VegWorld 32 by VEGWORLD Magazine

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CONTENTS VegWorld Magazine - February 2016

THE FUN SIDE OF VEGGIE LIVING 7

Vegan Hot Sheet

17 Events Calendar 19 VegWorldly Wanderings 24 Infograph of the Month

The ultimate hands on chocolate adventure begins on page 43. Rachelle from Dear Coco is part of the delicious journey.

FAMILY AND LIFESTYLE 26 Activist on Fire 28 True Beauty 31 The Doctor Who Changed My Life Baby, itâ&#x20AC;&#x2122;s cold outside, but the fires of passion continue to burn fueled by mystical moonshine in the Hocking Hills of Ohio featured on page 19.

FEATURES 36 Cardiology Heroes 43 Vegan Chocolate Tasting Tour

NUTRITION AND THRIVING 50 Medicine 55 The Power Of Motion 58 Well Woman Way 62 Amazing Transformations What is a chocolate spoon and when should you use one? The answer awaits on page 49.

VegWorld Magazine

Issue 32 - February 2016 |

CONTENTS VegWorld Magazine - February 2016

FRESH FINDS 67 Loves & Wants 70 Between The Pages 76 Movies 77 Restaurants

JUICE GURU 79 Juice Guru’s Favorite Recipes of 2016

RECIPES FOR FOODIES 81 Corn and Potato Chowder 82 Penne with Leek & Fennel 83 Strawberry Creme Tart 87 Peanut Butter Truffles 87 Chocolate FUNdue 87 Date Paste 88 No will power cookies 89 Toasted Coconut Chocolate Bonbons

Rainbow Chard is just one of the ingredients Miyoko Schinner uses to create a magical romantic dinner for two on page 82.

Credits

Editor’s Note

86 SOS Free Living with Chef AJ 91 Sanctuary Animal of the Month 93 Love, Lori

Are meat Substitutes are taking over the world? Page 15.

COVER PHOTO OF BAXTER MONTGOMERY M.D. COURTESY OF GRADY RICHARDSON (SPACECITYGRAPHICS.COM - HOUSTON, TX)

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CREDITS VegWorld staff

Publisher/Editor Edward N. Smith III Editor-in-Chief Amanda C. Smith Graphic design Lise-Mari Coetzee Associate editor Lori Fryd Associate editor Robin D. Everson

Contributors

Chef A.J.

Robin D. Everson

Tess Challis

Lori Fryd

Linda Carney MD

Andrea Denton

Michael Greger, MD

Miyoko Schinner

Erik Marcus

Sharon McRae

Lani Muelrath

John Pierre

Karen Ranzi

Mark Reinfeld

Hannah Sentenac

Robin Tierney

VegWorld Magazine

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EDITOR´S NOTE The Whole Heart Matters.

om A message fr the Editor of zine, a g a M ld r o W g Ve h Amanda Smit

he month of February is symbolized by the heart. Whether it is Cupid’s arrow at work in our love lives, caring for our friends and family, or the actual second by second heartbeats that are the essence of life, everything about the heart - the emotional, as well as the physical - is vital to our lives. In this issue, we tackle what it means when we say that, “The whole heart matters.”

he expression, “having a big heart,” is synonymous with caring. Nothing exemplifies caring like plant-based cardiologists who swim against the current tide of medical thinking to save lives by using treatment methods outside of today’s accepted medical paradigm. We are proud to feature these big-hearted doctors in this issue, along with other individuals whose lives have been touched and inspired by their work.

rue to the spirit of February, we also take a tour of some very romantic locales and sample chocolates along the way.

o matter how much we love or are loved, nothing flows effortlessly unless the heart behind it all is healthy. Those of us who understand the profound connection between nutrition and health want those we love to be healthy so they can get the most out of life. We also want our own lives to make a difference. With that in mind we are

pleased to share some suggestions from author Erik Marcus about how to be a more effective advocate for the plant-based lifestyle by using social media. You may not be able to reach everyone you love, but the vast reach of social media increases the chances that you will be able to make a positive change in someone’s life.

eep trying. Keep reaching out. Here at VegWorld, we are following the trends and we believe that the world is on the precipice of something great. All around us are hopeful signs that a gradual shift towards veganism is occurring.

he world may finally be poised to to hear our message. We dedicate this issue to that hope... with our whole hearts.

Amanda Smith Editor-in-Chief VegWorld Magazine

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Vegan Hot Sheet Latest Vegan & Plant Based Buzz

NATIONAL PIZZA CHAIN NOW OFFERING VEGAN CHEESE AT NO CHARGE

hile it’s a major advance that vegan options are becoming more and more common at national chains, they are often served up with a major price tag (such as the $.60 non-dairy milk at Starbucks).

But at Blaze Pizza, eating vegan now costs the same as any other option: vegan cheese is free with any order. Known for its fast-fired, make-your-own pie options, the chain stretches coast to coast, with locations in California, Idaho, Texas, Florida, New York, and many other states. “From day one, Blaze Pizza has always offered vegan cheese,” says a company spokesperson. “We wanted the experience to be inclusive, and for our guests to be able to get a great pizza that they love, in a fun atmosphere regardless of dietary or lifestyle choice. Making ‘Intelligent Choices for Our Pizzas, People and Planet’ is a mantra we are guided by, and as we heard from our passionate fans across the country, we felt offering vegan cheese at no additional cost was the right thing to do.” “The feedback has been great,” the Blaze Pizza rep adds. “We love seeing the excitement people convey on social media, and in person, not only when they find out Blaze Pizza offers vegan cheese, but also that it is available at no additional charge!”

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VEGAN HOT SHEET

SOAP COMPANY WITH VEGAN CEO

DONATES $150K TO

ANIMAL ADVOCACY GROUPS

hether itâ&#x20AC;&#x2122;s Whole Foods or a local co-op, Dr. Bronnerâ&#x20AC;&#x2122;s is a familiar sight on the shelves at sustainability-minded retailers. The family-owned company is the top-selling brand of natural soaps in North America and, in addition to making many multifunctional products, the leadership team is also committed to animal advocacy.

This year alone, the company donated more than $150,000 to animal organizations, including Compassion Over Killing, The Humane Society of the United States, The Humane League, Mercy for Animals, Factory Farming Awareness Coalition, Strongest Hearts, Our Hen House, and Poplar Springs and Vine Sanctuaries.

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VEGAN HOT SHEET

David Bronner, CEO of Dr. Bronner’s, has been an ethical vegan for nearly 20 years, and most of the company’s products (which include soaps, shaving gels, hair care, hand sanitizers and much more) are vegan certified. “I became vegan in 1996 after being confronted by vegetarians in a squat I was sharing in Amsterdam, in the midst of intense psychedelic experiences that awakened me spiritually and politically in many ways,” Bronner explains. “Basically I came to believe that we all hold the knives that kill the food we eat, whether animal or plant, through the choices we make ... and I realized while I could shut down my conscience and cut the neck of a cow, why not leave the cow alone and just eat plants. I’ve lived a vegan life since then.” Dr. Bronner’s is all about fighting for worthy causes. “We see our company as a social engine, a vehicle for advancing and promoting positive change in the world,” says Bronner. It’s this philosophy that had led the company to support so many different animal advocacy organizations. This is its second year of core commitment to the cause. So how does the Dr. Bronner’s team choose which organizations to support? It’s based on several factors, says Bronner, in part on the knowledge of the team itself, which is immersed in the advocacy world. “Myself and our public affairs director pay close attention to various organizing efforts and campaigns, and we regularly meet with various advocates and organizers to learn about their work,” he explains. “We like to support organizations and efforts that are smart, strategic, nimble, and passionate — and ideally ones that are filling a void by taking an approach or tackling a specific angle that other groups (especially better funded groups) aren’t. We choose to work with those who fight to win and who ultimately, do win. It is important for us to build relationships with organizations and the people within them – it’s not just about writing checks. We have an affinity for working with the grassroots (like Compassion Over Killing and The Humane League), those taking direct action (like Sea Shepherd), and also those doing practical work saving animals (like Poplar Spring and VINE Sanctuaries) and those changing policy and culture (like The Humane Society of the US and Compassion in World Farming) -- among these examples one commonality is effectiveness (winning).” All in all, Dr. Bronner’s is a company that prides itself on its ethics and advocacy for “Spaceship Earth.” The team has even released a “Guide to Eating with a Conscience” which serves to educate people about why plant-based diets are healthier, more environmentally sustainable, and better for social justice. “The reasons to advocate for a meat-free diet and to protect non-human animals are many, spanning animal welfare, the environment, health and other concerns,” Bronner adds. “This is important to us because improving the treatment of animals and stopping the cruel and needless suffering and death of billions of animals a year is a essential to creating a more just, compassionate and peaceful world.” VegWorld Magazine

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VEGWORLD HOT SHEET

CALIFORNIA START-UP WORKING ON VEGAN GELATIN

ittle do most consumers know that marshmallows and gummy bears aren’t the innocuous treats they appear to be. Like so many other common products, the traditional versions contain gelatin, a macabre ingredient derived from skin, tendons, ligaments, and/or bones of cows and pigs. Thankfully for animals and consumers alike, a new start-up, Gelzen, is working on creating vegan gelatin. The San Francisco-based company was founded by partners Alex Lorestani and Nick Ouzounov. Lorestani was in a physician-scientist training program, and quickly learned about the growing risk of infectious disease thanks to antibiotic resistant bacteria (fueled by antibiotic use in farm animals). Ouzounov earned his PhD in Molecular Biology at Princeton University,

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and, as a vegetarian, was frustrated by the lack of an animal-free gelatin alternative. The whole production process revolves around microbes. “We make gelatin from scratch by programming microbes to build it for us,” explains Lorestani. “It’s the same approach that humans use to brew beer, insulin, and many other animal-free products.” Gelzen’s version of gelatin will be cruelty-free, sustainable, and safer for human consumption. “We have taken the machinery that builds collagen in animals, and moved it into microbes. These microbes can produce animal-free gelatin at massive scales. Building gelatin from scratch also eliminates the risk of pathogens that can be transmitted from

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VEGWORLD HOT SHEET

animal material to humans, greatly improves the efficiency of protein production by using fewer land and water inputs, and allows us to precisely engineer its key properties like stiffness.” Considering that gelatin is in countless numbers of products, from gel-caps to Jello, the market for a better version has the potential to be huge. As The New Omnivore put it: “With its special versatility, stability, and more predictable quality, as well as the fact that conventional gelatin is a by-product of the hugely wasteful factory farming system, Gelzen’s

new gelatin represents another bright step forward to animal-free food production.” So where does production currently stand? “We built the collagen-producing microbial factories,” explains Lorestani. “Now, we’re focusing on scaling production up and making prototypes for customers to test. We are thrilled by how supportive the vegan community has been. There’s a real and urgent need for animal-free gelatin, and we’re working hard to get it out there!”

NEW VEGAN FAST FOOD CONCEPT

OPENING IN SAN DIEGO, CALIF.

“A

nything you can eat, I can eat vegan.” Everyone on a plant-based diet knows the truth of that meme/hashtag, and that’s the genius behind Plant Power Fast Food, an innovative new company about to open its first location in San Diego, California, in early January.

The drive-up spot -- in the hip, surf-style neighborhood of Ocean Beach -will offer an entirely plant-based menu that features burgers, shakes, fries, tacos, wraps, smoothies, salads, and fresh juices. Customers will be able to cruise into a Sonic-style drive-up, order through a kiosk, and wait for a staffer to bring out their food. The vegan fast food spot will also offer a sitdown interior, complete with bamboo tables and aluminum chairs. Founded by ethical vegans, the spot is all about winning hearts and minds through delicious, familiar food. “Our secret mission has always been to turn more people on to a vegan diet,” says Zach Vouga, VP of Operations. “It’s obviously the wave of the future. But we totally understand that diet is such a personal issue and that each person goes at his or her own pace. So the Plant Power Fast Food brand is really all about turning people on to how delicious plant-based food can be. And we’re doing it in a way that’s welcoming and fun. Our brand isn’t preachy; the food itself is the message.” The second location, in Encinitas, Calif., is set to open in Spring of 2016, and will feature a full drive-through option just like traditional fast food joints. The team is looking to create a regional chain of vegan fast food eateries over the next several years.

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VEGWORLD HOT SHEET “Turning our vision into a reality is a group effort,” adds Mitch Wallis, CEO. “Plant Power Fast Food is a diverse, hardworking, enthusiastic team committed to bringing something wonderful to our world.” The Ocean Beach locale will be open from 11 a.m. through 9 p.m., seven days per week. After about six months they plan to kick off a breakfast menu featuring “egg” sandwiches, bagels and vegan cream cheese and more. With more and more Americans opting into plantbased options (and with the disturbing news about the health effects of eating meat) -- it’s clear that healthier fast food is in our future.

MEAT SUBSTITUTES MARKET

EXPECTED TO REACH

$5.17 BILLION BY 2020

ho says meat has to involve animals? Not consumers, who are snapping up plant-based proteins at record rates. According to a new report, the market for meat alternatives will be up to $5.17 Billion by 2020. Specifically, it’s expected to grow at a CAGR (Compound Annual Growth Rate, for laymen) of 6.4% between 2015 and 2020. “The growing demand for meat-free food products and increasing health concerns are expected to drive the market for meat substitutes globally,” the report release reads. “In addition to this, key factors such as increase in adoption rate of vegan & vegetarian diet and increasing health concerns for pets, increasing environmental issues, and presence of modernized retail chains in emerging markets are projected to support the growth in the meat substitutes market

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in the forthcoming years.” The report, released by Markets and Markets, covers tofu and tofu ingredients; tempeh; textured vegetable protein (TVP); Quorn; other soy products; and seitan, among others. The companies at the forefront are: Amy’s Kitchen, Beyond Meat, and MGP Ingredients in the U.S.; Sonic Biochem Extractions Limited in India; and Garden Protein International Inc. (makers of Gardein) in Canada. This is in line with another recent Markets and Markets report, which showed that the global non-dairy market is expected to reach $19.5 Billion by 2020 (and currently worth $2.09 Billion in the U.S. alone). Overall consumer behavior is also trending towards reduced meat consumption, with a 10% per capita decline since 2007.

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VEGWORLD HOT SHEET

NEW CONFERENCE TO FOCUS ON

ANIMAL-FREE

FOOD INNOVATION V

egans hear it from meat eaters all the time: “I love my meat.” “I can’t live without cheese.” “BUT BACON.”

It’s an affinity for these familiar, animal-based foods that tends to keep a lot of people from adopting a cruelty-free lifestyle. Luckily, more and more start-ups are using hightech methodologies to replicate things like eggs, hamburgers, cheese -- even gelatin. And a recently launched organization, The New Omnivore (TNO), is dedicated to getting the word out about these innovations. Its first event, a mini-conference, happened last December in San Francisco.

speakers, a panel discussion, bites (of course!) and games/prizes, all revolving around animal-free food.

“My mission is to change the way people think about meat and where it should come from,” says TNO founder Janay Laing. “If we as a society can accept the idea of cultured meat or making meat from plants, we will take a huge step forward for animals, the environment, and ourselves as moral, caring beings. But first people must learn about and support these innovations.”

As far as the bigger event later this year “It will be the very first large event dedicated entirely to animalfree food innovation. I’m still working on confirming a venue, but I’m close, and once that’s done preregistration will likely open in spring of this year,”

The New Omnivore’s first public event happened last December, and a full-scale conference will follow in Miami, in September 2016. The mini-conference is a scaled down, three-hour version of the larger event. It will include keynote VegWorld Magazine

“We’ve got an amazing lineup of guests from startups including Gelzen, Clara Foods, New Wave Foods, and Memphis Meats -- all who are making animalfree animal products,” adds Laing.

Laing also plans to host speaking events about plantbased meat, dairy, and egg innovations at colleges and various venues across the U.S. in 2016. Overall, The New Omnivore has a vision for the future of food. “I want to make it a brand and a movement - for everyone who likes meat but doesn’t want the animal slaughter and all the other problems that come with traditional meat production.”

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VEGWORLD HOT SHEET

EATING PLANTS

LEADS TO LONGER LIVES

FOR KIDNEY PATIENTS

ime and time again, research has shown that a plant-based diet can help with a wide variety of illnesses and conditions, from obesity to diabetes. Now, a new study has added yet another ailment to the list: kidney disease. A paper published today in the National Kidney Foundation’s American Journal of Kidney Diseases shows that eating more plant protein could help prevent death in those with reduced kidney function.

consumed resulted in a lower risk of death for those with chronic kidney disease (CKD) defined as having an eGFR < 60.” The analysis looked at health data from 14,866 participants in the National Health and Nutrition Examination Survey III (NHANES III). Those who consumed large amounts of animal proteins had higher death rates.

