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CONTENTS VegWorld Magazine - May/June 2014

THE FUN SIDE OF VEGGIE LIVING 10 Vegan Hot Sheet 15 Yoga For The Veggie Soul 16 Fit Quickies 17 Vegan 101 21 The Veg Celeb

GMOs: Is the biggest health food supermarket chain doing enough or is it too little too late? Judge for yourself on pg. 12

FAMILY & LIFESTYLE 25 Let ‘Em See You Sweat 28 Mirror, Mirror, Am I Putting Toxins On My Face?

What’s the best way to reboot your body, raise your energy and get sexy slim in time for summer? Find out on pg. 39

NUTRITION & THRIVING 34 Fight Cancer With Blueberry Muffins 35 Wake Up And Smell The Carcinogens

MAIN FEATURE 39 Sexy Summer Slim Learn what’s hidden in your favorite beauty products and where you can get safe alternatives. pg. 28

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CONTENTS VegWorld Magazine - May/June 2014

RECIPES FOR FOODIES 45 Happy salad 46 Zesty Lemon Chickpeas 47 Gazpacho 49 SauerKraut 51 Nopalitos Salad 53 Chocolate Mini Hearts 54 Pineapple Grape Ginger Juice 55 Cucumber Lemon Kale Juice 56 Grilled Veggie Quinoa Find out how journalist, Ellen Jaffe Jones, “runs from disease” and why she is this month’s ordinary person with extraordinary results. pg. 61

ORDINARY PEOPLE / EXTRAORDINARY RESULTS 61 Running From Disease The Woman Who Refused to Believe That “Genes are Destiny”

Who wouldn’t want to dive into these luscious chocolate treats? Get the healthy recipe on pg. 53

REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the Founder of VegWorld Magazine, Steve Prussack 66 Reviews and Recommendations Vegworld’s Pick of the month Veggie World Travels

Nothing says summer like your very own “Happy Salad.” Get the recipe on pg. 45

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CREDITS VegWorld staff

Founder/ Publisher Steve Prussack Associate editor Julie Varon Content editor Carol Sudakin Graphic design Veronique Zayas Magazine layout Lise-Mari Coetzee

Contributing writers

Janice Stanger

Lani Muelrath

Ally Hamilton

Dr. Neal Barnard

Mark Reinfeld

Dr. Michael Greger

Ellen Jaffe Jones

Cherie Soria

Tess Challis

Carolyn ScottHamilton

Robin Tierney

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Jenny Ross

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

S

ummertime is finally here.

For so many reasons it is my favorite season - from the endless opportunities for outdoor activities, to the sun’s warming rays and natural Vitamin D, to the bountiful selection of delectable summer fruits. So, this month VegWorld Magazine celebrates the coming of summer.

d vegmer fruits an m su y jo n e ” y to by the pool. m e “The best wa th p si d e them an gies is to juic

sip them by the pool.

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e have included a great selection of veg-friendly, summer recipes to make your summer extraordinary, healthy and cruelty-free. And, for the first time, we have included Juice Guru juice recipes in our Recipes for Foodies section; we can’t think of a better way to take advantage of summer fruits and veggies than to juice them into super-vitaminpacked refreshing drinks and

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his issue is also dedicated to the art of cleansing and rebooting your body. Sure, a juice or raw food cleanse will get you sexy summer slim, but did you know that it will also get you healthier and more energized than you’ve ever been?

The right cleanse will also reset your palate so that you crave healthy foods and set you up for a healthy lifestyle.

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ow can you learn to make the healthy recipes you need for a rebooting cleanse and for life? For that, we recommend this month’s Pick of the Month, VegWorld celebrity chef contributor, Mark Reinfeld’s, Vegan Immersion Chef Training. For the first time, this live, one-of-a-kind training will include juicing training with me. Check it out, and we hope to see you there.

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THE FUN SIDE OF VEGETARIAN LIVING

Vegan Hot Sheet Vegan 101 Yoga For The Veggie Soul Fit Quickies The Fickle Nature of the VegCeleb

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Vegan Hot Sheet hip and happening vegan stuff HOLLYWOOD ICON PRAISES VEGAN DIET

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lobal movie icon, Samuel L. Jackson, is praising his new eating habits and has credited his 40 pound weight loss to his recently adopted vegan diet. Jackson has reportedly been vegan since August of last year and claimed to have made the decision for health benefits—the weight loss was just a bonus.

Jackson has to finish his contract with Marvel, and is hoping his switch to veganism will help him get there and to “live forever” as he commented in an interview.

Jackson isn’t the only one glowing from plant-based benefits—former President of the United States Bill Clinton lost 30 pounds and former “American Idol” winner Ruben Studdard lost 100 pounds.

ACTRESS KATE MARA SAYS: SMELL YA’ LATER, CHEESE

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ctress Kate Mara has joined the celebrity vegan club after giving up her remaining vice: Cheese. The “House of Cards” and “Shooter” star admits her family and friends aren’t that surprised by her healthy diet, explaining, “I’m a vegan, but that doesn’t mean I get up and leave if I’m out to dinner with someone who orders steak.” But the star says her friends and family were surprised she ditched the cheese, calling it “the hardest thing to give up.” A shout out to Kate for her willpower! But we certainly hope she gets the memo on the mind-blowing veggie cheeses popping up in restaurants and supermarkets everywhere...

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VEGWORLD HOT SHEET

“I WANTED TO SEE MY GRANDKIDS GROW UP” The Touching Reason Bill Clinton Went Vegan

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he former president adopted a plant-strong diet about five or six years ago and hasn’t looked back. Dr. Dean Ornish, a physician consultant to Bill and an adviser to Hillary for more than 20 years, recalls Clinton saying he wanted to live longer. Dr. Ornish has now revealed the touching underlying reason the ex-president went vegan.

“I asked him why... and he said, ‘I want to live long enough to walk my daughter down the aisle and to see my grandkids born and grow up.’” He no longer eats meat, cheese, or milk (although it was recently reported that he occasionally eats fish or eggs). Bill and Hillary are expecting their first grandchild later this year In 1993, Ornish said Hilary Clinton asked him to train the chefs at the White House, Camp David, and Air Force One to cook more healthy food for the first family. Reportedly, Dr. Ornish recalls telling the president “It’s not all in your genes. Your genes are not your fate... if you change your lifestyle, you change your genes.”

Ornish went on to explain the idea of understanding your genes as “not to blame, but to empower, because if it’s all in your genes, there’s nothing you can do about it, and [Bill Clinton]’s one of the most powerful people on the planet.”

He said since Clinton started eating mainly fruits and vegetables, he’s been “doing great.”

In an August “AARP The Magazine” article, Clinton talked about how he lost 30 pounds before Chelsea’s

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wedding in July 2010.

“The main thing that was hard for me actually... was giving up yogurt and hard cheese,” he told the magazine. “I love that stuff, but it really made a big difference when I did it.”

Hillary Clinton is also eating healthier since she stopped traveling so much after stepping down as Secretary of State.

Thanks to their new virtuous lifestyles, the pair will be healthy, fit grandparents to Chelsea’s first born, due later this year.

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VEGWORLD HOT SHEET

WHOLE FOODS: BOY GEORGE: TOO LITTLE TOO LATE?

TURNING BACK THE “CLOCK OF THE HEART”

B

oy George ordered the cauliflower and sweet-corn polenta, along with an avocado smoothie and a “cheese” plate made of fermented cashews.

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hole Foods has been under a lot of heat: Consumers are making quite a bit of noise for being kept in the dark about Whole Foods’ GMO labeling.

With Whole Foods claiming many of its products to be either natural, certified organic, or verified non-GMO, it’s only natural that its customers would want to know if all of its products are indeed non-GMO. Joe Rogoff, the regional president for Whole Foods Market in the Pacific Northwest, said Whole Foods plans to have all of its products labeled non-GMO by 2018 in order to avoid any more consumer confusion.

His drug-imbibing days may be legendary, but Boy George, now 52, is sober (“six years and three months,” he said) and mostly vegan. “Raw is purer,” he said, sitting at Pure Food and Wine, an upscale vegan restaurant near Union Square in New York City where nothing is cooked above 118 degrees.

The ’80s pop star was in town promoting his new album, “This Is What I Do,” his first collection of entirely new material in nearly two decades. He was catching up with New York friends the night after his sold-out show at Irving Plaza.

Boy George’s mostly raw vegan diet should do the trick in keeping him looking young and vibrant, as well as repairing any damage done by his previous lifestyle.

Rogoff said the goal is not to eliminate GMO foods, but rather to give consumers the information they need in order to make conscious decisions.

There is a lot of controversy surrounding the topic of GMO labeling, including the negative effects GMO foods have on public health, the environment and local farmers.

Whole Foods is taking a step in the right direction when it comes to labeling its GMO products. But consumers are left wondering why they will be left in the dark for a few more years and what that will mean to their health.

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VEGWORLD HOT SHEET

SERVE IT UP TONIGHT

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elen’s Kitchen gourmet foods are delicious! They are great for vegans, vegetarians and anyone else who is looking for healthy options for Meatless Monday or any day.

