VegWorld 40 by VEGWORLD Magazine

CONTENTS VegWorld Magazine - May/June 2017

THE FUN SIDE

COVER STORIES

Best of Expo West

20 "Summer of Love" Celebration Brings Peace, Love and a Whole Lotta Fun to San Francisco

Progress Toward Perfection

34 The Politics of Meat – Part I: The Growth of the Feedlot 40 Factory Farming: Putting us all in peril

26 Events Calendar

FAMILY AND LIFESTYLE 53

Break Those Breakfast Blues with 5 Easy Tips

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FRESH FINDS 46 Things We Love 47 True Beauty 50 Lovin’ Spoonfuls: An Oasis in the Sonoran Desert

Issue 40 - May/June 2017 |

CONTENTS VegWorld Magazine - May/June 2017

NUTRITION AND THRIVING

REGULAR FEATURES

74 Prescriptions for Health

07 Editor’s Note

06 Credits

79 Sanctuary of the Month

RECIPES FOR HEALTH 55

Breakfast Balls

Easy Banana Cinnamon Buns

80 Love, Lori

58 Overnight Granola 60 Savory Spinach Pancakes 62 Apple Pie Oatmeal 64 Spinach and Sweet Potato Pancakes 66 Vegan Sausage 68 Double Chocolate Oatmeal 70 Spicy Sweet Potato Hash 72

Purple Potato Tempeh Hash

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CREDITS VEGWORLD STAFF

CONTRIBUTORS

Publisher Edward N. Smith III

Editor-in-Chief Amanda C. Smith

Managing Editor Lori Fryd

Lori Donica Barber Linda Carney, MD Shoshanna Chaim

Assistant Editor Tanya Cleary

Advertising Manager Jill Alexander

Marketing Director Courtney Garza

Lori Fryd

Courtney Garza

Howard Jacobson

Amy Johnson

Andrew Kirschner

Katie Mae

Jill McKeever

Sharon McRae

Desiree Pulley

Karen Ranzi

Michael Taylor

Robin Tierney

Fashion Editor Erin Goldmeier

Food Editor Amy Johnson

Graphic Design Clay Garrett

Cover Design Clay Garrett

VegWorld Magazine

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

“Perhaps in the back of our minds we already understand, without all the science I've discussed, that something terribly wrong is happening. Our sustenance now comes from misery. We know that if someone offers to show us a film on how our meat is produced, it will be a horror film. We perhaps know more than we care to admit, keeping it down in the dark places of our memory-- disavowed. When we eat factory-farmed meat we live, literally, on tortured flesh. Increasingly, that tortured flesh is becoming our own.” - Jonathan Safran Foer, Eating Animals

The Merriam Webster dictionary “sustainability” as the following:

defines

1a: of, relating to, or being a method of harvesting or using a resource so that the resource is not depleted or permanently damaged • sustainable techniques • sustainable agriculture; and 1b: of or relating to a lifestyle involving the use of sustainable methods • sustainable society Even the most cursory reading of this definition, combined with a superficial look at what’s happening to our planet, leads – inevitably – to one simple conclusion: The path we are on as it pertains to factory farming and food production is NOT sustainable. As our resident food anthropologist, Lori Donica Barber, points out in her examination of our food supply apparatus:

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“[Feedlots] use astronomical amounts of energy and water in order keep their enterprises running. Moreover, their detrimental effects on the environment, their cruelty to animals, their contribution to climate change, and the toll their products take on human health all add up to this method of meat production being an untenable long-term option for attaining food. Indeed, as per the definition of “unsustainable.” The benefits of our plant-based lifestyles are too innumerable to catalogue. However, right up there with exquisite health must be the fact that removing our dependence on animals who are reared exclusively for human consumption vastly reduces our ecological footprints: “The impact of human activities measured in terms of the area of biologically productive land and water required to produce the goods consumed and to assimilate the wastes generated.” (wwf.panda.org/) It is not a far stretch to extrapolate, therefore, that to sustain our planet, we and millions more must learn how to sustain this lifestyle. For some, this comes effortlessly. For others, giving up the SAD diet and renouncing the unhealthy habits of a lifetime is much more difficult. When it comes to lifestyle sustainability, we are honored to be featuring the encouraging and comforting writing of Howard Jacobson, PhD, host of the Plant Yourself Podcast, and co-author of Whole, by T. Colin Campbell, and Proteinaholic, by Garth Davis, MD. His article (“Progress Towards Perfection”) is a must-read for anyone who sincerely wants to embark on the WFPB way of life, but may be putting way too much pressure on themselves. Simple, everyday choices like deciding what to have for breakfast can become benchmarks in predicting our ability to sustain this way of living. We have to love our foods and find satisfaction in our choices if we want this lifestyle to stick. This month we’re featuring

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

a large selection of recipes– 10 mouth-watering breakfast ideas that will convince even the most reluctant plant-based convert that they can really enjoy the first meal of the day just like everybody else. Yes, breakfast is for vegans, too! From the personal to the global, this lifestyle has far-reaching, beneficial consequences. It is our ongoing mission to keep you informed, inspired and educated because your success is our success, and our success is linked, inextricably, to the success of our entire planet.

Amanda Smith Editor-in-Chief

It’s in our hands, people. We’re here to help us all to hold onto it.

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BEST OF

ExpoWest Story and photos by Courtney Garza

BEST OF EXPO WEST

’ve been hearing about the insanity and magic of Natural Products Expo West (a four day natural products expo in Anaheim, California, that presents new healthy, organic and/or natural products to consumers, media, distributors, and investors) for the past few years. This year was my time to experience it for myself with the best job at hand: eat all the vegan food. I was not able to sample every single vegan snack and item there simply because the vegan market has grown so large! I was happy to hear from veteran Expo West goers that this was the most veganfriendly expo they had ever seen! From new vegan companies sprouting up left and right to larger companies realizing the need for vegan options, it was wonderful to see the market expanding with more sustainable and cruelty-free items.

That being said, I went into Expo West with an open mind (and empty stomach) while on a mission to seek out this year’s “Best of” vegan products. A couple of things are for sure: 1) I left very full, both in my stomach and in my suitcase; 2) my mission was successful and delicious! If you kept up with the @VegWorldMagazine Instagram page during Expo West in early March, you saw all of the new and exciting products we sampled and the winners in each category. For those who aren’t following yet or who have missed out, here’s a recap on the 13 stars of the show that rocked their category this year. If you take anything from this, it’s that you should get these new products as soon as they hit the shelves near you because they are just that good!

Best New Product

Follow Your Heart Based in Canoga Park, CA • www.followyourheart.com Product(s): Rocket Cakes, Liquid VeganEgg, Brioche Bread, Oat Bread, Millet Bread, Gluten Free Tortillas, Flavored Yogurts. For someone who is a strong breakfast food enthusiast, these new breakfast-centered items are truly must-haves for anyone who’s looking for less time in the kitchen and more time enjoying how delicious it is!

“As a leader in plant-based foods, Follow Your Heart, est. in 1977, is excited to share new items: dairy-free yogurts, Rocket Cakes (a ready-to-pour pancake mix), and Liquid VeganEgg,” states Oscar Mendoza, Digital Marketing Strategist

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BEST OF EXPO WEST

Best Vegan Meat

Beyond Meat Based in El Segundo, CA • www.beyondmeat.com Product: Beyond Burger: A plant-based burger that looks, cooks, and satisfies like a beef burger with 20 Grams of plant-based protein, no cholesterol or animal fat, no soy, gluten, GMOs. Not only did their burgers taste scarily like the “real thing,” but their Expo West booth was set up like an ‘In & Out’ burger restaurant, down to the employee uniforms. Beyond Meat is definitely not messing around when it comes to the total package, and that’s what is going to change the minds of many “carnivores.” "So beef-like, it's sold in the meat section at grocery stores.”

Best Vegan Protein

Vega Based in Cananda • www.myvega.com Product: Vega Protein + Shake and Vega One: To be honest, I already loved Vega’s protein quality, so hearing that they rolled out a new line of on-the-go shakes that are handheld and packed with 20 grams per bottle made me fall in love with their company all over again! The new Vega Sport is a serious game-changer in the “plant gains” world. 30 grams of protein in a post-workout protein powder is pretty unheard of, and Vega made it happen in a delicious way with no added sugar! “Consumers are not limited to the traditional three meals a day,” says Erin Forber, Brand Innovation Manager at Vega. “Recent findings from PLMA Consumer Research report that 37 percent of Americans often eat on the run, 52 percent often work and eat at the same time, and 31 percent eat in their car. This busy consumer is exactly why we created Vega Protein + Shake –a ready-to-drink beverage for those who are looking for next-level convenience on the go without compromising superior taste and nutrition.”

