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MAGAZINE
Philip Wollen:
VW Exclusive Interview
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VegWorld Magazine
Issue 38 - January/February 2017 |
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VegWorld Magazine
Issue 38 - January/February 2017 |
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VegWorld Magazine
Issue 38 - January/February 2017 |
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CONTENTS VegWorld Magazine - January/February 2017
THE FUN SIDE
COVER STORIES
11 Vegan Hot Sheet
35 Adding Zeroes
15 High Times in Jackson Hole
37
I Used to Call it "Fishing"
20 Worldwide Vegan Events Calendar
39
What is Philip Wollen Doing Now?
43
Robert Lucius: Marine on a Mission
87
Raising a Vegan Child is NOT Child Abuse
FAMILY AND LIFESTYLE 21 Healthy Meals Without Tears 23 A New Wave of Vegan Super Chefs - Turning the Tide 30 Who Says Breakfast Isn’t for Vegans?
FRESH FINDS 49 Things We Love 53 Wilby & Elair Naturals 54 True Beauty for Your Face & Feet 56 Eat The World - Raw Eatery and Market 59 3 Must-Read Books for the New Year
VegWorld Magazine
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CONTENTS VegWorld Magazine - January/February 2017
NUTRITION AND THRIVING
REGULAR FEATURES
64 Amazing Transformations
07 Editor’s Note
71 All Things Cruciferous 74 Juice Guru
05 Credits
87 Rx for Health with Dr. Linda Carney 91 Becky's Hope Horse Rescue 94 Love, Lori
80 Staying Vegan for Life: How Raw Foods Can Help
RECIPES FOR HEALTH 74 5 Ingredient Butternut Squash Soup 75 Creamy, Garlicky White Bean Soup 77
Curried Pumpkin Lentil Soup
79 French Onion Soup 83 Go-To Green Smoothie 84 Broccoli "Cheese" Jalapeño Soup 86 Coconut Curry Cauliflower Rice
© VegWorld 2017 VegWorld Magazine
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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 Tanya Cleary Graphic Design Lise-Mari Coetzee
Erik Marcus
Lori Fryd
Erin Goldmeier
Michael Greger, MD
Amy Johnson
Andrew Kirschner
Sharon McRae
Lani Muelrath
Natalie Norman
Steve Prussack
James Aspey
Dan Maio
Robert Lucius
Michael Taylor
Robin Tierney
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EDITOR’S NOTE A message from the Editor of VegWorld Magazine, Amanda Smith
T
his month, in the depths of winter here in the Northern Hemisphere, we turn our thoughts to things that are warm. The warmth of kind hearts is evident in the collection of personal stories we are featuring in this issue - originally inspired by philanthropist Philip Wollen and military man Robert Lucius. They are among the courageous and self-sacrificing individuals who have dedicated their lives to fighting and speaking up for animals. The animals need defenders such as these. Our futures and theirs may depend on it. Our next sources of warmth are the delicious recipes that our talented chefs are sharing with us. Soups can not only warm you in the winter but also, as some of these recipes demonstrate, they can also effectively cool you in the summer. Whether warm or cold, a bowl of healthy soup is very often just what the doctor ordered. We’ve got some wonderful choices here for you. Enjoy something warm if you are in a cold place this season, but even if you are not, bask in the love around us. There are people fighting the good fight everywhere and it takes very little effort to join their ranks. Often the answer starts right on your plate. Eat with health and compassion and you cannot go wrong.
VegWorld Magazine
Above: In December we attended a screening of the film Eating You Alive. It promises to be a game changer. Here we are pictured with the producers Paul David Kennamer Jr and Merrilee Jacobs at a PCRM event in Los Angeles.
Amanda Smith Editor-in-Chief VegWorld Magazine
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VEGAN HOT SHEET Latest Vegan & Plant Based Buzz
www.wsj.com
SLIDING PROFITS
T
AND REGIME CHANGE FOR TYSON yson Foods, the largest meat company in the United States and producers of one-fifth of all chicken, beef and pork in the country, reported a stunning 14% decrease in sales last quarter, significantly missing the higher earnings averages previously projected by the Wall Street Journal. Tyson’s CEO, Donnie
Smith, stepped down at the end 2016, amid sliding profits. Reports Andrew Kirschner: “While the company attributed the decline in sales to lower beef prices and higher costs, the facts don’t support their claim as beef sales have been consistently declining as a result of health warnings. Their PR machine’s excuse is further made porous by the Board’s shocking decision to fire its CEO. It’s a decision they unlikely would have made if their sales decline was simply the result of external pricing issues.” A more reasonable explanation for Tyson’s sales drop is that the public has become increasingly fed up with their horrific abuse of animals, mistreatment of employees, lawsuits, shareholder and consumer deception and felony pollution of air and water."
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VEGAN HOT SHEET
A FIERY ATTEMPT TO
END ILLEGAL POACHING
Nairobi National Park, Kenya (CNN) www.cnn.com
I
n a dramatic move to put an end to illegal poaching in the region, Kenyan authorities created a gigantic bonfire from twelve tall towers of ivory made from elephant and rhino tusks. It was the largest burn of illegal animal products in history, causing many to lament the senseless wasting of wildlife for profit on the black market.
Critics of the practice argue that such acts will only increase the value of ivory on the black market. However, Kenya Wildlife Service Director General Kitili Mbathi defends the burn, stating, "From a Kenyan perspective, we're not watching any money go up in smoke. The only value of the ivory is tusks on a live elephant."
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VEGAN HOT SHEET
“ANIMAL PRODUCTS WITHOUT THE ANIMALS”
P
aul Mozdziak wants to introduce
ing technology as a way to counter the
the world to his “home-grown”
cruelty and environmental disasters
turkeys….the ones cultivated in
inherent in factory farming of live ani-
his 5,000-gallon tanks. The move to-
mals. Also known as cellular agricul-
wards culturing meats in laboratories
ture, manufacturing animal protein
is gaining more and more acceptance
in bio-reactors, rather than by animals,
among environmentalists, animal rights
could reduce reliance on farm animals
activists and investors who see the grow-
and save resources.
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VEGAN HOT SHEET
Speaking Out For Those Who Have No Voice
B
ruce, Wagman, Esq., a partner at Schiff Hardin, has devoted his practice entirely to protecting the legal rights of animals. One could argue that his clients are
birds, horses, chimps and dogs, (among many other species), but there are always concerned people behind the cases he agrees to handle. He takes on cases in which the legal, biological or social nature of animals are important factors. Unfortunately, in this modern era, there is no shortage of animals who need Wagman’s help and expertise. "It's not a job as much as it's a calling," states Wagman. "I feel like it's the only thing I'm supposed to be doing and I'm so grateful to be doing it on a daily basis."
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VEGWORLDLY WANDERINGS
HIGH TIMES IN WYOMING’S JACKSON HOLE SKI COUNTRY Story and photos by Robin Tierney
J
ackson Hole, one of the world’s best ski areas, offers great recreation and views year-round thanks to its location between the jagged Teton Mountain Range and gently rolling Gros Ventre Range. And it offers thrills off the slopes as well.
Vegan-friendly dining
with love,” she said. Lotus was transitioning to a new location, so Michelle and I ate at Cafe Genevieve, a comfort-food hotspot based in a log cabin. On warm days, you can dine on the companion animalfriendly deck. I had an alt-Benedict, with avocado swapped for eggs, with a roasted beet salad and locally roasted Snake River coffee.
Michelle McCormick, a designer who moved to the quaint, cool town of Jackson after her first visit, had plenty of dining suggestions.
Speaking of beets, root veggies are delicious here. Chefs make the most of the region’s short growing season, preserving foods for year-round use.
“The Lotus Cafe is one of the best restaurants. Plenty of vegan choices, and they make everything
After a wonderful night at the Rusty Parrot Lodge, I devoured a beautiful un-omelette - sweet
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VEGWORLDLY WANDERINGS
peppers, spinach, sweet potatoes - at Four Diamond award-winner Wild Sage. It’s a longtime favorite for mouthwatering meals served in a romantic dining room with a river rock fireplace. The newer farm-to-table restaurants such as Gather, The Handle Bar and The Rose also serve delicious, creative fare. Young-gun chefs Clark Myers (Gather), Michael Lishchynsky (Handle Bar) and Rene Stein (The Rose) moved here from major metro cities, knowing they’d be greeted by open arms and open mouths of adventurous Jackson Hole residents and visitors. Every day, they showcase delectable ingredients and addictive sauces that demand dipping of fresh-baked breads (ask first, but I found most of the artisan breads were vegan). Gather - whose co-owner is vegan - is based in downtown Jackson. Chef Clark, an Iron Chef winner,
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VEGWORLDLY WANDERINGS
made three vegan dishes that my non-vegan tablemates enjoyed as much as I did. Brussels sprouts with pepitas and cranberries...a toasted red quinoa salad with beets...and gnocchi with local tomatoes, basil, leek cream, crispy potato and smoked mushroom “bacon.� The Handle Bar is a lively mega-pub at the Four Seasons Resort in Teton Village. Many items on the menu are already vegan, and the kitchen is clearly happy to veganize many more. I shared an amazing quinoa burger, hearty beet and greens salad and perfectly seasoned local-grown vegetables. The pub faces two ski gondolas and mountains. At The Rose in downtown Jackson, my all plantbased tastings included crisp fall greens with beets and apples matchstick-cut to resemble cheese, roasted carrots and kale, and a heavenly apple sorbet whipped with crabapple poached in chamomile. Also in Jackson, Snake River Brewery pairs certified organic brews with pizzas topped with fresh and unexpected ingredients - and my choice, an amazing
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VEGWORLDLY WANDERINGS
and healthy farro and edamame salad. Persephone is a sweet bakery where you will find delectable salads and tomato soup. All of the above restaurants source from indie organic farms and Vertical Harvest, a new gleaming four-story greenhouse in downtown Jackson. Here’s what to do besides eating:
Art-spotting The National Museum of Wildlife Art, its rock-faced building embedded in a mountainside two minutes from downtown Jackson, is a treasury of rugged landscapes, animals and Native Americans portrayed by contemporary talents and pioneer-era masters like Thomas Moran, whose paintings of nearby Yellowstone helped persuade Congress to create the world’s first national park. The museum’s exhibitions include Andy Warhol’s screenprints of endangered species and local artists’ illustrations of animals from 25 Aesop’s fables. Jenny Dowd, whose fanciful ceramics are used at area restaurants, portrayed the smart crow who dropped pebbles in a pitcher to raise the water level high enough to drink.
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VEGWORLDLY WANDERINGS
Great performances At The Center for the Arts, a stunning wood-andglass showplace, performances have featured Ben Folds, David Sedaris and regional talents. The Pink Garter Theatre is a sure bet for super-cool concerts. Other live music venues include the Silver Dollar Showroom, Stagecoach and Million Dollar Cowboy Bar.
feet, offers breathtaking views of the vast valley and various mountain ridges.
Hiking, biking and snow sports
Hikers and cyclists ramble between towns, Grand Teton National Park and Bridger-Teton National Forest on 42 miles of Jackson Hole Pathways. One trail edges the National Elk Refuge, where at least 8,000 of these grand creatures live. All around Jackson and at the underpass near the National Museum of Wildlife Art, look for seriously good public artworks, many of which depict the region’s non-human animal residents.
I loved hiking the 1.8-mile trail up Snow King. The steep switchback-laden “Town Hill,” elevation 8,000
And of course: this is an unbeatable place for skiing and other winter sports.
About the Author Robin, an award-winning writer and photographer whose plant-based diet gives her plenty of energy to hike and bike, can be reached at tierneydog@yahoo.com VegWorld Magazine
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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
Devil’s Dash Jan 07, 2017 Williston, Florida Sedona VegFest Jan 14 - Jan 15, 2017 Sedona, Arizona SWVF Veg Fest Jan 27, 2017 Fort Myers, Florida Tulum Vegan Fest Jan 27 - Jan 29, 2017 Tulum, Mexico Arizona VegFood Fest Jan 28 - Jan 29, 2017 Scottsdale, Arizona
VegWorld Magazine
Healthy Taste of Sacramento 2017 Feb 19, 2017 Sacramento, California
Live A Better Life Fair Mar 25, 2017 Liverpool, England
Holistic Holiday at Sea Cruise Mar 11 - Mar 18, 2017 MSC Divina VegFest UK Brighton Mar 11 - Mar 12, 2017 Brighton, England North Florida VegFest Mar 18, 2017 Tallahassee, Florida
Vegan Street Fair Mar 26, 2017 North Hollywood, California HealthFest 2017 Mar 31 - Apr 02, 2017 Marshall, Texas VegFest Kansas City Apr 22, 2017 Kansas City, Missouri Cork VegFest May 13, 2017 Dublin, Ireland
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FAMILY AND LIFESTYLE
Healthy Meals without TEARS IN 5 EASY STEPS by Shoshana Chaim
H
ey Mom, Dad, Grandma, Uncle...whoever you are. Don't you wish you could make one awesome meal from your fave vegan cookbook and have the kids enjoy it with you? Picture the children rubbing their bellies with their napkin on their lap and asking: “More please!” HA! Well, the truth is, this does happen in some families. Sometimes, it happens from the beginning and
VegWorld Magazine
sometimes it has to be learned later on. Want to get closer to this dream? You can do it! For me, my family and my practice, it’s important to get children eating healthfully and trying new foods because we have an epidemic in this world. Obesity is on the rise in North America and the diseases associated with obesity or poor diet in general can be fatal. There are more people out there trying to reverse diseases or at least live comfortably with them than I’d care
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FAMILY AND LIFESTYLE
to share. This is NOT what we want for our younger generations. We need to get them eating healthy and valuing it now so they don’t spend the better part of their adulthood visiting specialists in hospitals and looking towards their next appointment. Let’s get down to the practical stuff. How can you get your kids eating healthy foods without the yelling, bribing and head-smashing? 1. Displace your emotion. What? Displace my emotions? Shoshana, are you kidding me? NO. Letting go of any expectation that your child eats a certain food often has better results than begging, threatening, or googling with intent while the child eyeballs the food. Be cool, plop the food on the table. Tell a funny story about how you and your sibling or friend once had a cauliflower eating contest and offer them to try. NOW MOVE ON. (Sorry to yell. Clearly, I need to displace my emotions with you!) 2. Make it cool. This will change slightly depending on age, but the concept stays the same. Do you know what makes Grover blue? Blueberries! What makes the Incredible Hulk green and strong? Green smoothies. What gives American Ninja Warriors energy to compete? Buddha Bowls. What do you think Mike Zigomanis eats to be able to play in the NHL? Let your older teens make a list! 3. Be prepared. If you have healthy food readily available in the house or in tow your children will
be more likely to eat it. Sounds simple and it is. If you don't have time to get it ready, and you offer something less than healthy, they learn quickly that this is an option. Make healthy snacks, lunches and dinners part of your meal planning. Take some time to wash, chop or prepare so you can always feel good about what you offer. 4. Get support. You don't have to do this alone. Surround yourself with like-minded people. Join a Facebook group that supports your values. Find a friend who will bake for you if you prepare them a chickpea casserole. Find a coach or consultant who can help simplify your life by giving you strategies that work for you and your own unique situation. You are not in this alone. 5. Keep on trucking. You’ve heard it before and now you can really think about it again. Keep on offering it. Children will try foods, or even like foods, after being offered them sometimes upwards of 15 times. I’m sure your child fell down more than 15 times before he/she walked. But you kept encouraging. Try offering foods cooked, cut or dipped in different ways. Eventually they’ll come around. But remember...Displace your emotion. These are the 5 steps that many parents who have successfully gotten their children eating healthier have in common. Sometimes in as little as one seating. It worked for me, and it can work for you. The cost is really too high not to give these steps a try.
