegan Economy An Ethical, Cruelty-Free And Sustainable Economy Which Is Free Of All Animal Exploitation.

This encompasses a wide range of activities, tools and resources built onto the platform, by providing networking, resources, and investor matchmaking for a fast and efficient fundraising process.

Humanity Network

Sustainable FinTech Explore More About Us Here

www.beyondanimal.com

Ethical Supply Chain

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.

EatMoveRest Get healthy by going back to the basics of eating, moving, and resting with Dusty and Erin 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—but full of color, abundance, and energy!

60

|

JANUARY - FEBRUARY 2021

STREAM and WATCH NOW INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! 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.

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.

Plant-Based Spotlight

|

61

TV SHOW GUIDE 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.

The Vegan Cupid Dating Show Join Karine Charbonneau, the Vegan Cupid, and her amazing eligible vegan bachelors and bachelorettes LIVE, in a fun, safe way, all in the name of love. The best part? YOU get to be part of the action!

NEW!

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

COOKING • TRAVEL • HEALTH • FITNESS • MUSIC • FAMILY • EDUCATION and MORE!

62

|

JANUARY - FEBRUARY 2021

STREAM and WATCH NOW INTERNET

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.

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.

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 gluten, dairy, soy, corn, hydrogenated oils, added sugar and preservatives.

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!

Plant-Based Spotlight

|

63

TV SHOW GUIDE

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE! So Many Kids in the Kitchen Watch 8-11 year-old (and 4 year-old on occasion) whole food plantbased 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.

Feed Earth Spirit Follow journalist and environmental activist Angela Jelita on her journey as she bridges her passions of food, the environment, and living with a deeper connection to consciousness.

64

|

JANUARY - FEBRUARY 2021

find us on :

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

INTERNET

🤔💡🎬

HAVE A SHOW YOU'D LIKE US TO CONSIDER? We'd love to hear about it!

Go to plantbasednetwork.com/pitch-a-show

Cooking with Barry

COMING SOON!

Join Barry the Vegan as he shares his love of plant-based food and new experiences! Barry knows first-hand the transformational power of food and is on a mission to show you how delicious a plant-based diet can be.

More than just a cooking show, “Cooking With Barry” will be packed with interviews, celebrity appearances, nutrition & medical experts, and much more, all in his unique and fun “Barry the Vegan” style.

Rated V Plant-Based Dining Want to know where the best vegan-friendly cities in Europe or the US are?! Or learn how to make easy vegan recipes and more about the plant-based lifestyle? Join Eunice Reyes as she shows where you can eat some of the best vegan food around the world, enjoy city guides, learn new recipes and listen to vegan product reviews.

It's All About the Flavor Learn how to coax the maximum flavor from plants and build complexity by combining them in ways that deliver over-the-top textures, smells and tastes. Chef and cookbook author Robin Asbell demonstrates how to make all your meals more flavorful.

Plant-Based Spotlight

|

65

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

SIGN-UP FOR THE PLANT-BASED NEWSLETTER TO FIND OUT WHEN OUR NEW SHOWS LAUNCH!

TV SHOW GUIDE

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

Duo Gooders With a love for animals and the planet, mommy and daughter DUO GOODERS, Allyson and Shayler, report on how people are inspiring communities and making a difference now and for future generations.

Jazzy Vegetarian Busy home cooks, rejoice! Jazzy Vegetarian, Season Five highlights tasty, plant-based meals. From Sunday Brunch—to a Garden-Fresh Dinner—to a Chocolate Extravaganza, Taste award-winning host Laura Theodore—with help from celebrity guests like Lidia Bastianich, Rickey Medlocke, Julieanna Hever and Victoria Moran—shows viewers how to cook healthy, delicious vegan food for family and friends!

The Sarina Farb Show

COMING SOON!

Curious how plant-based diets are political? Join Sarina Farb as she breaks down the latest news and updates about what policies, laws, and regulations are being passed in food and agriculture realms and how they impact our health, animals, and the environment.

66

|

JANUARY - FEBRUARY 2021

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

SPOTLIGHT INTERVIEW with

Gerardo Velez:

Rock and Jazz Legend There’s a little concert you might have heard of, the 1969 Woodstock Music Festival, attended by more than a half a million people. When Jimi Hendrix took the stage and pointed to the crowd of thousands, sitting right behind him was his percussionist, Gerardo Velez—an incredible musician/dancer/singer who became a choreographer, a music, event and charity producer and entrepreneur­—and now: HEALTH AND FITNESS PROGRAM CREATOR.

Gerardo, you’ve been plant-based for more than four decades. What brought you to this kind of diet and lifestyle?

What are some quick tips for staying healthy and energetic?

FOOD

I’ve spent 65 years of my life dancing, playing • Eat breakfast like a king, lunch like a prince and performing professionally. The reason I got and dinner like a beggar. I personally eat five so heavily involved with taking care of or six meals a day because of my myself is because I had a ‘misspent blood sugar.

7 Grammy youth’ that was very unhealthy. So • Eat beans. I have rice and beans Nominations back in 1975, I readjusted my life to a three times a week, including • much healthier lifestyle, and I’ve been organic lentils.

6 Gold and basically plant-based for 46 years now.

Platinum Over the years I have developed my • Juice a lot. Sometimes I will juice Recordings own philosophies on health, nutrition, every day, and then other times it's • knowing your body type, and what just every other day.

