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contents FAMILY & LIFESTYLE 30 10 BEST VEGETABLES TO FUEL YOUR LIFE
by Rip Esselsyn
Asparagus kills it for good health. Find out what other veggies make the grade. pg. 30
36 THE ULTIMATE PLAN TO GOOD HEALTH by Dr. Alan Goldhamer
NUTRITION AND THRIVING 43 THE TRUTH ABOUT FISH by Neal D. Barnard, MD.
Discover the ten easy steps in the ultimate plan for good health. pg. 36
THE FUN SIDE OF VEGETARIAN LIVING HOT SHEET 09 VEGAN 101 14 MAKING “VEDGE” MAINSTREAM 18 YOGA FOR THE VEGGIE SOUL 24 FIT QUICKIES 26
47 HOW TO TREAT ADHD NATURALLY by Michael Greger, M.D.
Fish: Considered “less cruel” and healthy? Uncover the truth about this popular food. pg. 43
contents RECIPES FOR FOODIES RED LENTIL CHILI 50 QUINOA SALAD WITH PISTACHIOS 51 AND CURRANTS MASSAGED KALE SALAD 52 STUFFED FIGS 55 CARROT CAKE 56 MINT CHOCOLATE CHIP COOKIES 57
SPOTLIGHT ON COMPASSION 68 BABE, LETTUCE, AND TOMATO: YOU WANT A WHAT?
by Marc Bekoff, Ph.D.
REGULARS 05 CREDITS
VegWorld Staff & Contributing Writers
06
EDITOR’S NOTE
72
REVIEWS AND RECOMMENDATIONS
A Message from the Editor of VegWorld Magazine, Steve Prussack
FEATURE FUKUSHIMA: IT AIN’T OVER 60
Vegworld’s Pick of the month Veggie World Travels
5 WAYS TO PROTECT YOURSELF FROM RADIATION
Make this “old-school” treat with a mint twist tonight. pg. 57
Ordering “bacon” instead of “pig” helps hide the harsh realities of our food choices. Find out more. pg. 68
CREDITS VegWorld Staff Editor-In-Chief: Steve Prussack Associate Editor: Julie Varon Graphic Design: Veronique Zayas Magazine Layout: Lise-Mari Coetzee Media: Raw Edge Productions
CONTRIBUTING WRITERS Dr. Neal Barnard, M.D.
Vance Lehmkuhl
Dr. Marc Bekoff
Lani Muelrath
Chef AJ
Mark Reinfeld
Rip Esselstyn
Jenny Ross
Dr. Alan Goldhamer
Cherie Soria
Dr. Michael Greger, M.D.
Dr. Janice Stanger
Ally Hamilton
Robin Tierney
VegWorld Magazine
Issue 014 - October 2013 | 5
EDITOR’s NOTE
A Message from the Editor of VegWorld Magazine, Steve Prussack
F
was overreacting.
rom the moment I heard of the disaster at the nuclear power plant in Fukushima two-and-a-half years ago, I (like many) feared there would be long-term global consequences. At the time, I even considered moving from the West Coast of the United States back to the East Coast to put some distance between the melting plant and my family. I remember being told by friends and family - who watched the disaster mysteriously fade from the headlines within weeks - that I
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ell, here we are years later and the aging - and still largely uncontained - plant is back in the news; this time to report the obscene amount of radioactive contaminated water that is being dumped into the Pacific Ocean every day. And the Fukushima disaster is not the only radioactivity we are exposed to on a daily basis. So, this month we asked Dr. Janice Stanger to enlighten our readers on some easy steps we can all take to protect our families. We sincerely hope you start implementing these five easy steps today.
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e also celebrate veggies this month - plain and simple. In particular, Rip Esselstyn gives us the run down on his picks for the top 10 vegetable olympians, Engine 2-style. And, of course, as always, our celebrity chef contributors share their scrumptious recipes to help you wow even the biggest meat eaters in your life with their all-veggie creations. astly, we dedicate this issue to the sometimes forgotten ideal of compassion. As people who choose to eat the healthiest diet on the planet, we sometimes forget the innocent lives we spare in the process. This month we challenge your idea of the treatment of the beloved performing elephants in the circus in our Vegan 101 feature. Then, we ponder the truth about fish - is it really “less cruel” and more healthy than other animal products? And finally, Dr. Alan Goldhamer asks whether you would like a “Babe, lettuce and tomato” sandwich. Why? To remind us that our society distances
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EDITOR’s NOTE
A Message from the Editor of VegWorld Magazine, Steve Prussack us from the reality of our food choices by taking the name of the animal out of the equation and replacing it with words like “beef,” “bacon,” and “hamburger.” This month we consider: Why do we call some animals pets and others dinner? Take the voyage behind the curtain with us - whether you are a long-term vegan hoping to inspire friends, a “part-time” vegetarian, or just veg-curious. We promise to provide you with plenty of food for thought.
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inally, we want to thank all of you who participated with more than 10,000 of us - worldwide - in Veganpalooza 2013. It was an experience that went beyond everyone’s expectations. If you missed it - or any part of it - or if you just want to get inspired all over again, please tap here for more information on this life-changing event. As always, tap here for VegWorld updates, radio shows, and current news at www.vegworldmag.com.
Publisher of VegWorld Magazine
VegWorld Magazine
Tap here to subscribe free to VegWorld Magazine radio to hear free interviews with the leaders in veggie living.
Issue 014 - September 2013 | 7
The Fun Side
Of Vegetarian Living Hot Sheet Vegan 101 Bringing “Vedge” Mainstream Yoga For The Veggie Soul Fit Quickies
Vegan Hot Sheet hip and happening vegan stuff Venus Williams is hoping a vegan diet will lead to success at this year’s U.S. Open.
Champ n e p O . U.S It! n to Win a g e V s e Go
Track Coach Credits Vegan Diet in RecordSetting Trek Across Pacific Crest Trail
The tennis champion, who won the tournament in 2000 and 2001, publicly announced at the 2011 U.S. Open that she is suffering from Sjogren’s Syndrome, a condition that can lead to extreme arthritis and joint pain. Williams went raw vegan in late 2011 in the hopes of better managing her Sjogren’s and winning one more Grand Slam in the later stages of her career. Williams said that she has found some new favorite things to snack on since going vegan. “I really am a big proponent of green drinks and smoothies,” she said. “I’m not a big food person. I eat to live. I don’t live to eat.” Good luck, Venus!
VEGANAPALOOZA ROCKS THE VEGAN WORLD
We promised Veganpalooza would be the mustattend vegan event of the year. And we delivered. The popular 4-day virtual conference hosted the leading minds in vegan living to rave reviews from fans all over the world. Its success propelled VegWorld Magazine to the #1 hottest health magazine in Apple’s Newsstand for the iPhone. The entire conference is available virtually and on cd. Get it, share it, and include it in your best-of library today. Tap here to access Veganpalooza 2013.
Joshua Garrett, a Santa Monica (California, USA) College track coach and Pacific Palisades resident, is believed to have set a new record for traversing the Pacific Crest Trail in just over 59 days. No meat? No problem. That’s what the 30-year-old vegan coach said after accomplishing this incredible feat. Garrett completed the 2,650-mile trail from the border of Mexico to Canada in 59 days, 8 hours and 14 minutes. He says he believes his vegan diet helped him complete the grueling task possibly faster than anyone else has done it before. Part of Garrett’s motivation was to raise funds for Mercy for Animals (an animal rights group often featured in VegWorld Magazine) - once again proving that a vegan lifestyle is the most healthy and compassionate on the planet.
PIGS AS
There’s extensive evidence that pigs are as smart and sociable as dogs. Yet one species is afforded affection and respect; the other faces mass slaughter en route to becoming bacon, ham and pork chops.
AS DOGS
Seeking to capitalize on that discrepancy, animalwelfare advocates are launching a campaign called The Someone Project that aims to highlight research demonstrating pigs, chickens, cows and other farm animals to be much more intelligent and emotionally complex than commonly believed. The hope is that more people might view these animals with the same empathy that they view dogs, cats, elephants, great apes and dolphins.
SMART
“When you ask people why they eat chickens but not cats, the only thing they can come up with is that they sense cats and dogs are more cognitively sophisticated that then species we eat—and we know this isn’t true,” said Bruce Friedrich of Farm Sanctuary, the animal-protection and vegan-advocacy organization that is coordinating the new project. “What it boils down to is people don’t know farm animals the way they know dogs or cats,” Friedrich said. “We’re a nation of animal lovers, and yet the animals we encounter most frequently are the animals we pay people to kill so we can eat them.”
CARAVAN OF CHANGE Caravan of Change is a project started by Chattanoogans Ayesha and Zachary Reynolds to bring awareness to the positive changes that can occur from a primarily vegan diet. The Reynolds will travel via “Airstream” (a shiny, metalic-loooking metal trailer) to 20 cities in 30 days while recording a docuseries—an episode-based documentary—along the way. A Kickstarter campaign was launched Aug. 12 to help raise the $40,000 needed for the project. Tap here to find out more about Caravan of Change.
VEGAN M&MS:
YOU CAN MAKE THIS DREAM COME TRUE
After years of creating Vegan- and Allergy-Friendly chocolate favorites, the company “Premium Chocolatiers” are finally addressing the M&Ms (TM) challenge. No No’s are all natural - no more fears of Red Dye #40, and Yellow #5 in your candy! There is no milk, peanuts, tree nuts, gluten or eggs. They are small chocolate candies with a mini vegan marshmallow inside (replaces the peanut). As of this printing, the company has launched a Kickstarter campaign to help raise funds. If you love the idea of vegan M&Ms as much as we do, tap here to check out the Kickstarter campaign.