About the Author
Shoshana Chaim is a wife, mother of two and the co-founder of planttrainers.com and the Plant Trainers Podcast. She helps stressed parents and families overwhelmed with physical and mental illness embrace a more holistic planti-ful lifestyle in order to create more calmness and health in their family life. Shoshana works with clients all over the world through her internet based company and has helped clients come off of insulin injections, lose significant amounts of weight, teaches techniques to regulate children's behavior and has helped families on their journey to a more plant-rich diet. To get a free copy of our Family Friendly Meals click here. Join Shoshana in her Facebook group Healthy Plant-Based Families.
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FAMILY AND LIFESTYLE
A NEW WAVE OF
VEGAN SUPER
CHEFS
TURNING THE TIDE
by Tanya Cleary
C
elebrity chefs have been with us a long time, but now, a new breed of vegan chef is rising from the crowd and helping reshape the public's perception of a vegan lifestyle. They write books, host shows, and open restaurants. They do it all, and the public is beating down their doors for more. These noted vegan chefs, many of whom started as cookbook authors, now have blockbuster restaurants and popular blogs, YouTube channels, and TV shows.... They’re busy spreading the plant-based message and legions of hungry diners are eating it up!
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FAMILY AND LIFESTYLE
RICH LANDAU http://vedgerestaurant.com/
Rich Landau grew up in Philadelphia in a family with
restaurants more than you can imagine. It’s so dated
high culinary standards. Discussions of food were
to say that we’re a cheesesteak town — we’re a top-
common, and he loved to challenge himself in the
notch food town, period (that just happens to have
kitchen, even at an early age. But, upon learning
cheesesteaks in our repertoire).”
where meat came from, and the horrors of factory farming, his focus shifted to trying to create ever
In addition to their restaurants, Chef Landau and Ms.
more appetizing meatless meals.
Jacoby have recently released a cookbook inspired by their exotic travels. “V-Street - 100 Globe Trotting
“I loved the taste of meat but couldn’t comprehend
Plates on the Cutting Edge of Vegetable Cooking”
how anyone would want to eat it knowing what was
offers creative vegan riffs of street food around the
happening to the animals,” he says.
world.
In 2011, he and his wife, Kate Jacoby, a pastry
When asked to describe his favorite dining
chef and certified sommelier, opened Vedge, the
experiences when traveling, Landau says, “We’ve
acclaimed downtown Philly restaurant. In 2013, he
had so many wonderful food memories - some that
won the Food Network’s competitive cooking show
defined the whole trip. We had a 16 course in Seoul
Chopped. Following the success of Vedge, the
Korea that was mind blowing and so eye opening as
couple opened V-Street, and are now branching
to just how light and beautiful Korean food can be.
out with a new fast casual concept called Wiz Kids.
We dined in a lovely Riad in Marrakesh, where we had an enchanting meal of vegetable tagine, couscous,
“I love being a chef in Philly because people here
assorted salads and harira (a lentil soup) in a setting
have really embraced vegetable cooking and vegan
that felt like we were in an Indiana Jones movie.
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FAMILY AND LIFESTYLE
There were other meals that opened our eyes up and
Chef Landau also sees the mainstream culinary
changed what we thought we knew about a certain
world changing for the better. “Mainstream chefs are
cuisine, like on the Thai island of Phuket where we
putting more and more vegetables on the center of
had the most extraordinary spread of vegetable stir
the plate,” he says. “That’s the biggest sign of the
fries, soups, and curries so beautifully layered with
times that I’ve seen. It’s a beautiful thing when the
aromatics that we knew we would never be able to
mainstream starts to embrace something previously
order Thai takeout again at home.”
thought of as niche”.
ISA CHANDRA MOSKOWITZ Isa Chandra Moskowitz, the author of “Isa Does It”
Joined by her mother and sister, she began perfecting
and “Vegan With a Vengeance,” opened her original
her plant-based skills in the kitchen.
Modern Love restaurant in Omaha in 2014 and a new location in Williamsburg, Brooklyn, in early 2016.
“It was kind of the reverse of what a lot of people experience,” Moskowitz recalls. “You go vegetarian;
Born and raised in Brooklyn, it was a natural progression
your family disowns you; you can’t eat together. My
to bring her culinary talents back home. Her friends,
mom came home with a stack of cookbooks and
Sara and Erica, who own the vegan shoe store Moo
said, okay, let’s do this, and we all just started cooking
Shoes, offered her a space in their building, and she
together.” (Omaha Magazine) Chef Moskowitz has
decided the time was right. Modern Love specializes
authored at least 10 cookbooks, with recipes for
in vegan comfort food, with dishes like “Mac and
brunch, holidays, as well as vegan cupcakes, pies
Shews” and Shepherd’s Pie. “There’s always a Jewish
and sweets. Her cookbooks are full of quips and an
grandmother feel to everything I do, even if it’s curry,”
“anyone can do this” approach that helps make vegan
she says.
cooking easy and accessible to non-vegans.
Chef Moskowitz became a vegan in her teens, simply
Between her restaurants and cookbooks, Isa Chandra
because she liked animals. “As soon as I realized, oh,
Moskowitz is showing the world that vegan cooking
I can cook without meat, it just worked,” she says.
can be delicious, comforting, easy, and fun.
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FAMILY AND LIFESTYLE
TAL RONNEN http://crossroadskitchen.com/
Tal Ronnen is the chef of Crossroads on Melrose Ave
“When I crossed over to being vegetarian, I was
in LA., and author of a New York Times bestselling
largely being served side dishes that came along
cookbook “The Conscious Cook: Delicious Meatless
with entrees when I went out to eat,” he says. “I
Recipes that Will Change the Way You Eat”. He was
wanted to take vegetarian cuisine to the next level
responsible for the food at Ellen DeGeneres and Portia
and make it appeal to non-vegetarians. Crossroads
de Rossi’s wedding, consulted with Oprah on her 21
is the realization of that desire”.
day vegan cleanse, and also prepared the U.S. Senate their first full vegan meal.
Collaborating
with
Executive
Chef
Scot
Jones, Ronnen has created a warm yet stylish Crossroads, at the corner of Melrose and Sweetzer, is
environment at Crossroads. “We wanted to design
described as “an intersection where vegans, flexitarians,
an environment where you don’t have to sacrifice
omnivores and meat eaters can cross paths to share
ambiance just because you want to eat healthy,”
a delicious meal and a good time.” Menu favorites
he says.
include such tantalizing dishes as “Porcini Crusted Eggplant” and “Oven Roasted Truffled Potatoes.”
Chef Ronnen conducts master workshops in plantbased cooking at Le Cordon Bleu College campuses
Chef Ronnen’s cooking is elegant and sophisticated,
nationwide. The release of his newest book,
often applying traditional French culinary techniques to
“Crossroads” has been featured in Food & Wine
meatless cuisine, which reflects his belief that healthy
magazine, as well as The New York Times, and USA
eating should be the main course, not an afterthought.
Today.
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FAMILY AND LIFESTYLE
CHLOE
COSCARELLI http://eatbychloe.com/
Nestled in Manhattan’s Greenwich Village, at
and family. After a summer internship at Millenium,
185 Bleeker St, the original By Chloe has quickly
a gourmet vegan restaurant in San Francisco, she
become a popular spot for fast and casual vegan
studied at The National Gourmet Institute in NY.
food, with other locations popping up throughout NYC, on the West Coast and planned for Boston.
Chef Coscarelli has been featured in the Cooking
Offering “grab and go” delights, like “peanut kale
Channel television documentary The Veg Edge
salad” or sit down service for pasta and burger
and appeared on NBC's The Today Show, CBS's
dishes, By Chloe makes choosing vegan food easy
The Doctors, VH1, CNN, HLN's Jane Velez-
and delicious.
Mitchell Show, and the Fran Drescher Show. She’s also published three cookbooks: “Chloe’s
Chef Chloe Coscarelli won the Food Network’s
Kitchen,” “Chloe’s Vegan Desserts” and “Chloe’s
Cupcake Wars in 2010, and launched the restaurant
Vegan Italian Kitchen,” all currently featured on
with ESquared Hospitality in July 2015.
Amazon’s list of “100 Best-Selling” cookbooks.
A graduate of UC Berkeley, Chef Coscarelli has
At only 29 years of age, Chloe Coscarelli is a
been vegetarian since childhood, and vegan the
culinary revolutionary, making a name for herself,
past 13 years. She honed her love of cooking by
and taking the vegan culinary world and the nation
making cakes and other baked goods for friends
by storm.
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FAMILY AND LIFESTYLE
KATIE HIGGINS http://chocolatecoveredkatie.com/
Katie Higgins, better known to her followers
“When I started Chocolate Covered Katie, I never
as “Chocolate Covered Katie,” dropped out
expected this to become my full-time job,” she
of college to become a full-time blogger after
says. “My high school friends were all making
realizing the demand for her healthy, vegan treats,
blogs or Myspace pages back then, and we were
which she began posting online, just for fun.
doing it just for fun. When a company contacted me about putting ads on the site, I thought their
“Cooking has always been a huge part of my family
email was spam and came very close to deleting
heritage, but I really learned to cook for myself
it. My blog was getting around 700 visitors per
as a teenager when I became a vegan. My mom
day, which I thought was a ton. Then suddenly,
was supportive of my lifestyle change and had
Pinterest took off and changed everything.”
the whole family try a vegan meal at least once a week, but on the other days, I would make my
Now, her site gets 6 million visitors each month.
own food,” she says.
Her first cookbook, “Chocolate Covered Katie: Over 80 Delicious Recipes That Are Secretly
Her blog quickly became the number one online
Good for You” has been followed up with her
source for healthy desserts on the Internet. Featured
latest release “Hello Breakfast,” featuring over
on The Today Show, CNN, Time, Huffington Post,
50 new breakfast recipes, such as “Peanut Butter
Bon Appétit, Cooking Light, and People, her recipes
Cup Overnight Oats” and “Sunshine Breakfast
are all vegan and, although she has some breakfast,
Enchiladas.”
lunch and dinner fare, the primary focus is on sweet treats, like “No Bake Cinnamon Swirl Cheesecake”,
Her love of animals prompted her to become
“Black Bean Brownies,” or “Healthy Apple Pie.”
vegan. “I often gave money to an organization
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FAMILY AND LIFESTYLE
called Best Friends Animal Sanctuary,” she says.
However, a year later, my family moved to China,
“One day when I was 14 years old, they sent me
where they eat very little dairy. No longer could I go to
something in the mail about animal testing. It was
Baskin & Robbins every day after school for a chocolate
the first time I had ever heard of such a thing,
milkshake or Outback Steakhouse for my favorite
and I was shocked and horrified! I spent hours on
macaroni and cheese. I was eating vegan by accident…
the internet, looking up cruelty-free cosmetics.
and was feeling better than I ever had in my entire life!”
And it was during this research process that I learned about factory farming. I pretty much went
Katie has been called the “queen of healthy
vegetarian on the spot. My two favorite foods
desserts” by Glamour Magazine. “I try to show
were cheese and ice cream, and veganism was
-without preaching or turning people off -- that
definitely NOT a mainstream idea back then; I
vegan food can be delicious and easy to prepare,”
had absolutely no intention of going vegan, and I
she says. “I love my job and get to eat chocolate
thought vegans were crazy.
every day. Definitely worth it!”
These celebrity vegan chefs, and many more like them, are making it easier for us to enjoy convenient and satisfying vegan food, whether we’re dining out or whipping it up in our own kitchens. Yet, perhaps more importantly, they’re introducing vegan cuisine to a broader audience, who are discovering that being cruelty-free can also taste great!
About the Author
Tanya Cleary is a freelance writer living in Key Largo, FL. She has been plant-based for over 5 years, and enjoys spreading the word about plant-based diets. She also helps moderate the Facebook group, “McDougall Friends,” for those who follow the recommendations of Dr. John McDougall and is an Associate Editor here at VegWorld Magazine.
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FAMILY AND LIFESTYLE
Who Says Breakfast
ISN’T FOR VEGANS? by Andrea Denton
N
ext to cheese, breakfast is one of the
affair with bacon) or sausage. Getting past the idea
most common things people seem to
that breakfast must include these items can be a
miss when going vegan. For so many
tough transition. But there are still a ton of breakfast
people, breakfast centers around eggs and a meat
options out there so wake up and get ready to enjoy
product, whether it be bacon (America has a love
some tasty morning options!
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FAMILY AND LIFESTYLE
• Avocado toast — — one of my favorite breakfasts,
known as India Black Salt, has a sulfurous, egg-like
and probably the one I have most often. Simply cut
smell and can be added to foods to add to the egg
a ripe avocado in half and using a spoon, spread
experience — people will walk into your kitchen
avocado on some toasted plant-based bread.
and swear you’re boiling eggs after using this stuff.
I find that half an avocado covers two slices of bread, but you can spread it as thick as you like. I
• Breakfast Burrito — Save your leftover tofu
like to top it with salt and some garlic pepper, but
scramble and throw it in a tortilla, sprinkle with
you’ll figure out what you like best.
some nutritional yeast, toss in a little avocado and salsa and it’s heaven in a burrito. You’re welcome.
• Don’t forget bagels! — Many bagels are vegan. So what if cream cheese isn’t vegan. There are lots of other options for toppings. I love putting hummus on an everything bagel. And if you think avocado is good on toast, try it on bagels. Yummy! • Tofu scramble — OK, I’ll admit it took me a little while to get used to tofu scramble — it’s not scrambled eggs, however, don’t give up right away. It takes some practice to figure out what you like. And there are so many ways to prepare a tofu scramble. You can make a Mexican scramble, an Italian scramble, a veggie scramble…basically anything you can think of. Get some veggie sausage and mix that in, or toss in some roasted potatoes. The only limit is
VegWorld Magazine
• Overnight Oats — Of course, there’s always standard oatmeal with
your imagination. We like
all kinds of mix-ins, but I have a love affair with
to open the fridge and
overnight oats. Like Tofu Scramble, the possibilities
just throw in whatever’s
are endless with overnight oats. My favorite recipe
in there. Do a search
goes something like this: Mash ripened banana
on the internet for tofu
in a container, add ½ cup oats, two tablespoons
scramble and tons of
chia seed, a cup of your favorite dairy-free milk,
recipes will pop up, but
a couple dashes of cinnamon and ground ginger
like I said, don’t give up
and one to two tablespoons of molasses for a little
right away — if at firsts you
kick of iron. Cover and put in the fridge overnight.
don’t succeed, try, try again!