Helen’s Kitchen has entrees, melts, bowls and burritos that are ready to be heated and enjoyed. They also have meat alternatives that are ready to be used in your recipes.

In addition to being vegan, their line of vegan foods are non-GMO, USDA Organic, gluten-free and cholesterol-free. There are zero trans fats and they don’t use preservatives or artificial ingredients.

We love their Organic Veggie Carnitas….simple, delicious and super quick. We just heat and wrap ‘em up in an organic corn tortilla, with a little home-made pico de gallo. Be sure to include some organic salad greens on the side and you’ll have a winning meal.

VEGAN SOUL FOOD PIONEER LAUNCHES ANOTHER BOOK

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ryant Terry pretty much wrote the book on vegan soulfood cooking, by which we mean 2009’s “Vegan Soul Kitchen” (Da Capo). Not that there weren’t any welldone guides to vegan soul food out there, but Terry’s had a huge impact in mainstream and vegan worlds.

Rising star chef and food justice activist, Bryant Terry, is known for his simple, creative, and delicious vegan dishes inspired by African American cooking. In this new landmark cookbook, he remixes foods of the African diaspora to create exciting and approachable recipes such as Jamaican Patties Stuffed with Maque Choux, Berebere-Spiced Black-Eyed Pea Sliders, Crispy Teff-Grit Cakes with Eggplant, Tomatoes, and Peanuts, and Groundnut Stew with Winter Vegetables and Cornmeal Dumplings. He also explores key African ingredients that are popular in Caribbean and Southern dishes—like okra— tracing their history and giving them cultural context. “AfroVegan” will delight Bryant Terry fans; vegetarians and vegans looking for exciting new recipes; cooks interested in African, Afro-Caribbean, and Southern cuisine; and health- and ecoconscious eaters everywhere.

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VEGWORLD HOT SHEET

JARED LETO: The New (Vegan) 40

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ared Leto flaunted his chiseled abs and fat-free physique in an Instagram photo he posted. A shirtless Leto wore vegan clothing from head to toe in the sun-splashed snapshot. “Me. Zebra pants. Polaroid. Vegan leather cuff,” Jared wrote in the photo caption.

Leto credits his longtime vegan diet and yoga workouts for his youthful good looks. Jared, who at 42 looks a decade younger, also doesn’t drink and makes sure he gets enough rest.

“Twenty solid years of eating vegetarian/vegan and taking care of myself [is my anti-aging secret],” Leto told “GQ.” “That probably helps the preservation process. It’s probably just down to sleep and diet.”

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For exercise, Jared does yoga workouts, hikes, and cycles. “I’m a pretty adventurous hiker, so I like to crawl through the brush,” he said. “I like to be outdoors. I never use an iPod. I like to hear the sounds of nature.”

Jared, the frontman for the band Thirty Seconds To Mars, fasted for a month and lost 40 pounds to play a transsexual woman battling AIDs in the drama “Dallas Buyers Club.” The 5-foot-9 Leto starved himself down to a scrawny 116 pounds, and won the Oscar for best supporting actor. His co-star, Matthew McConaughey lost 50 pounds and walked away with the best actor Oscar.

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YOGA FOR THE VEGGIE SOUL

YOGA FOR THE VEGGIE SOUL

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appy Summer, Yogis!

Hoping for a sweet one for you, full of juicy ripe strawberries, mangos and watermelon, but also recognizing we’ll have some overcast days too. Always good to prep for both, so we can receive the gifts when they arrive, and handle the challenges

when they come as well. The sexiest thing I know is feeling good in your own skin.

Here’s to that!

Sending you love, 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. VegWorld 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

GET ON YOUR “HOT SEAT”

FOR THE SUMMER

by Lani Muelrath

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t’s almost summer! Time to slip on your swimsuit, soak in the sun, and slip into the cool water.

Why not give your back side - and energy - an instant lift?

In the spirit of VegWorld Magazine’s “Sexy Summer Slim” issue, I’ve included below my Fit Quickie #8 - “Hot Seat” - aka “Tush Tightener.” Practice this sequence at least three times a week, and feel and see the difference in your rear profile.

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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VEGAN 101

ASK THE EXPERT

5 REASONS YOU MAY BE

GAINING WEIGHT

ON YOUR PLANT-BASED DIET

by Lani Muelrath, M.A., FNS.

Q

uestion: “I’ve been a vegetarian for almost a year now and decided I would try to move closer to vegan. I was hoping it would help me lose some weight. I’ve been exercising pretty regularly but haven’t seen any change on the scale. Am I missing something?”

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VEGAN 101

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nswer: It can be disheartening. You embrace a whole food, plant-based diet with the hopes of not only getting healthier, but shedding a few pounds. You are looking forward to slipping into your jeans a little more easily, or even going down a size.

Yet, for some inexplicable reason, a few days in you step on the scale only to find the numbers are up.

What’s with that?

Not to worry; it’s usually not too hard to find the root of the problem. And it may just be a matter of adjustment time. This happened to me as well when I switched to a low fat vegan diet.

Here are the 5 of the most likely reasons you may have gained weight: Our bodies need adjustment time. We always dread the idea of weight coming on fast, but we want it to come off fast.

Well, aren’t we something? The truth is, you need to give your body some time to realize that you are feeding it differently and to adjust accordingly. It may take a month or so to start seeing real results, but if you are eating a mostly whole-food, plantbased diet, I can assure you that you will see real results that will last.

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Think of this as a mindset adjustment: You are going for a lifestyle change and a lifetime of good health, not an immediate bang. But also keep in mind that the better your diet, the faster you will see results (after all, French fries are vegan too).

Increased fiber content. If your plantbased diet changes include a step up in dietary fiber (usually does; did for me) then you have more fibrous content in the digestive track, which holds water in the gut. This can translate to pounds on the scale, but not pounds of body fat. So you may be losing fat yet

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You might be surprised to lose weight slowly (or gain some!) when you first go vegan. Just stick to a diet high in fresh fruits and veggies and you’ll soon see the pounds melt off...for good.

holding a bit of water in the system. This too will change once your body adjusts.

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Carbohydrate binds more water

in our system than protein. If your macronutrient (carbohydrate, protein and fat) content has shifted to a higher percentage

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VEGAN 101 of carbohydrates, this can explain water weight as well. I look at it as getting hydrated, especially for those coming off a dietary plan that is too rich in protein, which purges water from the system. Rehydrating with fresh fruits and veggies is a good thing, even if your scale suggests otherwise.

Processed veggie meats and cheeses are great for helping you stick to a plant-strong diet when those cravings hit. But to get slim and healthy, you should limit these foods.

Hidden fats may be easily sneaking into your diet.

Many processed vegan foods, like veggie cheeses and meats, contain unhealthy oils in relatively high amounts. And, even if you are keeping it mostly whole foods, on a veggie transition you may likely be consuming high amounts of nuts, seeds, and high fat vegetables and fruits, like avocado, to feel satiated. These fats rapidly increase the calorie density of your diet and can result in weight gain or stalled weight loss. I recommend that you try to eliminate the excess oils as much as possible. Whole foods such as nuts and seeds, however, are excellent for your health. I recommend that you keep these in your diet, but just limit the serving size.

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Regular servings of TVP (textured vegetable protein) and soy meats are a no-no. These items can contain big servings of hidden fats and sodium without the fiber advantage of whole foods. Stick to whole foods and limit these items to occasional splurges to help you stay

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VEGAN 101 veggie in the long term.

I hope this helps you identify the source of your unexpected weight gain. Give it time, take care and have compassion for your body. Keep getting support for positive changes! And you too will experience the slender, energetic and lasting joy of a whole-food, plant-strong diet.

In the attached video, “Show Me The Plants — You Carve Your Figure With Your Fork”, recorded at the Portland Vegfest, I further show how to be full without being fat, amp down your fat genes, and disarm stress. I also share the three rules of satiety and other secrets to lasting weight loss - without going hungry or working out like a maniac. Enjoy!

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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THE VEG CELEB

OOPS! DID I SAY I WAS “VEGAN?”

THE FICKLE NATURE

OF THE VEG-CELEB T

by Vance Lehmkuhl

he world-renowned conductor Lorin Maazel, who last worked with the Philadelphia Orchestra in 2005, made an interesting declaration on his blog and Facebook page just after the turn of the year.

With his well-established flair for the dramatic, he listed famous vegetarians such as Pythagoras, Paul McCartney, Natalie Portman, Fred Rogers, Albert

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THE VEG CELEB

Schweitzer, George Bernard Shaw, Isaac Bashevis Singer and Leo Tolstoy, following up with:

Al Gore was going vegan, I had to ask if perhaps he was only going “Clinton vegan.”

“They are all vegetarians.

Together with my son Orson.

Together with me...as of today.”

So it’s easy for those of us who are seriously following an animal-free lifestyle to dismiss the comings and goings of celeb “vegans” as irrelevant

His son Orson is a vegan, and in a December blog post Maazel spelled out that Orson was the biggest influence on his decision, including dialog such as:

When celebrities like Brad Pitt go veg, they show the world the healthy vibrancy gained from a veggie lifestyle. When they go back to meat, they confuse the issue.

