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CONTENTS VegWorld Magazine - September/October 2015

THE FUN SIDE OF VEGGIE LIVING 9 Vegan Hot Sheet

Don’t feed your kids scary conventional candies - filled with dyes and dairy - this Halloween; find better choices on p. 19.

FAMILY AND LIFESTYLE 19 (Trick or) Treat Your Kids to Scary-Good Vegan Halloween Candies

NUTRITION AND THRIVING Find out how this NFL defensive tackle stays a healthy 300 pounds and pain-free. p. 10

22 Should You Be Vegan: The Protein Myth 26 Should You Be Vegan: What About Calcium?

30 Should you be Vegan: What About Vitamin B12?

MAIN FEATURE 33 Should You Be Vegan: But What Will I Eat??

Learn the facts about how much protein you really need and where the best place is to get it. p. 22

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CONTENTS VegWorld Magazine - September/October 2015

SPOTLIGHT ON COMPASSION 53 Should You Be Vegan: Is it Really Different to Eat a Cow Than a Dog?

RECIPES FOR FOODIES 38 Juice Guru: Back to School 42 Happy Garden Tofu Casserole 43 Himalayan Dal with Curried Chickpeas 46 Raw Kale Soup with Pepitas 48 Black-Eyed Peas with Kale 50 Hungarian Chickpeas Serve a delicious protein punch with these Hungarian Chickpeas in 30 minutes or less tonight. Get the recipe on p. 50

REGULARS 5 Credits VegWorld Staff & Contributing Writers 6 Editor’s Note A Message from the new publishers of VegWorld Magazine, Ed and Amanda Smith 62 Reviews and Recommendations Pick of the Month Get a delectable calcium boost with this Raw Kale Soup with Pepitas. Find the recipe on p. 46

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Veggie Travel

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CREDITS VegWorld staff

Founder Steve Prussack Publishers Amanda and Ed Smith Associate editor Julie Prussack Graphic design Veronique Zayas Magazine layout Lise-Mari Coetzee Assistant editor Carol Sudakin

Contributing writers

Dr. John McDougall

Babette Davis

Rae Sikora

Steve Prussack

Mark Reinfeld

Julie Prussack

Tess Challis

Robin Tierney

Dr. Michael Gregor

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Carolyn ScottHamilton

Dr. Neal Barnard

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EDITOR´S NOTE A

s the new owners and publishers of VegWorld, it is exciting to be the next team at the helm. We are grateful to Steve and Julie for this opportunity. Assuming the responsibility of continuing the successful endeavor that Steve Prussack and others have poured so much into is a formidable and challenging task.

They have created something special with VegWorld, of which they should be proud. We hope to guide its growth forward, in ways that leave our readers and the magazine’s creators both pleased and surprised. True to the original vision, our goal is to bring you the latest science, best recipes, newest products, and most important news from the vegan world.

O

ur plan is to feature the innovators, artists, and disrupters who are bringing veganism to the forefront of modern consciousness. We have thought long and hard about the things magazines we love do best, and it came down to only these four words, each with a thousand degrees of nuance: inspire, inform, educate and entertain. Realizing the responsibility of taking the reigns for an entity someone else has carefully built, we plan to honor and build upon that foun-

dation and do it in a way that those four words always play a part.

O

ur vegan journey together began in 2005 when we read The China Study, by T. Colin Campbell. It was the key element that convinced Amanda after many years of being vegetarian to finally become vegan. Ed immediately switched from the standard bar-b-q, fried, grilled, dairy laden foods, so typical of those living in the southern stroke

belt, to 100% vegan overnight.

Different journeys ending with the same destination. That’s what VegWorld is about to us.

Helping with the journey and honoring the destination. Even the title embodies our hopes and dreams. What a different world we would all live in if it were vegan - a healthier, kinder, cleaner, and we think happier world. That’s the world we dream of and hope that ours will one day become - something the founders, contributors, and readers of VegWorld can all agree upon.

E

d & Amanda Smith

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THE FUN SIDE OF VEGETARIAN LIVING

Vegan Hot Sheet

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Vegan Hot Sheet

hip and happening vegan stuff FILMMAKERS ON AN IMPORTANT MISSION

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ant to be inspired and inspire others towards a healthier and more compassionate lifestyle? Then watch this trailer to learn about the groundbreaking movie Swiss filmmakers are creating about the plant-based movement. These compassionate filmmakers left Europe and traveled across the United States, interviewing vegan doctors, chefs, athletes, activists and experts from coast to coast. Now they need our assistance to put the finishing touches on their movie. Help shape the change you want to see in the world by donating here to the IndieGoGo campaign.

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VEGWORLD HOT SHEET

VEGAN DIET HELPED 300-LB. NFL PLAYER GET FASTER,

STRONGER AND PAIN-FREE After dealing with tendonitis early in his NFL career, David Carter knew he needed to make some lifestyle changes — so he went vegan.

Now, the Chicago Bears defensive tackle keeps up with his new lifestyle to ensure he can continue to play the sport he loves.

Carter opened up about his vegan diet to Luke Darby of GQ, revealing that he made the change after he had trouble just getting out of the bathtub. It’s a big adjustment for someone who needs to keep his body in playing shape, but the 27-year-old has made the necessary adjustments to make it work.

The vegan diet certainly had an impact on Carter quickly. Within the first month, he lost a whopping 40 pounds. More incredibly, his pain disappeared. As an NFL lineman, he couldn’t afford to lose all of that weight and still be effective on the field. He has since worked himself back up to 300 pounds - and done so purely on plant power.

Many professional athletes follow strict diets to keep their bodies strong. Carter is no different. Since becoming vegan, not only has his joint pain disappeared, but Carter is also able to run faster and farther, and lift more weight. He has certainy put the vegan protein myth to rest.

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VEGWORLD HOT SHEET

WOMAN TURNS CATTLE RANCH INTO VEGAN ANIMAL SANCTUARY

ANGLETON, Texas (AP) - For generations, Sonnen Ranch has been a place for raising livestock - where animals, though treated humanely, were destined to be used for meat or dairy products. Now, after several rounds of fundraising, the ranch has been transformed into Rowdy Girl Sanctuary, a safe haven for farm animals, allowing the creatures to live out their lives without distress.

The sanctuary’s development was the brainchild of Renee King-Sonnen, who moved to the ranch when she and Thomas Sonnen remarried.

“I’m a Texas girl through and through, grew up eating barbecue, wearing boots, going to the rodeo,” KingSonnen told The Facts of Brazoria County. “Until I moved out here to the ranch, there was no connection to the animals that ended up on my plate.

I’d experimented with vegetarianism, raw food diets, but never really called it ‘vegan.’ It all happened as a result of my living here.”

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Being in the presence of farm animals - and seeing their reaction after calves were sold - was enough to change her mind about her diet and lifestyle, KingSonnen said.

“The cows were so depressed,” she said. “I wasn’t prepared for the way it happened. And every year, it got harder for [her husband] to sell the calves, because he didn’t want me to see, wanted to hide it from me.”

“I’d been trying to sneak them out whenever she wasn’t around,” Thomas Sonnen said. “But she’d know anyway.” Eventually, King-Sonnen laid down the law: If the “red trailer” came again to take calves to the sell barn, she’d follow it herself.

“So he told me he was going to sell the whole herd, was getting out of the business,” she said. “That meant all the cows that had lived their lives here were going to be slaughtered. They wouldn’t have

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VEGWORLD HOT SHEET a chance.” Because Sonnen couldn’t just give away the cattle, his wife asked him a simple question.

“She asked to buy them from me. I asked why, and she said she would keep them in sanctuary,” he said.

“I thought that was crazy. This was Texas, it wasn’t going to work. But I said ‘OK, go for it.’”

King-Sonnen turned to the Internet for help, blogging at her “Vegan Journal of a Rancher’s Wife” page and starting an Indiegogo campaign to purchase the animals. In under four months, the necessary funds had been raised, and the sanctuary was founded.

“All these people across the country, across the world, were rallying and supporting us, cheering us on,” she said. “In less than four months we’d raised more than $36,000.”

“I didn’t know if she could do it, but she raised the money and bought the cows,” Sonnen said. “The sanctuary’s working. It’s pretty incredible, all the help she’s gotten.”

Eventually, Sonnen came around to the vegan lifestyle, as well - though for different reasons from his wife.

“My dad died of a heart attack when he was 62, and I had high cholesterol,” he said. “I’m doing it for health reasons. Started cooking for myself, learning a little bit and went full-fledged vegan when I found ice cream and cheeses that would work. And I had my blood work the other day. My cholesterol’s way down.”

