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CONTENTS VegWorldMagazine/ Issue 015 - October 2013

THE FUN SIDE OF VEGGIE LIVING 8 Vegan Hot Sheet 14 Vegan 101 16 Tofu: Proving That Everything Old Is Cool Again 19 Fit Quickies 23 Yoga For The Veggie Soul

FAMILY & LIFESTYLE 26 Great News, “Sandwich Generation:” Anti-Alzheimer’s Diet Kicks A@@ for Kids Too Everywhere he goes, the kids want to rock. Find out how Bryan Adams is thriving creatively thanks to a plant-based diet. pg. 38

MAIN FEATURE 38 Backstage with Bryan Adams Legendary Rocker, Vegan and Humanitarian

Are multi-vitamins and herbs necessary to maintain a healthy lifestyle? pg. 26

NUTRITION & THRIVING

Want to check out the hottest app that is secretely spreading the veggie message to the masses? pg. 9

32 Got Milk? Got Childhood Obesity, Acne and Infertility!

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CONTENTS VegWorldMagazine/ Issue 015 - October 2013

RECIPES 47 Sweet Potato and Yellow Split Pea Soup 49 Italian Florentine Soup 51 Scrumptious Vietnamese Sandwich 53 Black Bean Brownie Bites 56 Chocolate-Date-Nut Caramel Truffles

These chocolate truffles are incredibly tasty and would fool the most die-hard chocoholic. They are healthy! pg. 56

SPOTLIGHT ON COMPASSION

Fiona Apple is spreading the message about the atrocities of factory farming in a unique and creative way. pg. 65

60 Going “Cold Tofu” to End Factory Farming

REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the Founder of VegWorld Magazine, Steve Prussack 64 Reviews and Recommendations Vegworld’s Pick of the month Veggie World Travels Find out the many reasons to avoid or decrease animal consumption whether going gradual or “cold-turkey.” pg.

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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

Janice Stanger

Lani Muelrath

Ally Hamilton

Neal Barnard, M.D.

Dr. Pam Popper

Michael Greger, M.D.

Chef AJ

Mark Reinfeld

Brian Patton

Melissa Costello

Cherie Soria

Marc Bekoff, Ph.D.

Robin Tierney VegWorldMagazine

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EDITOR´S NOTE om A message fr of the Founder azine, VegWorldMag ack Steven Pruss

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e have been excited about rolling out this issue of VegWorld Magazine to unveil our new and improved revamp of the magazine. We have been publishing VegWorld for over a year now and wanted to update our design to reflect the direction of our magazine. Here you will find an easier reading experience with a fresh, hip feel.

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e founded VegWorld Magazine to bring the veggie message to a larger mainstream audience and to make it “cool” to be veggie. We don’t push a lifestyle on our readers. We provide you with all the tools you need to incorporate a plant-strong diet into your life, and let you do the rest. We don’t judge our readers. We just give you the lat-

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appeal. ached mass re s a h e in z us.” a “Our mag journey with e th g in k ta r Thank you fo

est scientific data, recipes, and tips, tricks, and insight into the hippest diet on the planet.

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his month, we are thrilled to feature rock legend Bryan Adams. His music has inspired a generation and his lifestyle choices are just as inspiring. We have more incredible celebrities, musicians, artists, luminaries and authors coming soon. Our magazine has reached a mass appeal and

we thank you for taking this journey with us.

F

ind out more and stay connected in between issues by visiting our blog by tapping here. Or follow the links on the bottom of this page to stay connected. We have more big announcements coming soon, so be sure to stay in touch.

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THE FUN SIDE OF VEGETARIAN LIVING

Hot Sheet Vegan 101: Ask the Experts Tofu: Proving that Everything Old is Cool Again Fit Quickies Yoga For The Veggie Soul

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Vegan Hot Sheet

hip and happening vegan stuff

Death to the “Monsanto Protection Act”

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pponents of genetically modified organisms (GMO) celebrated recently after the U.S. Senate dropped a controversial provision allowing agricultural companies to ignore judicial rulings.

they posed a potential risk to farmers of nearby crops, the environment, and human health.”

Dave Murphy, executive director of Food Democracy Now, called the Senate’s action “a major victory for the food movement and all those who care about openness and transparency in their government.”

Murphy and other food advocates believed the provision would have resulted in harmful GMO products reaching American consumers.

The Farmers Assurance Provision, which critics labeled the “Monsanto Protection Act,” would have allowed biotechnology companies like Monsanto to sell GMO seeds to farmers even after a court blocked their sale.

But members of the Senate prevented the plan from being included in a House continuing resolution used to keep the government funded.

“This is a victory for all those who think special interests shouldn’t get special deals,” Senator Jeff Merkley (D-Oregon) said in a statement. “This secret rider, which was slipped into a must-pass spending bill earlier this year, instructed the Secretary of Agriculture to allow GMO crops to be cultivated and sold even when our courts had found

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VEGAN HOT SHEET: HALLOWEEN HIP AND HAPPENING STUFF

Looking for something natural to drop into the trick or treat bag this Halloween?

Look no further than these natural Halloween lollipops. A much better choice than the typical junk food you’ll find in the local supermarket. Tap here to order some for the ghouls who haunt your house this Halloween.

Go “Psycho” on Your Pasta!

The Angry Vegan was created by Charles Romanus with the intention to appeal to carnivores as well as vegans. These hearty and great tasting sauces have the sensibility of a vegan and the taste of a hearty, meaty sauce - with a dose of psycho attitude.

Flavors include creamy mushroom, sausage & red pepper, and bolognese. Check out their website by tapping here.

Trust us, you’ll want to try one of these angry delicious jars on top of your organic quinoa pasta.

Help This Little Cow Flee the Horrors of Factory Farming!

Forget Candy Crush Saga. If you’re going to let a game eat up most of your time, make it one where you save farm animals! Run Cow Run is “the game the meat industry doesn’t want you to know about.”

In the game, players are a little cow who suddenly realizes what happens to her farm animal friends.

While trying to dodge the angry, vicious farmer and escape to freedom, the little cow tries to free her captured animal friends along the way. “Jump over obstacles, slide under windmills, set the farm animals free and collect coins to purchase unique power-ups that will help the cow make it to freedom!” reads the description on the company website.

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Not only is the game itself sharing a pro-vegan message, but the Facebook page for Run Cow Run also shares animal-friendly news and messages.

Run Cow Run has been downloaded over 1 million times. It is available for Android and Apple. Wanna play? Tap here to see for yourself.

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VEGAN HOT SHEET: HALLOWEEN HIP AND HAPPENING STUFF

Vegan Cancer Survivor Robin Quivers: ‘A vegan diet healed my body’

Radio personality Robin Quivers is cancer-free after undergoing chemotherapy, radiation treatment and surgery for endometrial cancer last year. Quivers returned to the studio this month as shock jock Howard Stern’s sidekick after receiving a clean bill of health.

the plant-based eating plan for helping her through her cancer recovery.

“I feel fantastic,” reports Quivers. “I’ve been declared cancer-free for about three or four months now.

It’s just a matter of still recovering at home, past all that treatment that kept me out of the studio for this long. But I’ve been feeling really good.”

“I went through chemo and radiation and hardly had any side effects,” she said. “I saw other people and they were going through the same thing I was, but my situation wasn’t complicated by other illnesses, other medications. Basically I was strong going in [because of my vegan diet].”

Quivers, 61, worked from home last year while dealing with a grapefruit-sized tumor that had grown in her uterus. She’s doing much better now, thanks to cancer treatments and her longtime vegan diet, which helped her lose 80 pounds several years ago.