YOUTH EMPOWERMENT ACTION CAMP
Youth Empowered Action (YEA) Camp is a not-forprofit run by a dedicated team of experienced activists, credentialed teachers and leaders committed to a world in which people, animals, and the planet are treated with respect, and where everyone is empowered to take action to bring about the change they wish to see in the world. Camps are currently in California, Oregon and Massuchusettes. For years it was 37-year-old Nora S. Cramer’s dream to start a camp that would help empower young activists. “I’ve been involved in different social change work and animal and human rights issues and with several political campaigns,” she said. “I found youth frequently are the most open to new ideas and are most compelled to want to do something when they learn about problems in our world.” Last month, 80 campers, including some from Switzerland, Canada, New York, Connecticut and Pennsylvania, attended a week of YEA camp at Nature’s
TEACHES YOUNG LEADERS
HOW TO MAKE A DIFFERENCE
Classroom at the Pringle Pond Conference Center. Around 40 percent of them were vegan or vegetarian. Cramer says “All the food is vegan, but it is not a requirement to be vegetarian or vegan.” “We do that because of our values of sustainability and respect for all beings, humans and animals, and caring about labor and human health issues and issues like climate change, animal cruelty and global hunger. It would be hypocritical to serve meat at a camp where we’re working for a more sustainable and peaceful world.” Tap here to learn more about this incredible camp.
Vegan101
1 0 1 And Now for Something
Completely Different...
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e created “Vegan 101” for our newbie veggie readers and those considering making the leap to veggie living. Until now, the column has focused solely on the benefits and potential pitfalls of eating a plant-strong diet: The cornerstone to becoming a healthy, successful vegan. But there is more to living a compassionate vegan lifestyle than just cutting animal products out of your diet. This month we decided to bring a dose of compassion to Vegan 101. And where better to start than the most elementary of places – the beloved elephants of the circus. Who didn’t grow up loving the circus? And the
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image most invoked of the circuses of our past is that of the performing elephant.
As kids, we never stopped to ask questions like: how do the elephants learn these amazing tricks; are these tricks natural for elephants; and where do the elephants go when the big tent comes down? It’s time we draw back the curtain and take a closer look. So, this month we turned to PETA (People for the Ethical Treatment of Animals) to help us uncover the real answers to these questions and more. We hope that it will help inform your decision the next time you wonder how to best spend a day with your family.
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Vegan101
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Vegan101
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Vegan101
Visit RinglingBeatsAnimals.com
! n o i t c A e To Tak VegWorld Magazine
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Making “Vedge” the Happening Cuisine Of the Mainstream
Making “Vedge” the Happening Cuisine
Of the Mainstream R
ich Landau is a magician. What other explanation is there for the amazing tricks he pulls off with vegetables?
Fingerling Potatoes with Creamy Worcestershire Sauce? Roasted Cauliflower with Black Vinegar and Kimchi Cream? In every case, the veggies retain their flavor essence while surprising and delighting. It’s a culinary feat that seems beyond mere mortals.
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The sophisticated “vegetable restaurant,” Vedge, landed on GQ’s 12 Best Restaurants of 2013 list.
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Making “Vedge” the Happening Cuisine Of the Mainstream
Landing on GQ’s Top 12 List… of ALL Restaurants And it’s no fluke: Landau and his wife and partner, Kate Jacoby, have consistently wowed even the carnivore crowd at their previous restaurants with vegan creations that prompt the awestruck “how do they do it?” of a magic show. Through its example and influence, Horizons — their first restaurant which opened in 1994 in Willow Grove, then relocated to Queen Village from 2006 to 2011 — helped remap Philly as a vegan-restaurant town. Now Vedge, which opened in 2011, has helped push vegetable-centered cuisine into the mainstream, landing on GQ’s 12 Best Restaurants of 2013 list. And that’s for ALL restaurants, not just vegan. Vedge’s magic lies in enhancing and complimenting the flavor of fresh veggies, not covering it up.
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Making “Vedge” the Happening Cuisine Of the Mainstream “Chef Richard Landau’s staff must include a benevolent gremlin or a fairy godmother who sprinkles magic dust over the pots and the pans,” theorized GQ’s Alan Richman, who seemed more than a little bewitched. “I had no idea so much flavor could be delivered without butter, cream, milk, eggs and other kitchen staples.”
DO Try This at Home, Folks Now they’ve pulled back the curtain with the new cookbook “Vedge: 100 Plates Large and Small That Redefine Vegetable Cooking,” just released this past July. The book takes curious amateur chefs backstage to see how the magic works. But, as with any magic trick, the explanation may be deceptively simple. “Let the ingredients speak,” Landau reiterated last week. “Put vegetables on the pedestal, embellish them, enhance them, do
Vedge’s owners are striving for nothing less than remaking the American palate.
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Making “Vedge” the Happening Cuisine Of the Mainstream
something that no one’s ever done before — but let people know that it is what it is. “I’m not going to take carrots and make them into sausage or foams or make a caramel-carrot cage out of them. I want you to know you’re eating carrots, but I am also going to challenge myself to spice them in a way that the spices don’t become the first thing you taste on your palate. I also wanted to prepare them in a way that’s like, ‘Oh I never thought of that.’”
“I had no idea so much flavor could be delivered without butter, cream, milk, eggs and other kitchen staples.” - Alan Richman, GQ VegWorld Magazine
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Making “Vedge” the Happening Cuisine Of the Mainstream
No ‘Chokes, Please The new cookbook applies this treatment to a massive number of vegetables. “We tried to find one recipe for every single vegetable,” Landau said. “The only vegetable I know, off the top of my head, that isn’t in there is artichokes.” To my mock horror, he added, “I know! They’re just a pain in the ass to prep.” Reproducing flavors developed in a wellstaffed commercial kitchen for dishes that home chefs can manage was part of the trick here. But the book does that - and with the restaurant’s signature cocktails and creative desserts, too. Both categories are Jacoby’s specialty. While we get tipped to some secrets, some magic stays at Vedge. “Some things you not
The “Vedge” cookbook even includes the famous restaurant’s signature cocktails.
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Making “Vedge” the Happening Cuisine Of the Mainstream only can’t ‘translate,’ but I can’t even make them at home myself,” Landau laughed.
Spreading Vedge Consciousness Landau sees this process as part of his mission to help people re-examine what they’re eating and why. He recalled that before the first of the two Horizons cookbooks — “Horizons: The Cookbook” (2005) and “Horizons: New Vegan Cuisine” (2007) — people would often say, “Wow, if I could cook this way I’d be vegan.” But there’s an implicit flip side here: “Since I can’t cook like this, I’m going to eat dead animal flesh.” “There was “definitely a cause behind that [Horizons] cookbook. We wanted to demystify vegan cuisine, to break down the barriers.” Landau continued. The “Vedge” cookbook addresses the all-too-common mentality of “just got all these veggies at the CSA. Better boil some water and cook ‘em.” That said, the animal-free ethos is still a key motivator. Referencing the current “farm-totable” vogue, Jacoby noted that “there’s a lot of attention now to food and its production. And when you think about where food comes from, it’s a whole lot nicer to think about vegetable gardens than about slaughterhouses.”
“When you think about where food comes from, it’s a whole lot nicer to think about vegetable gardens than about slaughterhouses.” – Kate Jacoby
tarily, eagerly order them for dinner? (One way: Try the recipe on Page 25 for Shaved Brussels Sprouts with Whole-Grain Mustard Sauce.)
And Now to L.A.? More big things are in the offing, with a Los Angeles edition of Vedge getting closer to realization. Although the “farm-to-table” fad may fade, Landau is confident that the plant-based approach that the “Vedge” cookbook promotes has staying power. “Vegetables will never go out of style. They’re food. They’ve been growing in the ground as long as humans have walked the planet. That’s what we eat, and this is a great new way to discover it.”
Landau and Jacoby are striving for nothing less than remaking the American palate. It’s an almost unthinkable task, but who else could get those of us who hated brussels sprouts as kids (show of hands?) to volun-
ABOUT THE AUTHOR
Vance Lehmkuhl is a cartoonist, writer, musician and 12-year vegan. “V for Veg” chronicles plant-based eating in and around Philadelphia. VforVeg@phillynews.com or @V4Veg on Twitter.
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Ally’s Corner: Yoga for the Veggie Soul
Ally’s Corner:
Yoga for the Veggie soul by Ally Hamilton
This month’s flow is for days when you feel the weight of the world on your shoulders (or you’ve been sitting hunched over for too long!). In this high-paced world, you might forget to give yourself some “me time.” Even in an airplane, we are told to put on our own oxygen mask before assisting others. Shouldn’t this translate to the rest of your life too? Just keep in mind that you will always do better at work and in your relationships if you give
yourself the nourishment – body and soul – that you need. Build some nice heat, and open up your shoulders and your heart. Fire up your core, release tension from your hips and hamstrings, and get back to the business of being awesome. Peace, love, and yoga, Ally Hamilton
ABOUT THE AUTHOR
Ally Hamilton practiced yoga in New York City with the incomparable Dharma Mittra. She has been teaching yoga to students and instructors in Los Angeles, California since the beginning of 2001. In 2009, Ally opened an extremely popular and successful yoga studio, Yogis Anonymous, in Santa Monica. Ally also instructs a world-wide audience at ww.yogisanonymous.com. VVegWorld readers can also try Ally’s Online Yoga Training for 15 days free using the coupon code “VegWorld.” Tap Here to sign up for your free trial.