Considering that over 26 million Americans currently have kidney issues (and that one in three Americans overall is at high risk for developing kidney disease), this is not insignificant news.

“Having a higher proportion of the dietary protein intake come from plant sources might provide a survival benefit in those with CKD (Chronic Kidney Disease),” Srini Beddhu, MD, of University of Utah School of Medicine (the study’s author) says.

According to the National Kidney Foundation: “Researchers found that every 33% increase in the ratio of plant protein to total protein

Recent research indicating the risks involved in eating processed (and red) meat signals yet another nail in the meat industry’s coffin.

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VEGWORLD HOT SHEET

PLANT-BASED FOOD NAMED A TOP GLOBAL TREND FOR 2016

or anyone living a vegan lifestyle, plant-based food is far more than a “trend” -- it’s part of a fundamental philosophy. In mainstream culture, however, animal products still dominate. The good news is, consumers are gradually catching on to the importance of healthier, more sustainable, more humane foods. This change in culinary preferences is revealing itself through data -- the market for non-dairy products is skyrocketing; meat alternatives sales are expected to reach $5 Billion by 2020; and more than 1/3 of consumers are open to plant-based products. Mintel, the global leader in market intelligence, included animal product alternatives in its Global Food VegWorld Magazine

and Drink Trends 2016 report. The section, entitled “Alternatives Everywhere,” read as follows: Veggie burgers and non-dairy milks have escaped the realm of substitutes primarily for people with dietary concerns and followers of vegetarian diets. Instead, the growing ranks of novel protein sources and potential replacements appeal to the everyday consumer, foreshadowing a profoundly changed marketplace in which what was formerly ‘alternative’ could take over the mainstream. This is consistent with another report Mintel released earlier this year that analyzed the meat alternatives market in the U.S. It identified Millennials as the generation most likely to consume plant-based proteins. “Almost a third of Millennials (30%) indiIssue 32 - February 2016 |

VEGWORLD HOT SHEET

cate they consume some meat alternative products every day, with 70% consuming them at least a few times a week, notably more than any other generation. Coupled with the size and spending power of Millennials, this indicates a strong potential market for meat alternatives in the future,” wrote Billy Roberts, Senior Food and Drink Analyst with Mintel.

Yahoo Food also added veggies to its 16 Food Trends list, with an item entitled “Veggies Take Center Stage.” It read, in part: “Move over, meat! Now, more than ever, vegetables are taking on the starring roles on many restaurant menus, as chefs are challenging themselves to create tasty, hearty entrées from plants alone.”

Mintel wasn’t the only one to address the rise in plantbased food options. Baum & Whiteman, a global food and restaurant consultants group (the folks behind the late Windows on the World in the Twin Towers), included vegetables on its list of the top 11 trends on tap for 2016. The agency wrote: “We’ve reached a tipping point for vegetables. They’re pushing animal protein to the side of the plate ... or entirely off it. Relentlessly rising beef prices, horror over hormones, a scramble for ever-more antioxidants, health-anddiet concerns, growth of farmers markets, locavore drummers, increasing numbers of flexitarians ... all the stars have nicely aligned.”

A list by the buyers of Whole Foods Market had “Plant-Based Everything” at number five. “This year’s plant-forward movement will be all about harnessing the power of plants – from quinoa protein in hair care products to vitamin-rich veggies in frozen dessert pops,” it read. Plant-based options are everywhere these days -from fast food menus to steakhouses. Times are changing, and if the trend-watchers are correct, it looks like 2016 will bring even more milestones for the vegan movement.

A freelance writer and founder of the positively original national news site LatestVeganNews.com, Hannah Sentenac’s writing has appeared in Live Happy magazine, the Huffington Post, the Miami New Times, OneGreenPlanet.com, MindBodyGreen.com, and numerous other publications and websites. After many moves, she and her rescued chihuahua Luigi (who’s also vegan) have found their happy place in the high elevations of Western North Carolina. You can read more of Hannah’s writing at HannahSentenac.com, and reach her directly at hannah.sentenac@gmail.com. VegWorld Magazine

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VEGWORLD EVENTS CALENDAR

VEGWORLD EVENTS CALENDAR Looking for the most exciting, fun, inspiring, and informative vegan events worldwide? Here they are! If you have an event coming up, let us know by sending the details to editor@vegworldmag.com

Puerto Rico Vegan Fest February 21, 2016 Fajardo, Puerto Rico Vegan Iron Chef February 24, 2016 San Francisco, CA VegFestUK Brighton February 27 & 28, 2016 Brighton, UK PHX Vegan Beer & Food Festival February 27, 2016 Phoenix, AZ Northeast Florida Veg Fest March 5, 2016 Jacksonville, FL VegWorld Magazine

Milwaukee Veg Expo March 16, 2016 Milwaukee, WI

HealthFest 2016 April 1 - 3, 2016 Marshall, Texas

Live A Better Life Vegan Fair March 19, 2016 Liverpool, England

Seattle Veg Fest April 9 & 10, 2016 Seattle, WA

Vegan Street Fair March 20, 2016 Los Angeles, CAÂ North Florida Vegan & Vegetarian Festival March 20, 2016 Tallahassee, FL

Texas VegFest April 2, 2016 Austin, TX Valley VegFest April 2, 2016 Northampton, MA Vegas VegFest April 9, 2016 Las Vegas, NV

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VEGWORLDLY WANDERINGS

THE HOCKING HILLS STIR WILD PASSIONS Story and photos by Robin Tierney

hether youâ&#x20AC;&#x2122;re seeking a dreamland of frozen waterfalls or a spring break bursting with renewal, the Hocking Hills of southeastern Ohio will romance you with cozy quarters in the woods, sunbeams filtering through trees and stars flecking the night sky. The getaways are affordable and regionally sourced plant-based dishes easily found. For 150 years, the water flowing throughout the Hocking Hills gave its moonshine a reputation for top qual-

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VEGWORLDLY WANDERINGS ity. It’s being crafted once again at Straitsville Special Distillery and Hocking Hills Moonshine. But I’m happy to drink that refreshing water straight -- it nourishes the soul and, I’d venture, can even trigger the release of oxytocin, the love hormone. There’s a special energy here. A couple built the Inn & Spa at Cedar Falls from abandoned country cabins and salvage. Hocking Hills Adventure Trek guides get novices down three or four cliffs; one descent crosses a waterfall. Native American storytellers share legends in caves. Legions of locals gather for snow-kissed hikes and rainy-day rambles around cliffs and gorges. There’s even an immensely popular annual Sweetheart Hike, taking place this February 13. After hiking, couples -- and couples include dogs and their companions -- cozy up by a campfire. It’s cool indoors here, too. At Lockhart Ironworks, Doug Lockhart and daughter Danielle preserve the art and craft of blacksmithing through teaching, mentoring and creating novel works from a foottall praying mantis and a gate embellished with the tree of life. Columbus Washboard Company’s factory tours showcase vintage machines. The Paul A. Johnson Pencil Sharpener Museum’s 3,000-ish models include charming animal motifs. They’re in Logan. And in historic New Straitsville, the May moonshine festival is an annual fiveday family event. (Hey, moonshine’s vegan -- not that I drink it!)

Right: You can see this romantic waterfall at Ash Cave year-round. Photo by Robin Tierney

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VEGWORLDLY WANDERINGS

Color year-round, from the forests to the folks After the waterfalls thaw, the region gears up for wildflower hikes, ghost talks, canoe rides, float trips, the Moonshine Festival in May and the Washboard Music Festival in June. Vistas include rolling Appalachian foothills, waterfalls big and tiny, massive slump blocks that cracked off cliffs, bubbling creeks and recess caves where Native Americans performed rituals.

Just ask and the Inn at Cedar Falls will prepare a terrific flatbread with fresh veggies and chewy flatbread made with spent grain from local breweries.

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Blackhand sandstone fortifies the cliffs and honeycomb weathering pocks huge rocks in an area once submerged in an ocean. The landâ&#x20AC;&#x2122;s

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VEGWORLDLY WANDERINGS

Waterfalls freeze mid-fall, as seen in the vicinity of Old Man’s Cave. Photo by Robin Tierney

fed by the Hocking River and populated by owls, deer and wild turkeys. The gorge’s microclimate nurtures plants and animals uncommon to this region, such as a sociable bird called the yellowcrowned Kinglet. Even amid frozen waterfalls, the air felt mild; in warmer months the sandstone’s fissures and caverns create natural air-conditioning. Joining a free guided hike to Old Man’s Cave, I imagine the namesake hermit drifting to sleep, warmed by his hound dogs. This nature-carved shelter runs 200 feet wide, 50 feet tall and 75 feet deep; it’s recessed in a cliff rising high above a stream. The hermit lived here for years in the early 1800s until one wintry day. Cracking ice with his rifle, he accidentally shot himself in the head.

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Grandma Gatewood Trail, named for an Appalachian Mountains wayfarer also known for her vegetable gardens, connects Old Man’s Cave with lovely Cedar Falls and Ash Cave, another massive recess cave, in a serene 10-mile loop. Old Man’s Creek cascades over ledges and plunges 40 feet over the Upper Falls. Downstream, the flow swirls around Devil’s Bathtub. The cool, misty atmosphere suits the slender hemlocks for which Cedar Falls would have been named had the namers not confused tree species.

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VEGWORLDLY WANDERINGS became chairs, old pallets undergirded floors, fiber remnants begat carpets. Ellen describes their ethos as “Bootstrap green.” Chef Anthony Schulz creates farm-to-table cuisine for the Inn. Veggies shine with his light, masterful touch in vegan enchantments that include chewy flatbreads made with spent grains from local breweries and topped with fresh-foraged mushrooms, artichokes, greens and a handmade mustard, a teaser with roasted cauliflower, heavenly wilted kale and zesty cloud-like hummus, and perfectly crisped brussels sprouts. Special “TasteInn” dinner events have featured craft beer pairings presented by Rockmill Brewery brewmaster Matthew Barbee. His vegan-friendly Belgian-style ales include a cask-aged Tripel redolent with clove and apricot notes. The Hocking Hills are a sure bet for romance, no champagne needed.

Straitsville Special Moonshine is one of two moonshine distilleries that opened in the Hocking Hills since licensing laws changed. The other is Hocking Hills Moonshine. Made from corn, moonshine is plant-based.

Great outdoors, indoor allure Ellen Grinsfelder, innkeeper of the Inn at Cedar Falls, met Terry Lingo when she hired him to work on the property. They fell in love and together they expanded the property by reclaiming and remodeling cabins and farm structures using recycled materials. Newspaper insulated walls, scrap wood

More info: Visitor Guides http://www.explorehockinghills.com Hocking Hills State Park http://www.dnr.state.oh.us/tabid/743/default. aspx Inn & Spa at Cedar Falls http://www.innatcedarfalls.com This green-minded inn offers guest rooms, cottages and cabins.

About the Author Robin Tierney is an award-winning writer and photographer who covers travel, veg dining, art, culture, adventure, health, fitness and life with dogs. An ethical vegan for more than 10 years, her work has appeared in publications worldwide. For years, she has volunteered with dog rescues, supported animal protection causes and has published a dog adoption guide used by nonprofits in the US and overseas. Prior to going plant-based, she wrote two cookbooks and restaurant reviews. Reach her at travelveg@live.com

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INFOGRAPH OF THE MONTH This month’s infographic comes to us courtesy of the Physicians Committee for Responsible Medicine. To learn more about this exciting organization, visit PCRM.org. If you would like to share this infographic, we have it posted on the VegWorld Facebook page… https://www.facebook.com/vegworldmag

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April 1st - 3rd Your HealthFest 2016 pass is waiting! HealthFest is designed to help you live a healthier life. Experience three days of learning and bonding with intuitive and educational sessions presented by top doctors, authors and fitness pros from around the world.

Inspiring Sessions Health & Nutrition

World Class Chefs

Cooking Demos

Delicious Food

Yoga & Zumba

5K Fun Run

Brought to you by Get Healthy Marshall, Inc.

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ACTIVIST ON FIRE

ACTIVIST ON FIRE Erik Marcus, author and publisher of Vegan.com, just published a remarkable essay on effective vegan activism. We are thrilled to be able to share an excerpt with you here in VegWorld:

SOCIAL MEDIA by Erik Marcus

ne thing to never lose sight of is that while you have great control over the number of people you reach, you have zero control over who exactly responds to your work. Many activists get wrapped up in the idea of their parents going vegan. And while that’s certainly exciting news when it happens, the fact is that older people tend to be much less receptive to changing their diets. In particular, they have a tendency

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to resist taking food advice from someone whose diapers they’ve changed. Stories certainly abound of activists convincing their parents to go vegan, but it’s worth bearing in mind that most of the top activists and writers in the vegan movement have failed to inspire their parents to become vegan. The same goes for specific family members, friends, and, sadly, significant others. Try to keep Issue 32 - February 2016 |

ACTIVIST ON FIRE

in mind that who you convince to go vegan is something you’ve got no control over, and it’s far less important than the number of people you inspire to make changes. In the end, activism is a numbers game. And there’s no better tool for an average person to reach large numbers of people than through effective use of social media. You could almost say that services like Facebook, Twitter, and Instagram were designed for vegan advocacy. The key to making the greatest possible difference is to use these services to leverage your social capital. People are presumably following you because they like you, so find ways to let the positive image they hold of you become associated with compassionate eating. There’s no single right way of doing this but let me offer advice that works well for most people. You never want to pester people with constant requests because that will burn off goodwill. Instead, you want to use these social media

websites as they’re intended: to make interesting posts about a variety of topics. Your animal rights or vegan posts should be rare but carefully chosen. Whatever you do, avoid becoming “that vegan” who posts eight different graphic photos of animal cruelty every single day to Facebook. Nobody wants to see that sort of barrage of horror in their newsfeed, and it’s a sure way to have most of your friends block you. Instead, use social media platforms the way they’re intended: give people inspiring glimpses into your life and the things you care about, and then on rare occasions drop in a carefully-chosen vegan item with a well thought-out and tangible request. The exception to this advice involves photo sites like Instagram or Snapchat. If all you want to do is post a torrent of photos capturing vegan deliciousness in all its forms, have at it. To read Erik’s complete essay online visit: http://www.vegan.com/activism/

About the Author Erik Marcus is the publisher of Vegan.com and the author of several of the best-known books related to veganism. He has degrees from the University of California at Santa Cruz and Columbia University. Erik’s books include Vegan: The New Ethics of Eating, Meat Market: Animals, Ethics and Money, A Vegan History: 1944-2010 and The Ultimate Vegan Guide

VegWorld Magazine

Issue 32 - February 2016 |

TRUE BEAUTY

he extreme temperatures of winter are upon us, so this month I decided to review some skin care/ body care products that provide extra hydration, as well as anti-aging benefits. It’s important to treat your skin with a little extra TLC when it’s exposed to such harsh, drying conditions, but you don’t have to compromise your health and vegan principles to do it! The best time to apply these types of products is at night, as the skin does most of its repair and cell turnover while we’re sleeping. Here are some great options to add to your current nighttime skincare regimen:

100% Pure Red Wine Resveratrol Scrub + Mask You read about 100% Pure last month, but I’m really impressed with their skincare line. I’ve been using their Red Wine Resveratrol Scrub + Mask for several months now. This product is intended to “aggressively protect against signs of aging,” including lines, wrinkles, and loss of elasticity. It’s packed with vitamins and antioxidants and has a delightful, but completely natural scent from the red wine and other grape-derived ingredients. Even with the once weekly treatment, I have noticed a difference in my skin. For one, I have pretty clear skin, but upon close inspection in my magnifying mirror, I do see tiny blackheads (clogged pores) from time to time. Once I treat my skin to this anti-aging scrub/mask, however, they disappear. I use a dime-sized amount and massage using gentle circular motions into damp skin, then wear it for a short time afterwards before rinsing off. It’s a very gentle scrub that is a great addition to any anti-aging regimen, and it’s a nice way to pamper your skin when you’re winding down at night.

VegWorld Magazine

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TRUE BEAUTY

Trufora Night Serum 85

This serum contains ingredients that hydrate, as well as smooth lines and wrinkles. It also contains anti-aging ingredients, like vitamin C and peptides. The recommended amount for application after cleansing is 2 pumps; it’s easy to spread lightly with fingertips into a thin layer over the face and neck. As it dries, I can feel a bit of tightening in my skin. For added benefits, the company recommends layering the next product over this….

