Volume 1, Issue 3
plantpure M A G A Z I N E
Food Fight The battle over
U.S. dietary guidelines
Simplify with Smartphone Apps Prescribing Plants in Cattle Country
~what we eat matters~
from the publisher
Leaving No One Behind
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photo: iStock/worklater1
he movement to create a plant-based world is gaining momentum, but is still very early in its genesis. It has not substantially penetrated the mainstream, and just as important, it has not delivered the life-transforming power of plant-based nutrition to those who need it the most. I have been involved in the wellness industry in one way or another for the last 30 years and have lost track of the number of times marketing consultants, investors, or business partners claimed that a health-promoting business model could work only if targeted to a particular demographic: the more formally educated, affluent subset of our population. I have never bought into this myth, which is why we are building our organization around the idea of affordable foods, and developing strategies targeted to the lowest income members of our society. We will soon launch the first of these strategies.
Specifically, we are introducing a new product line composed of dry starter packs that can be used to quickly prepare delicious, fresh, plant-based meals. And we will waive 100% of our profit margin on these products when selling to people receiving SNAP benefits (food stamps). Our co-packing partner, Food for Health International, has also agreed to waive its profit margin on these sales. We estimate that consumers receiving SNAP benefits will be able prepare a pound of food (including the veggies and starch base), for $1.50 or less. Importantly, we have figured out that we can use EBT card readers to take payment from these consumers, and we will engage with faith-based partners to provide this option. We will also work with these partners to develop strategies to bring this food option and the empowering message of plant-based nutrition into low-income communities. And when we see strategies working, we will share information on these best practices with the rest of our network. I believe this is the most effective way to solve a social problem, by involving people at the grassroots level, empowering them to take action, and then sharing with everyone else information on what is working. No government bureaucrat or group of bureaucrats could ever compete with the power of such a collective mind—a mind created from individual initiative and shared experience, and rooted in the reality of the communities in which we live. The idea of a social movement is not genuine if it doesn’t involve all of us. Here at PlantPure, we will leave no one behind.
Nelson Campbell CEO & Publisher
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from the editor in chief
Making Healthy Choices Easy
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ver find yourself in the situation where you are quite hungry and finding something whole and healthy to eat feels impossible? Over my 20-plus years of being plant-based, I have faced this time and time again. I now think of it as something of a challenge. It used to be that good advance planning and a willingness to take charge of your own food preparation were the only reliable solutions. Today, we have so many people trying to make finding whole, plant-based foods easier, from app developers to hospital food purveyors and consumer health organizations to food policy advocates. In this issue, we highlight some of these stories. Stories about how to make the healthy choice— whole-food, plant-based eating—the easy choice. Advance planning is still helpful for warding off hunger emergencies. You can easily keep a few simple “emergency foods” on hand for the day when you forget your lunch or don’t have time for dinner before heading out to exercise or to an evening meeting or another engagement. I keep a box of good-quality oats, some unsweetened applesauce cups, and individual serving dried fruit and nut packs in my desk. If you have access to a refrigerator where you spend your days, you can keep fresh foods on hand, like carrots, fruit, a bag of cut vegetables, whole grain bread and hummus, or cucumbers and tomatoes. Another helpful trick is to keep a healthier snack in the car for those times when you get stuck in traffic (e.g., local vegan crackers, a bag of organic popcorn, whole grain fig bars, etc.) On your car routes most traveled, learn where the restaurants are that offer healthy choices—Chipotle, Moe’s, or even a Taco Bell bean burrito (hold the cheese and add lettuce and tomato) will calm even the worst hunger pangs. Japanese and Thai and sometimes Chinese restaurants often offer delicious, whole-food, entirely plant-based options. Watch for grocery stores on car trips as well. Numerous travel apps (e.g., iExit
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and RoadAhead) can be utilized to find life-giving food while on the road. Visiting a new city? Find the best plant-based restaurants with websites like Happy Cow, or search the web for vegetarian or vegan restaurants in the city you are visiting. Grocery stores have so many ready-to-eat options at lower-than-restaurant prices these days. Check out the prepared fruits and vegetables in the produce section, hot bars, and the ready meals in the refrigerated section for a quick, whole-food meal to go. Another great option, whether on the far side of your hometown or away from home, is to use the smartphone apps available at your fingertips to support plant-based eating (see “Simplify with Smartphone Apps” on page 6). The best news, though, is that organizations like PPN and PCRM, among others, are working hard to make change at the institutional level. Learn more in our Pod feature about the efforts of medical professionals in Midland, Texas, to bring plant-based healing to patients, visitors, and hospital staff. PCRM, Dr. Greger and many other plant-based nutrition experts work tirelessly to advocate for healthy, plantbased nutrition recommendations in federal nutrition policy. See the feature on page 14 on food fights at the congressional level in the revision of the dietary guidelines for Americans. So, please reach out, take a helping hand or purchase an app, and enjoy your increasing ability to make a healthy choice any time you are hungry in any setting. Wishing you a happy, full tummy and the best of health,
Amy Joy Lanou Editor in Chief
table of contents Publisher Nelson Campbell Editor in Chief Amy Joy Lanou
6 Simplify with Smartphone Apps
Check out these apps for everything from finding vegan ingredients and selecting the best produce to cooking up plant-based recipes and learning about GMOs.