EUROPE’S FIRST CHAIN OF VEGAN SHOE

STORES OPENS EU-WIDE ONLINE SHOP

B

erlin, Germany (PR.com)- This summer German vegan and ethical shoes retailer Avesu opened its new dedicated online shop for customers across the EU. Vegans and ethical consumers from outside Germany can now visit www. avesu.eu to order from Avesu’s carefully selected and currently unrivaled range of vegan and ethically manufactured shoes.

Over the past five years, Avesu has established itself as a successful pioneer within both the European ethical and vegan shoe market and the European vegan business community as a whole. Demand from potential customers outside of Germany is now so great that Avesu has decided to respond positively to those requests with a dedicated English-language online shop to allow vegans and ethical shoppers from throughout the EU to easily find and order the shoes to fit their lifestyle.

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VEGWORLD HOT SHEET

The EU shop offers the entire range of Avesu’s products, displayed in a modern, easy-to-use and redesigned website. Carbon-neutral shipping is calculated automatically by country, together with estimated delivery times, and payments can be processed easily using a credit/debit card or PayPal. This new EU-wide online shop has coincided with an extensive rebranding with a new logo, new corporate design and extensive English-language explanations of the company and its philosophy for the new, wider audience. The EU shop will be followed by a dedicated equivalent for the UK market, where customers will be able to pay in sterling, as well as future physical stores to follow across Europe.

OSU RESEARCHERS DISCOVER THE UNICORN –

SEAWEED THAT TASTES LIKE BACON!

NEWPORT, Ore. – Oregon State University researchers have patented a new strain of a succulent red marine algae called dulse that grows extraordinarily quickly, is packed full of protein and has an unusual trait when it is cooked.

This seaweed tastes like bacon.

Dulse grows in the wild along the Pacific and Atlantic coastlines. It is harvested and usually sold for up to $90 a pound in dried form as a cooking ingredient or nutritional supplement. But researcher Chris Langdon and colleagues at OSU’s Hatfield Marine Science Center have created and patented a new strain of dulse – one he has been growing for the past 15 years.

This strain, which looks like translucent red lettuce, is an excellent source of minerals, vitamins and antioxidants – and it contains up to 16 percent protein in dry weight, Langdon said.

Interestingly, according to Langdon “The original goal was to create a super-food for abalone [a type of shellfish], because high-quality abalone is treasured, especially in Asia,” Langdon pointed out.

What they discovered could instead be a delicious answer to obesity, heart disease and the suffering of pigs everywhere.

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VEGWORLD HOT SHEET

PAMELA ANDERSON LAUNCHES

VEGAN COOKING WEBSITE

P

amela Anderson is sharing her love of meat-free cooking via instructional videos on her new website, The Sensual Vegan.

In the new site, launched yesterday, the former Baywatch star and her pal Delahna Flagg cook up video tutorials on how to prepare various vegan dishes. The first offers a hearty lentil bean stew served with roasted veggies, quinoa, ginger and fennel salad, and white and red bean salad.

Pam shared the news with fans on Twitter, writing: “I’ve been working on a little sexy vegan cooking show from home.”

The new website, says a post on the site, is meant to tie in with her upcoming cookbook of the same name, which is “currently in progress” and set for release in spring 2016.

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IMAGINE

THE DAY WHEN ALL ANIMALS ARE FREE TO BE.

Working together, it’s within reach. For over a decade, Mercy For Animals has been campaigning diligently to prevent cruelty to farmed animals and promote compassionate food choices and policies. Through education, undercover investigations, corporate outreach, and legal advocacy, we are changing the course of history for animals -- inspiring both compassion and change.

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Join us.

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FAMILY

AND LIFESTYLE

(Trick or) Treat Your Kids to Scary-Good Vegan Halloween Candies

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TREAT YOUR KIDS TO SCARY-GOOD VEGAN HALLOWEEN CANDIES

(TRICK OR) TREAT YOUR KIDS TO

SCARY-GOOD VEGAN HALLOWEEN CANDIES

by Carolyn Scott-Hamilton

T

here is a chill in the air, a distant howl in the wind and glowing pumpkins line our porches. It’s time for Halloween! And that means sweet treats and fun foods for festive party goers and trick-or treaters alike.

Halloween can be particularly scary for vegan (or just plain healthy) kids. Most of the candies or other “treats” that other kids enjoy this holiday contain milk. And most others are just bad for kids – including candies containing artificial dyes and other ingredients. These products, which are known to affect hyperactive behavior, can turn any sweet-natured child into a monster.

But don’t miss out on all the freaky food fun this year. Try some of my homemade vegan Halloween foods and treats - or dive into some of my favorite store-bought treats - and enjoy the scary season to its fullest!

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TREAT YOUR KIDS TO SCARY-GOOD VEGAN HALLOWEEN CANDIES

Some easy to whip up (or simply purchase) goodies include: • Witch Fingers – Organic pretzel Rods dipped in Organic Chocolate and tipped with a Raspberry Licorice nail • Eyeballs – Peeled red, seedless grapes • Organic Chocolate dipped apples rolled in nuts • Newman O’s Organic Oreos • Justin’s dark chocolate peanut butter cups • Organic gummy candies • Yummi Earth organic lollipops

Being a vegan on Halloween doesn’t have to be scary. Try making your little monsters some cyclops eyeballs or witch fingers. They’ll never miss the other stuff.

Or IF YOU DARE … try making my famous Vegan Raw Chocolate Cyclops Halloween Eyeballs.

Just watch my video below for ingredients and instructions and have a ghost of a good time this Halloween.

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

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NUTRITION & THRIVING

Should You Be Vegan: The Protein Myth Should You Be Vegan: What About Calcium?

Should you be Vegan: What About Vitamin B12?

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SHOULD YOU BE VEGAN: THE PROTEIN MYTH / Dr. Neal Barnard, M.D.

SHOULD YOU BE VEGAN:

THE PROTEIN MYTH

by Dr. Neal Barnard, M.D

I

f you’re already vegetarian or vegan, then you have probably been asked multiple times by as many people “But where do you get your protein?” If you aren’t veggie yet, you’re likely worried that a plantbased diet won’t give you enough of this important nutrient. After all, it’s widely believed that plants cannot provide a person with enough protein to Top athletes are finding live on, let alone thrive. This, of course, is where the that a vegan diet not only stereotype of the weak, pasty vegan comes from.

Happily, this belief is a complete myth. After all, I dare you to go up to any ox or elephant and ask him

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provides enough protein, but actually gives them a competitive edge.

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SHOULD YOU BE VEGAN: THE PROTEIN MYTH / Dr. Neal Barnard, M.D.

where he gets his protein. And top athletes in every sport – from football to long-distance running and triathalons to ultimate fighting – believe they actually get their competitive edge (and plenty of protein to spare) from a plant-based diet. So, we have to ask ourselves where this myth comes from. And does the public’s belief that you need to eat animals to get enough protein cause more harm than good?

The Need for Meat is Ingrained in our Culture In the past, people believed one could never get too much protein. In the early 1900s, Americans were told to eat well over 100 grams of protein a day. This is more than twice the amount of protein recommended for the average woman today, and close to double the recommendation for men. As recently as the 1950s, health-conscious people still were encouraged by their doctors to boost their protein intake.

success in losing weight, but they generally yo-yo back in their weight. They are also often unaware of the health risks associated with a high-protein diet. Excess protein has been linked with a variety of health problems and illnesses, which I discuss further below.

Why Do we Need Protein and Where Can we Get it?

But first, what is protein and why do we need it? It’s not the protein you need, per se. It’s what’s inside.

Today, some diet books continue to encourage People build muscle and other body proteins from high-protein intake for weight loss, despite the alarming fact that Americans already tend to take in amino acids, which come from the proteins they twice the amount of protein they need. People who eat. A varied diet of whole plant foods including beans, lentils, grains and vegetables contains all of follow these diets – the latest of which is the fashionable Paleo Diet – sometimes have short-term the essential amino acids you need.

The belief that we can’t overdo protein runs deep in our culture; as late as the 50s, doctors recommended twice the amount we actually need.

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And don’t worry, you don’t need to combine foods to create a “complete protein.” While it was once thought that various plant foods had to be eaten together to get their full protein value, current research is proving that this is not the case. Many established nutrition authorities, including the American Dietetic Association, agree that protein needs Issue 29 - September/October 2015 |

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SHOULD YOU BE VEGAN: THE PROTEIN MYTH / Dr. Neal Barnard, M.D.

can easily be met by consuming a variety of plant protein sources over an entire day.

