VegWorld 36

Ve ga ni s m T hr o ugh t heAge s VegTravel I s r aeland Sout hFl or i da

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Anci ent Grai n Reci pes

Dr .

J ame s L oomi s :

Ph y s i c i a n T r a n s f o r ma t i o n

CONTENTS VegWorld Magazine - September/October 2016

THE FUN SIDE

COVER STORIES

09 Vegan Hot Sheet

31 A Brief History of Veganism

14 Events Calendar 15 Vegworldly Wanderings

21 Israel - The Land of Non-Dairy

Milk & Bee-Free Honey 39 Physician, Transform Thyself!

FAMILY AND LIFESTYLE

NUTRITION AND THRIVING

54 That Moment When

57 Cholesterol Feeds Breast Cancer Cells

24 Amazing Transformations

49 Incredible Healing Stories

59 Looking out for the “The Girls” 64 Philip Wollen Speaks Out

About SuperMeats 105 Juice Guru

Cover Illustration ©Tofu Cat | Artist www.veggiegems.com

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CONTENTS VegWorld Magazine - September/October 2016

FRESH FINDS

REGULAR FEATURES

72 True Beauty

07 Editor’s Note

75 Fashion With Compassion

106 Sanctuary Animal of the Month

81 Between The Pages

108 Love, Lori

67 Things We Love

05 Credits

86 Eat The World - Mandala Restaurant

RECIPES FOR LIFE

90 Ancient Grain Making A Modern Comeback 91 Apple Pancakes with Steel Cut Oats 93 Mediterranean Farro Salad 95 Ancient Grains Barley Salad 97 Quinoa Salad 99 Pineapple Unfried Rice 100 Quinoa Amaranth Cakes 103 Buckwheat Cookies with Chocolate and Coconut

© VegWorld 2016 VegWorld Magazine

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CREDITS VEGWORLD STAFF

CONTRIBUTORS

Publisher Edward N. Smith III Editor-in-Chief Amanda C. Smith Managing Editor Lori Fryd

Chef A.J.

Lori Donica Barber

Tara Binder

Tess Challis

Linda Carney MD

Andrea Denton

Assistant Editor Robin D. Everson Graphic Design Lise-Mari Coetzee

Robin D. Everson

Lori Fryd

Erin Goldmeier

Michael Greger, MD

Amy Johnson

Andrew Kirschner

Sharon McRae

Lani Muelrath

Natalie Norman

Steve Prussack

Karen Ranzi

Mark Reinfeld

Dana Shemesh

Michael Taylor

Robin Tierney

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EDITOR’S NOTE A message from the Editor of VegWorld Magazine, Amanda Smith

Awakenings. AHA Moments. Epiphanies

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all them what you will. If you have switched over from the Standard American Diet to a whole food, plantbased diet – chances are you’ve experienced one of these.

Awakenings happen when, either individually or collectively, we emerge from varying states of apathy, unconsciousness, stupor and obliviousness and move towards connectivity and understanding. We “plug in” on a level we never have before. We make connections that have never previously occurred to us. We figure out how our diets affect the world and how the world is affecting our diet and we start to appreciate just how profound and potentially revolutionary these connections are.

We start to get it.

In this issue, we bring you stories of awakenings…individual awakenings, historical awakenings and awakenings on a global level that are shaping the planet.

To begin, we are proud to present the first in a series entitled “A Brief History of Veganism,” by food historian and anthropologist, Lori Donica Barber, who takes you back in time and traces the roots of the plant-based movement in Europe, the United States and throughout the world. Included in this overall tour is a side-stop to Israel, an ancient land which now boasts more vegans per capita than any other country on Earth. Read a lively account of modern day veganism in the Holy Land in Dana Shemesh’s entertaining piece “Israel - The Land of Non-Dairy Milk and Honey.”

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EDITOR’S NOTE

A history of world-wide veganism would not be complete without examining the vital role grains have always played. From ancient times, grains have provided a nutritious and abundant alternative to animal foods for the world’s people. In recognition of the crucial place of grains in the history of our human diet, we’re devoting our entire recipe section to tasty, plentiful and mouth-watering preparations that show you how to cook up ancient grains in a satisfying way that everyone in the family can enjoy.

From a sweeping global perspective to an intimate personal perspective, we also present to you individual stories of people who have emerged from cocoons of unawareness and figured out how to change their lives – and the lives of others – through diet.

• Dr. James Loomis of the Barnard Medical Center experienced an astonishing awakening which all his years of medical training had never prepared him for. He seized upon this unexpected epiphany to change everything about his life, embarking on an “evangelical” campaign to heal himself, his patients and anybody else who was willing to listen. Read his remarkable story of awakening in “Physician, Transform Thyself!”

• In one startling AHA moment, Cindi Little recounts how a painful personal experience led her to embark upon a lifelong commitment to plantbased eating and good health. See how one brief moment can create huge change in “Cindi Little’s Big AHA Moment.”

tes and many other chronic ailments. Read “What Sickness Therefore Can Be An Obstacle?” to find out how he did it.

• In a rapid instant of realization, Lori Fryd figures out how seemingly minor lapses in her plant-based lifestyle were adding up to costly problems. “Minority Rules” takes you on a fanciful “accounting” of her awakening.

Whether it be an individual, a town, a country, an empire or an entire planet, emerging from an unsustainable reliance on animal products in our SAD diets into healthier, cruelty-free plant-based alternatives always involves an awakening.

We invite you to sit back and immerse yourself in these moving stories which are sure to uplift and resonate with anyone who has, themselves, roused from their slumber and awoken to the stirring connection between plant-based living and the health of our world.

And if you’re still dozing, it is our profound hope that this month’s issue will be your wake-up call!

Enjoy!

Amanda Smith Editor-in-Chief VegWorld Magazine

• Mike Meltzer’s awakening led him on an incredible healing journey as he learned how to apply the spiritual principles he was practicing to a successful plant-based lifestyle, reversing his diabe-

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VEGAN HOT SHEET Latest Vegan & Plant Based Buzz

NO ANIMALS HARMED

IN THE MAKING

OF THESE NUPTIALS!

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n the storybook, Cinderella’s glass slipper led her to eventual marriage with her Prince. In this vegan fairytale, however, bride Jennie Wilson of Soho, NY, had other footwear plans. With all due respect to Cinderella’s cruelty-free glass slippers, Jennie chose, instead, to enlist the help of famous shoe designer

Christian Louboutin to make sure that her shoes for the big day conformed to her new vegan ideals and specifications. “I always intended to wear Christian Louboutin shoes on my wedding day,” explained Wilson.

“I did not want an animal to die [just so I could wear] its skin as leather.” Between the scrumptious vegan fare and Jennie’s gorgeous custom-designed bridal shoes, the July 11th wedding at the Château d’Ermenonville castle near Paris was an elegant affair, enjoyed by all – and no animals were harmed at these nuptials.

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VEGAN HOT SHEET

THE ONLY AMERICAN MALE WEIGHTLIFTER IN THE

RIO GAMES IS VEGAN!

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hreveport, Louisiana native, Kendrick Farris, became vegan in 2014 and has been smashing stereotypes on vegans

and strength ever since. The 29 year-old husband and father of two became vegan for ethical reasons, but it has only improved his athletic performance, as evidenced by his lifts at this year’s Rio Games.

WATCH BELOW AS HE SETS A NEW PERSONAL BEST AND A NEW AMERICAN RECORD...

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VEGAN HOT SHEET

TURNING TURIN

VEGAN

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hould any government be telling you what you should eat? Some residents of Turin, Italy are up in arms over new Mayor Chiara Appendino’s plans to make vegan diets a priority in her city. Incentives such as these are often countered with accusations of government interference and outraged calls of “Nanny

State!” But, the mayor vehemently defends her decision by stating: “The promotion of vegan and vegetarian diets is a fundamental act in safeguarding our environment, the health of our citizens and the welfare of our animals. Leading medical, nutritional and political experts will help promote a culture of respect in our schools, teaching children how to eat well while protecting the earth and animal rights.”

Respect? Health? Protecting children, the environment, and caring for animals? We say KUDOS to Mayor Appendino’s laudable efforts to support healthy eating in Turin. Let’s all hope that as Turin Turns – so shall the world!

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VEGAN HOT SHEET

MEATLESS

MILITARY

MONDAY? NO WAY! SAYS IOWA SENATOR JONI EARNST

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ho knew that the suggestion of meatless-Mondays for the military could cause such a stir? While the meatless-Monday campaign for civilians has been gaining traction because of the recognized health benefits from eating less meat, Iowa senator Joni Earnst evidently doesn’t want to pass on those benefits to our soldiers. Why would she oppose such a measure? “She told agricultural consulting business Pro Ag that meatless Mondays are ‘misguided.’” With the mounting evidence that a plant-based diet is healthier and, in many respects, cheaper, her protests are a bit hard to understand. However, her state does lead the nation in meat production, leading “some people [to] question if Earnst’s opposition to meatless Mondays is about a different kind of pork entirely.”

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VEGAN HOT SHEET

WORLD’S FIRST VEGAN LIFESTYLE TV SERIES

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s 2016 the year of the vegan? All signs point to yes, Yes and YES, especially when you consider that a vegan lifestyle television show will be debuting soon. The show is called “Plant-Based by Nafsika and stars Nafsika Antypas, vegan lifestyle mogul and total inspiration.” This first-of-its-kind program will demonstrate the ease of vegan cooking, feature vegan celebrity guests and showcase vegan food experts, among other things. A&E will air the first season of Plant-Based by Nafsika, beginning July 27 on Wednesdays at 7:30 EST. Tune in to find out how a cruelty-free diet and lifestyle can change your life and save the world!

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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

DC VegFest September 24, 2016 Washington, DC

Portland VegFest October 22 - 2016 Portland, Oregon

Festivale Vegane de Montreal November 2, 2016 Marché Bonsecours, Montréal

World Veg Festival October 8 - 9, 2016 San Francisco, California

Tokyo: VegeFood Festival October 29, 2016 Tokyo, Japan

VeganFach Festival November 4 - 5, 2016 Cologne, Germany

Vegan Oktoberfest October 15, 2016 Los Angeles, California

SoCal Veg Fest 2016 October 29 - 30, 2016 Costa Mesa, California

Atlanta Veg Fest 2016 November 12, 2016 Atlanta, Georgia

Thailand: Vegetarian Festival October 18 - 26, 2016 Phuket, Thailand

Veggie Planet Prague Festival October 29, 2016 Praha, Czech Republic

Vienna: Vegan Planet Wien – Festival November 27, 2016 Wien, Austria

Central Florida Veg Fest October 22, 2016 Orlando, Florida

Wolverhampton UK World Vegan Day November 1, 2016 West Midlands, UK

Netherlands VegFestNL December 4, 2016 Utrecth, Netherlands

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VEGWORLDLY WANDERINGS

CHIC RETREATS AND TREATS IN BOCA RATON AND DELRAY BEACH Story and photos by Robin Tierney

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rave a little luxury for your vacation, but don’t want to pack heels and suits or make complicated plans?

Just want to bask in fine company, culture and beauty?

Well, Boca Raton and Delray Beach are perfect for a long weekend. Here are great places to stay, dine and explore in high style in these chic, tranquil side-by-side South Florida towns.

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Top-flight resorts The architecture is spectacular at Boca Raton Resort & Club. This 356-acre resort, dating to 1926, has lodging for every taste. Immerse in water views at the Yacht Club. Gain altitude at the 27-story Tower. Bask in serenity at the Spanish-Mediterranean-style Cloister. Unwind in a bungalow by the historic golf course.

Or slide into sleek oceanside digs at the Boca Beach Club, reachable from the main resort over the Intracoastal Waterway by free shuttles, resort bicycles and the Mizner’s Dream ferry, named for the resort’s founder. Abstract sculptures by regional and international talents dot hallways and gardens; they’re for sale, and some guests do buy them.

Among exclusive attractions at the resort: sunrise yoga on the white-sand Atlantic beach with divine instructors Ritzy Christensen, the Surf School, a new FlowRider simulated surfing wave and the Waldorf

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VEGWORLDLY WANDERINGS

FlowRider simulated surfing wave and the Waldorf Astoria Spa, one of the world’s best. It’s modeled after Spain’s grand Alhambra Palace, with mosaic tiles, archways, ritual baths, hot deluge waterfalls and heated garden pool. Treat yourself to a harmonizing detox body wrap or signature massage.

In nearby Delray Beach, recently renovated Crane’s Beachhouse offers intimate studios, suites and luxury villas with river rock showers and romantic foliage-fringed balconies and patios. Melt into heated saline pools, stroll the gardens and hear live music in this award-winning Key West-style hideaway.

Upscale veggie delights Boca Raton Resort veg-friendly dining choices include Lucca, known for sumptuous Italian fare.

Teasers have included baby golden beets with pistachios, crispy artichokes and heirloom tomatoes flecked with basil from Chef Adam Pile’s garden.

Veganized mains range from roasted cauliflower

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VEGWORLDLY WANDERINGS

handmade pasta, including gluten-free options. I loved this seasonal special: sweet corn crema with shishito peppers charred in the wood-fired oven and Thai basil topping garganelli quill-shaped pasta.

After sunrise yoga, I dug into the “Enlightened Lifestyle” breakfast bar at Boca Beach Club’s Sea Grille: I topped fresh berries and mango with toasted coconut and flax seeds and chased that with a wheatgrass shot.

Its many hits include raw zucchini pasta marinated and dehydrated with carrots and tomato, an exotic seaweed salad and crisped broccoli bites fired up with boomboom sauce -- sriracha and cayenne, mellowed out with a pinch of cinnamon.

At Delray’s Juice Papi, Green Utopia energizes mind and body with green apple, lemon juice, kale, dandelion greens and cucumber. Other winners: the French Kiss mint chocolate chip signature smoothie and zesty acai bowls such as the Elvis chock-full of banana, peanut butter, gluten-free granola, sunflower seeds, peanut butter chips and shredded coconut.

In Delray Beach, FARMHOUSE Kitchen’s “clean eating” dishes are made with seasonal local ingredients. Addictions include cauliflower Philly, the Farmhouse BMC (skillet-roasted Brussels sprouts, mushrooms, cauliflower), sweet potato crusted portobello and sweet pea guacamole. It’s on mile-long Atlantic Avenue flecked with eateries, galleries, shops, and it runs right to the beach.

You can even even hop the free trolley or the free Delray Downtowner.

Yaxche Tearoom, named for the Mayan tree of life, serves 100 varieties of organic tea made with certified Goodwater in an art-filled former church parsonage dating to 1903. I paired the delicious coconutty Nirvana with a vegan Meyer lemon bar.

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VEGWORLDLY WANDERINGS

Indulge mind and senses in this culture capital Loggerhead Marinelife Center is a fascinating place in an eco-friendly structure in quiet Juno Beach. The Center was founded by a real estate agent known as “the Turtle Lady,” who taught children and adults about protecting sea turtles. Haley Halyburton is among volunteers leading fascinating tours, introducing visitors to patients being rehabbed before release back into the sea and initiatives from nest monitoring to pier collection tubes for monofilament fishing line that injures and kills marine animals.

In artsy-friendly Delray, Morikami Museum and Japanese Gardens features breathtaking bonsai and Asian art. The Cornell Art Museum at Old School Square, housed in a restored 1913 school building, displays cutting-edge works by regional and international artists. Look for Kenneth Ashton Henry’s silent dramas spun in wire mesh. A new show features illumination masters such as Sam Tufnell (gnomes and resin urban artifacts), Frank Hyder (Fish Luminary) and Chris Bracey, who turns salvaged signs into pieces snapped up by fashion designers like Stella McCartney. The square’s the setting for weekly concerts and other free outdoor events.

Boca Raton choices include the Boca Museum of Art, where sights have included fashion doll vignettes and Andy Warhol candids. At the Boca Express Train Museum, you can board 1947 Seaboard Air Line rail cars.

Play in style This area is among the country’s top golf spots. Bicycling is big too: grab a resort loaner bicycle or rent one, and hit beautiful trails lined by subtropical plants.

And here’s a cool pairing: Attend Sunday vinyasa flow yoga at Twisted Trunk Brewing. Opened last fall, the brewery serves its vegan-friendly watermelon Saison and other brews at a bar made of century-old elm.

The only downside?

Embraced by the area’s beauty and luxury, it’s hard to say goodbye.

More information: http://www.palmbeachfl.com

About the Author Robin Tierney, an award-winning writer who explores the world on foot and bike fueled by vegan fare, is at tierneydog@yahoo.com VegWorld Magazine

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ISRAEL

THE LAND OF NON-DAIRY MILK

AND BEE-FREE HONEY

by Dana Shemesh - photos courtesy of Delicious Israel

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ravel for a vegan can be daunting. There are the servers and restaurant owners who will assure you that there’s no meat – only vegetables stewed in chicken broth – in the soup, or you can play it safe and opt for a flavorless lettuce and tomato sandwich.

Either way, vegan travelers are not likely to stumble on an intentionally vegan friendly restaurant, unless they research and plan in advance.