LM: “We can always drink milk, eat cheese, with an easy conscience.”

OM: “Sorry Dad, you can’t: the calves are sent to market and the cows confined to narrow stalls and milked to death.”

I have to admit this makes a bigger impact on me than on, perhaps, some readers: As a teenager I collected classical LPs and Maazel was one of my favorite ‘maestros,’ especially his take on the Prokofiev Romeo & Juliet suite and Dvorak’s New World Symphony. So while it was disappointing when Jay Z and Beyonce completed their 22-day “vegan challenge” and went back to eating meat, I have some hope that his vegan son’s influence may keep Lorin Maazel on this path all the way to vegan, as he has speculated.

The “Double-Edged Sword” of the Vegan Celeb That said, celebrities “going vegan” is a double-edged sword, as I pointed out last year. Bill Clinton is likely the most highprofile “vegan” in the world, yet as of his last interview on the subject he admitted he’s not actually vegan, occasionally eating fish or eggs. That’s why when news broke that

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THE VEG CELEB

When conscious celebs, like James Cameron, motivate audiences to “go veg” for more than just their own good looks, that’s a lasting celebrity endorsement to get behind.

noise. But when we do, we’re being insincere: We do care about these stories, and we do follow them with interest, because we know that well-known public figures have the capacity to get people thinking about things they otherwise try to ignore.

When It’s Real, It’s Something to Rally Around True, some of these are fly-by-night “health improvement” jaunts that don’t take root and probably wind up as bad PR for the plant-based idea. But not all of them: James Cameron is motivated by environmental concerns, and this past July he told a National Geographic Society Gala that “I’ve had an epiphany recently. I want to challenge all of you as people of deep conscience, people who are environment stewards of the earth and oceans ... By changing what you eat, you will change the entire contract between the human species and the natural world.”

That’s a celebrity endorsement I can get behind. Cheers to James Cameron for using his bully pulpit to spread the word, and cheers to Maestro Maazel in taking an important step - and declaring it publicly, as he says, “in the hope that a few of the up to 250,000 readers my blog has at times attracted will follow suit.” Here’s hoping!

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. Read more at www.philly.com.

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FAMILY & LIFESTYLE

Let ‘Em See You Sweat Mirror, Mirror, Am I Putting Toxins On My Face?

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LET ‘EM SEE YOU SWEAT / Carolyn Scott-Hamilton

LET ‘EM SEE YOU SWEAT

by Carolyn Scott-Hamilton

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emember that old ‘80’s commercial for Sure antiperspirant: “Never let ‘em see you sweat”? Well, I’m here to disagree with them. In reality, it is not only unnatural to suppress your sweat glands, it is unhealthy. In reality, it’s not the perspiration that is necessarily the problem, it’s the stink!

Sure, no one likes to see pit puddles. However, it’s a small price to pay for your health and wellbeing. There are plenty of ways to keep the stench away while not clogging up your sweat glands so they don’t leak.

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Conventional Antiperspirants and Deodorants are Toxic Conventional antiperspirants contain aluminum, not to mention a whole host of toxic chemicals that over time wreak havoc on your body. They work by blocking the pores with powerful astringents such as aluminum salts so that they can’t release sweat. All the while, these metals are accumulating in your brain after having been absorbed into your system.

Deodorants work by neutralizing the smell of the sweat and by antiseptic action against bacteria.

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LET ‘EM SEE YOU SWEAT / Carolyn Scott-Hamilton Deodorants are preferable because they don’t interfere with sweating, a natural cooling process.

But even conventional deodorants contain a wide array of should-avoid substances, including hormone disrupters, petrochemicals, lung irritants, and other suspect ingredients. These are not only potentially harmful to the adults, but also to teenagers who are still developing, babies in utero, breastfeeding babies (internally and externally — they’re often leaning skin-on-skin up near your armpits) and even to the waterways and aquatic life where traces of these chemicals wind up after we shower.

• Alba – Enzyme based protection.

• Kiss My Face – A large variety of sticks and roll ons in many scents.

• Jason – Another good line that can be found pretty much anywhere.

Use deodorants over antiperspirants because they don’t interfere with the body’s natural cooling process. But make sure they are free of toxins.

There are Alternatives Luckily, there are a bunch of great brands sprouting up. Depending on your personal needs, there are all sorts of organic, natural stink-free sticks for everyone from the dainty gal who wants to smell like flowers to the power athlete who wants zero fragrance but all the protection. Also, your body chemistry and diet have quite a bit to do with your “odor.” So, while one brand may work for you, it may not work for someone else. Finding the right deodorant for you may take a bit of trial and error but, ultimately, it’s to your mega benefit.

Here are a few I like to recommend: • herbal clear - This line of deodorant is effective and natural. Check out their sports line!

• Burt’s Bees – I really like their herbal spray. It’s refreshing and smells great for a long time!

• Terra Naturals - A nice variety of sticks for all sorts of folks.

• Aubrey Organics – Nice stuff and a good price.

• Tom’s of Maine – Can be found virtually anywhere. I have found some of their scents to be irritating so I go for their unscented when I can’t find other brands.

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LET ‘EM SEE YOU SWEAT / Carolyn Scott-Hamilton check out this homemade deodorant recipe:

Homemade Recipe for Success In the case that you are a bit more ambitious and looking for more of a green, affordable approach,

• 5-6 Tbsp Coconut oil • 1/4 cup baking soda • 1/4 cup arrowroot powder or cornstarch

The most natural and healthy deodorant can be made inexpensively at home using coconut oil.

Combine equal portions of baking soda & arrowroot powder. Then slowly add coconut oil and work it in with a spoon until it maintains the substance you desire. It should be about the same texture as the store bought kind, solid but able to be applied easily. You can either scoop this into your old dispensers or place in a small container with lid and apply with fingers with each use. After applying the product, you can just rub the remains into your hands as a lotion! This recipe lasts about 3 months for two people with regular daily use.

The “Stink” May Be From the Food You Eat Outside of switching to natural deodorants, you may want to keep an eye on your diet. Journals are a great way to keep track of the way certain foods make you feel as well as to give you a visual sense of the amount of food you are consuming.

In addition, you may be able to tie specific foods to your stinkier days! Your digestive tract expels toxins in various ways, one being through your sweat glands. By keeping track of your meals, you may be able to pinpoint foods that don’t agree with your tummy or your armpits.

Smell ya later!!!

About the Author Carolyn Scott-Hamilton, aka The Healthy Voyager, is the Executive Producer, Creator, Host and Writer of The Healthy Voyager web series, site and overall brand. A holistic nutritionist, plant-based vegan chef, best-selling cookbook author, sought-after speaker, film-making, screen-writing, traveling, singing, dancing, fun-loving, healthy and green-living wife, The Healthy Voyager aims to help people live well, one veggie at a time! For more about Carolyn, tap here to visit www.healthyvoyager.com.

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AM I PUTTING TOXINS ON MY FACE? / Carolyn Scott-Hamilton

MIRROR, MIRROR,

AM I PUTTING TOXINS

ON MY FACE?

by Carolyn Scott-Hamilton

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A

h beauty, so elusive, so fleeting. But in our quest to fight the aging process, look glamorous and keep that youthful glow, we may also be speeding up the signs of aging and even worse, making ourselves sick. It’s tough to navigate the deep waters of fabulous marketing, packaging and yes, vanity. So many of us fall prey to the promises of beauty product and cosmetic manufacturers.

Oh, and if it’s good enough for that hot A-list celebrity, then it must be good enough for me? Right?

Wrong!

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AM I PUTTING TOXINS ON MY FACE? / Carolyn Scott-Hamilton Conventional beauty products and cosmetics are some of the most toxic personal products on the market. The skin on our face is more delicate then that on the rest of our bodies, therefore more absorbent and susceptible to drawing in toxins. And, once you learn about the ingredients in these “beauty no-nos,” you’ll understand why they aren’t doing your pretty little face any favors.

Creams, Lotions and Cleansers These are the most deceiving of the bunch. Great skin care begins with great skin care products. Lots of natural ingredients, moisturizing agents and all sorts of magic anti-aging goodies. Yep, that’s what all the major companies promote and reel you in with. All the fabulous vitamin E, aloe, whatever mumbo jumbo won’t do anything for you if it contains mineral oil.

Why? Well, mineral oil is a product of petroleum, crude oil actually (yep, gasoline!), and the molecules are so large that they cannot penetrate your pores to allow all the good ingredients in. So what happens is that it sits on the surface of your skin, not letting any goodies in, thereby continuing to dry out your skin. And what do you do when your skin is dry?

Use more product! And thus the cycle begins.

Just because your favorite celebrity says she uses a beauty product doesn’t mean you should! Read labels for hidden toxins and other undesirable ingredients.

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Conventional beauty products and cosmetics are some of the most toxic personal products on the market.

