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CONTENTS VegWorld Magazine - January/February 2015

THE FUN SIDE OF VEGGIE LIVING 9 Vegan Hot Sheet 13 Ask the Expert - Dangers of Oil 17 Vegan 101 - Dine Veggie Anywhere 21 Life Lessons From a Veggie Yogini 25 Rocky and the Father of American Vegan

Discover our top picks for the best ways to get slim and healthy in 2015 (and for life) in 30 days or less. p. 48.

The difference between eating the oils found in these whole plant foods and a cup of extracted oil can make all the difference in you health. Find out why on p. 13.

NUTRITION & THRIVING 29 More Milk, More Problems 31 The Incredibly Inedible Egg 33 Eat More Sugar In The New Year

JUICE GURU 36 The Ultimate Hangover Cure 41 Top 5 Celebrities in Desperate Need of Juice Guru Therapy In the New Year

Party like it’s 1999...WITHOUT the hangover. Find out the magic prescription on p. 36.

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CONTENTS VegWorld Magazine - January/February 2015

RECIPES FOR FOODIES 55 Avocado Kale Salad 56 Raw Nori Submarine Sandwich 58 Italian Tomato Salad 59 Broccoli Bisque with Shiitake Mushrooms 61 Wintertime Black-Eyed Pea Soup 62 Black-Eyed Pea Fritters 64 Raspberry Beet Pie 65 Carrot Crunch Nori Roll 66 Pasta Caulifredo

Healthy eating doesn’t have to mean light on flavor. Spice up your 2015 menu with these outrageous Black-Eyed Pea Fritters. p. 62.

MAIN FEATURE 48 2015 New Year’s Resolutions: Think Small, Achieve Big

REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the Founder of VegWorld Magazine, Steve Prussack 69 Reviews and Recommendations Vegworld’s Pick of the month Stick to your New Year’s resolutions deliciously with these Raw Nori Submarine Sandwiches. Get the Recipe on p. 56.

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Veggie World Travels

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CREDITS VegWorld staff

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

Contributing writers

Janice Stanger

Julie Prussack

Ally Hamilton

Steve Prussack

Mark Reinfeld

Brian Patton

Tess Challis

Robin Tierney

Babette Davis

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Dr. Michael Greger

Dr. Neal Barnard

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EDITOR´S NOTE om A message fr of the Founder azine, g a M ld r o W g e V ack Steven Pruss

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his issue, we have included everything you need to make your healthy resolutions stick – for good. As an entrepreneur, I know the importance of setting specific goals each new year, whether for my business or my own personal resolutions. But just as important is having a game plan to meet (and perhaps even exceed) those goals.

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ut sticking to resolutions might not be your forte. So, this month we have included an idea you might not have thought of: Think small when it comes to your resolutions, but get big results. How? Check out our feature and try out one of our top 4 ideas to achieve real health in 2015. In particular, take a look at our revolutionary Pick of the Month: Daily Juice. Find out how just one fresh juice a day can change your life for good.

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dairy (for all you vegetarians and omnivores out there).

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o further help you in your quest for good health (and a good figure) this year, we start you out with two features in our Vegan 101 section: A piece on the harms of extracted oils – something almost all of us have in abundance in our diets – and app ideas to make veggie travel and eating out just a little easier. We’ve also included some great articles in our Nutrition and Thriving section, including Dr. Neal Bernard’s insights on eggs and

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s always, our celebrity chefs have whipped up phenomenal recipes for you, including a bonanza of healthy recipes to start you off right in the new year. And we continue our new Juice Guru Special Feature this issue, with a special 2015 New Year’s edition.

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f you are missing us between issues, be sure to connect with us on facebook and through our other social media channels. We are just a click away, and very active in those forums.

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THE FUN SIDE OF VEGETARIAN LIVING

Vegan Hot Sheet Vegan 101 Life Lessons From a Veggie Yogini American Vegan

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Vegan Hot Sheet hip and happening vegan stuff PALEO VEGAN WORKSHOP CREATES GLOBAL CONTROVERSY

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egWorld’s own Steve Prussack recently produced an online workshop with author Ellen Jaffe Jones (Paleo Vegan) which has caused quite a stir through social media. Ellen was banned from several vegan-related facebook fan pages due to pre-judgement based solely on the title of her book and workshop. What was this all about? Did she sell out the vegan movement or make a brilliant play to reclaim the word “paleo” and dispel dangerous myths? Watch the replay here, and judge for yourself.

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VEGWORLD HOT SHEET

NEW VEGAN

FOOD DELIVERY SERVICE

FROM FORKS OVER KNIVES The meals arrive freshly packed as individual servings that you can enjoy at home or easily bring to work or school. Clear instructions are provided on how best to prepare and enjoy your meal. Even better; the packaging used is designed to keep your food fresh and is fully reusable, recyclable, or returnable by following the simple instructions included in your shipment.

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orks Over Knives recently announced their new meal delivery service: Fresh Meals-ToYour-Door. The company is now accepting orders from the Mid-Atlantic states of the country (see below) with deliveries beginning this January.

Meals-To-Your-Door is a convenient way to keep those healthy resolutions by helping you transition or stick to a whole-food, plant-based lifestyle — with minimal effort. It’s also great if you just want to simply enjoy some healthy, satisfying and delicious meals.

The whole-food, plant-based meals are prepared by professional chefs, packaged carefully and delivered via overnight shipping every Friday. The menu varies based on what’s in-season and tasting right. The service is designed for anyone who wants healthy, plant-based meals, but doesn’t have the time (or desire) to cook. Meals-To-Your-Door Is like having your own personal chef.

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Customers can customize meal plans or pause delivery with a 24/7 web portal.

And, if you are not completely satisfied after the first week of your program, Meals-To-Your-Door will give you your money back.

The new service is currently serving Pennsylvania, Delaware, New Jersey, New York Metro (including Southern CT), Washington DC, Maryland, and most of Virginia. The service is adding new cities soon and anticipates having nationwide delivery in the coming weeks and months. You can even enter your zip code and email address on the service’s website to be notified when delivery is available in your area.

Now you have no excuse not to keep that healthy resolution in 2015!

Tap here to find out more.

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VEGWORLD HOT SHEET

BEYONCE AND MCCONAUGHEY ARE VEGAN UNTIL 6PM: THE VB6 PLAN LETS YOU EASE INTO VEGANISM

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he New Year is upon us and we’re sure that you’re ready to start the new diet and exercise plan you’ve been talking about since eating your fill (and then some) over the holidays..

The super-fit Matthew McConaughey, the ultra-fabulous Dita Von Teese, and The Queen and King — Beyonce and Jay Z — are some of the sexy A-listers who have gone vegan by way of Mark Bittman’s VB6.

Vegan Before 6:00 is the rule they eat and live by, and this particular brand of veganism is swelling in popularity as fast as alternative ancient grain flours.

The VB6 diet encourages people to eat animal-free with fruits and vegetables, whole grains, nuts and legumes all before 6 p.m. But after six, all resolutions are void. Become an omnivore in those few hours, and eat all the sugary, simple carbs you can consume. If you want.

See, it’s not Bittman’s intent for you to splurge and over-indulge once the witching hour hits. His intent is for people to consume more healthful foods, if not a mostly vegan diet. He wrote the outline, it’s up to you to strike the balance. Vegans who can’t live without bacon? This is the way for you to go.

From the looks of People Magazine’s Most Beautiful People, like McConaughey and Beyoncé, a mostly vegan diet isn’t a bad way to start the New Year. Or to live your life. As a reader of VegWorld Magazine, perhaps this is your first step towards going full-on vegan?

Veganism often tops the list of resolutions people attempt in the new year. With VB6, you can ease into the lifestyle, even experiment with how it may fit your own lifestyle.

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VEGWORLD HOT SHEET

100-YEAR-OLD RETIRED

HEART SURGEON CREDITS LONGEVITY TO VEGAN DIET

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ecently, Fox News shared the story and secrets to longevity of Dr. Ellsworth Wareham, a 100-year-old World War II veteran and retired heart surgeon.

According to Fox, “At the age of 100, Wareham still does all of his own yard work and climbs up and down the stairs in his two-story home.”

His secret? An all-vegan, plant-based diet.

As one of the first doctors to perform open heart surgery, Dr. Wareham understands the role that lifestyle plays in determining heart health, and adopted a vegan diet “in midlife” after he found research that showed animal-based foods raised cholesterol. He believes his longevity and clear-mindedness are due to this change in diet.

Dr. Wareham explains, “One-third of people in the U.S. will die of coronary heart disease. If you can prevent it, it’s worthwhile.”

Besides boasting longer lifespans and drastically reduced risk of heart disease, vegans have the potential to reverse heart disease, according to an article published earlier last year by Med Page Today. It just goes to show; It’s never too late to go plant-based and live longer.

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ASK THE EXPERT

by Dr. Janice Stanger

OILS: FRIEND OR FOE?

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uestion: There is a lot of controversy around fats. Some experts say that plant-based diets should be oil-free. Is it really unhealthy to eat extracted oils?

The evidence says: Yes. The government, the food industry, even doctors may all bombard you with advice to eat so-called “healthy fats,” in the form of:

But when you start looking closely, you will be faced with an unpleasant surprise. These extracted oils are dangerous in three major ways.

• olive oil (for monounsaturated fats)

What are Extracted Oils?

• other vegetable oils (for polyunsaturated fats) • fish oil (for long-chain omega-3 polyunsaturated fats)

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No whole food is entirely fat. Instead, fat is mixed in with the thousands of other components of the food, including proteins, carbohydrates,

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ASK THE EXPERT

vitamins, minerals, and (if it’s a plant) protective phytochemicals that work as antioxidants.

Extracted oils are fats that are forced out of this whole food matrix and put into a capsule, bottle, or tub. Liquid vegetable oils, margarine, and fish oil are all examples of extracted oils.

What Fats do you Need?