VegWorld Magazine

On a recent visit to Israel, I noticed it’s almost difficult to avoid restaurants who don’t cater to vegans.

Voted as the #1 destination for vegan travelers by The Daily Meal, Israel’s vegan culinary scene is taking off.

At a Tel Aviv branch of the popular eatery Café Greg, there’s a separate vegan menu, featuring some 15 dishes including a Vegan Breakfast to rival the lav-

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ISRAEL - THE LAND OF NON-DAIRY MILK AND BEE-FREE HONEY

ish Israeli breakfast, vegetable curry, and chia fritters.

The restaurant’s vegan menu rolled out around two years ago, and is now featured in all of the restaurant’s 110 locations throughout Israel, according to Ilia Leibin, owner of Café Greg at Tel Aviv’s seaside port.

The concept of entirely replacing meat and dairy for a plant-based diet has gained popularity in Israel over the last several years, and vegan activists believe it’s more than just a passing trend.

An estimated 5% of Israel’s citizens are vegan, says Omri Paz, founder of non-profit Vegan Friendly in Israel. The demand for dairy milk in local supermarkets is decreasing, and soy and non-dairy products increasing, says Paz. With a population somewhere around 8 million people, Israel is believed to have the largest populations of vegans in the world.

Israel’s Vegan Festival debuted in 2014 and attracted some 15,000 participants, according to organ-

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izers. This year the festival is expected to draw larger crowds as an increasing number of citizens are adopting a plant based diet.

Paz attributes the growing trend to a number of factors, stemming from a viral YouTube video featuring animal-rights activist Gary Yourofsky. The sub-titled video racked up at least 1 million views on YouTube, left an indelible mark.

“Social media is big here and allows us to show what goes on in the factory farming and (for consumers) to see the meaning of what they eat, and the consequences when they eat an egg or dairy product,” says Paz. Over the last several years, Israeli television programs featured undercover investigations showing animal abuse and cruelty on dairy farms and slaughterhouses, inspiring local celebrities, models, and public figures to advocate the benefits of a crueltyfree, plant-based diet.

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ISRAEL - THE LAND OF NON-DAIRY MILK AND BEE-FREE HONEY

In Israel, military service is mandatory for young men and women. As young conscripts started to demand more vegan options, the Israel Defense Forces changed their menus, offering healthier meat and dairy free options in their mess halls. Vegan Israeli soldiers are also provided leather-free combat boots and wool-free berets.

Roaming the cosmopolitan streets of Tel Aviv, it is common to find the “Vegan-Friendly” decal in hundreds of local eateries and brasseries. Restaurant chain Domino’s Pizza – one of the sponsors of Vegan Fest in Israel – also added a vegan pizza to their menu, and now some of their franchises around the world are following suit.

Visit an Israeli hummuseriya, using warm pita to scoop freshly ground chickpeas decorated with tehina, lemon juice, olive oil, parsley and a dollop of spicy pepper, and you will never look at the prepackaged cold grocery variety quite the same.

American expat Inbal Baum leads Delicious Israel - a culinary experiential tour company, bringing tourists largely from North America to experience Israel through its food culture.

“Everything is so fresh here and vegan friendly,” she says. Ironically, one of her popular vegan food destinations is actually a meat restaurant. “They throw 30 fresh salads on the table and you don’t have to

Plant-based cuisine has always been a staple in the Israeli diet, small locally-owned eateries serving up fresh hummus, falafel, tehina, and all the fixings, on practically every street corner.

order the meat,” she says. “That’s the basis of how we eat here, fresh produce and farm to table, we’ve been doing it throughout our history.”

About the Author

Dana Shemesh is a freelance writer based in Atlanta, Georgia. A native of Tel Aviv, she frequently travels to Israel with her husband and two boys. Dana currently works in PR and Communications for the Israel Ministry of Tourism, and is a former documentary producer at CNN. She has written for CNN.com, BBC, Associated Press, TravelGirl, PLATE Online, Inquisitr, and The Jerusalem Post.

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IT’S NEVER TOO LATE -

HEALTH AT ANY AGE

by Judy Bryan

before

after

This journey has been so meaningful in my life. So, just so you know, this was a really long journey. But, if you’re ok with that, let’s get started.

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AMAZING TRANSFORMATIONS

I belong to a number of online plant based groups and one of the things I’m most grateful for is that we are all at different places in this journey. For me, it started about two and a half years ago. I weighed in the 220’s (not sure exactly, at some point I’d stopped weighing myself...at my highest weighed amount, I think it was 224...but frankly I wasn’t using the scale so much...I didn’t like the reminder!!!

Oh, and one point I should make from the start: My experience is not unusual...since doing this I’ve met literally hundreds of other people who experienced the same sort of results, many were much more dramatic than my own. I was 67 when I started this... It’s never too late!

At any rate, one of our local hospitals here in Chicago (Alexian Brothers) offered a “weight loss program”, so I decided to enroll. I thought, “It’s hospital run, supervised by medical staff, surely it’s a good thing, right?” Health, frankly, at that time wasn’t even on my radar. I was just fat, and I knew I needed to do something, and this seemed like a sensible place to start.

Well, that “sensible” place turned out to be a regimen of Optifast (powders you add water to get a shake or a soup, and so-called “meal replacement bars”. Check out the ingredients. It’s all chemically contrived “nutrients.”

Oh...and they were 800 calories per day, maximum!!!! I did this for a couple of months, all the while feeling that “This doesn’t seem like a good idea!!!”

Then, quite by accident, I watched FORKS OVER KNIVES. (http://www.forksoverknives.com/the-film/) I’m assuming that most of you have seen the documentary as well. If you haven’t, it’s a MUST SEE!!! Free on Netflix, or a couple of dollars on YouTube.

Watching FOK set me on a journey. Some of you have been on it

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AMAZING TRANSFORMATIONS

much longer than I, some less so. But wherever we all are, this is an awesome journey, for sure. I’ve now been whole food plant based, no added oils or sugars or processed foods for just a bit over 2 years (since April 6, 2014, but who’s counting!!!) and never looked back. When I began, I had been on high blood pressure medication for about 15 years, had been diagnosed as “pre-diabetic,” and my cholesterol was 268. My doctor had told me I’d always need blood pressure meds, but when I went to my next appointment shortly after going whole food plant based, I told him I thought I’d be able to reverse my blood pressure issue, along with other issues. He told me “eating more fruit and veggies is a good idea, but you will still ALWAYS need your blood pressure meds.” I told him flat out I didn’t believe that to be true. Mind you, this is a doctor who is specifically there to guide people into healthy weight.

At that appointment, they did draw blood and take fasting urine samples, which is awesome... it gave me a PRE-healthy-eating benchmark.

Three months later, I was back in the doctor’s office having been WFPB for 90 days. The doctor checked my blood pressure and was very pleased. I forget the exact numbers, but it was something like 122/72.

So I asked him if he was sure he liked those numbers.

He said “Absolutely...I’d take them every day of the week!” I said “Awesome...because I’ve not taken any medication for a couple of months now. I did it with

food! What really shocked me was his response. And I quote...”Well, I don’t believe it had anything to do with the food, but keep doing what you’re doing!!”

Oh... and the test results at the 90-day mark? Cholesterol down from 268 to 132; no longer pre-diabetic; blood pressure, as I said, normal. And in the course of a bit over a year I’ve managed to lose about 85 lbs and keep it off. There were many other issues, like GERD (Gastroesophageal reflux disease), and some excruciating pain I used to have when I’d first try to stand up in the morning, and difficulty staying asleep at night, for example, that also disappeared as a result of eating healthy.

By the way, just so you know, prior to eating WFPB, I was really at the bottom of the SAD food pyramid.

I did NOT cook at all...ate fast food and packaged “food” all the time. This was a huge change for me and in the beginning I questioned how I would possibly be able to do this. But I did it! And so can you... wherever you are in this journey.

IT’S THE FOOD! One more note. The longer I’ve been doing this, the more information I’ve been gathering about, not just the impact on our own weight and health that eating plant based has...but also its impact on our lands and water, certainly on the animals, and on the millions of people here and around the world who do not have food because the food we’re growing is fed to farm animals before they’re slaughtered instead. Eating plant based is a win-win-win!

I encourage you to get involved with plant-based groups...to ask questions, to share your own stories, your challenges, etc. The more we know, the better we all do!

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UNHEALTHY VEGETARIAN

NOW THRIVING WITH

DR. MCDOUGALL’S PROGRAM

by Molly Nelson

before

after

Around Halloween 2013, I watched the documentary film Forks Over Knives and it truly opened my eyes to the dangers of the Standard American Diet (SAD).

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AMAZING TRANSFORMATIONS

A

round Halloween 2013, I watched the documentary film Forks Over Knives and it truly opened my eyes to the dangers of the Standard American diet (SAD). Even though I had been vegetarian for 9 years, I still ate very unhealthy foods, loading up with cheese, ice cream, chocolate, etc. I eventually reached 363 pounds and, at one time, may have weighed more than that, but scales were something I avoided, and still do actually.

For convenience, I had begun eating meat again about three years before I saw Forks Over Knives. I clearly was doing something wrong or my health and weight would not have gotten to that point. I was at a loss. My blood pressure was high, but I had not yet gone on meds. I knew, without a doubt, that diabetes was in my near future.

As a caregiver for many years, I had witnessed many patients with diabetes and had seen the debilitating effects of the disease. I knew that it is mostly diet and weight-related. I also had terrible acid reflux and had been taking Omeprazole for years. I have degenerative disc disease and osteoarthritis in my spine, and problems with my hip joints, likely due to many years of obesity and a sedentary lifestyle.

Forks Over Knives was my wake-up call. I decided to go plant-based immediately. I knew that I would not miss meat at all, but cheese, chocolate, etc. were going to be a challenge. I watched many plantbased documentaries and I read several books, including “The China Study”

by T. Colin Campbell, “The Pleasure Trap” by Dr. Lisle, and “Eat to Live” by Dr. Joel Fuhrman. I started out still eating a high fat plant-based diet, meaning olive oil, fake margarines, lots and lots of nuts, avocados, olives. But even then, just cutting out animal products helped me start losing weight and my cholesterol came down. I lost weight slowly but began to feel better.

I happened to read Dr. John McDougall’s book “The Starch Solution” and decided that I would eat that way and see if my weight loss picked up. It sure did! I have now lost 160 pounds. I weigh right around 200 pounds on a 5’10” frame. My cholesterol the last time it

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AMAZING TRANSFORMATIONS

was checked was 136. No diabetes, no anemia, my blood pressure is about 100/60. I no longer have acid reflux so I don’t take medications for that. My health has never been better! The great thing about this way of eating is that I eat a high volume of food, and don’t go hungry. People are amazed how much food I eat.

In the beginning, I did not exercise at all. Just carrying around that weight in my usual daily activities was all I could handle. Now I walk 3-6 days per week, anywhere from two to five miles. That is all I do for exercise, but this includes hiking which I have developed a love for. I never could have done this two and a half years ago.

Learning WHAT to eat was the first step. Learning new methods to manage stress and anxiety and coping with emotions, rather than turning to food, has been the biggest hurdle. Food was always my comfort, and even vegan food can be very unhealthy when moderation goes out the window.

Walking and nature have replaced stress eating for the most part. I am certainly not perfect in what I eat. I will eat a high fat snack or meal from time to time, but I never EVER eat animal products, and I will never touch them again. Our bodies function best on plants, and the best part is that no lives are lost, no creatures are tortured and forced to live in terribly inhumane conditions so that I can eat cheese pizza or ice cream. I mostly eat whole foods, rather than processed foods, but again, I am not perfect. I do the best I can and it is working for me.

to give up! But I am following Dr. McDougall’s Maximum Weight Loss guidelines now to hopefully get the last of the weight off. That means lots of healthy starches in the form of whole grains, potatoes, sweet potatoes. And lots of vegetables, but zero oil. I eat more fruit than is recommended, but this is what I am willing to do at this time. If I need to change things up again, I will, as long as it does not include animal products and is low in fat.

I am 44 years old and recently went back to school and graduated with my Associate’s in Applied Sciences in Human Services degree. Working fulltime and going to college full-time would never have been possible when I was eating the Standard American diet. I did not have the energy or stamina to keep such an intense schedule for two years. The increase in mobility and energy are the BEST things about this way of eating. It has truly changed my life and I have never looked back.

One thing I am very aware of is that - even though this way of eating is for me - I never judge others or “fat shame” people. I know this struggle. I know it to my very core, and I know that nobody will be able to make a major change until they are ready and they are doing it for the right reasons. And that is ok.

I was not ready until I was ready!

Everyone is on their own journey. Thank you for letting me share mine.

I have maintained this weight for about a year, and still have 40 or 50 pounds to lose. I am guessing 25 pounds of that is loose skin, that I can only get rid of through reconstructive surgery. So I eat like I plan to eat for the rest of my life. I don’t count calories, but I don’t eat anything with added oil. I don’t starve myself or beat myself up when I eat something high in fat. I have had to severely limit the amount of nuts and peanut butter I eat. That was the hardest thing

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FEATURE

A BRIEF HISTORY OF

ALL THINGS VEGAN PART ONE

by Lori Donica Barber, M.A. VegWorld Magazine

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FEATURE

H

old the animal products and serve up a

1944, longtime vegetarian and Englishman Donald

plate of fruits and vegetables please!

Watson called a meeting with several of his vegetarian friends and created the word “vegan” in order

It appears everywhere one turns these days, more

to protest the eating of dairy by his fellow vegetar-

people are going vegan and clamoring for ever

ians. Lore suggests that he took the first and last few

more plant-based foods. From celebrities to the av-

letters of the word vegetarian in order to create a

erage Joe, individuals seem to be demanding more

completely new word, which would differentiate

broccoli and blueberries and less bacon and Brie.

between vegetarians who consumed eggs and dairy and those who did not. In doing so, Watson and his

As veganism goes mainstream, it’s losing its stereo-

friends fashioned an original word, along with cre-

type of being associated with the tofu-eating, hippy

ating a new organization called The Vegan Society.

fringe (not that there’s anything wrong with tofu – or

They detailed what it meant to be vegan as follows:

hippies. We love them both!). Former presidents are doing it, the Hollywood elite are doing it, celebrity

“A philosophy and way of living which seeks

chefs are doing it and maybe you should consider

to exclude—as far as is possible and practica-

doing it too!

ble—all forms of exploitation of, and cruelty to, animals for food, clothing or any other

Even fast food companies are beginning to offer an

purpose; and by extension, promotes the

array of plant-based items. With new studies com-

development and use of animal-free alterna-

ing out practically every day touting the benefits of

tives for the benefit of humans, animals and

consuming more plants and less animals, it’s easy to

the environment. In dietary terms it denotes

see why so many people are trying to put evermore

the practice of dispensing with all products

phytonutrients (plant compounds) on their plate.

derived wholly or partly from animals.”

But how did the concept of 100% plant-based eating even get started? Where did it come from and how did it evolve? Who were the people, the socie-

THE AMERICAN VEGAN EXPERIENCE

ties, and what were the underlying systems of belief

The birth of veganism in the UK developed out of

which brought us to where we are today when it

deep, principled convictions regarding the rights of

comes to eschewing all animal products and get-

animals, independent of their usefulness to Man. As

ting our nourishment solely from the fruits of the

veganism began taking root in Great Britain, the veg-

Earth? How did we get here?

etarian movement had started to wane in the United States. For the most part, religious and health con-

WONDERING WHERE THE TERM “VEGAN” CAME FROM?

siderations spurred the American plant-based eating

The term “vegan” hasn’t been around that long, historically speaking; though, people have been practicing the basic tenets of veganism for eons. In

However, it would not be until 1960 that the United

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movement early in the country’s history.

States would have their own national vegan group.

At the beginning of that most tumultuous decade,

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FEATURE

Jay Dinshah founded the American Vegan Society,

physiology and well being, Americans still cling to

which fully incorporated the tenets of the British

their meat. One of the reasons for that comes from

Vegan Society. The American Vegan Society also

what took place when people first arrived on the

encouraged the idea of Ahimsa (a term shared

shores of North America.

by Hinduism, Buddhism and Jainism), which is a Sanskrit word meaning “dynamic harmlessness.” In

When the colonists disembarked from their ships,

other words, along with avoiding all flesh foods and

they were amazed at the amount of wild game avail-

products, one must actively do no harm to fellow

able to them. There were a plethora of deer, geese,

creatures.

wild boar, rabbit and many other animals there for

WHY DID IT TAKE SO LONG?

the taking. In England, only the nobility could hunt game, leaving many of the lower classes hungry and envious of those in power who often had meat

Veganism has always been a hard concept to sell in

on their dinner table. As early as the 12th century in

the United States. Most Americans tend to have an

England, “poaching” by the peasantry led to severe

emotional, cultural and perhaps even addictive at-

punishment, sometimes even death. So, when those

tachment to meat. Study after study proves that eat-

first immigrants began to comprehend the “animal-

ing meat is detrimental to our collective health (per-

eating paradise” before them in the New World, they

sonal & environmental). Yet, with all we know about

started hunting with abandon, without fear of pun-

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FEATURE

ishment. Eating meat made them feel like royalty. They sent correspondence home saying: “We eat meat almost everyday.” Letters would come back stating: “It can’t be so!”