The next awful, and carcinogenic, ingredient found in most conventional face products is Propylene Glycol. Called a humectant in cosmetics, it is really “industrial anti-freeze” and the major ingredient in brake and hydraulic fluid. Tests show it can be a strong skin irritant. Material Safety Data Sheets (MSDS) on Propylene Glycol actually warn to avoid skin contact as it is systemic and can cause liver abnormalities and kidney damage.

Don’t you love it when your cleanser, or shampoo, gets all sudsy? Well,the ingredient that makes that possible is Sodium Lauryl Sulfate. SLS is perhaps the most harmful ingredient in personal-care products.

SLS is used in testing-labs as the standard skin irritant to compare the healing properties of other ingredients. Industrial uses of SLS include: garage floor cleaners, engine degreasers and car wash

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AM I PUTTING TOXINS ON MY FACE? / Carolyn Scott-Hamilton soaps. Studies show its danger potential to be great when used in personal-care products.

Here are just a few of the other ingredients that are nonvegan, harmful, and/or, at best, do absolutely nothing for you when listed on your creams, lotions and cleansers: • Collagen – animal tissue derived.

• Keratin – made from crushed horse bones and hooves as well as bird feathers & quills.

• Stearic acid – a saturated fatty acid often taken from animals, including cows, sheep, pigs and, according to PETA, even euthanized dogs and cats from animal shelters.

• Alcohol – It’s incredibly drying to your skin.

• Parabens – Can mimic the hormone estrogen, which is known to play a role in the development of breast cancers.

Foundations, Powders, Lipstick, Balms and Gloss Your favorite makeup and beauty basics have some seedy things lurking inside of them! One of the most “secret” of the toxins found in your cosmetics are Parabens. Parabens, though they have been on the market for decades, have now been shown to mimic estrogen and disrupt our bodies’ endocrine (hormone) system, and they have been found in human breast tumors possibly linking them to breast cancer.

Parabens aren’t all you want to avoid in your makeup. One of the more disgusting ingredients you may find is Tallow. Tallow is what makes your lipsticks gelatinous and stay in one piece. But, despite the benign-sounding name, tallow is actually rendered beef, pig or mutton fat.

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Many conventional lipsticks are made of tallow - a gelatinous substance often derived from cooking the fat off of downed or sick animal carcasses.

You may find tallow or its derivatives Sodium Tallowate, Tallow Acid, Tallow Amide, Tallow Amine, Talloweth-6, Tallow Glycerides or Tallow Imidazoline in soaps, lipsticks, shaving creams and other cosmetics. The worst part is that some tallows are made from a number of animal carcasses (usu-

Parabens, found in everything from face creams to makeup are known to mimic estrogen and play a role in breast cancer.

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AM I PUTTING TOXINS ON MY FACE? / Carolyn Scott-Hamilton ally downed or sick animals), which are cooked in a vat; the fat that rises to the top is used in super cheap, low grade products.

Another harmful ingredient often found in makeup is Alumina. An anti-caking agent, research shows that alumina has demonstrated strong evidence of toxicity to the nervous system that has the potential to be absorbed from the skin into the bloodstream. There is some evidence that this ingredient may cause cancer, and Canada considers Alumina to be toxic. It is suspected to be an environmental toxin as well.

Other harmful hidden makeup ingredients include carmine and fragrances Carmine is a relatively lowhazard pigment, but is made from insects. It is also used as a food dye and can cause allergic reactions to some people. Carmine is also used in medical tests that require injections of dye, can cause skin irritation and nausea. Added fragrances can cause quite a bit of irritation and many people develop allergies, even rosacea, from these additives.

Mascara, Liners and Shadows By now, most of us know that synthetic colors aren’t good for us. Labeled as FD&C or D&C and followed by a number, these makeup products look pretty but can be carcinogenic.

Believe it or not, talcum powder is also no good. In some “natural” brands of eye shadow, this additive can be a respiratory irritant that may cause lung fibrosis; prolonged use around genital area may increase ovarian cancer risk; talc is like asbestos!

Phthalates are used in cosmetics such as eyeliner to make it smooth. A 2002 test of 72 name-brand beauty products found almost three-quarters contained phthalates. Phthalates are linked to endocrine disruption; neurotoxicity and neurodevelopmental disorders; toxicity of the brain, kidneys,

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Phthalates - found in 75% of name-brand eyeliners are linked to neurotoxicity and neurodevelopmental disorders, endocrine disruption and toxicity of the kidneys, liver, and lungs, among other harms.

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AM I PUTTING TOXINS ON MY FACE? / Carolyn Scott-Hamilton liver, and lungs; and birth defects in the male reproductive system. Did you expect these side-effects when you purchased that “natural” brand of eye shadow? Probably not.

Moral of the story While you may be a slave to name brands or you simply can’t afford more then your drug store beauty line, take a step back. These big companies spend all of their money on advertising and their big name celebrity endorsements, not on quality ingredients. The cheaper the manufacturing, the more they can use to get you to buy their goods.

Do your homework and search for alternatives.

You’d be surprised at how many great lines are out there that offer (real) natural, organic and healthy products that are just as pretty, if not more so, than the big guys.

Here are Just a few:

There are (truly) natural alternatives! Do your homework, and don’t be a slave to the name brands that cause more harm than good.

• Josie Maran cosmetics • Urban Decay • Arbonne • Honeybee Gardens • Suncoat • Lavera Here’s to your good (and healthy) looks!

About the Author Carolyn Scott-Hamilton, aka The Healthy Voyager, is the Executive Producer, Creator, Host and Writer of The Healthy Voyager web series, site and overall brand. A holistic nutritionist, plant-based vegan chef, best-selling cookbook author, sought-after speaker, film-making, screen-writing, traveling, singing, dancing, fun-loving, healthy and green-living wife, The Healthy Voyager aims to help people live well, one veggie at a time! For more about Carolyn, tap here to visit www.healthyvoyager.com.

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NUTRITION & THRIVING

Fight Cancer With Blueberry Muffins Wake Up And Smell The Carcinogens

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FIGHT CANCER WITH BLUEBERRY MUFFINS

FIGHT CANCER WITH BLUEBERRY MUFFINS BOOSTING NATURAL KILLER CELL ACTIVITY According to superstar doctor and VegWorld contributor, Dr. Michael Greger, M.D., blueberry consumption may double the population of our cancer fighting immune cells, and the spices cardamom and black pepper may boost their activity. So, sit back, eat a blueberry muffin, enjoy the video below, and start fighting cancer today.

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WAKE UP AND SMELL THE CARCINOGENS / Dr. Neal Barnard, M.D.

WAKE UP AND SMELL THE

CARCINOGENS

by Dr. Neal Barnard, M.D.

I

n a recent NPR debate about the risks of meateating, I put forward the proposition that meat causes cancer. Judging by faces in the audience, this was a new idea. While everyone understands the link between cancer and cigarettes, the link with meat has somehow escaped notice.

The Link Between Meat and Cancer is Clear I cited two enormous studies—the 2009 NIH-AARP study, with half a million participants, and a 2012 Harvard study with 120,000 participants. In both

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WAKE UP AND SMELL THE CARCINOGENS / Dr. Neal Barnard, M.D.

Just like with tobacco, it is unclear what exactly in meat causes cancer; but also like tobacco the link to cancer is clear. studies, meat-eaters were at higher risk of a cancer death, and many more studies have shown the same thing.

How does meat cause cancer? It could be the heterocyclic amines — carcinogens that form as meat is cooked. It could also be the polycyclic aromatic hydrocarbons or the heme iron in meat, or perhaps its lack of fiber and paucity of antioxidants. But really the situation is like tobacco. We know tobacco causes lung cancer, even though no one yet knows exactly which part of the tobacco smoke is the major culprit. And although meat eaters clearly have higher cancer rates, it is not yet clear which part of meat does the deed.

The News is so 100 Years Ago… The tragedy is this: The link between meat and cancer has been known for more than a century.

On September 24, 1907, the New York Times published an article entitled “Cancer Increasing Among Meat Eaters,” which described a seven-year epidemiological study showing that meat eaters were at high cancer risk, compared with those choosing

The link between meat and cancer has been known for over a century (see news headline from 1907 on left) ... yet it’s still news to many.

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WAKE UP AND SMELL THE CARCINOGENS / Dr. Neal Barnard, M.D.

other staples. Focusing especially on immigrants who had abandoned traditional, largely plant-based diets in favor of meatier fare in the U.S., the lead researcher said, “There cannot be the slightest question that the great increase in cancer among the foreign-born over the prevalence of that disease in their native countries is due to the increased consumption of animal foods….”

Despite rising cancer statistics, meat eating rose from 123.9 lbs per person per year in 1909 to 201.5 lbs in 2004. …Yet, the Disconnect is Staggering

The good news is that many now know there is plenty of healthy protein in beans, grains and veggies.

Over the past century, meat eating in America has soared, as have cancer statistics. USDA figures show that meat eating rose from 123.9 pounds of meat per person per year in 1909 to 201.5 pounds in 2004.

The good news is that many have woken up and smelled the carcinogens. People now know there is plenty of protein in beans, grains, and vegetables, and that traditional Italian, Mexican, Chinese, Thai, Japanese foods — and endless other cuisines — turn these plant-based staples into delicious and nourishing meals. The best news: Meat eating has fallen about one percent every year since 2004.