There are two kinds of fats you do need to get from your diet. These are the “short-chain” omega-3 and omega-6 fatty acids (which are polyunsaturated fats). Your daily need is low, only about 3% of your total calories. Extracted oils are not necessary to meet this requirement if you are eating a wide range of whole plant foods.

Given an adequate supply of calories from any source (including carbohydrates and proteins), your body can handily make other kinds of fats you use, including saturated and monounsaturated fat, and can construct long-chain omega-3 and omega-6’s from their short-chain precursors.

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How Extracted Oils Hurt You Your body has no need for extracted oils. How do you know this? Extracted oils have been available for only the most recent part of human history, and then only to a fraction of the planet’s population. If these oils are so necessary, how did people survive, reproduce, and thrive before they were available?

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Consuming extracted oils, which all have about 120 calories a tablespoon, crowds out healthy whole foods. The oil can also become a significant source of empty calories to bump up your weight.

When early humans were foraging in nature for food, they were finding nourishment that had close to equal amounts of omega-3 and omega-6 fatty acids.

However, modern extracted vegetable oils are high in omega-6’s. So eating such oils skews your ratio of these two essential fats. You end up with too many omega-6’s in relation to omega-3’s. This has the potential to change some body processes in undesirable ways.

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ASK THE EXPERT (And most dangerous). Extracted oils are heavily attacked by oxygen, and the resulting damaged oil particles start a cascade of assault on your cells. The scientific name for this is “lipid peroxidation.” A “lipid” is a fat or related substance in your body that does not dissolve in water. “Peroxidation” means the lipid was damaged by oxygen or another particle generated as a result of oxygen’s actions.

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You don’t need to worry about the technical jargon to understand this process. Oxygen loves to attack fat, which stores a lot of energy in a small space. Its first strike leaves an unstable, wrecked fat particle, which then itself harms other parts of the cell it’s in (including your genes and proteins), or even injures your other cells. The resulting trail of destruction includes inflammation, malignancy, and aging.

Which Fats are the Worst?

The most chemically unstable fats – the ones most likely to be oxidized and start a cascade of injury –

are long-chain omega-3 fatty acids. This is based on their chemical structure. So the fat you are being advised by the media and medical establishment to swallow capsules of is the fat that is virtually certain to generate plentiful free radicals and other dangerous byproducts.

While your eyes and nervous system do require small amounts of long-chain omega-3’s, your body can make these tiny quantities from short-chain omega-3’s, which are more stable. This is definitely not a case of “the more the better.” In fact, “just adequate” is the safest scenario. There is no reason to take fish oil pills full of deteriorating long-chain omega-3 fatty acids that act as time bombs in your cells.

The most chemically unstable oils in plant and animal foods are (in order of their likelihood of being attacked by oxygen): • Long-chain omega-3’s • Long-chain omega-6’s • Short-chain omega-3’s • Short-chain omega-6’s • Monounsaturated fats • Saturated fats

You Really Need the Whole Package Antioxidants, abundant in whole plant foods, can stop the oxidation process and protect the plant, not to mention your cells. This is why small amounts of naturally occurring fats in whole plant foods are low risk to your health.

While the fats in whole plant foods are bathed in antioxidants, extracted oils lack this protection and are vulnerable. When extracted oil is damaged by oxygen, it is called “rancid.” But sometimes the rancidity is difficult to detect, and the process also continues inside your body.

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ASK THE EXPERT

This is the primary reason you should stay away from extracted oils in all their forms. Deep frying causes further chemical changes to the oils that makes them even more destructive. Note that, while saturated fats are the most stable against oxidation, they can be harmful through other mechanisms and are definitely not healthy foods.

What’s the Bottom Line?

Here’s the best way to be healthy. Eat a wide variety of whole plant foods, including vegetables, fruits, legumes, whole grains, nuts, seeds, herbs, and spices. You are then eating foods composed of

thousands to hundreds of thousands of substances, including many kinds of fat protected by the abundant antioxidants in whole plants. Your body knows how to process this food, getting you what you need with low risk.

If you are attentive to ensuring you get adequate omega-3s, you can safely do this with ground flax seed for pennies a day. Avoid extracted oils in all their forms and don’t stress about “healthy fats” - in fact, banish that phrase from your vocabulary.

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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VEGAN 101

HOW TO FIND VEGGIE –

ANYWHERE, ANYTIME

WITH JUST A TOUCH OF YOUR FINGER

by Robin Tierney

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egWorld is all about removing the obstacles that stand between you and a healthy veggie life, especially at a time when so many of you are making resolutions and trying to make them stick. So, this issue we asked our travel expert, Robin

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VEGAN 101

Tierney, how she goes about (happily and easily) sticking to her veggie lifestyle while travelling the U.S. on her bike. Here are her words of wisdom on the apps and resources that work so well for her.

When on the go, finding vegan meals can be a challenge. Before I travel somewhere, I use HappyCow.net to find vegan and veg-friendly places to eat. I also do a web search to track down any local vegetarian/vegan societies and then crowd-source suggestions for good vegan, vegetarian and veganfriendly dining spots.

I don’t use a smartphone (yet), but most of my friends do. So here’s a list of Apple and Android apps for finding vegan-oriented dining. Have any to add? Let the editors of VegWorld know. While you are globe-trotting, you’ll probably also want to do a little shopping. So, I’ve included cruelty-free shopping apps for cosmetics and household goods.

I haven’t found apps for vegan clothing, but am heartened to see mass-market retailers advertising vegan goods, including a full-page ad from Dillards for “Vegan Jackets.”

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Anywhere you can go, you can eat veggie A web search of the area in which you are traveling (or living, of course) including the word “vegan” or “vegetarian” will usually yield some good options.

In addition, these are my mainstays for great veggie dining.

Happy Cow Dining Guide: Happy Cow is a mainstay app for anyone looking for veggie restaurants where they are traveling, or even in their own hood. The entire app is designed to help you find veggie-friendly restaurants anywhere you go. You need only put in a location and tell the app how far you are willing to travel, and restaurant options plus ratings are presented. itunes.apple.com/us/app/veg-travel-guide-for-vegan/id435871950?mt=8 play.google.com/store/apps/details?id=com.hcceg.veg.compassionfree&hl=en

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VEGAN 101

PlantEaters meal finder: PlantEaters is a much newer app – first debuting in 2013. It’s based on a bit of a different concept.

Rather than searching for entire restaurants that are vegan, vegetarian or veg-friendly, PlantEaters focuses on individual veggie meals. This app is ideal if you are traveling or dining with non-veggie friends and you want to find a meal wherever you eat. itunes.apple.com/us/app/planteaters-meal-finder/ id681925947?mt=8 getplanteaters.com

VeganXpress menu guide for chain and fast food restaurants: Wondering what you can eat at the most prevalent type of restaurants around – chain restaurants?

Then you want to take a look at VeganXpress. It may not be gourmet, but it’s priceless in a pinch. itunes.apple.com/us/app/veganxpress-menu-shopping/id307591991?mt=8 www.appszoom.com/android_applications/lifestyle/veganxpress_bzubm.html

Yelp Yelp also allows you to search for dining options, limiting your search to vegan and vegetarian restaurants. Yelp has so many restaurants in its arsenal that it allows you to search by precise areas of a larger city like New York or Los Angeles. yelp.com/yelpmobile VegWorld Magazine

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VEGAN 101

Other helpful dining apps

Shop cruelty-free

Roaming Hunger guide to vegan-friendly food trucks, trailers and carts:

There aren’t quite as many options for shopping cruelty-free as dining, but the following suggestions should get you started.

itunes.apple.com/us/app/roaming-hunger-v1.0/ id423850578?mt=8 play.google.com/store/apps/details?id=com.roaminghunger

Cruelty Free shopping guide for cosmetics, personal care items and household products: itunes.apple.com/us/app/cruelty-free/ id313825734?mt=8

Animal-Free pocket dictionary, product list and barcode scanner for checking for animal-derived ingredients:

play.google.com/store/apps/details?id=com.symbiotic.crueltyfree&hl=en

itunes.apple.com/us/app/animal-free/ id357422989?mt=8

Choose Cruelty Free, another shopping guide for finding animal-free products

play.google.com/store/apps/details?id=com.symbiotic.animalfree&hl=en

www.choosecrueltyfree.org.au https://itunes.apple.com/au/app/choose-crueltyfree/id483497760?mt=8&ls=1

Go Vegan meal-finder, currently for San Francisco and Israel:

play.google.com/store/apps/details?id=com.outware.ccfree&hl=en

play.google.com/store/apps/details?id=org.anonimus.govegan&hl=en

Other vegan apps:

21-Day Vegan Kickstart meal planner and tips for eating anywhere:

play.google.com/store/search?q=vegan%20 apps&c=apps&hl=en

itunes.apple.com/us/app/21-day-vegan-kickstart/ id390508658?mt=8

Here’s to your fun, healthy and compassionate travels!

Online app-like instant veg restaurant locator: www.vegman.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.

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LIFE LESSONS FROM A VEGGIE YOGINI

LIFE LESSONS FROM A VEGGIE YOGINI MAKE THE BEST RESOLUTION OF YOUR LIFE:

FOCUS ON YOU FOR A CHANGE

by Ally Hamilton

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n this New Year there is one resolution you can make, which can change your life like no other: Resolve to focus on loving and improving yourself, not fixing or controlling others around you.

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Whenever you find yourself trying to force or control an outcome, it’s time to perk up and take a look at what’s happening within you. We’re all going to be attached to certain ideas; this is the na-

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LIFE LESSONS FROM A VEGGIE YOGINI ture of being human. For example, we’ll all want our loved ones to be happy. Perfectly understandable. But if we start to assume that we know what will make someone else happy, then we’re in trouble. The minute you try to manage someone else’s path, you’re losing a chance to keep your own side of the street clean.

When Your Worth Comes From You, Then Love Will Come A lot of the time, we’re taking things personally.

Maybe there’s someone we really care for, and we’re chasing. Right there, it’s a problem. You don’t chase love, you open to it.