As we spread across the continent and large swaths of land became available to raise farm animals, our attachment to meat grew even stronger. It became ingrained in our collective psyches that eating animals meant prosperity and wealth. We consumed ever more meat, while our health deteriorated. This early cultural connection to all things flesh made it difficult for many Americans to consider giving up animal products.

Hence, the reason that veganism still today represents an anomaly (though that is changing) and why it wasn’t until 1960 that The American Vegan Society came into existence.

A VEGAN BY ANY OTHER NAME IS NOT THE SAME For many, “veganism” and “plant-based eating” are not interchangeable words.

Let’s try to clarify the difference. Plantbased eating is really pretty straightforward. Those who eat plant-based diets mainly concern themselves with eating – well – plant foods (no surprise here!).

These plant munchers don’t eat any animal products, including meat, fish, dairy, eggs, gelatin or animal byproducts.

You might be saying – this sounds a whole lot like vegans; and, you would be correct. So just what is the difference? In

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FEATURE

general, vegans, along with not consuming any of

etarianism: “the issues which agitate so many today

the aforementioned products, very often also have

– a hatred of unnecessary slaughter, the concept of

a deep philosophical belief (as detailed in Watson’s

animal welfare, our own physical health, the earth’s

original vegan decree) in the rights of animals. Ve-

balance and hence ecology – would have been un-

gans tend to pile high their dinner plates with not

derstood…as early as 600 BC.” (ix)

only plants, but also with politics and ethics. They eliminate the entirety of animal products from all

LET’S GO BACK EVEN FURTHER

facets of their life. They use no leather, wool, silk, fur, honey, beeswax, or any goods derived from any part

We know that eating a diet made up entirely of plants

of an animal or that have been tested on animals.

represents an ancient concept – older than humans themselves, as it comprised the bulk of hominids’

commonly-accepted

diet, prior to our ancestors coming out of the trees

definitions right now, all vegans are plant-based

and moving away from the temperate zone or “the

eaters; but all plant-based eaters are not necessarily

salad zone,” as some like to call it! If you go way

vegan.

WAY back in history – when we were still hanging

So,

according

to

most

out in the trees – we were completely vegan, totally It’s important to remember that the term, vegan,

plant based – whichever term you prefer! We may

wasn’t even introduced into the English language

have picked up and swallowed down a bug or two

until 1944. Therefore, when studying the historical

here and there, but mainly we were pretty happy

record, the differentiation between vegan and veg-

hanging out in the trees, eating our fruit. Physiology

etarian is unclear. However, as Colin Spencer writes

helps prove that we were once predominantly fruit

in his book: The Heretic’s Feast: A History of Veg-

munchers. How so?

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FEATURE

Primates (including humans, apes, and monkeys) are the only mammals (as well as guinea pigs) that cannot manufacture their own vitamin C, which is pretty a pretty important vitamin. We used to have the ability to do so. However, we began taking in SO much vitamin C from fruit and other plants that our body slowly lost the ability to make this all-important vitamin, because it didn’t have to. (A perfect biological demonstration of the old adage, “Use it or lose it.”). When it came to vitamin C, the sweet succulent goodness of berries and bananas was all we needed. By examining the archaeological evidence of our ancient ancestors and studying their teeth, it becomes apparent that our primeval kin were more suited to eating plants as opposed to flesh.

As we came down from the trees and began forming civilizations, our diets began to vary and what people ate began to hold enormous significance, beyond merely providing sustenance. For many, a diet that relied heavily on meat became the norm. Though there are many theories as to why humans began consuming flesh, as yet we do not have definitive “proof” of the reason. One idea is that as climate began to change and as beings began to spread out from the temperate zone, fresh fruits and vegetables were less available. So, in order to survive, particularly through harsh winters, eating meat became a survival tool. Then as animals were domesticated, there became a ready supply of meat and dairy; and, people developed a taste for it. What started out as merely a survival tactic, developed into a very unhealthy habit. We

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FEATURE

collectively forgot about the simple joy of consuming nothing but fruits and vegetables.

Samos to wealthy parents. His education in Greece included the idea of reincarnation and panpsychism, which meant that everything is full of gods. When

As time went on, some started to question their meat-eating ways and turned once again to a plant-based diet. For many of those people, eating vegan began to be about making a social statement. In reality, consuming a diet solely of plants seems to have been born out of the moral concept: “Thou shall not kill.” Around 500 BC and during the lifetimes of Buddha and Pythagoras, the idea of not harming fellow creatures, human or otherwise, appears to have developed from the belief in reincarnation. This “do no harm” idea can be traced to the Mesopotamia region and to ancient religions.

Pythagoras traveled to Egypt to continue his education, the priests he studied with there abstained from eating certain foods and also refused to wear any material that came from animals. Later, in Babylon, he learned purification rituals, which included refraining from eating beans and meat.

As Pythagoras transitioned from pupil to teacher, he became one of the first Greeks to proclaim the existence of a soul. What’s more, he believed the soul to be immortal and that it could be reincarnated into other beings. Therefore, “to kill and eat any living creatures,

PLANT-BASED EATING IN ANCIENT GREECE Some early Greeks began contemplating the significance of diet and how it might affect their bodies and souls. Pythagoras, of Pythagorean theorem fame (beyond developing theories that would cause you consternation in high school math class) was one of the first to believe that what one ate could improve health, promote peace and stimulate deeper thinking. This led him to adopt plant-based eating and develop the Pythagorean Diet.

whether

they be bird, reptile or fish, was to murder one’s cousin, and eat their flesh.” (spencer, 43) Roman philosopher Porphyry details Pythagoras’ diet, writing that for breakfast he ate honey or honeycomb and at dinner consumed millet or barley bread with either raw or boiled vegetables. (spencer, 48) It seems Pythagoras maintained a vegetable diet for his whole life and remained slim and energetic until his death.

Along with his belief in reincarnation, his reason for eating a vegan diet was his belief that eating only

Pythagoras was born around 580 BC on the Island of

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plants promoted peace.

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FEATURE

Syrian philosopher Iamblichus wrote: “Amongst oth-

bors would have to compete for limited land space

er reasons, Pythagoras enjoined abstinence from the

in order to raise their livestock. Ultimately, Socrates

flesh of animals because it is conducive to peace”

thought that a meat-heavy diet would preclude the

(spencer, 50). While some dispute how strictly Py-

building of a fair society, saying: “Would not these

thagoras’ followers adhered to his dietary recom-

facts prevent us from the…building of a just society,

mendations, he undoubtedly laid the foundations for

if we pursue a desire to eat animals.”

the principles of modern day veganism. The vegan diet seems to have kept Pythagoras’ mind sharp, as

Along with Pythagoras and Socrates, many other

we still use his mathematical concepts today; and,

philosophers also promoted a plant-based diet as

he is considered one of the greatest philosophers of

the best way to build a peaceful and rational soci-

all time.

ety. While humanity still use many of these ancient thinkers theorems and formulae, it remains some-

Other famous Greek philosophers also had a pen-

what perplexing that most of civilization chose to

chant for plant-based eating as a matter of morality

ignore their dietary advice!

and good health. Socrates, born in 470 BC, definitely held the belief that eating animals did not represent

As we’re beginning to discover, the history of vegan-

the best diet for humanities’ morals or well-being.

ism is a complex topic which spans the globe and is

He believed in reincarnation and thought animals

interwoven with our cultures, our physiologies, our

had souls. Therefore, he reasoned that eating a

politics, our economies, as well as our ever-evolving

leg of lamb for dinner might mean that you were

systems of belief.

consuming your long dead relatives or friends. He once stated: “Would this habit of eating animals not

In fact, it is impossible to discuss veganism without

require that we slaughter animals that we knew as

discussing the huge role religion has played in its

individuals, and in whose eyes we could gaze and

inception and evolution.

see ourselves reflected, only a few hours before our

***********************

meal?”

In Part II of A Brief History of All Things Vegan, we will take a closer look at the role that religion has played

Socrates claimed that consuming flesh would in-

in shaping the modern plant-based movement of to-

terfere with living a joyous life and would make us

day. We will be exploring Hinduism, Buddhism, the

sicker, writing: “If we pursue this way of living, will

Seventh Day Adventists, Sylvester Graham and the

we not have need to visit the doctor more often?”

Grahamites, The Shakers and The Transcendental-

The philosopher also thought that the consump-

ists to better understand the origins & the evolution

tion of animals would lead to more war, as neigh-

of the vegan movement.

About the Author

Lori Donica Barber lives in Idaho where she teaches the history and anthropology of food at Idaho State University. She is passionate about the implications of eating a plant-based diet and challenges her students to consider the repercussions of every bite they take. Lori believes everything always comes back to food – from obvious health concerns, to political issues to societies ability to learn, grow and make sound decisions. When she is not lecturing on food, she teaches yoga, inspiring people to move their body and eat healthy food.

She also loves venturing into the backcountry of Idaho, skiing, backpacking, camping and soaking up the great outdoors. She shares her love of plant-based eating with her husband and two sons who have indulged her obsession and embraced this lifestyle wholeheartedly.

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DOCTOR SPOTLIGHT

PHYSICIAN,

TRANSFORM THYSELF!

WHEN ALL YOU’VE EVER LEARNED IS NOT ENOUGH

by Lori L. Fryd

The art of healing comes from nature, not from the physician.

Therefore the physician must start from nature, with an open mind.

- Paracelsus 15th century Swiss German philosopher, physician, botanist

You are entitled to your own opinion. But you are not entitled to your own facts.

- Daniel Patrick Moynihan

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DOCTOR SPOTLIGHT

W

hat do you do when you realize that much of what you’ve learned about being a doctor was wrong or, at least, in-

And then you go about the business of becoming a true healer.

complete?

Shifting Paradigms

What happens when you discover that what you thought you knew, relied upon and understood about your chosen career was - to put it charitably not exactly the whole story?

Looking back on his dramatic metamorphosis from conventional medical doctor to lifestyle physician, Dr. Loomis understands that he has experienced a miraculous transformation. “I’ve come out a different person, physically, philosophically, and intellectually,” he reflects. “Every aspect of my life has changed.”

How do you reconcile the fact that you have put in four expensive, arduous years of training in medical school, and then another three years of intense training during your internal medicine internship and residency, actively treated patients for twentyfive years, helped them with all your hard-earned knowledge and (you thought) expert skills and then suddenly, unexpectedly, you discover that, all along, there had been a much better way? A safe and effective way of treating chronic illness you had never been exposed to in medical school or residency?

Something it had never even crossed your mind to consider?

Well, if you are Dr. James F. Loomis Jr. of Barnard Medical Center in D.C. - here’s what you don’t do.

You don’t waste time with anger, resentment, guilt or regret. You don’t worry about the “wouldas, couldas, or shouldas.” You don’t focus on what went wrong or why and you don’t get angry and demand explanations.

You just get on with it.

You slam down hard on the brakes of your life, you execute a swift 180-turnaround, switch gears, alter your course, roll up your sleeves and get back to work. You passionately spread the news of what you’ve learned to anyone and everyone who will listen.

You transform yourself.

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In short, a paradigm shift.

What, exactly, constituted the old paradigm?

As a young medical student at the University of Arkansas and as an intern and resident at Barnes Hospital/Washington University in St. Louis, Missouri, Dr. Loomis (comments in blue below) received the kind of training most doctors these days still undergo.

Everything in my education and training was based on a treatment paradigm. When patients presented with an illness, the standard of care was to look for the best drug to treat the disease. Bottom line? We never received any meaningful training in nutrition or other lifestyle interventions. We only learned about vitamins and the biochemical makeup of macro-nutrients. That was it.

“The expectation was that patients couldn’t control themselves.

No one could really make those kinds of changes. We put them on pills as a surrogate for lifestyle change. We got them on meds so fast, we never waited to find out if lifestyle changes could work.”

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DOCTOR SPOTLIGHT

Upon graduation, Dr. Loomis began his career as a practicing physician in St. Louis, Missouri – and he did what he had been trained to do.

Someone comes in with high blood pressure, and you tell them that they need to the lose weight, exercise more and eat less salt, but the information wasn’t really actionable. And because we were taught that patients can’t really change anyway, we move on to trying to figure out the best drug they need to take to get it down. It’s all rote. The main dialogue was always centered around pharmaceutical treatments. We have institutionalized that kind of thinking in a lot of ways.

Did it ever cross your mind to recommend dramatic lifestyle over drugs to his patients?

It wasn’t like that back then. Nutrition was something different from disease. Food wasn’t real medicine. I just regurgitated the U.S. Dietary Guidelines of the day and showed patients government food pyramids, telling them to eat fruits, vegetables, ‘lean’ meats and low-fat dairy. The expectation was

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that patients couldn’t control themselves anyway.

No one could really make those kinds of changes. We put them on pills as a surrogate for lifestyle change. In fact, we got them on meds so fast, we never waited to find out if lifestyle changes could work.

But why did you think people were so sick in the first place?

Our training taught us to look at illness through a pathophysiological lens. You had a heart attack because you developed a blockage in your artery and the plaque ruptured. You have high blood pressure because your blood vessels got stiff. We knew there were lifestyle risks, but they often weren’t acknowledge until after the fact; once patients developed the disease we just treated it with medications or a procedure and tried to fix it.

Dr. Loomis pauses for a moment and tries to put himself back into his old mindset, a mindset so diametrically opposed to the one he holds today that he strains to recall it.

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DOCTOR SPOTLIGHT

I was completely ignorant. I did not make the profound, fundamental connection between nutrition and health. Everything was about moderation; you could eat unhealthy foods, but only in “moderation”.

In retrospect this is completely misguided…if your car keeps breaking down because you are putting bad gas in it, and your mechanic keeps fixing it, but at the same time tells you “it’s okay to keep put bad gas in your car, just not too much,” you’d probably get a new mechanic! Yet that’s exactly how we talk to patients about nutrition! Besides, I knew there was no way I could spend hours counseling patients on nutrition anyway, so it wasn’t something I ever really thought about doing. That was the norm back then and still is. What I’m doing now is totally outside the norm; even considered “alternative medicine” by some.

Why were you reluctant to take statins when you had been frequently prescribing them to your patients for many years and knew of their effectiveness?

I can’t explain it exactly. It was this vague feeling that something was just not right. There had to be more than this. I somehow just knew that there had to be more to the story. I came to a cross- road, sensing that there had to be another path, but having absolutely no idea what it could be. I walked around with that prescription for statins in my wallet for weeks, but couldn’t bring myself to fill it.

Struggling to articulate those first tentative ripples of intuition that a better way to treat illness had to exist, Dr. Loomis proceeds haltingly:

A “Vague Feeling”

Inside I started to realize that maybe I was doing this to myself. The only solution I could come up

In the Fall of 2010, I tore a meniscus in my knee.

The injury required surgery and I didn’t do a very good job with post-op rehab. The resulting decline in physical activity and continued adherence to a “standard American diet” (SAD) led to weight gain. In July 2011, I had a physical, which showed, much to my surprise, elevated cholesterol, borderline high blood sugar, and borderline high blood pressure. I actually had a pre-diabetic state known as “metabolic syndrome.” I had also developed sleep apnea, requiring me to use a CPAP machine at night. In addition, I developed an irregular heart beat due to the sleep apnea. I became a patient and started to collect doctors. None of them - not my sleep specialist, my cardiologist or my primary care physician - ever talked to me about my diet. In fact, my primary care physician talked about putting me on cholesterol-lowering medication, but I was reluctant.

with was along the same lines of thinking I’d always had. Cleaning up my diet back then meant just drink skim milk, eat lean meats, maybe a little more salmon, avoid the donuts in the doctor’s lounge.

But, even then, something inside just kept telling me that that wasn’t right. It wasn’t enough. At age 52, I knew good and well that whatever changes I made were only going to be temporary. In the past, when my pants would get a little tight, I’d start an exercise program, clean up my diet a little-stop eating cookies and French fries and ice cream for a while. Then I’d let up and the pattern would begin again. Now, for the first time, my health had started to seriously suffer from this up and down cycling.

But, why was I on this continual roller coaster ride?

The consequences to my own health had started to become significant. I knew from years of watching what my patients went through exactly what was in store for me-a life of pills and chronic disease.

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DOCTOR SPOTLIGHT

Forks Over Knives = Fork in the Road

Wow, your doctor must have really been thrilled!

So, I’m in this searching mode about how to handle

something wrong.

Actually, my doctor still insisted that I was doing

my health issues, I have an unfilled prescription for a statin in my wallet and I’m browsing through Net-

Huh?

flix one night. I see this documentary “Forks Over Knives” being offered. I decided to watch it….

Well, you have to remember that we, doctors, as a group, may be hardest to convince. I understand

When the World Started to Turn

this. We are very evidence-based. It’s all about

After watching the film, my first thought was, “It

I spent all this money and did all this training and

cannot be this easy!” After reviewing the medical

maybe what I learned was misguided, that maybe

literature regarding the health benefits of plant-

what I’m doing is not the best way to take care of

based diets, I realized that it would be unconscion-

patients…well, it’s almost like questioning your faith.

able to not give plant-based eating a try and see

It brings a lot of things that people have based their

what the effects would be. I remember saying to

whole professional careers around into question.