Some of the best plant-based sources of protein include lentils, beans, nuts, quinoa, hemp and other seeds, leafy greens, like spinach and collards, tempeh, edamame and tofu. The greatest part about eating these plantbased sources is that protein is just one of the countless nutrients these powerhouses provide. They also help fight cancer and heart disease, as well as just about every other ailment you can imagine. Just remember: To get the best benefit from the protein you consume, it is important to eat enough calories to meet your energy needs.

cancer, and researchers believe that the fat, protein, natural carcinogens and absence of fiber in meat all play roles. The 1997 report of the World Cancer Research Fund and American Institute for Cancer Research, Food, Nutrition and the Prevention of Cancer noted that meaty, high-protein

The Trouble with Too Much Protein The people who ask you where you get your protein are likely the same people eating too much of it. And too much protein can be just as dangerous as too little. The average American diet contains meat and dairy products. As a result, it is often way too high in protein. This can lead to a number of serious health problems: •

Kidney Disease: When you eat too much protein, you take in more nitrogen than you need. This places a strain on the kidneys, which must expel the extra nitrogen through urine.

People with kidney disease are encouraged to eat low-protein diets. Such a diet reduces the excess levels of nitrogen in people who already have the disease. It can also prevent kidney disease in those who don’t.

•

Cancer: Although fat is the dietary substance most often singled out for increasing cancer risk, protein also plays a role. Populations who eat meat regularly are at increased risk for colon

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diets were linked with some types of cancer.

•

Osteoporosis and Kidney Stones: Diets rich in animal protein cause people to excrete more calcium than normal through their kidneys and increase the risk of osteoporosis.

Countries with lower-protein diets have lower rates of osteoporosis and hip fractures. Increased calcium excretion also increases risk for kidney stones. Researchers in England found that when people added about 5 ounces of fish (about 34 grams of protein) to a normal diet, the risk of forming urinary tract stones increased by as much as 250 percent.

The Bottom Line: Should You be Vegan or Will You Suffer From a Lack of Protein?

Fear about protein consumption should certainly

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SHOULD YOU BE VEGAN: THE PROTEIN MYTH / Dr. Neal Barnard, M.D.

not deter you from a vegan lifestyle. To consume a diet that contains enough – but not too much – protein, simply replace animal products with protein-heavy plant foods, such as those mentioned above. As long as you eat a variety of these foods in a sufficient quantity to maintain your weight, you’ll get exactly what you need. Even if you’re an athlete or strength training, you need only slightly more protein than the average Joe. And this is easily obtained in the larger servings of food that athletes already require for their higher caloric intake.

Still not sure a vegan diet will give you the protein you need? Just ask vegan triathlete, Rich Roll; former tight end for the Kansas City Chiefs and

Atlanta Falcons, Tony Gonzales, who set the record for NFL receptions in his position as a vegan; or Carl Lewis, American gold-medal winning track and field star, who credits his decision to switch to a vegan diet with his career best performances in 1991.

Should you be vegan? Well, if you are, you’re certainly in good company.

For some delicious plant-based, high-protein dishes, check out this issue’s Recipes for Foodies section.

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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SHOULD YOU BE VEGAN: WHAT ABOUT CALCIUM? / Dr. John McDougall

SHOULD YOU BE VEGAN:

WHAT ABOUT CALCIUM?

by Dr. John McDougall, M.D.

T

he simple answer to this myth is: No one has ever died of a calcium deficiency.

That may seem earth-shattering and counter-intuitive to everything you’ve learned since you were a baby about calcium and the need to “drink your milk.” But the fact is, the obsession around needing calcium from dairy was created by the dairy industry itself in an attempt to sell more of its product. As Dr. John McDougall explains in the following video, populations around the world don’t consume dairy, yet their bones and teeth grow strong. According VegWorld Magazine

to Dr. McDougall, dairy doesn’t help our health; it only hurts us.

We Don’t Need Dairy for Calcium Mother nature packaged her foods so efficiently that developing a disease due to calcium deficiency is nearly impossible on a diet of plant foods. The best plant foods for your calcium needs include leafy greens like kale and collards, beans like navy and great northern, tempeh, fortified non-dairy milks, dates, broccoli and dried apricots.

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SHOULD YOU BE VEGAN: WHAT ABOUT CALCIUM? / Dr. John McDougall

Adding dairy foods to a whole plant-food-based diet would only supply more calories, fat, animal protein, cholesterol, sodium, microbes, and chemical contamination. Nutritionally speaking, dairy foods are essentially “liquid meats” – but worse, because people drink milk, and eat cheese, guiltlessly, often thinking “milk makes my bones unbreakable, helps me lose weight, and makes my skin soft and beautiful.” In their haste to sell products, the dairy industry has created an obsession over calcium that has become, in effect, a major contributor to the suffering and death of more than one billion people annually from diseases of overnutrition – obesity, heart disease, stroke, arthritis, and diabetes.

Mother nature’s foods are perfectly packaged; it’s nearly impossible to have a calcium deficiency on a plant-based diet.

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Dairy Products Build Bones, But Also Build Cancer Cells and Speed up Aging The truth is dairy products can have bone-growthstimulating effects. The primary biologic purpose of cow’s milk is to cause growth – from a 60 pound calf to a 600 pound cow in less than 8 months. This “miracle-grow” fluid has several qualities that help accomplish this feat. Cow’s milk is 50% fat, providing 600 “growth-supporting” calories per quart.

Cow’s milk also has high concentrations of protein, potassium, sodium, calcium, and other nutrients to sustain rapid growth. (In comparison, these nutrients are at a three to four times lower concentration in human milk.)

In addition to calories and nutrients to support growth, cow’s milk increases hormones that directly stimulate the growth of the calf. The most powerful of these hormones is called insulin-like growth factor-1 (IGF-1). When cow’s milk is fed to people,

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SHOULD YOU BE VEGAN: WHAT ABOUT CALCIUM? / Dr. John McDougall

Growth hormones in dairy have bone-building effects, but they also “build” cancer cells and speed up aging; and the dietary acid in dairy actually destroys bones.

The Overall Effect of the Western Diet (and Dairy Consumption) is Bone Damage

IGF-1 levels also increase. Studies funded by the dairy industry show a 10% increase in IGF-1 levels in adolescent girls from one pint daily and the same 10% increase for postmenopausal women from 3 servings per day of nonfat milk or 1% milk. This rise in IGF-1 level is an important reason for the “bonebuilding” effects of cow’s milk.

Consistently, when populations of people who eat different diets are compared, rates of hip

Unfortunately, IGF-1 promotes undesirable growth too – like cancer growth and accelerated aging.

IGF-1 is one of the most powerful promoters of cancer growth ever discovered for cancers of the breast, prostate, lung, and colon. Overstimulation of growth by IGF-1 leads to premature aging too – and reducing IGF-1 levels is “anti-aging.”

Dairy products have bone-building effects from IGF-1 and estrogen, but they also have bonedestroying effects from dietary acid and animal protein.

fractures increase with increasing animal protein consumption (including dairy products). For

COMPARE THE ACID LOAD OF VARIOUS FOODS:

Excess estrogen is another problem associated with dairy. The message that estrogen builds fracture-resistant bones (prevents osteoporosis) has been hammered into women’s minds over the past four decades by the pharmaceutical industry, selling HRT formulas, such as Premarin and Prempro.

But food can also significantly raise estrogen levels in a person’s body – and dairy foods account for about 60 to 70% of the estrogen that comes from food. The main source of this estrogen is the modern factory farming practice of continuously milking cows throughout pregnancy. As gestation progresses the estrogen content of milk increases from 15 pg/ml to 1000 pg/ml.

Cheddar Cheese Fish (Cod) Chicken Beef Peas Wheat flour Potato Apples Banana Tomatoes Spinach

Unfortuately, the well-recognized consequences of excess estrogen include cancers of the breast, uterus, and prostate.

(A positive value indicates acidic, whereas a negative value indicates alkaline.)

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10.0 9.3 7.0 6.3 1.0 1.0 -5.0 -5.0 -6.0 -18.0 -56.0

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SHOULD YOU BE VEGAN: WHAT ABOUT CALCIUM? / Dr. John McDougall

example, people from the USA, Canada, Norway, Sweden, Australia, and New Zealand have the highest rates of osteoporosis. The lowest rates are

The Bottom Line: Should you be Vegan or Will You Suffer from Lack of Calcium?

among people who eat the fewest animal-derived foods (these people are also on lower calcium diets) — like those from rural Asia and rural Africa.