If you haven’t yet kicked the habit, there’s no time like the present. Don’t wait another hundred years.

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 21Day 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 plantbased diet, along with the online Kickstart program, which has already had 150,000 participants.

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FEATURE Sexy Summer Slim: Reboot in Time for Summer

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SEXY SUMMER SLIM: REBOOT IN TIME FOR SUMMER

SEXY SUMMER SLIM: REBOOT IN TIME FOR SUMMER

H

ow would you like to rock the beaches this summer? Or maybe you have a more modest goal, like just losing a few pounds and feeling more energetic so you can get out and actively enjoy the season.

This time of year fad “diets” are everywhere, promising you can lose “5 pounds in 5 days,” by eating only bacon or downing specialty shakes or by taking pills. We all know diets are not the answer; they keep you yo-yoing in weight and are hardly ever

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sustainable or healthy.

No matter what your ultimate goal for this summer, we recommend that you start your journey with a complete cleansing of your body. Cleansing is not only a great way to shed the pounds fast, but the right cleanse can actually help you reset your palate (so that healthy foods taste great) and reboot your system. And, when done right, they are a great way to flood your body with much-needed nutrition and make you healthier and more energetic than you’ve ever been.

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SEXY SUMMER SLIM: REBOOT IN TIME FOR SUMMER

Cleansing helps you shed the pounds, reset your palate and reboot your system.

What Cleanse is Right for You? Once you’ve decided a cleanse is just what you need, what next? How do you know what cleanse is right for you, and how do you get started? There are many different options out there. And a cleanse can last anywhere from several days to a month or more. It all depends on where you are in your sexy, slim and (most importantly) healthy journey.

Just in time for summer, we present our top four choices for cleaning out and getting sexy summer slim. For your best results, we recommend that you cleanse with a close buddy, your partner or a family member. Having an accountability “partner in crime” makes it that much easier to get the job done - and done right.

plant-strong diet, we aren’t sure what is.

Even if you are already vegetarian, taking the final step of ditching the fattening cheese, eggs and any other animal products you may still be holding onto can lead to remarkable results in time for summer. Just make sure that your vegan diet is rich in whole foods like fresh fruits and veggies, and not French fries or processed junk. Otherwise, you aren’t really cleansing and may end up weighing more than you did at the start.

Cleanse #2: Radiant Raw and Living Foods What if we told you that there is a “diet” that has ex-

If you aren’t already, just going vegan for a period of time will cleanse your body. Just make sure you eat plenty of whole fresh foods, not French fries.

Cleanse #1: Take the 22-day Vegan Challenge Are you “veg-curious” or vegetarian, but still eating cheese or eggs or occasional meat? This gentle cleanse is perfect for those who still haven’t gone “all-in” on a vegan diet. Just going plant-strong for a solid period of time will cleanse your body and get you sexy summer slim in no time.

Don’t believe us? Well, you may recall reading in VegWorld Magazine (and, let’s face it, all over the internet) that celebrities Beyonce and Jay-Z recently embarked on two 22-day all-vegan cleanses.

They reported greater energy and health along with their dramatic weight loss – their before and after pictures said it all. If that isn’t an endorsement for a

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SEXY SUMMER SLIM: REBOOT IN TIME FOR SUMMER

Raw fruits, vegetables, nuts and seeds were designed by nature to have everything you need to thrive. When you eat ONLY these foods for a period of time, your body will wring out and reboot naturally.

isted since the dawn of man, for which our bodies were designed, and which will literally tear the fat off of your thighs and tummy and give you a radiant glow…all deliciously? Look no further than your garden. Raw fruits, vegetables, nuts and seeds were designed by nature to have everything you need to thrive.

off. Without enzymes from fresh food, we have to rely on our own (dwindling) store of enzymes to do the digestive work for us. Hampered with this menial task, however, our enzymes can’t serve their intended purposes. Without enough available enzymes, our hair grays, our joints swell, and rather than regenerate healthy organs, skin and bones,

Eating raw can be as easy as creating colorful salads and green smoothies, and eating fresh fruit.

We all should strive to eat these foods regularly and in abundance to maintain radiant health. But when you eat ONLY these foods for a period of time (one week to a month should do the trick), your body will wring out and reboot naturally.

Living foods are brimming with living enzymes… the catalysts for life. These enzymes are necessary to help us with the arduous task of digestion; but cooking our food at high temperatures kills them VegWorld Magazine

these parts begin to show the signs of wear.

The good news is eating raw doesn’t have to be difficult or complicated. In fact, for short-term cleansing, the more basic, the better. Eating raw can be as easy as creating colorful salads with sprouted nuts and seeds, having plenty of fresh fruit on hand for snacking, and whipping up green smoothies for an added boost of nutrients.

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SEXY SUMMER SLIM: REBOOT IN TIME FOR SUMMER

Cleanse #3: Juicing Juice fasting (or “feasting,” as we like to refer to it) is the incarnation of the mythical fountain of youth.

Documentaries such as “Fat, Sick & Nearly Dead” demonstrate the power of juicing on people who are in declining health and obese. But you don’t have to be in a dire situation to enjoy the incredible benefits of a juice cleanse.

Having nothing but freshly juiced fruits and veggies for a period of time (we recommend 3-10 days for the average person) allows your body to rest and repair itself, while flooding your body with megadoses of nutrition. This is precisely why people who juice feast shed tons of weight, manage dras-

Juice fasting (or “feasting,” as we like to refer to it) is the incarnation of the mythical fountain of youth.

tic improvements and even complete reversal of disease, and watch as years fade from their faces.

Don’t just run to the store and stock up on Juicy Juice, though. The juices need to be freshly made; store-bought juices are cooked (or pasteurized), which means they have lost most of their nutrition and all of their living enzymes and are loaded with added sugar. To get the real benefits of a juice feast, get a juicer or visit your local juice bar and enjoy two 32-ounce fruit and two 32-ouce green juices each day. We promise you will light up the beaches this summer.

Juice cleansing is easy, but requires some knowledge to do safely and effectively. To find out everything you need to know to enjoy a successful juice cleanse, visit www.juicetimetuesdays.com.

Cleanse #4: A Little of This…A Little of That Want a stronger cleanse than just vegan or raw food, but not quite ready for a long juice cleanse?

Why settle for just one type of cleanse, when you can try a little of all of them and have a delicious experience doing it? We recommend a combination cleansing “boot camp” that will get you in great shape for the summer.

Try this: 2 days cooked vegan (mostly whole-food and lots of fresh fruits and veggies); 2 days raw vegan (mostly living fruits, veggies and sprouted seeds and nuts); 3 days of juices; 2 more days of raw vegan and final 2 days of healthy vegan. You can find recipes for every day of your cleanse in our Recipes for Foodies section. Or better yet, check out our pick of the month...

Make it organic, and watch the pounds melt off, your energy rise, and attain a healthy summer glow before you spend even one day in the sun.

To your good health and getting sexy summer slim!

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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

RECIPES FOR FOODIES

Tess’s Happy Salad Zesty Lemon Chickpeas Gazpacho Sauerkraut Nopalitos Salad Chocolate Mini Hearts Juice Guru Juices Grilled Veggie Quinoa

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TESS’S HAPPY SALAD

© Janet Malowany

TESS’S HAPPY SALAD

by Chef Tess

SERVES 1

Organic Ingredients: • 2 teaspoons extra virgin olive oil • 2 tablespoons apple cider vinegar • 1 teaspoon nutritional yeast (powdered)

Everyone has a happy salad, and I invite you to discover yours. What kind of dressing do you love? What toppings make you smile? As long as you’re using plant-based whole-food ingredients, you too can create a scrumptious salad that will love you back. In the meantime, I hope you enjoy mine! It’s quick, delicious, low fat, vitamin-packed, and fulfills most of the day’s vegetable requirement.

Happiness!

• 1/4 teaspoon ground black pepper • 1/8 teaspoon sea salt • 2 medium-large cloves garlic, pressed or minced • 3 cups (lightly packed) romaine or red leaf lettuce, chopped • 1 cup artichoke hearts (water-packed, not marinated in oil) • 1/4 cup thinly sliced onion • 4 kalamata olives, halved or chopped

Procedure: 1. In a medium-sized bowl, add the oil, vinegar, yeast, pepper, salt, and garlic. Stir well to combine.

2. Add the lettuce, artichokes, and onion. Toss well to combine. Serve garnished with the olives and tomatoes.

• 6 grape or cherry tomatoes

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ZESTY LEMON CHICKPEAS © Janet Malowany

ZESTY LEMON CHICKPEAS This fresh, lively dish is so delicious you’ll forget how nutrient-dense and light it is!

Organic Ingredients: • One 15 ounze can chickpeas (garbanzo beans), drained (1½ cups cooked chickpeas)

by Chef Tess

SERVES 2

• 1/4 cup finely chopped parsley • 2 tablespoons fresh lemon juice • 2 teaspoons extra-virgin olive oil

Procedure:

• 1 teaspoon EACH: Dijon mustard and minced lemon zest

1. In a large bowl, toss all of the ingredients.

Gently stir well until thoroughly combined.