‘Show me the double blind controlled studies.’ To admit and accept the fact that maybe, just maybe,

my girlfriend at the time, ‘I really want you to do this with me.’ Together we embarked on a three-

Think about being a Catholic priest and someone

month experiment. I found that shopping for and

comes up to you and says, hey, this whole Jesus

preparing healthy, complete, flavorful meals was

thing didn’t happen the way you were taught it

not nearly as difficult as I had anticipated. Eating

happened. It would be very hard to accept. It’s that

out was more of a challenge, but many restaurants

deeply ingrained in our way of thinking.

were more than willing to prepare a plant-based meal with advance notice.

At the end of three months, the results were nothing short of miraculous. My mood and energy markedly improved—no more sugar lows in the mid-morning and mid-afternoon! No more having to use soda as an afternoon pick-me-up. Also, with a minimal change in physical activity (as I was just completing my knee rehab that I had neglected previously), I lost 25 pounds, my cholesterol dropped from 240 to 150, and my blood sugars and blood pressure dropped significantly and were now in the normal range. My sleep apnea went away and even my allergies vanished – something I was never expecting would happen.

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‘‘It is now clear to me that almost every chronic disease I was trained to treat (often with the help of prescription medication) is directly or indirectly related to living a lifestyle discordant with the one we are designed to lead.”

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DOCTOR SPOTLIGHT

It Can NOT Be This Simple – It Just CAN’T Be!!

total converts, but almost none of the dieticians,

But, it was. Before very long, Dr. Loomis’ patients

off their insulin, I’d hear back from them that their

were noticing a dramatic improvement in his ap-

diabetic specialists were accusing me of dangerous

pearance and mood. They started asking him what

malpractice – even through their A1C’s (a measure

was going on and he began freely sharing the plant-

of blood sugar control) were coming back normal

based message with them. Those who followed his

for the first time in years!

advice began to experience the same miraculous re-

I realized a few things about the way medicine is

sults he was enjoying.

practiced today. I had thought I was a healthcare

endocrinologists, or cardiologists were buying into what I was saying. When I was able to take patients

practitioner. In fact, I realized that I had not been I didn’t really talk to patients about any of this for

practicing “health care” at all. I had been practic-

a few months. As I really started to lose weight

ing “sick care”. The whole paradigm of treatment is

(60 pounds in all) after being able to get back to

centered around drugs and procedures that have

exercising, the changes in me were obvious and

side effects, are expensive and are often painful.

some of them started asking. The forest had finally cleared and I saw the path I had been searching for.

And when we practice “sick care”, we can add years

Once you know this stuff, you can’t ‘un-know’ it.

to people’s lives, but oftentimes end up taking away

As I really started to talk about the importance of

life from those years because of the drugs and pro-

plant-based nutrition, many of my patients became

cedures we use to treat them. We wait for you to get

How Dr. Loomis Ended up at The Barnard Medical Center I wasn’t even looking for a new job. In passing, I heard about an opening at the center through a Facebook post on a vegan doctor’s group. I spent a few hours updating my CV and emailed it off to careers@pcrm.org.

That was it. The rest is history. I sold my house in Missouri, sold off most of my stuff, packed up my car and headed to D.C.!

Four and a half years after going plant-based myself, I ended working up at this incredible topof-the-line medical care facility where we focus on lifestyle changes and actually tackle the root causes of illness, often helping patients get off their medications and feel better than they have in years.

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DOCTOR SPOTLIGHT

cancer and then we give you chemo. We wait for you to have a heart attack and then we put you in the ICU or perform bypass surgery. We wait for you

Medical Director James F. Loomis Jr., M.D., M.B.A.

to get Alzheimer’s and put you in a nursing home.

In fact, the whole system is designed for practitioners to deliver “sick care” because of the way doctors are educated and trained, the influence of the food and drug industry on medical research and government policy, and the way health care providers are reimbursed by insurance companies. It’s just crazy.

So what does it mean to practice true “health care”, which adds years to live, but also sustains life in those year? The answer is so simple; it is by addressing the root cause of most chronic illness, and that is lifestyle, especially diet and nutrition.

The fact is that the most powerful medication I can recommend for my patients are not pills for their cholesterol or blood pressure or diabetes, it is the food they put in their mouths!

So, I have become totally evangelical about this message. I cannot not talk about it. I will talk about it to anyone who will listen. It is so important because if we don’t figure this out as a society, we are going to bankrupt the health care system and the planet as a whole. Because it turns out that consuming meat and dairy is not only bad for our health, it’s bad for the world we live in -modern animal husbandry has a profound negative impact on the environment and is one of the leading causes of climate change.

“We can add years to people’s lives, but instead, we end up taking away life from those years.”

VegWorld Magazine

James F. Loomis Jr., M.D., M.B.A., received his medical degree from the University of Arkansas, where he was elected to the Alpha Omega Alpha Honor Medical Society and graduated with honors. He subsequently completed his internship and residency in internal medicine at Barnes Hospital in St. Louis, Mo. In addition, Dr. Loomis received an M.B.A. from the Olin School of Business at Washington University in St. Louis.

He is board certified in internal medicine and has also completed the certification program in PlantBased Nutrition from Cornell University.

Dr. Loomis has served as team internist for the St. Louis Rams football team and the St. Louis Cardinals baseball team, as well as tour physician for the St. Louis Symphony Orchestra. Before coming to the Barnard Medical Center, he practiced internal medicine at St. Luke’s Hospital in St. Louis, where he was also the director of prevention and wellness. He was also on the clinical faculty of the department of internal medicine at Washington University School of Medicine.

When not practicing medicine, Dr. Loomis enjoys reading history books, cooking, and teaching plant-based cooking classes. He also enjoys running, biking, and swimming, and has completed numerous half marathons, marathons, and triathlons.

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DOCTOR SPOTLIGHT

Knowing what you know now, would you still have

and treatment of chronic disease, using lifestyle be-

chosen to become a medical doctor?

fore pills. You also are starting to see more articles espousing the benefits of a plant-based/vegan diet

Oh, absolutely! If I wasn’t a doctor and I hadn’t de-

in the mainstream media. In addition, on the pro-

veloped lifestyle-related disease which I reversed

vider side, there is more and more research being

with a plant-based diet, the message would not be

doing about the health benefits of a plant-based

nearly as meaningful and my argument would not

diet and there are now conferences for health care

be as powerful.

providers to learn about plant-based nutrition, such as PCRM’s Nutrition in Medicine Conference and

I’m not religious in a formal sense, but obviously

the Plantrician Project’s International Plant-based

when I can do good, when I know that I can save

Nutrition Healthcare Conference.

someone’s life, it’s extremely rewarding. We are all put in this world for something. This is what I need

Because of these changes, I am hopeful that some-

to be doing. I can’t not be doing it. It’s that simple.

day in the near future, it will be prescription medi-

It’s almost a spiritual calling. And it’s nice, because

cations, heart stents and bypass surgery that will be

I don’t need to worry about finding work/life bal-

viewed as “alternative medicine!” But we still have a

ance anymore, because my work is my life!

long way to go.

What’s the future for plant-based eating?

Conclusion

The way we treat illness in this country is not

The doctor who refused to become a patient is a

working. Rates of obesity and Type 2 diabetes are

man on a mission. He healed himself and wound up

skyrocketing, despite knowing that at least 85% of

becoming up a fervent and passionate spokesper-

the cause is lifestyle related. Seventy percent of

son for the plant-based movement. He now works

the population is taking some kind of prescription

as Medical Director at The Barnard Medical Center

medication for conditions that respond very well

in D.C., a role which allows him to emphasize the

to lifestyle change. We’re spending $3 trillion a

role of nutrition in the prevention and treatment of

year on healthcare and we’re still sicker than ever.

illness and chronic diseases to all of his patients on

Yet, the C.D.C. estimates that 75 percent of health

a daily basis.

care spending is for chronic diseases that could be prevented.

When Dr. Loomis was asked if he felt any anger or regret because he hadn’t ever been made aware of

People are starting to see that things are real-

the profound impact plant-based eating could have

ly messed up. And I’ve-seen a strong grass roots

had on his health and his patients’ health many years

movement taking hold as a consequence of this..

sooner, he summed it up perfectly this way.

Patients are realizing that there is another path, and it’s the same one I found. I feel very encouraged that

Look, there are things you know and things you

patients are starting to demand changes in the way

don’t know and things you ignore. It’s not like I

their health care providers approach the prevention

knew about the benefits of plant-based eating and

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46

chose to ignore it. If you know this stuff and ignore

who personally follows a plant-based diet, speak

it, well, that’s bad. I simply didn’t have the knowl-

recently and he said “I know I’m going to die, I just

edge back then. So, how did I feel when I did gain

don’t want it to be my fault”. To be able to teach

that knowledge and the truth finally hit me?

patients - to empower them to take back control of their own health, so that dying is “not their fault” is

I felt enlightened. I felt empowered

an incredibly powerful gift to be able to give. All this has taken me to a higher level of functioning that I

I heard Kim Williams, MD, the immediate past-

can now share with the public, and hopefully, help

president of the American College of Cardiology,

both patients and other health care providers find and follow the same enlightened path. Feeling an-

“Think about if your

gry or bitter or resentful about any of this has never even crossed my mind.

car was breaking down because you’re putting the wrong kind of gas in it. You keep taking it to the mechanic and he fixes it and keeps charging you over and over and telling you that it’s ok to put the wrong kind of gas in your car every now and then, just not that often.”

“Frankly,” he concludes, “Thinking that way would only give me a headache.”

Apparently, Dr. Loomis has found a much better use of his time.

L.LF.

About the Author

Lori Fryd is a freelance writer, Managing Editor, and regular feature contributor here at VegWorld. She first started writing short snippets about her plant-based experiences on Facebook. These personal reflections eventually became lengthier posts, which became essays, which then became short stories. Lori has now compiled several hundred of her random musings about the joys and difficulties of transitioning over to a plant--based lifestyle. She has published her first collection of short stories on Amazon: A Gift of Love She and her husband, Bob, are retired and live in Pennsylvania.

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Issue 36 - September/October 2016 |

47

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 world’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.

Don’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 36 - September/October 2016 |

48

WHAT SICKNESS CAN THEREFORE

BE AN OBSTACLE? HOW MY BUDDHIST FAITH AND PLANT-BASED DIET HELPED ME TO REVERSE DIABETES Testimonial by Mike Meltzer After Photos by Mary Lou Sandler www.3cubedstudios.com

A

s a fat kid growing up, I’d struggled with my weight for many years. At the age of 12, I decided to become a vegetarian after walking by a kosher meat market and being thoroughly grossed out. Even though I was vegetarian, my weight struggles continued for many years. I still ate the standard American diet (SAD), just without the meat, but with lots of sweets and other treats including dairy and eggs.

VegWorld Magazine

What does a lifetime of diabetes do to the body and mind? Well, here’s a list of common complications from diabetes.

• Diabetic retinopathy which can eventually cause cataracts, glaucoma, blindness • Diabetic neuropathy which can eventually cause loss of limbs

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49

AMAZING TRANSFORMATION

• Atherosclerosis • Kidney disease • Depression • High blood pressure • Strokes • Heart disease or heart attack

els, they can’t prevent the many complications and side-effects which are devastating.

At my highest, I weighed 320 pounds. Since the early 2000’s, I was making progress losing about 10 or 20 pounds per year. But I was still diabetic. Although I was given prescriptions for a number of different pills, none of them worked for me. So I stopped taking them and tried to address the problem with diet and exercise with limited success.

Other than the last two which I avoided through luck and surgery, I’ve been dealing with virtually all of these issues. Thanks to my doctors and specialists, my progress has been successful due to my plant-based diet or way of eating (WOE).

In 2009, I started noticing some abnormalities in my vision and other people noticed my walking was kind of odd. I made a determination to find out exactly what the problem was and to deal with it.

Many people think that diabetes is a “treatable” disease which meds and insulin can control. This is a myth. Although meds can control blood sugar lev-

My weight problem was what we Buddhists call heavy or difficult karma. And it certainly has been a lifelong battle for me. But, as Nichiren Daishonin (the

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50

INCREDIBLE HEALING STORIES

founder of the Buddhism I practice) wrote, “Nammyoho-renge-kyo is like the roar of a lion. What sickness can therefore be an obstacle?” (http://www. nichirenlibrary.org/en/wnd-1/Content/45)

mediately orient itself toward your success. On the other hand, if you think, “This is never going to work out,” then at that instant every cell in your being will be deflated and give up the fight.”

As a Nichiren Buddhist, I’m used to making determinations and chanting to make things change in my life for the better. A determination in Buddhism is when we make a vow to accomplish something and keep making steady efforts until it is accomplished.

Shortly after making this determination, I was channel surfing and came across a lecture on a local PBS station of a doctor, Neal Barnard, talking about reversing diabetes with a vegan diet. I suspected that diabetes might have been the cause of my problems.

I had become vegan in 2006, hoping it would help with my weight loss. It did a bit and my system was happier not having dairy products and eggs. My weight did come down a little bit but not nearly enough. I later found out I was what’s known as a Junk Food Vegan. After watching the show on PBS which featured Dr. Neal Barnard, I immediately got his book about reversing diabetes and called his office the next day. He referred me to Dr. Alona Pulde (exsalus.com) whom I called immediately. She said that I could come in and I made an appointment and got started right away.

The President of my Buddhist organization, SGI, Daisaku Ikeda has said, “When your determination changes, everything will begin to move in the direction you desire. The moment you resolve to be victorious, every nerve and fiber in your being will im-

before

VegWorld Magazine

Dr. Pulde explained to me that there were several things I was doing wrong on my vegan diet but that I had a good head start over most people who were just starting this way of eating. I needed to cut out

after

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51

oils and high-fat foods, and minimize processed foods and foods made with flour. I started the program (Whole Food Plant-Based No Oil) I immediately started dropping 2 pounds a week. After four months, my Ha1C (a 6 month blood glucose average) went from 8.6 down to 6.4.

It has now continued to drop as I have stayed on the program and is currently at 4.2, very low on the scale. My cholesterol, which had always been fairly low, is currently at 117.

AFTER my diabetes was reversed in 2010, I still had to have 10 surgeries in 3 years for conditions caused by it. I am still on the mend from these conditions caused by years of being diabetic. I only wish that somehow I could’ve found out about this program 20 years ago.

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INCREDIBLE HEALING STORIES

Dr. Pulde’s program is very similar to Dr. John McDougall’s (DrMcDougall.com) , whom she and her husband, Dr. Matt Lederman, had previously worked for. Since appearing in the Forks Over Knives movie, they have gone on to work for Whole Foods.

I am currently at my lowest weight in a very long time, 180 pounds. Last summer, after the last, (hopefully) of all the diabetes-related surgeries and conditions I’ve had to endure, I decided to drop my excess weight once and for all. I consulted with Dr. Michael Klaper at True North Health (http://www.healthpromoting.com/) who suggested a modified juice fast.

Since that time I have dropped about 45 pounds to get me to my pre-junior high school weight.

I firmly believe that my long time Buddhist practice of chanting Nam-myoho-renge-kyo (http://www.

VegWorld Magazine

sgi-usa.org/basics-of-buddhism/) has enabled me to maintain the discipline to do this way of eating and exercise despite various setbacks and obstacles.

I have learned that the founder of my Buddhism, Nichiren Daishonin, also ate this way. This 13th century Japanese monk ate “Neither fish nor foul”. (http://www.nichirenlibrary.org/en/wnd-1/Content/6) Cows, horses and other large animals were work and transportation animals and were not to be eaten. In his many extant writings he always praises his followers for their offerings to him of various fruits, veggies and rice.

Because of the great benefit of this new way of eating, I feel that I am starting a whole new phase of life.

My determinations now are to reinvigorate my music career and personal life and to live a very long and healthy life.

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THAT MOMENT WHEN That Moment When is a regular VegWorld column featuring the awkward, enlightening or inspiring moments that all vegans experience.

If you have one to share please send it to editor@VegWorldMag.com

CINDI LITTLE’S BIG ‘AHA’ MOMENT

by Cindi Little

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54

THAT MOMENT WHEN

M

y Dad is a very special person. I know

heart was over 95% blocked. An emergency triple

what you’re thinking…we all see our

bypass surgery saved his life.

dads as special, right?! Well, let me tell

you about my Dad. He is 84 years young - a very ac-

Of course, I had a very difficult time watching my

tive and energetic person. He is the friendliest per-

Dad suffering so much, lying listlessly in a hospi-

son you would ever want to meet, and he would do

tal bed with tubes coming out of his stomach and

anything to help his family, friends and neighbors.

monitors everywhere…not to mention the railroad

Anything he does, he gives it 110 percent. He never

tracks of stitches on his chest and leg. Putting this

sits still for a minute. He always has some project

into words is even difficult for me now, as I relive the experience.

in the works: rebuilding cars, boats and homes.