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Fit Quickies with Lani
Secrets to
Curing Back Pain
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Fit Quickies with Lani
E
ighty percent of us will experience back pain at some time in our lives, particularly lower back pain. But the pain may not be originating from your spine. Instead, it might be coming from the tilt of your pelvis. It’s natural for the top of your pelvis to tilt slightly forward; this is known as an anterior pelvic tilt. The problem arises when that tilt becomes too much and the pelvis is tilted forward beyond its usual natural position; this is known as an excessive anterior tilt. The pelvis can become “over-tilted” from a variety of factors, including too much sitting, the effects of gravity and bad postural habits. These no-nos cause your hip flexor muscles, hamstrings and lower back muscles to tighten, which reduces your mobility and
ultimately affects the natural curves of your back.
The Domino Effect Back pain is not the only problem caused by an excessive anterior pelvic tilt. It can also set in motion a chain of other painful events. First, the deepening anterior tilt causes the thigh bones to rotate inward, placing increased stress on the inner knee. This inward rotation of the thigh bone also results in increased weight bearing on the inside of the foot. Think fallen arches, and you’ve got the idea. And the domino effect of excessive anterior tilt doesn’t just move down the body; it moves up as well. When the pelvis tips too
Back pain often comes from your pelvis tilting too far forward, as a result of bad posture or sitting too much. These no-nos can cause stress on your knees, ankles and neck as well.
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Fit Quickies with Lani far forward, the arch in the lower back increases. As goes the low back, so goes the neck.
stretching fit quickies to the rescue
So what is the cure? It’s as easy as increasing your flexibility!
There are three muscles that contribute, through tightness, to the excessive anterior pelvic tilt: the psoas, the rectus femoris and the lumbar erectors. I’m sure most of you have never heard of these muscles before, so don’t worry too much about what they are.
Stretching SOS Good flexibility is necessary for all of us, but it’s especially necessary for those with low back pain who often experience limitation of movement of the pelvis and trunk. Flexibility training often restores a functional mechanical advantage and relief from pain. More specifically, rehabilitative stretches counter an excessive pelvic tilt by pushing the pelvis in the opposite direction and stretching muscles that have tightened into a shortened position. As the pelvic tilt is brought back into normal position, these tight muscles are stretched and there is often a corresponding relief from back pain.
The important thing to know is that, fortunately, these muscles all respond well to precise yet simple stretches. And in this month’s video, I demonstrate exercises for each of these muscle groups. Be sure the muscles are warm before you start to stretch. You can implement them after a walk or other light exercise. Implement these stretches today and start feeling the difference. Next month I’ll show you how to strengthen competing muscles in the pelvic region for an even deeper healing.
ABOUT THE AUTHOR
Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS - The PlantBased Fitness Expert - is author of the Best Selling book “Fit Quickies: 5 Minute Targeted Body Shaping Workouts.” Lani created and starred in her own CBS TV show, “Lani’s All-Heart Aerobics.” She overcame her own lifetime struggle with weight over more than 15 years ago when she lost 50 pounds, which she has maintained easily with the tools that she uses to coach others to be successful with in weight loss, body shaping, and health. Learn more about Lani by tapping www.lanimuelrath.com.
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FAMILY
AND LIFESTYLE
10 Best Vegetables to Fuel Your Life Engine 2-style The Ultimate Plan to Good Health
10 Best Vegetables to Fuel Your Life Engine 2-style
10 Best
Vegetables
to Fuel Your Life
Engine 2-style
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hen it comes to nutrition, vegetables are the equivalent of sporting Olympians — they are all gold medal winners. Filled with fiber, macro and micronutrients, phytochemicals, antioxidants, and other cancer-fighting, disease-preventing, healthenhancing qualities, they taste great and make you healthy at the same time. The following vegetables will be competing on the Engine 2 squad in the 2016 plantstrong Olympic Games.
1. Green leafy vegetables Green leafies are the Michael Phelps of vegetables, whether it’s kale, spinach, Swiss
VegWorld Magazine
chard, collard greens, mustard greens, beet greens, turnip greens, bok choy, or Brussell Sprouts. Men, a little secret I’ll let you in on: The more greens you eat, the better you will perform in the bedroom. Leafy greens pump up the production of nitric oxide in your ves-
Green leafies are the Michael Phelps of vegetables. And, men: They help you perform better in the bedroom. Issue 014 - September 2013 | 30
10 Best Vegetables to Fuel Your Life Engine 2-style
sels, which is a potent vasodilator (i.e., causing them to dilate). Swap the blue pill for the leafy greens.
the oven or toaster oven for 1 hour at 400 degrees F. Sweet potatoes don’t need a thing; eat ‘em naked.
Cut them up and toss ‘em in at the last minute to supercharge your soup or pasta. Or steam or stir fry some greens with garlic and lemon juice or a walnut or cashew sauce.
3. Beets
2. Sweet Potatoes These gems are hearty and satiating, Olympic gold medal winner Usain Bolt’s father attributes his son’s speed to his favorite food: the Jamaican sweet potato. And his son has two world records in the 100 and 200 meter dashes to show for it. ‘Nuff said. Wrap them up in aluminum foil and place in
“Why so serious?” as the Joker would say. Anything that is blood red and can turn your stools a similar hue has every right to be deadly serious. Boil them in water for 45 minutes or place in the toaster oven for 45-60 minutes. Immediately rinse them off in cold water and behold as the brown outer layer flakes off and a glistening silky red dermis reveals itself. Remember to cook up the beet greens as well!
4. Romaine lettuce This robust, leafy green vegetable is a nutritional monster. Use this hearty and hefty let-
Two-time world record holder, Usain Bolt, gets his speed from sweet potatoes (well, according to his dad at least...). VegWorld Magazine
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10 Best Vegetables to Fuel Your Life Engine 2-style tuce as the foundation of your salads instead of nutritionally vacant and boring iceburg lettuce. As an added bonus, Romaine lettuce will keep for several days in the chiller bin of your fridge.
5. Onions Sure, they may make your eyes water, but there’s nothing wrong with a few tears — even real men cry when they win a gold medal. Start any stir fry, soup, or homemade pasta sauce with an onion. They are multilayered and complex — just like you.
6. Mushrooms Technically a fungus, mushrooms are a strange breed, indeed. They come in a variety of weird shapes, sizes, and varieties — white button, shitaki, cremini, portobello, and oyster to name a few. All are delicious. Used as a meat substitute in any dish, mushrooms are a chef’s best friend.
7. Tomatoes Tomatoes are a gift from the gods. Technically a fruit, tomatoes are one killer versatile food. You can use them in sandwiches,
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salads, casseroles, appetizers — like decathletes, they can be winners at almost everything.
8. Avocados Ditch the saturated fat-laden and artery clogging mayo and butter and go for the green gold. Avocados are smooth, satisfying, and satiating. Use them as a tasty condiment or a hearty side.
9. Bell Peppers Red, gold, green, purple, and orange, bell peppers make the top ten list due to their color, taste, presentation, and versatility. Whether cut up in a pasta primavera sauce,
Winners like mushrooms and avacados are wildly nutritious and a satisfying and satiating addition to your cooking.
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10 Best Vegetables to Fuel Your Life Engine 2-style
stuffed, served in a stir fry or salad, roasted, or plain, bell peppers are an Engine 2 favorite and should be in every person’s quiver.
Go plant-strong and become an Olympian for your health!
10. Asparagus Asparagus was prized by the Romans as the vegetable of the Gods, and is still valued today. Weirdly, half of us have a gene that makes our urine stink within minutes after eating it. Ask ten people you know and five will know what you’re talking about. But it’s a small price to pay for a wonderful veggie that can be eaten hot, cold, in salads, with grains, and always makes a special addition to any meal.
Veggies like bell peppers and asparagas are colorful and versatile - lending to an endless variety of plant-strong meals you can make for your family.
ABOUT THE AUTHOR
Rip Esselstyn was born in upstate New York, was raised in Cleveland, Ohio, and attended the University of Texas at Austin, where he was a three time All-American swimmer and majored in speech communications. After graduation Rip spent a decade as one of the premier triathletes in the world. He then joined the Austin Fire Department where he introduced his passion for a whole-foods, plant-based diet to Austin’s Engine 2 Firehouse in order to rescue a firefighting brother’s health. Rip left his job as a firefighter in late 2009 to team up with Whole Foods Market as one of their Healthy Eating Partners to raise awareness for team members, customers, and communities about the benefits of eating a plant-strong diet. He has appeared on numerous national television shows, including the Today show, The CBS Sunday Early Morning Show, The CBS Morning Show, Good Morning America, and the Dr. Oz show. Rip’s second book, My Beef With Meat, which came out in May of 2013 became a #1 New York Times Bestseller. Rip is married to Jill Kolasinski and they have two children, Kole and Sophie. They live in Austin, Texas. Tap here to find out more about Rip.