Dietary protein correlates directly with the dietary acids consumed.

As nature intended, plant foods provide all the calcium you need to grow and keep strong bones.

Adding dairy to the mix only increases your chances of disease and could possibly reverse the bone growth you already enjoy.

Should you be vegan? Definitely. Almond milk tastes better anyway‌

The incontestable evidence shows the more protein a population consumes the greater the risk of hip fractures

Be sure to check out our Recipes for Foodies section this issue for highcalcium recipes.

About the Author John A. McDougall , M.D., has authored many best-selling books and is featured in the documentary and book Forks Over Knives. He serves as associate professor at Touro University College of Osteopathic Medicine in Vallejo, CA, and teaches medical students at his clinic in Santa Rosa.

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SHOULD YOU BE VEGAN: WHAT ABOUT VITAMIN B12? / Michael Greger, M.D

SHOULD YOU BE VEGAN:

WHAT ABOUT VITAMIN B12?

by Michael Greger, M.D

T

here are so many incredible reasons to be vegan – from saving your own health to saving the planet from environmental destruction. Yet the reasons not to be vegan always seem to be heard the loudest.

For instance, you’ve probably heard that many, if not most, vegans are deficient in Vitamin B12. And this statistic is true. But while the meat industry uses this fact as an argument against veganism, the truth is that meat and eggs are not the best sources of B12 for your body and overall health.

To understand this better, we need to first define what Vitamin B12 is and where you find it. B12 is a form of bacteria. It doesn’t occur in plants, but it can be found in the digestive track of animals,

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including cows, pigs and chickens. In turn, some of these bacteria end up in meat and eggs. We actually have these bacteria in our own colons, but they’re too far down in the process to help us any in terms of nutrition. The fact that these bacteria make their way into meat and eggs, but are not found in fruits and veggies, is the reason why vegans tend to be deficient in B12 and meat eaters do not.

But as Dr. Michael Greger, M.D. explains in the video below, getting your B12 from meat and eggs carries a huge price tag in terms of your health.

For example, to get the necessary amount of B12 from eggs, you would have to eat 200-400 eggs ...

A DAY! That’s a lot of cholesterol you would con-

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SHOULD YOU BE VEGAN: WHAT ABOUT VITAMIN B12? / Michael Greger, M.D

sume (with all of the health issues that go with it) in order to get the small serving of B12 you require.

Thankfully, there is a better source that is proven through studies to translate into higher levels of B12 in humans, whether you eat meat or not. Watch the video below and find out what it is (here’s a hint … it’s not even a food).

Finally, if you are a long-time reader of VegWorld Magazine, then you might recall Dr. Greger’s videoarticle in 2013 where he explained how eating a plant-based diet helps to protect you from the top 15 killers in the U.S. – from cancer to heart disease.

So, the next time you consider whether a lack of B12 should hold you back from the healthiest diet on the planet, just remember that the B12 problem isn’t just for vegans…

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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FEATURE Should You Be Vegan: But What Will I Eat??

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SHOULD YOU BE VEGAN: BUT WHAT WILL I EAT?? / Steve and Julie

SHOULD YOU

BE VEGAN: BUT WHAT WILL I EAT??

by Steve and Julie Prussack

J

ust the other day, we were cruising our Facebook homepages, when we came across the following post from a family friend:

recent post, the disincentive is so strong, that it will even deter a person from considering a plantbased diet, despite the knowledge that they will live significantly longer. So, if you’re considering whether you should be vegan, this particular stereotype might be the one holding you back.

Thank goodness then that this too is just a myth.

Those who have been vegan for any amount of

This post was not completely unexpected. It’s the “sad” truth that when a person who lives on the S.A.D. (standard American) diet thinks of a vegan, the stereotype is of a person who exists on tasteless sticks and twigs or flavorless tofu. It’s a strong disincentive, for sure. As evidenced by this

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The average person believes that a vegan diet consists of sticks, twigs and flavorless tofu. This stereotype is a particularly strong disincentive to go veg.

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SHOULD YOU BE VEGAN: BUT WHAT WILL I EAT?? / Steve and Julie

Studies show people don’t like the flavor of meat; it’s the salt and other additives we crave. Vegans soon discover that plant foods, on the other hand, are naturally delicious. time understand that, as our taste buds adjust to healthy, whole, unprocessed plant foods like fruits, veggies, beans and grains, we begin to taste flavors we never knew existed. The truth is studies show humans do not like the taste of animal products by themselves. It’s the additives (which, like salt and sugar can be extremely addicting, not to mention harmful) that we crave. Mother Nature’s foods, on the other hand, are naturally delicious; much more

so than foods processed in a factory.

But just about everyone who considers going vegan goes through what we refer to as a “transition period.” This period, which can last from weeks to months or more, is defined by continuing to crave what you know. That’s why it’s a good thing there is an endless number of “mock” animal products on the market that have become so good at mimicking the real thing, you can easily fool your comfortcraving tastebuds.

Anything you can eat I can eat Vegan The introduction of meat alternatives in western markets began in the early 1960s with soy protein and wheat gluten as the predominant raw materials.

The all-vegan restaurant, Veggie Grill, is one of the fastest growing chains in the U.S. - even including nonvegan restaurants. That’s because it offers great-tasting plant-based comfort foods.

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SHOULD YOU BE VEGAN: BUT WHAT WILL I EAT?? / Steve and Julie

This common-looking “cheeseburger” and fries is from the anything but common new Amy’s fast food restaurant. This start-up chain is completely vegetarian and offers tons of delicious vegan options.

Today, protein products are derived from surprising new sources, including peas, amaranth, rice, canola and fungi. As a result, the range of alternative meat and fish options is growing significantly, from Beyond Meat’s vegan “beef” crumble, “chickenless” strips and sliders, to Sophie’s Kitchen’s breaded “fish” fillets, “shrimp,” “scallops” and “crab cakes” for the frozen aisle, plus Vegan Toona, sold in cans

Today your local grocery store has an array of mock veggie meats and cheeses.

And, yes, there are even good brands of “baconless” bacon, if that’s your sticking point.

right next to the tuna fish. And, yes, there’s even a number of delicious brands of baconless bacon on

vegans and dairy-cheese snobs alike with an array

the market, if that’s your sticking point.

of incredibly diverse gourmet vegan cheeses (made fresh daily).

If cheese is your thing, and you’re having a hard time letting go, brands like Daiya and Kite Hill have

But even if you aren’t lucky enough to live in Los

brought credible vegan cheese to the marketplace

Angeles – which has the most diverse array of

and helped drive it forward. Galaxy Foods now even

vegan restaurants on the planet, from Thai to sushi

has a whole line of vegan shredded cheeses you

to gourmet Mexican – you can still make gourmet

can get at the Acme! And in Los Angeles, a new animal-free cheese at home, with help from an vegan cheese shop called Vromage is blowing away increasing number of food writers. For example,

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SHOULD YOU BE VEGAN: BUT WHAT WILL I EAT?? / Steve and Julie

It has never been easier or more delicious to be a vegan.

try Jo Stepaniak’s “Uncheese Cookbook,” which focuses on cheesy sauces, or Miyoko Schinner’s “Artisan Vegan Cheese,” which gives you the secret to sliceworthy cheeses like sharp cheddar, parmesan and hard gruyere that achieve their cheesiness through aging over several days.

Schinner’s book also offers softer, often quicker options like tofu ricotta, meltable muenster, Camembert and cream cheese.

And, finally, if cooking’s not your thing, vegan restaurants are popping up everywhere. The allvegan restaurant chain, Veggie Grill, recently ranked as one of the fastest growing small restaurant chains according to Restaurant Business Magazine. Notably, this list was not limited to “veggie” restaurant chains; it was a survey of ALL small restaurant chains in the country. Their comfort menu offers (among other things) chickenless Buffalo wings, a B.L.T. sandwich made

vegan haunts – Stuff I Eat in Inglewood, California – was on Yelp’s 2014 list of the top 100 ranked restaurants in the country. Stuff I Eat is a tiny vegan soul food eatery that beat out Mastro’s Steakhouse in Beverly Hills and Bern’s Steakhouse in Tampa, among thousands of other meat-centered establishments, for the honor of being ranked 90th in the country. Now that’s saying something. And the restaurant was recently featured on Buzzfeed.

(You can benefit from Stuff I Eat’s amazing head chef, Babbette Davis’, recipes every issue in our Recipes for Foodies section).

Perhaps most interesting, according to the chefs at many of these restaurants, from 50-80 percent of their patrons are not even vegan. So, whether you’re just a little veg-curious or taking the plunge into full-on veganism, chances are there is a delicious veggie eatery near you.