8 A Doctor’s Calling
Yami Cazorla-Lancaster uses her training and knowledge to form a Pod group, reaching out to her community about the benefits of a plant-based diet.
Editor Whitney Campbell Food Editor Kim Campbell Copy Editor/Designer Amy E. Bissinger
10 Prescribing Plants in Cattle Country Dr. Staton Awtrey and his wife, Blythe, run the Plant Strong West Texas group, bringing plant-based eating to the heart of cattle country.
14 Food Fight
4 My PlantPure Story
Mark Vinci steps up his game by transitioning to a whole-food, plantbased diet.
16 Local or Organic?
We tackle the common question of whether it’s better to eat local or go organic.
17 Kim’s Kitchen
Your monthly serving of culinary inspiration from Food Editor Kim Campbell
Amy Joy Lanou discusses the quest for health-promoting U.S. dietary guidelines.
on our cover Herbs add flavor to almost every dish, and many are easily grown in containers on a patio or windowsill. Experiment with fresh herbs for a summery, straight-from-thegarden taste. Photo: iStock/karandaev
The information presented in PlantPure Magazine is meant to be informational, educational, and inspirational, and is not intended as a substitute for personal advice or instruction by your health care professionals. Do not ignore advice from your health care professionals because of something you have read in this magazine. All opinions expressed are solely those of the writer(s), submitter(s), or quoted source(s), and do not necessarily reflect the opinions of the magazine, its staff, its sponsors, its advertisers, and/or PlantPure Inc. PlantPure Magazine is not responsible for unsubstantiated claims made by recognized authorities, nor is it responsible for any claims made by advertisers in ads. Although the information within is carefully checked for accuracy, PlantPure Magazine, PlantPure Inc., the writers, contributors, advisors, sponsors, and any agents otherwise attached to the publication shall not be held responsible or in any way liable for any errors, omissions, or inaccuracies, either written or implied, for any reason whatsoever, including negligence. Unless otherwise stated, all information included is the property of PlantPure Magazine and cannot be used, copied, or reprinted without express written permission. PlantPure Magazine is a publication of PlantPure Inc. and is published monthly, for distribution in the United States only. PlantPure Magazine, 101 E. Clay St., Mebane, NC 27302 USA. ©2016 PlantPure Inc.
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my PlantPure story
Game On! by Whitney Campbell
Mark Vinci steps up his game with a transition to a whole-food, plant-based diet.
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ark Vinci is a member of Jeanne Schumacher’s Pod group, Plant Power. We first heard Mark’s story through Jeanne (featured in the May issue of PlantPure Magazine), who told us about his amazing health transformation and his passion for a WFPB diet. Mark stumbled upon the diet by chance, and at 53 years old, he has taken an entirely new path that has turned his health around for the better.
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photo by Mark Vinci
PlantPure Magazine: What was the turning point in your life that made you decide you wanted to try a plant-based diet? Vinci: I’ve had weight problems most of my adult life, up and down. At the time I was feeling very unhealthy, out of breath, and had gained a lot of weight. The real turning point was actually when I met Jeanne Schumacher. It was a nice day one Saturday, when I had some spare time (which I’d been lacking in) and decided to go to the gym. I went to play racquetball, and after playing one game, I was dead tired and worn out. While I was sitting, Jeanne came upon me and asked me if I’d like to play. I told her I was too tired, and I must have said no three or four times before she finally convinced me, so I caught my breath and said OK, let’s play. While I was playing with her she mentioned what she does, and I mentioned I was looking for a new routine. She asked me if I would come to one of her meetings, and I did. Before attending the meeting, I watched Forks Over Knives and PlantPure Nation, and I was amazed.
I’ve attended three or four of her events since then. She’s a great person, very sincere in what she does, and she convinced me. PlantPure Magazine: How do you feel now compared to the way you felt before? Vinci: I just turned 53, and have had diabetes since I was 37. During the past seven or eight years, the biggest side effect was difficulty waking up in the morning (similar to an alcohol hangover). Basically the combination of all the food I ingested throughout the day and the medicine I was taking was causing a horrible sugar low in the morning. Now I jump right out of bed and feel like I did when I was a teenager. It’s been roughly six weeks, and the difference is unbelievable. It’s like night and day. PlantPure Magazine: Any changes in cholesterol, blood sugar, weight, etc., you’d like to share? Vinci: At this point, the numbers speak for themselves. In one month, my diabetes and cholesterol medications were cut in half. My cholesterol went from 163 to 99 in one month. My doctor was amazed; he said normally in that short period of time numbers just don’t change that fast. I lost 15 pounds in the first month. My triglycerides went down; really, everything went down. PlantPure Magazine: What was the hardest part of your transition? Vinci: Doing the dishes! I didn’t cook for myself often and ate out a lot. Now I’m cooking 95 percent of the time. I’m shopping a lot more often, cooking a lot more often, and doing a lot more dishes. This is all a lot more than what I used to do, so finding the time is probably the hardest part. The slow cooker has become my best friend—I cook overnight a lot, so it’s ready when I wake up. PlantPure Magazine: What was the easiest part of your transition? Vinci: Not having to make as many choices—I no longer have to choose between chicken, beef, or fish, oil, and dairy. But I think things have become more interesting. I never realized that there were so many options on a diet like this. I went to one of Jean’s potlucks yesterday and had black bean sushi and it was excellent! PlantPure Magazine: Have you discovered any tricks for making it easier to eat plant-based?