His latest project (at 84 years old, mind you)

My Dad had always been the picture of

is restoring a WWII Jeep. He’s also been

good health, and his life motto was

and continues to be an active leader

‘everything in moderation.’ So

in his community.

why did this happen to him?

Well, I planned to find out.

Dad grew up on a farm

To help him through this

and ate the typical Standard

trauma, I scoured the internet

American Diet. In spite of this,

to learn about what he should

he always enjoyed good health.

eat to stay healthy in the future. (The

You can imagine our family’s surprise

good daughter, right?)

when nearly four years ago, our healthy, never-tiring Dad collapsed with a massive

While sitting in his hospital room, my

heart attack! The widow maker, the doc-

search led me to Dr. Caldwell Es-

tors said. On that bright and beautiful

selstyn’s book, “Prevent and Re-

October day, he woke up feeling

verse Heart Disease.” I read

a tad under the weather. (We

it, re-read it, underlined

found out later that he’d

passages, and absorbed

been under the weather

it. Everything made perfect

for several weeks, but – like

sense to me – no meat, no dairy,

many proud men - he’d kept his

no oil, but an abundance of whole

feelings to himself.)

foods, vegetables, and fruits. No more of fatty meats and cheeses that he’d lived

That fateful day, he told my Mom that a big

on for most of his life.

juicy burger from a fast food joint down the street would be just the thing to perk him up. Well,

AHA!

that was at noon. By 5pm, he was having massive chest pains and was transported via ambulance to

Unfortunately, my Dad’s cardiologist had never had

the nearest hospital. The major artery going into his

this epiphany. When I asked him for his opinion as

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55

THAT MOMENT WHEN

to whether this way of eating would help my Dad

healthier in all of my 60 plus years of life. This is how

recover, his response, was basically, “Nope. Just

living is supposed to be.

eat everything in moderation”. Well, that’s what got him there in the first place! There and then, I knew

As for my Dad and Mom, they have cut way back on

something was very wrong.

meats, dairy and processed foods, but do not follow this way of eating as much as I would like to see.

At that exact moment I knew things had to change

Dad’s doing just fine and is as energetic as ever, but

– for me for sure, but more importantly, for my Dad.

I continue to worry about him.

His cholesterol had always been on the low side, but not mine. There was a family history of high cholesterol and heart disease on my Mom’s side of the family. For me, after reading Dr. Esselstyn’s book, I knew my life would be forever changed. I hoped that my Dad’s would be too, for his heart’s sake…

I then proceeded to explain what I had learned about eating for heart health and following the whole foods, plant based (no oil) way of eating. I

I love both of my parents dearly and want them to be healthy and hospital free for many years to come. It is also my hope that the benefits of plantbased eating will continue to gain traction and become known and followed by all. I offer a heartfelt thanks to Dr. Esselstyn and all the other plant-based doctors out there who have dedicated their lives to getting the word out. Maybe someday in the future, people like my Dad won’t have to experience heart disease in the first place.

hoped my excitement was transferring to him and my Mom. He seemed receptive, but what do you do

Dad’s misfortune served as a wake-up call for me.

when your doctors are telling you otherwise?

As I sat in his hospital room, watching him struggle, I knew that I had to step it up into high gear and

Fast forward four years... Once I set forth on my

change my own eating habits – so that what was

plant-based journey, I never looked back, really. I

happening to him would never have to happen to

heartily enjoy the many flavors of whole grains and

me.

plants. I have never felt better, more energized, or I certainly wish my “Aha” Moment could have come about differently. But, at least my dad is still here and - as long as I continue setting a great example for him, giving him tasty recipes and showing him the pleasures of a plant-based lifestyle - I’ll never lose hope that he will one day have an “Aha” Moment of his own.

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56

CHOLESTEROL FEEDS

BREAST CANCER CELLS

by Michael Greger, M.D.

W

ith October being breast cancer awareness month, I thought it would be a good idea to highlight one of the leading killers of women. One in eight American women will be diagnosed with breast cancer in their lifetimes. There are a number of compounds in plant foods that may protect against breast cancer by a variety of mechanisms. I’ve talked about the benefits of broccoli, flaxseeds and soy foods, but this recent study out of Germany reported something new.

Evidence for reduced breast cancer risk associated with consumption of sunflower and pumpkin seeds.

VegWorld Magazine

Sunflower and pumpkin seeds were associated with reduced breast cancer risk, which they initially chalked up to the lignans in the seeds, something else I’ve talked about, but their lignan lead did not pan out. Maybe it is the phytosterols found concentrated in seeds.

There is evidence phytosterols may be anticancer nutrients that may play a role in reducing breast cancer risk. I thought phytosterols just lowered cholesterol? What does cancer have to do with cholesterol?

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CHOLESTEROL FEEDS BREAST CANCER CELLS

Increasing evidence demonstrates the role that cho-

cholesterol was under 160, though they cannot rule

lesterol may play in the development and progres-

out that there may be something else in cholester-

sion of breast cancer. Cancer feeds on cholesterol.

ol-raising foods that’s raising breast cancer risk.

Transformed cells take up LDL, so-called bad cholesterol, and are capable of stimulating the growth

Tumors suck up so much cholesterol that LDL has

of human breast cancer cells in a petri dish. See all

been considered a vehicle for targeting antitumor

these little red dots in the video, that’s fat that the

drugs to cancer cells. Since cancer feeds on choles-

breast cancer cells are gobbling up.

terol, maybe we could stuff some chemo into it as like a Trojan horse poison pill. That’s probably why

The ability to accumulate fat and cholesterol may

people’s cholesterol levels drop so low after they

enable cancer cells to take advantage of people

get cancer—the tumor is eating it up.

eating high fat and high cholesterol diets. Increased dietary cholesterol intake may result in increased

In fact, patient survival may be lowest when choles-

breast cancer risk, and may at least partially explain

terol uptake is highest. High LDL receptor content

the benefit of a low-fat diet on lowering human

in human breast cancer tissue seems to indicate a

breast cancer recurrence.

poor prognosis, suggesting that breast tumors rich in LDL receptors may grow rapidly in the body. We’ve

Though data has been mixed, the largest study to

known about this for decades. You can tell this is

date found a 17% increased risk in women who had

an old study: back in the 80’s only 1 in 11 American

cholesterol over 240, compared to women whose

women got breast cancer.

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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58

WELL WOMAN WAY

BREAST HEALTH PRACTICES LOOKING OUT FOR “THE GIRLS”

by Linda Carney, M.D.

D

o you remember the excitement of shop-

and tenderness, keeping “the girls” perky as we age,

ping for your first training bra? As pre-

and avoiding breast cancer.

teens, our first bra was the confirmation

that we were finally growing up. Good-bye boyish

Breasts do more than just make us look good in

body, hello curves! Breasts are a signal of feminin-

swimsuits. They are active organs that respond to the

ity, but also a source of concern for many women.

hormonal changes our bodies undergo as we cycle

We want to know how to keep our breasts healthy.

through the months and seasons of our lives. In one

We are concerned about reducing monthly swelling

study, 69% of women attending an ob-gyn clinic

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59

WELL WOMAN WAY

said they experienced breast pain each month(1).

pain? Fiber is known to sweep excess estrogen out

Swelling, lumpiness, heaviness, tenderness, and pain

of our system, preventing it from recirculating in the

are all common symptoms of cyclical mastalgia,

bloodstream.(5) Another study suggests that fat made

the clinical term for monthly breast discomfort.

the difference. Women with cystic breast disease

Similar types of breast pain are also common during

and cyclical mastalgia (breast pain) decreased their

pregnancy and perimenopause due to the hormonal

fat intake from 35 percent to 21 percent.

surges which accompany those life events.

After three months, their estrogen levels were significantly lower

For many women, monthly breast pain is magnified

during the the days preced-

by the presence of fibrosis (thickened breast tissue)

ing the start of their peri-

and benign cysts (fluid-filled sacs). These condi-

od when cyclical breast

tions are often referred to as fibrocystic disease and

pain typically occurs.

the lumps may or may not be painful. Irregularity

The authors of the

in breast tissue is so common that many practition-

study noted that this

ers today consider it “normal” to have lumpy breasts.

drop in estrogen was

I don’t agree. While fibrocystic breasts are indeed

not attributable to in-

common, I do not consider them “normal,” and I

creased fiber intake

enjoy teaching my patients how they can leave “nor-

but rather to reduced

mal” behind by adopting “breast health practices.”

fat consumption.(6)

I also reassure my patients that neither fibrosis nor cysts are a risk factor for breast cancer, and that pain

Conversely, a high fat

is rarely associated with malignant breast tumors

diet has proven to increase

in the early stages of the disease.(2,3) However, one

the risk for breast cancer.

of the complications of fibrocystic breasts is often

In the Harvard Nurses’ Health

a higher level of breast pain, especially in the days

Study II, a diet high in animal fat was

leading up to menstruation.

shown to increase the risk of breast cancer by 18% among all women, and for postmenopausal

A well-fitting, supportive bra, over-the-counter med-

women, the risk increased to 21%.(7) In a European

ications, or even prescription drugs (which are usu-

study of 337,327 women over 11.5 years, women’s

ally hormonal and thus carry significant risks) are

risk of certain subtypes of breast cancer increased

typical recommendations for monthly breast pain.

20% with those eating the most fat and 28% for

However, breast health practices feature diet as an

those eating the most saturated fat.(8) While saturat-

effective way to reduce or eliminate monthly breast

ed fat is most closely associated with animal foods,

discomfort. In a small, randomized controlled trial,

there are vegan sources of saturated fat. Coconut

women who lowered their fat intake to less than

oil is about 90% saturated fat, compared with 64%

15% of calories while increasing their consumption

for butter and 40% for lard. All other vegetable oils

of complex carbohydrates (vegetables, legumes,

also contain varying amounts of saturated fat; olive

whole grains) reported a significant reduction in

oil is 14% saturated fat. Considering the evidence,

breast swelling and tenderness after six months.(4)

the first step in our breast health practices is to low-

Was the increased fiber responsible for the reduced

er our intake of fat.

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WELL WOMAN WAY

We can’t discount the role of fiber, a nutrient only found in plants. Without sufficient fiber, our bowels become sluggish.

Healthy bowels move at least once a day. Women who report two or fewer bowel movements per week have a higher incidence of breast cysts. And a low-fiber diet is likewise a risk factor for breast cancer.(9,10,11) Plant foods offer more than low-fat, high-fiber help for our breasts. Plants do all they can to stop the AGE-ing process.

Advanced glycation end products (AGE) are gerontotoxins which contribute to the sagging of our skin as well as other evidences of aging. While gravity and age both affect breast tissue, replacing meat and processed foods with whole plant foods might just offer a perkier payoff. AGEs tend to be high in meat and meat-derived products exposed to dryheat cooking methods. They are lowest in plant foods.(12) So, breast health practice number two is: eat a naturally fiberrich, plant-based diet.

Step three is: stop smoking. Not all plants are beneficial. Tobacco smoke is high in gerontotoxins (13) as well as other toxins which increase the risk of breast cancer. A cohort study published in 2013 found the rate of new breast cancer cases was 24% higher in smokers and 13% higher in former smokers than in nonsmokers.(14) Other addictive substances affect our breasts as well. Coffee, tea, soft drinks, energy drinks, and chocolate can all contain caffeine. Research does not currently prove that caffeine causes cancer, but medical experts widely agree that it may increases symptoms of fibrocystic breasts.(15,16) Eliminating caffeine is step four of breast health practices.

Finally, step five is know your breasts. Breasts are composed of glands, fat, and connective tissue. We should each know what feels typical for us. If we are premenopausal, it’s best to examine our breasts in the days soon after each period stops, when swelling is at it’s lowest point. In general terms,

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WELL WOMAN WAY

lumps that are painful, that seem to “float” or be

practices. We should teach them to our daughters

moveable within the breast tissue, or are present in

as part of the celebration of getting their first bra.

both breasts are less worrisome. Be sure to discuss

We ourselves should continue to practice them

any concerns with your primary care physician.

for as many years as we want to stay healthy and vibrant. Breast health remains an important part of a

We never outgrow the need for breast health

woman’s health care ... for life.

About the Author

Linda Carney MD served as Medical Director for the first 7 Immersions by Engine 2 under Rip Esselstyn. She practices medicine just south of Austin, TX and loves to share science at www.DrCarney.com

1.

2.

Harris, Jay R., Marc E. Lippman, Monica Morrow, and

cal Abnormalities in Nipple Aspirates of Breast Fluid

eases of the Breast. Fourth ed. Philadelphia: Lippincott-

from Women with Severe Constipation.” The Lancet

Raven, 2010. N. pag. Print.

318.8257 (1981): 1203-205. Thelancet.com. Elsevier

“Fibrosis and Simple Cysts.” American Cancer Society.

Ltd. Web. 5 May 2016. tein and dietary fiber in breast cancer etiology: a case

cyclopedia.” U.S National Library of Medicine. U.S.

control study. J Natl Cancer Inst. 1986;77:605-612.

6.

lett WC. Dietary fiber intake in young adults and breast

Boyd, N.F., P. Shannon, V. Kriukov, E. Fish, G. Lock-

cancer risk. Pediatrics. Published online February 1,

wood, V. McGuire, M. Cousins, L. Mahoney, L. Lickley,

2016. in Foods and a Practical Guide to Their Reduction in

Lancet 332.8603 (1988): 128-32. ScienceDirect. Else-

the Diet.” Journal of the American Dietetic Association

vier Ltd. Web. 4 May 2016.

110.6 (2010): 911–16.e12. PMC. Web. 5 May 2016.

Bagga D, Ashley JM, Geffrey SP, et al. Effects of a very

13. Cerami, Carla et al. “Tobacco Smoke Is a Source of

low fat, high fiber diet on serum hormones and men-

Toxic Reactive Glycation Products.” Proceedings of the

strual function. Implications for breast cancer preven-

National Academy of Sciences of the United States of

tion. Cancer. 1999;76:2491-2496.

America 94.25 (1997): 13915–13920. Print.

Rose, D.P., A.P. Boyar, C. Cohen, and L.E. Strong. “Effect

14. Gaudet, Mia M., Susan M. Gapstur, and Et Al. “JNCI: Jnl

of a Low-fat Diet on Hormone Levels in Women with

of National Cancer Institute.” Jnl of Natl Cancer Inst

Cystic Breast Disease. I. Serum Steroids and Gonado-

105.8 (n.d.): 515-25. Active Smoking and Breast Cancer

tropins.” Journal of the National Cancer Institute78.4

Risk: Original Cohort Data and Meta-Analysis. Oxford

(1987): 623-26. Oxford Journals [Oxford UP]. Web. 4

Journals, 28 Feb. 2013. Web. 06 May 2016.

15. Barnard, Neal D., and Jennifer K. Reilly. The Cancer

Farvid MS, Cho E, Chen WY, Eliassen AH, Willett WC.

Survivor’s Guide: Foods That Help You Fight Back.

Premenopausal Dietary Fat in Relation to Pre- and

Summertown, TN: Healthy Living Publications, 2008.

Post-Menopausal Breast Cancer. Breast Cancer Res

70. Print.

Treat. 2014;145:255-265.

8.

12. Uribarri, Jaime et al. “Advanced Glycation End Products

drate Diet on Symptoms of Cyclical Mastopathy.” The

May 2016.

7.

11. Farvid MS, Eliassen AH, Cho E, Liao X, Chen WY, Wil-

2016.

and D. Tritchler. “Effect of a Low-Fat High-Carbohy-

5.

10. Lubin F, Wax Y, Modan B, et al. Role of fat, animal pro-

“Fibrocystic Breast Disease: MedlinePlus Medical EnNational Library of Medicine, 5 Apr. 2016. Web. 04 May

4.

Petrakis, Nicholas L., and Eileen B. King. “Cytologi-

C. Kent Osborne. “Management of Breast Pain.” Dis-

N.p., 21 Apr. 2016. Web. 04 May 2016.

3.

9.

16. “Fibrocystic Breast (Disease) Changes: Symptoms,

Sieri S, Chiodini P, Agnoli C, et al. Dietary Fat Intake and

Causes, and Treatment.” WebMD. WebMD, n.d. Web.

Development of Specific Breast Cancer Subtypes. J

06 May 2016.

Natl Cancer Inst. Published online April 9, 2014.

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PHILIP WOLLEN

SPEAKS OUT ABOUT “SUPERMEAT”

T SuperMeat is a start-up company which creates synthetically-engineered, non GMO, REAL meat without the use of hormones or antibiotics - thus potentially putting an end to animal suffering at the hands of the food industry forever.

VegWorld Magazine

he process is as follows: “Using tissue engineering techniques refined from regenerative medicine, animal cells are incubated in an environment that mimics the natural body of the animal. The cells are then enriched with nutrients that help the cells thrive and divide, growing into a full meal-ready piece of animal meat.”

For many animal rights activists, SuperMeat may offer the most realistic, humane and groundbreaking alternative to the current cruel and unsustainable paradigm. It would still provide a real “meat fix” to those who do not have any intention of giving up their meat-eating ways, while putting an end to the wholesale slaughter of billions of innocent animals.