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BEST OF EXPO WEST

Best Vegan Bar

Good Greens based in Walnut, CA • www.goodgreens.com Product: Blueberry Bliss Bar. Also available in 12 other delicious flavors, but this bar especially impressed me with its yogurt coating that had me double-taking to make sure it was really vegan. I personally have been looking for a good vegan alternative to yogurtcovered treats, and the Good Greens team definitely nailed it with these bars! Major bonus points for packing in 24 fruits and veggies along with probiotics into one bar! "Good drives everything we do. We are committed to real, authentic health and wellness from the inside out. With so many protein bars on the market, we are excited to give consumers options made from real fruits, vegetables, and plant-based proteins that are as delicious as they are nutritious," says Lindsay Hardie, Director of Marketing.

Best Vegan Beauty Product

Emani Based in Corona, CA • www.emani.com Product: Vegan, natural, innovative, glamorous, cruelty free, eco-friendly, and high performance make up. Need I say more? The cherry on top is not only the wonderful fact that all of their products are 100% certified vegan, but also the fact that each and every one of their products are exclusively designed and specifically formulated to benefit sensitive, acne-prone, and aging skin. Each of our products enhances the appearance and well-being of problematic skin. “Nature is a fathomless wonder, from providing food and nutrients that sustain us, to medicines that heal us; we simply cannot survive or thrive without it,” states founder Michelle Doan. “At Emani, we treasure this great resource. We believe what we put on our skin is as important as what we put in our bodies. Emani is committed to harnessing these natural resources to produce an ethical range of skincare and beauty solutions, while protecting our environment.”

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BEST OF EXPO WEST

Wild Card

Immordl Based in Westlake, CA • www.immordl.com Product: Nitro Super Coffee energy elixir supplement. I like to refer to this as the veganized “bulletproof coffee.” This coffee truly is a work of art in all facets of the product: the flavor and texture of the drink is so rich and foamy that you feel like you’re indulging while getting your caffeine fix; when in fact, you’re fueling your body with healthy fats and supplements. I honestly felt like I could fly after drinking this. The added incentive of having gorgeous gold wings beautifully painted on the bottle was the finishing touch that led me to give this new product some major recognition! “We are here on an uncommon journey to provide wholesome, plant-based (vegan) and paleo certified elixirs that elevate and energize you to reach higher,” says Scott Holmes, CEO. “We are Powerful Ancient Elixirs for Physical and Spiritual Harmony.”

Best Vegan Snack

Hippeas Based in West Hollywood, CA • www.hippeas.com Product(s): Flavored crunchy chickpea snack that really is a great on-the-go snack that plans to (and already is, in my opinion) spread #PeasAndLove across the world. “The idea for Hippeas was relatively straight forward - to create a product that not only tastes great, but is good-for-you as well. We built this brand to give millennials a better for you alternative to salty snacks,” says CEO Livio Bisterzo. “Chickpeas are a perfect hero ingredient as they're packed full of fiber & protein. Chickpea plants also naturally release nitrogen back into the soil as they grow, which is great for the earth and core to our social mission of peas, love & giving back.”

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BEST OF EXPO WEST

Best Vegan Cookie

Peace A’ Cake Based in Miami, FL • www.peace-a-cake.com Product: Super Spices Protein Cookie- They had tons of delicious treats to try at their booth, like vegan white chocolate cranberry almond, oatmeal raisin, and double chocolate mini-muffins, but their cookies were what got my attention. They offer two protein cookies, ‘Chocolate Overload’ and ‘Super Spices.’ Super Spices really got my attention for its soft and chewy texture and amazing spicy sweet flavor with added benefits from turmeric! “Peace A` Cake has always been fully committed to All Natural Quality Ingredients and a very clean label, using only REAL ingredients that people can understand and relate to. With the intention to be as innovative as possible, the company brings health benefits to baked goods, covering most allergens without sacrificing the pleasure of a good dessert,” says founder Veronica Menin.

Editor’s Choice

Oatly Based in Sweden • www.oatly.com Product: Barista Blend Oat Milk. I was handed a latte with some seriously beautiful latte art that seemed especially creamy (typically not the case with most non-dairy milks). After one sip, I felt like I had just drunk whole milk, and it’s been years since I’ve even tasted it! I felt the award had to be given to them for their impeccable branding in general, but especially at Expo West as their “It’s like milk, but for humans” sign that certainly caught my attention. “We have become more of a movement than a company because we believe we should eat stuff that we can grow instead of growing stuff to feed animals and then eat them. And because oats are better for the planet too.”

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BEST OF EXPO WEST

Best Vegan Cheese

Miyoko’s Based in Marin County,CA • www.miyokoskitchen.com Product: Smoked Mozzarella- Yet another incredible edition to the already impressive cheese line up, this extension of their original Fresh VeganMozz is made with organic cashews and organic coconut oil in the traditional style of Italian mozzarella di bufalo, and then smoked for a savory depth of flavor, exclusively achieved through traditional wood smoking. 100% certified organic. Available in 8-oz, and you better believe I’ve already had some on a vegan burger and pizza! ;) “We’re bridging the great divide between “real” cheese & butter and vegan cheese & butter,” says Cathleen Mandigo, Marketing Director. “Miyoko’s Creamery products are perfect for health and tasteconscious foodies, people with lactose intolerance, children with dairy allergies, vegetarians, just plain cheese lovers, and, of course, Vegans!”

Best Kombucha

Wonder Drink Based in Portland, OR • www.wonderdrink.com Product: Thai Carrot Probiotic Drink The founder, Steve Lee (also founder of Stash Tea and Tazo Tea), has written the definitive book on kombucha – Kombucha Revolution: 75 Recipes for Homemade Brews, Fixers, Elixirs, and Mixers, where he teamed up with brewers, bartenders and chefs for the most unique flavors and blends. Thai Carrot is the brain-child of his and one of the chefs he teamed up with, and it certainly shows as you drink this savory, yet satisfying, kombucha.

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BEST OF EXPO WEST

Most Creative

Rule Breakers Based in Brooklyn, NY • www.rulebreakersnacks.com Product(s): Blondies and Brownie squares made of chickpeas! They had to get the creative award for their cute and cheeky name and packaging that really broke all the rules in all the right ways! CEO, aka “Chief Rule Breaker” Nancy Kalish states: “One rule I never break is thoroughly investigating each ingredient we use to make sure it lives up to our super-high “only good stuff” standards.”

Best in Show already made a waffle-grilled cheese with the American Style slices, and I’m definitely a fan! • Daiya Shreds –Cutting Board Collection has the same flavor, texture, aroma, and melt and stretch as dairy-based cheese. Available in Cheddar Style, Mozzarella Style and Pepperjack Style. (So good on nachos, queso dip, pizza, and really just about anything!)

Daiya

• Daiya Deluxe Cheeze Sauce: #1 customerrequested product and for a good reason! Now available in Deluxe Cheddar Style and

Based in Canada • www.daiyafoods.com Product(s): This year, Daiya had many new and

Deluxe Alfredo Style varieties. • Cream Cheeze Style Spread: Daiya Cream

re-formulated products that they presented in a

Cheeze

Style

big way. I don’t just mean figuaritively big, but

Spreads

are

literally; their booth was about 4 sizes bigger

reformulated

than the other booths. Their new (and improved)

products included:

creamier,

delicious

and

• Slices: in American Style (new), Cheddar

shmear-worthy.

Style, Swiss Style, and Provolone Style. I’ve

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Daiya

richer,

Cream

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BEST OF EXPO WEST

Creamy Caesar, Dairy-Free Homestyle Ranch, Cheeze Style Spreads are available in Plain, and Dairy-Free Blue Cheeze. Strawberry, Chive & Onion and new Garden Vegetable, made with real peppers, carrots • Pizza—You’ll just have to make more room in and cucumber. Daiya Cream Cheeze Style your freezer for these new flavors! Available in Spreads are perfect on crackers, bagels or in seven delicious choices of Supreme, Cheeze any of your favorite recipes that call for cream Lover's, Margherita, Fire-Roasted Vegetable, cheese (including baking). Mushroom & Garlic, Bianca and the newest • Farmhouse Blocks- So cute and easy to flavor, Meatless Pepperoni Style Pizza (topped eat/serve quickly (you’ll definitely want to)! with the first meat-free, soy-free pepperoni Available in Cheddar, Jack, Jalapeño Havarti made in-house by Daiya’s talented R&D team). and Smoked Gouda Styles. • Cheezy Mac- Offered in three deluxe flavors: White Cheddar with Veggie, Cheddar and • Greek Yogurt Alternative (SRP $1.99)—Made Alfredo. Each variety combines a smooth and with coconut cream, and featuring 6 to 9 creamy cheeze sauce with delicious, glutengrams of plant-based protein per serving. free, whole grain brown rice pasta. Daiya Greek Style Yogurt Alternative is perfect as an on-the-go snack or as a complement to a favorite recipe, like a breakfast smoothie or parfait. The new Plain and Vanilla varieties will be available in 5.3 oz and 16 oz containers, joining an existing, fruit filled assortment that includes Peach, Black Cherry, Strawberry and Blueberry.