Vinci: The biggest thing I’ve learned is to pre-plan and prepare meals in advance (when I cook a soup or stew, it’s usually good for four to six meals). You’re going to be tempted the most when you’re hungry, and more likely to eat something unhealthy; always having food with you on the go and your staple ingredients around the house (carrots, potatoes, beans, vegetable broth) is important. As long as you have all of these items in your house, you’ll never have a problem; you can always whip up something. PlantPure Magazine: You mentioned you have three children. Have they joined you at all in the diet? Vinci: They’re starting to get into it more. My 9-yearold daughter helped me make the white bean vegetarian chili that I brought to the potluck, so she’s enjoying some of the cooking. With the kids I use a lot of portobello mushrooms to substitute meat. If kids taste something good and end up liking it, that’s the best way to get them to try more. PlantPure Magazine: Do you have an exercise routine you follow? Vinci: As the weather’s gotten nicer, I enjoy walking outdoors, and I play racquetball two to three times a week, which is great exercise. Jeanne wears a pedometer, and says she can get up to 4,000 [steps] just from one racquetball session! PlantPure Magazine: What are some of your favorite dishes/recipes? Vinci: Years ago I had a personal trainer who was Italian, and he taught me to boil broccoli raab and drink the broth as tea. It’s very refreshing, both chilled and hot, and there are tremendous amounts of iron in it. I drink it straight and think it’s delicious, but for people that find it too bitter, I would recommend squeezing a bit of lemon juice in it. I also use it as a base for my soups, adding fresh diced tomatoes, vegetables, and usually some kale or leafy green. PlantPure Magazine: What advice would you give to other people thinking about adopting a WFPB diet? Vinci: It’s not as hard as you think. I think that’s one of the key things. People make excuses not to do things. The biggest thing is to get started. Once you get started, it may not be for everybody, but you can’t knock it until you try it. I’m 53 years old, which is a lot of meat-eating years to just stop. If I was able to stop eating meat after that amount of time, someone half my age can do it too. The health benefits outweigh anything else.
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simplify with
Smartphone Apps
by Amy E. Bissinger photo by Colin Campbell
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martphones seem to be just about everywhere these days, and there are heaps of apps available for everything you might want to do on a screen, from tracking calories and playing games to reading books and watching radar loops. Many businesses and organizations are offering their own as well, designing content and services you can access just about anywhere you go. So it’s no surprise that some enterprising minds have developed apps either specifically geared toward plant-based eating or just plain handy for plant-based eaters to have on hand. We’ve compiled a handful of particularly useful ones below, many of which can be found on PlantPure staffers’ smartphones. Harvest—$1.99 App Store Designed for iOS by developer Sean Murphy, who also works with Love Today Farm sanctuary, Harvest is a sleek, user-friendly app that tells you everything you need to know about anything
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you can grow (and everything you’ll ever find in a grocery store). Harvest will tell you what’s in season based on your location, so you can easily eat seasonally. The app also has information on how to choose the best produce and how to store it for maximum freshness. Each fruit or vegetable’s entry also has information on pesticide residue levels, which is very helpful if you have limited access to organic produce. The best part is you don’t need Internet access or cell signal to access any of the app’s content; it’s all right on your iPhone or iPad. After just a few minutes of swiping through different entries (and there are lots, including some rather unusual items), it’s plain to see why this app has so many stellar reviews. This is a great app to have on your grocery store trips. Substitutions—$2.99 App Store From Gormaya, this app is fantastic for chefs of all levels, but especially those who either like to experiment or who are working out how to take their
family favorites and make them whole-food, plantbased. The app has a section specifically for vegans, so you can see what else works in a recipe instead of eggs or beef, etc. For those with nut allergies, Substitutions has you covered too; there are lots of alternatives. This app even helps those with health conditions such as migraines or gluten sensitivities avoid potential triggering ingredients and offers possible alternatives. So whether you’re simply out of cashews or your partner can’t do gluten, this app is super useful. Also, check out its sister apps, Conversions and Cooking Times. Conversions is especially helpful when you find yourself picking through your grandmother’s recipe box trying to figure out how to make her favorite blueberry cobbler plant-based. Forks Over Knives—$4.99 App Store and Android Market This app is as beautiful as it is functional. Perfectly styled images of mouthwatering dishes accompany each recipe, and there are plenty of them—well over 200, with more added weekly (and you can opt to get notified when new recipes are added). Each dish has several tabs, splitting ingredients and instructions so you can easily select either one for a full-screen display. The app also has a shopping list feature; you can add a recipe’s ingredients to your shopping list with a tap, and items on the shopping list can be sorted by aisle or recipe, ensuring that nothing gets left out. The landscape view option is great for those who use their iPads as cookbooks. This app is a little pricier than some, but a good option for both veteran vegans and those new to plant-based eating. Happy Cow—$3.99 App Store and Android Market This app is a little on the pricey side, but it packs a lot of information and is great for vegans who travel frequently. Want to find a vegan (or vegetarian) restaurant in your town, or the city your conference is in? No problem. The app lets you save favorite restaurants and even displays restaurants with veg options. Happy Cow also lets you search for health food stores, which is particularly useful if you’re in need of a particular ingredient or you left part of your travel kit at home. The interface is clean and simple, and it’s easy to find