Robin switched to a vegan diet in 2001, and credits

Quivers, who had been overweight all her life, had a family history of obesity, diabetes and heart disease. She was certain she too would fall prey to poor health in middle age, but says adopting a vegan diet completely changed her life.

DON’T MESS WITH ME!

Vegan Boxer Touts Plant-Based Power Makes Him Lean and Mean He’s lean, mean and proud of his plant-based, 100 percent vegan diet. In a recent interview, World Boxing Organization (WBO) welterweight champion, Timothy Bradley, discussed why he believes that his extremely strict vegan diet is guaranteed to give him the winning edge.

“I have used this diet since 2008. I first tried it when I was preparing for my challenge of super lightweight champion Junior Wittier - my first world title fight and after seeing the results it gave me I have tried to

stay as loyal to it as possible,” said Timothy.

The champion contends that following a vegan diet gives him more energy. “It helps keep my body clean and it provides me with a tremendous amount of energy due to my body spending less energy breaking down foods like meats. This is a big key factor in my fitness,” explained Timothy.

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VEGAN HOT SHEET: HALLOWEEN HIP AND HAPPENING STUFF

TCBY’S VEGAN FROZEN YOGURT: LIKE A FROZEN BLACK FOREST CAKE TCBY (aka “The Country’s Best Yogurt”) has released vegan frozen yogurt in outlets across the United States.

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ere’s the skinny on TCBY’s new vegan fro-yo.

First, it’s considered real yogurt, not some “frozen nondairy dessert,” because it contains live active cultures (S. thermophilis, B. lactis, L. acidophilus, L. lactis, L. casei, L. rhamnosus, and L. bulgaricus).

Second, it’s made with Silk brand almond milk, so it’s also soy-free. The only flavor available so far is chocolate almond. So how does a soy-free, dairyfree, non-GMO, gluten-free frozen yogurt taste?

According to reviewers, DELICIOUS! It’s much lighter than traditional yogurt. And, it’s been said that mixed with raspberries, it is reminiscent of a frozen black forest cake.

At 110 calories, 1.5 grams fat, and 15 grams sugar per four-ounce serving (not counting the raspberries and Canes sprinkles), this is a guilt-free treat in many ways.

Organic Maple Halloween Treats All the ghosts and goblins will think you are the ‘sweetest’ when you hand out Jed’s certified organic Halloween shaped maple candies! Each bag contains a pumpkin and two ghosts of pure organic Vermont maple (and, of course, vegan) candy. It will be the sweetest stop of their night! Tap here to check it out now.

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FEATURES THE STARS OF THE VEGAN MOVEMENT

FIND OUT MORE BY TAPPING HERE

WWW.VEGANPALOOZA.COM/VIP

VEGAN 101

ASK THE EXPERTS: IS IT SCARY FOR KIDS TO DITCH THE DAIRY? At VegWorld Magazine, we strive to provide our readers with the up-todate information you need to be healthy and thrive.

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o, this month, we start our new Vegan 101 feature “Ask the Experts.” This is your opportunity to ask noted nutrition experts for the answers you need to know. Got a question? Tap here to ask now.

We may publish your answer in an upcoming issue.

This month noted nutrition expert, Dr. Janice Stanger, answers important questions surrounding kids and the dairy conflict.

uestion: I hear conflicting advice on dairy foods. My children’s doctor says they need dairy every day so they load up on calcium for adulthood, and my doctor insists the calcium in milk will keep my bones strong. What happens if we stop eating dairy?

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nswer: You don’t have to let anyone frighten you into consuming foods that are harmful. The main benefit that medical professionals and government tout for cow’s milk is that it is dense with calcium. The story line is that you need calcium to keep your bones from collapsing with age, leaving you bed ridden with fractures that can end your life. Dairy foods are supposed to prevent this tragic decline by keeping your bones strong.

This may sound like a compelling story, but is actually one myth piled on top of another. The first is that calcium humans need is best obtained from cow’s milk. Stop and ask yourself: “Where does the calcium in milk come from?”

Calcium is Made in the Soil, Not in a Cow Here’s the answer. Calcium is a mineral; it comes from rocks. This mineral dissolves, and is taken

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up by plant roots, becoming a vital part of the plant’s metabolism. Calcium is the fifth most abundant element in the earth’s crust, so it is part of many rocks and common in soil. Animals don’t eat soil or rocks, and don’t have roots, so the only way they can get calcium is by eating plants.

Cows can’t make calcium any more than they can make gold, silver, or platinum. Cows get the calcium in their milk from the plants they eat. You have the same capacity to get all the calcium you need from whole plant foods.

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VEGAN 101

Calcium from Dairy Makes Bones Brittle, Not Stronger Another weak link in the dairy story is the idea that calcium is what makes bones strong. Bone is metabolically active tissue that is always remodeling itself for maximum strength. Bone has a cubbyhole structure, with calcium and other minerals stored in the cubbies. The walls of the cubbies are what give bone structural integrity, not the minerals, like calcium, that are stored inside for use in metabolism elsewhere in the body.

Some calcium is necessary for bones to be hard, but mostly you are concerned that your bones should be durable and resistant to breakage, and not overly brittle. Research demonstrates that the rate of hip fractures in different countries rises as the amount of dairy consumed per person goes up. This fact should give you pause before you take your next bite of cheese or spoonful of yogurt.

You CAN Have Too Much Dairy The dairy industry also wants you to think that you can’t get too much calcium — the more, the better.

Research shows, however, that excess calcium is dangerous, contributing to kidney stones, excess body alkalinity, and calcium deposits in soft tissue and blood vessel walls.

If you eat a whole-foods, plant-based diet, you don’t need much calcium anyway. Your body becomes skilled at absorbing, conserving, and recycling calcium when you don’t eat excessive

amounts of it.

Researchers compared a group of 105 Buddhist nuns on an animal-free diet with 105 similar women in their communities.

While the nuns consumed 330 mg of calcium per day on average, and had been on a plant-based diet for an average of 33 years, these women suffered no ill effects on their bone health.

In Sum, Don’t Believe the DairySponsored Hype

Cows get the calcium in their milk from the plants they eat. You have the same capacity to get all the calcium you need for strong bones from whole plant foods.

For strong bones throughout life, it’s critical to exercise, especially to regularly engage in weight-bearing exercise. This encourages bone remodeling so that your skeleton keeps its structural integrity. Also, you want to thrive on a whole-foods, plant-based diet for general health and to assure that your bones get a clear-flowing blood supply to bring vital nutrients to bone cells.

You have no biological need to consume the milk of another species. When you knock dairy out of your diet, your bones and the rest of your body will thank you.

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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TOFU / Vance Lehmkuhl

TOFU: Proving That Everything Old is Cool Again

by Vance Lehmkuhl

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HE OLDEN TIMES, they are a-changin’.

Recently, the dinner-theater chain Medieval Times, which specializes in meaty, sometimes cheesy “royal feasts,” announced a 30th-anniversary upgrade: The addition of a vegan menu.

As wild as that is, it turns out this is just one of many history-based dinner providers that are adding veggie menu options to their repertoire.

And not compromising on historical authenticity, either, in some cases.

Colonial-era . . . Tofu?

In Philadelphia, Pennsylvania, for example, historical mainstay City Tavern last year introduced fried tofu as an entrée, supplementing vegan appetizers and sides like potato leek soup and corn chowder.