Trufora Intensive Night Treatment

I think of this as a fairly rich moisturizer, and it’s intended to work along with the Night Serum 85 to further plump and smooth skin. It also contains ingredients that help to calm and soothe skin. The recommended amount is 3-5 pumps per application, and it’s intended to be massaged into the skin, layering over the Night Serum 85. After applying this, my skin definitely feels well hydrated and a bit tight and tingly (but not in an irritated sort of way), and in the morning, my face feels silky smooth. It’s only been a few days, but I do think my skin appearance overall looks less dehydrated and lines seem minimized. I’m taking off one star for each of these products for the ingredient Phenoxyethanol, a synthetic preservative that gets a rating of 4 (moderate) from the Cosmetic Safety Database. I prefer to use products with ingredients that range from 0-3, but this appears to be the only questionable ingredient and it’s at the end of the ingredient listings, meaning it’s not a major component of these products.

OM Botanical Young & Bright Face Cream/Eye Cream

I’ve been using this product in my nighttime skincare rotation for several months, and I love the fact that it’s an all in one product….particularly great for travel! A small pump goes a long way and can be dabbed gently around the eye area and massaged into the rest of the face. The ingredients are all derived from plants (completely vegan), and organic, with no artificial colors or fragrances. Among the anti-aging benefits: Minimizes wrinkles and brightens skin, evens skin tone and reduces age spots and hyper

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TRUE BEAUTY

pigmentation, tightens skin and fights off free radicals, stimulates cellular growth and repair, rejuvenates the collagen matrix…and it does not contain any synthetic preservatives. Like the rest of the products in this line, it’s based on ancient Ayurvedic skin care tradition; as I’ve long been fascinated with Ayurveda, I’m really excited about the other products in this line as well. I find that the mornings after I’ve applied this at bedtime, my skin feels particularly smooth and well hydrated. The company claims that this product claims to have natural UV protection, but I still apply my regular daytime SPF moisturizer for added assurance and prefer to use this at night.

Finally Pure 100% Natural Hand & Body Lotion in Almond Vanilla

Hands are often a dead giveaway when it comes to aging, so I’m careful to keep mine in pretty good shape, particularly during the colder months. It’s been challenging to find a hand cream that is completely vegan, contains safe ingredients and no artificial fragrances, and melts into my hands without feeling too greasy or heavy. After searching through the EWG’s Cosmetic Safety Database (Skindeepcosmetics.com), I finally found my dream product. Finally Pure 100% Natural Hand & Body Lotion in Almond Vanilla is an anti-aging moisturizer that “protects, softens, and fortifies skin.” It comes in a pump dispenser and a tiny amount goes a very long way! It has a delightful, natural almond vanilla scent (from the plant extracts) and a great texture. My hands feel amazingly soft in the morning! One of the main ingredients is rosehip, which “…promotes skin elasticity, cell regeneration and collagen production, treats scarring (burns, acne surgery), hyper-pigmentation, age and sunspots, dermatitis, psoriasis, eczema and UV damage.” I noticed that they make it in a travel size too, so I intend to invest in this for my purse and use it throughout the day. This 5 oz bottle has already lasted me several months and I’ve barely made a dent in it, so it’s a great value!

About the Author Sharon McRae is a Certified Health Coach and nutrition/cooking instructor for the Physician’s Committee for Responsible Medicine’s (PCRM) Food for Life program. In her past life, she was a freelance makeup artist for a high-end cosmetics line, and she moved away from this work after learning about the prevalence of endocrine disrupters and animalderived ingredients in the products. She strives to use and recommend personal care products that are as pure as the foods she includes in her diet in order to maintain optimal health. Learn more about Sharon here: http://eatwell-staywell.com/

VegWorld Magazine

Issue 32 - February 2016 |

THE DOCTOR WHO CHANGED MY LIFE

THE

DOCTOR

WHO CHANGED

MY LIFE

Transformations don’t have to be all about weight. Many people “look” healthy but are not. Vince Rountree got a surprise when he went to visit his doctor. That surprise prompted him to make some real changes. He shares his transformation story with VegWorld Magazine.

THE FOOD YOU EAT

CAN SAVE YOUR LIFE by Vince Rountree

n June 21, 2011, I got a surprise when hearing the results of my blood work during my annual physical. My normal routine includes running, lifting weights and playing tennis and I was proud of my physique. I only ate red meat once or twice year, preferred turkey bacon to regular bacon; I ate egg white omelets instead of whole eggs and plenty of fruits and vegetables. I thought I was doing everything right. So when my doctor told me that my total cholesterol

VegWorld Magazine

was 240 and that I was in the range where medication may be necessary, I was very upset. I asked him how long would I have to be on it and he said, once people go on cholesterol lowering statins, they almost never get off of them. I asked if there was anything I could do and he said I should look into a low fat diet. I didn’t know what that meant because I thought I was eating well, but I was determined to find a solution that did not include medication. I refused to accept the argument, “It’s Issue 32 - February 2016 |

THE DOCTOR WHO CHANGED MY LIFE

tor from the esteemed Cleveland Clinic was saying that heart attacks, the Number One Killer in the US, are caused by food and can be prevented? There are over 500,000 open heart surgeries in the US per year and that doesn’t have to happen? That can’t be possible! He went on to say that if you eat a plant-based diet that consists of fruits, vegetables, whole grains, nuts, beans and seeds, that you can reduce cholesterol below 150 and at that point you become “heart attack proof.” Dr. Esselstyn has treated patients with severe coronary artery disease with his plant-based diet and reversed the disease in all the patients that complied with the diet, documenting the results in his book, “Prevent and Reverse Heart Disease.” His work was also featured in a documentary entitled, “Forks Over Knives.” I was so excited with Dr. Esselstyn’s work that I read his book, watched the documentary and immediately started my plant-based diet to see what would happen to my cholesterol. I stopped eating chicken, turkey, pork, milk, and even fish. I gave up my bacon egg and cheese biscuits, my All Star breakfast at Waffle House and my baby back ribs!! My wife and some friends thought I was crazy! But I had to see if it would work for me, so I was strict and didn’t make any exceptions. I changed from skim milk to almond milk and even stopped putting cream in my coffee. I got my answer a couple months later on September 26th after I was on my hereditary and there is nothing you can do about it!” I’ve heard that dozens of times, but for some reason I refused to believe it.

new diet for 2 months. My doctor called me with my results and the first thing he said was that there must have been an error in my blood work and I should get re-tested. I asked, “What did you find?”

While searching the Internet, I found a lecture on YouTube by Caldwell Esselstyn, MD. He opened with the phrase, “Coronary artery disease is a toothless paper tiger that need never exist and if it does exist it need never progress, it is a food borne illness”. I couldn’t believe my ears. A medical doc-

VegWorld Magazine

He said in June my total cholesterol was 240 and in just a few months, it dropped to 132, so one of those numbers is probably wrong! I told him that is exactly what I expected and I explained what I did. He said he had never seen that before. Here are my results:

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THE DOCTOR WHO CHANGED MY LIFE

June 21, 2011

September 26, 2011

Percent change

HDL Cholesterol (Good)

170 48

54% decrease

3.54

1.95

45% decrease

LDL Cholesterol (Bad)

LDL/HDL Ratio Total Cholesterol Triglycerides

240 109

You might be thinking that a plant-based diet is boring, bland with no flavor but, nothing is further from the truth, the food is delicious! I regularly eat brown rice, all kinds of beans, peppers, onions, corn, sweet potatoes, a wide variety of green leafy vegetables, fruits, lentils, whole grain pasta, vegan pancakes and the list goes on. I thought I would be giving up delicious food for bland food, but that is just not the case at all. I usually don’t season with salt, but most other seasonings are fine. I almost never use sugar, never use oil or butter, and drink water and tea. I do have an occasional cocktail, but I don’t drink any soda and rarely drink processed fruit juices. The main objective is to avoid processed foods and eat foods that look like they did when they were grown. That means eat corn, not corn chips; potatoes not French fries or potato chips, olives but not olive oil. Many people think that olive oil is healthy, but that is completely wrong. Oils, even extra virgin olive oil, are the most concentrated form of fat on the planet. Every gram of oil contains nine calories, which is higher than any other food. Most of my food comes from the produce section. There are tons of delicious plant based recipes that you have to taste to believe. Today my attention is on sharing what I have learned with others who are interested in getting off medication or people who would like to prevent themselves from getting on it in the first place. One of my friends at work is diabetic and his cholesterol was at 230 when his doctor prescribed

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132 71

17% decrease 45% decrease 34% decrease

Lipitor for him. He had not yet filled the prescription when he and I had lunch together. I told him my story. I also told him that he could control his cholesterol with diet if he wanted to. He decided to give it a try and in a few months, his cholesterol went from 230 down to 160 and he never filled that prescription. His doctor couldn’t believe it and told him if you keep eating like that, you won’t need Lipitor! But not only did his cholesterol drop, but he lost 15 pounds, he is taking one-third less Insulin for his diabetes and his wife followed his lead and she lost 10 pounds too! He has been eating this way for almost a year now and has no plans to go back. Another buddy of mine at work had cholesterol level of 220, he followed my recommendations and has lowered his cholesterol to 185, he lost 20 pounds and he told me that all his adult life, his blood pressure was 140 over 80 and now it is 110 over 68. He has been eating this way for over a year now and is very happy. A friend of mine who works at one of our Mexico offices is another interesting case. He was overweight, his cholesterol was 214, and his father died of a heart attack when he was 53. I was afraid that he was going down the same path as his dad. After we had several conversations, he changed his diet and in four months, he lost 27 pounds and his cholesterol dropped to 154.

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THE DOCTOR WHO CHANGED MY LIFE

Eating a plant based diet not only helps to prevent you from getting a heart attack, it also can help prevent strokes, colon cancer, prostate cancer, erectile dysfunction, dementia, acid reflux, constipation, obesity, low energy levels and more. These illnesses are what many call, “Western Diseases,” brought on by the Western Diet. In rural China, parts of India, Japan and Africa, people don’t eat large amounts of animal products, processed foods and sugary soft drinks and they are less likely to get these diseases. Did you know that in the world ranking on longevity that the US ranks 27th? Clearly we can learn a few things! It is true that your genes play a role in your health. But a plant-based diet trumps heredity most of the time. Here is a high level overview of how this works. The clogging of the arteries causes coronary artery disease, which is called atherosclerosis. So if you can prevent atherosclerosis, you can prevent heart attacks. Atherosclerosis is formed when a thin lining inside your arteries called the endothelium gets damaged. The standard American diet of cheese burgers, pizza, soda, hot dogs, chicken, steak, butter, oil, bacon, eggs and so on, increases LDL (bad cholesterol) and makes the endothelium “sticky.” The sticky endothelium allows LDL to get inside the walls of the arteries and swells forming plaque, which is the beginning of atherosclerosis. As you continue to eat animal proteins high in saturated fat, the swelling in the walls of the arteries continues until one of two things happen. Either the swelling grows until the artery is blocked or, what happens more frequently, the inner lining of the artery thins out until eventually the force of blood flowing over the thinned out artery wall ruptures the plaque and clogs the artery. If the blocked artery is to the heart, it’s a heart attack. If the blocked artery is in the brain, it’s a stroke. But here is the good news. If you stop eating foods that damage the endothelium and start eatVegWorld Magazine

ing foods that promote a healthy endothelium, the damage is quickly reversed! That is why all the people above improved so quickly and so can YOU! The picture below on the left shows an artery damaged by the typical American diet. The picture on the right shows the same artery, which is completely healed after eating a plant based diet. This is clear undisputed reversal of heart disease and there is no medical procedure that can do this, NONE. The only way to reverse heart disease is to eat in a way that heals and strengthens the endothelium and don’t eat in a way that destroys it. Why does this happen? It’s the way our bodies are designed. We are capable of consuming both plants and animals but our digestive system is much closer to an herbivore than a carnivore. The intestinal track of carnivores is about 3 times the length of their body, which gets the waste out of their body quickly. The intestinal track of herbivores and humans is 10 to 12 times the length of their body so when we eat meat it stays in our body much longer than it stays in a carnivore’s body. Secondly, the acid strength in the stomach of carnivores is up to 20 times stronger than the acid strength in the stomach of herbivores and humans. When a carnivore eats meat, the stronger acid breaks down the meat much faster. Most importantly, carnivores do not get atherosclerosis or heart attacks. But if you feed an herbivore animal flesh, it will almost always get atherosclerosis. Issue 32 - February 2016 |

THE DOCTOR WHO CHANGED MY LIFE

Since humans are omnivores we are in between. Some of us develop atherosclerosis and some of us don’t. But if we bombard our system with animal protein at every meal three times a day all of our life, we are putting ourselves in grave danger. In fact, most of us have atherosclerosis right now, but we just don’t know it because you don’t develop any symptoms until the artery is over 70% blocked. We know this to be true because when autopsies were done on our young American service men that lost their lives, atherosclerosis was found in many of them. Eating a plant based diet not only helps to prevent you from getting a heart attack, it also can help prevent strokes, colon cancer, prostate cancer, erectile dysfunction, dementia, acid reflux, constipation, obesity, low energy levels and more. These illnesses are what many call, “Western Diseases,”

brought on by the Western Diet. In rural China, parts of India, Japan and Africa, people don’t eat large amounts of animal products, processed foods and sugary soft drinks and they are less likely to get these diseases. Did you know that in the world ranking on longevity that the US ranks 27th? Clearly we can learn a few things! It is true that your genes play a role in your health. But a plant-based diet trumps heredity most of the time.

If your life was changed by a special doctor whose message resonated with you, please share your story by sending it to editor@vegworldmag.com

I had the pleasure of meeting Dr. Esselstyn at a conference where he was speaking. He is truly changing lives!

VegWorld Magazine

Issue 32 - February 2016 |

CARDIOLOGY HEROES

PLANT-BASED CARDIOLOGISTS

HEALING OUR BROKEN HEARTS

e’ve all heard the grim statistics. According to the Centers for Disease Control (CDC) more than 24 million people in America have heart disease. When numbers reach epidemic proportions of this magnitude, it is almost impossible to wrap our minds around them.

Here are a few more incomprehensible statistics from the CDC:

• Every year about 735,000 Americans have a heart attack. • Heart disease costs our nation $32 billion dollars per year. A health crisis by any standards. No wonder we can become inured to the bleak reality of what these numbers really mean – except when they hit home and we become the statistic. Unfortunately, for most of us, heart disease, the leading killer of both men and women, is hitting home way too often and with too much devastation to bear.

• About 610,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths. • Coronary heart disease is the most common type of heart disease, killing over 370,000 people annually. VegWorld Magazine

Numbers alone can never convey the impact heart disease has on our society, our lives, our families. But, when someone we love lies gasping for breath and in pain, the numbers fade away and all that is

Issue 32 - February 2016 |

CARDIOLOGY HEROES

left is the true picture of this killer. Close up and

killer. We can triumph over it. To these modern day

personal, most of us have seen the effects of heart

heroes who have had the courage to speak out

disease in a way we are able to understand only

against the medical community’s myopic treatment

too well. People who were once strong, virile and

approach - which addresses only the symptoms of

productive become shadows of their former selves.

heart disease – and to offer us another choice - we

Wives lose their beloved husbands. Children lose

owe a profound debt of gratitude.

their cherished parents. Years of life are stolen out from under us. Suddenly, the statistics have a face and a name. The face is that of our fathers, our sis-

And we owe them this gratitude…from our hearts.

ters, our dear friends and even our children. And its name is heart disease. Anyone who has ever been touched by this cruel disease is left, literally and figuratively, brokenhearted. There are, however, a small group of doctors who are doing something astonishing. They are showing us how to fight back with the simplest, yet most profound weapon there is. For the countless numbers of patients whose lives they have rescued, heart disease has released its deadly grip. These individuals are not just doctors, they are educators – and they are teaching us how to overcome the terrifying hold heart disease has had on our lives by attacking the cause of the disease process itself with the best medicine there is – plantbased nutrition. Skillfully guiding their patients through this vital lifestyle change, the results these plant-based doctors are achieving are nothing short of miraculous. Patients who have suffered for years are finding relief from their painful symptoms and rediscovering joy, health and a new lease on life.