Percussionist it takes to do 2 to 3-hour shows just • Stay hydrated for mental clarity, on over 200 about every night for 40 years! cleansing organs, and nourishing

celebrity

In fact, due to all my traveling as a your bones. I like warm lemon recordings musician and performer, I developed water in the morning, which takes a plant-based program called Fitness away all the phlegm and stuff On the Go, which can be done anywhere such that you've created in your system as the airport - or even just in your hotel room. overnight and gives you a bit of a I also developed an advanced fitness program, natural sugar boost. which includes weight training and yoga, called EXERCISE V-Strong Fit. Everything is based on my “holy • Focus on balance. One starts to lose their trinity” - food, exercise, and rest… and repeat! balance as they get older and their cognitive editor’s note: we’ll be sharing some tips from gerardo's sensors in their body start to go, so I work a programs in future spotlight issues!

68

|

JANUARY - FEBRUARY 2021

❝

It was my first professional performance (on my birthday) and 'I' was playing with the greatest guitarist in rock and roll history: Jimi Hendrix!

What a weekend!

— Gerardo Velez

lot on flexibility. That's something we need to really spend time on, and basically that's what yoga is—flexibility and centralizing your energy.

• C ardio is energy! It’s the official "C" for whatever you do.

• L et more oxygen into your brain and muscles in order to function better for whatever you do through the course of your day. For instance, while on a break, do some stretching and breathe.

Touch your toes and breathe. Lean from side to side and breathe again!

REST • D on’t deprive yourself of sleep. REM sleep is prime calorie-burning time.

• U se focus techniques. Create your mantra, and adjust your mantra and expectations as needed.

"BEING AT THE RIGHT PLACE AT THE RIGHT TIME" has guided Gerardo's legacy in life.

Mr. Velez went on to perform with such luminaries such as David Bowie, Elton John, Stevie Wonder, Destiny's Child, Stevie Nicks, Mick Fleetwood, Chaka Khan, Marc Anthony and countless others… and was a founding member of the Best-Selling Contemporary Jazz Group of all time, Spyro Gyra.

Plant-Based Spotlight

|

69

With the new year just beginning, many people have resolutions focused on getting healthier and happier, but with 2020 having been so depressing, people are finding it hard to get motivated. What advice would you give to them?

Age 33

Actually, I’d like to share a poem of mine that helps to motivate me and might help put the new year in perspective.

THE CYCLES OF LIFE The cycle of life is never to live life again, and again every 10 years or so we all say, Yes! This must be reset…

Bad things need to be corrected, but we just debate our fate, till nothing gets done or complete,

Age 73

It can just creep into our bones Change remains constant in our brains— hurry, stress, tension, and failure are all part of the game All that IT does will be reborn, into a different shape of mind, body, and soul!

Morning Light starts anew…

Perhaps this is the day to change everything about me that I ever knew.

The past is done with countless mistakes, the present is carving new lines on my face…

The future is where I gather all my skills to triumph above all of life's ill's…

Photos of Gerardo, taken 40 years apart, showing the success of his fitness routine!

His plant-based fitness program, Fitness On the Go, can be done anywhere when traveling—such as in the airport or hotel room—or in any small space (think apartment!). He also developed an advanced fitness program that includes weight training and yoga, called V-Strong Fit.

Gerardo Velez Productions (GVP) has been producing hundreds of shows and events nationally and internationally since 1981 creating events, galas, concerts, festivals for notable clients as the New York Stock Exchange and Time Warner. Mr. Velez has collaborated with President William Clinton, Mikhail Gorbachev, Secretary of State Hillary Clinton, Queen Nora, Lady Ferguson Duchess of York, Dan Rather, Michael Jackson and other world leaders in his legendary charitable works.

70

|

JANUARY - FEBRUARY 2021

The Business of Gratitude – steven a. littlefield Being an entrepreneur isn't easy. Have you or someone you know ever been frustrated because “life” just isn’t going your way? You are not alone. This book shares with you the system that Steven A. Littlefield implemented to grow a multimillion-dollar business. This simple system when implemented will not only grow your business, it will improve your relationships with others you interact with including your friends, family and work associates.

Order the Business of Gratitude and learn how to change your mindset and change your life.

CLICK HERE TO PURCHASE AND CHANGE YOUR LIFE TODAY

NEVER STOP LEARNING

SIGN UP FOR YOUR ONLINE COURSE TODAY AT: PlantBasedLearning.com

Plant-Based Learning Offers a Variety of Online Courses, Including: HEALTH • SUSTAINABILITY • COMPASSION

CELEBRATE THE PLANT-BASED LIFESTYLE!

B E C O M E

A

P L A N T - B A S E D

Whether you love the plant-based lifestyle or are just curious, we invite you to explore our website, www.plantbasednetwork.com­ —your hub for plant-based living!

You will find great plant-based and vegan recipes in our Plant-Based Recipes Club, local and online Plant-Based Events around the world, interviews, transition resources and much more!

F A N

FANS CAN ACCESS:

RECIPES

COURSES

EVENTS MOVIES

TV SHOWS

RESOURCES

TO LEARN MORE, VISIT: www.PlantBasedFans.com

PODCASTS