Have you ever talked to a couple who’s in love, and has been for thirty, forty, fifty years? I have. I make a habit of it any chance I get. I love to see couples who make it. And not once, in all the conversations with all the people I’ve met over the years, has any couple told me a story about a beginning that involved one person feeling deeply insecure all the time, and the other not treating them well. That’s not a solid foundation, and it won’t lead anywhere good. You should instead be examining why you’re feeling so badly about yourself.

Also, it isn’t loving to change someone who doesn’t want to be changed – whether it’s a partner, a child, a parent or a friend. If you love someone, you have to want for them what they want for themselves. Anything else is disrespectful to them and their feelings. And it’s disrespecting yourself to keep trying.

Instead of spending your time and energy wondering what you can do to be perfect for this other person so you can get their attention and make them fall in love with you, or spending your time figuring out how to change a person to suit your needs (or your idea of their happiness), you could be examining why you’re feeling so badly about

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LIFE LESSONS FROM A VEGGIE YOGINI yourself. You’re worthy. You’re the only one of you we get.

Don’t Take it Personally - It Isn’t About You It can hurt like hell when people we love don’t want what we wish they would want. This happens when we relate to the world and the people around us as if it’s about us. As if we’re in the center of this thing, and everything is happening around us or to us. When you can remove yourself from the center of the story and look at it from the sidelines, you’ll see it usually has very little to do with you.

People want what they want. They are where they are. They have the tools they have. They may not want you, or anyone else, to “help” the way you wish that they would. But it’s also a bit nuts of us to imagine we can ever know what’s right for someone else. Isn’t it hard enough to grapple with what you need for your own inner peace? As long as a person isn’t intentionally hurting you or anyone else, you really have to assume they’re doing the best they can to work life out in a way that will feel good to them. Sometimes people don’t know what they want, and that can be hard to watch and hard to walk away from. But everyone – including you – has to walk their own path. It’s just not about you.

Time When we start to try to control situations or people, when we find ourselves attempting to manipulate or cajole, or dance like a monkey to get what we want, it’s time to stop and check ourselves. Life is not about forcing the picture in your head onto the people around you. That picture of “how things should be.” No one will thank you for trying. And not many things cause us more pain than our attachment to that picture. It can be so hard to let it go, I really understand that. But grasping and waiting and hoping and struggling and doubting and obsessing….this is no way to live.

It’s brutal to have to release an idea, or another person, or a hope we held close. But you can’t cling and fly at the same time. And you don’t have all the time in the world. So I wouldn’t spend too much of it refusing to accept and open to things as they are. There’s so much power in that. Your selfrespect is in the mix. So is your self-esteem. This is the stuff that has far-reaching consequences on your life, on the way you move through the world, and on the way life feels to you, day in, and day out.

Let life feel good. It might hurt a lot in the shortterm. But intense pain for a little while is so much better than a lifetime of suffering.

You Can’t Cling and Fly at the Same

About the Author Ally Hamilton is a Santa Monica-based yoga teacher and writer who streams yoga classes all over the world. She’s the co-creator of YogisAnonymous.com, which has been featured in The New York Times, Yoga Journal, Self Magazine, Shape Magazine and The Wall Street Journal. She’s a regular contributor for The Huffington Post, a wellness expert at MindBodyGreen, and writes an almost-daily blog at http://blog.yogisanonymous.com. She’s the mama of two amazing kids and one energetic Labradoodle. She believes everyone can benefit from some regular time on a yoga mat.

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AMERICAN VEGAN

JOE FRAZIER, SLY STALLONE AND THE

FATHER OF AMERICAN VEGANISM SHARE A PHILLY BEEF

by Vance Lehmkuhl

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HILADELPHIA is the “birthplace of America” - and of veganism in the United States!

Hyperbole? Nope.

The American Vegan Society, founded in 1960 by H. Jay Dinshah, in Malaga, N.J., is at the root of nearly every major

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AMERICAN VEGAN development in the spread of vegan living on this continent. And Dinshah was standing at the corner of Front and Venango streets in Philadelphia, PA when he decided to go vegan.

A new book edited by Jay’s daughter, Anne Dinshah, Powerful Vegan Messages: Out of the Jungle for the Next Generation, has the story: That corner was the location of the Cross Brothers slaughterhouse, which Jay and his brother Nosheran toured in 1957 to settle an argument about whether their vegetarianism was truly ethical.

Leaving this facility, having seen dairy cows slaughtered, and realizing that dairy and meat were part of the same industry, Dinshah stood on that corner and vowed to go vegan and fight nonviolently - for a vegan world.

He launched the AVS, the foundation on which dozens of well-known animal-advocacy groups have built since then.

Unlike in the United Kingdom, where the first Vegan Society was started by Donald and Dorothy Watson in 1944, vegans were hard to find in the U.S. in the pre-Internet 1960s. Dinshah and his wife, Freya, helped to create a vegan network via newsletters and lecture tours.

Jay spoke on “dynamic harmlessness,” or proactive nonviolence, and behind the scenes Freya handled all the food issues. In 1965, after several coast-tocoast tours, she had gathered enough recipes, plus her own veganized versions of family favorites, to publish the first “vegan”-titled cookbook in the U.S., The Vegan Kitchen.

Anne Dinshah’s mission with Powerful Vegan Messages (available at americanvegan.org) was to update and package Jay’s pioneering writings for today’s world.

Well Ahead of his Time Many of the topics he tackled masterfully, from animal agriculture’s degradation of the planet to the impossibility of living “100 percent vegan,” are still “introduced” as controversies by vegan writers who should know better.

A half-century before the ersatz “paleo” craze, Dinshah called for a higher standard than that of our ancestors in his essay collection “Out of the Jungle.” Claiming “civilization” as the hallmark of our species, we can’t then cite “the law of the jungle” as an excuse to perpetuate unnecessary cruelty and violence toward our fellow sentient beings.

“How is it,” he asked, “that we claim to be the highest type of creature, yet act in a barbaric manner that would shame any reasonably decent denizen of the jungle? Do we not make our civilized world a more terribly cruel and unjust place than any natural jungle?”

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AMERICAN VEGAN

Powerful Vegan Messages weaves chapters and passages from this and other Dinshah writings with perspectives from Anne and dozens of other prominent vegan advocates who work to convey the wide-ranging influence and inspirational humility of the man who kick-started American veganism at Front and Venango.

Joe and Rocky

Back in 1960, the vegan idea was less than a blip in popular consciousness, but Dinshah worked tirelessly for this underdog ideology.

Today, “vegan” is a household word, gaining more traction every day both in Philly and across the continent, while in Malaga, under the direction of Freya Dinshah, the AVS furthers its work of education and outreach.

That slaughterhouse, of course, has another claim to fame: In 1962, Joe Frazier got a job there and practiced boxing by hitting sides of beef - a detail Sylvester Stallone later used in “Rocky.” And, yes, that scene of Rocky punching cow carcasses was shot at Cross Brothers.

Meanwhile, with constant PR “black eyes” like the current salmonella outbreak in chicken; with indisputable links between processed meats and cancer, and between animal agriculture and climate change; with per capita meat consumption falling and beef prices hitting new heights, the longtime “champ” may be on the ropes.

Philly loves Rocky, of course, as an underdog who stuck to his dream to go the distance in an epic fight. Mainstreaming the vegan idea in America is a fight that Jay Dinshah promised to stick to until the day he died, and he did.

And thanks to Jay Dinshah, the true underdogs the billions of innocent animals whose lives are stolen by our mindless eating habits - now have more than a fighting chance.

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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NUTRITION & THRIVING

More Milk, More Problems: Science Contradicts Milk Marketing The Incredibly Inedible Egg Keep Healthy and Slim: Eat MORE Sugar in the New Year

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MORE MILK, MORE PROBLEMS

MORE MILK, MORE PROBLEMS SCIENCE CONTRADICTS MILK MARKETING

by Dr. Neal Barnard

R

ecently, another study has illustrated that milk actually has a negative effect on bone health. Researchers in Sweden published findings in the British Medical Journal showing that women who drink milk have a higher incidence of bone fractures — and an increased risk of mortality from heart disease and cancer.

According to the study, women who consume three or more glasses of milk per day have a 60 percent increased risk of developing a hip fracture and a 93 percent increased risk of death.

And each glass of milk increases mortality risk by 15 percent.

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MORE MILK, MORE PROBLEMS

However, this news should not come as a shock to anyone outside of the dairy industry’s advertising department. A 2005 review in Pediatrics showed that milk has no effect on preventing stress fractures in girls. In fact, the research linked higher milk consumption with higher fracture risk.

For strong, healthy bones, it’s important to have enough calcium and vitamin D. However, animal products tend to leech calcium from bones, yet plant foods do not have this effect. One cup of collards has 268 mg of calcium. Spinach has 245 mg in a single cup, while a cup of soybeans has 261 mg. When you take fortified orange juice and fortified tofu into account, it’s easy to obtain more than the daily calcium recommendation of 1,000 mg.

Regardless of what milk marketers would have you believe, vitamin D is not naturally occurring in dairy milk. A recent Canadian study suggests that children who consumed dairy milk had higher levels of

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vitamin D. After reviewing the research, we learned that the dairy milk was fortified — while the plant milks were not. Any fortified non-dairy beverage can provide the necessary nutrients, without the cholesterol and saturated fat found in milk.

The science is there: Milk does a body bad. Let’s wipe off the milk mustaches and remove milk from the school lunch line. To learn how you can help get milk out of schools, visit www.HealthySchoolLunches.org.

Evidence shows that milk has no effect on preventing stress fractures in girls. In fact, a recent study revealed higher milk consumption was linked with higher fracture risk.

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MORE MILK, MORE PROBLEMS

THE INCREDIBLY INEDIBLE EGG A recent question in The New York Times Well blog created some confusion by asking how many eggs you can (or should) eat. The answer was not eggsactly correct.

Just one egg has the same amount of cholesterol as a Big Mac! Those who consume the most eggs have a 19% higher risk of cardiovascular problems.