In the morning, you have a delicious, creamy, thick
Tip: India Kala Namak salt, also
and flavorful breakfast already prepared. You can
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FAMILY AND LIFESTYLE
eat cold if you like or throw it in the microwave
favorite dairy-free milk and I guarantee you’ll stay
for a minute or two. If it’s not sweet enough for
full until lunch!
you, drizzle with pure maple syrup. Go crazy and search for overnight oats recipe — you can
• Leftovers from last night’s dinner — Who really
use peanut butter, coconut, berries, chocolate …
defined what breakfast has to be anyway? Who
make up your own concoction and ENJOY!
hasn’t had cold pizza for breakfast? Having leftover rice and veggies from the night before
• A Giant Salad — Yes, salad, you heard me right.
really isn’t any different, at least, I don’t think so.
There are some days I just have a big, ol’ giant salad
How about a sweet potato from the night before?
for breakfast. Throw in some berries if it seems
Do it up! If you’ve ever had a Pop Tart for breakfast,
more like breakfast to you. There is nothing that
I guarantee there’s little else you can mess up in
makes you feel better and healthier than starting
the breakfast area. So pull out that veggie lasagna
off your day with your greens. Talk about getting
from the night before and be a rebel!
your veggies in early. If nothing else goes right for the rest of your day, at least you ate your veggies,
• Pancakes and waffles — Really, you don’t need
right? Try it before you knock it. It really does give
eggs or dairy milk to make a good pancake or
you a little skip in your step.
waffle. My favorite waffle recipe is from the Isa Does It cookbook called “Sinfully Wholesome
• There’s always cereal — Just throw some oats,
Waffles”. These things are good and good for
shredded wheat, chia and/or hemp seeds, lots
you. What more could you ask for in a breakfast
of fruit, maybe some walnuts and top with your
food?
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FAMILY AND LIFESTYLE
• Potatoes — this is kind of tied in to the leftover
• Fruit — If nothing else — there is nothing wrong
idea but it can’t get tastier than a potato for
with just having fruit for breakfast. An apple and
breakfast. Throw it in the microwave, jump in the
a banana maybe. An average banana has about
shower and voila, when you get out, breakfast is
105 calories — three bananas would be a perfect
ready. Heck, eat it like an apple as you’re walking
breakfast, and so portable — what could be easier?
into work. Make people wonder what it is you’re munching on. When they figure out you’re eating
These are just a few ideas. No doubt I’m missing a
straight-up carbs, gasp!, they will be super jealous,
ton! There are a lot of great convenience foods out
so just nod and wave, maybe throw in a thumbs
there. All kinds of fake sausages and bacon — just
up if you’re feeling especially cocky.
check out what your local grocer has and give it a try. Maybe you won’t like it, but maybe you will. This is all great, you say, if you’re staying at home, but what about eating out with friends? No problem! OK, maybe a little problem, but you don’t have to give up your social life. Most restaurants offer fruit and oatmeal — just be sure to ask if the oatmeal is made with milk. There’s usually some sort of potato product on the menu too, so paired with some fruit, you’ve got a meal and you get to keep your friends. I’ve also asked them to make me a veggie omelet, hold the egg and cheese. Sure, the waitress looked at me a little strangely, but at least you gave her something to talk about in the back. If nothing else, remember, feel free to redefine breakfast. You’ve already gone vegan — there’s no reason to be all mainstream when it comes to the most important meal of the day! Now hurry up and go to sleep so you can get to breakfast quicker!
About the Author
Andrea’s journey started with curiosity about a plant-based diet and the possibility that it would not only be a better diet for her family, but the solution to her husband’s battle with high cholesterol. An active fire fighter, he couldn’t shake the high numbers despite improvements in diet and exercise. After watching Forks Over Knives, she and her husband decided to switch their family of four to a plant-based diet for just six weeks. After six weeks, her husband got his cholesterol retested and it had dropped 60 points! They were sold and haven’t looked back! As a mom of two daughters, she enjoys finding tasty recipes that are enjoyed by not only her daughters, but their friends as well! Andrea is passionate about sharing the benefits of a plant-based diet on her website www. veggiecraving.com. You can follow Andrea on Facebook, Instagram and Twitter.
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SAVING OUR
ENDANGERED FRIENDS
COMPASSIONATE AWAKENINGS VegWorld Magazine
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FEATURE
HENRY SPIRA - ACTIVIST PIONEER
ADDING ZEROES by Erik Marcus
Henry Spira was the probably the first animal rights activist to have the ambition and expertise to work at scale. One of the key things he taught me was the importance of “adding zeroes.� That is, if you can save one animal, perhaps you can just as easily save ten. Or if you can save a thousand animals, perhaps with a little extra thinking you could save ten thousand. Today the animal protection movement is full of
VegWorld Magazine
talented activists who naturally think about adding zeroes, but it all started with Henry Spira. At the start of his animal rights career, Henry focused on setting precedents that would have powerful ripple effects. In the 1970s, he became the first person to ever halt a series of vivisection experiments on ethical grounds. In the 1980s he persuaded the
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FEATURE
top two cosmetics companies (Revlon and Avon) to pull back from animal testing and fund the development of alternatives. And in the 1990s he convinced McDonald’s to initiate a comprehensive slate of animal welfare improvements that upgraded standards throughout the meat industry. If there’s one thing that set Henry apart from other activists of his era (and many vegans today!) it’s his commitment to stay in touch with reality and figure out which way the wind blows. Here’s an excerpt from a letter Henry sent me in 1993: A meatless/less meat-based diet can now be promoted on the basis of human self-interest, on its health benefits. Such an opportunity was never realistically achievable before. And it has the potential to influence large segments of the population, as has happened over the last decade with tobacco.
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Looking back almost 25 years later, it’s clear that reality bent in the direction that Henry envisioned. We’ve seen the rise of Meatless Mondays, reducetarianism. Bestselling omnivorous food writers like Mark Bittman and Michael Pollan urge people to eat “mostly plants.” We’ve also seen a flood of fantastic vegan alternatives to meat, dairy products, and eggs. Today, plant-strong eating has lost its stigma, and the vegan movement has built a solid infrastructure when it comes to everything from cookbooks to restaurants to food products. Thanks to the work Henry pioneered and other activists have carried forward, it’s never been so easy to add zeroes to the number of animals you can save.
To learn more about Henry’s life and accomplishments, check out: http://www.vegan.com/henry/
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FEATURE
I used to call it "fishing" by Dan Maio
I used to trick animals onto sharpened hooks.
S'all good, just laugh it off "he'll be alright”. To tell you
Sometimes I'd use two or three just to make sure
the truth, I don't know if it survived..
they couldn't get away. The hooks would cut their mouths open, more often than you’d think, hook them
What I’ve described ‘IS’ fishing.. and It breaks my heart
somewhere on the face, even in the eyes.. I didn't do it
that I used to be involved.. This beautiful animal flicked
to eat. In no way if I didn't do it would I not survive. Like
a switch for me. I didn’t deserve a moment of its time.
millions of others, I did it for "fun."
I was an asshole. Don’t destroy someone else’s day to better your own.”
Once the animal realized what was going on, they would literally run for their lives. As hard as they could,
Something else I believe played a huge role in my
they'd try to break free. This is what made it sooo fun.
change was a snorkelling trip that same week. To this
I called it 'Fishing'. We all called it 'Fishing'. Most people I knew who did it, didn't eat what they caught, they'd call that 'Catch and Release'. I guess that made us all feel better. We were trapping animals, scaring the absolute shit out of them and in the process cutting them up real bad. Once the animal was retrieved, we'd say "Cool mate, I want a bigger one" and throw its bleeding body back where we stole it from. We were doing it for fun... and that’s pretty bad.
day, probably one of the best experiences of my life. Fish swam towards me if they wanted to. Fish swam away from me if they wanted to.. But the fish swam with me and we swam together. It was a million times better than fishing ever was. One of the weirdest situations I find myself in now is having knowledge of ‘Fishing’.. but not wanting to share it… Having all this gear but not being able to sell it. To me, its kind of like selling a young kid a knife.. To tell you
Above is a photo of myself in Perth a few years ago. I'm
the truth, I don’t really think I had a choice but to stop. I
holding an animal that can only breathe underwater,
started to feel terrible about my actions, and it made me
but it was photo time, so it had to wait. Little buddy
so uncomfortable.. Feeling that way all the time was the
fought for its life for a good few minutes and would
worst and there was only one way to stop it.
have been absolutely worn out, but look at the smile on my face! Once photo time was up, I practiced
One thing lead to another as it does, and ‘Fishing’ was
‘Catch and Release’ and threw it back. Little buddy hit
the first of many things I’ve since cut out of my life...
the rock face on the way down (Happens all the time)
and it's good.
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FEATURE
A JOURNEY TO COMPASSION by James Aspey
It wasn't long ago that I didn't care about animals at
This took me on a journey to realizing that animals
all! It doesn't get more obvious than this picture. I'm
are individuals with thoughts, feelings, emotions
holding a monkey, a broken-hearted slave, chained
and desires, just like us. I no longer wanted to be
by the neck, clearly miserable and depressed. Look
the reason for their suffering or their slaughter.
at my face. I didn't care. I didn't even notice!
When I learned that dairy, eggs and other animal products are equally cruel and unnecessary as
I was too busy enjoying the novelty of holding a
meat, I couldn't justify consuming those either, so
monkey. I was blind to their plight. So many people
I went vegan.
still live like this. I wasn't a cruel person, but my actions were unknowingly cruel. It wasn't until I stopped
My life is so much richer now that I've widened
eating meat as a 7 day experiment that I started to
my circle of compassion to embrace all animals
feel more for animals. Perhaps, this quote holds
and going vegan is one of the best things I've
some merit, "The consumption of animal products
ever done. I wish everyone would go vegan.
extinguishes the seed of great compassion."
There would be so much less cruelty, violence and suffering in this world and I believe it would make a huge positive difference to the mentality of our own species as well. I encourage you to learn more about it and give a try. Watch the documentaries Earthlings, Cowspiracy and Forks Over Knives for the ethical, environmental and health reasons to go vegan. Look up vegan recipes. There are millions of them! The world needs to change. To make that happen, we need to change. If we want peace, the first step is to stop the violence. That's what being vegan is all about. Anyone can change. I am proof of that! If I can do it, I know you can do it too!
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FEATURE
what is Philip Wollen doing now? by Andrew Kirschner, Ed.D.
If you care about animals, you've likely heard the
In a sense, every carnist is happy to consume one
name Philip Wollen. You were probably first intro-
species while finding a different species utterly
duced to the former Citibank Vice-President turned
repugnant. There are literally hundreds of species
vegan animal rights activist when you watched his
(most) people do not consume. Dogs or cats, bears
unforgettable "Animals Should be Left Off the Menu"
or bats, horses or hamsters, rosellas or rats. I simply
speech. A recipient of the prestigious Australian of
ask that they go five animals more--cows, sheep,
the Year award, Wollen works tirelessly to inspire
pigs, chickens and fish.
the public to show compassion for all animals. But where is he now and what is he doing?
Ultimately, it involves widespread education on the
Philip agreed to join VegWorld for an exclusive
consequences of carnism--cruelty, human health,
interview about his legendary animal advocacy
busted fiscal budgets and global economies,
crusade.
bankrupt companies, water wastage, greenhouse gas pollution, zoonotic diseases, dead zones, and
VegWorld (VW): Why aren't more people vegan?
a suspension of our critical faculties to conduct a rational discourse on ethics.
Philip Wollen (PW): This is a question for the ages and one that utterly perplexes vegans! To us, the
VW: What is the most effective campaign you've
consumption and use of any unwilling animal is
engaged in to increase veganism or prevent animal
incomprehensible. I prefer to ask, why is anyone a
agriculture?
carnist? The default position should be veganism-and the exception should be carnism. To a large
PW: Every project and group that I support in many
degree, we consume what we are taught to eat
countries has the objective of leading humans
whilst in our parents’ protective arms. Of course,
towards a vegan world and they do so in various
there are some vegetarians who are subsequently
ways.
seduced by peers, the media and, alas, even some misinformed doctors that eating animals is
For management purposes, each of my projects is
advisable.
located in a "silo." Kindness Kids, Kindness House,
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FEATURE
Mobile Restaurants, and Kindness Awards. A Kindness
but, if pressed, I would nominate Visakha SPCA, Sea
Farm, operated entirely by local NGOs, will produce
Shepherd, VegVic and the various Animal Liberation
fruit, nuts, vegetables, and spices and also provide
groups.
care to a number of different species of rescued animals. It will also provide information on the health,
VW: What can the animal advocacy movement
environmental, water conservation, and economic
learn from your experience as an animal advocate?
benefits of veganism. A Kindness Kids program will educate children and at the same time enlighten
PW: It would be presumptuous of me to suggest
their families on the imperative of living an ethical,
that I have anything to teach anybody. Suffice to
healthy and compassionate life. Kindness House, an
say, I have learned a great deal from other advocates
incubator for dynamic NGOs helped hundreds of
and from making my own mistakes along the way. I
energetic activists defend forests, oceans, and the
have learned to forgive failure. None of the activists
environment by providing free offices and outreach
I have met deliberately set out to fail. But some of
facilities as long as they also promoted the benefits
them lack the skills needed to manage programs,
of veganism to their membership.
lead volunteer teams or demonstrate attention to
It is difficult to choose which group most effectively
detail. Most of all, I ask them to remember that none
campaigns against the animal industrial complex
of us is as smart as all of us. And I urge them to see
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FEATURE
each other not as competitors fighting to carve out
future for farmed animals?
a slice of a donor pie. Rather, to see themselves as being fellow travelers on the Kindness Train, seeking
PW: Sans a dramatic suite of pandemics which
to bring more donors into the circle of influence. We
unleash a smorgasbord of zoonotic diseases on us,
also need to have a paradigm shift in leveraging our
I despair that I cannot see an imminent end to the
networks. If I convinced every single person that I
Animal Industrial Complex. It is unlikely that it will
meet to go vegan, I would still consider my life to have
end before the human species.
been a failure. What I really want to do is create solid
The industry will not immediately be a willing
vegan activists – preferably by bringing the brightest
participant in re-engineering towards a pro-vegan
and best non-vegans from industry, commerce and
industrial economy--unless we can show it to
the professions into the vegan movement.
be profitable, relatively painless financially and ultimately inevitable. Corporate inertia is a powerful
VW: Is the animal rights movement strategic
force. Fortunately, these are not insurmountable
enough? If not, what should we be doing
obstacles to the rational mind.
differently?
Despite overwhelming evidence of the ravages caused by the tobacco industry one in three adults
PW: I get the sense that there are many movements-
in the world still smoke.
-not all of them are focused on animal rights,
The
per se. If we were to classify the “movement”
estimates that even in this modern age there are
more generously than the typical rights/welfare
more than 20 million slaves criminally forced into
dichotomy, then I would say we have an “animal
labour bondage.
protection” movement – which is highly balkanized.
Despite the efforts of every government, faith
Of course, there are some organisations which
group, and educational institution in the world to
claim to be “strategic” but their strategies do not
end theft, abuse and violence, these crimes show
meet with universal acclaim.
no sign of abating.