stored favorites, search for a particular restaurant, or browse nearby options. Restaurants are clearly marked so you can easily tell whether they’re vegan, vegetarian, or mainstream with veg-friendly options. This app is definitely worth adding to your smartphone. VeganXpress—$1.99 App Store Perfect for vegans with omnivorous friends, this app lets you find veg options at more than 100 common chain restaurants, such as Chili’s, Olive Garden, and Applebee’s, so you never have to pick at a wilted iceberg salad again. Its clean design lets you find different options quickly, and bonus: There’s also a vegan alcohol guide, covering beer, wine, and liquor, so you can ensure your libations are as clean as your meal. Another great feature of VeganXpress is its list of vegan snacks, candy, and other foods, great for when you need to grab a quick bite or you want to indulge a little. The app’s creator, Brandon Berger, is actively soliciting info on more restaurants, including international options, so look for VeganXpress to keep expanding its offerings. True Food—free App Store and Android Market The Center for Food Safety brings us this app, which is a great guide to foods that contain genetically modified (GM) or genetically engineered (GE) ingredients. If you’re just making the transition to a wholefood, plant-based diet, or you’re buying food for family members who aren’t 100 percent plantbased, and GMOs are a concern, you’ll want to download this app (search for “Center for Food Safety”) and do some reading. The best feature of this app is its supermarkets and GMOs list: It gives you a rundown of most of the common chain grocery stores and shares with you whether the chain’s private labels contain GMOs. This app isn’t the flashiest one out there, but it does have a lot of good info, particularly in the What’s New section, a newsfeed on food policy, agriculture, and food safety stories. Did we miss your favorite app? Let us know! New apps become available every day, so we’re guessing this is one topic you’ll see again.
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A Doctor’s Calling by Whitney Campbell
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ami Cazorla-Lancaster is a pediatrician, Food For Life instructor, and health and wellness coach who recently opened her own micro practice, Nourish Wellness, in Yakima, Washington. Yami started Nourish Wellness because she wanted to to spend more time talking to families about nutrition and lifestyle, and how these choices may affect longevity and well-being. She joined PlantPure Nation in January 2016 and runs a successful Meetup group, Vegetarians of Yakima, which she founded several years ago. The group, which has grown to almost 150 members, is now part of the PlantPure Pod network. The group gets together at least once a month, and usually two or three times a month. They hold potlucks, screen documentaries, and even host a book club focusing on health, ethical, or environmental issues relating to plant-based nutrition. They recently had an event at a restaurant in Yakima, which served a five-course, “prix-fixe” plant-based dinner. She says her group members are excited and want to learn more about nutrition and how they can cook this way. Yakima is an agricultural area of about 75,000 residents. Yami calls the area very “essential Washington.” Most of the apples sold in the U.S. are in fact grown in the Yakima Valley. This means lots of migrant farmworkers are employed for production, and their presence has
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increased the medical needs of the population. Yakima also has the highest fast-food restaurant per capita ratio in the area, and it has been labeled as one of the most obese cities in the U.S. Yami says, “There are a lot of things that need to be worked on, but I have hope that eventually we can work toward being one of the blue zones [areas known for being health and longevity hotspots].” The Vegetarians of Yakima, however, aren’t the only group embracing a plant-based diet. As a Food For Life instructor, Yami has been teaching the employee wellness program at Yakima Memorial Hospital, and she says the hospital has “really come on board with improving their nutrition, and are now serving plant-based options in the cafeteria.” The hospital recently had the U.S. Humane Society conduct a twoday culinary training for the chefs and staff working in the kitchen. The staff is learning how to make plant-based meals that will be featured in patient, guest, and hospital employee menus. The hospital has doubled the size of its garden and will have its own farmers’ market this summer, open to the community. They’re hoping to integrate plant-based options into their food offerings and increase the amount of fruits and vegetables that people are exposed to, especially patients. Starting a Meetup group was Yami’s third attempt at bringing people together around this message, and she
“If there are this many people interested in plantbased nutrition in a little town like Yakima, they’re definitely out there.”
Vegetarians of Yakima’s annual five-course vegan dinner at Cowiche Canyon Kitchen in Yakima, Washington. photos by Yami Cazorla-Lancaster
Visit the Vegetarians of Yakima on Facebook, their PlantPure Pod page, or their Meetup page.