DR. CALDWELL B. ESSELSTYN

pearheading the ranks of this unconventional, non-invasive approach to treating heart disease is Dr. Caldwell B. Esselstyn. A mem-

ber of the Cleveland Clinic since 1968 and author of over 150 scientific publications, Dr. Esselstyn’s message to us is as simple as it is revolutionary: “Coronary heart disease is a benign food-borne illness which need never exist or progress.” A bold statement – and almost inconceivable considering the alarming toll this disease takes on our population every single day. Yet, Dr. Esselstyn stands by his groundbreaking assertion that “Eating plant-based

Here are four of the groundbreaking doctors who

can make you heart attack proof.”

have stepped outside the conventional surgical and pharmaceutical approach to heart disease – and

And he’s got the scientific proof to back it up. With

whose success demonstrates that we can do more

strict adherence to Dr. Esselstyn’s plant-based di-

than simply patch up and manage this dreaded VegWorld Magazine

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CARDIOLOGY HEROES

etary program, patient angiograms clearly show actual reversal of heart disease. Those who have been sent home to die not only live - but thrive on Dr. Esselstyn’s nutritional therapy. “For those who are very sick,” says Dr. Esselstyn, “it is the most effective treatment option–far less dangerous and more effective than invasive surgical procedures such as stents and bypass (except in acute emergencies), and much more effective than drugs alone.” With all the high-tech gadgetry and expensive machinery available to cardiologists today, Dr. Esselstyn’s message sounds too simplistic to be believed. Yet, decades of research into how to prevent and reverse heart disease led Dr. Esselstyn, in 2007, to publish a book on just this subject. Prevent and Reverse Heart Disease - The Revolutionary, Scientifically Proven, Nutrition-Based Cure makes a strong case for using food, rather than pharmaceutical and surgical interventions, as the first line of attack against heart disease. Although it may be hard for some patients to stick to the 100% compliance Dr. Esselstyn demands of his patients, he remains emphatic that total commitment to his program is the best way for them to achieve results. Within as few as 30 days for some, the power of a plant-based diet begins to kick in and patients start experiencing relief from chest pains and shortness of breath. Most begin feeling so much better that they never look back to the Standard American Diet again. Simply stated, Dr. Esselstyn’s program is as follows: No oil, No animal products of any kind, No fatty foods, No processed foods and No. Cheating. Ever! Sound extreme? As Dr. Esselstyn is quick to point out, so is sawing your chest open to save your life. (There are very few effective comebacks to that rejoinder.)

But, it doesn’t end there. “I don’t think that medicine has ever before had anything in its toolbox that is so powerful in its ability to fight 75 – 80 percent of chronic illness, not only heart disease, but strokes, dementia, diabetes, obesity, MS and the list goes on and on,” asserts Dr. Esselstyn. He has been fighting hard for decades to take cardiology in this new direction – one that addresses the root cause behind this condition, rather than focusing on the presenting symptoms. “All that money that the health care industry spends on health care could instead be spent on education and infrastructure instead of on stents and bypasses that have nothing to do with the cause of the illness.” Thank you for your pioneering work, Dr. Esselstyn – from our hearts.

DR. ROBERT J. OSTFELD

nother strong proponent of plant-based nutrition for the treatment of heart disease is cardiologist Robert Ostfeld, M.D., MSc.

Dr. Ostfeld is the founder and director of the Cardiac Wellness Program at Montefiore Hospital in the Bronx. He earned his MD at Yale and his MSc in epidemiology at Harvard, and he is an associate professor of clinical medicine at the Albert Einstein

VegWorld Magazine

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CARDIOLOGY HEROES

College of Medicine. “Outside of an emergency medical condition that requires an urgent intervention, says Dr. Ostfeld, “I have never seen anything come close to providing the breadth and depth of benefits that this lifestyle offers.” He frequently encourages his cardiology patients to view the documentary film “Forks Over Knives” to help educate them about how a plantbased diet can dramatically improve their lives. “The key to health, it seems, lies at the end of your fork,” writes Dr. Ostfeld on the Forks Over Knives website (Forks Over Knives/Dr. Robert Ostfeld) where he is frequent contributor. Facing years of pain, drugs and repeated surgical interventions, patients are listening closely to Dr. Ostfeld’s counsel. When they do follow his advice, their recoveries are striking. They rejoice, knowing that they have found a way to take charge of their health. Some are so happy that they greet him with tears of joy in their eyes when they come in for their checkups. “That never happens after I write someone a prescription for cholesterol-lowering medication!” laughs Dr. Ostfeld. As a plant-based cardiologist, Dr. Ostfeld gets to see his patients get well – and it’s not all about their hearts. Patients report many other unexpected benefits from this lifestyle including clearer thinking, increased energy, better complexions, better sleep, fewer colds and improved erectile function.

DR. BAXTER MONTGOMERY

ain Street of Houston, Texas is an unlikely location for a health and wellness center focusing on plant-based nutrition. Headed up by cardiologist Baxter Montgomery and located in the very epicenter of America’s love affair with fatty meats and smoked barbeques, The Montgomery Heart and Wellness facility has taken on the daunting task of challenging long-held beliefs and cherished traditions about the role of meat in their patients’ diets. Dr. Montgomery and his team have a goal – to touch as many lives as possible with the “invaluable knowledge of a new, more effective approach to health and wellness.” This means educating, demonstrating and closely monitoring their patients’ progress with the aim of safely getting them off their medication merry-go-rounds and onto plantbased nutritional programs.

As the plants work their magic, it becomes a win/ win situation for both doctor and patient.

And it is working.

“Frankly, I have fallen in love with being a physician

“We see the reversal of heart disease almost daily in our practice,” says cardiologist Baxter Montgomery. “We have a detailed prescription of plant-based nutrition for our patients with heart disease. We use a special food classification system to ensure

all over again,” says Dr. Ostfeld.

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CARDIOLOGY HEROES

that our patients are not eating vegan junk food but are consuming a nutrient-dense plant-based food regimen that has an optimal therapeutic effect. A paradigm shift in healthcare is taking place at this facility.” Surgical interventions as the primary protocols against heart disease are being replaced with an emphasis on removing unnatural foods from the patients’ diets and replacing them with natural plant-based options to reverse illness. The facility has an on-site restaurant and nutrition center, The Garden Kitchen, which provides carryout and delivered meals, expertly prepared by plant-based chefs and designed by Dr. Montgomery, himself, and his staff of on-site nutritionists. “There are a number of significant differences between traditional treatment of heart disease and our approach. Most important is the fact that the approach we use has virtually no side effects,” says Dr. Montgomery. “Each day, your nutritional choices can either contribute to your chronic illness or help to heal your body from within.” At Montgomery Health and Wellness, patients are being given the knowledge and guidance they need to make that life-saving choice.

”Surgical interventions as the primary protocols against heart disease are being replaced with an emphasis on removing unnatural foods from the patients’ diets and replacing them with natural plantbased options” VegWorld Magazine

DR. JOEL K. KAHN

r. Joel Kahn, aka “America’s Holistic Health Doc” not only runs the Michigan-based Kahn Center for Cardiac Longevity but has partnered with family members to open Green Space, the first gourmet plant-based restaurant with a no oil menu. First in his medical class at University of Michigan, first in his residency program for clinics and research, Dr. Kahn takes his place among this pioneering group of cardiologists who are among the first to stand up and say that we must attack heart disease at its root cause and use all modalities to stop and reverse it. “You DO not HAVE to suffer a heart attack,” emphatically states Dr. Kahn. The roots of Dr. Kahn’s belief in plant-based nutrition go way back. “I saw three stars and followed them...tempeh, seitan and broccoli sprouts. I have been vegetarian since undergrad freshman year 1977, vegan since 1987. The book Diet for A New America and the stellar research of Dr Ornish influenced me. The fact that vegans smell better also influenced me.” “Most doctors simply do not know and do not

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CARDIOLOGY HEROES

believe in plant-based nutrition and it’s a shame,” says Dr. Kahn. Does he see these fundamental differences in cardiology’s approach to heart disease changing? “Slow and steady progress is being made,” he observes. “A few systems like Kaiser Permanente have promoted system-wide plant-based nutrition as an option. There are more and more conferences on the topic, however, mainly plantbased doctors attend.” Dr. Kahn looks forward to the day that leaders in the medical and hospital communities recognize that they should offer and teach healthy nutrition to their patients, guests and staff to reduce health care costs and suffering. “Then,” says Dr. Kahn, “the lion will lie down with the lamb. We could be so much further ahead with support of plant-based disease prevention and reversal,” Dr. Kahn states. In the meantime, however, it is clear that Dr. Kahn’s passionate message is getting through to people – and in record numbers. “GreenSpace is crushing it,” reports Dr. Kahn. “It’s busy Tuesday to Saturday, sometimes with one to one and a half hour waits. The bar scene is great. People are loving the nonGMO plant-pure menu.” Good health has never tasted so delicious. Perhaps, thanks to Dr. Kahn’s good work, lions and lambs may be lying down together sooner than anyone would have thought possible. None of us gets to choose whether or not we will die, but we do get to figure out how we want to live. These four doctors and so many others are stepping out of the medical mainstream and showing us something we have never seen before. Slowly, the public is becoming aware that when it comes to heart disease and other chronic conditions, there is another choice – one we have never been introduced to. For too many of us,

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it is a choice that could have saved the lives of people we loved, had we only known in time. To get this critical information out to the public, these doctors have sometimes risked their livelihoods and withstood censure from their peers in the medical community who are often dismissive of such a heavy emphasis and priority being placed on nutrition. But, now a different message is getting through and it is a message that asks us – not the doctors – to decide what the rest of our lives will look like. It is a message that challenges us to take full responsibility for ourselves – and gives us the tools to do so, if we will only listen. How do we want our later years to look? Where do we want to spend the time we have allotted to us? Do we want our futures to be happy, active, healthy and fulfilled – or do we want to be shackled to a medical system and suffer the debilitating side-effects of relentless surgical and pharmaceutical interventions in our final years? Thanks to the hard work and dedication of these pioneering doctors, we finally know something that we never knew before. With that knowledge comes a choice. It is a choice that places us firmly at the helm of our own health destinies, if we decide to follow their advice. It is a choice that puts us in charge of our own futures, if we agree to assume that power. It is a choice that takes commitment and perseverance and it is a choice that is ours alone to make. These doctors are devoting their lives to helping us choose wisely. And they are doing this by showing us - in the simplest, yet most revolutionary way imaginable - how to heal our broken hearts.

Co-authored by Andrea Denton and Lori Fryd

Issue 32 - February 2016 |

IMAGINE

THE DAY WHEN ALL ANIMALS ARE FREE TO BE.

Working together, itâ&#x20AC;&#x2122;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. VegWorld Magazine

Join us. MercyForAnimals.org Issue 32 - February 2016 |

VEGAN CHOCOLATE TASTING TOUR

VEGAN CHOCOLATES

TAKE THE CAKE PANELISTS TASTE AND TELL

by Robin Tierney

ne good thing about tasting panel parties is that verdicts aren’t subject to the tastes of one tongue, which are as different as snowflakes. The other is that I don’t have to do all of the eating. That’s also the bad thing when the panelists eat all of the samples.

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But with Valentine’s Day around the corner, I was filled with oxytocin, the hormone of love, and more than enough sweets anyway. So I focused on compiling the results of tasting parties that each critiqued various brands of vegan chocolates. Here are the verdicts.

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VEGAN CHOCOLATE

PANEL #1: DAYTONA BEACH VEGETARIAN SOCIETY’S ANNUAL VEGAN BBQ The enthusiastic panelists had first indulged in a variety of dishes and drinks, so the variable of being famished was side-stepped.

Amore di Mona Website: http://www.amoredimona.com Based in: Louisville KY.

Flavor: Chocolate “I would like this every day. Creamy and just the right sweetness.” “It has become one with my palate.” “Creamy with good taste and consistency.”

Passion profile: Sensuous. Who they are: A collective of nutrition-focused food artisans and health care providers inspired by families and friends, some with food allergies, diabetes, gluten intolerance. Amore di Mona contributes some proceeds to nonprofits that include the Humane Society of the United States.

Flavor: Caramela (caramel enrobed in silken dark chocolate) “I’m not a caramel fan but I like this!” “A good fruity flavor.” “Oh baby this is my new favorite!”

Mission: Create masterpiece, allergen-free, low glycemic vegan chocolates using ingredients that while essential for some, are enjoyable by all. Ingredients include fair trade chocolate. organic Dutch and Belgian cocoa butter and solids and Madhava agave nectar

Flavor: Coffee “Strong good coffee flavor; coffee nibs add crunch.” “A power punch, wow!” “A party in the mouth.”

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VEGAN CHOCOLATE

Rescue Chocolate

“the sweetest way to save a life.” Net profits are donated to animal rescues around the country. The wrappers address fixable issues and solutions such as spay and neuter and adopt, don’t buy. The ethos impressed testers. Tasty ingredients include figs, cranberries, almonds, spices. Mission: Sweet ways to help save rescue animals’ lives.

Website: http://www.rescuechocolate.com Based in: Brooklyn, NY. Passion profile: Playful. Who they are: Rescue Chocolate bills itself as

Flavor: Mission Feral Fig “The dried cranberries moderated the sweetness.” “A voluptuous mouthful.” “The fruit and nuts add texture and crunch, and not too sweet.” “Omigod, so good!” Flavor: Forever Mocha “So good I ate the whole bar while other panelists were tasting other chocolates. Sorry!”

Rose City Chocolates Website: https://www.rosecitychocolates.com Based in: Martinsburg, WV. Passion profile: Romantic. Who they are: In 2011, these artisans introduced new vegan lines including Truffles Genevieve, caramels and Puppy Paws. Ingredients free of animal products and bone-char; only beet sugar is used. Examples: acai berry, green tea, fruit, pomegranate, peach ginger. Mission: Make the best Belgian-style confections.

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Flavor: Truffle sampler “This berry one has an excellent, rich texture.” “Such a distinct fruit flavor, smooth...it’s crazy awesomeness.” “Oh wow, this raspberry-ness is honking awesome.” Flavor: Vegan chocolate sampler Facing the assorted gems -- coconut cream, cointreau, cherry cordial, hazelnut galette, pistachio, lemon and marzipan -- panelists grabbed what “spoke” to them. Lighter than the truffles but wholly satisfying.

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VEGAN CHOCOLATE

PANEL #2: KALE CAFE AND JUICE BAR IN DAYTONA BEACH, FLORIDA Taza Chocolate Website: http://www.tazachocolate.com Passion profile: Hot-cha-cha! Based in: Somerville, Mass. Who they are: Masters of stone ground chocolate. Taza founder Alex Whitmore discovered this historic delicacy while traveling in Mexico. He apprenticed under a molinero in Oaxaca, learned how to hand-carve granite mill stones, created new recipes and pioneered a third-party certified Direct Trade Cacao Certification program that respects workers and the environment. Ingredients include chipotle, Guajillo chile, cinnamon, orange, salted almond, coffee, vanilla. Mission: Minimally processed chocolate with bold flavor and texture. Flavor: Raspberry Nib Crunch “Nestle’s Crunch all grown up, bedazzled with fruit and nibs.” “Lighter than I expected.” “Good for people who like sweets, but not too sweet.” Flavor: Coco Besos Coconut 70% dark stone ground “True grit!” “A surprise pairing with coconut.” Flavor: Cinnamon 50% dark “Ummmmm!” “The grittiness is fun; the sensation unfolds.” Flavor: Toffee “Can I have another?!?”

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VEGAN CHOCOLATE

Lagusta’s Luscious Website: http://www.lagustasluscious.com Based in: New Paltz, NY.

Flavor: Ginger Nibby “Super chunky bar for ginger lovers!” “I taste hints of vanilla and cardamom.” “Mysterious!”

Passion profile: Sexy-edgy. Who they are: Founded 2003 by a passionate vegan chef, Lagusta’s combines a commitment to social justice, environmentalism and animal rights with love of bold flavors and artisan chocolatier techniques. 100% fair trade, completely vegan business committed to sustainability. “We believe animals are on the planet to live their lives. Their lives are theirs.” Barks, bars and truffles are made by hand with fresh organic ingredients from small producers—fruit, nuts, fresh-ground spices, homegrown herbs.

Flavor: Maple Honeycomb The honeycomb refers to the unique architectural texture, which is made using dark maple syrup. “Intriguing!” “Loved the exterior.” Flavors: Rosemary sea salt, thyme-preserved lemon and apple caramel. Tasters noted the clarity and genius of these 3 unexpected flavors. One lemon-lover raved about the lemon, while other tasters quickly moved on. “The rosemary will pair beautifully with a French Bordeaux.”

Mission: Heartbreakingly delicious artisanal chocolates, ethically made.

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VEGAN CHOCOLATE

#3: MY DINING ROOM

Araya Artisan Chocolate Website: http://www.arayachocolate.com Based in: Houston. Passion profile: Ahhhhhhh. Who they are: A family business that handcrafts confections using French and Belgian techniques, premium single-origin chocolate from their home country, Venezuela, and fine, natural ingredients from around the world -- including spices, nuts, fruits and liquors. They source from Chocolates El Rey, which uses fair trade cacao from small farms that manage soil sustainably without chemical pesticides or fertilizers. No preservatives or artificial flavors. Mission: Create intense gastronomic experiences.