Although some vegans view this innovation as animal exploitation (tissues do need to be drawn from the animal with a needle), others believe SuperMeat may be a pragmatic solution to the stalemate meat-eaters and animal rights activists have been locked in for decades, creating a viable option which will save the lives of billions of animals

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PHILIP WOLLEN SPEAKS OUT ABOUT SUPERMEAT

and eliminate the devastating environmental impact animal agriculture has on our planet.

(For information on SuperMeat, see: (http://www. crowdfundinsider.com/2016/07/88316-88316/)

VegWorld reached out to famed humanitarian, animal rights activist and philanthropist, Philip Wollen to get his thoughts on this potentially revolutionary technology and what it can mean for the animals and our planet. His eloquent answer is below.

Philip Wollen: For my own part, I don’t need “super-

dicted to the taste, texture, sight and smell of “meat”.

meat” in my diet. The mere association of my food

These sensory preferences were conditioned whilst

with the corpse is profoundly revolting.

we were babes in the comforting arms of our mothers and subsequently reinforced by peers and profi-

But there are 8 billion people who, self-evidently,

teers.

do not feel the same way. So I am not too precious with myself. The enemy of my enemy is my friend.

The idea of “supermeat” anchors 4 questions. Is

So, if “supermeat” helps us deliver the multitude of

it efficient, efficacious, effective, and ethical? The

benefits we all seek, I am in favour of it. I urge peo-

rope that ties them together will be the Economics of Supply and Demand.

ple not to allow the “Perfect” to be the enemy of the “Good.”

I have long asserted that modern humans are ad-

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1. It is efficient because, a priori, of its “Rate of Return” measured by its many benefits, relative to the capital invested in bringing these products Issue 36 - September/October 2016 |

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PHILIP WOLLEN SPEAKS OUT ABOUT SUPERMEAT

to market. The benefits include the reduction in

The “leverage” impact will also be massive on the

animal suffering, land clearance, habitat destruc-

“lives-saved” metric. But equally importantly, it

tion, water usage, human disease, and global

will shrink the meat industry, making it less profit-

health costs.

able by increasing operating and marketing costs and impacting Economies of Scale. Converse-

2. It is efficacious because it delivers the desired

ly, it will inject increased profits, free cash flow,

solution without requiring the redeployment of

scale economies, and political influence into the

existing resources away from animal welfare,

non-meat sector. I constantly urge “non-meat”

habitat protection, medical research, water har-

businesses to demand that their competitors be

vesting and desalination. In other words, it will

forced to pick up the tab for their externalities –

be funded by fresh capital and a new breed of

or that governments provide direct subsidies to

venture capitalist. “Supermeat” can be seen, in a

vegan businesses to level the playing field.

sense, as being the “training wheels” of a carnist who wants a gentler ride on the road towards

4. It is ethical, to reasonably significant degree. It

veganism. (In much the same way, “electronic

still uses some cultured meat but inflicts nowhere

cigarettes” helps wean smokers off tobacco, and

near as much carnage as the existing paradigm.

methadone helps wean addicts off heroin). Neither product is without downsides but in a sense, they identify the “bane” and provide an “antidote”.

A time will come, and it will be relatively soon, when the addict will see the pointlessness of the

Ultimately, the “slaughter-meat” market will be occupied only by the most obtuse and stupid of all businessmen.

exercise and discard meat entirely, particularly if

And if economic history has taught us anything, it is

“slaughtered meat” is no longer in vogue and is

that the free market does not reward stupidity.

prohibitively priced.

The only question remains: Will they go broke before they kill us?

3. It is effective because it “cannibalises” the meat market. In a sense, it is a Zero Sum Game”. Eve-

(VegWorld thanks Mr. Wollen for his thoughts on this ex-

ry carnivore who switches to “supermeat” will

tremely important issue. Please check out our next issue,

effectively save the lives of over 2,000 animals

coming in November, where we will present an exclusive in-

and that sale will be lost to the meat industry.

depth interview with Mr. Philip Wollen.)

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THINGS WE LOVE

Amanda Smith Loves Jasberry Rice This flavorful new strain of exotic rice has 3 times the antioxidants of blueberries and is packed with fiber, making it one of the most healthful varieties in the world. In addition to being organic and nnGMO, Jasberry rice is also fair trade. It was created by a social enterprise that employs only small-scale producers and shares a part of their profits with farmers and cooperatives. Available online HERE.

Mary’s Everything Pretzels Mary’s new extra crunchy pretzels are bursting with the flavors of poppy seeds, onion, garlic, sea salt and herbs. Lower sodium than most pretzels and chock full of exotic whole grains and seeds including brown rice, quinoa, amaranth and millet, flax, sesame and chia. Just be careful not to eat the whole bag. It’s hard to stop!

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THINGS WE LOVE

Amy Johnson Loves EZ Tofu Press No more wasting a roll of paper towels or piling plates and heavy cans on top of your tofu block for an hour to remove the water from it! In only 5-15 minutes, you can press and drain your block of tofu, allowing your favorite marinade to absorb better. This well-made product fits most sizes of tofu blocks, and it’s a snap to clean.

Just a quick rinse and you’re done!

Available on Amazon HERE.

Robin D. Everson Loves Orgain Organic Protein Almond Milk Doctor developed, USDA certified organic, Orgain Almond Milk is a light, refreshing difference to other plant-based milks on the market. The vanilla isn’t overpowering which is what one might find with other milks. Plus, the protein comes from brown rice, pea protein and almonds. “As our family of Orgain products continues to grow, my mission will always be the same – to create clean, delicious, nutritionally sound products to help people live healthy, vibrant lives” says company founder, physician and cancer survivor, Andrew Abraham, MD. “We are thrilled to introduce our new protein-rich almond milk. While almond milk sales have been growing rapidly, consumers are becoming increasingly concerned with the lack of protein and the high sugar content in most almond milk products. Ours has 10g of high quality plant-based protein in each serving, and our lightly sweetened version has much less sugar than most other vanilla almond milks on the market. It’s really what almond milk should be.” To find a retailer near you go to www. orgain.com VegWorld Magazine

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THINGS WE LOVE

Rollors

www.rollors.com Exercise with family and friends can be enjoyable with a new outdoor game – Rollors. Combining the fun of bocce, bowling and horseshoes children and adults can play together on the grass or in the sand. Players roll wooden disks (about the size of a large hockey puck) at a goal and points are awarded to the player or team that positions their disks closest to the goal.

This is a great way to teach coordination and is perfect for children, adults and the elderly. The game comes in a vinyl carrying case that is easy to transport and takes up very little room in the car so it is great for vacation/holiday getaways.

Electra Bike Exercise has been shown to improve mood and physical wellbeing. Getting your daily dose of Vitamin D has never been more fun. With an Electra bicycle you can peddle yourself to good health and happiness.

Available worldwide, the well-constructed bicycles are colorful, stylish and easy to ride. Even if you haven’t been on a bicycle since you were a child, you will find the Electra bicycle easy to master. The Electra Townie is the way to go offers 7 speeds so one can easily handle a variety of terrain. Electra’s Flat Foot Technology makes it extremely easy to peddle. It is lightweight (aluminum frame) and easily transportable. No matter what your age, there is an Electra bicycle for you. Find yours at www.electrabike.com

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THINGS WE LOVE

Organic Edamame Spaghetti Love pasta but want to avoid gluten? Explore Cuisine has a line of plant-based pastas that are gluten free and packed with protein.

All organic and low fat Explore Cuisine’s red lentil penne pasta and the green lentil lasagna have 11 grams of protein and only 1 gram of fat per serving. The chickpea fusilli has 11 grams of protein and 2.5 grams of fat. The powerhouse would be the edamame spaghetti that boasts 25 grams of protein and only 2 grams of fat. To view more products and find recipes to go http://www.explorecuisine.com/en/

Sharon McRae Loves Breville Sous-Chef Food Processor I love the Breville Sous-Chef Food Processor!

It’s an investment, but so far, worth every penny and I wish I had known about it years ago. It has a mini food processor built in with its own “S” blade, and blades for chopping, grating (both fine and coarse) slicing (adjustable, like a mandoline slicer) and even making French fries! It also has an attachment for making dough. Now I’m able to quickly mince garlic and ginger and slice onions without crying, all in seconds, and making stir fries is a breeze! It makes quick work of slicing an entire head of cabbage for slaw or salads, and even slicing cherry tomatoes in half! With all of the prep work I do for my classes and seminars and even just for cooking at home, this heavy duty appliance is worth its weight in gold. If you’re serious about preparing healthy meals with minimal time and effort, the Breville Sous-Chef is definitely worth the investment. Available on Amazon HERE.

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Photo: © Mike Ruiz • Hair: Aaron Light • Makeup: Mai Quynh • Stylist: Kyle Kagamida

Vegan BEI NG

K EEPS

VegWorld Magazine

M E YOU NG

BELLAMY YOUNG for

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TRUE

by Sharon McRae

I

recently started going to a new hair salon that uses all organic products, and it was there that I first

spotted Intelligent Nutrients products. I talked with some of the stylists, and they explained that this product line was started by the same man, Horst Rechelbacher, who founded the hair/skincare company Aveda. When Aveda was sold to Estee Lauder Companies, Rechelbacher, who retained some control in the company, felt that he wanted to start a new line with ingredients that were even more pure….and that’s how Intelligent Nutrients came to be. Most of the products, which include hair care, skin care, fragrance, and body care lines, are vegan, but some do contain honey or beeswax (and vegan products are called out with a special symbol on the website). I was generously provided with some of the hair care products to try out on my henna-treated naturally wavy hair.

Pureserve Color Saving Shampoo is wonderful! It’s a plantbased, sulfate-free formula that won’t strip hair color and cleans without over-drying or stripping natural oils. It has a very pleasant, herbal scent (all fragrance comes from the herbal extracts and oils) and lathers just the right amount. To ensure that my color doesn’t fade and give my hair added shine, I spray a little of the Pureserve Color Shield onto my roots before washing.

This product can also be used after washing on damp hair to

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TRUE BEAUTY

add shine and protect hair from the elements.

Pureserve Color Saving Conditioner contains cuticle-smoothing nutrients that help to enhance shine and leave color looking more vibrant. I use a quarter-sized amount of product for my medium/shoulder-length hair and massage in from root to tips as directed, then let it stay there for a few minutes before rinsing. This leaves my hair feeling so silky! After a brief towel dry (blotting is best with wavy/curly hair to avoid frizz), I apply a dime-sized amount of Curly Hair Serum, which is amazing stuff! I work it all the way through my hair, then “scrunch” and pin my hair up to dry, if I’m not in a hurry….and I usually wash my hair before I go to bed, so

that’s not much of an issue. When I take the clips out, I have amazing waves/curls and my hair is smooth….no frizzies! I feel like my hair has never looked or felt as good as it does after using these products, and the soothing scent lingers just a bit but is not at all overpowering. I highly recommend checking out the hair care products appropriate for your hair type in the Intelligent Nutrients product line…all are vegan, too! (http://www.intelligentnutrients.com/organic-hair-care) I also had the opportunity to try out the new all vegan body care products by Intelligent Nutrients, the OneBody line (http://www.intelligentnutrients.com/body-care/collection/ onebody). This is another botanical formula made of algae and fruit with a pleasant, spicy, aromatic blend. The Algae Bioactive Science OneBody Cleanser is sulfate free, and it’s a gel formula

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TRUE BEAUTY

containing a potent fruit enzyme blend, minerals,

OneBody Moisturizer is a lovely, thick formula that

and aloe water that cleanse, replenish, and smooth

includes aloe, coconut, and Shea butter to hydrate

skin. It feels very moisturizing on the skin….once

and soothe skin, and pink peppercorn and coffee to

again, a little goes a long way. When you want an

help to improve skin elasticity. This creamy lotion

extra special treat, the Fruit Bioactive Science One-

literally melts into the skin and has a very soothing,

Body Refiner is a great exfoliating scrub that helps to

grounding scent. I use these products on my weekly

remove dull, rough cell build up and achieve even

“spa day,” which is typically on Fridays when I feel

texture using plant cellulose beads and a gentle en-

like pampering myself after a long week of working

zyme blend. It leaves skin feeling soft and smooth,

hard. If you’re looking for a nice way to treat yourself

but it’s not at all harsh or too abrasive…works great

without spending a fortune in the spa, then these

on that nasty dry skin on the bottoms of the feet and

products are for you!

on elbows! And lastly, the Algae Bioactive Science

About the Author

Sharon McRae is a wife and mother of three teens, as well as a certified health coach and PCRM Food for Life instructor residing in Columbia, Md. She has been adopting and applying principles of health and nutrition in her own life for more than three decades.

She became a health coach to fulfill her passion of helping others take control of their health by making better lifestyle choices and adapting a whole food, plant-based vegan diet.

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FASHION WITH COMPASSION

SPOTLIGHT ON KAT MENDENHALL BOOTS

by Erin Goldmeier Photos by by Lindsey Miller

W

ho doesn’t love reminiscing about the great American West? Cowboys donning plaid shirts, dusty blue jeans and high-

crowned hats, riding off into the sunset, or dozing off by a crackling fire. The vegan fashionista in search of cruelty-free, western-inspired boots to wear with her snapped-pocket shirt and Navajo bolo tie – look no further – as Kat Mendenhall has created the perfect pair.

Straight from the heart of Texas, Mendenhall is a selfdescribed “country girl on a mission to mend the world through whole-plant based nutrition and cruelty-free products.”

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FASHION WITH WITH COMPASSION COMPASSION

Currently, customers have four styles of 12” standard boots to choose from. You can order a pair online, or have some custom made in the material, stitch color, toe box shape and heel height of your choice. Mendenhall also offers a “Bootine”, which is a shorter, 7” boot that has a zipper on the side. The company offers two styles in the “Bootine” that can, like the 12” standard boot, be tailored with the material, stitch color, toe box shape and heel height of your choice This fall, the company will release a new style of boot called the “PeeWee” which is a shorter boot, similar to the “Bootine,” sans zipper. The “PeeWee” can also be customized. A brand new 12” standard boot design will also be unveiled this fall as well as three new materials, including a vegan suede called

More information: For more information on Kat Mendenhall, or toplace an order, visit http://katmendenhall.com/

“Novasuede.”

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SPOTLIGHT ON

VAUTE COUTURE

by Erin Goldmeier

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FASHION WITH COMPASSION

K

nighted by Nylon magazine as “The World’s First All-Vegan Fashion Brand,” Vaute Couture (Haute Couture with a V for Vegan) is a Brooklyn-based fashion house offering coats made of 100% vegan and eco materials. Launched in the summer of 2009 and shown during New York Fashion Week in 2013 as the first vegan fashion label, Vaute was founded by Chicagoan Leanne Maily Hilgart.

Hilagart’s activism began at the tender age eight when she rounded up a group of friends to create arts & crafts, selling them door to door to raise money for local shelter animals.

In high school, she protested against cat dissection in classrooms which eventually pushed a bill into Illinois law that required alternatives to be given to all students.

Being a Chicago native, Hilgart was on “a quest to take animals out of the fashion equation, and create the perfect winter dress coat warm enough for a Chicago winter.” She succeeded by using the same cutting edge mills that work with Patagonia and North Face, resulting in a fashionable product with the warmth and protection of a ski coat.

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FASHION WITH COMPASSION

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FASHION WITH COMPASSION

For the 2016 winter season, Vaute Couture coats are made of cotton and organic cotton moleskin (a heavy cotton fabric, despite its name), insulated with Primaloft ECO (a material arctic explorers use) and 100% recycled windproof liners. Shapes include a hooded cape, a full length maxi coat, and a new mountain man coat with organic cotton sherpa.

Vaute has been added to the Humane Society of the United States’ list of hundreds of fur-free retailers, designers and brands; and continues to share the belief that “one day the world will look at wearing animals as a thing of the past.”

For more information on Vaute Couture, or to place an order, visit their Web site at http://vautecouture.com/

About the Author

Erin Goldmeier is a freelance writer whose work has appeared in Radar Online, PETA Prime, The Virgin Atlantic Airways Blog, Southwest Virginia Living magazine, Convention South magazine, Smart Meetings magazine and others.

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BETWEEN THE PAGES Book Reviews by Robin D. Everson

RAW ESSENCE

180 DELICIOUS RECIPES

FOR RAW LIVING

A

s the fall season arrives, we oftentimes look for hearty dishes. Even as whole food, plant-based eaters, warm soups

and other hot dishes routinely land on our dinner table. David Côté and Mathieu Gallant’s book “Raw Essence 180 Delicious Recipes for Raw Living” will have you rethinking your hot meals.

These two friends took their passion for living food and created a small catering business

named

“Crudessence.”

Over

the years, their ‘seed to spread’ healthy food

has

blossomed

into

two

restaurants.