Wait, tofu? In Colonial Philadelphia? It turns out Benjamin Franklin (who tried vegetarianism on more than one occasion) sent a 1770 letter to John Bartram including instructions for making an animal-free cheese called “tau-fu” from “Chinese caravances” (soybeans). Independence wasn’t the only campaign of which old Ben was an early adopter.

City Tavern owner and executive chef Walter Staib said adding a tofu entrée was “one of the best decisions I ever made,” as the dish has wound up “a top seller” at City Tavern.

The straight-off-the-menu version is vegetarian, but is breaded with egg and served on linguine that also has egg; the vegan alternative - which Staib noted “tastes just as good” - is a broiled tofu served on a bed of seasonal veggies.

Was it the letter that inspired the addition, or was

Benjamin Franklin loved and shared recipes for making tofu with other historic figures.

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TOFU / Vance Lehmkuhl

that a convenient excuse to diversify the menu?

Staib answered that “I was getting a lot of requests for vegetarian options,” and having researched the Franklin tofu issue, he decided the time was right to do something tasty with the information.

Our

“Vegan” Forefathers

So is this vegging up of historical menus stretching the notion of “authentic” to fit modern tastes and health concerns?

Not necessarily, Staib said. “In the 18th century, a lot of people were [plant-based eaters] not by choice, but by circumstance.”

In Colonial times, “there were a lot more vegetables and a lot more starches served” than presentday menus might indicate.

Even among those who had the means to feast on flesh, some intentionally cut back. Thomas Jefferson, a prodigious gardener, said he ate meat only “as a condiment to the vegetables which constitute my principal diet.”

In the context of the times, he was a “near-vegan,” said Staib.

So Franklin wasn’t the only culinary visionary in Independence Hall.

An Isolated Return to History, or Trend with Staying Power?

More and more history-themed restaurants are picking up on the veggie angle.

At the best-known historical-immersion destination, Virginia’s Colonial Williamsburg, menus have been “traditional” since the town was relaunched as a

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Thomas Jefferson was considered “near-vegan,” as his diet consisted of mainly vegetables.

tourist destination in the early 1930s. But last year, one of the town’s signature historical restaurants introduced a vegan burger to its dinner menu.

I wanted a firsthand look-see.

The Williamsburg restaurant in question is Traditions, in the Lodge, where executive chef Rhys Lewis and chef Justin Addison developed the new burger, a blend of navy beans and black-eyed peas.

With the usual fixin’s but sandwiched between flat pitas, this is a concoction both singular and tasty, with a solid spice blend that gives the beans a kick.

Addison explained that the idea for the burger came while picking (historically correct) navy beans at a local farm. But this may be just the start - Addison looked forward to eventually doing “something different for vegans and vegetarians every day.”

Will we Learn from History?

All that Colonial-era reminiscing, and the

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TOFU / Vance Lehmkuhl pitching of independence to the man in the dirt street, got me musing: Just as explicit human rights slowly dawned on the popular mind in the face of traditional might-makes-right colonialism, might the logic of sentient-animal justice be slowly dawning on traditional “carnivore” foodies?

Too early to tell, but as we move forward, there’s one thing you can count on.

“You’re going to see more vegan restaurants,” Staib predicted. “I think it’s here to stay.”

The rate of vegan restaurant and veganfriendly restaurant growth is exploding throughout the United States in 2013.

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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FIT QUICKIES

PART II: SECRETS TO PREVENTING

BACK PAIN

by Lani Muelrath

In the September issue of VegWorld, I showed you how to cure your back pain with a few simple stretches designed to make you flexible in all the right muscles.

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his month, as promised, I demonstrate how to strengthen the opposing muscles to help keep that back pain away for good.

Strengthening SOS Remember, the back pain you feel may not be coming from your back at all – but, instead, from the over-tilting of your pelvis forward (known as an excessive anterior tilt). Stretching certain muscles

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FIT QUICKIES can help to put your pelvis back in alignment. But while some muscles have a tendency to shorten and tighten – requiring stretching SOS – the oppositional muscles can become overstretched and weakened.

The trick is to bring the muscles around your pelvic carriage back into balance for more functional movement, relief from pain and the resulting drain of your energy that excessive tilt can bring. To do that, you need what I call strengthening SOS to get those opposition muscles back in charge and doing the job of restoring your natural balance and tilt.

The really good news is that the same muscles you need to strengthen to prevent back pain are the ones that can make you look good in your new fall clothes: the transverses abdominis and your gluteals.

* Transversus abdominis The transversus abdominis, or TA for short, is the deepest muscle in the abdominal group. Think of it as your primary girdle for the abdominal wall. The TA holds your internal organs in place and protects you from intra-abdominal pressure that occurs when you cough, sneeze, or laugh. Symptoms of a deconditioned TA muscle are belly pooch, incontinence, and, of course, back pain.

* Gluteals The gluteal muscles are the largest muscle group of your body. They are all over your backside through the hip area. Yet, in most people they are underdeveloped and out of condition. What many people do not know is that your gluteals are actually important core muscles that stabilize, strengthen and anchor your entire carriage. It’s time to take them to task – to regain control over your pain and rock those new jeans.

Your gluteal muscles are important core muscles that stabilize, strengthen and anchor your entire carriage. Getting them toned and in control will also assure that you’ll rock those new jeans.

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FIT QUICKIES

An exercise ball is useful for many toning and strengthening exercises for your entire body.

You can even use one to stretch before you begin our monthly exercise routines.

The Fit Quickie Fix In this month’s video (included below), I show you how to strengthen these key muscles to get you feeling and looking great. Here’s the play by play so you can be sure to do these exercises right for your maximum benefit.

* Transversus abdominis strengthener Simply lie on your back with your knees bent, feet planted in alignment with your hips. Let your back sink into the floor, feeling the weight of your bones drop. From here, you are going to simply tighten the muscles of the deep abdominal wall - behind the belt line and below - as you gently press the low back in the direction of the floor. It is important to let the abdominal area do all the work, and keep the hips and gluteals out of the action at this point. It’s easy for them to want to take over the workload, and the TA can easily check out of the program. The TA can only tilt the pelvis about ten degrees on its own, so during this exercise you will not see a lot of movement.

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Initially, you may not feel much happening in terms of muscle contraction. But after practicing this exercise for a few days, your mind-body connection with the muscle contraction will kick in and you’ll feel the muscle burn in the deep abdominal wall.

To assist, you can place a small flat towel under the lower back to give your abdominal muscles something to press against as you pull them in.

* Gluteal muscles strengthener Assume the same position as for the transversus abdominis exercise. But this time, you are going to activate the muscles in the back of the body.

As you drive the heels into the floor, squeeze your gluteal muscles through the back of your hips and pull the hips away from the floor a couple of inches - just until the bottom of your ribcage clears the floor. Hold the position, keeping proper alignment through the rest of your body, including maintaining parallel thighs and knees pointed to the ceiling, and squeeze the gluteals tight in an isometric hold.

Slowly lower the hips and repeat several times.

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FIT QUICKIES

No Time? No Problem!

Both of these exercises can be done before you get out of bed in the morning, energizing and aligning you for the day, or right before bed to reset your alignment and increase relaxation for sleep. They are also - in true Fit Quickies tradition - easy to slip in at any point during the day for a quick pick-me-up.

Practice them along with the stretches from the September issue three times a week, and watch the pain disappear. Be mindful of your walking and standing carriage too. Good posture secures the spine in anchored neutral position, with conditioned gluteals, resilient abdominals, and flexible hips.

And, hey; you won’t just feel beautiful, you’ll look beautiful too.

About the Author Award winning Lani Muelrath, M.A., CGFI, CPBN, FNS - The Plant-Based 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 at www.lanimuelrath.com.