Paradoxically,
the
expends
International
Labour
Organisation
a
Cruelty in the animal industrial complex is no
disproportionate amount of time, energy, money
less a crime, and yet is avidly supported by these
and groundswell support by bickering amongst its
very institutions that treat it not as a crime, but an
constituents. Unlike the Animal Industrial Complex
unavoidable factor-cost in the food supply chain.
which circles the wagons at the remotest threat of
If we can’t end crimes like violence, child labour, or
any incursion from activists, we turn on each other.
stupidity like smoking (all of which are universally
This internecine warfare is counterproductive
condemned), our chances of entirely eliminating
and the real victims are the animals we putatively
animal agriculture is a “triumph of optimism over
protect. But as Rumsfeld said “You go to war with
experience.” Nevertheless, as an interim strategy,
the army you have, not the army you wish you had.”
we can stifle the industry by re-gearing the
VW: To what degree do you believe we will be able
economic drivers--supply, demand, and profits by
to end animal agriculture? What do you see in the
making animal products as prohibitively expensive
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“movement”
UN’s
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FEATURE
as possible--say with high tax imposts and food
There is a wonderful anti “Drink and Drive”
safety controls.
commercial on Australian TV. “If you Drink and
I also urge activists to establish strategies which
Drive, you are a bloody idiot”.
make meat-eating a socially unacceptable practice.
I have a sign on my building. “If you are not a Vegan,
The anti-smoking, anti-fur and anti-circus groups
you are a bloody vandal.”
have done creditable jobs of doing so in the West. One day “meat” will be seen in the same light as
Andrew Kirschner, Ed.D. is a writer, radio show host,
an ugly mistress. One may desire her body, but will
entrepreneur, inspirational speaker, fundraiser, and
not want to be seen out with her in public. (The
event organizer for farmed animals. A volunteer
converse applies to the opposite gender).
animal rights activist since attending the historic
Nevertheless,
we
must
firmly,
politely
and
1990 March for Animals in Washington, D.C., Dr.
unrelentingly do everything we can to make
Kirschner dedicates his life to helping to make the
veganism the default condition for an ethical,
world a more compassionate place.
healthy, profitable and sustainable life. Most of all, we must be uncompromising in our vegan objective.
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FEATURE
MAN ON A MISSION by Robert Lucius
I am a man on a mission, and I can pinpoint the exact
the veterinarian. They were not a family’s beloved
instant when it all began. I was a USMC Major serving as
companions on the way to a dog park for a romp in
the Naval Attaché in Hanoi, Vietnam when the fateful
the sun. No, I knew these dogs were headed for the
moment of my transformation arrived on a bright
dinner table, and that their last journey would not be
summer morning in 2006. It was around 9:30 in the
a pleasant one. They would soon be dragged from
morning, and I was on my way to deliver a shipment of
their cage, tormented, and ultimately murdered to
excess medical supplies that had been donated by the
satisfy the demand for “thit chó” (dog meat) just as
U.S. military to a rural medical clinic located far up in
tens of millions of other dogs are slaughtered for
the northwestern corner of Vietnam, a stone’s throw
food throughout the world each year.
from the borders of Laos and China. It was towards the end of a ten-hour drive to Lai Châu Township that
My mind raced. A handful of scenarios passed through
the monotony of rice-paddies flashing by outside the
my head, most of them rationalizations designed to
window was broken by the sight of a lone motorbike
help spare me the uncomfortable admission that
heading in the same direction as my vehicle. As I turned
these dogs were going to be slaughtered and that
to glance out the window, I caught site of a wicker
I was probably their last hope. It occurred to me to
basket strapped to the back of the motorbike, just
ask my driver to beckon the motorcycle driver to
behind the driver. The basket held perhaps as many
pull over so that I could purchase their freedom,
as four or five dogs, though I couldn’t tell for sure how
but I then began to worry about whether or not I
many. All I could see was a squirming jumble of fur. For
would appear foolish to my Vietnamese colleagues,
a brief instant, my eyes met those of one of the dogs
or worse yet, seem insensitive to their cultural
and there was a moment of communion in which I felt
traditions.
her desperation, terror, and hopelessness. As a military diplomat trained as a specialist in foreign I knew where she was heading, and I also knew that
cultures and languages, I had been warned of the
she had, in her own way, sensed her impending fate.
folly of judging other cultures through the lens of
I had lived in Vietnam long enough at this point and
my own biases and expectations. The Ugly American
had grown familiar enough with the local culinary
came to mind. This classic novel by Eugene Burdick
traditions to know without a doubt that these dogs
and William J. Lederer shares a cautionary tale about
were not bound for a pet store or on their way to
how cultural myopia can undermine even the noblest
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FEATURE
of causes. I certainly didn’t want to be perceived as
including many made with beef, chicken, fish, shrimp,
a cultural imperialist, nor did I wish to offend my
and pork—all washed down with generous portions of
Vietnamese colleagues with whom I was traveling.
the local beer.
And as a citizen of a country that slaughters more than two billion animals a year to fill our bellies, who
At last we finished lunch and shook hands, resolving
was I to judge anyway?
to meet again. My team and I then proceeded to walk to our car to begin the long journey back to Hanoi
I’d like to tell you I did the right thing, the brave
—and that’s when my world changed forever. As I
thing, but my courage failed me that morning. As
moved towards the exit, I glanced towards the kitchen
I obsessed over different options, the motorcycle
to where the cooks were cleaning up and preparing
disappeared into the distance far ahead of us and
for the evening crowd. That’s when I saw a dead dog,
the last chance for those dogs disappeared with it.
skinned and splayed out on the concrete kitchen
That moment of communion was forever lost to
floor, just seconds away from being butchered. And
regret. Physical and moral courage in adversity are
like a light switch, my life flipped from darkness to
hallmarks of Marines, but I will forever recall that at
light. It was for me an ego-shattering moment not
the very moment when I was presented with a clear
unlike that experienced by Saul of Tarsus on the road
moral question, I hesitated. My heart was sick with
to Damascus some two millennia ago. The scales
shame and remorse.
fell from my eyes and I awoke. I returned to the car resolved to never to eat meat again.
My staff and I afterwards continued on to our destination, where later that morning we delivered
I’ll never know if the dog I saw murdered on the floor in
the medical equipment to the district clinic. We took
that ramshackle restaurant was the same dog whose
group photos, shook hands, and went through all
eyes met mine on that lonely road amidst sprawling
the expected formalities. Afterwards, several local
rice paddies, but it doesn’t really matter. Her eyes
officials took us to lunch to express their gratitude.
were the eyes of every animal, and her plight was that
Thit chó wasn’t on the menu, but we were treated to
of every animal who had ever been beaten, abused,
a sumptuous spread of traditional Vietnamese dishes,
exploited, injured or killed to satisfy my appetites. My choice— and make no mistake— my hesitation to act was in effect a choice to simply do nothing— cost those dogs their lives. My cowardice in a moment of crisis had led those dogs to a kitchen floor just as if I had dragged them there myself. Despite the fact that I still find the memory of that experience exceptionally painful and shameful, I now view it in every sense of the word as a “gift”—a blessing. It was a moment of awakening for which I am grateful. The haunting memory of that event, painfully seared into my consciousness, has become a limitless source
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FEATURE
of power, inspiration and motivation for me. Had it
and serve with compassion, I knew deep down that
not occurred, I am quite sure that I would be a very
something was still missing in my life, and that I had
different man than I am today.
not truly begun to make amends for my cowardice on the road to Lai Châu. I felt called to do something
I spent the last two years of my assignment in
more, but in truth I felt utterly powerless to make any
Vietnam trying to make a difference. I helped the U.S.
real difference. The vast scope of the cruelty and
Department of Defense build health clinics and schools
indifference all around me made the challenge seem
in impoverished and underserved rural communities.
almost insurmountable. I was left feeling powerless
I worked diligently to make Vietnam’s Coast Guard
against a rising tide; however, I was not yet aware that
become more effective in their response to natural
my transformation remained incomplete.
disasters, and I helped manage U.S. State Department programs that clean up unexploded ordinance (UXO)
About two months after my encounter in Lai Châu, I
remaining from the Vietnam War. I also coordinated
was standing on the balcony of my apartment in Hanoi
some of the largest sea-based humanitarian medical
getting some fresh and fretting over my perceived
assistance missions to visit Vietnam since the end of
impotence as a bussing activist and advocate. I can
the war in 1975, and in my free time I raised funds to
recall the details of that night very clearly because I
improve the quality of life for disabled leprosy patients
wrote them down in a journal, but even if I hadn’t, the
living in remote areas. Despite these efforts to live
beauty and intensity of the encounter I experienced in
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FEATURE
the darkness would be just as fresh to me right now
Peninsula, where we had first met and fallen in love
as it was that night. Through the chorus of self-doubt
as students at the Naval Postgraduate School. She
in my head, a single voice raised itself above the din. It
became a professor there, and I joined the staff of the
said simply, “If I could use Moses, surely I can use you.”
Defense Language Institute Foreign Language Center. We bought a house in Pacific Grove, adopted more
Moses, if you recall, was debilitated by self-doubt,
cats, had a child, and I eventually retired from Marine
even to the point of trying to convince God that
Corps. In 2008, we established the VegHeads of
he had picked the wrong guy to lead the Israelites
Monterey Bay as a support group in our community
out of bondage. He lamented, “Who am I that I
for others thinking about or making the transition
should go to Pharaoh, and bring the sons of Israel
to a plant-based diet. We also founded the Kairos
out of Egypt?” (Ex 3:11), and pleaded, “Please, my
Coalition, a tax-exempt, non-profit charity that delivers
Lord, I have never been eloquent…for I am slow
humane education programs and works to develop
and hesitant of speech…Please, my Lord, send
grassroots activism in Vietnam. We’ve also sponsored
anyone you decide to send!” (Ex 4:10-13). The Old
spay neuter programs, and helped host Vietnam’s first
Testament prophet Jeremiah likewise sought to
animal protection conferences.
avoid his calling. God had to reassure him that he was in fact precisely the right person for the mission
These days, I’m blessed to work as the Asia Pacific
for which he had been appointed, “‘To whomever
program manager for Humane Society Internation-
I send you, you shall go; whatever I command
al’s farm animal department. It’s a job that not only
you, you shall speak. Have no fear before them,
allows me to help advance the cause of animal pro-
because I am with you to deliver you’…Then the
tection in Vietnam and throughout the entire region.
Lord extended his hand and touched my mouth,
I get to work directly with government institutions,
saying, See, I place my words in your mouth!”
non-governmental organizations, and multinational
(Jer 1:4-8)
corporations to promote laws and policies that directly address animal cruelty, and I have the thrill of
I am no “Moses” or “Jeremiah”, nor do I claim special
helping build the capacity of partner grassroots or-
providence, but I realized that night that just as Moses
ganizations in each of the countries where I work.
had been spiritually equipped to lead his fellow
Some of my favorite work involves the promotion
Israelites out Egypt, and Jeremiah had been fortified
of plant-based eating through HSI’s country-spe-
for the prophetic tasks appointed to him, I too had
cific campaigns, including Green Monday Vietnam
been graced with certain strengths, talents, and skills,
(www.greenmonday.vn) and Green Monday South
and I too had been afforded experiences that gave me
Africa (www.greenmonday.co.za).
certain unique perspectives and insights. I was meant to rely upon these faculties to carry out the work for
When I look back upon who I was before that
which I had been appointed. Although I hadn’t realized
summer morning more than a decade ago, I see
it, my whole life had been but a preparation for the
an almost unrecognizable man. I was challenged
trajectory that my life was now taking.
by circumstances to look into my soul and take the measure of my humanity. It changed me in ways
In August 2008, my wife and I returned to the Monterey
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that have forever scarred me, and yet it also opened
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FEATURE
my heart and mind in ways that have given my life
themselves. And now the abundance of life she has
a clearer sense of meaning and purpose than I have
in Christ from the Father flows over into them…it is
ever known. The twin crucibles of crisis and calling
like when you throw a stone into a pool, and the
have made me into a new creation, and I’ve been
concentric waves spread out further and further.
blessed with a second chance to not only be a voice
Who knows where it will end? Redeemed humanity
of compassion in the world, but also to work alongside
is still young; it has hardly come to its full strength.
those spirited, committed warriors of compassion
But already there is joy enough in the little finger of a
fighting for change in their own countries. I have
great saint such as yonder lady to waken all the dead
witnessed the fruits of their labors everywhere I go. It is both a humbling and inspiring journey to walk among such heroes. In one of my favorite Novels, C.S. Lewis’ The Great Divorce, there is a passage that has given me endless peace over the years. The reader is given a glimpse of heaven and of the spirit form of a woman surrounded
things of the universe into life.” It is an article faith to me that animals have souls. I’m comforted in my belief that everything will at last be set right in the world, and that I will see those dogs again someday—and when I do, I will ask their forgiveness. And, as anyone who has ever truly known a dog knows very well, they will undoubtedly give it freely and without hesitation. Until that day comes,
by the forms of men, women, and animals dancing
however, I will continue to work out my redemption. I
and leaping with joy. The tale’s protagonist is
can no longer save those dogs, but there are billions of
perplexed by the presence of so many animals in
other dogs, cats, pigs, cows, chickens, horses, sheep
heaven and asks his guide why they are there as well.
and other non-human animals waiting for relief, for
His guide responds, “Every beast and bird that came
rescue, and for salvation. It is more than enough for a
near her had its place in her love. In her they became
lifetime’s work.
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feeding families / saving animals A Well-Fed World is a Washington, DC-based hunger relief and animal protection organization chipping away at two of the 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
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48
THINGS WE LOVE
Amanda Smith loves
Truth Belts… Truth Belts founder, Renia Pruchnicki wanted to prove that fashion doesn’t have to be cruel to be cool and that it is possible to be both stylish and ethical. She has definitely succeeded on both counts by creating a line of high-quality vegan belts and accessories (such as suspenders and wallets) for women, men and kids. Our home closets currently house the Smith, the Savoy and the Dyad from her belt collection. I am sure there will be more to follow. We’ve already got our eye on some items for future acquisition. You can check out all of their styles HERE.
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THINGS WE LOVE
Robin Tierney Loves
VICIA: This Vegan Energy Bar Will Rock Your Workout Review and photo by Robin Tierney Hail, VICIA! The name of these healthy-meetsdelicious energy bars was inspired by Julius Caesar’s epic quote: "Veni, Vedi, Vici" -- Roman for “I came, I saw, I conquered.” Founder Nathan Flood wants his new creation to inspire people to pursue "the act of conquering," whether their goals are athletic, business, personal or simply vanquishing hunger. Nathan is an ultramarathoner based in Lodi, a California town near Sacramento that has a huge farm-to-table ethic. He wanted to use regionally sourced organic ingredients to create the ideal fuel athletic training and competition. He adopted a vegan diet 7 years ago after reading “The China Study.” With daily training that often includes 13 to 30 mile runs, Bikram yoga, longdistance cycling and tough Crossfit training, optimal nutrition was vital to keep Nathan and his VICIA cofounder Jeremiah Patterson fueled properly.