• 1/4 teaspoon EACH: sea salt and black pepper

2. Serve cold or at room temperature.

• 2 large cloves garlic, minced or pressed

About the Author

Quintessence (“Tess”) Challis is an author, vegan chef, and wellness coach. In 1994, Tess began to work as a personal chef across the country. In 2008, she shifted her focus to writing, coaching, speaking, and teaching healthy plant-based cooking.

Her books include “Radiant Health, Inner Wealth,” “The Two-Week Wellness Solution” (foreword by Dr. Neal Barnard), and “Radiance 4 Life” (foreword by Robert Cheeke). Her newest book “Get Waisted: 100 Addictively Delicious Plant-Based Entrees” (co-authored by Dr. Mary Clifton), is now available!

Tess is the co-founder (along with Dr. Mary Clifton) of Get Waisted (a plant-based weight loss program, which offers both online and in-person meetings across the world). Tess’s greatest passion is helping people achieve their ultimate state of wellness and vitality - while still enjoying delicious foods.

Find out more about Tess by tapping here.

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GAZPACHO

GAZPACHO

by Cherie Soria

SERVES 1 - 2 Yield: 2 cups

Organic Ingredients: • 3 tomatoes • ¼ cup celery, diced • ¼ cup cucumber, seeded and diced • 3 tablespoons red bell pepper, diced • 1 tablespoon lemon juice

• ½ avocado, peeled, seeded, and cut into small cubes • 1 tablespoon green onion, thinly sliced • 1 tablespoon olive oil • 1 teaspoon Himalayan crystal salt • Freshly ground pepper

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GAZPACHO

Preparation: 1. Seed the tomatoes and strain the seeds from the juice through a cloth mesh bag. (Set the juice aside.)

pepper, and all the lemon juice, and blend until smooth.

2. Finely dice the tomatoes.

4. Stir in the remaining ingredients and serve immediately, at room temperature or chilled.

3. Put the tomato juice in a blender along with half the celery, half the cucumber, half the bell

5. Store in a sealed glass jar in the refrigerator for up to two days.

Recipe from: Angel Foods: Healthy Recipes for Heavenly Bodies

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SAUERKRAUT

SAUERKRAUT

by Cherie Soria

YIELD: 12 SERVINGS

Organic Ingredients:

Preparation:

• 1 large head Napa cabbage (about 2 pounds or 8–9 cups shredded)

1. Using a knife, a fine mandoline slicing blade, or the 2-millimeter blade from a food processor, finely shred the cabbage into a large bowl.

• 2 teaspoons sea salt • 1 teaspoon fresh minced dill weed or fennel seed

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2. Top the shredded cabbage with the salt and vigorously massage the salt into the cabbage for several minutes, until the cabbage starts to release juice. Let the cabbage rest for 10 to 15 minutes and massage it again for several minutes.

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SAUERKRAUT

Repeat as often as necessary until the cabbage is very juicy. When it’s ready, you should be able to wring it out (and it should look like you’re wringing out a very wet rag).

3. Pack the massaged cabbage and dill weed firmly into a large jar or sauerkraut crock. Press the cabbage down until its liquid rises to the top and covers it by at least 1⁄8 inch. Put a plate on top of the shredded cabbage. Fill a glass pint jar with

water and seal the glass with a firm lid to create a weight. Place the weight on top of the plate, and cover everything with a clean dish towel.

4. Allow the kraut to ferment in a warm, dark place for at least 3 days and up to a week, depending on your desired degree of sourness and how warm your house is. The warmer your house, the faster the sauerkraut will ferment.

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, 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.

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NOPALITOS SALAD

NOPALITOS SALAD

by Chef Jenny Ross

SERVES 2

Organic Ingredients: • 1/3 cup lemon or lime juice • 3 tablespoons extra-virgin olive oil • 1 tablespoon dark chili powder • 1 teaspoon sea salt • 2 cups sliced nopales • 1 cup shredded carrot • 1 cup julienned squash • 1/3 cup thinly sliced red onion • 1/3 cup chopped red bell pepper (optional) • 3 tablespoons chopped cilantro • 3 tablespoons chopped scallion • 2 cups organic mixed greens

The nopales cactus leaf is excellent for maintaining healthy blood sugar levels. This fresh salad can be prepared in advance for use throughout the week and may be added as a topping or taco filling as well.

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• 2 tablespoons hemp or pumpkin seeds (optional, for protein) • 1/2 cup Avocado Citrus Dressing (recipe follows)

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NOPALITOS SALAD

Preparation:

Note:

1. In a small mixing bowl, whisk together the lemon juice, olive oil, chili powder, and sea salt. Mix in the nopales. Let stand while preparing the rest of the salad. Ideally, this mixture becomes more enjoyable while the citrus juice works to soften the nopales.

The salad mixture can be stored separately in the refrigerator for up to 4 days. Just before serving, place atop the greens and drizzle with the dressing.

2. In a medium-size mixing bowl, combine the carrot, squash, red onion, red bell pepper, cilantro, and scallion.

3. Add the nopales mixture to the vegetable mixture and toss well to combine.

4. Set the salad mixture atop the mixed greens and garnish with the hemp seeds. Drizzle with the Avocado Citrus Dressing.

AVOCADO CITRUS DRESSING A refreshing topping for any dish, this vinaigrette combines the nutrient punch of avocado and orange juice.

Organic Ingredients:

MAKES ½ CUP

• ½ avocado, peeled and pitted • ½ cup coconut water • ¼ cup orange juice • 1 tablespoon agave

Preparation: Whisk together all the ingredients in a bowl or blend in a blender.

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CHOCOLATE MINI HEARTS

CHOCOLATE MINI HEARTS The cacao and other ingredients packaged in this great candy substitute offer a healthy dose of magnesium and brain-stimulating amino acids. Chocolate Mini Hearts are a chocolate lover’s best friend. They’re a guilt-free way to indulge at any time of the day!

MAKES 8 2-INCH HEARTS

by Chef Jenny Ross

Organic Ingredients:

Procedure:

• 2/3 cup raw agave nectar

1. In a blender combine the agave nectar, coconut butter, sea salt, and mint essential oil.

Blend until well combined.

• 1/3 cup coconut butter or fresh coconut flesh • ¼ teaspoon sea salt or Himalayan salt • 2 drops mint essential oil (optional)

2. Add the cacao and blend until a frostinglike mixture has formed.

• 2 cups raw cacao powder

3. Spread the mixture into 8 ungreased heart molds. Freeze for at least 6 hours.

Note:

4. Remove from the freezer 15 minutes before serving; unmold and top with a fresh rose petal for a fun (but not edible!) presentation.

These can be stored in the freezer indefinitely.

About the Author

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.

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PINEAPPLE GRAPE GINGER JUICE

PINEAPPLE GRAPE GINGER JUICE You won’t believe how delicious this juice tastes! Somehow, it tastes like Lemon Drop candy you might have had as a kid. It’s the perfect balance of sweet and tart. tart.

by Steven Prussack, Bestselling author of “The Complete Idiot’s Guide to Juice Fasting”

YIELD: 4 CUPS Prep Time: 15 minutes

Organic Ingredients: • 1 medium-large bunch red grapes (about 3 cups) • 1 medium pineapple, peeled, cored, and sliced • 1 (1 1/2-in.) piece fresh ginger

Preparation: In a low-rpm juicer, alternate pressing grapes, pineapple slices, and ginger. Stir and serve immediately.

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EACH SERVING HAS: 525 calories 111 g carbohydrates 0 g fat 5 g fiber 5 g protein 559% Vitamin C 4 5% Vitamin K 35% potassium 22% Vitamin B6 24% magnesium 11% calcium 11% Vitamin A 16% iron

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CUCUMBER LEMON KALE JUICE

CUCUMBER

LEMON KALE

JUICE This subtle juice has a tart and tangy twist that keeps it lively and fresh tasting.

YIELD: 4 CUPS Prep Time: 15 minutes

Organic Ingredients: • 2 large celery stalks • 5 medium green apples, cored and sliced • 1 medium bunch spinach

Preparation: In a low-rpm juicer, alternate pressing cucumbers, kale, and lemon through juicer. Stir and serve immediately.

About the Author

Steven Prussack is an author, radio host, and Founder/Editor-in-Chief of VegWorld Magazine. Steve is the author of “The Complete Idiot’s Guide to Juice Fasting” (Penguin Books) and founder of Juice Guru (juiceguru.com).

Steve founded and co-produced the world’s largest online vegan and raw vegan summits, Veganpalooza: 2012 and 2013 Vegetarian World Summits (veganpalooza.com) and Rawpalooza: 2012 Raw Food World Summit (rawpalooza. com).

Click here to find out more about Steve’s Juice Time Tuesday program.