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YOGA FOR THE VEGGIE SOUL

YOGA FOR THE VEGGIE SOUL

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n honor of this month’s exclusive interview with the legendary Bryan Adams, I decided to create a sequence designed to make you feel like a rock star. Obviously, I can’t make you a musician, but I can help you feel fierce and confident – ready for anything that comes your way.

This month’s flow is about strength and centeredness. There’s a lot of core strengthening and shoulder opening so you walk away feeling confident and open. Get ready to sweat, and enjoy a wellearned Savasana.

Peace, love and yoga,

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 www.yogisanonymous.com. VegWorld readers can 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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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

FAMILY & LIFESTYLE

Great News, “Sandwich Generation:” Anti-Alzheimer’s Diet Kicks A@@ for Kids Too

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ANTI-ALZHEIMER’S DIET / Neal D. Barnard

Great News, “Sandwich Generation:” Anti-Alzheimer’s Diet Kicks A@@ for Kids Too

by Neal D. Barnard, MD

A Plant-Strong Diet is the Best Medicine at Any Age

magine you’re on an airplane. Your child is in the seat on your left. Your aging mother is to your right. The plane hits some turbulence. You jostle in your seat. The plane hits significantly more turbulence, and the oxygen masks drop from the ceiling.

You slip on your mask, as instructed. But then you look from your child to your mother, wondering which one to help first.

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This past summer, the Physicians Committee hosted our first International Conference on Nutrition and the Brain. We identified seven lifestyle changes that can not only help prevent Alzheimer’s, but are also good for the heart. One of the best ways to boost brain power, prevent memory loss and ward off Alzheimer’s is eating a diet rich in low fat, plantbased foods.

Nearly half of adults in the United States (and many more throughout the world) are in a parallel situation every day. They’re called the “Sandwich Generation.” These are moms and dads who are also caring for their moms and dads, many with dementia or Alzheimer’s disease. Between their children and their parents, these family caregivers carry the weight of their world on their shoulders.

It’s never too early or too late to focus on prevention and nutrition. Vegan diets are beneficial to both children and seniors and can help keep caregivers remain strong and focused as they navigate often harsh skies.

So which one do you help first? Actually, you can help both at the same time. A simple diet change helps the whole family.

The following 7 steps are the best road map to keeping your mind and body healthy for life at any age. Stave off Alzheimer’s and feel good in your own body – at 7 or 97!

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7 EASY STEPS TO BOOST YOUR BRAIN POWER

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ANTI-ALZHEIMER’S DIET / Neal D. Barnard

AVOID SATURATED FATS AND TRANS FATS. High cholesterol levels have been linked to risk of Alzheimer’s disease.

Specifically, a large study of Kaiser Permanente patients showed that participants with total cholesterol levels above 250 mg/dl in midlife had a 50 percent higher risk of Alzheimer’s disease three decades later, compared with participants with cholesterol levels below 200 mg/dl.

And similar findings have been made regarding saturated fat. Researchers with the Chicago Health and Aging Project followed study participants over a four-year period. Those who consumed the most saturated fat (around 25 grams each day) were two to three times more likely to develop Alzheimer’s disease, compared with participants who consumed only half that amount.

Studies in New York and in Finland have found similar results. And while some studies have been inconclusive, there’s no reason not to give fatty foods the ax from your diet. These same foods increase the risk of obesity, type 2 diabetes and heart disease. Saturated fat is found primarily in dairy products, meats and certain oils (coconut and palm oils). Trans fats are found in many snack pastries and fried foods and are listed on labels as “partially hydrogenated oils.”

EAT A HEALTHY DIET. Make vegetables, legumes (beans, peas, and lentils), fruits and whole grains primary staples of your diet.

These magical foods have little or no saturated fat or trans fats and are rich in vitamins, such as folate and vitamin B6, that play protective roles for brain health. In fact, the Chicago Health and Aging Project tracked study participants ages 65 and older, finding that a high intake of fruits and vegetables was associated with a reduced risk of cognitive decline.

GO NUTS FOR NUTS. Vitamin E is an antioxidant found in many foods, particularly nuts and seeds, and is associated with reduced Alzheimer’s risk.

One of the best ways to boost brain power, prevent memory loss and ward off Alzheimer’s is eating a diet rich in low fat, plant-based foods.

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Eating one ounce of nuts or seeds (a small handful) every day provides you with all the vitamin E you need. Other healthful sources include mangoes, papayas, avocados, tomatoes, red bell peppers and spinach.

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ANTI-ALZHEIMER’S DIET / Neal D. Barnard Healthful sources of folate (broccoli, kale, spinach, beans, peas, citrus fruits, and cantaloupe) and vitamin B6 (green veggies, beans, whole grains, bananas, nuts and sweet potatoes) are plentiful and easily found. In fact, your daily vitamin B6 needs are easily met with just a half cup of brown rice.

Vitamin B12, on the other hand, is hard to get in our food, but your needs can easily be met with a little more effort and attention through fortified foods, supplements and nutritional yeast.

MAKE VITAMIN B12 A PRIORITY. Actually, three B-vitamins — folate, B6 and B12 — are essential for cognitive function. These vitamins work together to reduce levels of homocysteine, an amino acid linked to cognitive impairment. In an Oxford University study of older people with elevated homocysteine levels and memory problems, supplementation with these three vitamins improved memory and reduced brain atrophy.

CHOOSE YOUR MULTIVITAMIN WISELY. Iron and copper are both necessary for health, but studies have linked excessive iron and copper intake to cognitive problems. Most individuals meet the recommended intake of these minerals from everyday foods and do not require supplementation. When choosing a multiple vitamin, it is prudent to favor products that deliver vitamins only. Iron supplements should not be used unless specifically directed by one’s personal physician.

Most individuals are able to meet their daily recommended mineral intake each day without need for supplementation. If choosing a multivitamin, avoid products that include minerals, especially iron.

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ANTI-ALZHEIMER’S DIET / Neal D. Barnard

COOK WITH CAUTION. Aluminum’s role in Alzheimer’s disease remains a matter of investigation. So it’s prudent to avoid the use of cookware, antacids, baking powder, or other products that contribute to dietary aluminum.

Once they are put into practice, these guidelines will help everyone from grade-schoolers to greatgrandparents. And for the family caregivers, it’s extra important not to lose sight of your own health and to follow these steps toward Alzheimer’s prevention.

Take a moment to put your oxygen mask on first, steer clear of meat and cheese and breathe.

KEEP MOVING. Studies have shown that aerobic exercise — such as running, brisk walking or cycling — reduces brain atrophy and improves memory and other cognitive functions. A recent study published in Annals of Internal Medicine found that adults who exercised in midlife, around age 40, were less likely to develop dementia after age 65 compared with their sedentary peers. A similar study in New York found that adults who exercised and followed a healthy diet reduced their risk for Alzheimer’s by as much as 60 percent.

Include aerobic exercise in your routine, equivalent to 40 minutes of brisk walking three times per week.

Including aerobic exercise in your routine equivalent to 40 minutes three times a week will reduce your risk of Alzheimer’s disease by as much as 60%!

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. 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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NUTRITION & THRIVING

Got Milk? Got Childhood Obesity, Acne and Infertility!

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GOT MILK? / Michael Greger, M.D. & Dr. Pam Popper

GOT MILK?

GOT CHILDHOOD OBESITY, ACNE AND INFERTILITY!

by Michael Greger, M.D. and Dr. Pam Popper

Recently, the son of a VegWorld editor came home from school begging to take part in a nutrition contest.