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Flavor: Blueberry and cardamom “I love that it’s topped with a tiny dried blueberry!” “Fabulous texture.” “Bite-size heaven.” Flavor: Acai pomegranate Details: pate de fruit meets a fragrant dark ganache made with pomegranate juice. “So much good stuff going on.” Flavor: Orange marzipan Details: tender almond marzipan with minced candied orange peel and Grand Marnier in dark chocolate couverture. “I don’t care for orange with chocolate, or marzipan, but I love this!” “So delicate, the perfect hint of chewiness.” Flavor: Bourbon and cherry Details: fresh cherries mixed with Jim Beam’s Red Stag Bourbon, blended with a dark Venezuela ganache. “Perfection.” “Give me another. Now!” “Drunk in love.” Issue 32 - February 2016 |

VEGAN CHOCOLATE

Dear Coco Website: http://www.dearcoco.com Based in: Bethesda, MD. Passion profile: Worldly. Who they are: Rachelle Dalva Ferneau, a pastry chef turned chocolatier, specializes in dairy-free, gluten-free and kosher sweets. Her passion for vegan chocolate, global cuisines and travel led to Dear Coco, made fresh in small batches from premium fair trade Belgian dark chocolate (100% sustainably cultivated cocoa beans sourced directly from West Africa cooperatives), exotic salts, herbs, teas, coffees, fruits, flowers, roasted nuts, seeds and spices from around the world. Mission: An adventure in every bite. Variety: Toffee Chocolate Bars Their award-winning Shanghai is “a yin yang balance achieved by blending crunchy caramelized Chinese Five Spice toffee infused with China Tung Hing cassia cinnamon, powdered star anise, anise seed, China No. 1 ginger and ground cloves with nutty roasted sesame seeds, smooth dark chocolate and sea salt.” The pepita-studded Oaxaca Toffee had a perfect level of heat.

Wait, there’s more

Variety: Hot Chocolate Spoons Stir into 8 oz. of hot liquid. Flavors include Polar peppermint covered marshmallow and German gingersnap covered marshmallow. “Brilliant!” “Great treat for a cold night.”

We’ll be reporting on other vegan and veganfriendly chocolatiers in the future, including artisans like Guatemala-based Diego Chocolates, which is formulating a new 100% plant-based variety. But clearly, you don’t have to wait to indulge this Valentine’s Day.

About the Author Robin Tierney is an award-winning writer who seeks out vegan fare on her world travels. Reach her at travelveg@live.com

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Issue 32 - February 2016 |

MEDICINE

DOCTOR SPOTLIGHT!

GETTING TO THE HEART

OF THE MATTER by Robin D. Everson

oungest of five children born and raised in Compton, California, Dr. Columbus Batiste is the exception to the rule of those growing up in the inner city of Los Angeles. His parents did everything they could to make sure that their children had the best opportunities available including sending all five of them to private school from kindergarten through college. His father was an entrepreneur, who during his life, owned a health food store, a pre-school, a travel agency and did odd jobs like painting house numbers on street curbs.

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Batisteâ&#x20AC;&#x2122;s parents instilled the value of education with their children. Batiste loved science. He had asthma as a child and spent a fair amount of time at his pediatricianâ&#x20AC;&#x2122;s office, which led him to decide to pursue medicine. He graduated, completed his residency in internal medicine and general cardiology fellowship training at Loma Linda University Medical School/Center and an additional fellowship at the Kaiser Sunset UCLA Interventional Cardiology program.

Issue 32 - February 2016 |

MEDICINE

Watching his father pass away from the debilitative effects of type 2 diabetes spurred Batiste to pursue the connection between nutrition and reversing chronic diseases. The first books Batiste read were Dr. Caldwell Esselstyn’s “Prevent & Reverse Heart Disease” and “Spectrum” by Dean Ornish. As a doctor, Batiste felt his medical education and training of 11 years had failed him to effectively help his father. “My board certifications and contacts did not help my father during his time of need,” said Batiste. He wanted to make sure that his patients and family knew of the life changing power of plants to heal the body. “How do I go about changing my practice and sharing this information without being ostracized from the medical community and being labeled as someone who is not practicing the current general standard of care?” He went looking for answers. Batiste met Chef AJ and attended one of her cooking classes and a Healthy Taste of LA conference. Within a few months, Batiste was talking to his patients about a lifestyle change. Many of his patients took his advice and saw miraculous changes in their health. News of Batiste’s patients’ health improvements traveled and he received calls of encouragement from Dr. Esselstyn and Dr. Hans Diehl. Batiste and an associate visited the Cleveland Clinic, attended an all-day immersion conference, and cooking class held by Dr. Esselstyn and his wife, Ann. Batiste considers himself an introvert and created the moniker “Healthy Heart Doc.” After creating a Healthy Heart Doc Facebook Page to serve as community support for lifestyle changers, Batiste started giving talks to various groups including the American Heart Association – Go Red for Women campaign and several local organizations. Batiste

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said, “My goal is to intervene before you have a heart attack and before you have to have a stent put in.” Batiste was also giving classes on plant-based nutrition. In his classes, Batiste saw doctors, nurses, physical therapists and pharmacists show up. He counsels patients on nutrition and deals in an integrative approach to help people understand the power of plants to affect their health. “If your goal is to lose weight, there are plenty of diets that can help you do that but, if you want health, there is only one way to attain that. The biggest enemy is the Standard American Diet. Don’t get caught up in the names of the diets – vegetarian, vegan, Mediterranean and Paleo but, if you are looking for something that will change your health,

Issue 32 - February 2016 |

what has been shown through the medical evidence is that a whole foods, plant-based diet is the best to improve your health,” said Batiste. “I tell my patients, I do not get paid more money for you to listen to me. Plant-based nutrition is a central piece, and it is supported by activity, exercise, rest, stress reduction, and water intake. These are key elements to good health. According to research compiled by the American College of Cardiology, stress can contribute up to 30% of cardiovascular events.” said Batiste. Every month Batiste gives a lecture and conducts a cooking class for his patients on the power of a whole foods, plant-based diet to teach them with the skills necessary to improve their life. His classes teach a no salt, no oil, and no sugar (SOS) approach to health. Batiste admitted that he once was a vegetarian who was a sweetaholic. “I loved desserts and ice cream was my ‘thing’,” said Batiste, who has been an SOS vegan for seven years. Batiste does not limit himself to talking only to patients and those with potential health problems. When talking to children about food choices Batiste asks “Are you feeding the good guys or the bad guys?” This is about feeding disease or creating armor against disease. “Beyond any ethnic group, Americans and especially Mothers lead the charge in the health of their family. My mother eats a whole foods, plant-based diet and at 80, she is very active. The answer to the health care crisis in America is a whole foods, plant-based diet – it is not politicians, the Affordable Care Act, physicians or hospitals. Whether or not someone moves to that quickly or slowly, he or she just needs to move towards it – meaning adopting a whole foods, plant-based diet,” said Batiste.

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Issue 32 - February 2016 |

MEDICINE

ELIMINATING 90% OF

HEART DISEASE RISK PREVENTING AND TREATING CHRONIC DISEASES SUCH AS HEART DISEASE, DIABETES, AND STROKE WITH DIET AND LIFESTYLE CHANGES IS NOT JUST SAFER BUT MAY BE DRAMATICALLY MORE EFFECTIVE. by Dr. Michael Greger

edical myths and dogmas die-hard. Researchers creating a new body of knowledge for prevention and control of heart disease had to disprove and displace a bunch of doozies, like we used to think that heart disease was just an inevitable consequence of aging, or that cholesterol and blood pressure just naturally go up as we age. All these are now bygone notions, refuted by massive data, but other long-standing myths and dogmas about our #1 killer epidemic persist, for example this notion that major risk factors like cholesterol account for a minority of risk and that many people have heart attacks with no risk factors, so itâ&#x20AC;&#x2122;s just kind of a crap shoot - not much you can do about it.

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MEDICINE

There are rare genetic conditions that give people high cholesterol no matter what they eat, but such genetic defects occur in no more than 1 in 200 people. This means, of course, that most persons with atherosclerosis acquire it by what they put in their mouth. The INTERHEART study showed that for men and women, old and young, and in all areas of the world, 9 potentially modifiable factors like diet, exercise and smoking, accounted for >90% of the proportion of the risk of having a heart attack. And this has been confirmed in prospective studies. Follow men over time and those making healthy lifestyle choices are associated with a 90% drop in risk. Same with women, 92% of the risk gone. Same with diabetes—91% of cases could be contributed to bad habits and behaviors. And the same healthy lifestyle, which includes not smoking, eating a healthy diet, exercising, and maintaining an optimal body weight, may reduce the risk of multiple chronic diseases—not just heart disease and diabetes but stroke as well. Up to 80% of strokes are avoidable with simple lifestyle changes.

How does this all compare to drugs? Why change our diet, lose weight, start exercising if we can just pop some pills? Pharmacological therapies, including cholesterol lowering statin drugs and blood pressure pills typically only reduce cardiovascular disease risk not by 90% but only by 20% to 30%. So even on drugs, 70% to 80% of heart attacks still occur. One of the great things about this study, the Harvard Health Professional’s Follow-up, is that they also looked at the effect of lifestyle changes on people already on medications. Even those on cholesterol and blood pressure lowering drugs may be able to get a further 78% drop in risk by eating and living healthfully. So the choice isn’t diet or drugs. Cardiovascular medications should be used as an adjunct to, not just a replacement for, healthy lifestyle practices. It takes time for new science to trickle down into mainstream medical practice. The practice of cardiology and medicine in general may correspond, on average, to what was being published 10 or 20 years before. So it’s important to know if our doctors are still stuck back practicing 20th century medicine.

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 a 501c3 nonprofit charity.

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POWER OF MOTION

SITTING: THE HIDDEN VILLAIN

OF MODERN LIVING (PART II) by John Pierre

n Part I of this series, I outlined why sitting was so detrimental to our health, energy, and wellbeing. In this article, I’ll focus on solutions that can help counter our sitting lifestyles. We know that our body is dependent on continual motion for overall health and that sitting in a chair forces us into immobility, creating a host of problems. So the overriding goal should be to avoid chair sitting as much as we can. Here are a few strategies that can make that happen: • Let’s start being “doers” again instead of merely “viewers.” When did sitting on the sidelines of life’s fun activities become the norm? If you love watching sports, chances are great that you may VegWorld Magazine

enjoy participating in them too. Who said you had to be a professional or highly-skilled player? Anyone can engage in a sport simply for the joy of it. Look into various leagues or clubs in your area that may be seeking new players who are enthusiastic and committed for the fun of the game. If you can’t find them, how about starting one yourself? Instead of spending time watching your favorite sports teams with your friends or kids, how about also playing those sports with them in the fresh air and sunshine? The physical, psychological, and emotional benefits of “doing” sports versus “viewing” them are endless. • Can’t imagine missing your favorite television shows but still want to fit in some movement into your day? No problem. How about placIssue 32 - February 2016 |

POWER OF MOTION

ing a yoga mat on the floor next to your couch while you watch TV? You can practice some light stretching or simply sit cross-legged on the mat. Sitting in this position naturally rolls your pelvis forward, helping maintain the normal curvature of your spine. You may be surprised at just how much additional energy you gain from incorporating this practice. Learning to sit on the floor, even for a few minutes every day, adds up during the week. New habits like these can increase your flexibility, energy level, and improve your moods, all while enjoying your favorite shows. You’ll never think of yourself as a “couch potato” again. • Consider investing in a stand-up desk. Stand-up desks are gaining popularity in many workplaces. Standing burns 3 times as many calories compared to sitting. There are also desks with integrated treadmills that allow you to walk at a slow but steady pace while working. A great company to check out is the rebel desk at

https://www.rebeldesk.com/. If investing in a standup-desk is not an option, consider modifying your existing desk with solid wooden bed raisers to raise it up. • Do you enjoy throwing a party or gathering? Don’t forget to invite the movement. Make space for guests who like to dance and provide music so people can engage in some fun motions. Entertaining outside? Include hula-hoops, balls, and other motion engaging games that will inspire people to move around instead of sit around. Remember that moving improves blood circulation through the brain which sharpens your thinking, improves your mood, lowers stress and anxiety, and makes everyone happier. Give your guests the option of engaging in movement activities for fun, enjoyment and countless health benefits. • Why sit while you’re waiting for a flight or train ride where you’ll be sitting even more for hours? Instead, walk around the airport or bus or train

When engaging in recreational activities including movement as part of the fun offers countless health benefits. VegWorld Magazine

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POWER OF MOTION

station as much as possible and consider doing a few stretches while you’re waiting. If you’re stuck for long periods of time sitting on a flight or train, consider giving yourself a massage on parts of the body such as your legs and arms for increased circulation. Even the palm of your hand has a fair amount of muscle so just massaging your arms and hands can break up tight knots and reduce pain stemming from poor function. If you can, massage your calves, ankles, feet, hands, forearms, shoulders, and anywhere else you can reach that’s appropriate in a public setting. • When you’re going for a picnic, consider leaving the chair at home. Sit on the blanket, stand and move around more. Bring along a Frisbee, ball, or balloons to throw back and forth. Make your picnic an active affair instead of a sitting one. • Consider adopting a companion animal from a local shelter. Dogs need daily walks, which motivates you to go outside and walk several times every day. If you absolutely must sit for long stretches of time (during work, etc.), consider implementing these tips to make sitting a bit easier on your body: • Set calendar reminders (at work) to remind you to get up and walk around. • Pace while talking on the phone. If you cannot pace, stand while talking. You may find that you

naturally shift from one foot to the other. • Make it a habit to take frequent breaks. Since there are health risks associated with sitting in a static position for too long, take a 5 to 8 minute break every hour to move around. • Avoid collapsing your chest, instead keep it open. • Roll your ankles and wrists regularly in a clockwise motion 3 times, then counterclockwise. This helps improve blood circulation, and helps prevent the tingling feeling you may get when blood circulation is cut off. • Stretch often. It is important to keep stretching your arms, legs, neck and torso while sitting. Roll your shoulders back and forward and your neck from side to side. This will help maintain good blood circulation. • Try to keep your head balanced on top of your spine, instead of drooping down or protruding too far out or back. • Make your “chair” an exercise ball. Fitness balls are inexpensive and allow your body to naturally shift around, engaging your core muscles. Remember, every move you make is like a pebble thrown in a pond. It creates a ripple effect on your body. Since every system in your body is enhanced by movement, be sure to fit in as much as you can into your day.

About the Author John Pierre is an author, and a nutrition and fitness consultant who has devoted over 25 years to improving the lives of others through his expertise in the areas of nutrition, fitness, women’s empowerment, green living, and cognitive enhancement. A dedicated activist, John works with people of all ages promoting the benefits of a plant-based diet, stress reduction, physical fitness, and the importance of compassion in life. John is widely recognized in the area of geriatrics for enhancing cognitive function in our senior population. John has been lecturing for over 20 years at various venues that reach thousands of people. John’s books The Pillars of Health and Strong, Savvy, Safe are available at www.johnpierre.com

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Issue 32 - February 2016 |

WELL WOMAN WAY

PLANT-BASED DIETS:

A LOVE-SONG FOR YOUR HEART by Linda Carney MD

hat kills more women than any other disease? Heart disease is the number one killer of American women.1 Stroke runs a close second on the deadly hit parade.2 But on a happier note, plant-based diets can help make sure your heart never sings the blues or loses “that lovin’ feeling”. And our hearts need all the loving they can get. Vascular disease, the underlying cause of heart attacks and stroke, is promoted by eating dairy, eggs, and meat, including fish and chicken. Our hearts can change their tunes when we switch our diet to plants only. Eating meat causes atherosclerosis, as plaque builds up in arteries. Those arteries near the heart called coronary arteries can become 100% blocked (causing a heart attack) within minutes of plaque rupture. Strokes occur by blockage of arteries (or bleeding from arteries) leading to the brain. Do you remember hearing that LDL cholesterol is the “bad” cholesterol? That’s because the higher our

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blood level of LDL cholesterol, the greater our risk for atherosclerosis, the condition responsible for the death of one out of every 2 Americans. Plaque buildup worsens as LDL cholesterol (bad cholesterol) molecules embed under the endothelium, the inner lining of an artery wall.3 White blood cells rush in to battle the intrusive cholesterol molecules. The tiny cut in the damaged artery wall (where cholesterol entered the artery lining) is closed up with plaque, similar to a scab covering a skin wound. The intrusion site resembles a boil or a pimple with inflammation (like pus) just under the artery inner surface, ready to break open and spew potent blood-clotting substances into the artery, creating a sudden blockage. Heart attack or stroke can result if cardiac or brain tissue dies from lack of oxygen when blood flow is blocked. Animal protein in the diet not only causes plaque build-up, but also sudden plaque rupture and thus, sudden death for more than 1/3 of all people who didn’t even yet know they HAD heart disease.