Learn more about Yakima Memorial Hospital’s plant-based movement and cooking classes.
has helped people she wouldn’t have been able to reach otherwise. To other people starting a group, she says: Don’t give up hope, keep trying, set a positive example, and people will follow. If you want to find a community, just try different angles to find that community. If there are this many people interested in plant-based nutrition in a little town like Yakima, they’re definitely out there. People tend to think that if you’re not in a big city, there won’t be enough interest, but I have people message me every week thanking me for having the group, because they wanted to find like-minded people, or just learn more. As the leader, Yami wants the group to be open, welcoming, and inviting, so that people aren’t intimidated. More than anything, the group has succeeded through being inclusive and welcoming, which is a powerful tool for change.
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Prescribing Plants in
Cattle Count ry photo: iStock/SWCargill
by Whitney Campbell
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n cattle country, a hospital is prescribing plants. Heading this movement are Dr. Staton Awtrey and Blythe Awtrey, MSN, RN. In a recent interview by Texas Public Radio, in which he discusses the hospital’s promotion of a plant-based diet, Staton says, “It is becoming mainstream, and to deny it is just a fallacy. This is coming; we just want to be at the head of the pack.” The interview describes Midland Memorial Hospital as “a major medical player in the heart of cattle country” that has become “the first in the state to buck that culture.”
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Not only are medical professionals at Midland Memorial prescribing a plant-based diet to treat patients, but the hospital is now offering plantbased meals to visitors and staff. Staton, in an interview by The Plantrician Project, said, “The message of a physician being able to cure, rather than just treating symptoms and putting bandaids on disease, is radical.” Following Midland Memorial’s lead, the University of North Texas now has an all-plant-based dining hall. This plant-based movement really started, however, with two individuals who had a passion to unite their local community around a plant-based diet. Staton and Blythe are the leaders of the group Plant Strong West Texas, in Midland, Texas. Blythe is a registered nurse and Staton is a cardiothoracic surgeon—both also have their certificates in plant-based nutrition through eCornell. Together, they have been spreading the message, which Blythe says is “booming and exploding in the community.” The formation of their group, however, began a year ago, when they had Dr. Scott Stoll present the Alive seminar at the First Baptist Church in Midland. The seminar’s success gave them the inspiration and vision for a plant-based community group. Shortly after, they hosted an event for the community with over 100 participants and a successful showing of PlantPure Nation, which included
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“The message of a physician being able to cure, rather than just treating symptoms and putting bandaids on disease, is radical.”
a Q&A with Kim and Nelson Campbell. This screening event, and its positive reception in the community, led them to merge their group with the PPN Pod network. We are fortunate to have Blythe share her thoughts, insight, and advice with us. When describing the early stages of the group, Blythe said their vision was to “have a supportive environment with fellowship.” In fact, this fellowship has grown from around 10 members to over 80. Monthly educational presentations and testimonials have been a major component of these gatherings. Blythe’s advice to others holding educational events and seminars: Know that plantbased physicians at these events are approachable! They’ve had Dr. Caldwell Esselstyn, and his wife, Ann Esselstyn; Dr. Scott Stoll; and Dr. Michael Greger all come to Midland Memorial Hospital for continuing medical education credit, and to speak at seminars.
Blythe and Staton Awtrey, leading Plant Strong West Texas by example. photos by Carlos Madrid
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L A I N O M I T TES Terry Drummer
group member and former patient of Staton’s I had a heart attack last year and almost died. Dr. Staton Awtrey was asked to see me for heart surgery, but I also had pneumonia and was too sick for coronary bypass surgery. After I recovered, I saw Dr. Awtrey in his office. He gave me options for treating my coronary artery disease. The first option was to “cut your chest open with a saw, pull out your heart, put it on the table, take a vein out of your leg, sew it to your heart and stuff it back in your chest.” I know that’s not what he said, but that’s what I heard. Then Dr. Awtrey pulled out a book and said, “or you can change your diet to the one described in this book, Prevent and Reverse Heart Disease.” Now being a fairly smart person, and scared to death, because I have never been cut open, I thought that I could read and follow this book, rather than the other option. So, I chose the book. 12 | PlantPure Magazine
From that time to the present, I have lost 72 pounds. My diabetes, hypertension, and cholesterol have also tremendously improved, and I’ve been able to cut down from 14 medications to just four. My diabetes continues to improve. I did this by following the plant-based diet, and at my last checkup, I was told, “You can do anything you want to, with no restrictions.” My heart is as normal as a 73-year-old lazy man’s heart can be. I had no trouble changing to this diet. I feel much better: no indigestion, more energy, and losing weight like crazy. There is a small problem—my clothes don’t fit anymore! My wife, Sherry, and I attend a group that gets together once a month to eat plant-based meals and encourage each other in the journey. My wife does a great job of making and serving me a great variety of meals that she makes ahead and freezes. Each person is responsible for his or her own health. It may help you and your health to look into this change.
Plant Strong West Texas junior members enjoying a whole-food, plant-based meal.
She also emphasizes the value of making these events accessible for the whole family and getting the kids involved, no matter what their age. Her 5-yearold daughter Lillian has been plant-based for the past four years, and Blythe commented on Lillian’s insistence on being included in the cooking parts of these events. Her enthusiasm illustrates how involving kids in the process of cooking and enjoying plant-based meals teaches them to love and appreciate healthy food at a young age. Their community meals are the centerpiece binding this group together. Blythe describes the testimonies
at these gatherings as “empowering and encouraging for all of us to hear, even me and my husband.” She attributes the success of their group to the “telephone effect”—the more people share, the more numbers just keep multiplying. Restaurants in the Midland area are even getting on board, implementing plantbased options due to the rise in demand. The support generated by Blythe and Staton in Midland, by group members, and by Midland Memorial shows us not only the importance of community, but also that if change like this can happen in cattle country, it can happen anywhere.