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The Ultimate Plan to Good Health
The Ultimate Plan
to Good Health Y
ou can’t get something for nothing. Everyone knows that. So, why do we forget this adage when it comes to our good health? Perhaps it’s those confusing commercials where people indulge in greasy, fattening foods and pop a pill to feel better. Or maybe it’s our high-paced world where we feel the need to give up sleep, exercise and wholesome food in the pursuit of success and a quick fix. Well, whatever the reason, be assured that optimal health cannot be bought, it must be earned. But don’t worry, those things that make you healthy can also be fun and deli-
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cious too. Here’s a list of my top 10 actions you should take today to get — and stay — in the best health of your life.
Avoid the use of drugs and exposure to environmental toxins. Of course we all know that recreational drugs, like cocaine and methamphetamines are bad for our health, happiness and rela-
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The Ultimate Plan to Good Health
Optimal health can’t be bought, it must be earned. But that which makes you healthy can also be fun and delicious. tionships. But other “drugs,” such as alcohol, nicotine and caffeine, as well as over-thecounter medications, can also wreak havoc on our health. The use and abuse of such drugs — just like with cocaine and methamphetamines — results in the artificial release of the pleasure chemicals in the brain, including dopamine. This can result in a habitual “pleasure trap” (abuse and addiction) that can undermine your health and happiness. In addition, the overuse of over-the-counter and prescription medications, as well as the overexposure to environmental toxins and radiation, contribute to a state of dangerous toxicity in your body. Let your body naturally fight fever and disease, whenever possible, instead of flooding it with artificial medications; opt for all-natural cleaners and pesticides; and limit unnecessary testing and screening that utilizes radiation.
Adopt a health promoting vegan diet Adopting a health-promoting vegan diet (free of all animal foods including meat, fish, fowl, eggs and dairy products) is one of the
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most important actions someone can take to achieve optimum health and avoid the “diseases of kings.” These diseases include breast, colon, prostate and lung cancer, heart attack, stroke, diabetes and autoimmune disorders.
Avoid the use of highly refined foods Just like drugs, highly processed foods, including oil, flour, sugar and added salt artificially stimulate the pleasure chemicals of the brain, including dopamine. This similarly results in an addictive-like pleasure trap. While seemingly harmless, the addictive overconsumption of calories is a major contributor to the current obesity epidemic in industrialized countries. Healthy foods are delicious, but don’t compel you to eat more.
Engage in regular aerobic exercise (20-60 minutes of moderate aerobic activity most every day) In the world of scarcity in which our ancient ancestors survived, vigorous activity was a requirement for survival. In order to get enough to eat, and avoid being eaten, regular “exercise” was unavoidable. In our modern, industrialized world of abundance, the need for vigorous activity has been minimized. In today’s world, we have to take the initiative to get in 20-60 minutes, most every day, of aerobic activity. Make it fun. Walk your neighIssue 014 - September 2013 | 37
The Ultimate Plan to Good Health borhood, take a hike in nature, bike to work, or go dancing. It’s a good idea to combine aerobic activity with stretching, strengthening, and the use of sound ergonomics to maximize your fitness and functional capacities.
Ensure plentiful high quality sleep One of our frequently overlooked health promoting actions is a good night’s sleep. Much of the body building and repairing associated with healing are powerfully stimulated during the deepest phases of sleep. Most people sleep best in a cool, dark, and quiet place. How much sleep is enough? In general, it is desirable to get enough sleep (7-9 hours for most adults) such that you wake spontaneously, feeling refreshed.
Get appropriate exposure to sunshine and fresh air Essential nutrients, including vitamin D are formed when the skin is exposed to sunlight. This is necessary to ensure optimum calcium absorption and bone health as well
Exercising your body, getting plenty of good sleep and laying in the sun are enjoyable and necessary steps on the path to good health. VegWorld Magazine
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The Ultimate Plan to Good Health as optimum immune function. By avoiding excess exposure to the sun, particularly at mid-day, we can avoid the damaging effects of sunburn. The optimal amount of sunshine is 20-40 minutes a day to avoid burning. If adequate sun exposure is not possible, vitamin D supplementation may need to be considered.
Create a supportive social network Human beings are social creatures who need to effectively deal with three kinds of relationships: with the people we meet; with the people we like; and with the people we love. Cultivating
Spending time with supportive family and friends is another enjoyable step to good health.
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Adopting a whole-food, plant-based diet will protect you from the “diseases of kings.� And it tastes great too! emotionally supportive interpersonal relationships can minimize the consequences of social isolation that is common when people step outside the social norms, especially as they relate to dietary and lifestyle issues. If you feel unsupported by family and friends, join a meetup or other social group where your dietary and lifestyle choices are accepted.
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The Ultimate Plan to Good Health
Insure adequate vitamin B12 Our modern day hygienic practices help to protect us from parasites, toxins and consequent disease. But these hygienic practices have a downside; they also minimize our exposure to bacteria, which are the sole source of vitamin B12 (cyanocobalamin). Although our need for this essential nutrient is small and it stores well in the human body, whole body depletion can occur in long-term vegans, leading to elevations in homocysteine and increased risk of heart disease. B12 deficiency can also be associated with neurological disorders (neuropathy) and megablastic anemia (pernicious). Periodic testing for methymalonic acid (MMA) and supplementation if indicated will prevent one’s health from being compromised by vitamin B12 deficiency.
Fast when appropriate Fasting involves the complete abstinence of all substances except pure water in an environment of complete rest. Fasting gives the body an opportunity to rapidly do what it does best:
Cleanse and heal itself. Fasting should be undertaken with the guidance of a doctor trained and experienced in fasting supervision (certified members of the International Association of Hygienic Physicians should be your first choice).
Educate and inspire yourself using the best quality materials available Follow these simple steps, and enjoy your good health now and always.
ABOUT THE AUTHOR
Dr. Alan Goldhamer, author, speaker, and founder of TrueNorth Health Center in California, is one of the world’s leading experts on fasting, healing through nutrition, and nutritional cleansing. He has supervised the fasts of thousands of patients, and created a state-of-the-art facility that has become one of the premier training facilities for doctors wishing to gain certification in the supervision of therapeutic fasting. Tap here to learn more about Dr. Alan Goldhamer.
VegWorld Magazine
Issue 014 - September 2013 | 40
NUTRITION
AND THRIVING
The Truth About Fish How to Treat ADHD Naturally
The Truth About Fish
The Truth About Fish O
ne thing we often hear is that fish is a health food with vital nutrients, like omega-3’s, that people need to consume. But is that really the story on fish?
40% of a salmon is fat and 70-80% of that fat is NOT good for us.
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Recently, VegWorld Magazine contributor, Dr. Neal Barnard, dispelled the fish myth, comparing fish to a “low tar cigarette.” In his blog, he recounted a recent conversation he had with a reporter from Healthy Hollywood. We’ve reprinted part of that conversation here with permission from Dr. Barnard.
Think Fish Fat is Good? Think Again. “Many people have gotten the idea they should be eating fish, and fish you could say may be a better choice than beef. Fish is somewhat lower in fat, depending on how it’s prepared, and the fats are more of the good fats, which are the omega-3s. But and this is
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The Truth About Fish a big ‘BUT’…,” exclaimed Dr. Barnard. “As a group, people who eat fish have more weight problems and have a higher risk of diabetes, compared with people who skip animal products altogether.” Well, o.k., but good fat is good, right? Not so fast; Dr. Barnard added that all that hype about good fats in fish, like salmon, is another myth. In fact, 40% of salmon is fat and 70 to 80% of that fat is NOT good for us. “Most of the fat in fish is not omega-3s and it doesn’t do your body any good.” As our readers will undoubtedly know, Dr. Barnard highly recommends a plant-strong diet to achieve optimal health and decrease your risk of dementia, among other things. Dr. Barnard declared fish a “diet don’t” on the Dr. Oz show back in March 2013. People often think that fish is a lower-calorie, weight loss solution. But according to Dr. Bernard, “Every gram of fat is 9 calories. And, you don’t have to do a lot of math before you realize I’m not going to lose any
Harmful toxins, like mercury, accumulate in fish and end up in your sushi.
“Keep in mind that fish live in what has become a kind of human sewer - the oceans and waterways.” - Dr. Barnard weight if I’m eating salmon. Doctors will say that’s the point, ‘it is fatty fish’ and you want the fish for the good fat. But what they’re not realizing is only a tiny fraction of it is good fat. So, I wouldn’t go there.”
What Happens in the Ocean Stays in the Fish Besides the bad fat, fish can also be toxic, containing dangerous levels of mercury and other pollutants, including PCBs (Polychlorinated Biphenyls), often found in all but wildcaught salmon. Reputable organizations, like Natural Resources Defense Council, publish mercury counters, which convey the serious levels of toxins currently found in fish. As Dr. Barnard puts it: “Keep in mind where fish are from. They live in what has become a kind of human sewer – the oceans and waterways.” So, whether you are what’s called a “pesco-vegetarian” (plant-based plus fish), still just veg-curious, or a longtime vegan with friends who constantly ask you where you get your omega-3s, Dr. Barnard’s facts are good food for thought. Next time, consider getting your omegas from flax and chia seeds instead.