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Since one egg has the same amount of cholesterol as a Big Mac, it is unnecessary — even detrimental to your health — to consume eggs or egg products. One egg has more cholesterol than your body needs. In fact, any added dietary cholesterol is unnecessary because our bodies already produce more than the amount we require. An excess of cholesterol leads to heart disease, so it’s no surprise that a 2010 study in the Canadian Journal of Cardiology found that those who consume the most eggs have a 19 percent increased risk for cardiovascular problems.

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THE INCREDIBLY INEDIBLE EGG What The New York Times blog fails to explain is that eating an occasional egg might not increase health risks for people already eating a high-fat, high-cholesterol diet — just as smoking an occasional cigar might not increase health risks for people already smoking cigarettes. But if people are already eating a healthful diet without any added dietary cholesterol, eggs can contribute to many problems in addition to heart disease. Recent studies in Atherosclerosis and the International Journal of Cancer show that egg consumption can also cause diabetes and even cancer.

The misperception surrounding the necessity of eggs has even spread to the courtroom. Unilever is suing Hampton Creek Foods for using the term “mayo” in relation to its egg-free Just Mayo condiment. The argument is that “mayonnaise” is defined as an egg-based product. However, removing the egg from mayonnaise also removes the cholesterol, a win-win. The lawsuit seems to be backfiring for Unilever by helping people realize that there are more healthful alternatives to Hellmann’s mayonnaise.

No matter what you call it, egg-free is the better option.

About the Author Neal D. Barnard, MD, is a leader in preventive medicine, nutrition, and research. As an adjunct associate professor of medicine at the George Washington University and a researcher funded by the National Institutes of Health, he has led key research studies to improve the health of people with diabetes, obesity, lipid disorders, and other serious health problems, and to improve nutrition in schools and in the workplace.

He is the editor-in-chief of the Nutrition Guide for Clinicians and the author of more than 15 books on nutrition and health for lay readers, including Dr. Neal Barnard’s Program for Reversing Diabetes, Foods That Fight Pain, The Food Seduction, and the newly released 21-Day Weight Loss Kickstart: Boost Metabolism, Lower Cholesterol, and Dramatically Improve Your Health.

His research has been cited by the American Diabetes Association and the American Dietetic Association in official policy statements on healthful diets.

He founded the Physicians Committee for Responsible Medicine (PCRM) in 1985. PCRM is a nationwide group of physicians and lay supporters that promotes preventive medicine and addresses controversies in modern medicine. He later initiated the Cancer Project, providing nutrition information for cancer prevention and survival, and the Washington Center for Clinical Research, a center for nutrition-related studies.

Tap here to visit the PCRM website. It includes a wide range of evidence-based nutritional information supporting a plantbased diet.

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KEEP HEALTHY AND SLIM: EAT MORE SUGAR IN THE NEW YEAR

KEEP HEALTHY

AND SLIM: EAT MORE SUGAR IN THE NEW YEAR

by Michael Greger

Y

es, that’s what we said. More sugar is actually helpful for keeping healthy and slim.

But, before you get too excited, let’s be clear about what type of sugar we mean. In the video below, Dr. Michael Greger lets us in on the latest research: That the sugar in fruit does not cause the same kind of liver damage, hypertension or spikes in insulin and fat releases as other kinds of sugar. Even better. Eating fruit sugars in addition to other forms of fructose (so, essentially eating MORE sugar), will similarly even out insulin spikes and fat releases.

Breaking news: Fruit sugars don’t cause the same insulin spikes or fat releases as other sugars. PLUS, fruit sugars help control the damage from other sugars when eaten together. Apple pie anyone?

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KEEP HEALTHY AND SLIM: EAT MORE SUGAR IN THE NEW YEAR It turns out that the fiber in fruit inhibits sugar absorption. But there’s more. The latest research shows that the phytonutrients in fruit do the same job. This means that drinking freshly pressed fruit juices similarly does not cause the same issues as eating and drinking other sugar-heavy foods and drinks.

In other words, not all sugar is created equal.

Throw in the fact that eating fruit in combination with other high-fructose foods offsets the damage from those sugary foods, and all we can say is: Apple pie anyone?

About the Author Michael Greger, M.D., is a physician, author, and internationally recognized professional speaker on a number of important public health issues. Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions, testified before Congress, and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. Currently Dr. Greger proudly serves as the Director of Public Health and Animal Agriculture at the Humane Society of the United States.

Dr. Greger’s recent scientific publications in the American Journal of Preventive Medicine, Biosecurity and Bioterrorism, Critical Reviews in Microbiology, Family & Community Health, and the International Journal of Food Safety, Nutrition, and Public Health explore the public health implications of industrialized animal agriculture.

Dr. Greger is also licensed as a general practitioner specializing in clinical nutrition and was a founding member of the American College of Lifestyle Medicine. Dr. Greger’s nutrition work can be found at NutritionFacts.org, which is now a 501c3 nonprofit charity.

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The Ultimate Hangover Cure Top 5 Celebrities in Desperate Need of Juice Guru Therapy In the New Year

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JUICE GURU / Steve and Julie Prussack

THE ULTIMATE

HANGOVER CURE

by Steve and Julie Prussack

Partying like it’s 1999 is always a blast.

Until the next morning, that is….

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JUICE GURU / Steve and Julie Prussack We’ve all experienced that achy, nauseous, morning-after feeling that comes with too much celebration. Perhaps you felt that way this past New Year’s Day. But what if we told you it doesn’t have to be that way? What if there was an easy way to rid yourself of that debilitating morning-after hangover?

There is. It’s as simple as drinking a big glass of fresh, raw juice.

Ugh…What’s Causing My Hangover??

To understand why a 32-ounce, refreshing, raw juice will fix what ails you, it helps to know how alcohol causes those nasty symptoms in the first place.

According to the Mayo Clinic, there are a number of factors at play: 1. Alcohol causes your body to produce more urine. In turn, urinating more than usual can lead to dehydration. Think: thirst, dizziness and lightheadedness.

2. Alcohol triggers an inflammatory response from your immune system. This is causing your inability to concentrate, memory problems, decreased appetite and loss of interest in usual activities.

3. Alcohol irritates the lining of your stomach, increases the production of stomach acid and delays stomach emptying. That’s the culprit behind your abdominal pain, nausea or vomiting.

4. Alcohol can cause your blood sugar to dip too low, causing fatigue, weakness, shakiness, and mood disturbances.

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JUICE GURU / Steve and Julie Prussack 5. Alcohol causes your blood vessels to expand, which can lead to that headache.

6. Alcohol can make you sleepy, but your quality of sleep will decrease. This may leave you groggy and tired.

7. Alcoholic beverages contain ingredients called congeners, which give many types of alcoholic beverages their flavor and can contribute to hangovers. Congeners are found in larger amounts in dark liquors, such as brandy and whiskey, than in clear liquors, such as vodka and gin.

If only those drinks weren’t so much fun on the way down…

Step 1: “No-Duh” Prevention BEFORE You Even Get a Hangover Don’t skip the party; just skip the pain. We’ll get to the Juice Guru morning-after cures below, but you might want to take some “no-duh” precautions before (and while) you drink. The following steps should help reduce or maybe even eliminate a hangover before it starts: • Know your limits and don’t surpass them.

• Eat some food before you start drinking. Never drink on an empty stomach.

• Avoid darker colored alcoholic beverages (they have more of those harmful cogeners).

• Drink plenty of water before, between and after each drink to keep hydrated.

• If you are sober enough, drink a fresh, raw fruit juice that is high in fructose before going to bed.

We’ve included some great recipes below. Fruc-

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tose can help metabolize the alcoholic chemicals that cause hangover symptoms. It’s also a safe way to up your blood sugar after the alcohol dip. If you are able to think ahead, and have a cold-pressed juicer, make a fresh juice before going out and refrigerate it. Then it’ll be ready to go when you need it.

If you didn’t take these precautions, or they didn’t do the trick, then we’ve still got your cure.

Hangover 9-1-1 There are an awful lot of harm caused by demon alcohol, but hangovers happen mainly because of the toxicity of the alcohol and dehydration. By focusing on these two main issues, you can largely eliminate the hangover symptoms.

Fresh, raw juices do this and more. They hydrate your body and inject antioxidants and phytochemicals directly into your cells, offsetting and flushing alcoholic toxins out of your body.

The recipes below were specifically selected to help you combat your hangover.

Juice Guru Magical Hangover-Busting Elixirs Directions for all Hangover-Busting Recipes: All of these recipes were chosen for their simplicity (as well as their effectiveness), which is a definite benefit when you aren’t feeling your best. They all yield about 4 cups of juice and are formulated for a low-rpm juicer, although any kind of juicer will do the trick. Make sure to alternate juicing each of the ingredients to ensure optimal efficiency of your juicer and mixing of the juice. Drink your juice immediately after making it if you are not using a cold-pressed juice machine..

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JUICE GURU / Steve and Julie Prussack

Cantaloupe or Watermelon Juice These are simple recipes for both before bed on party night and the next morning. These fruits really help to flush out the toxicity from your system, have plenty of good fruit fructose to even your sugar levels, and are full of hydrating, structured water. Cantaloupes are the most nutritious fruit on the planet, offering protection for your immune system, among other benefits. And watermelons are full of antioxidants and phytonutrients. They are also diuretics, and will flush your system.

Make sure to cut the coarse outer rind off, but leave the inner rind intact – this part is full of antioxidants you wouldn’t normally eat, and it helps give the juice a surprisingly creamy texture.

• 2 medium cantaloupes, outer rind removed, seeded and cut in slices OR • 1 medium-large watermelon, outer rind removed, seeded and cut in slices

Celery Green Apple Spinach Juice This is a simple and delicious juice that provides incredible electrolyte replenishment. Its mineral density is also great for helping to relieve headaches. Spinach, in particular, is one of the most potent foods for cleansing, reconstruction, and regeneration of the intestinal tract.