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WELL WOMAN WAY

American Heart Association statistics for women are sobering4 • Nearly every minute, one American woman dies from cardiovascular disease (CVD). That’s about as many women dying from cancer, diabetes, and chronic lower respiratory disease combined. • More than 1 in 3 women have some form of cardiovascular disease. • 48% of African-American women have CVD; nearly 32% of white women and Hispanic women have CVD. • 51% of deaths due to CVD in the U.S. were women in 2011. Fortunately, the robust nutrition of a low-fat, unprocessed, whole foods plant-based diet can not only meet our needs for great taste but also prevent or reverse the vascular diseases which kill one of every two American women.

There is no cholesterol in plants, yet they contain all the heart-protective fiber, anti-oxidants, vitamins, calcium, protein, and omega-3 fats that we need. Conversely, animal products contain no fiber (which we need) but rather, too much cholesterol (which we don’t need). Even cholesterol-free foods like egg white or skim milk worsen our cholesterol levels due to their animal protein. The diagram below shows the sterol backbone of a cholesterol molecule and three of the hormone molecules our bodies synthesize from cholesterol. Due to the molecular similarities, the conversion of cholesterol into estrogen is simple, easily tipping us into estrogen dominance, a symptom-producing condition we discussed in last month’s column. The estrogen level measured by a blood test can appear to be normal yet might be lower than the actual estrogen at the cellular level. The range of estrogen blood levels thought of as ‘normal’ in the USA may have been derived from the bell-shaped curve of an over-estrogenized society, due to animal products in the diet. Yet, not only does the excess cholesterol threaten our hormonal balance, it also threatens our vascular system with the risk of more plaque formation which can restrict and potentially stop blood flow to vital organs. Excess cholesterol and estrogen levels are big threats to our health. Last month’s column (check it out here) showed us how dairy raises our estrogen levels too high, and here you’ve learned yet another of the 8 ways to become over-estrogenized: eating meat. Next month in this Well Woman Way column, we’ll explore more ways that the Standard American Diet contributes to excess estrogen, high cholesterol levels, and lower libido and sexual performance. Animal foods like eggs, chicken, fish, and dairy further threaten our heart health with inflammation. Robert Vogel, PhD conducted a landmark scientific study (The Brachial Artery Tourniquet Test) which demonstrated that human arteries begin to stiffen a short time after ingesting a high-fat, animal-based meal, with the effect peaking about four hours after

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WELL WOMAN WAY

the meal.5 Inflammation is an immune response to a perceived threat, which at first was suspected to be animal proteins and their saturated fats. But in 2010, researchers found evidence that bacterial endotoxins from animal foods engender the worst inflammatory threat. Endotoxins, tiny toxic chemicals found inside bacteria, are not killed when animal products’ bacteria die during cooking or from the acid of our stomachs. Instead, the endotoxins ‘survive’ (still able to produce damage), breaking out of the dead bodies of the bacteria. Attached to saturated fat, the endotoxins escape into our bloodstream, provoking an inflammatory response.6 This inflammation fosters formation of atherosclerotic plaques as the classic evidence of cardiovascular disease.7 Caldwell B. Esselstyn, Jr. MD is a famous surgeon who designed a revolutionary scientific study proving that heart disease can be reversed by a low-fat plant-based diet. He identified 24 patients whose cardiovascular systems had been ravaged by the animal products (in a typical Western diet) and who

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had been advised there was nothing more modern medicine could do to prolong their lives. Essentially, these patients had been told to go home and prepare for death. Dr. Esselstyn healed these patients with a delicious low-fat, whole-foods plantbased diet. He allowed them no avocado, nuts, coconut, or oil of any kind because all oils--even olive oil--damage our vascular system. Read the full story in Dr. Esselstyn’s inspiring best-seller, Prevent and Reverse Heart Disease. Twenty years later, nearly all of those patients were not only alive, but they had left their rocking chairs behind and were living vibrant lives due to the healing power of a plant-based diet. Dr. Esselstyn’s son, Rip Esselstyn, helped many employees of Whole Foods Markets to lower their cholesterol levels, lose weight, and reverse their diabetes through his live-in retreat programs that he originally called The Engine 2 Immersion. I was hired in 2010 by Rip Esselstyn to be the Medical Director for his E2 Immersions in Texas. As I worked with the Esselstyns over those years, I

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WELL WOMAN WAY

helped participants safely stop certain medications when their blood pressures returned to normal or they no longer needed insulin shots. My staff drew blood on Mondays and Fridays of that Immersion week. We saw cholesterol levels drop 100 points in 5 days. Triglycerides came down 188 points in 1 week, as people lost weight (almost one pound per day!) while eating all they wanted of the mouthwatering Engine 2 buffet. With delight, I saw blood sugars come down, shoulder pains resolve, and asthma symptoms fade away in one week. What a privilege to witness first-hand the healing power in a plant-based diet! I’m grateful to have worked alongside the Esselstyn family, T. Colin Campbell PhD, Jeff Novick, MS RD, John Robbins, and

the other inspiring minds on those E2 Immersion teams put together by Rip Esselstyn. Cardiovascular disease may be our planet’s number one killer, but the research of Dean Ornish MD and of Dr. Esselstyn on the healing power of plantbased nutrition proves that atherosclerosis doesn’t have to be a show-stopper for you or your loved ones.8,9 Plants offer a song of hope, no matter what our age or current health status. Plants have it all--starch, protein, healthy fats, fiber, vitamins, minerals, and antioxidants, a symphony of nutrition and flavor orchestrated to keep your toes tapping to the beautiful rhythm of your healthy heartbeat for many years to come.

1. https://www.goredforwomen.org/home/about-heart-disease-in-women/ 2. http://www.who.int/mediacentre/factsheets/fs310/en/index3.html 3. Benjamin MM, Roberts WC. Facts and principles learned at the 39th Annual Williamsburg Conference on Heart Disease. Proc (Baylor Univ Med Cent). 2013;26(2):124-36 4.https://www.heart.org/idc/groups/heart-public/@wcm/@sop/@smd/documents/downloadable/ ucm_472913.pdf 5. http://www.ncbi.nlm.nih.gov/pubmed/9036757 6. http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN105_01%2FS0007114510003004a. pdf&code=a1696279ad96554200828a47df480146 7. See Dr. Michael Greger’s series starting with this video for detailed explanation of the history of this discovery: http://nutritionfacts.org/video/the-leaky-gut-theory-of-why-animal-products-cause-inflammation/ 8.http://journals.cambridge.org/download.php?file=%2FBJN%2FBJN105_01%2FS0007114510003004a. pdf&code=a1696279ad96554200828a47df480146 The study that shows animal products have endotoxins 9. Esselstyn, Caldwell B., Jr. Prevention and Reverse Heart Disease. New York: Avery, 2008. Print. 10. http://www.dresselstyn.com/Esselstyn_Three-case-reports_Exp-Clin-Cardiol-July-2014.p

About the Author Linda Carney MD was Medical Director for the employees of Whole Foods Markets at Rip Esselstyn’s Engine 2 Immersions in Texas. She practices medicine near Austin, Texas and loves to share helpful science at www.DrCarney.com.

VegWorld Magazine

Issue 32 - February 2016 |

AMAZING TRANSFORMATIONS

JULIE’S TRANSFORMATION

n 2003, my husband Philip was told that his cholesterol was dangerously high, but he refused to go on medication. He tried the recommended diets, but nothing worked. Then he came across John Robbins’s book, The Food Revolution. Half way through it, he decided to go vegan and never looked back. I decided to join Philip and become vegan myself for two reasons: I wanted to support Philip and I wanted to be a more conscious eater. But unlike Philip, I took months to wean myself off my favorite foods. And while Philip’s cholesterol rapidly

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dropped 100 points, the only change I noticed in my otherwise healthy body was that my pants were getting tighter. Seems I was enjoying my vegan food alternatives a bit too much. It turns out that not liking how I looked was the least of my problems. As the years went by, Philip was thriving on the vegan diet, but I was definitely not. I was suffering from chronic fatigue. My doctor at the time couldn’t find anything wrong with me, so he tried to prescribe antidepressants. I knew I wasn’t depressed.

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AMAZING TRANSFORMATIONS

mic tendencies, the tests came back normal. So I bought some iron pills and assumed that my fortified soy milk was providing all the B12 I needed. In May 2012, I spent my 50th birthday in bed and watched Forks Over Knives. What an eye-opener! I purchased The China Study and immediately shifted to a whole food plant-based diet. From there, I spent countless hours scouring the internet looking for information I could trust. I found Dr. Barnard’s PCRM site, Dr. McDougall’s free program, Dr. Fuhrman, Dr. Greger, Dr. Popper, Dr. Klaper and so many more. My health soon made a miraculous turnaround. Once I locked in on resources I could trust, I determined that I had indeed been B12 deficient and likely been suffering from megaloblastic anemia, which is not detectable with traditional tests. I added B12 supplements to my new whole food plantbased lifestyle. Within a few months, I had lost fifteen pounds and gotten all my energy back.

John’s book had inspired me to go back to school for a sustainable MBA. I had a supportive family, a burning desire to do something meaningful with my life and the tools I needed to do it. In late 2011, I found a new doctor, but she wasn’t much help either. By that time my limbs were starting to feel numb and I had lost more than half the mobility in my left arm. I knew that vegans can suffer from B12 deficiency so I requested more blood tests. But aside from confirming my body’s mildly ane-

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That’s when Philip and I decided to co-found The New Health Club to introduce people to the community that may well have saved my life. The goal of The New Health Club is to provide social and scientific proof that the plant-based lifestyle is optimal for both personal AND global health. We do it with an interactive encyclopedia of resources and a corporate program that inspires newcomers to explore the lifestyle. Nothing makes me happier than making it easier for people to eat their way to health. My personal experience is that we all have different incentives to change and different road maps to get there sustainably. The New Health Club’s goal is to simplify the facts, celebrate our diverse community and invite people to join the club no matter where they are on their food journeys. Without the work of these pioneers in plant-based nutrition, it never would have happened.

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AMAZING TRANSFORMATIONS

MARCI’S TRANSFORMATION STORY

n June 2013, I went on a 95% Protective Diet and I am now convinced it saved my life. As a vegan for fourteen years and gluten-free for the past five, I had considered my diet healthy. (Baked chips made their debut in my kitchen in May 2013 when Julie, the creator of the Protective Diet, suggested I try baking my own.) I wasn’t eating out much, maybe two or three times per month and I

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didn’t drink coffee or have a soda addiction. Chips and BBQ sauce were my downfall. I am now 100% PD. I grew up on the SAD (Standard American Diet). My mother was not a fan of fast food. She keeps a kosher household, but made a lot of boxed macaroni and cheese, chicken nuggets, fish sticks, burgers,

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AMAZING TRANSFORMATIONS

tuna casserole, broccoli covered in yellow cheese slices, salads with Thousand Island dressing. My overweight father has had heart disease for the past 20 years. My thin mother, who counted calories for us as children, goes hungry a lot. My brother who is one year older than me is overweight with diabetes. I hope the light will turn on for them. Currently, I don’t have a scale, however, I know that my waist measured in at 44 inches when I started the PD. I’m sure my weight was at least 190 plus pounds and my dress size for most of my life was 14 or 16. In 2005, at age 30, I wanted to get in shape so I hired a personal trainer, learned how to work out and use the machines and free weights at the gym. I was there five days a week and lost weight. I saw 159 once on the scale. Due to bad allergies, I stopped working out so heavily and gained it back slowly. At the same time, I had begun a bad abusive relationship which was more stressful than I had realized. We ate a lot of vegan deep dish pizza, veggie burgers and tater tots. This ended in Spring 2012. In September 2012, my back hurt badly and the MRI revealed two of my lower disks were degenerating. After not being able to walk for four months, I knew I needed to make big life changes for my mental, physical, and financial well-being. A dark, downward spiral took over and it was hard to see any light in my life. Pain meds had messed up my body with weight gain, bloating and digestive issues. I had no hope of fitting into any of my nice clothes again. The first photo was taken in June 2012 and the current photo was taken in November 2014. I am in the best health and shape of my life (wearing size 6-8-10) at age 40. In August 2013, I weighed in at 164 pounds, which was at least a 25 pound loss in three months. I’m

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not sure of my weight now, but I have lost over twelve inches around my waist and moved my belt over seven loops. Clothes that I never thought I’d ever wear again are now too big. I’m 5’ 7” and chesty. As I drop weight, I actually feel taller. I have always been top heavy with thin legs which are now even thinner. Boots I had to unzip, I can now slip out of. I don’t exercise as much as I’d like to. This winter was hard. It’s amazing that for the first time in my life I didn’t gain weight over winter, but continued to lose it! Three or four days of the week, I now enjoy walking three to five miles outside with my dog in nice weather. It is the best form of exercise for me, along with five pound arm weights and stretching three to five days a week for about fifteen minutes. I also love to ride my bike in nice weather. This past winter, I started going to yoga class and I love it. The last time I weighed myself, in the Summer 2014, I was at 145 pounds. I always considered myself a good cook, but now I am an expert. When I’m tired from work and the last thing I want to do is cook, I feel energized once I begin chopping vegetables. I am so happy to make dinner and lunch for the next day. My grocery bills have dropped about $40 per week. The Protective Diet is environmentally amazing: no palm oil, much less packaging than processed prepared foods, and cruelty-free. I am so happy to be able to consume clean, diverse, energizing, and delicious food until I feel full and satisfied. PD is the next evolution in my vegan plant-based journey. I am aspiring to become a personal chef/ PD coach. I make the live PD-ED class every week a priority in my life. The live classes are informative and fun. The PDL support group is the best therapy I’ve ever had. Many people have been commenting on how great I look and this year will be the first time in my life I have a two-piece swimsuit. Thank you Julie, you are love and light!

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feeding families / saving animals A Well-Fed World is a Washington, DC-based hunger relief and animal protection organization chipping away at two of the worldâ&#x20AC;&#x2122;s most immense and unnecessary forms of suffering... the suffering of people hungry from lack of food and the suffering of animals used and abused for food.

Donâ&#x20AC;&#x2122;t like Heifer International? Sign-up for our monthly e-newsletter for information about our Plants-4-Hunger gift-giving campaign, and give the gift of vegan food to people in need without harming animals.

care@AWFW.org

www.AWFW.org

Ashraya Initiative for Children

Poplar Spring Sanctuary by Mark Peters

~how beautiful is a world that is healthy, well-fed and kind all at the same time~ VegWorld Magazine

Issue 32 - February 2016 |

Things We

o L ve !

A AMANDS LOVE

Global Knives My favorite knife by far is the Global G-48 Santoku Hollow Ground Knife. This all-purpose 7-inch knife is perfect for most kitchen tasks. Lightweight and balanced for easy handling in the kitchen, it features a stainless-steel handle molded for comfort and dimpled for a safer grip that is also sized just right for womenâ&#x20AC;&#x2122;s smaller hands. Global knives are made of the finest high carbon stainless steel and are known for their signature sharpness and superior edge retention. The Global company believes in the quality of their knives and offers a lifetime warranty against defects and breakage to prove it. Amazon has especially great deals on these, many for 40% off or more.

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THINGS WE LOVE!

CHEF AJ

LOVES

Spirooli It makes the most delicious and healthiest no cook ”pasta” out of zucchini in seconds. Includes 3 stainless steel, interchangeable blades for cutting, slicing and shredding options. Secure suction cups keep unit in place and secure on your counter. Simply place food item in indicated place and turn handle for instant results. www.bedbathandbeyond.com

Flavor Infused Balsamic Vinegars My favorite flavors are smoke infused, white garlic and pumpkin pie spice. 10% off with code AJ www.bemaandpas.com

A D N A M A LOVES WONDERSLIM Wondercocoa This is pure cocoa powder made of 100 percent roasted cocoa beans, but it is entirely fat and cholesterol free! It adds a decadently rich chocolate flavor to smoothies, banana ice cream or anything else that you can dream up. My favorite part is that it contains no artificial colors or flavors and is 99.7% caffeine free - so it won’t keep you up all night. Find it on Amazon

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THINGS WE LOVE!

. ROBIN DOVES NL O S R E V E Smart Flour Foods – Vegan and Gluten Free Pizza Crust To make a great pizza you have to start from the bottom up. Smart Flour Foods’ vegan, glutenfree, soy-free, Kosher pizza crust is a great base to start building your masterpiece. The package, found in your store’s frozen food section, comes with two crusts. It takes just a few minutes to defrost before you are presented with a crust that is soft, once baked with your favorite toppings; it is crisp and golden brown. Whether you want to host a “Make your own pizza” or have a Super Bowl party, Smart Flour Foods pizza crusts are the way to go.

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THE LUSTY VEGAN by Aynde Howell & Zoë Eisenberg

cookbook and relationship manifesto for Vegans and the people who love them.

Howell who is an executive chef and Eisenberg who is a certified holistic health counselor.