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The Truth About Fish
VegWorld Magazine
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The Truth About Fish
ABOUT THE AUTHOR
Neal D. Barnard, MD, is a leader in preventive medicine, nutrition, and research. As an adjunct associate professor of medicine at the George Washington University and a researcher funded by the National Institutes of Health, he has led key research studies to improve the health of people with diabetes, obesity, lipid disorders, and other serious health problems, and to improve nutrition in schools and in the workplace. He is the editor-in-chief of the Nutrition Guide for Clinicians and the author of more than 15 books on nutrition and health for lay readers, including Dr. Neal Barnard’s Program for Reversing Diabetes, Foods That Fight Pain, The Food Seduction, and the newly released 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health. His research has been cited by the American Diabetes Association and the American Dietetic Association in official policy statements on healthful diets. He founded the Physicians Committee for Responsible Medicine (PCRM) in 1985. PCRM is a nationwide group of physicians and lay supporters that promotes preventive medicine and addresses controversies in modern medicine. He later initiated the Cancer Project, providing nutrition information for cancer prevention and survival, and the Washington Center for Clinical Research, a center for nutrition-related studies. Tap here to visit the PCRM website. It includes a wide range of evidence-based nutritional information supporting a plant-based diet, along with the online Kickstart program, which has already had 150,000 participants.
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How to Treat ADHD Naturally
How to Treat
ADHD Naturally A
DHD has become a household word, with more and more kids being diagnosed and treated with medication. Aside from the fact that diagnoses of ADHD are overused and often false, drugs like Ritalin can have harmful side effects and undesirable impacts on a child’s personality. So, it’s always best to find natural ways to manage a child’s impulse behaviors that either lessens or altogether alleviates the need for meds.
World readers in on two natural ways to help prevent or lessen the symptoms of ADHD to let your child’s unique and fun-loving personality shine through. As always, VegWorld Magazine recommends an organic, whole-foods, minimally-processed, plant-based diet. Additives like dyes, artificial sweeteners, and GMOs are known to have harmful health impacts on our kids.
This month, Dr. Michael Greger lets Veg-
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How to Treat ADHD Naturally
ABOUT THE AUTHOR
Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions, testified before Congress, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States. Dr. Greger’s recent scientific publications in the American Journal of Preventive Medicine, Biosecurity and Bioterrorism, Critical Reviews in Microbiology, Family & Community Health, and the International Journal of Food Safety, Nutrition, and Public Health explore the public health implications of industrialized animal agriculture. Dr. Greger is also licensed as a general practitioner specializing in clinical nutrition and was a founding member of the American College of Lifestyle Medicine. Dr. Greger’s nutrition work can be found at NutritionFacts.org, which is now a 501c3 nonprofit charity. Tap here to find out more about Dr. Greger.
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RECIPES
FOR FOODIES Chef A.J.‘s Red Lentil Chili Quinoa Salad With Pistachios and Currants Cherie Soria’s Massaged Kale Salad Stuffed Figs Carrot Cake Mint Chocolate Chip Cookies
Chef A.J.‘s Red Lentil Chili
Chef AJ‘s Red Lentil Chili Serves 6-8 Ingredients • 3 ounces of pitted dates (approximately 12 Deglet Noor) • 1 pound red lentils
• 2 teaspoons smoked paprika (different than regular paprika) • 1⁄2 teaspoon chipotle powder (or more to taste)
• 7 cups water
• 1⁄4 teaspoon crushed red pepper flakes (or more to taste)
• 2 14.5-ounce cans salt-free diced tomatoes (fire roasted preferred)
• scallions (for topping at the end)
• 1 6-ounce can salt-free tomato paste
Procedure
• 10 ounces chopped onion (approximately one large) • 1 pound red bell pepper, (approximately 2 large), finely chopped • 8 cloves garlic, finely minced • 4 tablespoons apple cider vinegar • 11⁄2 tablespoons dried parsley • 11⁄2 tablespoons dried oregano • 11⁄2 tablespoons salt-free chili powder
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1. Place tomatoes, tomato paste, red bell peppers, garlic and dates in a blender and blend until smooth. 2. Pour into an electric pressure cooker with the remaining ingredients. 3. Cook on high for 10 minutes and release pressure. Or, using a crock pot, cook on low for 6-8 hours. Chef’s Note: We love this served over a baked Yukon gold potato topped with a sprinkling of faux Parmesan. Issue 014 - September 2013 | 50
Quinoa Salad With Pistachios and Currants
QUINOA SALAD WITH
PISTACHIOS
AND CURRANTS Ingredients
Procedure
• One pound of quinoa, cooked
Cook the one pound of quinoa according to the directions on the package. Let cool thoroughly. Stir in remaining ingredients except for the nuts and mix well. Chill several hours. Stir in nuts just before serving.
• 1 cup of lime juice (add zest if using fresh) • 2 ounces of finely chopped scallions • 2 ounces of finely chopped Italian parsley • 2 ounces of finely chopped mint • 8 ounces of unsalted pistachios
Chef’s Note: Freeze pomegranate seeds when in season so you can make this delicious salad all year round.
• 2 cups of currants • 2 cups of pomegranate seeds, when in season
ABOUT THE CHEF
A noted vegan/raw pastry chef in Los Angeles, Chef AJ is a popular keynote speaker and culinary instructor across the United States. She is the author of “Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight,” and the creator of Healthy Taste of L.A., an annual event where the finest in plant-based cuisine meets the best in nutritional science. VegWorld Magazine
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Cherie Soria’s Massaged Kale Salad
Massaged Kale Salad Yield: 2 servings Ingredients:
Procedure:
• 2 tablespoons unsulfured raisins
1. Place raisins in 1⁄2 cup hot water. Allow to soak for 2 to 4 hours or overnight. Drain. (Discard the soaking water or save it for smoothies or dressings.)
• 4 cups kale, stemmed and cut into chiffonade • 1⁄4 teaspoon salt • 1 tablespoon lemon juice • 1 tablespoon extra-virgin olive oil • 1⁄2 cup seeded and diced red bell peppers • 1 tablespoon thinly sliced green onion • 1⁄2 cup favorite dressing or Cashew Mayonnaise (recipe below) • Freshly ground black pepper to taste
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2. Combine kale, salt, lemon juice, and oil. Massage until the kale is reduced in volume by at least half. 3. Toss the massaged kale with the soaked raisins, bell peppers, green onion, and Cashew Mayonnaise and adjust the seasoning with salt and pepper. Note: This salad lasts in the refrigerator for up to 3 days in a sealed container.
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Cherie Soria’s Massaged Kale Salad
Cashew Mayonnaise Yield: 6 servings
Ingredients: • 2 cup raw cashews
• 1 teaspoon onion powder
• 6 tablespoons filtered water
• 1⁄2 teaspoon garlic powder
• 3 tablespoons lemon juice
• 3⁄4 teaspoon salt
• 2 tablespoons coconut nectar or agave nectar
• Pinch of ground white pepper
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• 1⁄4 cup extra-virgin olive oil
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Cherie Soria’s Cashew Mayonnaise
Procedure: 1. Cover raw cashews with 2 cups of filtered water and allow them to soak for 4 hours to soften. After soaking, drain and rinse well. 2. Puree the water, lemon juice, nectar, onion powder, garlic powder, salt, and white pepper in a high-performance blender until the mixture is completely smooth. Use a rubber spatula to fold the mixture from the sides of the blender into
the center of the vortex as needed. 3. With the blender running, slowly add the oil through the hole in the lid until the mixture is thoroughly combined, or emulsified. Note: Store mayonnaise in an airtight container in the refrigerator for up to 2 weeks.
Reprinted with permission from “Raw Food For Dummies” by Cherie Soria and Dan Ladermann.
ABOUT THE CHEF
Raw food revolutionary, Cherie Soria, is the founder and director of Living Light Culinary Institute, and has been teaching the art of gourmet raw foods to individuals, chefs, and instructors for more than 20 years and vegetarian culinary arts for 40 years. Cherie is also the author of four books, including “Raw Food Revolution Diet” and “Raw Food For Dummies.” Cherie and her husband, Dan Ladermann own and operate several raw food businesses besides Living Light Culinary Institute, including a Living Light Cafe, Living Light Marketplace, a retail store providing gifts for chefs and products for healthful living, and the historic, eco-friendly Living Light Inn, all located on the beautiful Mendocino coast of northern California. They also host the Living Light Chef Showcase: Hot Chefs, Cool Kitchen, an event that highlights twelve of the world’s top raw food chefs and instructors each August at the Living Light Center, which is streamed over the internet to thousands of people worldwide. Cherie and Dan have received numerous awards and accolades for Living Light International, which is recognized as one of the leading raw food businesses in the world. Tap here to find out more about Cherie.
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Jenny Ross’ Dessert Sampler
Jenny Ross’ Dessert Sampler
Stuffed Figs
Ingredients for the filling:
Preparation:
• 1/2 cup macadamia nuts
In a basic blender blend all filling ingredients until a rich creamy sauce is formed. Then lightly coat each fig in the sweetener of choice. Place figs upright on a cutting board. Cut 1/2 inch vertically into the fig around the stem, and then place a second cut ninety degrees from the first cut the same depth to form a crosswise cut into the fig. For best results place the filling sauce into a squeeze bottle. Place the bottle tip into the fig and fill with filling until it starts to overflow from the fig. Place the figs in the dehydrator at 118 degrees for 2 hours prior to serving.