The Bottom Line: Taste is not a Barrier Steve has been vegan for over 20 years. And he can tell you that, while it was always worth it, it wasn’t always easy to be a vegan. That has changed. So, if you’re deciding today whether you should go vegan … good for you! The answer has never been easier to make or more delicious.

with tempeh bacon, a veggie cheeseburger, a fried “chicken” sandwich and a “crabcake” sandwich.

Similarly, one of VegWorld staff’s favorite local

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 iHeartRADIO. 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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Back to school: Don’t Forget the Juicy Essentials

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JUICE GURU / Steve and Julie Prussack

BACK TO SCHOOL:

DON’T FORGET THE JUICY ESSENTIALS

by Steve Prussack

VegWorld Magazine

It’s that time again. The kids are going back to school. Gone are the days of the backyard parties, picnics in the park and cooling off at the pool. Now is the time of year you have to dial back their bedtimes, and start getting your children serious about learning and in gear for that next grade.

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JUICE GURU / Steve and Julie Prussack

But did you forget something? It’s not just pencils, books and cool clothes that make a child successful in school. Getting your kids the right nutrition can make a huge difference in their focus and even their smarts. Studies show that feeding your kids better nutrition can influence their cognitive ability and intelligence levels. Improving the quality of your children’s diets can actually result in their being on task more often and help increase their math and reading test scores.

Proper nutrition helps your child show up at school on time ready to learn. And because your kids will be healthier, they are likely to have fewer absences.

Now that you know how important good nutrition is to your kids’ performance in school, ask yourself: When was the last time your child had his or her full serving of leafy greens? If your child is like most school kids, the answer might range from never to sometime last month.

You assemble a list and busily scurry around, making sure they have everything they need. Notebooks…check! Pencils…check! Awesome new clothes…check! Getting to bed “early” so they aren’t late the first day…check! You take care of everything to make sure your children start school on the right foot.

VegWorld Magazine

This year, get your children into a habit of having a fresh juice every day. You can pack a full day’s serving of vitamins and minerals in a single drink.

It’s best if they have it first thing in the morning on a completely empty stomach and at least 20 minutes before breakfast. But no matter when they have one, a fresh juice will give them the edge they need to be successful in every way this school year (and in life).

Need a good recipe to ease your kiddos into juicing? Try this one. It tastes like pure apple juice, but it’s full of the life-giving greens they need to be healthy, strong and focused this school year.

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JUICE GURU / Steve and Julie Prussack

Turn Over a New Leaf Elixir Organic Ingredients: • 4 Apples (Fuji are great for this juice) • 1 cup fresh Kale or Spinach (or combine them)

Procedure: 1. Through a juicer, press half the apples and half the kale and/ or spinach. Repeat in this order with the remaining fruits and vegetables.

2. Gently stir and serve immediately.

*Juicy Tip:

It may seem like a big job to juice fresh apples for your kids when you can so easily buy a bottle of apple juice at your local supermarket. Our lives can be very busy. But keep in mind that while the processed variety is rich in sugar, fresh apples are blood-sugar regulators. Apple juice in a jar has also lost most of its vitamins and minerals, but this fresh juice is brimming with nutrients that have anti-asthma, anti-cancer and other important benefits for your babes.

Visit juiceguru.com for more scrumptious juice recipe ideas and information on how to get started.

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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RECIPES FOR FOODIES

Happy Garden Tofu Casserole Raw Kale Soup with Pepitas Himalayan Dal with Curried Chickpeas Black-Eyed Peas with Kale Hungarian Chickpeas

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HAPPY GARDEN TOFU CASSEROLE

HAPPY GARDEN TOFU CASSEROLE

by Chef Babette Davis

This warming casserole will give you a big dose of protein AND calcium. Just what a body needs…

Organic Ingredients: • 2 cups diced zucchini

• 1 pound extra firm organic tofu (cubed)

• 1 cup diced tomatoes

• 1 cup diced jicama

• 1/2 cup diced red onion • 2 garlic cloves (pressed)

• 3 10 ounce packages Follow Your Heart Vegan Mozzarella

• 1/4 cup fresh chopped basil

• 2 cups nondairy milk

• 1/4 cup fresh chopped Italian parsley

• 1 tablespoon Braggs aminos

• 1 cup chopped green onion

• 2 cups water

• 1/4 cup red bell pepper

• 17 ounce package macaroni pasta

Directions: 1. Prep all vegetables and set aside.

2. Brown the cubed tofu on all sides (medium heat) and season lightly with Braggs aminos or sea salt and a small amount of garlic powder, set aside.

3. Using a blender blend 2 cups milk, 2 cups water, two packages of vegan cheese and a tablespoon of Braggs.

4. Prepare the pasta following cooking instructions provided on package.

5. In a large bowl combine all ingredients and mix well.

6. Spray a 4 quart baking dish with light oil and add half of the mix. Cover the first layer with shredded cheese. Add the rest of the mix and layer with the remainder of the shredded cheese.

7. Bake covered for 30 minutes at 325 F or until cheese melts.

About the Author

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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HIMALAYAN DAL WITH CURRIED CHICKPEAS

HIMALAYAN DAL

WITH CURRIED CHICKPEAS

by Mark Reinfeld

Lentils are tops on just about every list of high-protein plant foods.

And chickpeas aren’t too shabby either. This is a delicious way to pack a protein punch for your day.

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HIMALAYAN DAL WITH CURRIED CHICKPEAS

Organic Ingredients for Dal:

Organic Ingredients for Curried Chickpeas:

• 2 teaspoons cumin seeds, or 1 teaspoon ground cumin

• 1 tablespoon toasted sesame oil

• 1 teaspoon brown mustard seeds • 1 teaspoon curry powder • 1 teaspoon coriander seeds, or 1/2 teaspoon ground coriander (optional)

• 2 teaspoons curry powder • 1 (15-ounce) can chickpeas, rinsed and drained well, or 1 1/2 cups cooked • 1 teaspoon sea salt, or to taste

• 1/2 teaspoon garam masala (optional) • 1 1/4 cups diced yellow onion • 1 tablespoon peeled and minced fresh ginger • 4 garlic cloves, pressed or minced • 7 cups vegetable stock or water • 3/4 cup uncooked red lentils • 1 cup chopped carrots (1/2 inch pieces) • 1 cup chopped tomato (1/2 inch pieces) • 2 tablespoon freshly squeezed lemon juice • 1 cups chopped, rinsed, and well-drained spinach • 2 teaspoons sea salt, or to taste • 1/4 teaspoon ground black pepper • Pinch of cayenne pepper • 2 tablespoons finely chopped fresh cilantro • Cilantro leaves, for garnish

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HIMALAYAN DAL WITH CURRIED CHICKPEAS

Directions: Prepare the dal: 1. Place a 3-quart pot over high heat. Add the cumin, mustard seeds, curry powder, coriander, if using, and garam masala, if using, and cook for 1 minute, stirring constantly. Add the onion, ginger, and garlic, and stir well.

2. Lower the heat to medium-high, add the vegetable stock, lentils, and carrot, and cook for 20 minutes stirring occasionally. Add the tomato, lemon juice, spinach, salt, pepper, and cayenne, and cook for 7 minutes, stirring occasionally. Add the chopped cilantro and stir well.

Meanwhile, prepare the curried chickpeas: Place a small sauté pan over medium-high heat. Add the sesame oil and curry powder and stir well.

Carefully add the chickpeas and salt and cook until the chickpeas are slightly crispy and browned, stirring frequently and adding small amounts of water or vegetable stock, if necessary, to prevent sticking.

To Serve: Top each bowl with chickpeas and a few leaves of cilantro.

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RAW KALE SOUP WITH PEPITAS

RAW KALE SOUP

WITH PEPITAS

by Mark Reinfeld

SERVES 4 TO 6

Both the green leafy kale and the pepitas make this soup a healthy source of calcium, without the dairy. And it’s brimming with flavors.

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RAW KALE SOUP WITH PEPITAS

Organic Ingredients: • 1/2 cup raw pepitas

• 1/8 teaspoon ground black pepper

• 3 cups fairly tightly packed chopped kale

• pinch of cayenne pepper

• 2 1/2 cups water

• 1/4 teaspoon chipotle chile powder, or 1/2 teaspoon chili powder (optional)

• 3 tablespoons freshly squeezed lemon juice

• 1 tablespoon coconut or olive oil (optional)

• 1/4 cup apple juice • 1/2 cup mashed avocado

• 2 teaspoons wheat-free tamari or other soy sauce, or to taste (optional)

• 1 tablespoon peeled and minced fresh ginger

• 1 tablespoon minced fresh cilantro

• 1 teaspoon seeded and diced hot pepper

• 1/4 cup seeded and minced red bell pepper, for garnish

• 1 1/2 teaspoons sea salt, or to taste

Procedure: 1. Place the pepitas in a small bowl with ample water to cover. Allow them to sit for 15 minutes. Drain and rinse well.