Vegan since birth (yes, his parents fed him a whole foods, plant-based diet since the beginning of his life and he came out fine), Ayindé Howell and his then-iEatGrass.com intern Zoë Eisenberg have written a part cookbook, part relationship manifesto. This colorful book is filled with tasty recipes that vegans and non-vegans would love – like Hearts of Baltimore Crab Cakes on page 75. But more than just fabulous recipes are the endearing, funny tidbits about relationships with vegans and non-vegans because everybody knows if you are a vegan, that discussion is going to happen somewhere within the relationship. “Food, like love and sex, is important. It’s nourishing, it’s uplifting, it’s emotional, and–like the relationship status of doom–it’s complicated,” said

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My absolute favorite recipe is the Hearts of Baltimore Crab Cakes on page 75. My eyes watered at how perfect these came out. A true seafood lover would appreciate them as well. What I love about this cookbook is that it’s real. Real in the sense that it tackles the topic of love, lust, dating them (non-vegans), dating us (vegans) and all the Eww, weirdness that comes along with that, like meeting your significant other’s omnivore parents and setting rules on cohabitating. It also has pro tips on cooking as well as some really cool “gosh, darn I didn’t know that,” tidbits like the five things one probably doesn’t know about cranberries and the things you should know about tofu. The recipes, like love, are meant to be shared. The Orange Cream Stuffed French Toast on page 33 is a serious mouth orgasm. Yes, I said it, because it is. This dish is enough to make someone propose and say, “yes” before either of you knew what you were doing. Watch it. It is that good.

This book is perfect for any vegan or non-vegan dating or not. So much of life is about food and relationships; The Lusty Vegan serves both up deliciously. Review by Robin D. Everson

STRONG, SAVVY, SAFE

EMPOWERING TOOLS FOR SELF PROTECTION AND VIBRANT HEALTH by John Pierre and Marina Alexander

trong, Savvy, Safe introduces practical tools and principles that invite everyone to take control and responsibility of their personal health, safety, and awareness; inspiring true empowerment and lasting wellbeing. John Pierre works with people of all ages promoting the benefits of a plant-based diet, physical fitness, women’s safety and empowerment, and the importance of compassion in life. John has been providing free lectures on women’s safety and empowerment for over 30 years in the United States and Canada.

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AN INTERVIEW WITH JOHN PIERRE AUTHOR OF STRONG, SAVVY, SAFE Empowering Tools for Self Protection and Vibrant Health What inspired you to write a book about safety and self empowerment? I’ve been teaching and lecturing on the topics of women’s self empowerment for over 30 years; challenging women to take a closer look at their surroundings, dietary habits, and thoughts and beliefs to determine the areas where they may be vulnerable to attack−both from others and (unwittingly) from themselves. I’ve also written articles to increase awareness about sex trafficking and women’s issues related to self esteem and body image. This book has been many years in the making with the goal of covering a wide variety of safety topics; however, one of my biggest objectives is to encourage women to stop actively harming themselves in all ways, so it becomes natural for them to want to prevent others from harming them too. Why did you include information about the dangers of violent media, video games, hard core pornography, violent lyrics, and a nutrient deficient diet and sedentary lifestyle as antagonists that fuel violence in our society in this book? I’ve been asking people to consider the countless hours children are exposed to violent programming through the channels of media, music, video games, and pornography for a number of years. This pervading violent stimuli effects every person in a unique way, which may provide some individuals with the extra “push” that propels them toward violent behaviors. Children are particularly vulnerable as their minds are absorbing violent information without a discerning filter. Additionally, much of violence is glamorized in our society, which gives impressionable children the notion that violence is a good thing. We must also keep in mind that our pervading culture eats a mostly nutrient deficient and chemically filled diet, along with engaging in a sedentary lifestyle. As I discuss in the book, these elements−when coupled together− provide a social environment that’s saturated with violence.

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You devoted part of the book to health topics that include body image concepts and food addictions. What inspired you to include this information and how does that fit in with the overall theme of the work? To leave out the health aspect and ignore it as an essential part of self defense would be to essentially disregard the very infrastructure of what self protection is built on. Many things in life work in very synergistic ways, and self defense is no exception. If the underlying foundations of our health are not sound, how well can we expect our strength, endurance, balance, critical thinking abilities, and intuition to perform for us when we need them to be at their most optimal? It makes sense to increase our safety in many ways so why would we actively damage ourselves in others? If women eat a diet that puts them at an increased risk of disease, and their bones in jeopardy of fracturing, don’t they essentially injure themselves? That’s why we need to build a solid foundation of health and wellbeing that will give us the strength and keen awareness to increase our safety. One of the things that separates your book from others that feature self defense movements is your focus on functional fitness. Can you describe what functional fitness is and explain why it’s important for individuals to practice these kinds of motions? I define functional fitness as a training methodology that can assist our performance in a wide range of movements that we want to be proficient in; both now and in our later years. Practicing a squat, for example, is a functional movement because it assists with our ability to get in and out of a chair or a toilet. Working in the geriatrics field for many years has shown me that much of our elderly population has a difficult time just getting in and out of a chair. Some of the reasons are the loss of muscle performance and the loss of neural firing, often from lack of use. If we look at other cultures

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in the word, Japan for example, we see that many individuals in their senior population are still able to squat, bike, and perform many fitness motions with ease because their lifestyle promotes these motions throughout their life. But many of our modern cultures are now dominated by a sedentary existence and the overuse of chairs, so we’re seeing more harmful repercussions related to lack of mobility, as many people (including some children) can no longer execute basic gross motions such as standing up from the floor with ease or doing a pushup or pullup. I want readers to gain functional motions that will assist them in a variety of real-life situations well into their senior years; to stop mimicking the common postures that they experience all day long: sitting and laying down. In self defense situations, our fitness, strength, stamina, balance, and skill capabilities will certainly be challenged, and often severely tested. The more proficient we become in ingraining practical movements into our neurological system, the more we increase our chances that those motions will reflexively present themselves in self defense scenarios; but only if we practice regularly. The functional fitness drills that I introduce in the book challenge balance, coordination, stamina, and strength. Skills we want to optimize in stressful situations. The following is an excerpt from Strong, Savvy, Safe: Empowering Tools for Self Protection and Vibrant Health by John Pierre and Marina Alexander. It is published by Best Intentions Publishing (September 2015) and will be available at www. johnpierre.com and Amazon.com.

Why Dieting Undermines Our Health When individuals are enticed, coerced, or manipulated into losing weight, they typically start a diet. This temporary period of sacrifice and deprivation is familiar to many. As we limp through our restricted eating plan, enduring mind-altering cravings and hunger with steely determination, we count

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the days (and meals) until the punishment is over. Thoughts of food become our constant companions, whispering in our ear throughout the day. Dieting often means we deny ourselves many foods (including important nutrient dense foods) for some time. It also assumes that we’ll someday go off our diet...and then what? That’s why the majority of calorie restriction diets today start on Monday and end by Friday. Eventually, most people are driven back to the food that they restricted themselves from. They also tend to gorge afterwards, which generally makes them gain back the weight they tried so hard to lose (plus some extra for good measure). Is that really a sustainable way to live and achieve health? Unsurprisingly, most diets are not successful in the long term because they’re not lifestyle habits. Even some people who’ve had liposuction eventually gain the weight back because the reasons they were overeating, along with their eating choices, have not been addressed. Going on a diet doesn’t just magically enlighten us and solve all our problems; nor does it generally change our brain chemistry or overall health in a positive way. While many individuals want to lose unnecessary weight, what they often really want to shed is unhealthy excess body fat. It would not be in their best interest to lose needed muscle and they’d definitely want to avoid dissolving their valuable bone mass−that would only lead to osteoporosis. And not taking in sufficient calories−which often equals less nutrients−is a sure recipe for muscle and bone loss. Consuming a high-protein diet and enduring exhaustive cardiovascular exercise sessions can often spell a future health disaster. Many diet plans drive up our catabolic hormones and weaken our immune system, all while negatively effecting our cognitive function. Yes, we may end up “skinny” but

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we’ll also end up frail, weak, and cognitively injured. Who want’s that? There are more fad and gimmicky diet books on the market today than ever before, yet what benefits have they given us compared to the harm they’ve caused? Some people would argue that they create more problems than solutions because of all the confusion they promote about what’s best to eat. A good majority don’t even come close to touching on the real issues of just what went wrong in the lifestyle we were following to begin with; and hardly any touch on emotional and psychological issues that need to be addressed and healed before positive change can occur. Some people that use calorie deprivation (starvation) methods to lose weight inevitably end up gorging on highly processed and sugar-filled foods that give the body a temporary high (which has been lacking for so long) followed by an inevitable crash. These crashes often fuel a catch-22 cycle− high sugar consumption followed by low glucose levels. This makes people just want to eat more processed foods. It’s one big crazy roller coaster ride that’s not sustainable. Other individuals self-sabotage their nutrition goals on purpose when they see that becoming thinner did not solve their problems. It’s a bitter pill to swallow when you learn that your solutions were within yourself, and not in your dress size. Often, the weight that was initially lost is gained right back, and the cycle continues. Without real emotional work, which often ties into our spiritual and philosophical beliefs, it’s difficult to build solid lifestyle habits that keep us on track to lasting wellness. The mental and emotional aspects need to be addressed too. Often, when we start getting in touch with ourselves again, we gain the ability to feel peace and contentment.

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Diet plans that increase exercise but don’t address the food aspects of good nutrition tend to lower calories, which makes people tired. They get so exhausted that they can barely do the exercises. That’s like asking your car to drive more miles on less fuel! The coming chapters will discuss the best lifestyle choices that permanently build exceptional health−allowing you to leave dieting behind as a distant memory.

“Scales are for fish, not people.” If you sometimes jump on your scale and find that your weight is down two pounds, do you ever wonder: What exactly have I lost? Is your scale intelligent enough to know the difference between your bone, muscle, water, and fat weight? When you retain fluid or build muscle, your weight will naturally go up. That doesn’t mean you’ve gained fat. If your goal is weight loss, the most accurate way to assess your progress is to see how your clothes fit, how you look in the mirror, and how you feel and function. Scales encourage constant fear and worry and set you up for disappointment. If you drink some extra water, this will show up as an increase in “weight.” If you engage in strength training, this mechanical

contraption will penalize you for gaining valuable muscle. Every time you look at the scale, you give away your power to a “weight” measuring device designed to keep you distracted with numbers rather than true qualities of health: high levels of energy, vitality, clear- thinking, happy moods, and the ability to move your body proficiently while engaging in fun activities. That’s why breaking free from your scale can be liberating on all levels: you’ll no longer let gravitational readings dictate your very happiness; an imaginary number won’t have the power to control your moods, confidence, and self image. Without the scale, you won’t know the amount of “weight” you gain or lose−and you’ll probably stop thinking about it altogether eventually. Your scale will fade away from your memory into distant obscurity, where it belongs. Instead, you’ll learn to listen more to your own internal voice that communicates what you really need in the moment−and you’ll learn to follow it to your perfect health. Yes, you’ll terrify the weightloss industries who benefit from the constant fear and anxiety that scales promote−but you’ll empower yourself to much greater life satisfaction and peace of mind.

About the Author

Please visit www.johnpierre.com Media Contact: Marina Alexander marinalexis8@aol.com

Available: September 29, 2015 Price: USA $22.00 Format: 6”X9” Paperback ISBN: 978-0692544020

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MOVIES

VEGAN 2015 - THE FILM

eganism is a concept that can certainly evoke strong feelings. Whether we choose veganism to support animal rights or due to health concerns, going vegan does have an impact on the world. This short film, produced by Klaus Mitchell, presents a fascinating overview of a movement that is changing lives and gathering momentum. It explores some of the important developments that took place in 2015 throughout the ever-increasing worldwide vegan community. The vegan message firmly edged its way into mainstream thinking and commerce in 2015. Large corporations boasted excellent earnings by offering up delicious plant-based product options to their rapidly expanding market of health-conscious consumers. New start-up companies and restaurants, providing tasty vegan alternatives to old familiar commodities and recipes, also saw strong sales and growing profits.

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News about the dangers of meat consumption took center stage in 2015, as the World Health Organization released a meticulously researched report declaring red meat to be a carcinogen. The year also witnessed scores of individuals and businesses alike waking up to the troubling realization that animal consumption â&#x20AC;&#x201C; with all its needless cruelty and suffering, its ruinous environmental degradation and its disastrous personal health consequences â&#x20AC;&#x201C; is a system which cannot and should not be sustained. 2015 was a banner year for veganism worldwide. If you enjoy following vegan trends, Klaus Mitchellâ&#x20AC;&#x2122;s moving compilation of statements from leaders in the vegan community, along with striking news footage and encouraging statistics will have you cheering!

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RESTAURANT REVIEWS

FULL BLOOM | GOURMET VEGAN CUISINE MIAMI’S HIDDEN GEM Not easy to find, but so worth discovering. We had heard that Miami Beach was home to “Full Bloom,” a new upscale vegan restaurant that we were excited to check out. What we found – cozily tucked away inside an elegant residential building on its very own tiny island - was the perfect romantic hideaway for Valentines with a view to amaze and flavors to thrill. We took an Uber to Belle Isle just across the bridge from where we had been staying. It deposited us in front of a gorgeous luxury condo. Upon arrival at the the Costa Brava building, we were greeted by a supermodel hostess who courteously led us over to the elevator. Up one level to a tasteful airy dining room, we were immediately charmed by its sophisticated Zen ambiance. From there, we followed the hostess onto a warm breezy patio and were promptly blown away by the unexpectedly glorious view of Biscayne Bay and the downtown Miami skyline.

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Issue 32 - February 2016 |

RESTAURANT REVIEWS

Our group of four was seated on a lovely waterfront terrace. We chose drinks from an impressive wine menu, which also boasted an enticing menu of exotic cocktails. A movie-starhandsome Italian waiter appeared at our table and we asked some questions about the menu. His knowledge was extensive. It turns out that he has been vegan for years and had helped design and remodel the interior of the restaurant which had so impressed us on our way out to the terrace. We ordered several appetizers to share. We were delighted with the chef’s innovative use of international flavors. Escar-no-truffled shallots stuffed mushroom and Wasabi ginger paté nori rolls with mango chili sauce were the table favorites. We were pleased to find that the cheese platter was a divine combination of some of our favorite varieties from Miyoko’s Kitchen with a perfect accent of nuts and fruit. Instead of entrées, we ordered a selection of their amazing tapas and savored the variety and divine flavors. The potato gnocchi with Milanese sauce was perfection itself. Fluffy, tender, aromatic perfection – just as gnocchi should be. All of the food is made with local, organic ingredients and this is superbly reflected in the taste and quality of every dish. VegWorld Magazine

Bringing the evening to its climactic culinary close was the mocha salted caramel chocolate lava cake – truly a volcanic eruption of rich flavor. Everyone “ooohed” and “aaahed” over this amazing dish. We left fully satisfied and planning to return next time we visit Miami. Full Bloom is the ideal choice for a dreamy, romantic Valentine dinner or any other special occasion. Go for the food, enjoy the ambiance, take in the view, and bask in the gracious and inviting service. You won’t be disappointed. Full Bloom is located at 11 Island Avenue Miami Beach, Florida 33139 www.fullbloomvegan.com

Issue 32 - February 2016 |

JUICE GURU

“JUICE GURU’S

FAVORITE RECIPES OF 2016” Directions:

2. Gently push ingredients through juicer

1. Wash organic produce thoroughly

3. Strain (if preferred) and serve immediately

VegWorld Magazine

Issue 32 - February 2016 |

RECIPES FOR FOODIES

CORN AND POTATO CHOWDER PENNE WITH LEEK & FENNEL STRAWBERRY TART PEANUT BUTTER FUDGE TRUFFLES NO WILL POWER COOKIES NO BAKE TOASTED COCONUT CHOCOLATE BONBONS CHOCOLATE FUNDUE

VegWorld Magazine

Issue 32 - February 2016 |

REAL WORLD VEGAN RECIPE

CORN AND POTATO CHOWDER

Double this recipe to fill a crockpot to take to a potluck or gathering.

Preparation: by Amy Johnson aka Mrs Plant in Texas www.mrsplantintexas.com

Ingredients: • 1 medium yellow onion, chopped into ¼ inch pieces • 1 large red bell pepper, diced into bitesized pieces • 1 cup carrots, peeled and diced into bite-sized pieces • ¼ t. of dried thyme • a few grinds of black pepper • 1 t. salt • 3 cups vegetable broth • 3 cups frozen corn kernels • 2 medium organic russet, red, or Yukon Gold potatoes, peeled and cut into ½-inch chunks • 1 bay leaf • pinch cayenne pepper

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In a stockpot, steam-fry (Do not use oil! Add a bit of water or veggie broth if the pan gets dry) onions for 5 minutes. Add carrots and bell peppers to the onions and cook for about 7 minutes, until onions are translucent. Add thyme, black pepper, salt, and cayenne. Steam-fry for one more minute. Add veggie broth, corn, potatoes, and bay leaf. Cover and bring to a boil. Then, lower the heat and simmer for 30 minutes, until potatoes are tender. Blend half of the soup in a high-speed blender until very smooth. This will be the base of the soup. Add the blended soup to remaining soup in the pot. Stir well. Serve!