“It started with a simple belief: plant-based living was better for their health, better for the planet and better for animal welfare. As it turns out, Andre and Greg weren’t alone in their dream. Millions of others were wishing for the same delicious outcome,” stated the Daiya ‘Our Story’ page on daiya.com.

• Cheezecake- We all already love it, and now we’ll have to try harder to resist (but I suggest just giving in for the new flavor) as they’re now available in Key Lime, Chocolate, Strawberry, New York and a new limited edition seasonal flavor, Pumpkin Spice! • Dairy-Free DressingsAvailable in three gourmet flavors, including Dairy-Free

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“SUMMER LOVE” "SUMMER OF LOVE" CELEBRATION BRINGS PEACE, LOVE AND A WHOLE LOTTA FUN TO SAN FRANCISCO Story and photos by Robin Tierney

ifty years ago, an estimated 100,000 people traveled to San Francisco to change their lives. They wound up changing the world.

Now this Pacific Coast city is celebrating the 50th anniversary of the Summer of Love, and everyone’s invited to the bountiful events that give you more reasons than ever to journey west. Back in that time of peace, love and tie-dye, the Haight-Ashbury neighborhood drew hordes seeking

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alternative lifestyles, largely due to the presence of bands like the Grateful Dead, experimental artists, poets, social activists and the news media attention they garnered. Free concerts filled streets and parks with fresh takes on folk, rock and jazz music. Pop art dazzled the eye and mind, notably in concert and “be-in” posters. Paisley halter tops to flamboyantly flared bellbottoms brightened streetscapes. Revolutions in social norms tied to hair length, recreational

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drugs and “free love” fomented, and more people began raising awareness about ethical eating. The historic convergence also stoked environmental concerns, goodwill that led to the first free health clinic, and outside-the-box thinking that led to Rolling Stone magazine and the Whole Earth Catalog. Here are some best bets for experiencing celebrationrelated sensory pleasures. No mind-altering substances needed; just pack your grooviest clothes and head west. The Monterey International Pop Festival will be held on the same dates and same stage as during the Summer of Love: June 16 to 18. http://www. seemonterey.com/events/music-festivals/summerof-love.

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VEGWORLDLY WANDERINGS

“The Summer of Love Experience: Art, Fashion, and Rock & Roll,” a new exhibition at the de Young Museum running to August 20, is a mind-blowing history lesson. Witness the Trips Festival of January 1966, through a multimedia extravaganza of liquid light projections, slide shows and electronic sounds. Marvel at rock posters by talents like Stanley Mouse that popularized new art forms. Get glimpses of legendary concerts, the “Human Be-In” and freeflowing fashions. The museum’s in Golden Gate Park. http://deyoung.famsf.org “On the Road to the Summer of Love,” running May 12 through September 10 at the California Historical Society, highlights counterculture events leading up to the Summer of Love. Approximately 150 photos and artifacts represent milestones such as the Beat movement, the experimental art scene, protests and two June 1967 events: the Monterey Pop Festival and the Mt. Tam Fantasy Fair -- which Adam Hirschfeld, the society’s Director of Strategic

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Initiatives, called the world’s first major outdoor rock festival. Drawing 36,000 fans, this event boosted bands such as Jefferson Airplane, the Fifth Dimension and The Doors to global fame. http:// www.californiahistoricalsociety.org The Magic Bus, painted in peace and love motifs, doubles as a roving movie theater with its sound system and roll-down film screens. Starting in Union Square, the fun two-hour tour visits bustling Chinatown, the fabled Fillmore concert hall’s old home, Haight-Ashbury, North Beach and civil rights sites. http://www.magicbussf.com The Beat Museum salutes the generation that gave rise to the Flower Power movement. The Beats,

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VEGWORLDLY WANDERINGS

whose moniker refers to “beatific,” were a collective of writers, artists and thinkers who congregated here in the 1950s. Independently owned, this museum archives original manuscripts, letters and cultural objects. It’s in North Beach, the Beats’ home base. http://www.kerouac.com All kinds of guided tours are available. Wild SF Walking Tours’ new pay-whatever Free Love Free Tour leads you through the Haight-Ashbury epicenter of Free Love movement. An expert guitartoting guide shares tales and songs of Janis Joplin, the Grateful Dead and other luminaries. The tour passes the Dead’s longtime psychedelic house, Joplin’s apartment, and Panhandle Park. http:// wildsftours.com The Asian Art Museum hosts a "Flower Power" exhibit June 16 to October 1. http://www.asianart.org.

Dine in style, indoors outside.

and

Your many choices include: • VeganBurg (http://veganburg.com) in HaightAshbury serves yummy chef-made vegan burgers, plant-based New American standards and seaweed fries. • Peña Pachamama (http://pachamamacenter. org), housed in a historic speakeasy in the old Latin Quarter, features South American food -raw, half-cooked and all gluten-free -- and live after-dinner performances. Try the house-made vegan ice cream or raw kale chips. • Indochine (http://indochinevegan.com), in the Mission district, makes upscale Korea, China, Thailand, Vietnam, Japan, using veggies, tofu and faux meat.

VegWorld Magazine

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VEGWORLDLY WANDERINGS

• Golden Era Vegan Restaurant (http://www. goldeneravegan.com), with choices from rice and noodle dishes to soy meats, hot pots and desserts. Bargain lunch specials, too. • Shizen Vegan Sushi bar and Izakaya offers sushi and Japanese food https://www.facebook.com/ ShizenSF (http://www.facebook.com/ShizenSF). At Golden Gate Park, pack a picnic and enjoy the great outdoors.. Keep your ears open for a locals’ tradition: the drum circle on Hippie Hill.

More info:

http://www.sftravel.com http://www.summerof.love https://www.happycow.net

About the Author Robin, an award-winning writer and photographer, travels in search of enlightenment, fun and great vegan food. Reach her at travelveg@live.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 Dr. McDougall’s 3-Day

Eat Drink Vegan – LA

Intensive Program

May 27 - May 29, 2017

May 05 - May 07, 2017

Los Angeles, California

Santa Rosa, California

Mad City Vegan Fest 2017

Milwaukee VegExpo

Jun 01, 2017

May 06, 2017

Madison, Wisconsin

Wauwatosa, Wisconsin Veggie Fest Hamilton May 06, 2017 Hamilton, ON, Canada New Orleans Vegan Food Festival

Cleveland VegFest 2017 Jun 03, 2017 Cleveland, Ohio Health, Healing & Happiness Conference & Expo

May 13 - May 14, 2017

Jun 09 - Jun 11, 2017

New Orleans, Louisiana

Las Vegas, Nevada

Cork VegFest 2017

Asheville VeganFest

May 13, 2017

Jun 10 - Jun 11, 2017

Dublin, Ireland

Asheville, North Carolina

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Veggie Fest Chicago Jul 01, 2017 Wheaton, Illinois Spokane VegFest Jul 22, 2017 Spokane, Washington VegFest Colorado Jul 22 - Jul 23, 2017 Golden, Colorado UK: Sheffield Vegan Festival Jul 23, 2017 Sheffield, U.K. S.E.E.D: Sustainable Everyday Edibles & Drinkables Aug 13, 2017 Philadelphia, Pennsylvania Vegan Soul Fest Aug 26, 2017 Baltimore, Maryland

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progress toward

PERFECTION By Howard Jacobson, PhD

magine you’re an archery coach. Your student shows up for her first lesson, and you tell her, “Don’t worry about aiming at the bulls-eye, because you’ll probably miss. Just shoot the arrow wherever you feel like.”

Not a great strategy for helping your student grow into an accomplished archer, is it? Yet we often use this strategy on ourselves when we try to adopt a healthier way of eating. We call it, “Progress, not perfection.”