2. Place pepitas in a strong blender with all the remaining ingredients, except the cilantro and red bell pepper, and blend until very creamy.

3. Transfer to a bowl, add the cilantro, and stir well. Top with the red bell pepper before serving.

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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BLACK-EYED PEAS WITH KALE

BLACK-EYED PEAS WITH KALE

by Tess Challis

SERVES 4

Myth: Vegetarians need to combine proteins (such as grains with beans) in order to get all of the necessary amino acids.

Fact: This idea was originally perpetuated by Francis Moore Lappe in her best-selling book “Diet for a Small Planet” in 1971. However, after writing her book, ironically, Ms. Lappe discovered that it is not necessary to combine proteins, and retracted her statement. Unfortunately, many still believe this myth. In order to consume enough protein (and a complete version), all that is necessary is to eat a relatively healthy plant-based diet—and get enough calories.

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BLACK-EYED PEAS WITH KALE

The following are two grain-free recipe favorites that will leave you satisfied, packed with complete protein, and feeling great!

This particular recipe I could practically live on—it’s light, easy to throw together, satisfying, and soooo yummy. This entrée works best with soaked peas, so you may want to plan ahead for maximum goodness.

Organic Ingredients: • 1½ cups dry black-eyed peas, soaked in water overnight (or 8-12 hours)

• 4-inch piece of kombu (kombu is an edible kelp available at health food stores)

• ½ cup diced onion

• 2 cups (packed) kale, preferably lacinato (cut into thin ribbons)

• 3½ cups liquid vegetarian “chicken” broth (if you have you have my books you can also use “Chicky Baby Seasoning” to make broth just use one tablespoon of the seasoning per 1 cup of water) • 4 bay leaves

• 6 medium cloves garlic, pressed or minced • 2 teaspoons each: sea salt, nutritional yeast, and olive oil • ¼ cup fresh lemon juice • To Taste (optional): hot sauce of your choice (habanero, tabasco, etc.)

Procedure: 1. Drain the black-eyed peas to remove the soaking water and then rinse them.

2. Place the beans in a pressure cooker (or regular pot with a tight-fitting lid). Add the onion, broth, bay leaves, and kombu and bring to a boil over high heat. Reduce the heat to low and simmer until the black-eyed peas are tender. This will take about 15 minutes in the pressure cooker (after the top begins to spin) or 45 minutes in a regular pot.

3. Once the beans are finally done, drain off most of the excess liquid. Remove the bay leaves and kombu. Next, stir in the kale and garlic. Cook over medium-high heat for about 5 minutes, stirring often, until the kale is wilted. Remove from heat.

4. Stir in the salt, nutritional yeast, olive oil, and lemon juice. Top with some of the hot sauce (if using) and serve.

Photo by Janet Malowany. Recipe from “The Two-Week Wellness Solution.”

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HUNGARIAN CHICKPEAS

HUNGARIAN CHICKPEAS

by Tess Challis

Holy bean love, people... these are insanely delicious! This recipe is one of my favorites from “Radiance 4 Life”. It’s very quick and easy to put together, but does require smoked paprika. You can usually find this divine elixir of spice in health food stores, many supermarkets, and most international food markets.

It’s worth the (relatively inexpensive) purchase though - smoked paprika will lend a rich, earthy, complex flavor like nothing else. It’s also great sprinkled on babaganoush or hummus, or as a seasoning for a wide variety of dishes.

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HUNGARIAN CHICKPEAS

Organic Ingredients: • 15 ounce can chickpeas (garbanzo beans), rinsed and drained • 2 tablespoons pitted and quartered kalamata olives (or other Greek olives) • 2 tablespoons each: raisins, chopped cilantro, and minced yellow or white onion • 1 tablespoon each: extra-virgin olive oil and raw agave nectar • 2 teaspoons each: dijon mustard, fresh lime juice, and smoked paprika • 1 teaspoon dried oregano • 2 large cloves garlic, minced or pressed • ½ teaspoon sea salt

Directions: Combine all of the ingredients and stir very well.

Serve cold or at room temperature. This will keep, refrigerated in an airtight container, for up to a week.

You can make this in 30 minutes or under!

About the Author

Tess Challis is an author, vegan chef, wellness coach, and cooking instructor.

Tess began her holistic health journey in her late teens. After a lifetime of numerous health ailments (including severe acne, obesity, constant illnesses, anxiety, and depression), she found that a vegan diet along with an inner wellness regime made all the difference.

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), Radiance 4 Life (foreword by Robert Cheeke) and Get Waisted: 100 Addictively Delicious Plant-Based Entrees (co-authored by Dr. Mary Wendt).

Tess’s greatest passion is helping others achieve radiant health and wellness - all while enjoying the most delicious foods on the planet! Tess resides in SW Colorado and Florida with her daughter, Alethea, Vegan Kid Chef.

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora

SHOULD YOU BE VEGAN: IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG?

by Rae Sikora

A

s so many of us have come to understand, veganism is far more than just a diet. Of course, some may begin a vegan diet with the goal of reversing disease or losing weight.

Perhaps you did. But, ultimately, something happens when you stop eating animal products for any lengthy period of time. Your circle of compassion often expands when you stop seeing other species as food. With the one choice to

VegWorld Magazine

practice veganism, you realize you are saying “yes” to a healthy environment, as well as the rights of wildlife and all species, human and non-human.

Perhaps most importantly, you align your actions with your most caring core values – the ones you always had deep inside.

Most people have strong and compassionate core values. And some choices may seem like a no-

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora Americans when making their food choices, or rabbits, apes and other “lab” animals for those making product choices?

The Study: Influences on DecisionMaking The reasons why otherwise caring people choose to support industries that exploit and kill others vary widely. Habit, family history, advertising and false trust are all part of the equation. One of the most powerful influences is cultural norm. Most humans want to fit in with the majority of other humans around them.

To find out more, I recently sent an email to 75 people (including omnivores, vegetarians and vegans) as part of a study. I explained the following scenario and asked for their responses. Think about what you would do and say, and then read what I learned: Most Westerners regard their dogs as their friends; their family; their companions. It is taboo to consider them food. Why doesn’t this extend to farm animals?

brainer if you are a compassionate person. Once most people know the reality of an industry, they usually say “no” to it if it doesn’t fit within their values. For example, when a person truly learns about the suffering of circus, rodeo, and aquarium animals, it can be an easy choice to not support these industries.

As the recent international outcry with regard to Cecil (the prized lion who was shot and killed for sport by a U.S. dentist in Zimbabwe’s Hwange National Park) demonstrates, people naturally exhibit compassion over exotic or rare animals.

People also tend to regard with compassion those animals they regard as “companions” like dogs and cats in the United States. But why doesn’t this compassion carry over to farm animals, like cows, pigs and chickens for the vast majority of

VegWorld Magazine

You have a close friend or relative who lives in a culture where dog and cat meat is the norm.

This person chooses to take part in the accepted tradition of that culture and regularly eats/serves dog and/or cat meat.

Would you judge that friend/relative? Would you say anything to them about your disapproval? If so, why? And if not, why not?

Habit, family history, advertising and false trust all play a part in the decisions of otherwise caring individuals to support industries that exploit and kill animals.

Cultural norm is one of the most powerful influences.

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora The responses I received clearly were heartfelt and honest. What they all had in common was a desire to not be judgmental of someone who was making different choices than they were.

We can glean a number of other important conclusions about our decision making and choices from their responses as well.

People Tend to Define What is “Right” by What They are Doing One woman in my study identifies herself as “an animal lover.” She is a vegetarian, but consumes milk and other dairy products even though she is aware of the suffering caused by even the smallest of dairy farms. She also cooks and serves turkey at Thanksgiving. Her response to my question regarding dogs and cats was, therefore, quite illuminating, although she did not seem to be aware of it. She said: “I certainly would wonder how someone who thinks animals are important to them can comfortably eat them.”

This and other responses like it made me think about how easy it is to justify our own choices.