T

he grand prize was tickets to one of Southern California’s theme parks. This sounded pretty good to our editor, at first: Getting kids to focus on nutrition with the dangling carrot of winning a day of fun isn’t a bad idea.

Then she read the contest and accompanying information…

This “guidance” — handed out to kids at their public

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GOT MILK? / Michael Greger, M.D. & Dr. Pam Popper school and passed off as fact — painted dairy as the most important of the human dietary food groups and vegetarianism as impliedly dangerous for children, unless they are heartily supplemented with dairy products and eggs.

This seemed odd…

But a quick skim to the bottom of the literature said it all: Sponsored by the National Dairy Council.

Similar literature has found its way into our children’s pediatricians office, pawning propaganda off as fact and alerting VegWorld to the fact that a silent war is being waged for the hearts and minds (and health) of our youth.

Knowledge is power. So, we asked two of our contributing medical and nutrition experts — Dr. Pam Popper and Dr. Michael Greger — for some REAL facts about milk and health. Here are just a few of the things they had to say.

Even Low-Fat Milk is Linked to Obesity in Preschoolers There is no dispute that saturated fat — found in abundance in dairy products — is bad for human health, no matter what age you are. Knowing this, nutritional “experts” have insisted for years that any negative byproducts of consuming dairy products were due solely to the fat content, and that if the fat was removed, dairy products were great for humans.

But this is not true; dairy protein is the component linked to the diseases caused by dairy foods, and removing the fat does not help. In fact, according to a recent study, removing the fat actually increases the risks associated with eating dairy products.

A new study looked at milk fat consumption and the body mass index (BMI) of 10,700 preschool children at the ages of two and four. Their assumption at the beginning of the study was that children

The National Dairy Council has been spending millions of dollars each year to spread misinformation that is not based on current scientific research. Who sponsored your early childhood education on proper nutrition?

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GOT MILK? / Michael Greger, M.D. & Dr. Pam Popper who drank lower fat milk products would have lower BMI and be less inclined to gain weight. But the opposite was true. Children consuming 1% or skim milk at both age two and four were more likely to become overweight or obese at these young ages.

The moral: Dairy is not good for developing bodies, even if it’s “low fat.”

Milk Consumption is Linked to Acne Preschoolers aren’t the only young ones harmed by milk and dairy products. Dairy is considered a major cause of the acne epidemic and other more serious chronic diseases in the Western world. As discussed by Dr. Greger in the following video, acne is absent in parts of the world where people don’t drink milk.

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Dairy is considered a major cause of the acne epidemic and other more serious chronic diseases in the Western world.

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GOT MILK? / Michael Greger, M.D. & Dr. Pam Popper And, again, drinking skim milk won’t help. Three Harvard studies linking acne with dairy consumption in adolescent girls and boys blamed the sex steroid hormone content naturally found in cow’s milk (even without added hormones), particularly skim.

Dairy Lowers Fertility in Men Dairy is the gift that keeps giving throughout a person’s lifespan. Many studies have shown a clear connection between diet and infertility, which according to some estimates, plagues 15% of all couples trying to have a child. While your overall dietary pattern is most important, there are some foods that cause more problems than others — dairy, for example.

A recent study shows that men who eat dairy products have lower semen quality than those who avoid them. The study, conducted at Harvard, concluded that men who consume between 1.3 and 1.7 servings of dairy per day had lower quality semen than those with lower intake. A serving of dairy was defined as one ounce of cheese, a tea

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Some couples experience difficulty with conception.

Men who eat dairy products have lower semen quality than those who avoid them.

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GOT MILK? / Michael Greger, M.D. & Dr. Pam Popper spoon of cream, a scoop of ice cream or a glass of full-fat milk. With the exception of the glass of milk, these are very small servings of dairy, and most Americans eat considerably more than this – the estimate for annual dairy consumption at the time the film Forks Over Knives was made was several hundred pounds per year.

The significance of this study is that sperm quality affects fertility. The best time for both parents to adopt a program of dietary excellence is before conception. Doing so makes it easier to get pregnant, allows for a healthier pregnancy, and gives the baby the best chance of starting life with optimal health.

Attention Schools and Pediatricians: Dairy is Not a Health Food It would be best if dairy products were eliminated from the American diet, particularly for children. It is almost unconscionable that pediatricians and

Let your friends and family know, dairy is not a health food. health authorities continue to promote dairy products to children. It is further beyond the pale that the dairy industry continues to openly market its products in schools. This has been going on for decades now and the time has come to take a stand against the misinformation flooding our schools and health clinics.

Look for more REAL milk facts in future issues of VegWorld Magazine. Until then…why not try some organic almond milk in your kids’ cereal?

About the Author Michael Greger, M.D. (on milk consumption and acne), is a physician, author, and internationally recognized professional speaker on a number of important public health issues.

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 the Author Dr. Pam Popper (on childhood obesity and infertility) is a naturopath, an internationally recognized expert on nutrition, medicine and health, and the Executive Director and Founder of The Wellness Forum which offers programming in schools designed to improve children’s health through better nutrition.

Dr. Popper is the author of several books; her most recent is Solving America’s Healthcare Crisis. She serves on the Physician’s Steering Committee and the President’s Board for the Physicians’ Committee for Responsible Medicine in Washington D.C. She has been featured in many widely distributed documentaries, including Processed People and Making a Killing and appears in the film, Forks Over Knives. She is one of the co-authors of the companion book which is on the New York Times bestseller list. Tap here to discover more about Dr. Pam Popper.

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FEATURE / Backstage with Bryan Adams

BACKSTAGE WITH

BRYAN ADAMS Legendary Rocker, Vegan and Humanitarian

W

hen it comes to iconic rockers, Bryan Adams is a first-class act.

His songs — including chart-topping hits like “Heaven,” “Summer of ’69,” “Run to You” and “Everything I Do, I Do for You” — helped define an era. And the energetic rock star remains a force today as a musician and a defender of those without voices, including animals.

VegWorld’s Editor-in-Chief, Steve Prussack, a longtime fan of Adams’ music, sat down with the superstar to get a better understanding of what makes a legend tick. That exclusive interview, including what the plain-spoken rocker had to say on his music, veganism and plans for the future, is included below.

But first, let’s get to know a little more about Adams’ career and lifetime of good deeds.

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FEATURE / Backstage with Bryan Adams

Adams the Rocker Adams’ highly-successful and lengthy career has earned him 15 Grammy Award nominations to date, including a win for Best Song Written Specifically for a Motion Picture or Television in 1992. He has also won MTV, ASCAP and American Music awards and has been nominated for several Golden Globe and Academy Awards for his songwriting for films.

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FEATURE / Backstage with Bryan Adams

Fueled by a vegan diet since the age of 28, the famous rocker continues to dazzle audiences today (at the age of 54 this November) with the energy of a man half his age. Through his “Bare Bones” tour he strips down his timeless hits and shows the world what it means to be a true musician.

Adams the Humanitarian Throughout his career, Adams has played concerts to raise money and awareness for an array of causes. His first high-profile charity appearance was in 1985 when he played Live Aid from Philadelphia.

In June of the next year, Adams participated in the two-week Amnesty International “A Conspiracy of Hope” tour alongside Sting, U2 and Peter Gabriel.

Looking to do more, Adams started his own foundation, “The Bryan Adams Foundation,” which aims to advance education and learning opportunities for children and young people all over the world.

Canadian born, Adams was awarded the Order of VegWorldMagazine

Canada and the Order of British Columbia for his outstanding contributions to popular music and the charitable work he accomplishes through his foundation.