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FEATURE - PROGRESS TOWARD PERFECTION

PROGRESS, NOT PERFECTION It often goes like this: We learn about the whole food, plant-based diet, we watch the documentaries, we read the books, we subscribe to the recipe blogs, and we try our best to stick to this new regimen. But we slip up. We crave the hyper-palatable old foods; the sugar, the salt, the fat, the crispy, the alcohol. We feel isolated now that we eat differently from our friends and colleagues, so we cave to social pressure and “have what they’re having.” And we go from unconscious competence in the kitchen and the grocery store to conscious incompetence, not knowing what to buy or how to cook it. So it’s natural that we don’t attain instant perfection. The question is, what do we do about it? The phrase “progress not perfection” comes from a good place; it’s meant to keep us from beating ourselves up when we miss the mark. To avoid the vicious cycle of guilt/binge that keeps us stuck and miserable.

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But when we use it to simply shrug off our latest binge (which, following Glenn Livingston, PhD in his book Never Binge Again, I define as “eating even a single bite off your food plan”), we set ourselves up for recurrent future failure. For example, I tell myself that I’m never going to have dairy again. It’s terrible for my health, it’s unspeakably cruel to cows, and it’s awful for the environment. I post a Neal Barnard video to my Facebook wall, and share a Farm Sanctuary meme on Instagram. I’m feeling happy and righteous, at least until midnight, unable to sleep after watching the latest Senate hearings on C-Span. That’s when I remember there’s still half a pint of Ben & Jerry’s Chubby Hubby in the freezer from Before. 700 calories later, I’m lying on the couch in a swirling puddle of dopamine and shame, and I feel like the world’s most hypocritical vegan. But I tell myself, “Hey, you’re only human. You can’t be expected to change overnight. Progress, not perfection.”

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FEATURE - PROGRESS TOWARD PERFECTION

And so the next time I face a battle of higher aspirations vs biological urges, I have a refrain to fall back upon when I lose once again. I know people who have literally spent years trapped in this internal war, vowing after every binge that it’s never going to happen again while excusing their lapse in a misguided attempt at self-forgiveness. The irony is, of course, that not only is there no perfection, but there’s no progress either. When we self-excuse, we tell our subconscious that what we did was OK, and so there’s no real urgency to change. We trap ourselves in in oscillating pattern, lurching from purity to binge and back again, all the while running a sub-program called “Seriously, what the F is wrong with me?” Not fun. And we never approach our weight, health, and behavioral goals.

THE INTENTION / ACTION GAP Back to archery. As a good coach, you would tell

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your student to aim for the bullseye every single time. Not because you expect her to hit it, but because it’s the act of aiming - the single-minded intention - that makes all the difference. She shoots and misses to the right. Now she has actionable information: next time, aim more to the left. She misses low; next time, aim higher. But if our beginning archer is just told to keep shooting, and not to worry about where the arrow goes, then she’s practicing a haphazard approach that will not yield improvement. The gap between our intentions and our actions is the most important distance in the world. If our intentions are wishy-washy or only half-believed, then that gap disappears into vagueness and ambiguity. But when we’re crystal clear on what we want to happen, and what actually happens, then we can

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FEATURE - PROGRESS TOWARD PERFECTION

analyze the gap and adjust our behavioral strategies

The rule doesn’t have to be extreme (i.e. never eat

for next time.

pasta again for the rest of my life). But it must be clear enough that you and a bunch of independent

I call this “Progress Toward Perfection.” It’s just

observers can all agree if you’ve followed it or not.

as gentle and non-judgmental as “progress not

In the fries example, a rule might be, “I don’t eat

perfection,” but has the added benefit of giving us

French fries,” or “I don’t eat fried food,” or “I don’t

tools to get better.

eat food with added oil,” or “I eat French fries only on the third Thursday of the month, and only five

Here are three tools you can use to make massive

of them.” The specific rule is less important from a

progress toward your own lifestyle perfection:

behavioral standpoint than the fact that it’s a clear line in the sand. You know which side of it you’re on.

TOOL #1: CLEAR RULES

Once you’ve stated the rule, and written it out to

In our culture, it’s considered bad form to make

make it official, treat it as a vow. Just as the archer

absolute rules about food. We hear “everything in

always aims for the bullseye, you always aim to

moderation,” and hear constantly from our friends

follow your rule completely.

and acquaintances that they could “never give up cheese/chocolate/pizza/etc.”

And just as the archer sometimes misses, you may miss as well. Which brings us to the post mortem.

And so we tend to treat our dietary intentions as suggestions or tendencies rather than rules. I hear this a lot from my coaching clients when I ask

TOOL #2: THE POST MORTEM

them how their week went. “Oh, pretty good,” they

When we binge, we tend to respond in a extreme

often say. “I only had a couple of French fries on

way. Either we hastily shrug it off to our human

Thursday.”

imperfection (“progress not perfection”), or we beat ourselves up for being the worst person in the world.

And while “a couple” is much better than “three entire orders of large fries,” they’re giving a mixed

Neither is useful, and both tend to reinforce the

message to themselves. Were those fries OK?

habit we’re trying to break. Instead, treat the binge

Sort of, and sort of not. So the next time they’re

as information, and use the clear gap between rule

confronted with deep-fried food, they have to

and reality to figure out what went wrong, so you

grapple with the same decision. And maybe “a

can fix it for next time.

couple” turns into five, or eight, and the slippery slope of fatty, salty yumminess leads to a full-on

When you look back on a binge, start with the FAST

cardiovascular punch in the face.

assessment that I learned from leadership coach Peter Bregman:

The solution is to make a rule, and treat that rule like

• How was I Feeling?

a marriage vow. As in, it really matters to me that I

• How was I Acting?

live by this rule, because I’m the sort of person who

• What was I Saying?

keeps my word, even - especially - to myself.

• What was I Thinking?

VegWorld Magazine

Issue 40 - May/June 2017 |

VegWorld Magazine

Issue 40 - May/June 2017 |

FEATURE - PROGRESS TOWARD PERFECTION

These questions are designed to help us freezeframe the binge, replaying it slowly enough to spot the moment when we believed a thought that contradicted our rule, our vow. In the ice cream example, that thought might be, “I’m anxious and scared, and I’ve had a long day, so I deserve a treat. And that treat is Chubby Hubby.” In the case of the French fries, the thought might be, “Well, it’s just a couple, and I’ve been eating so well, they won’t make any difference.” The goal of the post-mortem is to shine a piercing searchlight on that thought. To isolate it, and glare at it, and recognize it as dysfunctional and dangerous. The next time we hear that dysfunctional thought, we can say to ourselves, “Oh, that’s the thought that fooled me into breaking my vow last time. Well, fool me once, shame on you. You can’t fool me twice.” And, then past the heat of that moment of desire, we can dispute it. “I’m anxious and scared, and I’ve had a long day, and eating sugar and dairy right before bed is not a treat but a self-inflicted punishment. Because I love myself, I’m going to make a cup of tea and do some deep breathing while I scan my body and calm myself down.” “It may just be a couple, but they still are bad for me, and will keep me from reaching my weight goal, and every time I stay strong and committed, I’m building my willpower muscle. So I’m going to say no to the fries and feel really good about the person I’m becoming.”

TOOL #3: THE PRE-MORTEM Armed with clear knowledge of how we sabotaged our goals and our self-esteem in the past, we next

VegWorld Magazine

conduct a pre-mortem. Scan the next three weeks or so on your calendar and identify “critical moments” - times and places and events and opportunities where you’ll be tempted to break your rules. Maybe tonight, home alone. Maybe next Thursday at the soccer pot luck. Maybe a work lunch at Cheesecake Factory. The pre-mortem is just like the post-mortem, except that we imagine it rather than remember it. Picture the situation as clearly as you can. What are you thinking and feeling? What are you saying to the waiter? Where do you choose to sit at 11pm on the recliner in the living room in front of the TV, or in bed with a book of spiritual affirmations? First imagine the scene in which you break your rule. What thought makes you believe that’s OK? Hear it clearly. What action do you take that initiates the transgression? How do you feel as you binge? How do you feel right afterward? Next, rewind the tape in your mind, back to the point before the binge felt inevitable. What can you do or say differently? If you have a dysfunctional thought, what’s the counter-thought that disputes it? If you experience a strong unpleasant feeling, how can you address it without relying on off-plan food? Pay close attention to the moment where the two scenes diverge. Where you do or say or think or feel something different, and the outcome shifts from binge to success. That’s your Power Moment. Feel it. Savor it. Practice it. These tools are not instant cure-alls. You may still stumble, as you develop your willpower and “won’tpower” muscles, and learn all the tricks of the voice that wants you to binge.

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FEATURE - PROGRESS TOWARD PERFECTION

But when you take your rules seriously, insist on debriefing all failures with a post mortem, and anticipate future dangers via a pre-mortem, you will make real, meaningful, tangible progress toward perfection. And once you experience the joy of getting closer and closer to that bullâ&#x20AC;&#x2122;seye, your improvement will take on a life of its own.