What I loved were all of the little tidbits that include

“Raw Essence” covers everything, providing recipes

information on water, composting, the five flavors,

for beverages, appetizers, soups, salads, spreads,

protein, enzymes and sugar. The book is filled with

main dishes and desserts. It also discusses fermenta-

information on the power of a living diet and covers

tion and dehydration and includes plenty of recipes

things that you might not think of i.e., the protein in

for both. Visually-appealing pictures are matched

pumpkin seeds or that pecans are high in zinc and

with all the recipes.

have a positive effect on cholesterol. An extensive sprouting and germination table along with tech-

Recipes of note include Curry Sushi, Spinach Pista-

nique tips and equipment explanations help give

chio Cream Soup, Crêpes Florentine and Shepherd’s

confidence to those who are new to raw eating.

Pie. The carrot cake (pg. 201) was very easy to make

All recipes are displayed with American and metric

and didn’t require a dehydrator. It’s a great myth-

measurements. This is a book to refer to again and

buster to those that think that making raw desserts

again for easy-to-make, raw recipes.

take forever and that they can’t taste great.

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BETWEEN THE PAGES

Chocolate Mousse recipe from “Raw Essence” VegWorld Magazine

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BETWEEN THE PAGES

THE BEST HOMEMADE VEGAN

CHEESE & ICE CREAM RECIPES

I

remember one of the first questions I asked about adopting a whole foods, plant-based/vegan diet – “How do you live without cheese?!” I was a serious cheeseaholic and still am but, now, there is a solution – vegan cheese. My initial experience with store-bought vegan cheese left me wondering why would anybody eat something that tastes like sliced or shredded Styrofoam. This was before the creation Miyoko’s Kitchen Artisan Cheeses and Field Roast’s CHAO Cheese. As I continued on my plant-based journey, I wondered and longed for the wonderful mouth-feel of cheese and, of course, ice cream also wandered into the picture.

Commercially-manufactured cheese and ice cream products can be a strain on those who are budgetconscious. Now, there is a solution for those who love cheese and ice cream but want to make these treats at home.

Marie Laforêt’s “The Best Homemade Vegan Cheese & Ice Cream Recipes.”

Within its 144 pages are the keys to what I had been pining. Laforêt goes over the basic ingredients including texturing, flavor enhancers and fermenting agents as well as utensils and techniques to create your own homemade cheeses. She also discusses the different types of ice cream, ingredients and equipment needed to serve a dessert that will have your family and friends wanting more.

Although Laforêt includes how to make basic vegan cheeses like Parmesan and cashew cheese, she goes into specialty cheeses, spreads and vegan fondue! In part two of the book, Laforêt indulges us with recipes on how to make chocolate praline cones, black sesame ice cream with raspberry coulis and tomato, strawberry and basil sorbet.

Every recipe comes with a corresponding photograph, step-by-step instructions and tips. This is a “must have” book for any newbie vegan that is wondering how they are going to live without cheese and ice cream.

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V IS FOR VEGAN

“V

is for Vegan” by Kerstin Rodgers, with photography by Jan Baldwin, is part textbook and part scrapbook cookbook.

The attention-getting pink and yellow cover is the first thing that grabs you. Starting out as a photographer, Rodgers’ photos have been in exhibitions and have graced the pages of several magazines. After a simple quick introduction, Rodgers gets right into the many recipes that has made her one of the most well-known UK food bloggers (MsMariteLover).

The Food, The Food, Oh, the Pictures of the Food!

If you are not a vegan, you will be convinced to become one just from looking at Jan Baldwin’s photography of Rodgers’ dishes. Mouth-watering and inspiring, you will quickly find yourself in the kitchen creating a mosaic of beets and radishes with horseradish dressing or Uthappam (Indian pizza). This is truly a book for the vegan scrapbooker or photography lover.

Between the Pages The recipes are simple and don’t require a culinary degree or fancy equipment to make them. Of special note are 13 Things On Toast (pg. 42). This is not just for the Brits. These pictorial recipes are great for a quick snack, lunch or if you are broke. The Ramen Hacks are perfect for college students.

The textbook cookbook takes you from making simple snack like hummus to fancy dinner dishes like Artichoke, Potato, Spinach and Tofu B’stilla with Poppy Seeds and Rose Petals (pg. 162).

VegWorld Magazine

V for Vegan is perfect for the newbie vegan, established vegan, newlywed, college student or anyone who likes good food and wants to try making something fabulous without stressing out.

Personally, I love that the book is a packed with recipes that enlighten the palate with flavors from all over the world. Sprinkled with Rodgers’ sound advice on how to avoid pitfalls in the kitchen, you will feel confident in attempting a holiday favorite – Nut Roast (pg. 154) and finish it off with a Black and Green Cheesecake with Bengali Lime and Avocado (pg. 166). My only criticism would be the font. Because there is a lot of information packed into the pages, the courier typeface, which does give to a textbook feel, makes it a bit hard to read against the multi-colored pages. But, I wouldn’t let that stop you from adding this book to your cookbook library.

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Lettuce Cups with

“Ceviche’’ & Sweet Potato Hearts of palm have a similar structure and texture to crab sticks. Use these for a “ceviche” salad in Baby Gem leaves. Also good as a canapé before dinner. When I was traveling in Peru, I often had ceviche at roadside stands, served with a sweet potato. The starchiness perfectly complemented the citrusy ceviche. I’d use it to mop up the juices.

serves 4-6

ingredients • 2 large sweet potatoes, peeled • 2 Baby Gem lettuces, leaves separated • 14-oz [400-g] can of hearts of palm, drained and rinsed • ¼ red onion, finely diced • 4 in [10 cm] celery stalk, finely sliced into little crescents • 2 cherry tomatoes, thinly sliced • 1 jalapeño or green chile, seeded and very finely chopped • Juice of 1 lime • 1 tsp sweet paprika • Heaping 3 Tbsp [50 ml] Vegan Mayonnaise (see page 32) • 1 ripe avocado, peeled, pitted, and diced • Sea salt • Handful of cilantro leaves, to serve

Recipe and image reprinted with permission V is for Vegan – Quadrille, Chronicle Books.

VegWorld Magazine

method Boil the sweet potatoes in salted water in a medium saucepan for about 20 minutes until cooked. Drain and leave to cool, then cut into quarters.

Pick out the baby gem lettuce leaves that form a little bowl rather than the tiny leaves at the end, and arrange on a serving dish or plate.

Slice the hearts of palm in half lengthwise, then cut into ¼-in [6-mm] crescents. Put into a bowl and add the onion, celery, tomatoes, and chile. Season with some of the lime juice, the paprika, and salt to taste. Add the vegan mayonnaise and mix well. Finally, add the avocado and squeeze over some more lime juice.

Scoop the ceviche into the lettuce leaves and arrange the sweet potatoes on the serving dish or plate. Scatter with the cilantro and serve.

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MANDALA RESTAURANTE SMALL FAMILY-OWNED RESTAURANT PACKS A BIG MENU MAYNARD, SAN RAFAEL, COSTA RICA

by Michael Taylor

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EAT THE WORLD

A

way from the hustle and craziness of downtown San Jose, this family-owned vegetarian and Vegan restaurant is locat-

ed in the upscale shopping area of San Rafael de Escazu. As you walk in, you will be greeted by a friendly hostess who will also be your server. The music selection is an unusual form of modern rock but entertaining and not too loud.

This restaurant is small but packs a big menu.

Many vegan and vegetarian options (gluten free as well) are available and they are very clearly marked in the menu. I strongly recommend starting off with the buffalo cauliflower for an appetizer. You will thank me, I promise! Italian cuisine was the hit at our table. I had the Buddha bowl and it was quite good but I did look enviously at my counterparts who savored VegWorld Magazine

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EAT THE WORLD

the vegan pizza. Six different varieties and all can be made vegan with a nutbased mozzarella flavored cheese.

Our desert was a decadent chocolate brownie. Stay away from this if you are trying to eat clean as this was quite sweet and leaves you wanting much more.

The menu also includes a variety of dishes including soups, salads, wraps, vegan burgers, and a whole bunch of different comfort food. There is truly something for everyone on this menu.

While they do not have a bar, they do offer several microbrews and South American wines. If you are not in the mood for an alcoholic drink they have seven unique juices and seven smoothies. Though I did not have one, many patrons were enjoying this delicious-looking hit with the locals.

Next time.

Plenty of parking out front, bathroom located outside and outdoor seating is available. Staff is quite friendly and speaks basic English. Reservations not needed nor taken. Hours are 12:00 PM – 10:00 PM Monday through Saturday and 9:00 AM – 5:00 PM on Sunday.

Just come by and don’t forget the buffalo cauliflower!

About the Author

Michael Taylor travels in North America, South America and Europe for business and strives to dine at the very best vegan restaurants in the every city he visits. As a vegan of seven years and vegetarian for 20 years before that, he has sampled some of the best Vegan foods in 46 states and 24 countries. Michael looks for restaurants using the best ingredients (organic preferred), innovative recipes and vegan outreach.

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EAT THE WORLD

Mandala’s legendary curry is sure to seduce even the pickiest traveller.

“This book is the companion volume to Whole that needed to be written.”

—T. Colin Campbell, PhD, and Howard Jacobson, PhD, coauthors of Whole

“Lani has created a great ‘how-to’ book for every stage of your plant-based journey.”

—James Cameron and Suzy Amis Cameron

Learn more: theplantbasedjourney.com

AVA I L A B L E E V E R Y W H E R E B O O K S A R E S O L D .

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ANCIENT GRAINS FOR

modern Times

E

xpand your palate, diversify your diet and get

If you’re not sure where to start, ancient grains can

to know your ancient grains. People who eat

often be substituted for recipes that traditionally call

an abundance of whole grains are generally

for wheat or rice. You may also want to consider using

healthier and live longer than those who don’t.

them in soups, stews or curries, risottos or casseroles,

Under-utilized and widely available, ancient grains are

salads, bowls or wraps or even as the main ingredient

inexpensive and a tasty way to bulk up your meals.

in baked goods, puddings and other desserts.

Breathe new life into your cuisine by adding some

Still not sure where to start? We’ve got you covered!

spelt, kamut, millet, barley, teff, oats, freekah, bulgur,

Check out the following delicious ancient grain recipes.

sorghum, faro, quinoa, amaranth, buckwheat or chia

A whole new world of tantalizing tastes and textures

to your diet.

awaits you!

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@Vegan_Vanilla_Gorilla

Apple Pancakes WITH CRUNCHY STEEL CUT OATS The oldest known oat grains were found in Egypt among artifacts of the 12th Dynasty (approx. 2,000 B.C.). Their popularity soared around the time of Bronze Age Europe.

This scrumptious recipe and accompanying gorgeous photo comes via Facebook from Michael Whitley in New York. He created these apple pancakes with crunchy steel cut oats by mixing all organic ingredients.

VegWorld Magazine

ingredients • 1 cup whole wheat flour • ½ cup all purpose flour • 3 Tablespoons cacao • Organic white sugar to taste (I used about 3tbsp roughly eyeballed) • Healthy pinch of cinnamon and nutmeg • 2 teaspoons baking powder • Approximately 1/3 cup steel cut oats soaked for 15 - 30 minutes depending on your affinity for crunch (or skip this step for extra crunch!)

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APPLE PANCAKES WITH CRUNCHY STEEL CUT OATS

method 1. Chop 2 small apples of choice (I like Granny Smith) and add about ½ cup brown sugar, 2-3 Tablespoons blackstrap molasses, juice from 1/2 orange (or 1 lemon), 1teaspoon salt, 2 Tablespoons cinnamon, 1-2 pinches of freshly ground nutmeg.

• 1.5 cups plant milk of choice (if too thick add more 1tbsp at a time, if too thin do the same with either flour) • Couple heaping tbsp light tasting oil of choice (or use coconut or almond oil for a nice little surprise!)

2. Mix so apples are coated and let sit for 10 minutes.

• 2 teaspoon vanilla extract to bring out the cocoa and smooth out the palate

3. Add to saucepan and bring to boil. Lower heat to simmer.

7. Add wet ingredients to dry mixing constantly and finally mix in the apples including sauce.

4. Simmer ten minutes while you’re making the batter

Feel free to save a couple of tablespoons for topping!

5. Remove from heat.

6. In a separate bowl mix together wet ingredients as follows:

Enjoy with maple syrup and powdered organic (make sure it’s organic if vegan) white sugar!

If you’re gluten-free, you may be able to substitute the flour for oat or tigernut flour though I haven’t tried it!

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Mediterranean

Farro Salad

by Amy Johnson

Farro is an ancient wheat grain (also called “emmer�) that is a showstopper in salads, with fruit, as a breakfast grain, and even as a traditional pasta replacement. It has a slight chewiness (al dente) to it, so it is heartier than pasta and is often used in place of it. This farro salad (with a Mediterranean flair) is perfect to make for a luncheon, a potluck, or for your lunches next week!

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MEDITERRANEAN FARRO SALAD

ingredients

dressing

• 1 package of Trader Joe’s 10-minute Farro, cooked according to package directions OR 1 ½ cups of cooked farro (cooking instructions, below), cooled

• 2 T. fresh lemon juice

• 1 cucumber, peel and remove center core, then dice • 1 small zucchini, diced very small • 1 cup of cherry or grape tomatoes, chopped into quarters • ½ yellow bell pepper, diced small

• 1 T red wine vinegar • 2 T. of the brine from the Kalamata olives • 1 garlic clove • 1 Medjool date, pitted • 1/2 t. oregano • ½ t. chia seeds • ¼ t. salt • ¼ t. black pepper

• ½ red bell pepper, diced small • ¼ red onion, diced finely • ¼ cup of Kalamata olives, chopped • ¼ cup of black olives, chopped • ¼ cup fresh basil, cut into thin ribbons

directions In a large bowl or container, combine cooked

cooking farro

and cooled farro with the cucumber, zucchini, peppers, tomatoes, olives and basil.

Add 2 1/2 cups water and 1 cup of farro to a saucepan, bring to a boil, then simmer for 25-40

In a small cup-style blender, combine the

minutes until it reaches an al dente texture. This will

dressing ingredients and blend until the date is

probably make more than you need, but the yield

pulverized well. Pour the dressing into the salad

varies in size so you want to make sure you have

and stir well to coat. Add salt and pepper to

enough for the recipe (1 ½ cups of cooked farro).

taste. Refrigerate before serving.

About the Chef:

Amy is a home chef living medicine-free in Frisco, Texas. She works with patients who have been diagnosed with dietary illnesses like obesity, hypertension, Type 2 diabetes, high cholesterol, etc. to prevent and reverse these illnesses through a whole foods plantbased lifestyle. Before her journey, Amy was taking medication three times a day for Type 2 diabetes and high cholesterol, as well as struggling with severe osteopenia and obesity. After adopting a plant-based lifestyle, she has been able to get off her medications, lose weight (finally!), and run!

Visit her website at www.mrsplantintexas.com for hundreds of whole foods plant-based (no oil!) recipes, as well as cooking tips and plant-based education. Or, follow her on Facebook: www.facebook.com/mrsplantintexas, on Instagram: mrsplantintexas, or on YouTube: www.youtube.com/mrsplantintexas.

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Ancient Grains

BARLEY SALAD

by Tara Binder

I don’t know about you but there’s nothing I love more than cold, zesty, healthy salads in the warmer months. I particularly like to make large servings of recipes that keep well in the refrigerator and can be eaten all week long. This Taco Fiesta Barley Salad fits the bill perfectly!

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ANCIENT GRAINS - BARLEY

Barley, although regularly used in soups and stews, is often mysteriously overlooked as an ingredient in cold dishes.

Grown throughout the world from the Arctic to Ethiopia, this super versatile, chewy ancient grain contains not only numerous vitamins and minerals, but is also incredibly high in fiber. Hulled, pot and pearled barley are all technically refined because a varying portion of the outer bran layer has been removed.

However despite this, barley remains healthier than other refined grains because the fiber is distributed throughout the grain and is not just present in the outermost bran layer. If you are looking to incorporate more ancient grains into your diet or are just looking for a fun and tasty new recipe, give this Taco Fiesta Barley Salad a try. Barley, beans and veggies are marinated in a lively combination of Mexican inspired spices to create a delicious, hearty, and energizing salad that you are sure to love!

ingredients • 1 cup pearl barley • ¾ cup frozen corn, rinsed under cold water to thaw • ½ cup cooked black beans • ⅛ cup red onion, diced • ⅛ cup red pepper, diced • 2 garlic cloves pressed • ¼ cup cilantro, chopped • ⅛ cup salsa • 1½ tsp freshly squeezed lime juice • 1½ tsp chili powder • ¾ tsp ground cumin • ½ tsp salt (optional) • ⅛ tsp black pepper • ¼ tsp paprika • ⅛ tsp onion powder • ⅛ tsp dried oregano • thinly sliced lime to garnish

instructions 1. Add your one cup barley to 3 cups of water and bring it to a boil.

2. Reduce the heat to a gentle simmer, cover and cook for about 40-50 minutes until the barley is tender.

3. Meanwhile, while the barley is cooking, prepare the rest of your ingredients.

4. When the barley is tender, drain and rinse well under cold water. Set aside.

5. To prepare your dressing: Using a small bowl, combine your salsa, lime, pressed garlic, chili powder, cumin, salt, black pepper, paprika, onion powder and oregano. Mix well.

6. In a large bowl combine your cooked barley, thawed corn, black beans, chopped red onion, red pepper and cilantro. Stir to combine.