We often draw the line right next to where we stand and assume that we are doing things right and others are not; and we are often unaware that we are doing so. On the more hopeful side, I realized long ago that this line we all draw should be made in pencil so that it is erasable. This is because many of us learn, grow and change our choices as we gain new insights and information.

We tend to draw the “ethical line” right next to where we stand and assume we are right. The good news is the line has proven erasable; people change their choices as they learn.

VegWorld Magazine

Being aware of our inconsistencies - how we treat some animals vs. others - is the first step in changing our behaviors to match our core inner values.

I’m sure I still have inconsistencies of which I am unaware. And if you are like the average person, perhaps you do too. The good news is that knowledge is power. Being aware of our inconsistencies is the first step in becoming aware enough to change our behaviors so that they consistently match our core inner values. Dialog on tough issues always raises our awareness and

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora

Dialog on tough issues always raises our awareness and makes us ask important questions about ourselves even if it is uncomforable at first.

makes us ask important questions about ourselves, even if it is uncomfortable at first.

People Tend to Choose which Animals “Deserve” Compassion and Disregard the Rest Another common response I received has to do with the fact that people often differentiate animals for whom we should have compassion from all of the others. Some people knowingly make this distinction. But more often than not, people are completely unaware that they are making a distinction at all.

For example, one man who identified himself as an omnivore responded as follows to my questions: “I have a co-worker/friend who eats dog soup when VegWorld Magazine

she goes back to visit China. ‘It’s the best soup I’ve ever had, yum,’ she states matter-of-factly.” He continued: “This same person has two dogs who are her companions and live in her home. I want to highlight the hypocrisy in having dogs as pets and at the same time eating them. I feel disgusted that she eats dogs ... [because as she justifies in her mind these] ‘regular dogs’ are bred for eating.’”

Some people knowingly differentiate animals for whom we should have compassion from all others.

But more often, people have no conscious idea they are making this distinction at all.

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora

“I worked for years in animal rescue and we got together for barbecues.

We celebrated saving a few dogs by grilling a few cows and chickens... I don’t see any difference anymore.”

- Study participant who now runs a sanctuary for farmed animals.

Apparently, this particular person is unaware of her own inconsistency of position with regard to eating some animals, while treating others with compassion.

Now compare that response with a different study participant who runs a sanctuary for farmed animals. She says: “When I was in high school, I stopped to grab a beef bowl at an Asian restaurant.

As I was eating, I noticed some long, fine hairs in all of the ‘meat’ in my bowl. It tasted different too.

I later found out that the restaurant was shut down for using dogs and cats and passing them off as beef. I was appalled and disgusted and outraged.

How could someone kill dogs and cats to eat?! I mean, who does that? I also worked for years in animal rescue and we got together for barbecues

Gently introducing friends and family to farm animals, like cows, pigs and turkeys, at farm sanctuaries is a gentle way to help them to align their own inner values with their choices without shame or pressure.

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora

at our events. We celebrated saving a few dogs by grilling a few cows and chickens...

Being Vegan Can be Lonely; But it Can Also be Inspiring to Others

Now that I have a yard full of all of God’s creatures, I am disgusted and appalled and outraged that I thought dogs and cats were any different than the beautiful beings we care for here. I don’t see any difference anymore between the cow, the dog, the pig or the chicken.”

Of all the responses I received, the following went straight to my heart. This woman has been vegan for two years now. She started eating vegan as a diet and soon committed to it for ethical reasons.

Her response is powerful because it underscores that it’s human nature to be inconsistent, but it’s also human nature to grow in our awareness.

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“This actually happened to me. My dear friend went to South Korea to teach and shortly after arriving she sent an email to me (and others) telling us that she ate dog because it was part of the culture and she was there to immerse herself in the South Korean culture. Yes, I judged her. But, I was sure that any discussion would have ended our friendship.

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IS IT REALLY DIFFERENT TO EAT A COW THAN A DOG? / Rae Sikora

Remember: Life and choice of lifestyle is a process for everyone; people are rarely at the same point at the same time. Appealing to the good nature of your friends and family is far more effective than shame or abandonment.

When this happened I was upset because it was dog. I recently spent time with her and now find her consumption of ‘popular’ farmed animal products far more appalling than the one-time act of eating dog. This question from you comes at a very difficult time for me. I’m struggling with most of my close friendships because our values are no longer aligned.”

The vegan path that I have followed for over 30 years is my way of aligning my core compassionate values with my actions. If you are now asking yourself whether being vegan is for you, it’s important not only to consider the health implications of a vegan diet, but also the ethical implications of your choice and how they align with your core values. Being vegan is a way of living a life that honors the environment, your own health and the lives of all others.

If you are like the woman in my last example – struggling to deal with the fact that the values of your old friends seem to no longer align with your own – remember that life and choice of lifestyle is a process for everyone. It certainly has been for me, and people are rarely at the same point at the same time in their growth. The responses to my research question were a great reminder that we are all here to learn from each other and grow.

More than that, I believe that there is a way to approach your friends to teach them and appeal to their good nature, rather than shame them or abandon their friendship altogether. Only you know the best way to do that with your own friends and family, but I strongly encourage gentle education.

Should you be Vegan: The Bottom Line An ethical vegan path means not supporting any animal exploitation whenever possible. This includes not supporting animals as food, test subjects, entertainment, clothing, etc. While no one can do zero harm in the world, we can all mindfully make the choice that does the least harm.

Should you be a vegan? If you feel yourself to be a compassionate person, then you should definitely consider this lifestyle. I sure hope this article is helpful on your path, wherever you currently may be.

About the Author Rae Sikora has been a spokesperson for animals, the environment and human rights for over 30 years. Her programs have been changing people’s vision of what is possible to create in our lives and in the world. As co-founder of the Institute for Humane Education, Rae created interactive critical thinking tools that are now being used by people around the globe. Rae is co-founder and co-director of Plant Peace Daily and co-founder of Vegfund.

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REVIEWS

AND RECOMMENDATIONS

Pick of the Month: “Unity” A Powerful New Film by the Creator of “Earthlings” Dune Swoon: Dive and Climb into Fall Color At Lake Michigan’s Beaches

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PICK OF THE MONTH

PICK OF THE MONTH:

“UNITY”

A POWERFUL NEW FILM

BY THE CREATOR OF “EARTHLINGS” Vegans often hear that we should be paying attention to solving the problems of human society before worrying about the problems of animals.

This is specious (as well as speciesist) given that the institutions humans have set up to exploit animals also invariably harm humans.

In his new documentary, “Unity” (which opened August 12 nationwide), Shaun Monson paves some of that path, looking through a compassionate lens to show how our respect for animals and for each other are part of a whole, part of a positive system of relationships with our fellow man that we need to adopt – and soon.

Monson’s previous documentary, “Earthlings,” is already legendary for presenting the issue of animal exploitation so clearly and powerfully that it has caused people to go vegan after the credits roll (I know people for whom this has happened), and has earned the moniker “the vegan-maker.” Now Monson is using that cinematic method to treat a more mainstream issue.

“Earthlings” and “Unity,” focusing on strife between humans and animals, and between humans and humans, respectively, will be part of a trilogy of which the third part looks at humans and nature, in an ever-expanding sense of the whole. But the vegan idea still pervades the content as there’s a parallel between our human ‘tribalism’ that almost instinctively divides our family-and-friend group from other, more questionable humans, and the VegWorld Magazine

popular mantra “that’s what separates us from the animals.” In a phone interview, Monson explained: “You can look at the history and see an attitude of empathy and compassion that is cultivated for the in-group, toward the family, the village, the nation, your favorite sports team, what have you, and in the same breath, while we’re cultivating that empathy and love for the in-group, we’re also cultivating an attitude of aggression toward the out-group, the ‘other,’ and this is throughout the history of humanity.

Animals aren’t totally grouped outside of our group because we have many that live in our homes with us that families are fond of and consider family members. But in the movie we call it “separation based on form” because we show empathy and compassion for some forms such as the dog, the cat, the whale, the dolphin or the harp seal, and in the same breath show an attitude of aggression toward other forms which might be the cow, the chicken and the pig. That’s separation based on form, which I feel is mirrored in human society.”

The film is narrated by a large number of actors and other celebrities. As Monson explained: “If you think about it, the press is always interested in names, but they’re also exceptional narrators.

In particular actors are very good with reading dialogue. In fact I would’ve loved to have had a policeman or a janitor or a schoolteacher deliver

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PICK OF THE MONTH those words, but actors know how to deliver that stuff the best and so I wanted actors ... I didn’t want it to be just animal advocates or humanitarians…and the idea was to see if they fit together in pieces as part of a whole.”