About the Author Howard Jacobson, PhD is the host of the Plant Yourself Podcast, and contributing author to Whole, by T. Colin Campbell, and Proteinaholic, by Garth Davis, MD. Howard runs the Big Change Program, with Josh LaJaunie, and helps people adopt lifestyle and dietary habits in alignment with their goals and values. To discover how to avoid backsliding and sustain your new health habits for life, grab his "Slippery Slope Report" free: http://plantyourself.com/slippery-slope. www.PlantYourself.com | www.BigChangeProgram.com

VegWorld Magazine

| www.PlantYourself.com/slippery-slope

Issue 40 - May/June 2017 |

The Politics of Meat – Part I

THE GROWTH OF THE FEEDLOT By Lori Donica Barber, MA, Anthropologist & Historian of Food

“While we ourselves are the living graves of murdered beasts, how can we expect any ideal conditions on this earth?” –George Bernard Shaw

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FEATURE - THE POLITICS OF MEAT

olitics is everywhere these days. Open any

production being an untenable long-term option

newspaper, magazine, or Facebook feed,

for attaining food. Indeed, as per the definition of

and you’re likely to find politics of every

“unsustainable,” they cannot be maintained at the

genre front and center. Politics has even found

current rate or level; they upset the ecological

its way onto our dinner table, and you might be

balance by depleting natural resources, and in no

surprised to find that what one eats for dinner has

way can their practice be upheld or defended.

huge implication for our health, our environment, and our mental well-being. In particular, those flesh

The politics of meat runs deep in our nation,

foods that so many hold dear and expect at every

perhaps because we have been a nation of meat

meal are intertwined intimately with politics.

eaters from the country’s inception. Consider the following statistic: During colonial times,

The definition of unsustainable is: not able to be

colonists ate around 150 pounds per person per

maintained at the current rate or level, upsetting the

year. Today, in the U.S., Americans consume 270.7

ecological balance by depleting natural resources,

pounds per person a year – almost double the

not able to be upheld or defended. That feedlots

amount! Government subsidies on corn and lax

are unsustainable goes without saying. They use

environmental regulations have kept meat prices

astronomical amounts of energy and water in

low, which have kept the consumer coming back

order keep their enterprises running. Moreover,

for more and more and more.

their detrimental effects on the environment, their cruelty to animals, their contribution to

"So what?" you might ask. "What’s wrong with

climate change, and the toll their products take on

consuming all that meat? What’s wrong with the

human health all add up to this method of meat

way we grow this flesh? What’s wrong with feedlots?

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FEATURE - THE POLITICS OF MEAT

After all, they let us produce

the meat packing industry,

a lot of meat, on a limited

his idea of concentrating

amount of land, for an

beef in one geographic

inexpensive final product."

area to both fatten and

Those are great questions,

slaughter

with a long answer, which

original seed from which

involves

the

the feedlot industry would

history and politics of meat

grow. When Swift died

in the United States.

in 1903, he left behind a

explaining

planted

the

business valued in excess Today,

meat

for

the

160

million

dollars.

masses is mainly raised in

Swift’s biography reveals

something called feedlots,

that he took great pains

also known as confined animal feeding operations

“in caring for his meats,” as well as giving his

or CAFOs, for short. Meat wasn’t always raised

time and money to bettering the community in

this way. Animals used to graze on open pastures,

which he lived. Swift’s chronicle represents classic

eating their fill of grass and hay, living out their days

capitalism; as long as one is philanthropic, profit

on the wide open American plains. But as people

can be garnered in whatever manner one wishes.

moved into cities and off of farms, the manner of raising animals for consumption also changed.

Though his idea was rooted in improving beef production, and his intentions, by all accounts

Feedlots developed mainly during the latter half

were noble, Swift actually set the stage for a radical

of the twentieth century. A man by the name of

transformation of the food system. Swift launched

Gustavus Swift was a cattleman and an innovator

an enterprise with the intent of producing a

in railroad car design. In 1876, Swift first conceived

quality product, while investing in his immediate

of and brought to fruition the idea of a feedlot

community. However, as profit became the driving

operation in Chicago. As a young man, Swift

force, and the company grew ever larger, Swift’s

wanted to leave home and seek his fortune in the

initial good intentions of devoting proceeds to the

big city of New York. According to his biographer,

community where he reaped his monetary rewards

his father implored him not to leave saying, “Don’t

fell away, and the new focus became revenue.

go, Stave [sic]. Stay home and I’ll buy you an animal to kill and you can start in the meat-market business

Far away from Chicago, where Swift was developing

yourself.” His father gave him twenty dollars with

the feedlot concept, on the plains of Colorado,

which Swift purchased his first heifer. That twenty-

another innovator was also utilizing the feedlot

dollar investment morphed into a multi-million

model to grow more meat on smaller plots of land,

dollar international business.

which resulted in further alteration of the American meat market. In the 1930s, countless fortunes

His narrative represented the typical rags to riches

vanished because of the depression and the

American story of the individualistic, inventive man.

dustbowl. Yet, while many people lost their wealth,

While Swift made the vast majority of his wealth in

Warren H. Monfort, in the town of Greeley, with

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Issue 40 - May/June 2017 |

an eye for business and cattle, began building his

By 1968, Monfort’s Greeley feedlot topped 100,000

cattle empire. Monfort integrated many of Swift’s

head—the first in the nation to do so. By incorporating

practices in order to build his business. Starting

Swift’s idea of fattening/slaughtering/packing beef

with a mere eighteen cows, Monfort slowly began

in one geographic area, Monfort catapulted himself

adding cattle to his herd. The mechanization of

to meat production stardom. The combining of

agriculture began replacing horses in the field,

these three industries under one company name

which resulted in a surplus of grain crops—mainly

became known as “vertical integration.” Monfort

corn. Monfort was one of the first to see how this

managed to assimilate all parts of cattle processing

surplus grain could be a boon to growing cattle.

in one physical space, greatly reducing the cost of

He became a pioneer in keeping packing plants

production. In addition, this prototype ushered in

stocked with year-round, well-fattened cattle. His

the demise of professions such as the local butcher.

feedlot operation expanded rapidly and became

Not long after, other feedlots incorporated this

one of the largest in the country. During WWII, it

model into their operations.

held roughly 3,500 head of cattle; by 1950, it had swelled to 8,000 head, and in 1960, it burgeoned

The consequences of Monfort’s enterprise were

to nearly 32,000 cows.

enormous. His standard set the stage for dramatic changes across the landscape of the United States.

During the 1960s, Monfort’s feedlot, as well as other

The years spanning 1950 to 1992 saw Oklahoma,

feedlots around the nation, began rapidly expanding.

Arizona, Kansas, Nebraska, Minnesota, South

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FEATURE - THE POLITICS OF MEAT

Dakota and Idaho lose vast amounts of farmland as

consequences follow as a result of this current

the prairies gave way to CAFOs. During this forty-

food system.

two year span when CAFOs multiplied, farmland disappeared, as did the farmers who tilled the soil

First, numerous industrial producers generate

across the Great Plains. Some of the forces that

food in whatever manner they wish, without

supported CAFOs’ growth were both the shift in

regard to environmental, worker, or community

farmland to growing primarily corn and soybeans, as

health. Second, because many consumers wish

well as the decrease in total farmland in production.

to believe their food comes from pretty and

CAFOs’ owners were willing to pay premium prices

green landscapes, this illusion allows producers to

for land to locate their facilities, thereby removing

continue production in whatever manner makes

farmers from their land. These giant agri-business

the most profit. The producer wishes to perpetuate

corporations bought up huge swaths of land as

the consumer’s image, and the consumer wants to

farmers, whose crops began garnering less and

believe the producer’s fabrications. Also, there are

less at market, were only too willing to sell their

numerous moral issues surrounding an increasingly

farms and leave the agricultural profession.

industrialized meat system. These ethical concerns range from environmental damage, to exploiting

Corporate assets replaced the diversity of individual

workers and communities, as well as creating

land ownership. Land that once yielded large varieties

serious health issues for the public as a whole.

of crops and supported a multiplicity of animals transformed into solely a production of cattle,

These ethical concerns must be grappled with in

corn, and soybeans. All of these factors culminated

order to make a meaningful change in the food

in the loss of agricultural diversity, environmental

system. As long as such concerns are hidden from

destruction, and dislocation of community.

the public, industrial meat producers will be able to continue their current practices unimpeded.

This industrialization of raising meat, along with

Education and information in the hands of the

mass migration of people out of the countryside

consumer can help make sweeping changes.

and into more urban spaces, has made food production invisible, which increased the scale of

In the next issue of VegWorld, we will delve deeply

human detachment from the world of agriculture.

into all of these matters and expose how meat and

It is seemingly forgotten that meat comes from a

politics work together to veil the truth about the

sentient animal; it appears to come bone free, in

meat industry and to keep the consumer in the

a package of cellophane and styrofoam. Certain

dark regarding their food.