A large Plant Strong West Texas gathering and potluck dinner.
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Food Fight
by Amy Joy Lanou
photo: iStock/wildpixel
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The Quest for Health-Promoting U.S. Dietary Guidelines
ver wondered how U.S. nutrition guidance is created? Or why federal nutrition policy such as the Dietary Guidelines for Americans or the foods offered in school lunch programs are so hotly debated? This article will shed some light on these questions, update you on a recent policy fight, and offer actions you can take to advocate for more healthful nutrition policies. No U.S. nutrition policy is more hotly debated than the Dietary Guidelines for Americans. These simple statements, such as “eat a variety foods”1 or “at least half your grains should be whole grains,”2 drive all of the other federal nutrition programs, including school lunch menus, food labeling, the SNAP program, and even foods served in prisons. Because of this broad influence, even small smart changes are fought tooth and nail by food producers, manufacturers, and marketers that might lose market share. For example, the “whole grains” recommendation in the 2005 guidelines resulted in the reformulation of thousands of cereals, snacks, and baked goods so that these food companies could continue to grow their market share. This is how unlikely foods like whole grain Cocoa Puffs made it to grocery store shelves. The Dietary Guidelines were first released in 1980, ostensibly to try to stem the rising tide of chronic diseases. In 1990, Congress passed the National Nutrition Monitoring and Related Research Act, which mandates
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that the Department of Health and Human Services (HHS) and the U.S. Department of Agriculture (USDA) jointly review, update, and publish the Dietary Guidelines every five years. To do this, they are required to convene a group of experts to do a review of current nutrition literature. The big underlying problem is that the Dietary Guidelines for Americans are not effectively promoting healthy eating habits or reducing chronic disease, meaning these guidelines have not resulted in the hoped-for outcomes. The main reasons are twofold: Individuals are not following the guidelines, and the messages are weak and non-specific. Through decades of advocating for dietary guidelines that are consistent with the literature that a whole-food, plant-based diet offers the most disease-fighting protection of any dietary pattern, doctors, researchers, and consumer advocates (including, among many others, Dr. T. Colin Campbell, Dr. Neal Barnard, Dr. Michael Greger, and myself) have made some small but amazing progress. Through a variety of efforts, most notably mobilizing a large number of individuals to submit comments to the Dietary Guidelines Advisory Committee (DGAC), the 2010 guidelines included the statements: Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds. ...
Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.3 The 2010 guidelines also made clear what foods were the biggest contributors to added sugar and solid fat intake (e.g., sugar-sweetened beverages, grain-based desserts, dairy-based desserts, cheese, processed meats, and pizza).3 The most recent DGAC rightly decided to take on the environmental impact of the U.S. diet: They reviewed huge numbers of research papers on dietary patterns and sustainability. After this evidence-based review, they made strong recommendations about dietary sustainability. They used the following definition of sustainable diets: “a pattern of eating that promotes health and well-being and provides food security for the present population while sustaining human and natural resources for future generations.”4 In their landmark report of February 2015, they wrote: “Consistent evidence indicates that, in general, a dietary pattern that is higher in plant-based foods, such as vegetables, fruits, whole grains, legumes, nuts, and seeds, and lower in animal-based foods is more health promoting and is associated with lesser environmental impact (greenhouse gas emissions and energy, land, and water use) than is the current average U.S. diet.”4 They were even careful to note that “no food groups need to be excluded in a sustainable dietary pattern”4 as they likely were aware that this recommendation to consume a diet “lower in animal-based foods” would be met with tremendous resistance from the food industry. Surprise! Not only did Big Food fight back, companies did so by pressuring lawmakers to get in on the food fight. According to an article in The Hill, “In March 2016, 71 GOP representatives and 30 Republican senators signed letters critical of the Advisory Committee Report, specifically attacking the recommendations against eating less red meat and lowering sodium on behalf of the cattle and restaurant industries, among others.”5 Not surprisingly, those same politicians received donations of more than $3 million from food companies or their stockholders between 2013 and 2014.5 This and other pressure resulted in the secretaries of the HHS and the USDA issuing the following statement: “In terms of the 2015 Dietary Guidelines for Americans (DGAs), we will remain within the scope of our mandate in the 1990 National Nutrition Monitoring and Related Research Act (NNMRRA), which is to provide ‘nutritional and dietary information and guidelines … based on the preponderance of the scientific and medical knowledge.’ … We do not believe that the 2015 DGAs are the appropriate vehicle for this important
policy conversation about sustainability.”6 This means that they completely sidestepped the dietary sustainability issue and provided guidelines that do not include either the health or environmental benefits of eating less or no meat or other foods from animal sources. The resultant Dietary Guidelines for Americans7 issued by the HHS and the USDA leave out most references to plant-based eating styles for health and all references to the impact of diets on the environment. In effect, the secretaries erased the progress made in the 2010 version such that the 2015 guidelines simply maintain the status quo of tweaking the standard American diet to limit fats, sugars, and salt and to increase fiber. So, where do we go from here? This latest is a big setback, but the courage of the experts on the 2015 DGAC will continue to inspire scientists and citizens to make a real difference in the diets of all Americans. Going forward, we have two courses of action … both important. First, keep doing our part individually and in our Pod groups to bring awareness to and increase the size of the PlantPure Nation movement. The second is to pay attention to food policy decisions as they are happening by connecting with an organization advocating for nutrition policy change (e.g., the Physicians Committee for Responsible Medicine) and taking action by writing letters to policymakers and your local news sources, submitting written comments, and even participating in research studies that will add to the evidence on the importance of plant-based eating patterns.