Adams the Compassionate Vegan Adams has been a vegan for almost half his life and has strongly supported compassion-based organizations, like PETA (People for the Ethical Treatment of Animals). He was even nominated for PETA’s “Sexiest Vegetarians of the Year.”

Adams has campaigned for other animal rights and eco-organizations and issues, as well, such as the Southern Ocean Whale Sanctuary with Greenpeace Chairman David McTaggart. His passion for the vegan lifestyle shines through in his philanthropic work and dedication. It also shows in his physique and energy level, as a rocker in his mid-50’s who’s still “got it.”

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FEATURE / Backstage with Bryan Adams

VEGWORLD INTERVIEW WITH BRYAN ADAMS VegWorld (VW): Your music has played such an integral roll as the soundtrack of a generation. What inspires you?

Bryan Adams (Adams): The idea of creating something from nothing...

VW: Over the last few years you’ve really embraced stripped-down acoustic concerts as a way to deliver your many hits. Do you prefer this over playing with your full band?

Adams: I love the Bare Bones shows; we’ve just released a DVD live from Sydney, Australia (Tap Here). I also tour with my band. In fact we just came back from festivals in Europe.

VW: What are your thoughts on technology and its impact on how people consume music these days?

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FEATURE / Backstage with Bryan Adams VW: As a social activist, what do you think are the most pressing issues today?

VW: Is it difficult to maintain a vegan diet while touring?

Adams: Dealing with the war and apartheid and the consequences that are surrounding those issues.

Adams: It’s not, as touring always provides catering for the crew and band.

VW: What led you to become an award winning photographer and what are your favorite subjects to capture?

Adams: That is mostly answered by your first question (The idea of creating something from nothing...)

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VW: When/ how did you discover a plant-based diet and what impact has it had on your life?

Adams: When I was 28 I changed my diet completely thanks to a book called “Fit For LIfe.” (Tap Here) VW: Do you feel that eating a vegan diet gives you the stamina you need when you are touring?

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FEATURE / Backstage with Bryan Adams

Adams: Absolutely.

VW: What are some of your favorite dishes?

Adams: Avocado is top of the veggie diet for me, I can eat it everyday.

VW: What are your plans and goals for the future?

Adams: Working on new music, working on new photo projects. I have a book coming out November 11, 2013 called “Wounded - The Legacy of War.” (Tap Here) We can’t wait to read Adams’ book and hear his new music for decades to come.

Keep on rockin’, Bryan.

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RECIPES Sweet Potato and Yellow Split Pea Soup Italian Florentine Soup The Sexy Vegan’s Scrumptious Vietnamese Sandwich Black Bean Brownie Bites Chocolate-Date-Nut Caramel Truffles

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SWEET POTATO AND YELLOW SPLIT PEA SOUP

SWEET POTATO AND YELLOW SPLIT PEA SOUP

by Chef A.J.

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SWEET POTATO AND YELLOW SPLIT PEA SOUP

Organic Ingredients: • One pound of yellow split peas • One large chopped onion (I use the 10 ounce bag, precut from Trader Joes) • One pound carrots, sliced • One celery heart, sliced (you can actually buy mirepoix, celery, carrots and onions already chopped at TJ’S) • 2 large sweet potatoes, cubed

• 4 teaspoons chopped organic parsley (dried, not fresh) • 1-2 tablespoons salt-free seasoning • 1 teaspoon basil • 1 teaspoon rosemary • 1 teaspoon oregano • 1 teaspoon celery seed • 1 teaspoon smoked paprika

• 8 cups boiling water

• 1 bay leaf

• 6-8 cloves garlic, pressed

• 1 capful Wright’s Liquid Smoke, optional (stirred in after cooking is completed)

Preparation: • Place all ingredients in an electric pressure cooker and cook on high pressure for 8 minutes. Release pressure.

• Alternatively, place all ingredients in a crock pot and cook on low for 6-8 hours

Chef’s note: • Substitute green split peas or the yellow ones and white potatoes or the sweet potatoes.

About the Author A noted vegan/raw pastry chef in Los Angeles, Chef A.J. 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.

Tap here to find out more about Chef A.J.

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ITALIAN FLORENTINE SOUP

Italian Florentine Soup Organic Ingredients: • 1 medium onion, chopped small (1¼ cups) • ½ cup celery, sliced thin • 1 tablespoon garlic, minced • 3 medium tomatoes, chopped small (2 cups) • 5 cups water • 2 cups tomato juice • 2 cups spinach or other green veggie, chopped small • 3 tablespoon fresh herbs, minced (try basil, parsley, or both)

SERVES 4–5

• 1 tablespoon Italian spice mix (see below) or 1 teaspoon each dried oregano & thyme

by Mark Reinfeld

• 1½ teaspoon sea salt (or to taste) • ½ teaspoon fresh ground pepper (or to taste) • ¼ teaspoon crushed red pepper flakes • 2 teaspoons soy sauce, optional

Preparation:

• Place all ingredients except spinach, herbs, spices, and salt and pepper in a large pot and simmer over medium heat for 15 minutes.

• Stir in remaining ingredients, cook for 5 minutes and enjoy.

About the Author

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 award-winning 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 about Mark.

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THE SEXY VEGAN’S SCRUMPTIOUS VIETNAMESE SANDWICH

THE SEXY VEGAN’S

SCRUMPTIOUS VIETNAMESE SANDWICH

by Brian Patton

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THE SEXY VEGAN’S SCRUMPTIOUS VIETNAMESE SANDWICH

Organic Ingredients:

Mixtures:

• Loaf of crusty french bread, sliced

Tofu Marinade

• 1 block extra firm tofu, drained and sliced into 1/2 inch thick slices

• 1/2 cup tamari • 4 tablespoons maple syrup

• couple handfuls of mache, baby spinach, or other tender baby greens

• 4 teaspoons sesame oil

• gochujang (Korean condiment)

Cilantro Pesto

• vegan mozzarella

• 1 bunch cilantro

• melted vegan margarine

• 1/4 cup whole raw cashews • 1 1/2 teaspoon lime juice • 2 teaspoons nutritional yeast • 1/4 cup olive oil • 1 - 2 teaspoons water • salt and pepper to taste

Pickled Daikon and Carrots • 1/2 cup thinly sliced carrot • 1/2 cup thinly sliced daikon radish • 2 teaspoons rice vinegar • 2 teaspoons sugar • 1 teaspoon salt

About the Author

Brian Patton is author of “The Sexy Vegan’s Happy Hour at Home”, “The Sexy Vegan Cookbook” and is executive chef for Vegin’ Out, a vegan food-delivery service in Los Angeles.

As the quintessential “regular dude” vegan chef, he started posting instructional cooking videos on YouTube as his witty, ukulele-playing alter-ego, “The Sexy Vegan,” and quickly gained a large following.

Tap here to check out Brian’s website.

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BLACK BEAN BROWNIE BITES

KARMA CHOW’S CULINARY DELIGHTS

BLACK BEAN BROWNIE BITES

by Melissa Costello

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BLACK BEAN BROWNIE BITES

Organic Ingredients: • ½ cup date paste (see recipe below; allow 20 minutes soaking time for dates) • Coconut oil or coconut spray for greasing pans • 2 cups black beans, drained and rinsed • 1 ripe banana • 1/3 cup grade B maple syrup • 2 tablespoons coconut oil, melted • ½ cup raw cacao powder

• 1 tablespoon vanilla extract • 1 tablespoon cinnamon • ¼ teaspoon sea salt • ¼ cup oat or almond flour • 1 teaspoon baking powder • ¼ teaspoon baking soda • ½ cup grain-sweetened or vegan chocolate chips

Procedure: To make date paste: • Pour two-thirds cup of hot water over one cup pitted dates and soak for about 20 minutes. Put dates and water into blender and blend until a smooth, thick paste is formed

To make the Brownies: • Preheat the oven to 350 degrees F. Grease mini muffin tins with coconut oil or coconut spray.