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

Issue 40 - May/June 2017 |

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

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

care@AWFW.org

www.AWFW.org

Ashraya Initiative for Children

Poplar Spring Sanctuary by Mark Peters

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

FACTORY FARMING PUTTING US ALL IN PERIL

Rick Dove/doveimaging.com

ACTORY FARMING is a term that conjures up a myriad of grim images, from rows of animals packed into giant warehouses and exploited workers toiling for substandard wages to massive amounts of pollutants spewing into the environment. In their relentless quest to maximize profits through mass production of cheap meat, milk and eggs, factory farms not only hurt animals and people, but also wreak havoc on the environment. In fact, factory farming is a chief culprit in the dangerous degradation of our fragile planet.

According to a 2006 United Nations report, animal agriculture is “one of the top two or three most significant contributors to the most serious environmental problems, at every scale from local to global.”

VegWorld Magazine

Compromised Air Since factory farms, or Concentrated Animal Feeding Operations (CAFOs), are considered “farms,” they are currently exempt from the industrial emissions standards required by the Environmental Protection Agency (EPA). Yet factory farms release tons of greenhouse gases and highly toxic pollutants, like hydrogen sulfide and ammonia, into the air we breathe every single year. The EPA reports that roughly 80 percent of ammonia emissions in the U. S. come from animal waste. Atmospheric ammonia can disrupt aquatic ecosystems, ruin soil quality, damage crops, and jeopardize human health. Particulate matter, formed when gases like ammonia react with other compounds, can lead to respiratory disease, cardiovascular complications, increased hospitalizations, and even premature death.

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FACTORY FARMING

Wasted Water According to the Pew Commission on Industrial Farm Animal Production, growing farm animal feed crops â&#x20AC;&#x153;places enormous demand on water resources: 87 percent of the use of freshwater in the U.S. is used in agriculture, primarily irrigation.â&#x20AC;? Worldwide, agriculture accounts for 93 percent of water depletion, with the vast majority of freshwater used for farm animal feed production.

Animal agriculture is responsible for more deadly greenhouse gases than all the SUVs, Hummers, cars, trucks, planes, ships, and other forms of transportation in the world combined. These greenhouse gases accelerate global warming which, scientists say, will increasingly lead to catastrophic climate-related disasters around the world.

Producing one pound of animal protein requires about 100 times more water than producing a pound of grain protein. In fact, factory farming wastes so much water that you can save as much water by not eating a pound of beef as you can by not showering for almost six months. In addition to providing drinking water for farm animals and irrigation for feed crops, factory farms use scarce freshwater resources to flush manure out of barns and for other industrial uses. For example, industrial milking centers that use manure flush cleaning and automatic cow washing systems can use as much as 150 gallons of water per cow per day.

Fecal Contamination Animals raised for food generate more than 100 times more excrement than the entire U.S. human population, but this raw waste is not treated in sewage systems. This excrement often contains toxins and other pollutants which find their way into groundwater, and eventually into the sea, killing countless fish and other aquatic organisms and devastating marine ecosystems. According to the EPA, agriculture is the single largest source of water pollution in rivers and lakes, and the waste from factory farms is a significant part of the problem. In fact, waste generated by factory farms

VegWorld Magazine

Issue 40 - May/June 2017 |

has already polluted more than 35,000 miles of 7,000 square mile “dead zone” in the Gulf of Mexico rivers in 22 states, and contaminated groundwater off the coast of Louisiana where virtually all of the in 17 states. sea animals and plants have died and most forms of aquatic life can no longer survive.

Dead Zones

A leading cause of soil and groundwater contamination, lagoon breaches and fertilizer spills are incredibly common. When this waste makes its way into our streams, rivers and groundwater supplies, massive numbers of fish and other animals die. When 25 million gallons of rotting hog waste spilled into a North Carolina river in 1995, as many as 10 million fish died as an immediate result. In the Midwestern U.S., most farms are on or near streams and rivers that carry excrement from factory farms into the Mississippi River, which ultimately deposits this hazardous waste into the Gulf of Mexico. The nitrogen runoff from farm animal waste and fertilizers that are primarily used to grow crops for farm animals causes algae populations to soar, depleting the water’s oxygen levels and killing fish and other aquatic creatures. Oxygen depletion from animal manure and fertilizer pollution has created a

VegWorld Magazine

Ransacked Oceans The human appetite for seafood is driving many marine species to extinction. In fact, according to a Food and Agriculture Organization estimate, more than 70 percent of the world’s fish species are either fully exploited or depleted, and researchers have warned that all fish may be gone by the year 2048 if overfishing trends continue. Hundreds of thousands of dolphins and endangered turtles, as well as billions of other marine animals, become entangled in fishing nets annually and are thrown back into the sea dead or dying. The fishing industry refers to animals killed by their wasteful and devastating fishing practices as “by-catch.” In fish farming, or aquaculture, fish are raised by the thousands in gigantic pens. These conditions make animals very susceptible to disease, so they

Issue 40 - May/June 2017 |

FACTORY FARMING

are heavily dosed with antibiotics. Like livestock farming, aquaculture has also led to the further disparagement of our delicate aquatic ecosystems, polluting bodies of water with waste run-off containing potentially hazardous chemicals, drugs and pathogens. Further depleting our oceans of life, feed for “farmed fish” typically consists of wild-caught fish taken from our already ravished oceans. This inefficient process requires approximately five pounds of wild fish to produce only one pound of “farmed fish.”

Ruin on the Range Livestock grazing is one of the most ecologically destructive forces of the modern era and is still ©Greenpeace / Daniel Beltra legally permitted within the National Wilderness Preservation and National Park Systems and animals who “interfere” with or are perceived as subsidized by taxpayer dollars at a rate of $100 “threats” to livestock or agricultural interests. million a year.

Deforestation and

In the U.S. alone, livestock grazing adversely affects 22 percent of federal threatened and endangered Desertification species, including the desert tortoise, pronghorn A main contributor to desertification in the Western antelope and numerous bird species. Additionally, U.S., livestock grazing decimates native vegetation federal government agencies exterminate vast and animal populations and accelerates soil numbers of coyote, prairie dogs and other native erosion, transforming once fertile land into desertlike environments. Hundreds of millions of acres of forests and rainforests worldwide, including 260 million acres in the U.S., have already been cleared for livestock grazing or animal feed crops. Razing or burning rainforests down to create grazing land for livestock is a major cause of species extinction in the rainforests of Central and South America. Nearly 80 percent of the agricultural land in the U.S. is used to feed the nearly 10 billion farm animals who are slaughtered each year in this country alone. In fact, more than 40 percent of the total land mass of the U. S. is used to raise animals for food.

VegWorld Magazine

Issue 40 - May/June 2017 |

FACTORY FARMING

This article was reprinted with kind permission from Farm Sanctuary. Farm Sanctuary is the nation’s leading farm animal protection organization. Since incorporating in 1986, Farm Sanctuary has worked to expose and stop cruel practices of the “food animal” industry through research and investigations, legal and legislative actions, public awareness projects, youth education, and direct rescue and refuge efforts. Farm Sanctuary's shelters in Watkins Glen, NY and Orland, CA provide lifelong care for hundreds of rescued animals, who have become ambassadors You Can Help for farm animals everywhere by educating visitors Choosing plant foods instead of animal foods is about the realities of factory farming. one of the biggest steps that we can take to lighten our impact on the Earth. In addition, we can help FARM SANCTUARY support more sustainable food production systems P.O. Box 150 by shopping for vegan food at local farmer’s markets, Watkins Glen, NY 14891 food co-ops and health food stores, or by joining a 607-583-2225 Community Supported Agriculture (CSA) program. info@farmsanctuary.org For additional information and to get involved in farmsanctuary.org efforts to prevent industrial farming abuses, please visit farmsanctuary.org.

From tropical rain forests in Brazil to ancient pine groves in China, entire ecosystems are being destroyed to satisfy the human desire for meat. According to scientists at the Smithsonian Institute, the equivalent of seven football fields of land is bulldozed every minute to create more room for farm animals.

VegWorld Magazine

Issue 40 - May/June 2017 |

THINGS WE LOVE

THINGS WE LOVE Shoshanna Chaim Loves

Amrita Health Foods mmortality. Nectar. Nectar of the Gods. These are the words that define Amrita.