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GRILLED VEGGIE QUINOA

GRILLED VEGGIE QUINOA

by Mark Reinfeld

SERVES 6-8

Organic Ingredients: • 3 1/2 cups filtered water or stock • 2 cups quinoa • 3/4 teaspoon sea salt • 3 1/2 cups assorted grilled vegetables, chopped (onion, bell peppers, zucchini, mushrooms, and or corn) • 1/2 cup kalamata olives, sliced • 1/2 cup green onion, sliced

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• 1/4 cup fresh herbs, minced (cilantro, oregano, basil, parsley, dill, mint or assortment) • 2 tablespoons balsamic vinegar • 1 tablespoon freshly squeezed lemon juice • 1/2 teaspoon lemon zest • 1/4 teaspoon crushed red pepper flakes • Wheat-free tamari, sea salt and ground black pepper to taste

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MAPLE BALSAMIC MARINADE

Preparation: 1. Place quinoa grain in large bowl and cover with fresh cool water. Swish around and drain off the water. Repeat until water runs clear.

2. Place quinoa, salt, and water or stock in a 3 quart pan and bring to boil. Reduce heat to simmer, cover and cook until liquid is absorbed, approximately 10 minutes. (If quinoa is already

prepared, use 5 1/2 cups cooked quinoa for this recipe.) Place in a large bowl.

3. Place vegetables in the Balsamic Marinade (below) for 5 to 10 minutes, or lightly drizzle with oil, and salt and pepper. Grill vegetables and chop into small pieces. Add to bowl with quinoa and remaining ingredients and gently mix well.

MAPLE BALSAMIC MARINADE YIELD: 3/4 CUP Use this simple marinade for grilled vegetables, or for roasting tofu or tempeh cutlets.

Organic Ingredients:

Procedure:

• 1/4 cup filtered water

Place all ingredients in a medium size bowl and whisk well.

• 3 tablespoons wheat-free tamari or soy sauce • 2 tablespoons olive oil or coconut oil • 1 tablespoon maple syrup • 2 teaspoons balsamic vinegar • 1 teaspoon minced garlic or ginger • Pinch cayenne pepper

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”.

Mark 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.”

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ORDINARY PEOPLE

EXTRAORDINARY RESULTS

Running from Disease: The Woman Who Refused to Believe that “Genes are Destiny”

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RUNNING FROM DISEASE / Ellen Jaffe Jones

RUNNING FROM DISEASE THE WOMAN WHO REFUSED TO BELIEVE THAT

“GENES ARE DESTINY”

by Ellen Jaffe Jones

Ellen Jaffe Jones is an accomplished journalist with a tragic family history of breast cancer and other disease.

This inspiring woman has spent her life living well and treating her body right.

In so doing, she has defied the odds and proven that your genes do not determine your destiny – you do. Here is her inspiring story in her own words.

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began eating vegan 32 years ago when I almost died of a colon blockage, which was the same year my sister got breast cancer. My aunt had died of it in our home when I was 5. My second sister had diabetes and heart surgeries before she went in for “routine” (don’t you love that word?) herniated disc back surgery. She flat-lined on the table from MRSA, which has left her almost completely paralyzed in a nursing home for the rest of her life.

Within the year after that, she got breast cancer.

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RUNNING FROM DISEASE / Ellen Jaffe Jones My family was part of the original breast cancer gene studies at Myriad Genetics. My genes are part of a legal battle that went to the Supreme Court, if you followed that “can-genes-be-patented?” case.

I – however – chose to never get that “genes are destiny” mantra into my head. All genes take a trigger. When people ask, “Why do you run?” I quip, “I run from disease.”

There’s No Money in Broccoli You might think doctors would be lined up at my door to figure out what I’ve been doing differently for 32 years. I sign up for every study that doesn’t

Ellen Jaffe Jones: “When people ask, ‘Why do you run?’ I quip, ‘I run from disease.’”

“You might think doctors line up to figure out what I’ve been doing differently for 32 years...

But, as I always say, there’s no money in broccoli.”

require you to already have breast cancer or to take a drug. So far, that would be two studies. As I always say, there’s no money in broccoli.

If they would ask to study me, I would tell the doctors that two actions are responsible for my incredible feat in defying my horrific odds for this long: my vegan diet and my career as a runner.

A Vegan Diet Allows You to Age Gracefully and Disease-Free I lost 25 pounds for the final time 10 years ago following Dr. McDougall’s maximum weight loss program (a vegan diet). In my past work at Smith Barney, where we often had client lunches and dinners paid for by mutual fund and annuity companies, I had little control over my plate. I saved myself from an emergency room-ordered hysterectomy and doused all signs of menopause, including hot flashes, by returning to a vegan diet. I believe a vegan diet and running can be magical for improved health and weight loss.

Running is Something Everyone Can and Should Do It is hard to contain my excitement when the unofficial beginning of the Florida running racing season begins. As the temperatures cool, the races ignite in frequency and participants. I love running races for many reasons. Running is one of the cheapest and fastest ways to stay fit. It burns calories twice as fast as walking. You don’t have to

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RUNNING FROM DISEASE / Ellen Jaffe Jones

“If you are currently a couch potato, I have been there too. It took me a year of running on local trails before I had the nerve to show up at a running club. It took me another year before I had the guts to enter a race.”

invest in anything other than time. A Navigator and iPod are helpful, but not required. Good shoes are a must.

Most cities have running and walking clubs. You might even find a few other vegan members. But it is often more enjoyable to run or walk with others than it is to do it alone. Running clubs often have coaches who can help you get started in a safe and gradual transition from walking to running.

“Two actions are responsible for my incredible feat in defying my horrific odds for this long: my vegan diet and my career as a runner.”

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They usually have multiple runs during the week at parks or other community locations you might not think of running at on your own. Safety in numbers is always a good thing. Look for clubs that train on “soft” surfaces, if you can. It’s just better on your joints long-term.

If you are currently a couch potato, I have been there too. I started running in my mid-twenties, but went back to walking and biking when my children were young. The fancy running strollers that are available now were not around. When I started running again, it took me a year of running on my local trails (and I highly recommend that versus streets, especially if you’re just starting) before I had the nerve to show up at a local running club training run. It took me another year of running with them before I had the guts to enter a race.

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RUNNING FROM DISEASE / Ellen Jaffe Jones The goal is as I always stress, to finish without injury. People get cranky if they have to stop a training program due to injury. So if the goal is to exercise until you’re 100, then the trick is to avoid injury.

Racing is About More Than Your Good Health More than the competition at races, here is what is so great about them. If you wear a running shirt with some vegan message on it, as I do, you always inspire conversations. As they witness your athleticism, people open up to the idea that getting enough protein, calcium and energy is a piece of carrot cake. And, even if you don’t engage in conversations, everyone will be looking at your vegan shirt and an impression will be made.

“Other women in my age group are developing arthritis. It makes racing, and even just running more of a challenge. I see how the benefits of a plantbased diet can pay off.”

It always amazes me that, as I’m standing holding my age group award (54 of them at local 5Ks or longer since 2006) in my hand, others standing near me look at my shirt and say things like, “You can’t run on a vegan diet,” or “You can’t compete in the Olympics on a vegan diet.” I usually put that to rest by mentioning vegan Olympian Carl Lewis and some of the other current vegan runners on the national scene.

Jones uses races (and her outstanding athleticism) as an opportunity to inspire conversation about thriving on a vegan diet and to finally put to rest the question of “where do you get your protein?”

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RUNNING FROM DISEASE / Ellen Jaffe Jones

A Vegan Diet is an Advantage in Racing (and Senior Living) While competing at the National Senior Games where I took 7th in the W60-64 1500 meters, I met Jeanne Deprano at dinner. She saw my shirt and

Jones has won 54 medals since 2006. More importantly, she has outrun cancer to live a healthy and active disease-free life.

said, “I’m almost 100% raw vegan.” She invited me back to her room where we shared her dehydrated crackers and fresh veggies (so much tastier than the dorm food). She said, “I hate to brag, but look at this,” and gave me a copy of “National Masters News.” It featured her on the cover with the headline, “A sub-7 Mile at 75.”

I often joke that winning my age group is just about showing up. But I also saw that at Nationals, many people “scratched” or pulled out of racing the 1500 meters on day three. The other races had been on the first two days, and by the third day, my belief is that some of the meat eaters had to pull out. They just didn’t enjoy the quick recovery and lack of inflammation that vegans often avoid. Even mainstream organizations like the Arthritis Foundation, say to avoid joint inflammation, avoid meat.

From running for so many years, I see how other women in my age group are developing arthritis.

It makes racing, and even just running more of a challenge. The Arthritis Foundation often sponsors a 5K race in US cities called “Joints In Motion.”

While continuing to move is part of the equation, the choices in food are equally, or maybe even more, important. Eating well in the long term may not seem like a priority in youth when it seems “that won’t happen to me.” But it is fun to see how the benefits of a plant-based diet can pay off big time in the long run when making those food choices three times a day.

Gotta run!