VegWorld Magazine
After a couple of years making batches of VICIA Almond Noir bars by hand and selling them at farmers markets, demand outpaced supply. So Nathan found “a place with integrity” to help ramp up production -- enabling the bars to reach a wide, and nationwide, audience. I met Nathan at the Towne House Restaurant at Wine & Roses (http://winerose.com), a lovely resort in Lodi (http://visitlodi.com) while I fueled up on fresh sauteed veggies before my own workout. Dates are nature’s candy as well as a tremendous energy food, so you’ll find dates among the carefully curated all-natural, raw, vegan, gluten-free and organic ingredients in VICIA (pronounced veec-a) bars. In addition to Almond Noir, new flavors include chocolate, coconut and coffee. For more info, visit http://viciaenergybar.com
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FASHION WITH COMPASSION SPOTLIGHT ON WILBY by Erin Goldmeier
L
ondon, England reigns as the most fashionable city in the world. From Bond and Oxford Streets to the eclectic shops on Portobello Road, many industry
insiders are inspired by the capital city’s street fashion. Founded in the posh Chelsea district of London, the relatively new Wilby vegan bag company has challenged the borough’s reputation as being uber expensive; in fact, affordability has been a key to the company’s success. It has also created the vegan fashionista’s dream; aesthetically-pleasing and stylish crossbody bags, weekenders and clutches that appear high-priced, but are guaranteed to not empty your bank account. In 2013 the founders of the UK-based company goal was, and still is, to create a fashion brand that is both ethical and fashionable. They also wanted the consumer to feel they are helping the environment in some way with every purchase. They use organic and eco-friendly materials such as cotton, hemp recyclable cloth and cork, and all bags sold by Wilby are vegan-approved by PETA. The six collections Wilby currently offers have a classic British look and are relevant for any season. The collections include the Bailey Satchels, Tone-Time Collection, Drayton Collection, Country Collection, She Collection and the Primrose Hill Set Collection. VegWorld Magazine
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FASHION WITH COMPASSION
All collections offer perfect party-ready clutches, smart bags for days at the office look and oversized bags for weekend getaways. Colors range from citrus yellow, neon blue and leopard print to classic black, beige and navy. Jewelry and interior designer (and ex-wife of Rockstar Noel Gallagher) Meg Mathews teamed with Wilby to design the Primrose Hill Set Collection and said,” I love fashion almost as much as I love helping animals, and the line I created with Wilby has allowed me to combine two of my greatest passions.” “I am proud to create eco-friendly handbags that will allow shoppers to find a chic new look without harming a single cow, sheep or any other animal.” To order, visit Wilby’s Web site at wilbyclutch.com. The company offers free shipping in the United Kingdom, and ships worldwide. ________________ Erin Goldmeier is a freelance writer whose work has appeared in Radar Online, VegNews magazine, PETA Prime, The Virgin Atlantic Airways Blog, Southwest Virginia Living magazine, Convention South magazine, Smart Meetings magazine and others.
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FASHION WITH COMPASSION
ÉCLAIR NATURALS by Erin Goldmeier
I
t’s not uncommon for body care companies to label products with complex-sounding scientific terms, leaving shoppers sometimes confused and
frustrated. Many consumers end up tossing products in their shopping cart without giving ingredients such as phenoxyethanol and phthalates much thought. But behind the convoluted terms and many of the beautifully packaged products that line department store counters and drugstore shelves are ugly truths: animal-derived ingredients of tallow, lanolin and carmine, to name a few. Fortunately, we have seen an increase in naturallyderived body care products that are vegan and free of harmful chemicals. Éclair Naturals is one such company that offers deliciously aromatic soaps, lotions, body butters and more. They are budgetfriendly, suitable for all skin types and will leave you feeling relaxed and refreshed all day long. deodorants and lip balms are coming soon!) Choose In 2013 Éclair Naturals set out to develop a line of vegan
from a variety of heavenly scents including Grapefruit,
body care products sans GMOs, parabens, petroleum,
Mango, French Lavender, Creamy Coconut, Vanilla &
synthetic colors and fragrances. The company drew
Sweet Orange, and Shea Butter & Oatmeal.
the attention of Hollywood actress Jennifer Esposito and she became a partner in the venture because she
To order online or to find a retailer, go to Éclair Naturals
“shares the same vision of bringing the highest quality
Web site at eclairnaturals.com.
allergen-free body care products to everyone.” Erin Goldmeier is a freelance writer whose work has Éclair’s products are also gluten-free, soy-free and cruelty-
appeared in Radar Online, VegNews magazine, PETA
free. The line currently offers shower gels, handcrafted
Prime, The Virgin Atlantic Airways Blog, Southwest
soaps, body scrubs, bath salts, body butters, lotions,
Virginia Living magazine, Convention South magazine,
shampoos, conditioners and styling gels (body oils,
Smart Meetings magazine and others.
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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TRUE by Sharon McRae
I
f you’re like me and you spend occasional long days on your feet (mine are usually in the kitchen),
you know how relaxing a bit of foot pampering can be. I was thrilled when I recently came across “Mint Your Feet” by Kosmatology. This delicious peppermint duo includes Mint Your Feet Mineral Salt Foot Scrub and Mint Your Feet Foot Balm to leave your feet feeling refreshed and pampered. They’re made with all natural ingredients, most of them organic, and of course, they both include peppermint essential oil to wake up your senses and make you feel like you’re walking on air again. After scrubbing in the shower or bath with the salt scrub, rubbing in the foot balm and feeling the soothing tingle is nothing short of heavenly. Slipping on a pair of comfy socks after this treatment always leaves me
feeling
completely
rejuvenated.
This would also be a fantastic gift for anyone who spends long hours on their feet or enjoys a bit pampering now
and
then….and
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who
doesn’t?
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TRUE BEAUTY
Black eyeliner is a staple in my makeup case, and I use it even on minimal makeup days to help to look more awake. I’ve been searching for a formula that really stays in place without fading or smudging, which most pencils tend to do, or flaking, like mineral powders sometimes can. I’ve found my new best friend in Noir Crème Eye Shadow by Au Naturale. I was skeptical at first, because cream shadows do tend to smear quite a bit, but I’ve had success with so many other products from this company that I decided to give it a shot. And I’m so glad I did! It’s easy to apply and glides right on with a small angled eyeliner brush. I If you’re a traveler or you have limited space at home, it can
apply both under and over my top lashes for a tight line. I do apply a bit of setting powder
be helpful to find multi- purpose
under my eyes, but not enough to accentuate fine
products that will save you space in the suitcase or
lines (I try to ignore them but I know they’re there),
the medicine cabinet. Meow Meow Tweet’s Face
and so far, I have to say that this product is a stellar
& Body Cream fits the bill. This luxurious cream is
performer!
made from all organic plant-based butters and oils, with no added scent….so it won’t irritate even the most sensitive skin. Tamanu, rosehip, and pumpkin seed oils help with dryness, itchiness, and fine lines, and the cream penetrates quickly without clogging pores. It’s fabulous as a body butter straight out of the shower, and a little goes a long way on the face to replenish moisture, much needed during this colder time of year. It also works well as a rich hand cream that you can apply at night. It’s packaged in a small glass jar, which won’t take up much room in your beauty case. Another fabulous Meow Meow Tweet product to try is the Repair Balm, which is especially perfect for those dry, cracked hands and lips.
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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EAT THE WORLD
RAW EATERY AND MARKET A DINING DELIGHT IN CALGARY, ALBERTA by Michael Taylor
A
new casual restaurant has opened in Calgary and it is most certainly worth the visit. Raw Eatery and Market (REM), opened for business in the summer of 2016 and has been growing in popularity ever since. Located in the trendy Kensington Village neighborhood, REM offers a unique take on vegan cuisine. Funded originally from a Kickstarter campaign, this restaurant is slowly growing to be a favorite of the local veg friendly patrons While their name says “raw” most of REM’s items are made from a mix of raw and cooked ingredients. For example, eating raw quinoa would be a challenge so obviously this would
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EAT THE WORLD
be cooked, however mixed in their “Broken Burrito” bowl with many raw ingredients makes a delicious combination. My favorite was “The Linguine”. Again, a combination of mostly raw ingredients including a brazil nut mozzarella and chick pea meatballs. Breakfast is served all day with 3 options to choose from. A mostly raw oatmeal bowl, an Indian tofu scramble, and their unique version of French toast. Next time in I will have to order all 3! Their standard menu consists of 4 entrees and 3 salads which can be ordered in half or full size. The “Kale Mary” was my favorite salad. Good portion size and plenty of flavor with a unique take on a “cheesy” dressing. I have never been to a vegan restaurant with a kombucha bar, but REM has one with 2 flavors. Coffee and a variety of teas also. REM’s proprietors, Megan Pope and Ali Magee, opened with a singular mission in mind. “To impact our community to live a plant centered lifestyle”. Most of their ingredients are sourced locally and menu changes to reflect what plants may be “in VegWorld Magazine
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EAT THE WORLD
season�. They also are involved in vegan outreach programs showing mindful veganism movies, “how to� classes and even workshops on yoga. As their name implies, they also have a small market which sells packages goods, again mainly source locally from the Calgary community. Reservations not needed nor taken, plenty of seating and inexpensive metered parking is on the street. Open 7 days from 8:00 AM to 8:00 PM.
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 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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FRESH FINDS
VEGWORLD’S
TOP THREE
NEW YEAR’S
RESOLUTION BOOK PICKS
A
s clichéd as we may all find it to be, New Years is, indeed, a time for starting fresh and making resolutions. There’s something stimulating about flipping the calendar page of the very last day of the very last month of the year and beginning anew. It makes us want to try harder and be better. In a society dominated by the Standard American Diet and all its accompanying ills, the number one resolution of most people is to take better care of themselves and get fitter, stronger and healthier.
the hand and leading you through the ins and outs of your new lifestyle to tough-talking doctors who are going to tell it like it is and keep you inspired to remain on the path to good health, these selections have it all.
Well, if that’s your New Year’s resolution too, you have come to the right place! The following three books are the trifecta of plant-based starter kits for the aspiring vegan newbie. If you were to do no other research and buy no other books throughout your long and, hopefully, successful plant-based journey, these books, alone, would provide you with all of the information you would ever need. From in-depth peer-reviewed scientific research to taking you by
So, get out your Kindles or clear off a part of your bookshelves and stock up on the best of the best of these plant-based reading recommendations. We hope you will enjoy our 2017 selections and that they will lead you, as they have so many others, to turn your resolutions into reality.
VegWorld Magazine
We are fortunate to have innumerable resources at our fingertips to help us on our journeys towards health, so this was a tough choice. But we think that the combination of these books will provide you with a theoretical, pragmatic, and motivating education
From all of us at VegWorld, have a Happy and, above all, HEALTHY New Year!
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FRESH FINDS
THE PLANT-BASED JOURNEY
A STEP-BY-STEP GUIDE FOR TRANSITIONING TO A HEALTHY LIFESTYLE AND ACHIEVING YOUR IDEAL WEIGHT
W
e all want to be healthier. Plant-based living is an attractive option for many people who have made the connection between their Standard American Diet (SAD) and a host of chronic health issues they are suffering. It's not that people don't know that they are consuming too much meat, dairy, eggs, butter, fish and rich, heavy foods - it's just that, after a lifetime of unhealthy eating habits - such a monumental change is inconceivable to them. Enter Lani Muelrath. Teacher, lifestyle coach, behavioral change specialist....Lani's like a knowledgeable big sister who takes you by the hand and guides you gently, but with a firm hand, through the potential minefields of what might be a completely different food landscape than you are used to. She knows the journey well and reassures us by starting us off with her own personal story. As we become familiar with her encouraging, engaging, and reassuring tone, it becomes easier to imagine making such a transition for ourselves with Lani as our coach and educator. And educate us, she does. She takes us through the hows, the wheres and the whys with calm, confident precision. She advises us every step of the way with pragmatic advice (what tools do you need in your kitchen), making sure we are prepared in social situations, knowing how to deal with family and friends, and offering us different transitioning models and options for setting the pace in a way
VegWorld Magazine
that makes sense to each of us individually. She shares the research about the impact our diet has on our health and our environment. And, of course, there are the recipes - a treasure trove of healthy and easy to prepare meals that will take the guesswork out of the predictable "What am I supposed to eat?" stumbling blocks for the plant-based novice. Lani has also included some of her recipe "templates" Savory Vegetables, Plant-Burgers for starters - brilliant in design for the lazy cook or those just starting out. Ultimately, the effectiveness of this book lies in its no-nonsense pragmatic approach. Lani understands the pitfalls of lifestyle change and skillfully equips us
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FRESH FINDS
to cope with some of the inevitable challenges that will occur. As you read through The Plant-Based Journey, what once may have seemed so out of reach becomes understandable and accessible. She makes it doable and that is what the newbie plantbased eater and those who are plant-based curious need most of all. Real advice. Real recipes. Real preparation. Real ways to do this successfully. We can talk theory forever - but with The Plant-Based Journey, Lani Muelrath lays out an achievable, stepby-step, realistic road map for health. It's the kind of detailed instruction to lifestyle change that has been sorely missing in the plant-based community up until now. We want it, but how? We know we need it, but what are we supposed to do? It's something we've been planning on pursuing, but where do we begin?
VegWorld Magazine
The answers are here, broken down into organized and manageable steps. The Plant-Based Journey can help anyone who sincerely wants and needs this change in their life to find the best path for themselves. Health is within reach because the road has already been traveled. The barriers to success have been cleared in advance. It's a highly recommended book to a rich and rewarding way of life. Lifestyle change is no easy feat. We all need help finding our way, especially in the beginning. Let Lani be your guide.
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FRESH FINDS
THE HEALTHIEST DIET ON THE PLANET WHY THE FOODS YOU LOVE-PIZZA, PANCAKES, POTATOES, PASTA, AND MORE-ARE THE SOLUTION TO PREVENTING DISEASE AND LOOKING AND FEELING YOUR BEST
W
ant the truth?
Well, for the hundreds of thousands of fans of Dr. John McDougall’s plain-spoken, forthright style, his latest book will not disappoint. In “The Healthiest Diet on the Planet,” Dr. McDougall continues his lifelong mission of making the public aware of the scientifically-proven benefits of a high complex carb diet. “By nature,” writes Dr. McDougall,
“we are designed to enjoy and thrive on starches.” Adapting this program is the ideal solution to get you in the best shape of your life, while making sure your appetite is satiated and you get all the necessary nutrients you need to thrive. Once again, drawing on the lessons of history, Dr. McDougall demonstrates how successful societies around the globe have flourished on diets rich in rice, corn, beans, potatoes, whole grains, legumes and other root vegetables. Along with greens and fruit, this is nutrient-dense program which provides food that can keep us happy and healthy for life. Along with his seminal work, “The Starch Solution,” this book is a must-have for anyone starting out on a plant-based diet and wondering how they will ever be able to maintain such a program for life. In it, you will find Dr. McDougall’s simple, understandable “Red-Light, Green Light” guide to what we should and shouldn’t eat and a lush photo library of Mary McDougall’s tantalizing 100% oil-free recipes. These accessible guidelines and delicious, easy-to-prepare meals can launch even the most reticent whole food newbie onto an exciting and satisfying journey back to health. And, of course, as ever, you will get to hear from the one and only, nationally-renowned Dr. McDougall – who will tell it like it is and make sure that you get the truth, the whole truth and nothing but the truth. Let Dr. McDougall help you!