For me, Amrita is a blessing in the form of a nutrition bar I feel good feeding to my family. Since they are raw, gluten, dairy free and void of chemicals and preservatives, it makes sense that they help with immortality...well, you know what I mean. And because they are date-based and filled with amazing flavors from nature, nectar fits the bill, too. Here is what the name does not tell you: Amrita bars were created by Arshad Bahl. After moving here from India, his nutrition and fitness began to decline, despite his active biking lifestyle. But more than that, he needed to find a food his son could eat. His son was diagnosed with autism, and his strict gluten free, plant-based diet was proving to be a huge part of his progress.

competitions. No gels or beans...full on food. And I love them on the go, before a workout, and this way I don't have to make them myself... Thanks Amrita! In our house the Apple Cinnamon, Chocolate Maca and Pineapple Chia go fast! Take a tour at Amrita Health Foods and tell me what your favorite flavor is! Give it a try! Use the code PlantTrainers at checkout for 15% off your purchase. Youâ&#x20AC;&#x2122;ll love them.

So Amrita Health Foods was born. Plant-based, cruelty free, athlete fueling, and child friendly! We have a winner! My children love the great flavors. And they are a safe school snack. My husband, Adam, trains with them and uses them as fuel for his Ironman

VegWorld Magazine

Issue 40 - May/June 2017 |

by Sharon McRae

’m excited to share my new find with you this

those who shower first thing in the morning, it

month because not only is it a fabulous company

would help to gently nudge you out of that lethargic

that sells vegan, all natural products, but it’s

feeling that can sometimes linger for a while. It

local to me in Maryland! [be] essential is a family

comes in a handy pump dispenser bottle, lathers

owned business, started by a concerned Mom and

beautifully, and two or three pumps is more than

Dad who, as parents of three daughters, became

enough to get the job done. It definitely gets me

frustrated and disappointed with available choices in

out of the shower faster than using bar soap, and

personal care products for their family. They decided

some days it’s really all about those few minutes

to experiment with making their own homemade

when I’m in a hurry to get out the door. This one is

personal care products, using 100% therapeutic

staying in my shower permanently!

grade essential oils, most of them organic, with no artificial fragrances, colors, chemical preservatives, or toxins. And the rest is history! They were kind enough to send me a generous sampling of some of their most popular products, and I’ve had a ball testing them all out! Here are some of my favorites:

[be] bubbly Eucalyptus Mint Natural Liquid Hand & Body Wash I had all but given up on shower gels because I couldn’t find any that lathered just the right amount, went a long way, and smelled natural. This product is my new favorite! The scent is amazingly refreshing after my morning workout, and I suspect that for

VegWorld Magazine

Issue 40 - May/June 2017 |

TRUE BEAUTY

[be] enriched Ultra Nourishing Moisturizer I love everything about this moisturizer; the consistency is just perfect…it’s a butter that literally melts right into the skin. It is so easy to blend without leaving any residual oily feeling, and it has a very faint scent of chocolate, without being overbearing. The ingredients, which include shea butter, coconut oil, cocoa butter, jojoba, avocado and hemp oils, and calendula (a wonderful skin soother), are all organic. It leaves my skin feeling… well, nourished, and again, a little goes a long way. I keep it in the shower stall and apply it as soon as the water goes off and I towel dry, while my skin is still damp. It’s a fabulous product, and I know it will come in very handy when the weather gets cold again next year and my skin gets extra dry.

VegWorld Magazine

Issue 40 - May/June 2017 |

TRUE BEAUTY

[be] relaxed Orange Lavender Body & Linen Spray

And lastly, I am crazy about the [be] happy uplifting and [be] zen essential oil blends, which come in

This is such a nice product to include in my bedtime

small vials that are perfect for my purse and my

routine! I love and diffuse essential oils frequently,

yoga bag. Anytime I’m feeling the slightest hint of

but sometimes I’m just a bit lazy about it. On those

the blahs, I dab a little of the uplifting blend on my

nights when I want the benefit of the relaxing aroma

temples and feel instantly lighter. And the zen blend

before bed but don’t feel like filling the diffuser, this

is perfect for sivasana after a vigorous yoga class! All

spray is incredibly useful. A couple of sprays over

in all, [be] essential products are a great find, and I

the general area of my pillows and sheets leave

love the founders’ story. They really have achieved

me feeling relaxed and ready for slumber. This will

their mission of bringing effective, safe, and natural

come in super handy for travel, too!

personal care products to a marketplace that can be very difficult to navigate in a health promoting way.

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. VegWorld Magazine

Issue 40 - May/June 2017 |

EAT THE WORLD

LOVINâ&#x20AC;&#x2122; SPOONFULS

AN OASIS IN THE SONORAN DESERT by Michael Taylor

ave you ever seen the movie where the man lost in the desert sees an oasis, only to have his hopes dashed because it was a mirage? Well, here is an opportunity to dine at your oasis. In the middle of the Sonoran Desert lies the eclectic city of Tucson, where clashing cultures of the Native Americans, the American West and our friends south of the border merge into this unique Southwestern American city. Off North Campbell Ave is a quaint little restaurant called Lovinâ&#x20AC;&#x2122;Spoonfuls. Their menu is as eclectic as the city they serve, from a mix of

VegWorld Magazine

Issue 40 - May/June 2017 |

EAT THE WORLD

comfort foods seen at traditional restaurants to the very healthy foods you would expect at a vegan restaurant. From mock meats to mock tuna, BLTs and a Reuben sandwich, you can find a traditional comfort food that is perfect for you. In the mood for healthy? Dig into the homemade soups, the kale salad or one of their six bowls. You can even create your own salad with dozens of ingredients, many of which I wish that I had in my household! This menu is huge and will leave you wishing you could eat several meals at once. I started off with the Buffalo Cauliflower bites and was not disappointed. Good portion to share with a friend as you do not want to fill up with just an appetizer. For my main meal, I took the owner's recommendation and ordered the â&#x20AC;&#x153;Wildcat Burger." This burger was over-the-top good, made with soy and topped with crispy soy bacon, grilled onions, vegan blue cheese, and spicy sriracha sauce. I recommend this for your first visit. The smoothies are good, although none with kale or spinach that I saw, but nonetheless worth trying and reasonably priced.

VegWorld Magazine

Issue 40 - May/June 2017 |

EAT THE WORLD

In business since 2005, Sunny Anne Holliday (the owner) has sought to promote a healthy, cruelty free diet through her restaurant. She wants to appeal to the masses so she has comfort foods for the vegan-curious and healthy options for the hard-core health nuts. Her enthusiasm for the cause keeps her quite busy as she presents the benefits of veganism at the University of Arizona and has even won the local notable award of “Tucson Women of Influence." Lovin’ Spoonfuls is open for breakfast, lunch & dinner Monday thru Saturday (9:30 AM – 9:00 PM) and Brunch on Sunday (10:00 AM – 3:00 PM). They take credit cards, have plenty of seating indoors and out, and parking will not be a problem. Reservations are not needed nor taken, and the service is friendly and quick. When in this wonderful city, make this place a must see.

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.

VegWorld Magazine

Issue 40 - May/June 2017 |

BREAK THOSE BREAKFAST BLUES

WITH THESE 5 EASY TIPS by Shoshana Chaim

oes your family have those breakfast blues? vacation for a day. Food dyes, sugars and white Sick and tired of making the same thing? flour is just not the cool thing to do anymore. Feel like you are feeding the kids a bunch of junk? I love to concentrate on a healthy breakfast. We have always heard that this is the most important I hear you. Vegan is good, but health is starting to meal of the day. It sets the tone for the rest of the take the stage as well. If you remember back to my day, and you are usually at your best to be able to article in the November/December issue, colorful make it right. cereal actually killed my familyâ&#x20AC;&#x2122;s fun summer

VegWorld Magazine

Issue 40 - May/June 2017 |

BREAK THOSE BREAKFAST BLUES

Back when I worked a full time 9-5 (PLUS) job, what you’ll be having for breakfast. This way you'll the mornings seemed like a whirlwind. But health have the ingredients, and you won't spend an hour was a priority, so I made it work. Now that I work deciding what to have to make everyone happy. from home, I still don't waste time in the mornings because I have my breakfast routine down to a tee. Having said that, you can still BE FLEXIBLE. Plan for Here is what I know…

days where you have the children choose between a (plant-based) yogurt parfait or a healthy cereal

You need a breakfast makeover you AND your family with plant-based milk. This way they still get to have members will eat that won't take hours to prepare. some control over what they are eating, but the healthy choices they choose from are yours. I’ve got your answers. And finally, BATCH COOK. Find some recipes you First of all, you’ll find there are tons of great breakfast can prepare in advance. If you are making pancakes recipes in this edition, BUT before you skip to the on the weekend, double the recipe and warm some recipe section of this magazine, you need to learn up during the week. Make oatmeal Monday morning, how to make these great recipes work in your busy but make enough for leftovers on Tuesday. Once home. you have a recipe you know someone loves, like WORK TOGETHER. Sit together as a family, look at Breakfast Balls or a granola bar, double it and freeze some cook books, online recipes or family staples, it to save you time and energy in the mornings. and make a list of things that work and things that don't. You’ll be surprised at what your family is Breakfast doesn't have to be difficult to be healthy willing to try.

and never underestimate the power of fruit! Remember that your children need to see you

Just because someone likes rice crispies with eating a healthy breakfast. They learn so much not (plant-based) yogurt or plain oatmeal, it doesn't just from your words, but from your actions. And if mean you can't make it healthier. SPRUCE IT UP you are wolfing down a high fructose corn syrup with superfoods like chia seeds, hemp hearts, bar on the way out the door with your coffee and unsweetened coconut or dried fruit. Don't expect cream in the other hand, your health can be at them to love it the first time. Start small with one risk. Your family needs you to be healthy, happy item at a time. and energetic. So make sure you get in on this I’ve said it before, and I’ll say it again. PLAN. Just healthy breakfast thing. Make a plan and start your like you would (or should) plan your dinners, plan day off right.