1. Nutrition for Your Health: Dietary Guidelines for Americans, 1995. health.gov/dietaryguidelines/dga95/?_ga=1.19530237.494932 56.1464025344 2. Dietary Guidelines for Americans, 2005, Key Recommendations for the General Population. health.gov/dietaryguidelines/dga2005/ recommendations.htm?_ga=1.213527121.49493256.1464025 344 3. Dietary Guidelines for Americans, 2010. health.gov/ dietaryguidelines/dga2010/DietaryGuidelines2010.pdf 4. Scientific Report of the 2015 Dietary Guidelines Advisory Committee, Chapter 5: Food Sustainability and Safety. health.gov/ dietaryguidelines/2015-scientific-report/10-chapter-5/ 5. McCleery, Laura, “Leave the science alone on Dietary Guidelines 2015,” The Hill, July 3, 2015. thehill.com/blogs/ congress-blog/246679-leave-the-science-alone-on-dietaryguidelines-2015 6. Vilsack, Thomas, and Burel Sylvia, “2015 Dietary Guidelines: Giving you the Tools You Need to Make Healthy Choices,” USDA blog, October 6, 2015. blogs.usda. gov/2015/10/06/2015-dietary-guidelines-giving-you-the-toolsyou-need-to-make-healthy-choices/ 7. Dietary Guidelines for Americans, 2015. health.gov/ dietaryguidelines/2015/guidelines/
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science bites
Local or
Organic? by Whitney Campbell
A
2016 Clean Fifteen
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Additional info can be found at www.ewg.org/foodnews/. EWG’s Shopper’s Guide to Pesticides in Produce. (2016). Retrieved April 26, 2016, from www.ewg.org/foodnews/dirty_ dozen_list.php. The Lexicon of Sustainability. (2014, February 10). Retrieved April 26, 2016, from www.pbs.org/food/features/lexiconof-sustainability-local-vs-organic/. U.S. Department of Agriculture. (n.d.). Retrieved April 26, 2016, from www.ams. usda.gov/services/organic-certification/ faq-becoming-certified.
apples nectarines strawberries peaches blueberries cherries grapes celery bell peppers cucumbers cherry tomatoes spinach
2016 Dirty Dozen
avocados corn pineapple cabbage sweet peas asparagus mangoes onions papayas kiwi eggplant honeydew cantaloupe grapefruit cauliflower
revenue to fall outside this box, but not enough to justify the cost of USDA certification—that often don’t go through the certification process. So the answer to the commonly asked question of whether to go local or organic is, first, get to know your farmers (otherwise known as “face certification”). Ask if they use pesticides, and if so, what types and how much. Pick their brains about their farming methods—farming is hard work, and people are generally in it because they love what they do. They’re usually happy to talk with you about their products and growing methods. If farming methods aren’t 100 percent organic, but are mostly there, the next thing to look at is whether the product is on the “dirty dozen” or the “clean fifteen,” which are lists put out by the Environmental Working Group each year. If it isn’t entirely organic, but it’s not a food typically grown with lots of pesticides, you might still consider the locally grown produce because it often has more nutrients, as it’s picked at peak ripeness.
Photo: iStock/springtime78
s summertime gets in full swing, many of us spend Saturday mornings or Sunday afternoons shopping at local farmers’ markets. Here, as in other locations, we often deal with whether to buy local or organic produce. Of course, the best option is both. However, while much of the local produce found at farmers’ markets is advertised as and certified organic, much of it isn’t. So what’s the difference? Are you better off buying organic carrots at the grocery store, shipped in from a distance, or buying local, noncertified organic at the farmers’ market? First, it’s important to understand the costs of organic certification for growers. The initial cost of certification can range anywhere from “a few hundred to several thousand dollars,” according to the U.S. Department of Agriculture. This cost does not include routine inspections and recertification. Farms that bring in revenue below a certain threshold, however, can legally advertise their produce as organic. It’s the farms that fall somewhere in between—the ones that bring in just enough
Kim’s kitchen White Bean Basil Sauce Submitted by Kim Campbell Prep Time: 10 minutes Ingredients 1 15-ounce can Great Northern beans, rinsed and drained 2 T lemon juice 1 T tahini 1 T Dijon mustard
Yield: 2–4 servings 1 medjool date, pitted 4 garlic cloves, peeled 1/4 C water 2 C fresh basil 2 T nutritional yeast Sea salt, to taste
Place all ingredients into a blender and blend until creamy and smooth. Serve over vegetables or pasta.