• In a food processor with the S-blade, combine the black beans, banana, maple syrup, date paste, coconut oil, cacao powder, vanilla, cinnamon, and salt until well combined and smooth. Transfer the mixture to a large bowl.

• Stir in the oat or almond flour, baking powder, baking soda, and chocolate chips. Fill mini muffin tins about two-thirds full and bake 25 to 30 minutes or until a toothpick comes out clean. Remove from the oven and let them cool in the pan for 10 minutes, then transfer to a wire rack.

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COCONUTTY CHAI TEA

COCONUTTY

CHAI TEA

by Melissa Costello

Organic Ingredients:

Procedure:

• 12 whole green cardamom pods

• In a skillet over medium heat, toast the cardamom pods, cloves & peppercorns until fragrant.

• 12 whole cloves

Place water on stove in a pot and add toasted

• 20 black peppercorns

pods, cloves and peppercorns along with cin-

• 6 cups water

namon sticks, ginger and tea. Bring to a boil and then cover, reduce heat and simmer for approxi-

• 3 cinnamon sticks

mately 7 minutes. Turn off heat and let steep for

• 6 slices ginger root

15 minutes. Strain through a fine mesh sieve, dis-

• 3 tablespoons rooibos tea or decaf black tea (loose)

carding spices, then return liquid to the pot and

• 2 tablespoons maple syrup

turn heat to low, adding coconut milk and maple syrup. Allow to heat through for approximately 1 minute. Do not boil.

• 2 cups coconut milk (from can)

About the Author

Touted as one of the Top Ten “Hottest” Chefs of 2011 by ManCave Daily, Cookbook Author, Professional Speaker, Culinary Nutritionist & and founder of Karma Chow, Melissa Costello has always had a passion for nutrition and healthy eating. Laden with multiple illnesses as a child, Melissa started to use food as medicine to help herself heal. Her keep-it-simple approach to nutrition and cooking has created a large following for Melissa and her business, Karma Chow. Her mission is to educate the planet about healthy, whole food eating as a lifestyle and not just another fad diet.

Tap here to learn more about Melissa.

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CHOCOLATE-DATE-NUT CARAMEL TRUFFLES

CHOCOLATE

DATE-NUT

CARAMEL TRUFFLES YIELD: 15 SERVINGS

by Cherie Soria

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CHOCOLATE-DATE-NUT CARAMEL TRUFFLES

Organic Ingredients:

Preparation:

• 2 cups pitted and packed dates, divided

1. For the caramel, loosely separate the dates and place 1 cup of the dates, the pine nuts, and the vanilla in a food processor outfitted with the S blade. Process until smooth. Place in the freezer for 10 minutes while making the fudge.

• 1 cup raw pine nuts or cashews • 1 teaspoon vanilla extract • 1⁄2 cup unsulfured raisins • 1⁄4 cup coconut oil, warmed to liquid • 5⁄8 cup unsweetened raw cacao powder • Pinch of cinnamon • 30 raw pecan halves for garnish

Note: • Store the truffles in an airtight container in the refrigerator or freezer for up to 1 month.

2. For the fudge, place the remaining 1 cup of dates along with the raisins and coconut oil in a food processor outfitted with the S blade. Process until smooth. Add the cocoa powder and cinnamon, and process again for a few seconds until the cacao powder is fully integrated. Don’t over process or the mixture will become oily.

3. Roll the caramel into balls, using 1 teaspoon of the mixture for each. Do the same for the fudge, also using 1 teaspoon of mixture for each ball.

4. Using your thumb, make a depression in the center of each ball of fudge that’s large enough to hold a ball of caramel. Place a ball of caramel into each depression.

5. Press a perfect pecan half on top. Repeat this process until all the candies are formed and chill for at least 1 hour. Serve each truffle in a paper candy cup.

About the Author

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, ecofriendly 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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SPOTLIGHT ON COMPASSION

Going “Cold Tofu” to End Factory Farming

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GOING “COLD TOFU” TO END FACTORY FARMING

GOING “COLD TOFU” TO END

FACTORY FARMING

by Marc Bekoff, Ph.D.

In recent years, I’ve been fortunate to go to a number of wonderful, inspirational, and highly educational meetings on topics ranging from animals in religion to animal protection in Asia.

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M

ost recently, I attended an eye-opening meeting on factory farming. I have an idea on how to end this barbaric practice, but before I get there, let me tell you WHY we need to do it.

Factory Farming Decimates our Water and Environment The impacts of factory farming on our world and our health are broad and far-reaching.

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GOING “COLD TOFU” TO END FACTORY FARMING

The waste from factory farms literally decimates ecosystems and pollutes water and air. Did you know that the quantity of waste produced by farm animals in the U.S. is more than 130 times greater than that produced by humans? Agricultural runoff has killed millions of fish, and is the main reason why 60% of America’s rivers and streams are “impaired.”

In states with concentrated animal agriculture, the waterways have become rife with pfiesteria bacteria. In addition to killing fish, pfiesteria causes open sores, nausea, memory loss, fatigue and disorientation in humans. Even groundwater, which takes thousands of years to restore, is being contaminated. For example, the aquifer under the San Bernardino Dairy Preserve in southern California con-

tains more nitrates and other pollutants than water coming from sewage treatment plants.

The stench alone from factory farms would make a house near one of these facilities a poor choice.

The list goes on and on, and an excellent summary of the wide-ranging detrimental effects of factory farming can be found in Gene Baur’s book “Farm Sanctuary.” Simply put, if you’re an environmentalist you shouldn’t be eating factory farmed meat.

Eating Factory Farmed Animals is a Danger to Your Health In addition to environmental destruction, it’s beyond dispute that eating factory farmed animals and animal products is incredibly unhealthy compared with a plant-based diet. Past issues of VegWorld Magazine have detailed the impacts of ani-

Supporting carnivorous diets by eating factory farmed animals involves the unrelenting torture of sentient beings for unneeded meals.

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GOING “COLD TOFU” TO END FACTORY FARMING

Skinned pigs in a slaughterhouse

mal products on human health, so I won’t repeat them here (see for example, VegWorld Magazine, April 2013, “The Top 15 Killers and How Vegans Avoid Them”). Suffice to say, it’s not just the animals who are victims of an animal-based diet.

Factory Farming is Cruel In addition to these concerns, supporting carnivorous diets by eating factory farmed animals involves the unrelenting torture of sentient beings for unneeded meals. Last month, I wrote about the horrors pigs suffer just on their way to slaughter. The suffering and torture of animals in factory farms is far-reaching and well-documented.

Yet, there is no reason at all ever to eat factory farmed animals. Even if one wants to eat animals and animal products there are numerous alternatives available in communities around the world.

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Go “Cold-Tofu” and Put an End to Factory Farming It’s easy to cut down on, and eventually cut out, animals from one’s diet. There’s no reason to do it rapidly, by going cold-turkey, if that doesn’t work for you.

Instead, try going “cold tofu,” as I like to call it. You can gradually eliminate animals and animal products so that the transition to a healthier diet that reduces environmental devastation, illness, and animal suffering becomes an easy habit to follow.