About the Author Certified personal trainer and certified running coach, Ellen Jaffe Jones is the author of the bestseller, “Eat Vegan on $4 a Day,” and just released, “Kitchen Divided-Vegan Dishes for SemiVegan Households.” She is also a vegan lifestyle coach and trains via Skype. She can be reached at www.vegcoach.com

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REVIEWS

AND RECOMMENDATIONS

Pick of the Month: Vegan Immersion Veggie World Travels: Platte River Valley, Nebraska

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PICK OF THE MONTH

PICK OF THE MONTH:

VEGAN IMMERSION

CHEF TRAINING WITH CELEBRITY CHEF

MARK REINFELD & VEGWORLD’S JUICE GURU,

STEVE PRUSSACK

I

f you’re anything like us, you’ve heard all about the benefits of eating a vegan and raw food diet but are struggling when it comes to throwing dishes together in the kitchen. Do you have a stack of vegan cookbooks and print-outs from your

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favorite website and still are struggling to develop your vegan culinary skills?

Your worries are over. For our May/June Pick of the Month, we extend an invitation to invite you to join Issue 21 - May/June 2014 |

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PICK OF THE MONTH VegWorld Magazine’s contributing chef and bestselling author Mark Reinfeld for an exclusive and unforgettable 10-day Vegan immersion cooking class in an incredible secret mansion in Los Angeles, California.

Mark Reinfeld is a bestselling author and worldclass leader in vegan and raw vegan culinary preparation and student instruction. He has been developing mouth-watering vegan and raw food recipes for over 20 years and has trained thousands of people just like you to start creating vegan dishes quickly and easy.

Mark is the masterchef behind some of the country’s best vegan restaurant and wellness programs.

In this course, he will enrich you with the essential techniques necessary for exquisite vegan natural food preparation and execution.

As a result of the 10-day vegan immersion, you will experience a renewed confidence in your ability to create unique recipes without a need to rely on cookbooks anymore. You’ll be enriched with culinary skills in vegan cooking, raw food preparation, gluten-free and plant-based diet recipes.

The goal of the training is to provide you with a mental roadmap to be able to look at a recipe (vegan and non-vegan) and easily come up with sev-

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eral original creations using the recipe as a starting point.

You’ll also think about food in a different way. You will discover a variety of cultural and ethnic vegan cuisine food choices that will immediately enhance the possibilities of answering “what’s for dinner?”

What’s more, you will be provided with essential nutritional information that will ensure that all your body’s nutritional requirements can be met easily, and that you, your family and friends will be able to thrive on a vegan diet!

Prepare for a wonderful journey! Past students have left this training transformed. So will you!

What about Juicing?

For the first time, Reinfeld will be working with author of the bestselling book “The Complete Idiot’s Guide to Juice Fasting” and publisher of VegWorld Magazine, Steve Prussack, to incorporate juicing into the 10-day immersion. Steve will share with you how to start incorporating more juice into your life, quick and easy ways to whip up a delicious juice, and how juice fast programs can really change your life.

Click here to find out more!

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VEGGIE TRAVEL

WATCHING SANDHILL CRANES IN NEBRASKA’S

PLATTE RIVER VALLEY

by Robin Tierney

S

tanding in the cold is not my idea of a good time.

But if the reason’s good enough for Jane Goodall, it’s good enough for me.

Nebraska’s Platte River Valley, in the state’s central region, witnesses one of the world’s great animal migrations late February through early April of sandhill cranes as they stop here to refuel on their 6,000- to 7,000-mile journey as far north as Siberia. Other birds travel the Central Flyway as well, from swans to bald eagles. The spectacle draws birdlovers from around the world and, frequently, Dr. Goodall.

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VEGGIE TRAVEL

Love Birds Who Mate For Life The groundbreaking researcher who helped reveal to humans the intelligence and social life of chimpanzees did not appear during my short stay, but the cranes sure did.

Two sites provided terrific settings for dawn and dusk viewing of these tall, graceful birds who mate for life and have fed and socialized in this valley for at least 10,000 years.

Rowe Sanctuary, an Audubon center in the wetlands/woodland/prairie habitat of Gibbon, has unheated observation blinds. These blinds are not for

hunting; in fact, hunting here is not allowed. This morning, a couple dozen birdwatchers aimed binoculars and camera lenses through small windowslots facing the river. Those of us with digital cameras placed tape over light-emitting controls and Post-its over LED screens, so that the light wouldn’t distract the cranes. We also set cameras to silent mode and refrained from continuous-shot mode to minimize noise. Cranes associate such sounds with hunters.

Since cranes need every ounce of energy for their long commutes, we don’t want to cause them to waste energy or endure stress. They’re amazing: they fly up to 50 miles per hour and 350 miles per

The Sandhill cranes - tall, graceful birds who mate for life - have been stopping in the Platte River Valley on their 6,000-7,000-mile migration to feed and socialize for at least 10,000 years.

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VEGGIE TRAVEL

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VEGGIE TRAVEL

Rowe Sanctuary, an Audubon center in the wetlands/woodland/prairie habitat of Gibbon, has unheated observation blinds. These blinds are not for hunting; in fact, hunting here is not allowed.

day. They navigate largely by vision, so they don’t fly at night. Parents teach offspring the migratory route going south, then the young follow their parents back up north. After that, they’re on their own.

Before the sun rose, distinctive croaking chirps heralded the cranes’ arrival for breakfast. As dawn’s light crept upward, thousands of cranes gathered on the banks and small isles on the river.

Natural grass feeders, they also eat unharvested grain and waste corn discarded in the area. After sun-up, they took flight (not all at once, but in small groups), filling the sky with their streamlined figures.

We returned for their sunset massings.

Just as chilly, but just as impressive.

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VEGGIE TRAVEL The next morning, we traveled to another key birdwatching spot, Crane Trust Nature Center, part of a nonprofit dedicated to protecting bird habitat, in Wood River. The ancient spectacle never gets old, and we enjoyed the relative comfort of this facility’s warmer high-tech blind with plexiglass portholes.

To witness the next migration, plan ahead.

The Platte River Valley Isn’t Just for the Birds Other worthwhile attractions in this region round out the experience. These include stops to soak in frontier history at Great Platte River Road Archway, a building spanning the highway in Kearney, and fascinating warehouses of collectibles dating back

to 1830s, along with salvaged authentic church, mercantile and railroad buildings, at Harold Warp Pioneer Village in Minden. The hundreds of inventions on view prove that American ingenuity did and does not have to involve the exploitive, cruel treatment of animals.

Artwork conveying the dignity and beauty of animals appears at the Museum of Nebraska Art, located in a striking neoclassical post office building in Kearney, and in Hastings, where I found stunning bird photography at Jorn Olsen Gallery and an unforgettable rooster painted by Jeremy Daniels at Graham Gallery.

Not to be missed: The Platte River Valley is also full of animal-friendly culture, art and fascinating warehouses of collectibles dating back to the 1830s.

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VEGGIE TRAVEL

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VEGGIE TRAVEL

Almost as inspiring as the cranes themselves is the fact that, increasingly, delicious and inspired vegan options are found in central Nebraska. At Tru Cafe in Kearney you can enjoy a delicious bowl of lentil-corn soup.

Vegan Food...in Nebraska!

Increasingly, vegan options are found in central Nebraska. My visit began in Omaha with a terrific spicy veggie wrap in southwesternthemed Stokes. In historic downtown Kearney, Tru Cafe (www.trucafekearney.com), which supports regional organic growers, serves a delicious sunflower seed-flecked salad and lentil-corn soup. Also in Kearney, the Alley Rose (www.alleyrose.com) prepared a good portobella dish and the Cellar (www. cellarbarandgrill.com) steamed a fresh veggie platter. At comfort-food bastion Chances R (www.chancesryork.com) in York, I foraged at the salad bar.

A tasty find in Dannebrog: the Danish Baker (www.facebook.com/pages/Danish-Baker/120967411251467), where Tom Schroeder

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VEGGIE TRAVEL crafted a delicious personal-pan pizza with homemade sauerkraut and super-thick tomato sauce.

Two authentic ethnic hotspots in Grand Island served up satisfying light fare: a napoles (cactus pad) salad at Azteca Market (www.facebook.com/ pages/Azteca-Mexican/120370017979790) and an all-veg pad pit at Vientiane (www.facebook. com/pages/Vientiane-Restaurant-Grand-IslandNE/128666100507818).

We lodged at very nice Best Western Plus hotels in Kearney and Grand Island. Their breakfast bars included fresh fruit, decent coffee and juice (good for the dispenser variety).

The Lessons of the Valley The cranes taught us that this flyover state is worth visiting. Its nature centers reminded us that our lands are in need of saving. America has lost vast

This yummy personal-pan pizza, which features homemade sauerkraut and super-thick tomato sauce, was crafted by Chef Tom Shroeder at the Danish Baker in Dannebrog.

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VEGGIE TRAVEL

swaths of wilderness, and water sources, needed by all animals -- including ourselves.

We must speak truth to power -- corporate and political -- to help save habitat, species and individuals from extinction. We are losing our elders who’d recall “You should have seen it when the land was filled with bison…when the sky was filled with passenger pigeons.” Let’s not become the generation to say “you should have seen it when there were forests, grasslands, hills, wetlands and waters full of animals.”

Click here for a free digital or print Nebraska travel guide.

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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