• 1/4 cup raw honey or agave nectar • 1 tablespoon cinnamon • 1 teaspoon vanilla flavoring or vanilla paste • 1 teaspoon maca root (optional) • 1 teaspoon sea salt • 2/3 cup water or coconut water
Ingredients for the figs: • 16 oz fresh figs • 2 tablespoons raw honey or agave nectar VegWorld Magazine
These may also be enjoyed without dehydration, but the filling will be more of a liquid. Issue 014 - September 2013 | 55
Jenny Ross’ Dessert Sampler
Jenny Ross’ Dessert Sampler
Carrot Cake Makes 6 servings
Ingredients for the crust layers:
Procedure:
• 2 cups pecan or walnut pieces
In a food processor with the s blade attachment in place, process the carrots until a dry pulp. Then add the spices and agave nectar while processing until well combined. Remove the carrot mixture and place to the side while preparing the crust. Using the same food processor process the nuts down to a meal. Then add the agave nectar and spices while the food processor is on. Process until a dough ball mixture has formed. Using a 7 inch glass bowl or pie tin create one layer using the crust and follow with 1/2 the carrot mixture. Follow the carrot mixture with the second half of the crust. Top the cake with any spices or extra nuts you’d like. Dehydrate for 1 hour at 118 degrees or let set in the refrigerator for 1 hour prior to serving.
• 1/3 cup raw agave nectar • 2 tablespoons cinnamon • 1 teaspoon sea salt
Ingredients for the carrot layer: • 1 1/2 cups shredded carrots • 1/2 cup raw agave nectar • 2 tablespoon pumpkin pie spice • 1 teaspoon cinnamon • 2 oz ginger juice • 1 teaspoon sea salt
ABOUT THE CHEF
Jenny Ross, the owner and executive chef of the living-foods restaurant 118 Degrees in Costa Mesa, California, has been a pioneering spirit of the raw-foods movement since 2000, beginning with her first Los Angeles café. As a chef, her unique creations have captivated customers nationwide, and her product line is available in health-food stores throughout the country. Jenny works with clients of all backgrounds, motivating them toward more vibrant health while teaching them about the healing power of living foods. Her award-winning cuisine has drawn a celebrity clientele to her restaurant and has been a positive catalyst for changing many lives. Jenny’s books “Raw Basics”, “The Art of Raw Living Food” and “Simply Dehydrated” are available at www.jennyrosslivingfoods.com. Tap here to visit her website now. VegWorld Magazine
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Mark Reinfeld’s Mint Chocolate Chip Cookies
Mint
Chocolate Chip Cookies Makes 20 cookies
Dry Ingredients: • 2 cups spelt flour • 1 cup vegan chocolate chips • 1 cup walnuts, chopped • 3/4 cup rolled oats • 1/2 teaspoon sea salt • 3/4 teaspoon baking soda • 1/8 teaspoon cinnamon • 1 pinch nutmeg
Wet Ingredients: • 2/3 cup maple syrup • 2/3 cup safflower oil • 2 tablespoons filtered water • 1 teaspoon peppermint extract
Preparation: 1. Preheat oven to 350ºF. Place dry ingredients in a large mixing bowl and mix VegWorld Magazine
well. Combine wet ingredients in another large bowl. Add wet to dry and mix well. 2. Refrigerate for 15 minutes. Place 8 scoops on a well-oiled baking sheet and flatten slightly with hand. Space evenly so cookies have room to spread. 3. Bake until golden brown, approximately 10 minutes. Allow to cool before enjoying.
Variations: 1. For gluten-free, replace the spelt flour with 1 3/4 cups rice flour, ¼ cup sorghum, 3/4 teaspoon xanthan gum. Add an additional 2 tablespoon of maple syrup. 2. Replace the walnuts with toasted pecans or macadamia nuts. 3. Replace the chocolate chips with carob chips or dried fruits. 4. Add 2 tablespoons of cocoa or carob powder to above. 5. Add 1 tablespoon spirulina. Issue 014 - September 2013 | 57
ABOUT THE CHEF
Mark Reinfeld is the winner of Vegan.com’s Recipe of the Year Award for 2011 and has over 20 years experience preparing creative vegan and raw food cuisine. Mark was the Executive Chef for the North American Vegetarian Society’s 2012 Summerfest, one of the largest vegetarian conferences in the world. He is described by VegCooking.com as being “poised on the leading edge of contemporary vegan cooking”. He is the founding chef of the Blossoming Lotus Restaurant, winner of Honolulu Advertiser’s ‘Ilima Award for “Best Restaurant on Kaua’i”. Mark is also the recipient of a Platinum Carrot Award for living foods – a national award given by the Aspen Center of Integral Health to America’s top “innovative and trailblazing healthy chefs. Looking for more great videos and recipes from the awardwinning vegan chef Mark Reinfeld? Check out “Cooking Healthy Lessons”, a fantastic online vegan cooking program with a huge selection of vegan recipes. Tap here to find out more.
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feature
Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation
E R TU A FE
Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation
Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation
I
t’s been 2 ½ years since the tsunami and devastating breakdown of Fukushima’s nuclear power station. With the immediate threat of harm well in the past, we can now breathe a sigh of relief and move on, right? Not so fast! The damaged plant is back in the headlines – this time due to massive amounts of contaminated water leaking into the earth and its oceans. In fact, it has been reported that hundreds of tons of radioactive water from the damaged plant enter the Pacific Ocean every day. The world already is affected by the disaster – higher levels of radiation have been found in some food supplies. But, in light of this latest news, it appears our exposure may continue to get worse as the aging structures at the
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Fukushima plant break down and radiation makes its way through the food chain. In this climate, a plan to protect yourself and your loved ones from harmful exposure to radiation seems more of a necessity than just a good idea.
Fukashima Isn’t the Only Game in Town (Radioactively Speaking) Even without major nuclear plant breakdowns, we are subject to harmful radiation every day. It’s a natural phenomenon, but when added to other sources of radiation, Issue 014 - September 2013 | 60
Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation can have unnatural consequences in your body. Low-level background radiation bathes the earth all day, every day. About 100 subatomic particles in the form of cosmic rays bombard every square meter of the planet at sea level every second, according to NASA (National Aeronautics and Space Administration). And the number of cosmic rays increases rapidly with altitude. Additional radiation originates from radioactive materials at the earth’s surface. And, finally, tiny amounts of radioactive forms of potassium, carbon, and other materials that make up your body get into your cells through food or other means.
Some Exposure to Radiation is Voluntary and Completely Avoidable For the average American, radiation from manmade sources roughly doubles annual exposure from the natural background level. The biggest contributor to routine radiation is diagnostic medical imaging tests. The President’s Cancer Panel concluded that Americans receive 48% of their total radiation exposure from medical imaging and other
48% of Americans’ exposure to radiation comes from medical sources, as opposed in only 15% in the early 1980s. VegWorld Magazine
The sun bathes the earth with radiation every day. Alone, this doesn’t pose a health threat. But added to other (avoidable) sources, it can add up.
medical sources, as opposed to only 15% in the early 1980s. CT scans alone account for 24% of the total. What is the risk from this doubling of natural radiation dosages? The answer is that no one knows because of the lag, which is often decades, between when a cancer begins and when it is diagnosed. By the time cancer is causing obvious symptoms, it’s often too late to pinpoint what factor or combination of factors caused it initially and kept it growing over the years. So scientists rely on statistical data rather than cause and effect studies. Research indicates that even low levels of radiation increase the risk of cancer. Other hazards of radioactivity include genetic damage, which can be passed on even to the next generation, and decreased fertility.
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Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation Clearly, minimizing exposure to radiation is desirable. So is enhancing your body’s ability to repair damage caused by low-level radiation.
5 Easy Steps to Protect Yourself from Radiation The good news is that life evolved with background radiation. So, your body comes equipped for the fight. Effective repair mechanisms offer protection from radiation within each cell. Every second your body is fixing the damage. And there are simple, effective, low-cost means to further safeguard your health from both manmade and natural low-level radiation you can begin today. Here are five ways to keep healthy, both by preventing radiation exposure and by speeding repair when powerful radioactive waves or particles penetrate The best way to protect yourself against radiation is to avoid it! A fresh vegan diet will keep you healthy and prevent the need for medical scans.
VegWorld Magazine
your cells. RADIATION AVOIDANCE. Roughly half of average radiation exposure is entirely avoidable. All you need to do is be healthy enough to not require diagnostic medical imaging studies. A whole foods, plant-based diet is an effective strategy to drastically reduce your risk of chronic illness that might lead a physician to recommend these tests. Because doctors constantly prescribe imaging studies, however, it’s also important to
The good news: There are simple, effective, low-cost ways to protect your health from radiation - starting today!