Jackfruit Tacos Submitted by Lauren Vaught Prep: 10 minutes Cook: 15 minutes Ingredients 1 white onion 1 green or red bell pepper, sliced 1 C black olives, sliced 1/2 red cabbage, shredded 2 cloves garlic or 1 teaspoon garlic powder 2 cans of jackfruit 1 T ground cumin 1 T chili powder 1/2 T smoky paprika
Yield: makes 8 tacos
1/8 t red pepper 1/4 C vegetable broth or water 8 small corn tortillas Avocado Sour Cream 1 C raw cashews, soaked 1/2–1 C water, as needed 2 t fresh lemon juice 1 t apple cider vinegar 1/4–1/2 t sea salt, to taste 1/2 ripe avocado
Open jackfruit cans, drain the fruit and pat dry. It will likely come in triangular pieces. Slice it thin, or pull it apart using two forks until it’s shredded, and place in large bowl. Mix all your dry seasonings in a small bowl and pour on the shredded jackfruit. Mix well to coat all pieces. Set aside. Heat a large pan and begin to sauté onions and peppers, using a little water or broth to keep from sticking. Add the garlic and continue cooking for 5 minutes or until onions and peppers are softened. Transfer the vegetables to a large plate. Add the spiced jackfruit to the heated pan and sauté until it begins to brown, adding a little water when necessary. This should take no more than 10 minutes on medium-high heat.
Photo: iStock/Romariolen
Corn tortillas can be warmed in a damp paper towel and set in microwave for 10–15 seconds, or you can fold them into shell shapes and wrap foil around them gently. Set in oven at 350 degrees F for 10 minutes. Tortillas will harden enough to maintain the shell shape and you can fill them. Build your tacos your way, making sure you get enough of all the good stuff. Top with the avocado sour cream and cilantro if you like! Avocado Sour Cream Instructions In a small bowl, cover cashews with water. Soak for at least 2 hours or longer, preferably overnight. Drain and rinse the cashews and place in high-speed blender. Add water, lemon, vinegar, and salt. Blend on high until smooth. Scrape down the sides of blender; add a little more water to achieve the right consistency. Taste it for tartness before adding the avocado. Now, add the avocado and blend again. When it’s really creamy, transfer to a small container and place in fridge for at least an hour to let it thicken up.
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Kim’s kitchen Maple Roasted Carrots Submitted by Doug Schmidt Prep: 10 minutes Bake: 1 hour, 40 minutes Yield: 2–4 servings Ingredients 8 carrots, sliced in half lengthwise 4 cloves of garlic, chopped 1/4 C maple syrup
1 T tamari sauce 1 T balsamic vinegar 1/2 t thyme, fresh or dried 2 t fresh rosemary, chopped Salt and pepper, to taste
Mix maple syrup, tamari, and balsamic vinegar together in a bowl. Brush syrup mixture onto carrots and place on a lined baking pan. Reserve extra for basting. Sprinkle garlic, herbs, salt, and pepper over the top of the carrots. Bake at 400 degrees F for 25 minutes, then baste the carrots with extra syrup and bake for another 10 minutes or until tender. Thai Edamame Salad Submitted by Mary Ross Fowler Prep: 15 minutes Creamy Thai Dressing 1/2 C almond or peanut butter 3 T rice vinegar 1 T tamari or soy sauce (reduced sodium) 1/2 t minced garlic 1 t ginger, minced or pureed 1 green onion, chopped 1/2 lime, juiced 1/4 C fresh cilantro 3–5 shakes hot sauce, if desired 1/4 t salt 3/4 C water, plus more for thinning to desired consistency
Yield: 4–6 servings
Salad Ingredients 16 ounces frozen shelled edamame, thawed 1 red bell pepper, chopped 1 small cucumber, chopped 2 green onions, chopped 1/2 C red cabbage, shredded 1/2 C carrot, grated or shredded 1 handful peanuts 1/2 avocado, cubed 1 package nori sheets (optional), for serving Lime wedges (optional), for serving Fresh cilantro for garnish
Combine dressing ingredients together in a blender until completely smooth. Add more water and/or salt, if desired. Stir vegetables together in a large bowl. Toss with desired amount of dressing and spoon onto nori sheets. Garnish with cilantro, more peanuts, and lime wedges.
Kim Campbell is the author of The PlantPure Nation Cookbook, which features over 150 of her whole plant food recipes. Kim has been a plant-based cook for 25 years and is gifted at creating dishes with flavors from traditional American cuisine. Kim has a bachelor’s degree in human service studies, with a concentration in nutrition and child development, from Cornell University. She has taught cooking classes in her community and through PlantPure Nation, and is the director of culinary education and head of recipe development at PlantPure Inc. Her educational videos are online at PlantPurePods.com. Kim is creating a second cookbook to be published this year.
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Photo: iStock/Romariolen
To make ahead, combine all vegetables except avocado. When ready to serve, toss salad with dressing and fold in cubed avocado. Keep in an air-tight container in the fridge up to four days.