• 2 large celery stalks • 5 medium Granny Smith apples, cored and sliced • 1 medium bunch spinach

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JUICE GURU / Steve and Julie Prussack

Pineapple Grape Ginger Juice You won’t believe how delicious this juice tastes – kind of like a lemon drop candy you may have had as a kid. This juice is a vitamin C powerhouse that will improve your digestion, regulate your blood sugar and give you an overall immune system boost.

• 3 cups red grapes • 1 medium pineapple, peeled, cored and sliced • 1 – 1 ½ inch piece peeled fresh ginger

Carrot Apple Lemon Juice This perfectly balanced juice detoxifies the liver and aids significantly in digestion. Also, the carrot juice molecule is analogous to our own blood molecules. No wonder they are so beneficial.

• 6 medium-large carrots • 3 medium Fuji apples, cored and sliced • 3 large celery stalks • 1 medium red bell pepper, stem and seeds removed, and sliced • 3 large Romaine lettuce leaves • Juice of 1 medium lemon Alternate juicing the carrots, apple slices, celery, red bell pepper slices and lettuce leaves. When done, stir in hand-squeezed lemon juice.

With these hangover busters in your back pocket, you can essentially have your cake and eat it too.

Here’s to responsible fun!

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TOP 5 CELEBRITIES IN DESPERATE NEED OF JUICE GURU THERAPY

TOP 5 CELEBRITIES IN DESPERATE NEED OF

JUICE GURU THERAPY IN THE NEW YEAR Juice Guru is a positive brand dedicated to actively encouraging people to live healthy lives. So, why then would we publish a “top 5” list of those celebrities who are not … how shall we say it … at their best?

It’s not what you think.

A

t Juice Guru, we believe that there isn’t a person out there who wouldn’t benefit greatly from a juice makeover. We’ve selected these 5 high-profile people as examples of what we think daily juicing (and perhaps a lengthy cleanse) would do for them. If it can help these celebrities at the extremes, imagine what it can do for you.

We sure hope these celebs are listening…

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TOP 5 CELEBRITIES IN DESPERATE NEED OF JUICE GURU THERAPY

1

Kirstie Alley - The (Often) Overweight Yo-Yo Dieter

Kirstie’s challenge: In her prime, Kirstie Alley was one of the most beautiful actresses around. At 63, she still is stunning. But through the years, Kirstie has fallen victim to weight gain and, even worse, yo-yo dieting. Kirstie was the spokesperson for Jenny Craig from 2004-2007, she has had her own diet line since then, and just recently signed back up with Jenny Craig to lose another 30 pounds. It’s unclear how many other diets Kirstie has tried, but one thing is clear: She has become just as famous for her up and down weight as she has for her acting career.

Yo-yo dieting is not only frustrating, but very hard on your body. Often, you lose weight quickly, only to gain that weight back – and then some. The problem is that fad “diet cures” come and go, and they are neither good for your body (think high meat, low carb fads) nor sustainable in the long run (think prepackaged meal plans).

Juice Guru Cure: Daily juicing is just what Kirstie needs to drop that 30 pounds and keep it off for good. Having just one fresh 24-32 ounce juice in place of breakfast every morning delivers the equivalent of a week’s-worth of nutrition directly into your cells. After that, you can go about your day doing and eating whatever else you want (without the worry of whether it fits on some “diet plan”). The pounds come off, but more importantly, they come off in the healthiest - and most sustainable - way possible.

Of course, we recommend a whole-food diet, rich in plant-foods and daily exercise. But we know once you feel the vitality, youthfulness and energy you gain from daily juicing, you will naturally make even more lifelong healthy choices.

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TOP 5 CELEBRITIES IN DESPERATE NEED OF JUICE GURU THERAPY

2

Lindsay Lohan – Out of Control Twenty-Something Aging (WAY) Too Young

Lindsay’s Challenge: Since her early adulthood, Lindsay Lohan has chosen a tough road full of partying, arrests, and extreme difficulties on the sets of her various acting projects. Her partying ways have badly damaged her reputation and career. And, today, she looks as though she has aged decades in just a few short years. Much of her troubles involve a hard lifestyle. Another large part appears to include her psychological and emotional stability.

Many celebrities are turning to extreme “party-cures” like intravenous fluids at specialty hangover clinics. These are nothing more than (possibly risky) quick fixes that allow troubled people, like Lindsay, to continue partying with reckless abandon. Even rehab seems to be a revolving door for many troubled young people, as many fall right back off the wagon.

Juice Guru Cure: In conjunction with a rehab, we recommend a juice feast for Lindsay. One to two weeks on nothing but freshly-pressed fruit, veggie and green juices will cleanse her body, clear her head and start to rebuild her organs. A slightly longer cleanse of two weeks or more will help her excise her body of harmful addictions as well.

Perhaps most important for Lindsay, one of the lesser-known benefits of juice fasting is the effect it has on increasing brainpower and focus. Just as astounding is the effect juice cleansing has on emotional stability – cleansing out deep-rooted emotional blocks that have remained stuck for years.

Once Lindsay is cleansed, we recommend she maintain her mental and physical health with Daily Juice. Unlike anything else she has tried, this should keep her on track for life.

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TOP 5 CELEBRITIES IN DESPERATE NEED OF JUICE GURU THERAPY

3

Britney Spears – Looking (FAR) too Tired in her Thirties

Britney’s Challenge: If you didn’t already know, you would never guess that Britney Spears is only in her early 30s. A difficult time with fame, marriage, and mental stability has caused Britney to lose her “umph” and youthful looks. But they don’t have to be lost for good…

Juice Guru Cure: That energetic, younglooking Britney is still in there. It’s never too late to recapture your youth, and certainly not at the tender age of 33. Just a 24-32 ounce freshlymade green juice first thing in the morning will deliver all the antioxidants, phytonutrients and revitalizing power needed to take 5 years back off of Britney’s look and feel. That’s it! You can even eat a light breakfast 20 minutes later. No other change is required.

Of course, Britney (or you) could jumpstart this transformation with a short (7-10 day) juice feast. That would clean out the gunk and allow her to rebuild her body the right way.

4

Vince Vaughn – A Bloated Version of his Former Self

Poorly aging celebrities aren’t limited to women.

Vince’s Challenge: Remember the Vince Vaughn of Swingers’ fame? That tall, lanky, young-looking guy who stole the show?

True, that was almost 20 years ago. But at 44, Vince is the same age as VegWorld Magazine’s sexiest vegan of 2014 – the (still) baby-faced, chiseled-ab’ed, Jared Leto.

We’re sorry, Vince, but at this point you could almost pass as Jared’s dad (or at least his cool uncle).

Vince’s not-so-healthy lifestyle is apparent in his now bloated appearance. He is still an incredibly funny comedian, but we think he could steal the show (and women’s hearts) again with the right cure.

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TOP 5 CELEBRITIES IN DESPERATE NEED OF JUICE GURU THERAPY Juice Guru Cure: Just like Kirstie, daily juicing is what Juice Guru orders for Vince. With just one fresh 24-32 ounce juice in place of breakfast every morning, Vince would get all the nutrition he needs to recover his youthful glow and the slimming power to ditch that bloat.

And, hey, with a short 7-day juice feast to start him off, he may just lose that double baggage he seems to be carrying under his eyes too…

5

Terri Hatcher – Using Plastic Surgery in Place of Natural Wrinkle Prevention

Terri Hatcher is gorgeous. She has always played the sexy vixen – even into her 40s. At the age of 50 she still knocks ‘em dead. But why, then, has Terri been on the top of every recent list of badly aging celebrities?

Terri’s Challenge: Terri is finding herself on the “no-no” celebrity lists because of her choice to go the unnatural route of using plastic surgery to stay young-looking. Perhaps Terri hasn’t gotten the memo that in 2014/15, women are learning how to erase decades from their looks, naturally.

Juice Guru Cure: You guessed it! Terri needs a Daily Juice regimen. Drinking a 24-32 ounce green juice every morning on an empty stomach will deliver more antioxidants, phytonutrients and revitalizing power than any other food, drink, supplement or expensive beauty product she could take. The structured water contained in fresh, raw juice keeps your skin naturally moist and supple, while the antioxidants and other nutrients minimize wrinkles, naturally.

And, as you may also have guessed, Terri would do well to jumpstart her cleansing with a 3- to 7-day juice feast.

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JUICE GURU / Steve and Julie Prussack

The Cure for Anything that Ails You If you see any of these celebrities, please pass on our recommendations.

In the meantime, we recommend that you try daily juicing yourself for 30 days. By day 31 you will look and feel better than you can ever remember. Once you’ve rediscovered the best you in there, you will likely have already created a habit for life.

About the Authors

Steve Prussack is the author of Amazon Bestselling book “The Complete Idiot’s Guide to Juice Fasting.” He is CEO of Juice Guru ™, a brand dedicated to spreading the message about juicing for healthy living. He is the host of “Juice Guru Radio” which airs on i heart radio. In addition, Steve is the founder and publisher of the #1 health-related magazine in Apple’s Newsstand on juicing and veggie living, “VegWorld Magazine.”

Julie Prussack received a crash course in juicing when she reconnected with her first love, Steven, after nearly 25 years apart. Julie is Associate Editor of VegWorld Magazine, and became the first certified Juice Guru Practitioner in her forties.

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FEATURE 2015 New Year’s Resolutions: Think Small (And Achieve Big)

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THINK SMALL (AND ACHIEVE BIG)

2015 NEW YEAR’S RESOLUTIONS: THINK SMALL

(AND ACHIEVE BIG)

I

t’s that time again. Time to sit back, reflect on the last year, make a list of everything you think you need to change about yourself, and resolve to change it. Seem familiar?

No one ever thinks small when it comes to resolutions. And maybe that’s where we go wrong…

That’s because we go through the same dance year after year. We make grandiose resolutions to effect big changes in our lives. It’s a great idea. And perhaps you have managed to stick with a resolution or two (in your lifetime, that is). But, more likely than not, the same life-altering resolutions you made last year are still on your list for 2015. Why is that?