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FRESH FINDS
HOW NOT TO DIE
DISCOVER THE FOODS SCIENTIFICALLY PROVEN TO PREVENT AND REVERSE DISEASE
“H
ow Not to Die” is, to date, Dr. Michael Greger’s magnum opus – a great achievement for the physician who gave us the popular NutritionFacts.org website, helping to bring much-needed information about the benefits of a plant-based to a chronically ill population. This is not a book to be absorbed in one sitting. Although eminently readable and enjoyable, this work is more like an all-in-one reference library, providing a vast body of scientific proof on the
giving you solid scientific ammunition against those “helpful” friends and family members who may argue against your plant-based choices. Detailed, entertaining and jam-packed with everything you will need to understand why this lifestyle is so vital to your well-being, Dr. Greger’s book will be your perennial guide for many happy, healthy years to come.
demonstrable benefits of plant-based eating to the reader. Meticulously-researched and annotated, How Not to Die is an encyclopedia of knowledge that can be referred to over and over again for support and information. The first fifteen chapters present the most common chronic conditions we, as a society, typically die from as a result of our reliance on the Standard American Diets (SAD). Each condition is then methodically examined with an eye towards showing how and why plant-based diets can effectively reverse these diseases – thus helping all of us to literally not have to die from these all too common and, in so many cases, avoidable illnesses. If you are just starting out on a no oil, plant-based lifestyle, please clear out some space on your bookshelves for this wonderfully informative - and surprisingly funny - look at how to combat our top killers with nutrition. It is one you will refer to for many years for your own information, not to mention
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NUTRITION AND THRIVING
Amazing Transformation
making Health My Hobby by AMY JOY SUBEN
before
My name is Amy and I am in Recovery from S.A.D. - the Standard American Diet, also known as the D.A.D. - Deadly American Diet. This past November I turned 60 years young and have been eating Whole Food Plant Based since the beginning of 2011. This means I am gratefully going into my 7th Year of Plant Based eating.
VegWorld Magazine
after
I come from a family of overeaters. Both parents were overeaters and the norm in our house was bagels with gobs of melted cheese, eggs, steak, and a few canned vegetables. My mother was a chronic dieter and ‘offered’ me this approach to controlling my weight. I was only in the 7th grade when I was taken to my first Weight Watchers meeting. And so it began.
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NUTRITION AND THRIVING
I spent A LOT of energy focusing on weight and spent many years in and out of various anonymous self-help groups where we tried to manage eating and weight. I had success and failure. My family medical history (note I did not say family genes) is quite severe. My father was overweight and had Type II diabetes, two coronaries and died from an abdominal aortic aneurism. My mother was overweight, had high blood pressure died at age 54 from a massive cardiac ‘event’. Because both parents had severe heart disease, I had a cardiologist who I saw every few years for preventive care. The regular tests allowed us to believe that I was dodging the Heart Disease diagnosis. In 2011, I was going for a routine pre-op appointment before a colonoscopy. It was suppose to be a N.B.D. (no Big Deal) appointment but my routine EKG had surprisingly changed. Now, this might not seem really alarming as an EKG can change for many reasons. But for me it was extremely alarming! Here I was age 54, the same exact age that my mother was when she died from that heart attack. Being told my EKG changed, freaked me out! The next day I went to my cardiologist and it was confirmed that my EKG had indeed changed, but my heart ‘appeared’ healthy. I proceeded with my colonoscopy. On the day that I was informed that my EKG had changed, we immediately changed our way of eating. My dear husband jumped in with me and we went to the Cleveland Clinic where we participated in a one-day Prevent and Reverse Heart Disease Program with Dr. Esselstyn. This may seem like a dramatic choice considering I did not have a cardiac event (yet) but I was frightened and serious about being the healthiest I could be. I had actually attempted to be ‘vegan’ a few times earlier in my life but had fallen off the wagon. This time I had a deeper motivation. I did not want to die young like my mother and I did not want to miss out on this wonderful stage of life. I am happily married and have two amazing adult children. I lost a bunch of weight immediately in those first 6 months. All my ‘numbers’ improved and are excellent and that’s going by the guidelines of Drs. McDougall, Greger and Esselstyn It has not been a per-
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NUTRITION AND THRIVING
fect process for me. A few years ago we moved to
By eating Whole Food Plant Based with barely any
Asheville, land of many vegan friendly restaurants. I
oil and very little salt and sugar I am able to stay
got triggered with all the choices and started eating
away from activating the desire to overeat. I am
too many vegan foods that were overloaded with
grateful to be at an appropriate weight and to have
white flour, oil, salt and sugar. I do know that I am
excellent lab results. My EKG went back to the origi-
sensitive to those addictive substances. I can ‘get
nal baseline. I mostly power walk but also run a bit
away’ with some for sometime but it’s a slippery and
and can do 5k and 8k races. There was a time when
dangerous slope.
I was on blood pressure and cholesterol lowering medication, but the only pill I currently take is my
I re-sparked my WHOLE FOOD PLANT BASED life-
thyroid medication. I am excited about this lifestyle
style by seeking additional information and guidance
and grateful to be informed. I tune out any naysay-
from many heroes including Dr. Alan Goldhamer, Dr.
ers and refuel my motivation with daily connection
Caldwell Esselstyn, Dr. McDougall, Dr. Neal Barnard,
to others eating and living this way.
Dr. Michael Klapper and so many others. I have gone on retreats and conferences. I read their books. I lis-
If I can do it, you can do it. Make Health Your Hobby!
ten to lectures and podcasts and participate in the
May we all be healthy and happy!
McDougall and Esselstyn groups on Facebook!
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NUTRITION AND THRIVING
Amazing Transformation
From 371 to 148 by KARLA FREEZE
before
I
was either considered overweight or actually overweight, since elementary school. My mother had me on my first diet in fifth grade and back then they had girls “chubby” clothes. My mom has always been weight obsessed. I was unhappy a lot of my life and ate (as many people do) to fill the void. Lots of things in my life led to low self-esteem. Despite the weight, I was pretty healthy. I was put on
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after
thyroid medicine in 6th grade but I think my mom had heard it would help with weight loss, so she asked the doctor to prescribe it. Fast forward many, many years. The day I was diagnosed with type 2 diabetes, is the day I changed my eating. I didn’t want to be sick. That was the turning point and that was January of 2008. I was 371 lbs.
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NUTRITION AND THRIVING
At that point, I did what the dietitians and the nutritionists told me to do: no carbs, no sugar, lots of protein! I ate a standard American diet "diet." Full of chicken, cottage cheese and deprivation! The year before I had been diagnosed with sleep apnea. Over the next few years, I did lose a lot of weight but then started to gain back because “diets” are not sustainable, of course. I was still pricking my finger twice daily, on meds for the diabetes, meds for high cholesterol, anti-anxiety meds, meds for psoriasis and being treated for gum disease and plantar fasciitis.
of those was before I found plant-based eating. I was vegan for a year before I found my whole foods plant-based no oil, plan (called Protective Diet) I also eat no sugar, no nuts, no dried fruit, no food additives. I have reversed all my disease and ailments including the type 2 diabetes, high cholesterol, psoriasis, anxiety, plantar fasciitis, gum disease with antibiotic treatments, sleep apnea (no more CPAP). I have more energy than I've had in over 40 years, I weigh less than I have weighed in over 40 years.
The next turning point….. My mom was diagnosed and declining from Alzheimer's and I'd already had 3 relatives pass away that had it. I started researching prevention of that horrible disease. I researched scientific studies, medical articles, watched documentaries, read testimonials, for several months. That's when I found the benefits plant based eating. I have not consumed any animal products since the Christmas present I gave myself on December 25th 2012, the day after watching the documentary “Forks Over Knives.”
I did not exercise religiously; I went to “Curves” for several years. But, as I got healthier, I wanted to move my body more. I do yoga 3-5 times a week, I do some running and some walking. I take some dance classes! So many side effects that were a surprise to me! And it's such a simple concept that so many find overwhelming. It's merely a choice. Every single bite. Choose health. Choose yourself. It's not hard! What you will gain is perhaps unfathomable. At 371 pounds, I would never have imagined the life that I live today.
Every day I'm eating for my health and well-being! What I have gotten in return is my life back! Total weight loss as of this week is 223 pounds and 93
Happiness! Joy! Peace! Energy! I sincerely LOVE my life. Every single day. All due to eating amazing life changing plants.
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NUTRITION AND THRIVING
Amazing Transformation
IT'S NEVER TOO LATE FOR HEALTH by CARLE KLUPT
before
Seven years ago, I lost my wife to breast cancer after 49 years of marriage. Besides being a 71-yearold grieving widower, I was overweight and on medications for high blood pressure, high cholesterol, and depression. I also suffered from gout, chronic headaches, back pain, and GERD (reflux). I assumed that all these things were just a part of getting older. Shortly after my wife died, I started to feel like my memory was also going. I talked to my daughter Sharon about my memory loss, and she told me she’d look into it. She’s a
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after
health coach and, at that time, attended classes at Physicians Committee for Responsible Medicine (PCRM). She asked PCRM’s President, Dr. Neal Barnard (who wrote Power Foods for the Brain), what I should do. He told her that many common medications can cause memory loss, and then he proceeded to list all the ones that I was taking! He told her to encourage me to change my diet. That was easier said than done. I’m a little stubborn (in my daughter’s view, perhaps more stubborn than anyone else on the planet) and didn’t believe in
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NUTRITION AND THRIVING
her plant-based coaching and teachings. I felt the studies were too small and didn’t want to hear her dietary advice. At my next doctor’s appointment, my doctor asked Sharon if she had any concerns about my health. Of course she did. She told him she thought I ate too much red meat. My doctor actually agreed and told me it could be affecting my health. As we walked out of the doctor’s office, I told my daughter I would make her a bet. I told her I would give up red meat for three weeks and then go back to the doctor. If the good doc didn’t see any changes, she’d drive me to Burger King, buy me a Whopper, and watch me eat it! Sharon was excited, confident that she’d win the bet. I was just as confident that I’d be the “winner.” Three weeks later, I walked into the doctor’s office confident that I had won the bet. I didn’t feel any different. In the office, my doctor looked at my blood work and asked me what I had been doing differently. I didn’t want to admit it, so I replied, “Nothing.” He told me he didn’t believe me and kept asking me what changes I had made. Finally I asked him why. He told me my blood pressure, blood sugar, and cholesterol were all down significantly, and that I had also lost weight. I was floored. We walked out of the waiting room where Sharon
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sat bursting with anticipation, and my doctor went over to her and gave her a high five. He said, “I don’t know what you’re doing with your dad, but whatever it is, keep doing it!” She was thrilled. I wasn’t too happy at first, but I couldn’t deny how much my numbers had improved after just a few weeks. Even I had to admit it was pretty remarkable. Sharon eventually got me to give up poultry, dairy, and almost all seafood. That’s no small feat for a 70-plus-year-old Jewish man! I also kicked my soda and heavy salt habit—I used to salt everything liberally before tasting it. I’m now off my statins (my cholesterol is now lower than when I was on it), blood pressure medication, and my antidepressant. I also no longer suffer with gout, chronic headaches and back pain, and GERD. I’m a kidney cancer survivor with one remaining kidney (I smoked for years), and at one of my recent appointments, my kidney doctor was amazed because the function in my remaining kidney had improved. That is very atypical; function in these cases usually gradually decreases over time. I’m now a full convert to the belief that food is powerful and can be healing. I work six days a week as a hardware store manager, my memory is back, and I feel like I’m reverse-aging. It just goes to show that you are never too old to change.
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NUTRITION AND THRIVING
ALL THINGS CRUCIFEROUS by Lori Donica Barber
B
roccoli, and cabbage and cauliflower, oh my! These cruciferous vegetables, so named because the four petals of
their flower that come together to form the shape of a cross, pack a powerful protective punch when it comes to some of our most dread diseases of today! According to Dr. Joel Fuhrman, M.D. “cruciferous vegetables contain phytochemicals that have unique abilities to modify human hormones, detoxify compounds, and prevent toxic compounds from binding to human DNA, preventing toxins from causing DNA damage that could lead to cancer.” That’s a pretty impressive resume for a humble head of cabbage! The list of cruciferous veggies, of course, is longer than just broccoli, cauliflower and cabbage. Mustard greens, turnips and rutabaga are also among the cruciferous cancer-cell killers. For a full list of all things cruciferous, as well as other diseases they help prevent, check out THIS article by Dr. Linda Carney, M.D.
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 plantbased eating with her husband and two sons who have indulged her obsession and embraced this lifestyle wholeheartedly.
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SOUP IS ALWAYS ON Soup is one of mankind’s most ancient and revered foods. It has sustained us for centuries and enabled us to easily incorporate a variety of healthy foods into our diets. The hallmarks of soup are its versatility and creativity, features which chefs all across the world can appreciate. Soup is widely considered a hot food, although it can also be served cold, or even raw, as Natalie Norman’s and Steve Prussak’s selections this month illustrate. If prepared correctly, soup can be one of the healthiest foods to eat, assisting not only in weight loss, but also as an effective cancer fighting formula. Many renowned plantbased doctors will tell you that a well-made soup will definitely keep them away!
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5
Ingredient
Butternut Squash Soup by Shoshana Chaim
Butternut squash soup has never been easy for me. The first time I made it back in my newlywed days, I didn’t cook it long enough…Bleh. Later in life, it would come out more like baby food rather than soup. I really wanted an EASY butternut squash soup with minimal ingredients that didn’t take hours to make because of multiple steps. It had to be without oil so that I felt good about recommending it to others and serving it to guests. Finally, this soup had arrived in my pot! The best part of this soup is that it is quite tasty on it’s own and you can change it up with your toppings.
ingredients • 1 butternut squash, cubed small
method 1. Place chopped squash, onion and garlic into a hot pot.
• 1 onion, diced
2. Watch and stir occasionally for about 10 minutes.
• 2 cloves garlic, crushed and chopped
3. If you need to, use a bit of water so it doesn’t burn (but I have never needed to).
• 4 cups of vegetable broth • Salt and pepper to taste
4. Add broth and let it simmer for about 25-30 minutes until squash is soft.
Optional toppings:
5. Blend with an immersion blender.
• Grated ginger, cinnamon, chives, parsley or whatever you’re in the mood for. VegWorld Magazine
6. Top off with whatever you’re in the mood for! 7. Bon appetit! Issue 38 - January/February 2017 |
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THE JUICE
GURU by Steve Prussack
The Best Raw Soup Ever
Watch as Steve and a special guest whip up a raw mushroom soup in Tribest’s newest culinary device, the Sousvant.
About the Author
Steve Prussack is the bestselling author of “Juice Guru: Transform Your Life by Adding One Juice a Day” (Robert Rose) and “The Complete Idiot’s Guide to Juice Fasting” (Penguin Books). His mission is to show you how to get the “juice” back into your life… so you can gain more energy, become naturally lean and beautiful (on the inside and out).
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by Amy Johnson
Creamy, Garlicky White Bean Soup by Tara Binder
There’s nothing better than a delicious, healthy and satiating bowl of soup in the cool winter months. While beans and greens are an essential part of my daily meals, this soup has a generous serving of both along with an abundance of fresh vegetables and garlic.
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CREAMY, GARLICKY WHITE BEAN SOUP
ingredients • 2 Tablespoons water for sautéeing
• 3 ½ cups vegetable broth
• 1 onion, diced
• 2 bay leaves
• 2 carrots, chopped into larger bite size pieces
• 3 cups of cooked small white beans (approx 2 cans)
• 2 potatoes, chopped into larger bite size pieces • 2 stalks of celery chopped into larger bite size pieces • 1/2 teaspoon ground cumin • 1 whole bulb garlic, pressed (not one clove, the whole bulb!)