So will “Unity” turn out to be the “brotherly-lovemaker”? I asked Monson if there was an analogy to going vegan that he was hoping to engender in viewers of this movie.

“I don’t know that I have something that I want the viewer to do, because it should come from within – each person is different. But I do hope that we’ve shined a light on this ongoing contrast that seems to perpetuate itself continually in humanity, not just in our politics or our national conflicts but you even

see it in our music, in our sports, in all of our stuff.

In every film you can probably think of, including Disney films, you will see the “princess” or the “prince” and the “evil king” or “queen” driving every story. The duality storyline is perpetually put forth, as if [humans] have one story that we know and it’s presented the same every time. It’s what we’re being fed constantly, so a new idea that’s outside of that might seem sort of alien, or blunt, or radical, more philosophical, more spiritual... So yeah, they may come up with some new titles for what we have. I’m anxious to hear what they come up with.”

Anyway you title it, it’s powerful. You can check out the trailer here.

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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VEGGIE TRAVEL

DUNE SWOON: DIVE AND CLIMB

INTO FALL COLOR AT

LAKE MICHIGAN’S BEACHES Story and photos by Robin Tierney

W

ith so many places to enjoy sand, surf and sunshine, why head to Lake Michigan? In a nutshell: fall color, plus orchard-lined country roads, romantic forests and towering sand dunes. Great weather too.

Since the 1880s, urban-dwellers have flocked to beaches at Union Pier, New Buffalo and other harbor villages of southwest Michigan. After the Art Institute of Chicago opened a summer school at Saugatuck’s Ox-Bow Lagoon in 1910, artists have made the picturesque region their summer home.

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VEGGIE TRAVEL These days, this lakeshore haven is a 90-minute drive from Chicago and a short ride from South Bend, Indiana’s major airport.

You can spend sun-up to sundown in the lakeside villages along Red Arrow Highway transforming workouts into playtime. Consider my cross-training menu: surf, swim, paddle, bike, trail-run, U-pick fruits and crawl up/sled down sand dunes. Or just chill out and lounge on quiet beaches, drive pastoral backroads and boat on this aptly named Great Lake.

Harbor Country in southwest Michigan is blessed with long stretches of waterfront and some 15 miles of charming beach towns like New Buffalo, Union Pier, Lakeside, Harbert, Sawyer, Three Oaks, Michiana and Grand Beach.

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VEGGIE TRAVEL

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VEGGIE TRAVEL

Sand Dune Climbing

Michigan.

It sounds like a nightmare: taking four times as long to cover a quarter the distance. But in this unique sand dune-dotted landscape, the intense exercise is rewarded with the view at the top.

The dune formations include Tower Hill, which rises 260 feet above the lakeshore. Varying my workout, I alternate ascents by sprinting, walking, sideways shuffles (changing directions every so many yards) and crawling. Truthfully, I hadn’t planned on crawling, but sometimes it’s just expedient. This is no jog on the beach. Stand still to catch your breath and you literally lose ground, sinking ankledeep. Strive for slow and steady.

A few miles north of New Buffalo at Warren Dunes State Park, steep inclines of shifting sand create challenging aerobic workout terrain. Climbing the wind-sculpted dunes looks easy, but halfway up I’m moving at glacial pace. It’s evident that I won’t have to do lunges or squats this week -- a good thing, since I won’t be able to, given my muscles’ need for recovery. To power through the six sets of dune-climbs I’ve planned as interval training, I picture the meals I’ll enjoy worry-free. Then I forget about them upon reaching the first sandy peak, from which I observe panoramas of dense woods of ramrod-straight trees in one direction and in the other, the seemingly infinite blue gloss of Lake

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For descents, I jogged, walked and sometimes rolled, one of the easiest ways to feel like a child again. The taxing disadvantage of sand dune climbing -- sinking -- is offset by the freedom to stumble and fall without injury, cushioned by sand.

I learn why regular dune-joggers go barefoot: shoes quickly fill with sand, turning into the equivalent of heavy ankle weights. Later, I meet a football player who sprints around the dunes to strengthen

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VEGGIE TRAVEL his knees and muscles.

To cool down, stroll the trails weaving around the dunes and through the oak and hickory forest, which also lead to the lovely three-mile shoreline.

Be sure to bring a full water bottle. Another tip: start dune-climbing early in the day; return for the spectacular lake sunsets.

Surfing on the Lake The white-caps advancing across Lake Michigan help explain why southwest Michigan’s surfing community has swelled in recent years from a few natives to throngs of wave-riders visiting from outof-town. To support the sport’s growing popularity, Third Coast Surf Shop offers locations in New Buffalo and St. Joseph.

At New Buffalo’s breezy City Beach, a small redand-white lighthouse creates a storybook setting.

That’s where I practice the pop-ups required to

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transition from lying on to standing up on my borrowed longboard. These moves work muscles as intensively as reps of explosive plyometric pushups and core-building fitness-ball knee-tucks. Staying upright on the board atop breaking waves helps you build balance and core strength.

Sensational Seasonal Produce A fruit and vegetable belt runs through the region; one market dates back to 1860. Pick-your-own orchards run spring through autumn, hooking you up with blackberries, raspberries, blueberries, cherries, peaches, grapes and apples. Dinges’ Farm pairs fun autumn activities with terrific produce, while Treemendus Fruit abounds with cherries, plums, apricots and more. Also hit the roadside stands. Bicycle between them and enjoy the fresh country air and views.

Cycling Country Roads Casual and competitive cyclists can clock dozens

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VEGGIE TRAVEL

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VEGGIE TRAVEL of miles on a variety of mostly flat Backroads Bikeway trails. Maps for scenic trails ranging from 5 to 60 miles are available online. For example, the 30-mile Lake Michigan Trail links lakeshore to woods and villages including New Buffalo and Three Oaks. The Warren Woods Trail loops along miles of picturesque paved country roads passing orchards and crossing the Galien River.

Paddling the River Spotting otters is among pleasures of stand-up paddleboarding and kayaking on the Galien River. Put in at the Red Arrow Highway bridge just north of New Buffalo, then paddle downstream a couple of miles and then back again. No strenuous white-water -- this peaceful ride engages your muscles and senses, providing views of indigenous plants, soaring hawks and shy animals going about their business as you float by.

Lodging Marina Grand Resort 600 W. Water St., New Buffalo 877-945-8600 marinagrandresort.com Walkable from New Buffalo’s beach and downtown. Modern, comfortable, smoke-free waterfront lodging with patios. Complimentary bicycle rentals.

Pumpernickel Inn Bed & Breakfast 16090 Red Arrow Hwy., Union Pier 269-469-1200 www.pumpernickelinn.com European-style smoke-free B&B with suites with separate bathrooms and full breakfast.

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VEGGIE TRAVEL

Warren Dunes State Park 12032 Red Arrow Hwy., Sawyer www.michigandnr.com/parksandtrails 1,952-acre park with three miles of shoreline, hiking trails, tall dunes. Dogs allowed in most of the park.

Campsites and mini-cabins with electricity.

The Casual Chef Cafe 16090 Red Arrow Hwy., Union Pier www.pumpernickelinn.com European-style cafe at Pumpernickel Inn Bed & Breakfast. Vegan choices include oven-roasted rosemary potatoes and a create-your-own vegan sandwich.

Eating

Recreation

Farmers markets! mifma.org

Warren Dunes State Park (see above)

Kat’s Hot Cakes www.katshotcakes.com/available-at All-vegan baked goods, snacks, dips, quinoa and tofu salads crafted using local ingredients by vegan yogi Kat Barry. Check the webpage and farmers markets for her heavenly treats.

David’s Delicatessen 30 N. Whittaker St., New Buffalo www.facebook.com/davidsdelicatessen Tasty food and coffee, organic non-GMO plantmilk, vegan sandwiches, kids’ art days, free wi-fi, outdoor seating plus ping pong.

Bentwood Tavern 600 W. Water St., New Buffalo www.marinagrandresort.com/bentwood Farm-to-table culinary creations by Chef Jenny Drilon include local wild mushrooms and rosemary pizza crust topped with butternut squash.

Backwoods Bikeway routes www.applecidercentury.com/backroad-bikeways Surfboard, paddleboard, kayak and sandboard rentals and lessons: Third Coast Surf Shop 110 N. Whittaker, New Buffalo 212 State St., St. Joseph www.thirdcoastsurfshop.com Bicycle rentals: Dewey Cannon Trading Company and Bicycle Museum 3 Dewey Cannon Ave., Three Oaks www.facebook.com/deweycannontradingcompany

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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