No doubt you have noticed that the greatest accomplishments in life are achieved one step at a time. After all, we crawl before we stand and walk before we run. Why then do we think we can lose those 25 extra pounds we have been carrying ever since having our first child, with nothing more than (yet another) resolution to do so? Or – even more profound – why do we believe we can completely

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Great Things Come in Small Packages

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THINK SMALL (AND ACHIEVE BIG) change our lifestyle to a healthy one in the seconds between December 31, 2014 and January 1, 2015?

So, that’s the theory. But how do you put this newfangled resolution-making into practice? We have some suggestions.

We dream big dreams, and that’s a good thing. But this New Year’s holiday we suggest implementing your resolutions a bit differently than everyone else: Aim small.

Top Four 30-Day (or Shorter) Resolutions that Could Lead to a Lifetime of Change

It may seem counterintuitive. Why would you resolve to make a small change, when you could make up your mind to effectuate mind-blowing transformations?

The following are VegWorld’s Top 4 recommendations to think small and achieve big when it comes to losing weight and living a healthier lifestyle in 2015. Try one out for yourself, and see how much further you are by New Year’s Eve 2015.

We believe it’s all in the execution. It’s daunting to stand at the bottom of a mountain and look up at the top. Instead, take it slow, set a destination way short of the peak of the mountain, and by the time you’re there, you may have just created a lifelong habit.

1. Drink a fresh, raw juice every day for 30 days You could resolve to just “be healthier” in 2015. Or, you could decide to make one simple change to your routine every day for just one month. Which sounds more doable?

Recommendation #1: Get all your fruit and veggie requirements out of the way first thing with a 24-32 ounce fresh juice in place of breakfast for 30 days. You’ll see incredible results with minimal change to your lifestyle.

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THINK SMALL (AND ACHIEVE BIG)

Just a juice a day is all you need to get (and stay) in your skinny jeans. It’s the best “bang for the buck” you can do for your health in 2015. By Day 31, you’ll be hooked.

Juicing is the hottest (yet the oldest) health craze around. If you haven’t heard of it, or even tried a juice or two, then you haven’t been paying attention. Celebrities have endorsed it, and movies have come out highlighting incredible juicing transformations – people taking themselves off of daily medications, curing a variety of ailments, gaining lost vitality, and shedding lots of extra pounds.

You’ve likely heard these incredible stories as the result of extended juice fasts. Fasting can be life changing (see number 4 below). But a newbie embarking on an extended fast can feel the same as an inexperienced climber looking up at that big mountain peak from the foothills. And, if you undergo a fast without resolving to make a daily change, you run the risk of your well-intentioned fast becoming yet another yo-yo diet.

Just one well-chosen fresh juice every day is all you really need to get (and stay) slim, vibrant and healthy. A daily juice is like a magic liquid vitamin pill that, unlike a synthetic pill, injects right into your body’s cells. You’ll get your daily fruit and veggie requirements (and more!) out of the way, first thing in the morning – leaving you free to do and eat what you like for the rest of the day.

The prescription: This year, make the following resolution for just 30 days: Either (1) replace your morning meal with a 24-32 ounce green juice (if you want to lose weight) or (2) begin your day with that same juice and eat a light breakfast no sooner

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than 20 minutes later (if you’re just looking to gain health and vibrancy). Juicing is something you could learn to do easily: All you need to start is a basic juicer and your favorite produce.

But to get the best results, you’ll want to get it right.

The soon to be launching Juice Guru™ Daily Juice Program is designed to give you everything you need to be an expert daily juicer in no time – from videos to product recommendations to recipes including the perfectly formulated Daily Juice Classic. Find out more about the upcoming Daily Juice program in this issue’s pick of the month and by tapping here.

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THINK SMALL (AND ACHIEVE BIG) Juices are also widely available at Whole Foods and juice bars all across the U.S., if you aren’t up for doing it yourself (although this option can get pricey).

The result: Within 30 days, you will feel so incredibly energetic and healthy, you will never want to stop drinking your daily juice. You’ll also have easily dropped weight, if you were juicing as a meal replacement – all without making any other changes to your lifestyle.

Most important, by 30 days, juicing will have become a habit – one that will now stick with you way beyond that initial “small” 30-day resolution.

Congratulations in advance.

Like company? Vegan Survivor allows you to get slim and healthy in 10 days as part of a world-wide “tribe.”

You can even bring your own bestie along for free.

2. Take the 22-Day Vegan Challenge If you aren’t eating 100% plant-based, try resolving to take the 22-Day vegan challenge. If you are a meat eater (even an occasional one), a switch to a plant-based diet can have profound effects on your weight and health. And even if you’re vegetarian and still eating dairy, cheese and eggs, you will feel astronomically better going strictly veggie (see Dr. Neal Barnard’s articles on dairy and eggs in this issue’s Nutrition and Thriving).

Beyonce and Jay Z successfully took the vegan

Be specific. Don’t just resolve to “go vegan” or “lose weight” in 2015. Resolve instead to take the 22-Day vegan challenge like J.Lo and Beyonce. It takes only 21 days to make a habit. By Day 22, you’ll never want to go back.

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22-day challenge together. Both looked considerably slimmer and more vibrant by the end. J. Lo followed with similar results. More importantly, J. Lo is reported as saying that she “didn’t know how good you can feel when you put healthy stuff in your body.”

The prescription: Resolve that for just 22 days straight, you will forgo all meat, poultry, fish, eggs and dairy. This is a much more manageable goal than, say, telling yourself you will simply “go vegan” or “lose weight” in 2015. Incredibly rich and flavorful vegan recipes are available in this and all past issues of VegWorld Magazine, as well as in our celebrity chef’s cookbooks. Eating vegan for 22 days is one of the easiest and most powerful things you can do for yourself.

The result: Just like J. Lo, Beyonce and Jay Z, you will slim down, perk up and look younger. More than that, you’ll feel great about finally keeping a resolution. So great, you’ll want to continue. Psychologists have said it takes 21 days to make or break a habit. By day 22, you are likely to have kept one resolution that will stick for life.

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THINK SMALL (AND ACHIEVE BIG)

3. Become a Vegan survivor Does even a 22-day resolution seem too long?

Maybe 10 days sounds more your speed.

It sounds impossible, but if done right, changes made in a 10-day period can stick with you for life.

The makers of the new program – Vegan Survivor – have gotten it right. The program combines cooked plant-based cuisine, raw vegan delicacies and juicing (or smoothies) with step-by-step guidance and your own helpful community of “tribe members” into a formula for success.

weight, gaining tons of energy, sleeping better and reducing incidents of certain illnesses, among other things. Most important, successful “survivors” have reported that they are carrying the changes they made during the 10 day program into their everyday lifestyle – for good.

As with the other “small” resolutions on this list, you will lose weight, feel more vibrant and feel great about finally keeping a resolution that will easily become a lifelong lifestyle change.

4. Stop eating your veggies and drink more for 10-14 days

The prescription: Check out Vegan Survivor by tapping here. Perhaps the best part of the program allows you to have a buddy join you for free. Take 10 days to follow the program, while learning the skills of healthy cooking, and become a survivor.

Of course, we’re not talking about downing margaritas, but juice fasting. This is our final, but perhaps most effective, recommendation for thinking small and achieving big in 2015.

The result: Those who have successfully completed the transformative program report losing

You might be thinking that THIS is the mountain we warned you about at the beginning of this article.

The quickest (yet healthiest) route to your skinny jeans is juice fasting. Your body will be flooded with more nutrition than it probably saw all of 2014. A long fast will also allow you to reset your palate to crave healthier foods for life. But don’t forget to stick with Daily Juicing to maintain your (well-deserved) gains.

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THINK SMALL (AND ACHIEVE BIG) Perhaps you would rather torture yourself with a year of useless dieting than deprive yourself to this extent for just two weeks?

Let us start by saying that a juice “feast,” as we refer to it, is the opposite of deprivation.

Ignore everything you might have heard about fasting, juicing or cleansing. Like, I’ll starve. It’s for granola crunching hippies. Green juices must taste bad. These so-called “facts,” are completely in reverse. Our bodies are actually starving for nourishment on a daily basis because of our “less than optimal” diets.

On a juice fast, your body will be flooded with more nutrition than it’s ever enjoyed. Not only will you slim down fast, but you’ll gain a vibrancy you

You’ll need guidance for a lengthy juice fast. Hire a coach or use a well-designed app, like the Juice Guru™ Slim and Sexy Lifestyle app, pictured below.

haven’t seen in years. And you won’t lose out on flavor either. You might be surprised to learn that fresh juices can be anything from sweet like candy to spicy to mouthwateringly savory.

The prescription: Depending on how much of a “reset” your body needs (and whether you’ve been on a juice fast before), resolve to drink only fresh, raw juices for 10-14 days straight.

We recommend guidance on a fast of this length.

You can hire a coach (tap here to find a coach near you). Or, you can get similar results from a “virtual juice coach” with a well-designed fasting app, like the Juice Guru™ Slim and Sexy Lifestyle App (tap here to check it out).

Just make sure you keep your success going with daily juices (see above) to avoid the yo-yo effect of going from fast to fast with no dietary changes in between.

The result: Juice fasting has many benefits. You will lose weight, gain youth, and clean out longheld toxins that make you sick. More important for your New Year’s resolutions, you will reset your palate to desire healthier foods and break bad food habits and addictions. If that doesn’t set you up for success in 2015, we’re not sure what will.

Wishing you the Best 2015 Ever!

These are our best suggestions for “small” resolutions with “big” impacts for your life. Hopefully we have inspired you to have a go at one or more – or maybe you can come up with a small life-changing resolution of your own.

Either way, from all of us at VegWorld: Good luck and health in 2015!