• 1 teaspoon salt • 1/8 teaspoon pepper • 2 teaspoons freshly squeezed lemon juice • 1 cup of fresh spinach chopped
Method 1. Heat the 2 Tablespoons of water in a soup pot over medium heat. 2. Add your chopped onion and saute for about 5 minutes, adding more water as needed.
8. Add the cooked beans and stir. 9. Once hot, remove from heat and add your salt, pepper and freshly squeezed lemon juice. 10. Remove the bay leaves.
3. Add your chopped carrots, potato and celery and saute for 1 minute.
11. Using a slotted spoon remove 2 cups of the veggies/beans and place in a separate bowl.
4. Add your cumin and stir to incorporate. 12. Blend the remaining soup in a high speed blender. 5. Add your pressed garlic, cook for 30 seconds and add the vegetable broth.
13. Add the pureed soup back to the soup pot together with the unblended beans/veggies. Stir.
6. Add your two bay leaves. 7. Bring it to a boil and then reduce heat to a simmer, cover and cook for 15-20 minutes until the vegetables are fork tender.
14. Add your chopped spinach and allow a couple minutes for it to wilt. 15. Serve!
About the Chef:
Tara Binder is passionate about showing omnivores that vegan food is delicious. As a part time nurse and a full time foodie she wants to show the world that you can eat scrumptious food without sacrificing your health. Residing in Vancouver, Canada this mom of two adorable boys spends her free time cooking and blogging at www.WhatTheHeckDoIEatNow.com
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CURRIED PUMPKIN LENTIL SOUP by Lani Muelrath
P
umpkin – jammed with antioxidants you can use, yet neutral enough in flavor to take on the other seasonings– grounds this delightful soup for the season. The red lentils add robust texture, protein content, and lush color, delivering the ultimate comfort food. Toss in some coconut for VegWorld Magazine
added creaminess and a squeeze of lemon – enhancing nutrition and putting a nice finishing touch on the flavor – and you have the ultimate Fall comfort food. Serve with brown rice or a good crusty sourdough bread on the side to compliment the curry flavor, sprinkle with cilantro (or parsley if you prefer) for color contrast, and you’re all set. Issue 38 - January/February 2017 |
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CURRIED PUMPKIN LENTIL SOUP
ingredients • 1 medium sweet onion, finely chopped • 2 cloves garlic, minced • 1 Tablespoon grated fresh ginger (I use a zester) • 15oz can pumpkin purée, or two cups fresh pumpkin (even butternut squash will do) cooked and pureed • 1 cup dry red lentils • 5 cups vegetable broth
• 1 cup light coconut milk (you can replace with vegetable broth if you prefer or don’t have coconut milk) • 1 Tablespoon curry vindaloo powder (or other curry powder of your choice) • Fresh lemon juice, about 1 Tablespoon • Salt to taste • Fresh cilantro, chopped, about 2 tablespoons, as top decoration
Method 1. Lightly saute the onion, garlic, and ginger in a large pot over medium heat with a small amount of the vegetable broth, until the onions are soft and transparent. 2. Add the pumpkin purée, red lentils, broth, coconut milk, and curry powder. Stir to combine. 3. Place a lid on the pot, turn the heat up to medium-high, and bring to a boil. 4. Reduce heat and simmer for about 25 more minutes, stirring occasionally, until lentils are soft. The soup will thicken as the lentils cook. Taste to adjust the curry powder or salt as needed, then serve in bowls with a sprinkle of the chopped cilantro on top.
Chef’s note: I also like to serve this with a dollop of cashew cream or tofu sour cream atop the bowl and beneath the sprinkle of cilantro – not necessary, but a nice touch if you have it on hand. Also, leftover can be reheated, thickened, and served over rice or other whole grain – the ‘next day’ flavor blend is divine. Yield: serves 4 – 6
About the Chef:
Lani Muelrath, MA, is an award-winning teacher, best-selling author, and dynamic speaker well known for her expertise in mindful, plant-based, active living – a message she carries to people around the country through her books, talks, and television appearances. Lani is the author of The Plant-Based Journey: A Step-by-Step Guide to Transition to a Healthy Lifestyle and Achieving Your Ideal Weight (VegNews Magazine Top Media Pick 2015) and Fit Quickies: 5-Minute Workouts (2013). She has been featured on ABC-TV and CBS-TV; in Preventionmagazine, USA Today, and The Saturday Evening Post. Lani is a Plant-Based Nutrition Certificate Graduate as well as a Mindfulness Meditation Teacher, Certified Behavior Change Specialist, Advanced Fitness Nutrition Specialist, and associate faculty in Health at Butte College, where her book has been adopted as required text. Lani is currently working on her next book, The Mindful Vegan, coming out in 2017.
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FRENCH ONION SOUP by Amy Johnson, aka Mrs. Plant in Texas
W
arm, rich, and peppery… French Onion Soup is certainly not all about the Swiss cheese! This flavorful broth made from caramelized onions, garlic, and spices is soothing on a cool winter day. Toss in a piece of whole wheat baguette or homemade plant-based croutons to soak up the goodness, and sprinkle a bit of vegan parmesan cheese just before serving to add the reminiscent flavor of cheese.
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ingredients • 3 lbs. sweet onions, sliced finely • 1 Tablespoon dry white wine • 1 Tablespoon red wine vinegar • 1 Tablespoon garlic, crushed • ½ teaspoon dried thyme • 1/8 teaspoon black pepper (more if you prefer) • 2 bay leaves • 1 teaspoon salt (or to taste)
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FRENCH ONION SOUP
Method 1. In a Dutch oven or large soup pot, cook the sliced onions and wine over high heat until dark golden brown and caramelized, stirring often with a wooden spoon and scraping the bottom to loosen bits that have dried. 2. Stir in the garlic and cook for about one minute. 3. Add in the rest of the ingredients except the salt.
4. Bring the mixture to a low boil, then reduce to a simmer. 5. Simmer for 45 minutes. 6. Remove bay leaves and add salt to taste. 7. Serve with whole wheat baguette rounds and a sprinkle of vegan parmesan cheese, if desired.
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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STAYING VEGAN FOR LIFE: HOW RAW FOODS CAN HELP by Natalie Norman
Hello, Wonderful VegWorld Readers! It’s your raw food pal, Natalie! In this issue I’m focusing on staying vegan for life. Going plant-based is a huge change in our lives, a total lifestyle that can sustain us in the long-term. But all too often, going vegan gets treated like a temporary cleanse, a weight loss gimmick, or a celebrity trend that is in vogue one day, then out the next. Sometimes we turn to veganism for ethical reasons, too, but no matter how much our hearts want to be vegan for the animals and the planet, our cravings do us in. With guilt and shame we reach for a slice of cheese, or a
VegWorld Magazine
scoop of ice cream. We lament about “falling off the wagon.” Well, I am here to tell you that those days are gone. No more! I am here to help. I want you to stay vegan long after the big celebrities quit. I want you to enjoy your best health by eating a delicious diet rich with plants. I want you to stay vegan for life! You might have read my own personal story and struggles with going and staying vegan in the last issue of VegWorld, or perhaps you stumbled upon my full story on my website. In
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a nutshell, I battled cravings and my seemingly irrepressible appetite for years until finally two pregnancies pretty much did me in, health and weight-wise. I finally overcame my health issues by adopting a raw vegan diet. I have become my most athletic self and no longer have cravings for foods like dairy, which had been a problem in the past. I don’t want my past misfortunes to happen to anyone else. But all too often I get comments and questions from people around the world who are really struggling with staying vegan because they just can’t feel satisfied, full, or find their best strength. That’s not good! But the great news is that it is preventable. So how does raw food tie in with you going and staying vegan for life? Do you have to start gnawing on raw broccoli and give up all cooked food forever? NO WAY! (Rejoice!) But raw foods can really help you stick to a plantbased way of life. Why? Because raw plants help you stay full, satisfy your body’s nutritional needs, and are both fun and delicious. Keep reading for tips and tasty raw food recipes to help you stick with a vegan lifestyle!
Robust Nutrition: Feeling Satisfied and Strong Raw plants contain all their phytonutrients intact, especially heat-sensitive ones like the common antioxidant, Vitamin C. So when you eat raw, you are getting a lot of
VegWorld Magazine
nutritional bang for your buck. Likewise, raw plants are rich with fiber and generally have a much higher water content than their cooked counterparts. This means when you eat them, your satiety or fullness gets triggered more easily and your appetite finally finds that often elusive “off switch.” That can be a miracle if you are struggling with feeling full and satisfied on a vegan diet, or you have been battling weight issues. Sometimes when people go vegan, they become frustrated thinking their weight is still out of control, or they gain weight in the long-run because they eat too many processed and unhealthy vegan foods. This is an avoidable pitfall when you include plenty of balanced raw food recipes in your diet. In addition to helping you feel full and supplying valuable phytonutrients, raw foods are easy to make and so energizing! For example, foods like fresh fruit supply our bodies with the fuel to keep us going throughout our busy days. I am an avid runner, plus I lift weights, do Pilates, and generally lead an active life. Not to mention the fact that I have dropped about half my body weight eating abundant fresh fruit! It has really improved my energy levels as well as helped clear my complexion and improve my digestion, too. And as a busy mom of two, raw foods are so fast that I can eat them on the fly when I have very little time at my disposal.
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Easy Recipes and Fast, Delicious Healthy Food Here are three simple and delicious raw vegan recipes you can even make the day before so that the next morning you have easy grab-n-go nutrition on hand. I have included a smoothie, a soup, and a savory, spicy culinary treat that has been one of my top recipes for go-to raw food lunches or dinners.
NATALIE’S GO-TO GREEN SMOOTHIE When I first went raw, I remember learning about green smoothies and thinking, “Yuck!” Nowadays, green smoothies have become more commonplace, but there’s still somewhat a of a fear factor among people new to a plantbased diet. But with the right recipes, green smoothies are some of the most delicious foods you will eat! You just have to play around with the right amount of fruit to make them taste like a sweet, creamy delight. Here is the recipe for my Go-To Smoothie that everyone loves, even kids! My kids will battle over who gets a second glass full of this.
ingredients
method
• 4-5 frozen bananas, chunked
1. Place greens and water at the bottom of your blender. (You always want to load your blender that way.) Add remaining ingredients.
• 5 curly kale leaves, stems removed • 10 medjool dates, pits removed • 1 young Thai coconut, water & meat scooped out* • 2-3 cups water VegWorld Magazine
2. Blend until creamy and smooth. Enjoy! *If you dislike coconut or don't have any on hand, simply omit it and use additional water. Issue 38 - January/February 2017 |
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Broccoli “Cheese” Jalapeño Soup Did you know not all raw food is cold? To the contrary, when you make recipes like raw vegan soups, you can simply run your blender until its contents become steamy and warm. That’s perfect for these chilly months! This rich soup is so satisfying and flavorful. And again, as a raw vegan meal it is dense with plant-based nutrition to keep you full and fueled-up!
ingredients • 2 cups (about one head) raw broccoli florets
• ½ teaspoon garlic powder
• 3 green jalapeno peppers, seeded
• ¼ cup fresh cilantro leaves
• 1/3 cup + 2 tablespoons nutritional yeast • 1/3 cup raw cashews
• ½ teaspoon chipotle chili powder (or to taste, start with less!)
• 1 avocado
• ½ teaspoon pink salt or to taste
• 1 teaspoon onion powder
• 2 cups water, as needed
method 1. Blend in high-power blender until totally creamy, as pictured. Adjust water and seasonings as desired to achieve your preferred thickness and flavor.
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COCONUT CURRY CAULIFLOWER RICE WITH PISTACHIO This is one of my most popular raw food recipes. Not only is it fast and easy, but it delivers big on flavor with an exotic twist of spicy curry and jalapeno pepper. You don’t have to give up on taste in order to be healthy. Raw cauliflower is such a diverse ingredient and makes a terrific raw vegan “rice.” And did you know it is absolutely loaded with Vitamin C? Way more than oranges are! This is one of the beauties of raw vegan foods. They support immunity and strength while powering up our bodies.
ingredients • 1 small head cauliflower
• 2-3 dashes garlic powder
• 1 cup raw shelled pistachios
• 1 teaspoon yellow curry powder
• 2 green jalapeno peppers, seeded
• ½ teaspoon white pepper
• 1 large handful cilantro • 1 teaspoon onion powder
• ½ teaspoon pink salt or to taste • 1-2 tablespoons of coconut oil or coconut butter, adjusting to your preferred taste
method 1. Pulse/process ingredients in food processor until small-size rice consistency is achieved. Feel free to double or triple this to bring to a party!
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Surround Yourself with Support. Reach Out and Connect! You’re Never Alone on Your Vegan Journey. So there you have it! Tips and recipes to incorporate healthy raw vegan meals into your diet to help you stay on the vegan path for life. I know you’ll love and master these recipes with ease! Even if you do still enjoy some cooked vegan meals, that is totally fine. Never let dogma or judgment into your vegan experience. Just keep trying, keep moving forward, and keep learning. Making raw plants part of your diet should be fun, not burdensome. I’m loving contributing to VegWorld regularly, so be sure to reach out and let me know what you
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thought of my column and what kinds of topics you would like to see covered. Drop me a line at natalie@natalienorman.com and subscribe at www.natalienorman.com, and be sure to follow me on Facebook, Twitter and Instagram for daily inspiration. I’m so proud to be a VegWorld contributor and am myself an avid reader of this amazing magazine. I look forward to continuing to meet all of you, and I support you 100% on your journey into plant-based living!