7. Add your dressing and toss gently until the dressing is fully coating the barley.

8. Garnish with additional cilantro and slices of lime (optional).

About the Chef:

Tara Binder is passionate about showing omnivores that vegan food is delicious. As a part-time nurse who often witnesses the effects of poor diet on her patients, and as a full-time foodie, she wants to show the world that you can eat scrumptious, crueltyfree food without sacrificing your health. Residing in Vancouver, Canada, this mom of two adorable boys spends her free time cooking and blogging at WhatTheHeckDoIEatNow.com VegWorld Magazine

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QUINOA SALAD WITH CURRANTS, PISTACHIOS AND POMEGRANATE ARILS

by Chef AJ

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QUINOA SALAD

Try red quinoa for a change of pace.

RECIPE FROM THE BOOK “UNPROCESSED”

ingredients

method

• 1-16 ounce box of quinoa, cooked and

Prepare quinoa according to the directions on the package. Place in large bowl and allow to cool. Juice and zest limes. Pour over quinoa. Add remaining ingredients and mix well. Chill.

cooled • 1 cup lime juice and zest from limes (approximately 8) • 2 ounces finely chopped scallions • 2 ounces finely chopped Italian Parsley • 2 ounces finely chopped mint • 2 cups currants • 8 ounces of pomegranate arils • 8 ounces of raw pistachios

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PINEAPPLE UNFRIED RICE A great way to use leftover brown rice RECIPE FROM THE BOOK “UNPROCESSED”

by Chef AJ

ingredients

method

• 1 large can crushed unsweetened pineapple, drained

Heat 1/2 cup of the pineapple juice in a wok or nonstick skillet over medium-high heat. Add peppers and scallions and sauté 2-3 minutes. Add peas, pea pods and rice and cook for another 2-3 minutes. Add pineapple and tamari and cook for another minute or so. If mixture becomes too dry, add more pineapple juice as you are sautéing. Remove from heat, stir in cilantro and serve.

• (save the juice for sautéing without oil) • 1 cup green peas • 1 bunch scallions • 1 red bell pepper, diced fine • 4 ounces pea pods, sliced • 1 bunch cilantro leaves, chopped

Chef’s Note: For a spectacular presentation, serve in a hollowed out fresh pineapple half.

• 4 cups brown rice, chilled • 1/2 cup low sodium Tamari

About the Chef:

Chef AJ has been devoted to a plant-based diet for almost 40 years. Host of the television series Healthy Living with CHEF AJ which airs on Foody TV. With her comedy background, she has made appearances on The Tonight Show Starring Johnny Carson, The Tonight Show with Jay Leno, The Late Show with David Letterman and more. She is author of the popular book Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight. Based in L.A., she teaches how to create meals to transform their health, how to deal with cravings and food addiction and addresses the emotional side of eating. She is the creator of the Ultimate Weight Loss Program, which has helped hundreds of people achieve the health and the body that they deserve. Chef AJ is also creator of Healthy Taste of LA and the YouTube cooking show The Chef and the Dietitian.

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99

Quinoa

Amaranth Cakes

By Mark Reinfeld Healing the Vegan Way

Impress your friends at your next cocktail party with these savory, certified seafood-free cakes made with ancient grains, hearts of palm, and artichoke hearts. The secret bonus is that this recipe may also stimulate cell growth and repair, reduce inflammation and provide a large dose of protein, calcium, and iron, courtesy of the hearty glutenfree grain amaranth, as well as they high-protein quinoa. Top with avocado mousse and serve with raw cashew sort cream, vegan sour cream, or creamy Mexican dipping sauce.

VegWorld Magazine

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QUINOA AMARANTH CAKES

Prep time: 10 Minutes,

Serving size: 1 cake (1/4 cup),

Cook time: 45 minutes,

Number of servings: 8

Total time: 55 minutes,

ingredients: • 2 tablespoons ground flaxseeds plus 1/4 cup water

• 1/2 cup chopped artichoke hearts

• 2 cups water or vegetable stock

• 2 tablespoons finely chopped fresh parsley, or 2 teaspoons fresh minced dill

• 1/2 cup uncooked quinoa, rinsed and drained well • 1/4 cup uncooked amaranth • 1/4 cup diced shallot • 2 large garlic cloves, pressed or minced • 1/2 teaspoon sea salt, or to taste • 1/4 cup flour (try gluten free, such as oat) • 1/2 cup chopped hearts of palm (go for sustainably harvested)

VegWorld Magazine

• 1 tablespoon freshly squeezed lemon juice • 1 teaspoon dijon mustard (optional) • 1/2 teaspoon celery seeds (optional) • 1/4 teaspoon freshly ground black pepper • 1/4 teaspoon crushed red pepper flakes • 1 cup bread crumbs (try gluten-free) • Oil, for baking sheet (optional)

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QUINOA AMARANTH CAKES

method

variations

1. Preheat the oven to 375F. Place the flaxseeds and 1/4 cup of water in a small bowl. Allow to sit for 10 minutes, stirring occasionally, until gelled.

Reduce the salt, and add 2 teaspoons of old bay seasoning, or to taste.

2. Meanwhile, place the 2 cups go water or stock, quinoa, amaranth, shallot, garlic, and 1/4 teaspoon of the sea salt in a pot over medium-high heat. Bring to boil. Cover, lower the heat to a simmer, and cook until all the liquid is absorbed, about 25 minutes.

3. Meanwhile, place the flour, hearts of palm, artichoke hearts, parsley, lemon juice, Dijon mustard, if using, remaining 1/4 teaspoon of salt, celery seeds, if using, black pepper, and crushed red pepper flakes in a bowl and mix well. Add the flaxseed mixture and the cooked grain, and mix well. Taste and add additional salt, if necessary, to taste.

Replace hearts of palm with 1/4 cup of chopped sun-dried tomato and 1/4 cup diced kalamata olives. Add 1 tablespoon of chiffonaded fresh basil, 1/2 teaspoon of fresh oregano, and 1/4 teaspoon of minced fresh rosemary.

Nutrition Facts per serving (112 g): Calories 165, Fat Calories 25, Total Fat 3 g, Saturated Fat 0 g, Cholesterol 0 mg, Sodium 260 mg, Total Carb 30 g, Dietary Fiber 3 g, Sugars 5g, Protein 6 g

4. Place the bread crumbs in a spirit bowl. Form eight equal-size cakes. Coat well with bread crumbs and place on a well-oiled or parchment paper-lined baking sheet. Bake for 10 minutes. Carefully flip and bake for an additional 10 minutes.

About the chef:

Mark, the winner of Vegan.com’s Recipe of the Year Award, has more than 20 years experience preparing creative vegan and raw food cuisine. He was the executive chef for the North American Vegetarian Society’s 2012 – 2015 Summerfest, one of the largest vegetarian conferences in the world. He specializes in vegan and raw food recipe development and offers vegan cuisine workshops, trainings and retreats internationally. Mark is described by VegCooking.com as being “poised on the leading edge of contemporary vegan cooking”. He is the author of six books and the founding chef of the celebrated Blossoming Lotus Restaurant, winner of a prestigious I’lima Award for “Best Restaurant on Kaua’i”. Mark holds a Masters Degree in Holistic Nutrition and is the recipient of a Platinum Carrot award, given to America’s top “innovative and trailblazing healthy chefs”.

Mark received his initial culinary training from his grandfather, Benjamin Bimstein, a renowned chef and ice carver in New York City.

He developed his love for world culture and cuisine during travel journeys through Europe, Asia, the Middle East, and South and Central America. His first cookbook, Vegan Fusion World Cuisine, coauthored with Bo Rinaldi and featuring a foreword by Dr. Jane Goodall, has won several national awards, including a Gourmand Award for “Best Vegetarian Cookbook in the USA”.

In addition, Mark coauthored The 30-Minute Vegan, The 30-Minute Vegan’s Taste of the East, and The Complete Idiot’s Guide to Eating Raw. He is the author of The 30-Minute Vegan’s Taste of Europe, and The 30-Minute Vegan’s Soup’s On! Mark’s latest book Healing the Vegan way has just been released.

He currently offers online vegan cooking lessons at CookingHealthyLessons.com, as well as vegan cooking and raw food preparation consulting, cookbooks, recipe development, cooking classes, workshops, chef trainings, intensives, and retreats in both North America and Europe.

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Raw Vegan Buckwheat CHOCOLATE CHIP COCONUT COOKIES

by Natalie Norman

Cookie Dough • 2 cups soaked & rinsed raw buckwheat groats

Recipe time: 20 minutes Servings: Makes around 2 dozen small cookies

• 1 ½ cups medjool dates, pits removed (around 20 dates) • 3 cups dried raw coconut flakes • ½ cup raw cacao nibs

Sprinkle Topping:

• 1 tbsp raw vanilla bean powder

• 1 tsp ground cinnamon

• 2 ½ tsp ground cinnamon

• 4 tbsp finely shredded coconut flakes

• 2 tbsp raw coconut crystal sugar (or one extra medjool date)

• 3 tsp raw coconut crystal sugar

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Loaded with chunky chocolate and coconut, this salt and oil-free raw vegan recipe is relatively low in fat while packing a high volume of plant-based carbohydrate fuel for your body thanks to the addition of buckwheat!

Known as an ancient grain, buckwheat is actually a pseudo-grain or cereal, thus it is suitable for those with gluten sensitivities. On a raw food diet, buckwheat is incredibly easy to prepare. Just place the buckwheat groats in a bowl and cover with water overnight, making sure not to soak them for more than eight hours or they will become too mushy.

Soaked buckwheat groats are versatile to use in both sweet and savory vegan recipes due to their subtle, oatmeal-like flavor. They’re also full of clean plant

protein and a good source of iron and fiber.

To make these delectable cookies, strain and rinse the soaked buckwheat thoroughly, then place into a food processor fitted with an “S” blade. Add remaining cookie dough ingredients and pulse until a thick and chunky batter is produced, stopping occasionally to scrape down the side of the bowl if needed.

Roll small spoonfuls of batter into balls, then press down in a crisscross pattern with a fork. Mix sprinkle topping ingredients evenly then dust each cookie for a beautiful and sweetly delicious presentation. Warning, don’t start eating the batter or you might not be able to stop!

Enjoy!

About the chef:

Natalie Norman is a busy working mom who lost half her body weight and became her happiest, fittest self by adopting a raw vegan diet. Inspired by her radical health transformation, Natalie departed from her career as an attorney and became an Advanced Certified Raw Food Nutrition Educator and Certified Sports Nutritionist. She also obtained her Certification in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University.

Natalie founded and runs an award-winning educational website where she shares mouthwatering, easy, practical raw vegan recipes with beautiful food photography and plenty of useful lifestyle tips to keep you inspired and supported on your journey to plant-based living. Connect with Natalie, read her full story, and subscribe to her free community newsletter at www.natalienorman.com.

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THE JUICE

GURU

by Steve Prussack

Are you are confused about the issue of sugar in your fresh juices and smoothies? Should you be eating fruit? Drinking fruit juice? Drinking green smoothie? We answer this question in our new episode of Juice Guru TV.

About the Author

Steve Prussack is the author of “Juice Guru: Transform Your Life with One Juice a Day“ (Robert Rose Publishing) and “The Complete Idiot’s Guide to Juice Fasting” (Penguin Books).

Steve is the CEO and founder of Juice Guru, a lifestyle brand dedicated to spreading the message about juicing and healthy living.

He launched the world’s only accredited virtual School of Juice Therapy program, the “Juice Guru Certification Program” recognized by the Complementary Medical Association.

Steve produced the “Jay Kordich’s School of Juicing” with Jay and Linda Kordich in January, 2012. School of Juicing is an online coaching and mentoring program, teaching the fundamentals and health benefits of juicing (schoolofjuicing.com).

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Sanctuary Animal Of The Month

SAVING NEMO

by Andrew Kirschner

N

emo was rescued from a goat meat farm, where she was destined to be impregnated over and over and eventually sold for meat. She was saved by a caring woman, who found her lying on the barn floor, emaciated, covered in her own urine and feces, freezing, and most likely hours away

from death. Her situation was grave, as her body temperature was extremely low. She was infested with parasites, dehydrated, and not able to hold herself upright.

According to the farmer, she had diarrhea for well over a month and they weren’t willing to do anything else to help her. Nemo was not able to eat, drink, or even stand on her own. She spent several days in the bathtub of the family who rescued her. They propped her up on pillows to keep her upright, since she was unable to do so on her own.

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SAVING NEMO

After much treatment and care Nemo began to hold herself upright but still was not able to walk. As she gained her strength, she started to scoot and crawl on her knees -- a very determined little goat. More than six weeks later, Nemo stumbled on all four hooves! Even still, she had to wait to come to her new home at PEAK as the vet feared the move might set back her progress. Nemo is still a tad wobbly on her feet and needs to continue to strengthen her legs. She will be able to do that at PEAK. She arrived at PEAK in May 2016 and shares space with Vegan (calf) and visits with Benny (goat). We are so inspired by her determination and love of life! She also loves to nuzzle noses. We are so happy Nemo will live out her life with us at PEAK being cared for and loved. This is Nemo, a survivor of the meat industry.

To learn more about the important work that they are doing at Uplands PEAK Sanctuary (People, Earth, and Animals in Kinship) or to make a much needed donation please visit their website. Follow Andrew Kirschner at KirschnersKorner.com to keep up with animal sanctuaries around the world and campaigns to support them.

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Love, Lori

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE

MINORITY RULES

by Lori Fryd

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108

LOVE, LORI

W

hen we embark on a plant-based life-

Over the last three years, I’ve seen so many people

style, we have a choice to make. How

trying to negotiate whether or not they wanted to

much are we going to “go for it?” Will

be completely abstinent from the Standard Ameri-

we be plant-based most of the time, some of the

can Diet or if they were going to split the difference

time, Monday through Friday with time off for good

between SAD and whole-food, plant based and

behavior on the weekends, always except for spe-

come out on the side of doing it for the majority of

cial occasions, sometimes except for when we are

the time.

pushing for a huge weight loss?Figuring out how much of our time and effort we want to devote to

I, too, struggled with this issue for the first six weeks

this way of eating can be a full-time job. There are

of my transition. How much was good enough?

endless ways to go about it - and more iterations

Could I give in to SAD every once in a while and still

and permutations of what compliance looks like

get the results I so desperately needed? If I did this

than I could ever document.

well enough the majority of the time, would well

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109

LOVE, LORI

enough be good enough for me? At first, it was diz-

From there, it was only a hop, skip and a jump for

zying to try to figure it all out.

me to make the connection that the seemingly in-

consequential lapses I was allowing myself in my

Believe it or not, the answer finally came to me

diet were all adding up, as surely as if I was spending

one day when I was balancing my checkbook. I’d

money I didn’t have - and on things I definitely did

been toying with plant-based eating for a couple of

not need. A little bit here and a little bit there was

months and doing pretty well. I would “occasion-

busting my health budget and I could no longer af-

ally” put a small piece of chicken or fish on my plate

ford such an extravagant expense, no matter how

alongside the vegetables. Every so often, I would

insignificant such indulgences seemed at the time.

run out to the convenience store to indulge in a lit-

tle “recreational eating.” I was seeing some ok re-

For me, what I was doing - not the majority of the

sults, but I was boomeranging back and forth way

time - but the minority of the time turned out to be

too often and I just couldn’t decide how devotedly I

hurting me the most. Like the harmless expenses in

needed to follow this way of life.

my checkbook, my one bite here, one taste there

approach to eating was all adding up and it was

As it turns out, that particular month I’d exceeded

costing me.

my monthly expenses and had managed to put my-

self into a bit of a financial hole. Looking over my

Everybody has to figure this stuff out for themselves

receipts, I struggled mightily to figure out why I was

and do what’s right for them. I feel fortunate that a

so broke and where all the money had gone. As I

glimpse into my woeful finances one month coin-

crunched the numbers, it became frighteningly clear

cided with the start of my plant-based journey, al-

that I’d busted my budget - not on my fixed expenses

lowing me to make a startling connection.

- but on the little things I had been purchasing once

in a while. Twenty dollars here, ten bucks there, a

It’s not always what I was willing to do the majority

small impulsive purchase for the living room, an in-

of the time that mattered.

expensive scarf I’d seen in a store window. The most

inconsequential purchases I had been unthinkingly

For me, the little things were adding up too much

making had all added up big-time. The stuff I’d done

and were becoming way too costly to bear.

only occasionally, almost unconsciously, had turned

out to be the most costly.

I chose abstinence because I decided that I could

not afford to pay the ultimate price for my occa-

That’s when I realized that, for me, the little things

sional slip-ups.

do matter - perhaps even more than what I was do-

ing the majority of the time. Relaxing my spending

In my case, the minority rules.

and telling myself that none of these tiny purchases were going to make any impact backfired on me big-time and left me in a financial bind it took me months to dig out of.

Love, Lori

VegWorld Magazine

Issue 36 - September/October 2016 |

110

THE ONL Y 5STAR ALLDI GI TALVEGGI E MAGAZI NE

Subs cr i bet o VegWor l dMagazi ne T oday !

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