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Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation know when they can be avoided altogether. For “preventive” imaging that uses x-rays, do careful research and weigh the pros and cons of each procedure. (See, for example, VegWorld Magazine, December 2012 “Do Mammograms Cause More Harm Than Good?”) Be sure to ask your doctor if any test she recommends involves radiation. Understand how important it is to get it and what are the alternatives. This is especially true for children, who are more susceptible to radiation than adults are. A 2010 study of the insurance records of 355,088 children showed the average U.S. child had nearly eight diagnostic imaging procedures by age 18. LOSE WEIGHT. Say what? It’s true. The amount of radiation required for a medical test rises the more tissue the radiation must penetrate to form an image. Four to ten times as much radiation may be needed to complete a diagnostic test in an obese patient, as compared to a patient in a healthy weight range. A whole foods, plant-based diet is the path to permanent, hunger-free weight loss. So if you do need a diagnostic test, you will minimize the radiation damage by being at a
Because animals accumulate radiation in their bodies, a glass of milk has significantly more radiation than the plants the cow ate. VegWorld Magazine
Four to ten times as much radiation may be needed to diagnose an obese patient. Losing weight will limit your exposure from even necessary tests.
lean weight. AVOID ANIMAL PRODUCTS. Dairy products are a major source of radioactive elements – especially in areas that have been contaminated by fallout from a nuclear incident. Other animal foods also concentrate the radioactivity in the plants used for feed. The reason for this is a phenomenon known as bioaccumulation, which is the accumulation of a substance, such as a toxic chemical, in various tissues of a living organism (think mercury in fish). A plant may have a certain level of radiation, but as an animal higher on the food chain consumes that plant (and others) in large amounts, the ani-
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Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation
The average U.S. child had nearly eight diagnostic imaging procedures by age 18, according to a recent study. That’s a lot of radiation! Whole plant foods carry an arsenal of antioxidants to fight free radicals that cause cellular damage.
mal accumulates the radiation and becomes much more radioactive than the plant. For example, after the Chernobyl disaster, the Swedish government carefully monitored radioactivity from plant and animal foods from contaminated areas. While most animal foods, including meat, dairy, and fish had higher levels of radioactive substances, most grains, vegetables, potatoes, and fruit were below the safe limits.
Antioxidants are powerful defenders against free radicals in the human body. Vitamins and phytochemicals (beneficial nutrients found only in plants) are powerful antioxidants. Whole plant foods, including vegetables, fruits, beans, potatoes, whole grains, nuts, seeds, herbs, and spices, have an arsenal of these antioxidants to counter free radicals.
When you consider that higher levels of radiation have already been found in U.S. produce since Fukushima, you begin to see that the danger isn’t contained to the consumption of animals living in Japan. GET YOUR ANTIOXIDANTS TO FIGHT FREE RADICALS. Radiation causes significant cellular damage by knocking into subatomic particles and forming free radicals. These are high energy, electrically charged particles that wreak havoc with the cell and can lead to cancer, among other illnesses.
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Fukushima: It Ain’t Over 5 Ways to Protect Yourself from Radiation A study of 36,228 atomic bomb survivors of Hiroshima and Nagasaki demonstrates that plant power helps even in extreme circumstances. Survivors who ate fruits and vegetables daily had 13% less risk of dying from cancer over a twenty year period than those who consumed these foods less than once a week. GET YOUR PHYTOCHEMICALS TO FIGHT GENETIC DAMAGE. Radiation also causes direct genetic damage at the cellular level. This can cause cancer to you (if the damaged cell reproduces) and harm the next generation when you pass on these altered genes. A 2009 study of airline pilots demonstrates the protective power of plant-based vitamins and phytochemicals. Recall that cosmic rays, an intense form of background radiation, increase significantly with altitude. So pilots are routinely subject to substantially
Survivors of Hiroshima and Nagasaki who ate veggies every day had 13% less risk of dying from cancer compared to those who ate them less than once a week.
Eating a wide variety of fruits and vegetables is your best defense against the harms of radiation.
higher radiation levels than the average person. Researchers chose a few vitamins and phytochemicals to study, and found that high amounts of these substances taken in the form of food protected against genetic damage in a group of 83 pilots. While most nutrients were effective on their own, the best protection came from eating a wide assortment of fruits and vegetables with those nutrients studied plus many more. Importantly, manufactured nutritional supplements were not at all effective.
In conclusion, “Go Veggie!” You might get the point by now that the 5 easy steps to a defense from radiation can be summed up in 2 words: “Go Veggie.” What could be more simple? Now you can add one more important item to the long list of reasons to thrive on a whole foods, plantbased diet.
ABOUT THE AUTHOR
Dr. Janice Stanger has a Ph.D. in Human Development and Aging from University of California, San Francisco. As an adult, she went through multiple unsuccessful weight loss attempts, binge eating, and numerous chronic illnesses and debilitating pain. Since following the Perfect Formula Diet the author is now in Perfect Health, at her Perfect Weight, and takes no prescription drugs (with ideal cholesterol, blood pressure, and glucose level) at age 58. Find out more about Dr. Janice Stanger by visiting her website here.
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SPOTLIGHT
ON COMPASSION
Babe, Lettuce, and Tomato: You Want a What?
Babe, Lettuce, and Tomato:You Want a What?
Babe, Lettuce,
and Tomato:
You Want a What? F
ew people really know about the horrific treatment of the food they casually put in their mouth. I’m sure if you asked a youngster if they’d like a Babe, lettuce, and tomato sandwich it would stimulate a lot of discussion – and one that many wish to avoid. I’m also sure if you ordered a Babe, lettuce, and tomato sandwich at a restaurant the incredulous waitperson would ask, “You want a what?” Paul McCartney once said, “If slaughterhouses had glass walls, everyone would be a vegetarian.” He’s right. If that were the state of the world, we could no longer dismissively say, “Oh I know they suffer, but I love my bacon.”
Where’s the animal? The words we use to refer to other animals often distance us from who they really are. Dead pigs are called ham, bacon, and sausage and dead cows become red meat, VegWorld Magazine
steaks, and hamburgers. They’re wrapped in packages that make it impossible to know who they used to be. Kids usually don’t know that their hamburger used to be a cow. Most are surprised when (and if) they are told, and some refuse to eat them. It’s important to refer to animals by who they are to allow our natural inclinations help make our food decisions for us. Although, I’m sure restaurants would never put “pig, lettuce, and tomato” or “cow on a
“Put a baby in a crib with an apple and a rabbit. If it eats the rabbit and plays with the apple, I’ll buy you a new car.” - Harvey Diamond Issue 014 - September 2013 | 68
Babe, Lettuce, and Tomato:You Want a What?
Did you know it’s a compliment to be called a “pig?” Pigs are very intelligent, highly social and deeply emotional animals - very much like dogs we know and love as our loyal companion animals.
bun with fries” on their menu. That’s just bad for business.
What Would You Learn if you Got to Know Your Food? I like pigs. Many people don’t know (or don’t want to know) that pigs are very intelligent, highly social, and deeply emotional animals. They display many different personalities. There’s even scientific research that shows that pigs can be optimists or pessimists
“We all love animals. Why do we call some ‘pets’ and others ‘dinner?’” - K.D. Lang
VegWorld Magazine
depending on whether they live in enriched environments or places where there’s continuous stress and suffering. Pigs are sentient beings who are capable of suffering incredible pain. They not only suffer their own pain, they also see, smell, and hear the pain of others. We grossly underestimate animal suffering. In fact, many argue that their pain is worse than ours in horrendous situations because they don’t know when it’s going to end; it’s interminable, and they can’t rationalize it. All they know is what they’re feeling at the moment and what feels like endless psychological and physical abuse. A few years ago I had the great pleasure of meeting Geraldine, a rescued potbellied pig, on a visit to Kindness Ranch, a sanctuary that rescues and rehabilitates former laboratory animals. Geraldine behaved as a companion dog, leaning into me as I rubbed her back and flipping over on her back as I rubbed her belly. I couldn’t imagine how anyone could do anything that would cause her
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Babe, Lettuce, and Tomato:You Want a What? to suffer. We can learn a lot of positive lessons from pigs about loyalty, trust, friendship, compassion, and love if we open our hearts to them. Calling someone a pig is really a compliment.
Dead Pig Walking My encounters with pigs haven’t always been as pleasant as my meeting with Geraldine. As I was standing at a recent protest in Toronto, Canada, a truckload of pigs going to market appeared, and the stoplight turned red just as the truck showed up. For the next few minutes I stared into the eyes and faces of pigs on their way to slaughter for unneeded human meals. Transport is part of a pig’s life of torture. After being raised on cramped and filthy pig farms, they’re loaded on to a truck for an inhumane trip to the slaughterhouse where they’re brutally and mercilessly killed. On the crowded
truck, and before they’re slaughtered, they’re unrelentingly terrified. When I looked into the eyes of the pigs I could feel their pain and panic. Their ears were flopped forward, their faces drawn, and their unrelenting squeals of protest pierced the air. The cacophony of protests brought tears to my eyes. Their behavior pierced my heart. I could hear them asking to be freed from this reprehensible treatment. If these pigs were dogs I’m sure people would vehemently protest their treatment.
“When I looked into the eyes of the pigs, I could feel their pain and panic. If they were dogs, I’m sure people would vehemently protest their treatment.”
We grossly underestimate the suffering of “livestock” animals like pigs. They feel physical and emotional pain; it’s interminable and they can’t raionalize it.
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Babe, Lettuce, and Tomato:You Want a What?
Get to know the animals on your plate. “It’s a matter of who’s for dinner, not what’s for dinner.” - Dr. Marc Bekoff
The only way I could properly convey my feelings to VegWorld readers was to include the video below. It features a wonderful grassroots organization, called Toronto Pig Save, and juxtaposes the true, playful nature of pigs with their horrific treatment during transport to slaughter. Most people don’t know the plight of the animals who they eat. We must remember that when an animal is on a plate it’s a matter of who’s for dinner, not what’s for dinner.