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PRESCRIPTIONS FOR HEALTH with Dr. Linda Carney
RAISING A VEGAN CHILD IS
NOT CHILD ABUSE
V
egan parenting has been in the news
In Italy, lawmakers have been considering a bill
over the last few months. The reports
that would send parents to prison if they feed
have not been favorable. Irresponsible
their children a diet limited to plant-based foods.
parents have neglected and starved their children
This comes after an 18-month period when
in the name of veganism, giving the rest of us
several children from four different families were
a bad reputation. Last year, in Pennsylvania, a
hospitalized with health problems stemming from
mother was charged with child endangerment
their alleged vegan diets.2
for restricting her 11-month-old son’s diet to small amounts of nuts and berries. The baby couldn’t
Less recently, but no less tragically, Georgia parents
crawl and was diagnosed with malnourishment.
were sentenced to life in prison for the death of
The mother claimed she fed him a vegan diet.1
their six-week old son in 2004; they gave him only
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PRECRIPTIONS FOR HEALTH
soy milk and apple juice. In 2005, a Florida couple
successfully nurture and nourish their children with
who fed their six-month old baby wheat grass,
a plant-based diet.
coconut water, and almond milk were sentenced to probation. Also in 2005, an Arizona mother received
The American Academy of Pediatrics states that
30 years in prison for starving her three children on
“multiple experts have concluded independently
what she and the children’s father called a vegan
that vegan diets can be followed safely by infants
diet; the father was sentenced to 15 years.1
and children without compromise of nutrition or growth and with some notable health benefits.7
Parents who wave the banner of veganism while
The American Dietetic Association takes a similar
capturing media attention for endangering their
position,
children bring responsible vegan parents undeserved
vegetarian diets, including total vegetarian or vegan
scrutiny and suspicion. The threat is not limited
diets, are healthful, nutritionally adequate, and
to stories that capture headlines. Last year, I was
may provide health benefits in the prevention and
asked to submit a professional medical opinion in
treatment of certain diseases ... during all stages of
support of a plant-based diet on behalf of a parent
the life cycle.”8 And in a joint statement, the Dietitians
fighting to keep custody rights. In suing for divorce,
of Canada and the American Dietetics Association
the estranged partner claimed the other parent had
cited multiple studies and concluded that:
stating
that
“appropriately
planned
abused and neglected the couple’s children because the parent favored a vegan diet. Although the couple
Well-planned vegan, lacto-vegetarian, and
had at one time jointly adopted a plant-based diet for
lacto-ovo-vegetarian diets … satisfy nutrient
their family, when the marriage broke up, veganism
needs of infants, children, and adolescents
became the scapegoat for allegations of abuse. A
and promote normal growth. Vegetarian
loving parent faced losing custody rights because
diets in childhood and adolescence can
that parent preferred veganism -- a diet scientifically
aid in the establishment of lifelong healthy
proven to lower the risk of many diseases.
eating patterns and can offer some important nutritional advantages. Vegetarian children
I wrote that letter to the court defending the merits
and adolescents have lower intakes of
of a vegan diet for children because I believe a diet
cholesterol, saturated fat, and total fat and
of whole, plant-based foods is easily the best diet
higher intakes of fruits, vegetables, and fiber
for growing children. As Neal Barnard, M.D., points
than nonvegetarians. Vegetarian children
out, “Children who acquire a taste for chicken
have also been reported to be leaner and to
nuggets, roast beef, and French fries today are
have lower serum cholesterol levels.9
the cancer patients, heart patients, and diabetes patients of tomorrow.”3 Outside of a low-fat, whole-
Despite
food, plant-based diet, I know of no other eating
organizations, parents of vegan children are
style that can lower children’s risk of developing so
likely to face questions from friends, family,
many different diseases. Many physicians stand with
well-meaning strangers, and often their child’s
me on this point.4,5,6 Many more physicians and
pediatrician. Plant-based families need to have
nutritional experts support veganism as a reasonable
ready answers to combat the perceptions of
option for families. They recognize that parents can
deprivation or abuse.
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support
from
these
professional
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88
Protein is often the first concern raised to parents of
countries with low dairy intake.10 Beans and grains
vegan children. Sometimes, people ask specifically
are great sources of calcium, as are oranges and
about “quality protein” or “complete protein.” All
dried figs. Greens like broccoli, collards, and kale
protein is made of chains of amino acids. Nine
are especially rich in calcium. If anyone doubts this,
amino acids are considered “essential” because our
remind them that cows, horses, and giraffes all build
body cannot make them; they must come from
their bones with greens. Children can, too.
food. Animal foods contain all nine. Plants also have them, just rarely all in one bite like animal foods
More nutritionally sophisticated questioners might
do. However, eating a reasonable variety of beans,
inquire about a child’s source of omega-3 fatty acids.
whole grains, and vegetables provides all nine
Ground flax seed, green leafy vegetables, legumes,
essential amino acids.
and wheat germ all contain this essential fatty acid.
It’s often alleged that vegan children will lack sufficient
Like all children, those on a vegan diet need an
iron and calcium in their diet. Beans, whole grains,
adequate source of vitamin D and vitamin B12.
and green vegetables have plenty of iron. Physicians
Vitamin D is a hormone produced when our
are sometimes concerned because plant iron isn’t as
skin is exposed to sunlight. Insufficient sunshine
readily absorbed as animal-based iron. This, however,
can lead to low levels of this vitamin. Deficiency
is good news. Animal-based (heme) iron is so readily
in vitamin B12 is also a possibility because is
absorbed that it builds up in the system, which
produced by bacteria in the lower gut, not by
increases the risk of diabetes, Alzheimer’s, heart
plants. Although animal products supply some
disease, and cancer. The concerns about calcium
B12, the World Health Organization recommends
revolve around bone health, which is strongest in
supplementation for all individuals to ensure
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89
PRECRIPTIONS FOR HEALTH
adequate levels.11 Most plant milks and packaged
Ensuring adequate nutrition for their children is the
cereals are fortified with vitamins D and B12, but
responsibility of all parents, regardless of dietary style.
parents of both vegan and omnivore children
But because of the negative media attention directed
should discuss supplementation of these vitamins
at those who misuse the name of vegan in an attempt
with their child’s pediatrician.
to validate negligent parenting, families who choose to raise their children on a diet of whole plant foods
Sometimes people are worried that children on
must be prepared with answers. We must know where
a vegan diet are simply not getting enough food.
the nutrients and calories come from to raise healthy
Vegan parents answer that concern by basing a
children. We must be assured that leading medical
child’s whole-plant diet on starch. Foods such as
organizations stand with us when we make responsible
legumes, potatoes, sweet potatoes, winter squash,
choices in feeding our children. And we must be
and intact whole grains provide long-lasting energy
confident that our lifestyle will make a difference in
for growing, learning, and playing. With starch as
the long-term health of our children. Our informed
the basis of a child’s whole-food, plant-based meal,
position combined with the evidence we produce in
parents can then add a rainbow of fruits and veggies
the robust health of our children will testify to the fact
for the vitamins, minerals, and phytonutrients needed
that veganism is not only a legitimate option but is in
for excellent health.
fact a superior diet for raising children.
1.
2.
3.
4.
De Groot K. Raising a vegan baby: Parents say abuse cases give a
6.
Moilanen BC. Vegan diets in infants, children, and adolescents. In
bad rap. Chicago Tribune. http://www.chicagotribune.com/news/
Brief. 2004;25(5):174–176. doi:10.1542/pir.25-5-174. http://pedsin-
sns-bc-us--vegan-babies-20161021-story.html. Accessed November
review.aappublications.org/content/25/5/174. Accessed November
18, 2016.
18, 2016.
Perlman E. Italy could imprison parents who impose veganism on
8.
Craig W, Mangels A, Dietetic A. Position of the American Dietetic
their children. Newsweek. August 9, 2016. 3http://www.newsweek.
association: Vegetarian diets. Journal of the American Dietetic
com/italy-could-imprison-parents-who-impose-veganism-their-
Association. 2009;109(7):1266–82. https://www.ncbi.nlm.nih.gov/
children-4886. Accessed November 18, 2016.
pubmed/19562864. Accessed November 18, 2016.
Anonymous. Vegetarian diets for children: Right from the start.
9.
Dietetic A, Dietitians of. Position of the American Dietetic asso-
PCRM. http://www.pcrm.org/health/diets/vegdiets/vegetarian-di-
ciation and Dietitians of Canada: Vegetarian diets. Journal of the
ets-for-children-right-from-the-start. Accessed November 18, 2016.
American Dietetic Association. 2003;103(6):748–65. https://www.
McDougall J. McDougall newsletter: September 2012 - diet, chil-
ncbi.nlm.nih.gov/pubmed/12778049. Accessed November 18,
dren, and the future. Dr.McDougall. https://www.drmcdougall.
2016.
com/misc/2012nl/sep/children.htm. Accessed November 18, 2016. 5.
7.
10.
Abelow B, Holford T, Insogna K. Cross-cultural association between
Anonymous. Feeding your children right. DrFuhrman. https://www.
dietary animal protein and hip fracture: A hypothesis. Calcified tis-
drfuhrman.com/learn/library/articles/10/feeding-your-children-
sue international. 1992;50(1):14–8. https://www.ncbi.nlm.nih.gov/
right. Accessed November 18, 2016.
pubmed/1739864. Accessed November 18, 2016.
Greger M. Children. NutritionFacts. http://nutritionfacts.org/topics/ children/. Accessed November 18, 2016.
11.
WHO, FAO. Vitamin and Mineral Requirements in Human Nutrition. China: Sun Fung; 1998.
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
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SANCTUARY OF THE MONTH
Becky's
HOPE HORSE
RESCUE
I
n honor of this month’s theme dedicated to our animal friends, VegWorld is proud to include Amy Johnson’s account of her trip to Becky's Hope Horse Rescue. Amy is one of our caring contributors and her trip to this special place touched her deeply. “We shouldn’t have to exist,” declares Lari, volunteer caregiver at Becky’s Hope Horse Rescue in Frisco, Texas. Becky’s Hope cares for many animals that come from people who enjoyed having a horse or other farm animal, but then they didn’t want to take care of them anymore due to aging or illness. Yes, it’s expensive to raise a horse, but Lari insists this is what owners need to consider beforehand. Another way Becky’s Hope takes in animals is when they receive a report that farm animals
VegWorld Magazine
are being neglected or mistreated. Sometimes, Becky’s Hope volunteers take long rides out into the country to check on reported abuse or neglect, often bringing in the authorities when necessary. If they can convince a neglectful owner to surrender their animals, they will take them back to Frisco for a better life. Becky’s Hope Horse Rescue is a 501(3)(c) nonprofit organization that was set up by a long-time Frisco landowner, Roger Lawler. It is completely run by volunteers—some who work there six days a week, like Lari. Their original purpose was to rescue horses from slaughter, abuse, and neglect. They’ve now taken in four pigs, ten donkeys, over thirty chickens, a nine week-old lamb, and over forty horses.
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SANCTUARY OF THE MONTH
There are so many incredible stories that can be told by the people who volunteer at Becky’s Hope. Sue, another volunteer caregiver, who lives on-property 24x7, says that they acquired Moby, their little baby lamb, after his biological mother died while delivering him. One of Becky’s Hope Horse Rescue board members, Missy Smith, took baby Moby to her home where she bottle-fed him every two hours until he was old enough to take residence on the rescue’s property. Moby considers Missy his “mom” now, and she makes regular visits to see her fur-baby at Becky’s Hope. Some stories are more disturbing. Many of the horses at Becky’s Hope were rescued from being taken to Mexico, where they would face a brutal death and become exported meat for Europe or China. Lari described the brutal process that these beautiful horses suffer, which brought tears to our eyes.
“Overbreeding is the greatest issue,” Lari explained. There is an excess of horses, and this ultimately results in their mistreatment and neglect. There are just too many horses, and they cannot be absorbed into the community. “Horses had an important place in history,” Lari continues, “they are what created civilization for us...they allowed us to travel, to fight in wars, allowed people to hunt.” It is unnecessary for horses to be utilized in this way, and she says we need to, “honor them by taking care of their descendants.” Animal rescue organizations, like Becky’s Hope Horse Rescue, run solely on donations and volunteer help. It’s expensive to feed large farm animals and treat their illnesses. After visiting these extraordinary creatures, most people will find themselves wanting to help out in some way. To learn what you can do, or how to donate, click here: http://www.beckyshope.net/
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© Joshua Katcher
Dr. Neil deGrasse Tyson ASTROPHYSICIST fo r
You don’t have to be a rocket scientist to know that kindness is a virtue. To learn how to respect our fellow Earthlings, visit PETA.org. VegWorld Magazine
Issue 38 - January/February 2017 |
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Love, Lori
MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE
Two Pieces
OF CHICKEN by Lori Fryd
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LOVE, LORI
F
or some people, this way of eating comes
But, one winter a few years back was challenging.
easy. They try it, they love it, they rejoice in it,
The bitterly cold weather had been pounding me into
and they never look back.
submission. I was struggling to get out of my warm bed and to get to the gym. When I did manage, I just
For others, it's a bit more of a struggle. They try it, they
didn’t have the willpower to stick with my normal
know that it makes them feel great - but, then, the
routine. I hadn’t been sleeping well (probably because
pressures of life, the temptations which surround us all,
I was not swimming as much) and then I was too tired
the trap of SAD foods with the temporary relief from
to brave the frigid cold and get out there. And then I
stress they offer - all this seems to cave in on them,
got hungrier and the spiral went from there.
and they find themselves having to dig themselves out of the hole over and over again, as they struggle to
One day, after trudging wearily to a local buffet on
change their lifestyles once and for all.
my lunch hour, I found myself with two small pieces of chicken on my plate. Yes, there were plenty of
For me, it's a combination of these two. I tried it, I loved
healthy offerings there, but I was cold. I was hungry.
it, I embraced it and I never looked back - well....hardly
And I just felt like that harsh winter was never going to
ever. I'm four years into plant-based living and, most
end. I was exhausted and hollowed out inside, tired of
of the time, it's a pleasure and a breeze. I'm happy and
dodging fierce winds and snowbanks and ice patches
satisfied and it's effortless.
everywhere. Just so tired of everything. Memories of
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LOVE, LORI
my mother's kitchen, the comfort of her chicken soup
first place? What was wrong with me? Was the harsh,
at so many emotional junctures in my life - the full rich
dark, crazy winter ever going to end? What a mess.
aroma of the chicken - yeah, I scooped a couple of pieces onto my plate, alongside all the veggies and
The road leads both ways. Nobody is responsible for
rice and potatoes and salad and all my normal foods.
making these choices but me. Nobody will reap the rewards for the right choices and nobody will suffer
Who would know? Who would care? What real harm
the devastating consequences of the wrong choices
could it do?
except me. And nobody is looking over my shoulder and monitoring my every move. Nobody except me.
Just this once.
It is all up to me.
When I brought the plate back to the table, I was in a
Later that day, I took a long brisk walk in my
quandary. I ate around the chicken for a good long time
neighborhood. I bundled up and breathed the fresh
until there was nothing left on my plate except those
crisp air. I worked out my muscles and I could feel my
two small cubes. I stared at them and they stared back
strength returning and my head clearing. I looked up
at me. I thought about what they were and where they
at the sky. The light seemed a little brighter and the
had come from. I thought about what it would feel
sun felt a little higher. The harsh winds had stopped
like to put them in my mouth and have them on my
blowing and the snow had stopped falling. The buds
tongue and to have to swallow them. I thought about
on the trees seemed larger. Winter eventually ends and
whether or not I had an obligation, now that they were
the seasons change, I thought to myself as I walked.
on my plate, not to waste them and have to have that
Turning to animal foods to warm myself against the
poor animal die in total vain.
bitter winter winds can never be the right choice for me. The animal never had the luxury to choose whether or
And I proceeded to have myself a full-blown ethical
not to find itself on my plate that day at the luncheon
crisis.
buffet and now I know that its suffering far surpassed my transient winter grief.
In the end, I left those two pieces right there on the outermost edge of my plate, pushed as far away from
Those two pieces of chicken on my plate will haunt
me as possible. I paid my check quickly and went out
me forever because I finally saw past what they looked
into the bitter cold winter, feeling guilty and relieved
like on my plate and became aware of what they truly
all at the same time. I apologized, in my mind, to the
were - a living being who had been sacrificed for the
poor animal who had been sacrificed and sorry that I
sake of my appetite. It was on that walk, remembering
couldn't bring myself to ingest its flesh to somehow
those two small pieces of chicken that I had pushed to
allow its destruction to have some bit of meaning.
the side of my plate, that I recognized something about
After I ate all the other foods and my frozen hunger
myself which I had never fully understood before.
was satisfied and my stomach warmed up again, the idea of eating that chicken sickened me. What was I
I was a vegan.
thinking? Why had I reached for it after all that time, knowing everything I know about the cruelty that had gone into putting that poor animal on my plate in the VegWorld Magazine
Love, Lori Issue 38 - January/February 2017 |
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