First and foremost, simply refuse to eat factory farmed animals or animal products. When ordering an animal-based meal at a restaurant or buying food at a store, ask where the meat came from and don’t ever buy factory farmed products.

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GOING “COLD TOFU” TO END FACTORY FARMING

Second, if you eat a number of animal foods a week (eggs, dairy, etc.), make a pact with yourself to cut back slowly and replace them with a vegan alternative. For example, if you eat eggs or dairy five times a week, cut one of these servings each week for a month. Each person will choose different meal plans, tailored to their own desires and speed. A slow transition could, for many, result in more permanent changes than a rapid one. And when many cut back — however slowly — the im-

pact becomes considerably more significant.

Clearly, there are many reasons why it’s not okay to kill animals for food. By going “cold-tofu,” each of us can make a positive difference in the quality of ecosystems, our own health, and the lives of billions of other animals by changing who we choose eat. Together, we can put an end to factory farming for good.

Whether we go “cold-tofu” or gradually start decreasing our consumption of animals, we can make a positive difference in the quality of ecosystems, our own health, and the lives of billions of other animals.

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

Pick of the Month: Fiona Apple Veggie World Travels: Hippocrates

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PICK OF THE MONTH

PICK OF THE MONTH:

Fiona Apple on a Mission

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PICK OF THE MONTH Fiona Apple has taken her passion for vegan living to the web in the form of a new video she made with Chipotle. In it, she gives a mournful air to the lyrics of “Pure Imagination,” which Gene Wilder originally sang in Willy Wonka & the Chocolate Factory.

The video reveals the horrors of factory farming in a subtle way, which is surprising considering Chipotle serves meat at its many establishments nationwide.

We chose Fiona’s brave interpretation as our pick of the month because she is clearly making a bold statement for the animals as well as food production in the United States.

Who is Fiona Apple?

A late-1990s overnight sensation, Fiona Apple was cast as the antidote to packaged pop divettes like Britney Spears and Christina Aguilera. Considering her angst-ridden lyrics and her propensity to shock interviewers, some critics classed her among such provocateurs as Alanis Morissette and Sinéad O’Connor; others, listening to her jazz-tinged, full-throated, accomplished debut, compared her to Laura Nyro and Nina Simone.

Tap here to access Fiona’s latest CD release.

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VEGGIE TRAVEL

A GETAWAY TO GET HEALTHY AT

HIPPOCRATES HEALTH INSTITUTE IN WEST PALM BEACH

by Robin Tierney

Sure, there’s turkey for Thanksgiving at Hippocrates Health Institute. But don’t worry; she’s safely strolling the grounds while guests dig into a vegan feast.

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uests come to the West Palm Springs, Florida, wellness center from around the world. For some, it’s an escape where they can learn and practice lifestyle and nutritional strategies for optimum health, vitality and disease prevention. Some come after losing faith in conventional medicine, pursuing holistic healing as a way to recover from injuries and overcome acute, chronic and lifethreatening illness. Some repeat visitors return with family members and friends to share the wealth of health.

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VEGGIE TRAVEL “The prospect of outliving everyone I love” prompts one HHI visitor to encourage her loved ones to engage in healthier eating and living habits.

Now this is a health resort The Hippocrates program employs a high-nutrition raw vegan diet, various low-impact aerobic exercise options and non-invasive, cutting-edge therapies to strengthen body and alleviate stress that erodes physical and mental health.

The ubiquity of glowing complexions, smiles and vibrancy suggest that the program produces rapid results.

The Institute evolved from a natural healing practice begun in 1956 by Ann Wigmore after healing her own colon cancer with wheatgrass and enzyme-rich raw foods. Brian Clement and Anna Maria Clement became directors of the nonprofit in 1987. After moved it from Boston to Florida, they created HHI’s “Life Transformation Program” based on wisdom gleaned from various cultures’ wellness practices and scientific research. These days, the two doctors present many of the educational lectures, which impart natural remedy, sprouting, raw cooking and other practical lessons visitors can use to continue the health-giving living back home.

The Hippocrates oath set in motion As Hippocrates, the revered physician of ancient Greece, once said: “Let food be thy medicine and medicine be thy food.”

HHI’s raw vegan diet is prepared with living, enzyme-rich foods. The cornerstones: fresh wheatgrass, green juice (some days with blue-green algae), and legumes, beans, seeds and vegetables that are freshly sprouted. This diet is paired with alternative therapeutic treatments, colonic cleansing, exercise and counseling aimed at flushing out toxins, improving organ function, and immune response, reducing stress -- basically, rebooting body and mind.

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VEGGIE TRAVEL

The full program is 21 days, the time it takes to form a new habit. One- and two-week stays are also offered. Upon arrival at HHI’s eco-friendly 50acre tropical campus, you receive a thick binder of savvy insight and instruction to keep the healthiness flowing at home.

You hydrate with distilled water and green juice, made with sprout and low-fructose vegetables, not fruit. You won’t find coffee, alcohol or soda on campus, although there are nice herbal teas. Morning and afternoon, you drink two ounces of wheatgrass juice, uncommonly sweet because it’s made fresh daily from grass harvested at the HHI

Menu as prescription For most visitors, the HHI buffet is a jolting revelation: bowls of about a dozen different kinds of super-nutritious sprouts, several organic veggies such as raw corn and bell peppers. Then come what should be considered as side-dishes. These side-dishes change day to day, and include nutmeat loaf, sunflower seed “Better Than Tuna” and cabbage tacos. To help the body absorb the most nutrients, we’re advised to start the meal with probiotics -- here, it’s a generous scoop of fermented red cabbage.

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Visitors drink two ounces of health-promoting organic wheatgrass juice harvested daily on location at HHI. Issue 015 - October 2013 |

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VEGGIE TRAVEL

greenhouse. This chlorophyll-packed wonder-juice heals and strengthens the body, and at HHI, guests are encouraged to do wheatgrass colon implants (I’ll tell you about that some other time).

Guests are advised to minimize consumption of sugar (including fruit-derived), processed oils, grains and salt. Those craving cereal can request a bowl of sprouted buckwheat “buckwheaties.”

Those craving salt will find dulse and other condiments. But sticking to the HHI diet tilts the body to a healthy, more alkaline state.

Laughing yoga, anyone?

Yoga classes at HHI effectively help stretch muscles while getting centered, teaching students to “sway with the wind so we won’t break with the storm.”

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At HHI, you can gently but effectively stretch muscles and get centered at Sheila’s relaxing yoga class at the campus yurt. She mixes different styles of yoga and helps you learn to “sway with the wind Issue 015 - October 2013 |

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VEGGIE TRAVEL so you won’t break with the storm.” For meditative movement, Dr. Keith leads qigong classes. And you can laugh out pent-up anxieties at “Laughter Yoga.”

juice, not alcohol, people seem to learn not only how to help themselves, but to help each other stay in good spirits.

Therapies work out kinks in body and mind

Which reminds me: guests and staff had voted to name last year’s turkey Evi, a nickname for “Eat Veggies Instead.” That sure beats another suggestion: “Tasty.”

HHI offers unique treatments to counter insomnia, quiet the mind and facilitate healing at the cellular level. For example, infrared saunas reportedly stimulate the release of heavy metals and toxins.

Oxygen therapies help aid recovery from illnesses and injuries.

Visiting info: Hippocrates Health Institute West Palm Beach, Florida

Farewell, stay well

888-228-1755

At the end of the week, even those initially suspect of all the sprouts and wheatgrass juice radiated an infectious cheer. In this fraternity bonded by green

Tap here: http://www.hippocratesinst.org

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.

Photos by Robin Tierney.

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