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RECIPES FOR FOODIES Avocado Kale Salad

Black-Eye Pea Fritters

Raw Nori Submarine Sandwich

Raspberry Beet Pie

Italian Tomato Salad

Carrot Crunch Nori Roll

Broccoli Bisque with Shiitake Mushrooms

Pasta Caulifredo

Wintertime Black Eyed Pea Soup

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AVOCADO KALE SALAD

AVOCADO KALE SALAD

by Juice Guru, Steven Prussack

SERVES 2

Avocado kale salads have become extremely popular because they are hearty and rich in nutrients. This flavorful and satisfying salad has a tart and mildly cheesy flavor. If you like it spicy, throw in a little cayenne for an incredible boost of flavor.

Organic Ingredients:

Procedure:

• 10 medium-large leaves lacinato kale, chopped (5 cups)

1. Place chopped kale in a large salad bowl. Add avocado and massage avocado into kale, being sure to coat all leaves thoroughly.

• 1 medium-large avocado, pitted and cubed • Juice of 1 medium lemon • ½ teaspoon Himalayan or Celtic sea salt • 1 tablespoon nutritional yeast flakes • 2 medium-large tomatoes, chopped

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2. Sprinkle lemon juice, sea salt and nutritional yeast over salad and continue massaging until well combined.

3. Gently mix in tomatoes. Serve immediately or allow to marinate at room temperature for about 15 minutes.

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RAW NORI SUBMARINE SANDWICH

RAW NORI SUBMARINE SANDWICH This raw hero sandwich is bursting with gourmet flavor. You can eat one of these every day and meet most of your nutritional requirements. And it’s absolutely delicious…

by Juice Guru, Steven Prussack

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SERVES 1

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RAW NORI SUBMARINE SANDWICH

Organic Ingredients: • 1 sheet raw sushi nori • 1 large romaine lettuce leaf • 1 small tomato, sliced lengthwise • 1 small cucumber, sliced into spears • ½ small red bell pepper, stem and seeds removed and sliced into spears • 1 medium-small avocado, pitted, peeled and sliced lengthwise

• 1 small mango, pitted, peeled and sliced lengthwise • ¼ cup fresh cilantro, chopped fine • 1/8 cup mixed greens • 1/8 cup sunflower sprouts • Juice of ½ small lemon • Pinch Himalayan or Celtic sea salt

Procedure: 1. Lay nori sheet on a counter. Top with romaine lettuce leaf. Gently arrange tomato slices, cucumber spears, red bell pepper spears, avocado slices and mango slices on top of romaine lettuce.

2. Add mixed greens and sunflower sprouts, drizzle with lemon juice, and sprinkle with sea salt.

3. Dab open end of nori sheet with lemon juice and gently roll nori into a submarine wrap. Use more lemon juice to help seal nori once rolled together.

4. Cut nori sub in half and serve.

About the Author A 20+ year vegan, Steve Prussack is the author of Amazon Bestselling book “The Complete Idiot’s Guide to Juice Fasting.” He is CEO of Juice Guru™, a brand dedicated to spreading the message about juicing for healthy living. He is the host of “Juice Guru Radio” which airs on i heart radio. In addition, Steve is the founder and publisher VegWorld Magazine.

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ITALIAN TOMATO SALAD

ITALIAN TOMATO SALAD SERVES 2-3

by Mark Reinfeld

Organic Ingredients: • 4 medium Roma tomatoes, ½-inch chop (2 cups) • 2 tablespoons fresh basil, minced • 2 tablespoons olive oil

• 1 teaspoon minced garlic • Pinch crushed red pepper flakes • Sea salt to taste • Ground black pepper to taste

• 1 tablespoon balsamic vinegar

Procedure: Place all ingredients in a large mixing bowl and mix well.

SERVING SUGGESTION: • Serve as an appetizer over toasted whole grain bread or crostini (thinly sliced baguette, coated with olive oil and toasted) topped with a clove of roasted garlic.

• As a side dish along with a salad.

• Place in the fridge for 20 minutes to an hour to enhance the flavor.

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BROCCOLI BISQUE WITH SHIITAKE MUSHROOMS

BROCCOLI BISQUE WITH SHIITAKE MUSHROOMS

by Mark Reinfeld

Courtesy Vegan Fusion World Cuisine

Organic Ingredients: • ¼ cup arame soaked in ¾ cup hot water

• 1 cup cashews, roasted

• 3 tablespoons olive oil

• 1 cup chopped shiitake mushrooms

• 1 medium onion, chopped (1½ cups)

• 2 teaspoons sea salt, or to taste

• 3/4 cup celery, sliced thin

• 1 tablespoon dill, fresh minced (1 teaspoon dry)

• 2 tablespoons garlic, minced • 5 cups water or vegetable stock • 4 cups broccoli florets

• ¼ teaspoon crushed red pepper flakes • Black pepper, ground to taste • Soy sauce to taste (optional)

Procedure: 1. Soak the arame in the hot water.

2. Add oil to a 3-quart pot and cook on medium heat for 1 minute. Add onion, celery and garlic, and cook for 3 minutes, stirring frequently. Add water or stock, add broccoli, and cook until all veggies are just soft, approximately 20 minutes, stirring occasionally. Remove from heat.

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BROCCOLI BISQUE WITH SHIITAKE MUSHROOMS 3. Meanwhile, place 1 tablespoon of oil in a small sauté pan over medium-high heat. Add the shiitake mushrooms and cook for 5 minutes, stirring frequently and adding small amounts of water or vegetable stock if necessary to prevent sticking.

4. Transfer the soup to a blender (we recommend a Vitamix), add cashews, and very carefully blend until smooth. Blend in batches, being careful to fill blender only half full. Start with low speed initially, slowly increase speed until desired consistency is reached. Return to pot, add remaining ingredients, including the sautéed shiitakes, the arame and the arame soak water, and stir well.

About the Chef

Mark Reinfeld is the winner of Vegan.com’s Recipe of the Year Award for 2011 and has over 20 years experience preparing creative vegan and raw food cuisine. Mark was the Executive Chef for the North American Vegetarian Society’s 2012 Summerfest, one of the largest vegetarian conferences in the world. He is described by VegCooking.com as being “poised on the leading edge of contemporary vegan cooking”.

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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WINTERTIME BLACK EYED PEA SOUP

WINTERTIME BLACK EYED PEA SOUP

by Chef Babette

This soup will warm your body and soul this winter. It’s easy to make, full of nutritious whole foods and delicious.

Organic Ingredients: • 8 cups dried black eyed peas

• 1 teaspoon fresh rosemary

• 20 cups water

• 2 tablespoons no salt seasoning (Kirkland)

• 2 stalks celery, chopped

• 2 tablespoons smokey paprika

• 1/2 red onion, diced

• 1 teaspoon garam masala

• 1/2 red Bell pepper, diced

• 1 cup braggs liquid aminos (or to taste)

• 4 cups chopped mustard greens

• 2 tablespoons agave nectar

• 1 teaspoon fresh oregano

Procedure: 1. Wash peas thoroughly. In a large stock pot add water and peas. Cook until peas are almost tender, then add all other ingredients.

2. Reduce heat, cover, and cook slowly until the peas and veggies are tender. Enjoy!

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BLACK-EYE PEA FRITTERS

BLACK-EYE PEA

FRITTERS

by Chef Babette

Organic Ingredients • 1 cup cooked Black-Eyed Peas soup (see recipe above) • 1 teaspoon fresh oregano • 1 tablespoon Agave Syrup

• 1/4 cup red bell pepper (diced) • 2 tablespoons red onion (diced) • 2 tablespoons chopped green onion • 1 cup cornmeal

• 2 tablespoons Braggs

Procedure: 1. Blend cooked peas and oregano until creamy.

2. Transfer contents into a mixing bowl and add all other ingredients. Mix well.

3. Place a small amount of oil in a hot pan and allow to become hot enough to fry patties until lightly browned on both sides. Serve warm.

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RASPBERRY BEET PIE

RASPBERRY BEET PIE

by Chef Babette

This is a delicious way to bring in a healthy New Year. Decorate it any way you want. Just enjoy!

Organic Filling Ingredients:

Organic Crust Ingredients:

• 1 cup beet juice

• 2 1/2 cups dry raw cashews

• 3 cups soaked raw cashews

• 3 tablespoons beet juice

• 1/2 cup lemon juice

• 3 tablespoons agave • 1/2 teaspoon sea salt

• 1 1/4 cup agave • 1/2 teaspoon sea salt • 1/4 cup coconut oil

Directions for Filling: Blend all ingredients until smooth.

Directions for Crust: 1. Process cashews using a food processor equipped with the “S” blade, leaving nuts grainy.

2. Add all other ingredients and mix thoroughly.

3. Spray pie plate with coconut oil. Press crust into plate and add filling.

4. Freeze until almost solid and decorate. Use shredded beets, raspberries, freeze dried raspberries or blueberries and crumble some of the crust on top. Just have fun!

About the Chef

Vegan soul food pioneer Babette Davis is the owner of Stuff I Eat Vegan Restaurant, a California restaurant that is vegan, organic and eco-friendly. Davis sees her path as a “spiritual philosophy that we as humans have a connection with the food we eat; therefore only the best deserves to enter our temples.”

Find out more about Chef Babette by tapping here.

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CARROT CRUNCH NORI ROLL

CARROT CRUNCH

NORI ROLL

by The Sexy Vegan

Organic Ingredients: • 1 cup grated carrot • 2 scallions, thinly sliced • 1/2 teaspoon mirin • 1 teaspoon sesame oil • 1 teaspoon tamari • 1 teaspoon maple syrup • 1 teaspoon rice vinegar • 1/2 teaspoon sesame seeds • 1/2 cup roughly chopped almonds • 1 ripe avocado • 1/4 teaspoon wasabi powder (optional) • 1 teaspoon lemon juice • 2 sheets nori seaweed • salt and pepper to taste

Procedure: 1. In a small bowl add the carrot, scallions, mirin, sesame oil, tamari, maple syrup, rice vinegar, sesame seeds and almonds. Mix until well combined. Season with salt and pepper to taste.

2. In a different small bowl, add the avocado and mash it thoroughly with a fork, until it is mostly smooth. Mix in the wasabi powder, and lemon juice. Season with salt and pepper to taste.