Pressure Cooker Instructions: In your electric pressure cooker, steam-fry onions with a bit of veggie broth or water for about 5 minutes on the BROWN or SAUTÉ setting. Add all of the rest of the ingredients and set the pressure manually to 4 minutes with QUICK RELEASE. Blend half of the soup in a high-speed blender until very smooth. This will be the base of the soup. Add the blended soup to remaining soup in the pot. Stir well. Serve!

Issue 32 - February 2016 |

MIYOKO SCHINNER

PENNE WITH LEEK, FENNEL, CHARD

& SUN DRIED TOMATO

IN A CREAMY WHITE WINE SAUCE by Miyoko Schinner

Ingredients:

Preparation:

• 1 cup raw cashews

If you don’t have a high-speed blender, soak the cashews in water (not the three cups listed here) for at least three hours. Drain well, then proceed. If you have a high-speed blender, you can skip soaking them. Put the cashews and the three cups of water in a blender, and process for about a minute until the mixture is creamy and smooth, and no residual chalkiness remains. Set aside.

• 3 cups water • 1 tablespoon olive oil, optional • 4 to 5 medium leeks, slivered • 1 fennel bulb, sliced thinly • ½ cup chopped fennel fronds • 1 bunch red or rainbow chard • 6 cloves garlic or more, minced • 1 cup white wine • 1 cup sundried tomatoes, slivered, either oil-packed or reconstituted dry • ½ cup pine nuts • 1 pound penne pasta, cooked according to package instructions

Heat a sauté pan, and add the oil if desired. If you would like to prepare this without oil, follow the instructions below for oil-free method for sautéing. Sauté the leeks and fennel bulb slices, reserving the fronds for later, until very tender. Add the garlic, fennel fronds, and chard, and cook a minute to wilt, then add the white wine and cook briefly until tender. Add the cashew cream, sundried tomatoes, and pine nuts, and simmer until the mixture has thickened. Season with salt and pepper, and toss with penne pasta. Serve immediately.

No-oil Sauté Method: Heat a heavy pan until it is very hot. Add the leeks and fennel, and sauté for a few minutes until they are somewhat softened and begin to brown and stick to the pan. Add a tablespoon or so of water to loosen the veggies, and continue sautéing and sprinkling with water to prevent sticking.

VegWorld Magazine

Issue 32 - February 2016 |

STRAWBERRY CRÈME TART

STRAWBERRY CRÈME TART by Miyoko Schinner

For the Crust:

For the Crème:

Place in the bowl of a food processor:

In a high-speed blender, blend until absolutely creamy:

• 1 ½ cups raw almonds • 15 pitted dates • 2 tsps. vanilla Process until crumbly. Press into the bottom of a 9’ x 13” pan or a 12” springform pan.

• 3 ½ cups water • 1 ½ cups raw cashew nuts • ½ cup agave nectar or organic sugar (increase sweetener if desired) • 2 tsp. Vanilla • Zest of two lemons • 1-2 Tbs. Lemon juice

VegWorld Magazine

Issue 32 - February 2016 |

STRAWBERRY CRÈME TART Pour this mixture into a heavy-bottom pan and heat over medium-low heat, stirring frequently, until thickened like a white sauce (it will coat the back of a wooden spoon). Whisk into this mixture: • 2 Tbs. Arrowroot powder combined with • 2-3 Tbs. Water to dissolve The mixture in the pot will get thick and goopy. Turn off the heat. In a small saucepan, combine and bring to a boil:

Keep the agar at a boil for 3 – 5 minutes, stirring with a whisk, until the agar has dissolved completely. Immediately pour into the hot cashew mixture in the pot and whisk quickly to combine. Do not allow the cashew mixture to cool before pouring in the agar mixture, as the agar will gel immediately into undesirable little lumps. When thoroughly mixed, pour mixture into the crust. Allow to set at room temperature or refrigerator until the top is firm enough to hold the strawberries.

• ½ cup water • 1 tbs. Agar agar flakes (available at natural food stores)

For the Strawberries and the Strawberry Glaze: For the Strawberries and the Strawberry Glaze: You will need three pints of strawberries. Wash and hull them. In order to make the tart as visually appealing as possible, select about two pints that are all uniform in size. If they are large, you can slice them in half. Cover the entire top of the tart with the strawberries. Now make the glaze, using the odd-sized ones. Place them all in a blender and puree briefly: • The odd sized strawberries

• 1 ½ tbs. Arrowroot in

• Approx. ¼ cup agave or sugar to taste

• 2 tbs. Water

Place this mixture in a saucepan and heat, stirring frequently, until hot. Dissolve

Whisk this into the strawberry mixture in the pot to thicken slightly. Be sure to cook until the glaze is glossy, not cloudy. Pour over the entire tart. Chill until served.

About the Chef

Miyoko Schinner, vegan chef, cookbook author, and television cooking show host, has been promoting delicious, decadent, and healthful plant-based foods for more than 30 years. Her cookbook, Artisan Vegan Cheese. was voted one of top 5 vegan cookbooks of 2012 by LA Weekly, and top 10 by VegNews, it has been pegged by reviewers and bloggers as “groundbreaking,” “revolutionary,” and “the holy grail of the culinary world.” She is a co-host of the brand-new national cooking show on the Create Channel, Vegan Mashup, and stars in her own whimsical online show, Miyoko’s Kitchen. As a cooking instructor, she teaches regularly in the McDougall Program, and at major festivals and events around the country.

VegWorld Magazine

Issue 32 - February 2016 |

VegWorld Magazine

Issue 32 - February 2016 |

SOS FREE LIVING

SOS FREE LIVING WITH CHEF AJ

My husband loves sweets and I want to make him something special for Valentine’s Day, but that won’t ruin our progress. What’s a treat that won’t send us down the wrong path, right back into the arms of food addiction?

My advice is that you satisfy your sweet tooth without using sugar, using the fruit, the WHOLE fruit and nothing but the whole fruit. I was an Executive Pastry Chef at a conventional restaurant for almost 5 years and no one even knew that all my decadent creations were not only vegan but also free of SOS (sugar, oil and salt). Here is one of my most popular recipes from my book UNPROCESSED.

VegWorld Magazine

Issue 32 - February 2016 |

SOS FREE LIVING

PEANUT BUTTER FUDGE TRUFFLES Ingredients:

Preparation:

• One batch of Chocolate Fundue

Chill FUNdue until firm. Using a small retractable cookie scoop, drop FUNdue into crushed peanuts and coat evenly. Bananas are also delicious when dipped in FUNdue and rolled in crushed nuts and then frozen.

• Chopped peanuts

CHOCOLATE FUNDUE Also delicious when made with raw almond butter or tahini

Ingredients:

Preparation:

• 1 cup peanut butter (no salt or sugar)

Place all ingredients in a food processor fitted with the “S” blade and process until ingredients are incorporated, scraping down sides if necessary. You can eat this immediately or chill for a firmer texture.

• 1 cup date paste (recipe follows) • 1/2 cup raw cacao powder or alkali-free cocoa powder • 1/2 cup unsweetened non-dairy milk • 1 Tablespoon alcohol-free vanilla extract

DATE PASTE Make sure you always have some on hand to create a healthy dessert in no time.

Ingredients:

Preparation:

• One pound of pitted dates

Soak dates in liquid overnight or for several hours until much of the liquid is absorbed. In food processor fitted with the “S” blade, process dates and liquid until completely smooth. Store date paste in the refrigerator. Date paste also freezes well.

• One cup of liquid (water, unsweetened non-dairy milk, unsweetened juice)

VegWorld Magazine

Issue 32 - February 2016 |

NO WILL POWER COOKIES

NO WILL

POWER

COOKIES from Tess Challis’ upcoming book (available now for pre-order), Food Love.

Why “no will power?” Because you don’t need it with these cookies. Here’s the thing—you only make four of them at a time! So even if you eat the whole batch, you can still respect yourself in the morning. Plus, they’re incredibly easy to toss together. One pan, one spoon, one love. Makes 4 cookies (serves 2)

Ingredients: • 2 tablespoons dark chocolate chips (vegan) • 1 tablespoon EACH: peanut butter and agave nectar (or maple syrup) • ¼ teaspoon vanilla • Dash sea salt (omit if your peanut butter is salted) • ¼ cup rolled oats

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Photo: Emma Potts

Directions: 1. In a small pan set to the lowest possible heat, melt the chocolate chips and peanut butter, stirring constantly. As soon as the chocolate chips are melted (or almost melted), remove from heat. It’s very important not to overheat the chocolate, or it will seize up. 2. Stir in the agave (or maple syrup), vanilla, and salt. Mix well. Stir in the oats until thoroughly combined. 3. Drop onto waxed paper or a plate to form four cookies. Chill for about 20 minutes in the fridge (or for even less time in the freezer, if you’re impatient like me). Enjoy!

Issue 32 - February 2016 |

NO BAKE TOASTED COCONUT CHOCOLATE BONBONS

NO BAKE TOASTED COCONUT

CHOCOLATE

BONBONS by Mark Reinfeld

MAKES 15 BONBONS Recipe courtesy www.veganfusion.com

Ingredients: • 2 cups vegan dark chocolate chips • 1/2 cup raisins • 1/4 cup chopped pecans or macadamia nuts, toasted • 1/2 cup coconut flakes, toasted • 1/4 cup almond or peanut butter • 2 tablespoons maple syrup • 1 teaspoon vanilla extract • 1/8 teaspoon ground cinnamon • Pinch cardamom powder

VegWorld Magazine

Issue 32 - February 2016 |

NO BAKE TOASTED COCONUT CHOCOLATE BONBONS

Directions: 1. Place chocolate chips in double boiler on medium high heat until chips are melted, stirring frequently. Place in a large bowl. 2. Set aside 1/4 cup of the toasted coconut to sprinkle on top of cookies. Add remaining ingredients to the melted chocolate and mix well. 3. Measure out 15 servings with a small scoop, roll into balls and place on a parchment paper lined or well oiled baking sheet. Top with remaining cup coconut. Refrigerate until cool and serve slightly chilled or at room temperature.

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.”

VegWorld Magazine

Issue 32 - February 2016 |

SANCTUARY ANIMAL OF THE MONTH: PUMPKIN

SANCTUARY ANIMAL OF THE MONTH breasted bronze have a lifespan of only two to five years. These turkeys, along with their white broad breasted cousins, make up more than 98% of turkeys in the poultry industry and are some of the most abused individuals in the animal agriculture industry as a whole. They are so large they cannot even breed naturally and are consistently roughly handled and artificially inseminated, their eggs then stolen from

Pumpkin

umpkin the turkey hen was purchased from a feed store as a baby to be raised for a family’s Thanksgiving dinner. The little girl who cared for her quickly grew to love her, and the family agreed to allowher to live out her life in sanctuary instead. Luckily for Pumpkin, she escaped the fate of over 300 million turkeys in the United States every year, and rescuers drove over five hours to bring her home to Blackberry Creek Farm Animal Sanctuary in Colfax, California. Pumpkin is a broad breasted bronze turkey, a type selectively bred to grow from a tiny chick into an enormous bird in only five to six months. Because of their rapid growth, their legs and internal organs

them before hatching. Though Pumpkin may not have an exceptionally long life, she will have a deservedly happy one, soaking up the kisses and pets lavished on her by caretakers and visitors and teaching the world to see all turkeys as friends not food. She lives with her best friend, Nutmeg, another broad breasted bronze who is blind in one eye and escaped slaughter the very week she was to be killed in the yard of a backyard butcher. These sweet friends enjoy being cuddled and loved by their caretakers, exploring their outdoor habitat, and taking naps in their warm straw-filled barn. Pumpkin has even visited local school children to teach them about kindness to animals and the benefits of a vegan diet! When November approaches, the turkeys offer the public a better alternative to eating them for Thanksgiving by dining with them instead. They enjoy being fed

often cannot keep up, and they have significantly

tasty treats while the humans get to know their

shortened lifespans if they are lucky enough to

gentle personalities at the annual Tea with the

escape slaughter. While domestic heritage breed

Turkeys event. This is Pumpkin, a survivor of the

turkeys can regularly live ten to twelve years, broad

poultry industry and ambassador for a kinder world.

VegWorld Magazine

Issue 32 - February 2016 |

VegWorld Magazine

Issue 32 - February 2016 |

LOVE, LORI

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE

DADDY’S LAST LAP by Lori Fryd

rom the age of 21 through to the age of 26, I watched my father slowly succumb to heart disease. This was back in the ‘80’s, before the advent of angioplasty and definitely before nutrition was even on the radar as having a possible causal link to heart attacks. For five years, dad fought furiously. He endured heart attack after heart attack, five in all. Every time, the doctors would stabilize him, give him more drugs and send him home with a pat on his head and tell him to take it easy and eat only “lean meats.” Inevitably, because the causes were never addressed, he would keep having heart attacks.

VegWorld Magazine

They postponed surgery after surgery because they never felt that he was strong enough to withstand a surgical intervention. The second to last heart attack, however, left him so debilitated, and with so little heart muscle, that he was rushed into emergency surgery. He finally got a quadruple bypass, but he was not expected to survive. It was a long slow recovery. But, daddy surprised everyone and lived for two more years. Daddy had heard that swimming was a good exercise for heart patients because there is no pounding or impact on the body, but you still get a good workout. When he had recovered enough from

Issue 32 - February 2016 |

LOVE, LORI

the surgery, he would go every day to the pool and carefully move around, doing stretches and slow steady movements to build up his heart muscle again. Finally, he progressed to doing laps. He was a beautiful swimmer, with even graceful strokes in the water. I think being in the pool gave him temporary freedom from his body and he loved it. On the last day of his life, dad was at the pool as usual. A nice lady who was swimming in the lane beside him later told us that he stopped at the end of the pool and looked a little flustered and was fiddling with his goggles. She asked him if he was ok and he told her, yes, he was just tightening the straps because water was getting in his eyes. Then he thanked her and assured her he was fine, turned around, stretched out on the surface of the water and headed for the other end of the pool. He never made it to the other side. The final heart attack took him swiftly and mercifully. At the time of his death, daddy had rebuilt so much muscle in his arms, back and shoulders. He died in the pool that day, doing what he loved doing, doing his best to stay alive, still trying to get well, never giving up. We know a lot more now than we used to about heart disease. I think I know enough now to know that all the stop-gap measures the doctors gave my father at that time never addressed the true cause of his disease and, even though we tried to save him with what we thought was a healthy diet, all that advice about “lean meat and low-fat dairy” was not at all what he needed. In all the years that he was sick, the subject of a plant-based diet never came up. They just didn’t know. Nobody knew. Most doctors still don’t. I’m only a few years away from the age my father died. Three times a week, I go to the pool at my local gym and have my swim. It took me forever to learn how to swim but I kept at it, just like daddy.

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After about eight months, I finally started looking like a real swimmer and not some top-heavy weeble, floundering around from side to side on the surface of the water. Some days I look forward to my swim and some days, I have to force myself to get to the gym and put myself in the water. Getting to the pool is the hard part. Once I am in it, the freedom of the water usually lifts my mood and I settle in for my laps. But, on the really hard days, when nothing seems to be going right, I think about daddy. I know he would tell me to take it slow and easy in the water, but to not give up because my heart needs it. I know that he wants me to live longer than he was able to...to use every tool and resource I have at my disposal to keep this heart pumping strong clean blood within me. In my mind, I see him standing at the edge of the pool, complimenting me on my stroke, telling me I look just like he used to look when I’m swimming. He encourages me. He assures me that what I am doing is so, so important and tells me to never give up, just like he never did. He calls out to me that he loves me and beams proudly at me, the way he used to when I did something really good that pleased him. Lori, good for you, you are doing great, he says. I tell him I love him and I miss him and I thank him for everything he did for me.... everything he still does for me. Finally, I say, ok, this one’s for you, watch me, daddy! See what I can do? I push my goggles tightly against my face so the water can’t get in and turn, bend and slide into the water, reaching out as far as I can for the other end of the pool, trying my very best because I know he is watching me and cheering me on. I glide, stroke and kick hard over and over. And then I finish daddy’s last lap for him.

Love, Lori Issue 32 - February 2016 |

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VegWorld Magazine

Issue 32 - February 2016 |