ABOUT THE AUTHOR
Marc Bekoff, Ph.D., is a former Professor of Ecology and Evolutionary Biology at the University of Colorado, Boulder, and co-founder with Jane Goodall of Ethologists for the Ethical Treatment of Animals. He has won many awards for his scientific research, including the Exemplar Award from the Animal Behavior Society and a Guggenheim Fellowship. Marc has written more than 800 articles, numerous books, and has edited three encyclopedias. His books include the “Encyclopedia of Animal Rights and Animal Welfare,” “The Ten Trusts” (with Jane Goodall), and the “Encyclopedia of Animal Behavior,” among many others. Tap here to explore his homepage at marcbekoff.com and, with Jane Goodall, www. ethologicalethics.org.
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REVIEWS
AND RECOMMENDATIONS
Woodstock Farms Animal Sanctuary Fall Color in Finger Lakes Wine Country
Pick of the Month: Woodstock Farms Animal Sanctuary
VegWorld’s
Pick of the Month Woodstock Farms Animal Sanctuary
P
erfectly situated in Woodstock, NY, couple Jenny Brown and Doug Abel began the Woodstock Farm Animal Sanctuary in late 2004 with a small group of rescued chickens from a factory farm, and a rooster who had been dumped in a NYC schoolyard. Their wedding in October of 2004, the first fundraiser for the sanctuary, took place on what is now the new pasture and barn for rescued goats and sheep.
VegWorld Magazine
Starting with an empty, unfenced hay field, in a few short years they grew faster than ever imagined. They’ve raised funds to build two large barns, two sheds for the cattle, five chicken coops, a duck/goose shed and pond, a modest animal hospital/treatment room and visitor center – and almost a mile of fencing. This have rescued hundreds of animals who either stay there for life or are adopted out to loving homes that meet their strict criteria.
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Pick of the Month: Woodstock Farms Animal Sanctuary The shelter regularly takes in, or works to place, other farm animals that are victims of cruelty and neglect. Most of these animals are rescued during investigations of farms, stockyards, auctions, and slaughterhouses; others arrive from humane societies and SPCA cruelty cases. A surprising number of rescued animals come from the streets of New York City. For the first time in their lives, these animals that have only known fear, isolation and pain now enjoy warm and clean barns, nourishing food, veterinary care and love. Apart from visitor hours on the weekends, Woodstock Farms Animal Sanctuary hosts regional school groups on field trips and
other large groups. These days, children seldom have the opportunity to see these animals up close because the small family farm is largely a thing of the past. Few organizations exist that provide shelter and care to farm animals as opposed to the many that exist that focus on companion animals. Seeing these animals in the environment that they were meant to be in is a rare and rich experience. Visitors walk away having learned that these animals are not unlike the animals we call pets—they each have unique personalities and can be as affectionate and loyal as a dog or cat. Tap here to find out more about Woodstock Farms Animal Sanctuary.
Woodstock Farms Animal Sanctuary is one of the few farm animal sanctuaries in the U.S.
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IMAGINE
THE DAY WHEN ALL ANIMALS ARE FREE TO BE.
Working together, it’s within reach. For over a decade, Mercy For Animals has been campaigning diligently to prevent cruelty to farmed animals and promote compassionate food choices and policies. Through education, undercover investigations, corporate outreach, and legal advocacy, we are changing the course of history for animals -- inspiring both compassion and change.
Join us. MercyForAnimals.org
Fall Color in Finger Lakes Wine Country
Fall Color
in Finger Lakes
Wine
Country I
t’s a leaf-peeper’s dream: Rolling hills of brilliantly hued trees, vines of luminous green grapes, yellow wildflowers, red cardinals, blue skies with cotton-puff clouds and shimmering silver glacier-carved lakes. Welcome to New York’s Finger Lakes wine country where vast rolling hills are home to a surprising number of world-class wineries and terrific restaurants where fresh local produce dominates the plates. After Art and Joyce Hunt turned their fifthgeneration Keuka lakeside family farm into Hunt Country Vineyards, vino-lovers and awards began pouring in. Rieslings are among crops benefitting from eco-technolo-
VegWorld Magazine
gies developed by the Hunts’ daughter and sustainable production practices refined in cooperation with nearby Cornell University viticulture scientists. “The area’s warm days and cool nights enable us to grow fruit with incredible intensity,” said Art. “Then we capture those flavors in bottles.” Indoor fall color includes wines possessing an orange blossom bouquet and resembling “rhubarb pie in a glass.” The wines are vegan, produced without fining agents like egg whites used by some winemakers to remove particles and bitterness that can be avoided by using traditional practices. At Fox Run Vineyards, where all wines are Issue 014 - September 2013 | 76
Fall Color in Finger Lakes Wine Country
For an overall dining experience, you can’t beat the panoramic views and fresh fare of the Finger Lakes especially in the Fall.
vegan except the Ports, vintner Scott Osborn explained the area’s “lake effect,” slope and soils provide ideal terroir for zippy, crisp wines with “beautiful flower and fruit aromatics.”
about 500 rescued farm animals reside on 175 acres at Farm Sanctuary. On the inspiring one-hour guided tour, I met friendly goats, sheep, ducks, turkeys, pigs, cows and other residents.
The region holds other enchantments. Near Sugar Hill State Forest west of Watkins Glen,
Close by, Seneca Lake delights boaters, and Watkins Glen State Park offers a haven of massive rock, waterfalls large and small, and walking trails leading from one awesome sight to the next.
N.Y.’s Finger Lakes boasts vineyards that make vegan wines - without the use of fining agents like egg whites and fish bladders. VegWorld Magazine
Where to Stay The Ginger Cat Bed & Breakfast (www. gingercat-bb.com): A serene, literally sensational place to relax, bird-watch, watch for deer in the woodlands and gaze at stars by night. Located in Rock Stream, the B&B was named for a fostered and adopted by the Issue 014 - September 2013 | 77
Fall Color in Finger Lakes Wine Country innkeeper, a long-time animal rescuer, vegan, compassionate cook and yoga/meditation instructor. Farm Sanctuary’s Bed & Breakfast: With advance reservations, you can stay in comfortably furnished and bargain-priced cabins. After a fresh, tasty vegan meal, you can help with shelter chores or simply commune with animals in this beautiful setting.
Where to Eat Red Newt Bistro (www.rednewt.com), in Hector on Seneca Lake: From the everchanging menu, I enjoyed organic field greens with house-made cherry balsamic vinaigrette and the Swiss chard bundle The Finger Lakes has a number of phenomenal restaurants where fresh, local produce dominates the plates.
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Fall Color in Finger Lakes Wine Country
The area’s “lake effect,” slope and soils provide ideal terroir for zippy, crisp wines with “beautiful flower and fruit aromatics.”
stuffed with quinoa, shiitake mushrooms and roasted red pepper. Stonecat Café (www.stonecatcafe.com): Also in Hector, chef Scott Signori prepares hyper-local, mostly organic fare, with vegan and gluten-free dishes flagged on the menu. The grilled smoked maple tofu’s thin-sliced chewy goodness was elevated by coconut cream sauce, sticky rice, and braised Swiss chard. The finale? Blackberry wine sorbet. Catch sunset over the adjacent vineyards. Veraisons Restaurant (www.glenora.com/ Restaurant/Veraisons-Restaurant): Favorites at this award-winning Dundee hotspot include chilled tomato basil soup and warm spelt berry salad with cherries, almonds, sautéed kale, organic pinto beans and sorrel coulis. The Cellar (www.corningwinebar.com): VegWorld Magazine
Sourcing from local sustainable producers, this Corning cafe’s choices include vegan/ gluten-free Gnocchi and smoked tofu strawberry rhubarb compote with spiced cashew crumble. Moosewood Restaurant (moosewoodcooks. com): All veg and vegan; open since 1973. For more on local dining: Veg Guide (www. vegguide.org/region/194).
Where to go Wine-Tasting (all with vegan-friendly selections) On Lake Seneca: • Glenora Wine Cellars in Dundee.
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Fall Color in Finger Lakes Wine Country • Atwater Estate Vineyards in Burdett. • Billsboro in Geneva. • Pompous Ass Winery in Rock Stream. • Fox Run Vineyards in Penn Yan. On Keuka Lake: • Dr. Frank Vinifera Wine Cellars in Hammondsport. • Hunt Country Vineyards in Branchpo A useful website for vegan libations is Barnivore, a vegan beer, wine and liquor guide www.barnivore.com.
Wine tasting tips To make the most of your wine-tasting experience, here are some guidelines the connoisseurs follow. Try it with some friends to make the most of your experience. • Ask: whether the wine is vegan (surprisingly, many are not. See VegWorld, March 2013, “Would you Like Some Fish Bladders with that Chardonnay?”). • See: Observe color, clarity and intensity. • Swirl: This releases the aromas in the glass.
Before sipping any wine, make sure to ask first, whether it’s vegan. Surprisingly, many are not.
air to further aerate the wine, releasing more aromas onto your palate. • Savor. Swish the wine around to every part of your mouth. • Spit: You don’t want those sips to add up, especially when driving or cycling. • Score: Take notes or keep a wine journal. All tips come from Finger Lakes Wine Country connoisseurs (with the exception of tip number 1).
• Smell: Discover such qualities and aromas as spicy, nutty, fruity and floral. • Sip: Take in a small amount with a bit of
ABOUT THE AUTHOR
Robin Tierney is a travel, outdoors and food writer who gets her energy from an all plant-based diet. Her whole household is made up of vegan athletes, including their adopted American Pit Bull Terriers. Reach Robin at Travelveg@live.com Photographs also provided largely by Robin Tierney.
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