3. Lay out the nori sheets with the shiny side down.

Spread the avocado on the entire sheet, except for a 1/2 inch perimeter at the end furthest from you. Next spread the carrot mixture evenly over the avocado. Starting from the side closest to you, roll the nori away from you. Cut the rolls in half and serve immediately.

About the Chef

Brian Patton is author of “The Sexy Vegan’s Happy Hour at Home” and “The Sexy Vegan Cookbook.” He is also 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. Visit him online at http://www.thesexyvegan.com.

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PASTA CAULIFREDO

Photo by Olga Eglite

PASTA CAULIFREDO

by Tess Challis, from “Get Waisted: 100 Deliciously Addictive Plant-Based Entrees”

Imagine a bowl of comforting noodles smothered in loads of creamy white sauce, yet totally guilt free! This dish is high in fiber, veggie-laden, vitamin-rich, and free from oils. Can you even imagine such a thing?

Wait, you don’t have to—just make this dish and see for yourself!

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PASTA CAULIFREDO

Organic Pasta Ingredients: • 1 lb. whole grain pasta, any kind • ½ cup chopped parsley

Organic Caulifredo Sauce Ingredients: • One medium head cauliflower (7 cups chopped cauliflower) • 2 cups water • ½ cup EACH: raw cashews and nutritional yeast

• 4 large cloves garlic, peeled • 1 tablespoon EACH: mellow white miso and umeboshi (ume plum) vinegar • ½ teaspoon EACH: sea salt and black pepper

Procedure: 1. Steam the cauliflower until tender. This will take you about 15 minutes. While the cauliflower is steaming, cook your pasta according to the package directions. Once al dente, drain and set aside.

2. For the Caulifredo Sauce: Place the steamed, tender cauliflower in a good blender or food processor (preferably a Vitamix or other highspeed blender). Add the cashews and one cup

of the water. Blend, blend, blend until very smooth. Add the remaining sauce ingredients and blend until completely smooth and creamy.

3. Serve the pasta topped with a generous amount of the sauce. Sprinkle with parsley and serve 4. Serves 8/GF (if using gluten-free pasta)/Green (according to the nutritional guidelines in Tess’ books and the Get Waisted program).

About the Chef

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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REVIEWS

AND RECOMMENDATIONS

Pick of the Month: Daily Juice Veggie World Travels: Go Out and Play at Beaver Creek Mountain, Vail’s peaceful slope

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PICK OF THE MONTH

PICK OF THE MONTH:

DAILY JUICE COMING SOON TO AN ELECTRONIC DEVICE NEAR YOU

I

f you are anything like the average American, you have probably tried just about every “diet” and “cleanse” out there with the hope of losing excess weight for good and recapturing your lost energy.

And why not? Fad diets like the “Paleo Diet” make big promises to deliver big results by eating – frankly – fattening and unhealthy foods. Who wouldn’t go for that?

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PICK OF THE MONTH But...and here’s the kicker…if you are anything like the average American, you have yo-yoed with your weight and, even now, are looking for your next diet. If only there was something you could try that is TRULY easy to do, with very little change to your lifestyle, and would make you slimmer and TRULY healthier.

Our pick of the month this issue is a soon-to-be-released product with a revolutionary idea: Adding just one well-chosen fresh juice to your diet first thing each day – i.e., your Daily Juice – will change your life (for the better) in every way.

Whether you are a complete newbie to juicing or you’re already a pro looking for a way to incorporate the magic of juicing into your busy lifestyle, the Juice Guru™ Daily Juice Program has what you need to set you up for a lifetime of health. The best part? Daily Juice will keep you on track to stay slim and end your pattern of yo-yo dieting, without having to overhaul your life.

Tap here to be among the first to sign up and get your Daily Juice hot off the press.

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VEGGIE TRAVEL

GO OUT AND PLAY AT BEAVER CREEK MOUNTAIN,

VAIL’S PEACEFUL SLOPE Story and photos by Robin Tierney

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T

hrills go beyond skiing at this Colorado resort.

Blazing yellow-gold aspen vistas flecked with orange and crimson welcome early-season outdoor enthusiasts to Beaver Creek Mountain in Colorado’s Vail Valley. White River National Forest adds to the allure with a high alpine lake, vast mountain views and lift-served trails. A paved path edging tranquil tree-lined Eagle River leads to Eagle,

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VEGGIE TRAVEL a mountain-bike mecca where grades begin at 6 percent.

Whatever your sport - even if it’s simply dogwalking - Beaver Creek Mountain makes a terrific getaway. You’ll find a European vibe, no passport needed, and skiing, snowboarding, mountain biking and hiking trails suited for newbies on up to elite athletes.

Places to play include Eagle Valley Trail, a paved path for walking, dog-walking and cycling, which winds six miles along the Eagle River from downtown Avon, past Beaver Creek and Arrowhead mountains, by meadows of sage and wildflowers to Riverwalk, a residential/shopping center in Edwards.

Tame, easy-to-reach havens include Harry A. Nottingham Park, on Lake Street. This free day-use park, open every day from sunrise to 10 p.m., features a placid lake circled by a walking trail popular

Beaver Creek Mountain has a European vibe, no passport needed, and skiing, snowboarding, mountain biking and hiking trails suited for newbies on up to elite athletes.

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VEGGIE TRAVEL

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VEGGIE TRAVEL with locals. Dogs on leash are welcome.

award.

At Beaver Creek Nordic Sports and Hiking Center in Beaver Creek Village, you can sign up for guided hiking, Nordic walking, snowshoe and ski outings.

Nearby, there’s even a concert hall.

Downstairs at the Westin’s Spa Anjali, you can splurge on a signature Rocky Mountain treatment and pick up an all-natural shampoo for yourself or your dogs. The large athletic club attracts locals with its spirited flow yoga classes, competitive indoor cycling sessions and Pilates. Guides lead bike rides, walks and snowshoe outings that are complimentary to guests.

Great places to camp in this wild-west ShangriLa include the Westin Riverfront Resort & Spa at Beaver Creek Mountain, which has won awards and fans for its beauty and friendly vibe. It offers vegan-friendly dining too. The resort’s indulgences include outdoor hot tubs and a lap pool facing mountain peaks.

The deck is steps away from the Eagle River and its scenic paved hike-bike trail. Eco-friendly conveniences include a new express gondola and shuttles for car-free transit. No wonder the place won a Conde Nast Traveler Reader’s Choice “best resort”

In the contemporary rooms and suites, you can relax by the gas fireplace while gazing out the huge windows. The pampering continues with Westin’s companion animal amenity kit including bed, bowls and mat. But don’t spend all your time in the room.

Downstairs, there’s good company in the hip-luxe lobby with cross-species families. Our new friends included Caspar the white golden retriever and Fletcher, a golden doodle -- and by the fireplace,

Culture-seekers visiting Beaver Creek Mountain have the Vilar Performing Arts Center. Snowshoe and hiking fans have miles of trails. Skiers and snowboarders can zip to diverse terrain on the new high-speed Rose Bowl lift.

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VEGGIE TRAVEL various poodles, pit bulls and even a Grand Pyrenees.

Eco-wise, the resort has donated a recreational buffer zone for recreational use, shrunk energy use 10 percent, planted hundreds of lodgepole pine saplings in bark-beetle-ravaged areas and, come spring, will close off acreage to help migrating elk. Culture-seekers have the Vilar Performing Arts Center. Snowshoe and hiking fans have miles of trails. Skiers and snowboarders can zip to diverse terrain on the new high-speed Rose Bowl lift.

As for refueling, the area offers various veg-friendly options, including: * Nozawa Sushi in Avon www.nozawas.com Per HappyCow.net, you can choose tofu for entrees, and the kitchen will make dishes vegan by using vege-

The Beaver Creek Mountain area offers various veg-friendly options for refueling, including upscale veggie options, sushi and farmers markets.

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VEGGIE TRAVEL table broth. Recommended: various kinds of vegan sushi (like cucumber-avocado), broccoli tofu stir-fry and udon stir-fry and edamame. * Nicky’s Quickie in Minturn and Eagle www.nickysquickie.com Per HappyCow.net: vegan items are prepared with separate tongs and mixing bowls; uses kosher and organic when possible; cooks with pure extra virgin olive oil and fries in pure grapeseed oil. Don’t skip the french fries, we’re told. * Vail Sunday Farmer’s Market www.vailfarmersmarket.com/ Nicky’s is there too, serving falafel, vegan quickies in pita pockets, salads and desserts.

opened this fine restaurant to showcase his mastery of modern Mexican cuisine and the mountain views. Choices include excellent guacamole, salads that can be made vegan and fire-grilled veggies.

The Beaver Creek Mountain area makes the perfect getaway to eat, love and play -- whether play means skiing, hiking, biking or walks by the river.

More info: Vail Valley Partnership www.visitvailvalley.com Beaver Creek Mountain attractions www.beavercreek.com

* Freshies Organic Market in Edwards www.freshies.us Vegan items, homemade soup and fresh produce.

Westin Riverfront Resort & Spa at Beaver Creek Mountain www.westinriverfrontbeavercreek.com

* City Market in Avon www.citymarket.com Vegan foods, snacks and other items.

Altitude Adjustment Tip: Since people and canines can be sidelined by altitude sickness, before arriving at this high-altitude destination in the Rockies, it’s wise to stay a day or so at lower-altitude mountain towns in the region such as Denver. In any case, be sure to drink plenty of water.

* Blue Plate in Avon www.blueplateavon.com Upscale eatery and fun bar with some vegan and gluten-free dishes. Choices include Zucchini Delight, Pasta Arrabiata, stuffed grape leaves, crisply artichokes, and penne rigate with red chiles, garlic, pomodoro sauce and fresh basil. * Maya at the Westin Riverfront Resort www.richardsandoval.com/mayabc Internationally acclaimed chef Richard Sandoval

PLANNING A VISIT? Visitor Info: http://www.visitroanokeva.com

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 also by Robin Tierney.

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