About the Chef Shoshana Chaim is a Family Health and Wellness Coach working one-on-one with busy parents and families to alleviate the stress in life caused by poor diet, unhealthy lifestyle, and chronic illness. With an emphasis on plant-based nutrition and individualized action steps, Shoshana heals people from the inside out, so that they can finally stop surviving and start thriving again. Shoshana is featured as the co-host of the Plant Trainers Podcast, as well as in publications including VegWorld Magazine, Thrive Global, and Rogers Television. She also gives local and international talks and lectures to schools, health groups and at conferences. She lives in Toronto with her husband, two children and rescued cat, Obi. Click here for her Top 5 Daily Activities That You Must Do To Create A Healthy Family http://bit.ly/2gxSXL5 VegWorld Magazine

Issue 40 - May/June 2017 |

BREAKFAST BALLS By Shoshana Chaim

VegWorld Magazine

Issue 40 - May/June 2017 |

BREAKFAST BALLS

f you are busy and on the run, these are the balls for you! They are packed with nutrients to give you energy for the first part of your day whether you are working out, driving carpools or making it to work by the skin of your teeth. If you don't feel like rolling the balls, just sprinkle the mixture on top of your fruit for a delicious granola type meal.

ingredients • ½ cup of any seed or nut butter • ¼ cup maple syrup

Directions: 1. Spread the oats onto a baking sheet. 2. Bake at 350˚ for about 10 minutes.

• 1 Tablespoon raw cacao powder

3. Watch the oats to make sure they don’t burn and mix them half way through.

• 1 cup rolled oats (gluten-free)

4. Set aside to cool.

• 2 Tablespoons raw sunflower seeds

5. In a bowl, stir together the seed or nut butter, maple syrup and cacao powder.

• 1 Tablespoon raw pumpkin seeds • 1 Tablespoon hemp hearts

6. Add the rest of the ingredients together. 7. Scoop out approximately one tablespoon of the mixture and roll it into balls or drop them onto a cookie sheet or into little paper holders. Happy Breakfasting!

“This book is the companion volume to Whole that needed to be written.” —T. Colin Campbell, PhD, and Howard Jacobson, PhD, coauthors of Whole

“Lani has created a great ‘how-to’ book for every stage of your plant-based journey.” —James Cameron and Suzy Amis Cameron

Learn more: theplantbasedjourney.com

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

Issue 40 - May/June 2017 |

EASY BANANA

CINNAMON BUNS By Karen Ranzi, MA Number of servings: 1-2

ingredients • 5 bananas sliced lengthwise in 3 parts • 7 dates, pitted and blended with 1/2 cup water • Cinnamon

Method Spread date sauce on all banana slices. Sprinkle cinnamon. Dehydrate at 115 degrees for 8 hours. Roll the first banana and roll the second banana slice around it. Do this with remaining banana slices. Sprinkle more cinnamon. Enjoy this sweet treat!

About the Chef Karen Ranzi, M.A., Award-Winning Author of Creating Healthy Children and Raw Vegan Recipe Fun for Families, Raw Vegan Coach, Founder of Super Healthy & Raw Academy raw vegan coaching certification course, Internationally Acclaimed Speaker, Raw Vegan Chef, and Speech/Language/Feeding Therapist. www.SuperHealthyChildren.com VegWorld Magazine

Issue 40 - May/June 2017 |

OVERNIGHT GRANOLA by Amy Johnson, aka Mrs. Plant in Texas

VegWorld Magazine

Issue 40 - May/June 2017 |

OVERNIGHT GRANOLA

aking granola can be time-consuming because you usually have to keep an eye on it while it’s baking in the oven, and you have to stir it often. I put together this recipe that you make in the evening, put it in the oven on 170 degrees overnight, and it's done in the morning!

ingredients • 4 cups oats

• ¼ cup water

• 2 cups puffed millet

• 2 teaspoons cinnamon

• 2 cups puffed brown rice (not like crispy rice cereal, but the softer, puffed style)

• 1 teaspoon vanilla extract

• 1 ripe banana

• 2-4 Tablespoons date sugar or coconut sugar (optional)

• 1 apple (with skin on)

• ½ teaspoon salt (optional)

• ½ cup natural peanut or almond butter (no oil, sugar, or salt added)

• ½ cup chopped raw almonds

• 1 Tablespoon tahini

• ½ cup raw pumpkin seeds • ½ cup dried fruit (optional)

Method 1. Preheat oven to 170 degrees F. Line two baking trays with parchment paper. 2. Blend banana, apple, peanut butter, tahini, water, cinnamon, vanilla, sugar, and salt until smooth. 3. Add oats, puffed millet, puffed rice, and nuts to a large bowl. Stir in blended mixture well. Split the granola onto two trays, spread it out evenly, but leaving it in clusters. Place trays in oven overnight. Granola should be dry by the morning. If desired, stir in dried fruit. Cool and store in airtight container.

About the Chef Amy is a home chef living medication-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 plant-based 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. VegWorld Magazine

Issue 40 - May/June 2017 |

SAVORY SPINACH PANCAKES by Jill McKeever

his recipe teeters between a pancake and a vegan omelette. It really comes down to what you're in the mood to eat. It's slightly moister than a pancake and dryer than an omelette. Topped with salsa, these oniony spinach rounds of awesomeness are sure to fill you up and keep you going.

VegWorld Magazine

ingredients • 2 tablespoons ground flaxseeds • ½ teaspoon black salt (kala namak) • 4 tablespoons water • ¼ teaspoon ground cayenne • 1 cup garbanzo bean flour pepper • 1½ teaspoons aluminum-free baking powder • 1 teaspoon onion granules

• 1 cup frozen chopped spinach, thawed, squeezed very dry • Your favorite salsa

• ¾ cup water

Issue 40 - May/June 2017 |

SAVORY SPINACH PANCAKES

Number of servings: 4

Method 1. In a small bowl, whisk together ground flaxseeds and 6 tablespoons water; set aside to thicken for 10 minutes. 2. In a medium bowl, mix flour, baking powder, onion granules, black salt, and cayenne pepper. Stir in flaxseed mixture and Âž cup water until batter is smooth; fold in chopped spinach. Set aside.

3. Heat a nonstick griddle or skillet over mediumhigh heat. Use a large ice cream scoop to divide batter onto the hot griddle; cook until bubbly and dry around the edges, 4-5 minutes. Flip and cook the other side for another 3 minutes. 4. Serve hot spinach pancakes topped with your favorite salsa. They're also good eaten at room temperature for snacking away from home.

About the Chef After watching the film Forks Over Knives in 2011, Jill McKeever healed herself of migraines, anxiety attacks, and lost 30-pounds when she adopted a plant-based lifestyle. She is a chef, cookbook author, and personal coach with a Certificate in Plant-Based Nutrition from the T. Colin Campbell Foundation. Her most recent cookbook, OMGee Good! Instant Pot Meals, Plant-Based & Oil-Free is all the rage with owners of the Instant Pot electric pressure cooker. Every week, she hosts entertaining live broadcasts on Facebook and YouTube to guide viewers through living a plant-based lifestyle. Subscribe to watch and chat with her live on YouTube: https://www.youtube.com/user/SimpleDailyRecipes and Facebook: https://www.facebook.com/groups/jillmckeever/

VegWorld Magazine

Issue 40 - May/June 2017 |

APPLE PIE OATMEAL by Amy Johnson, aka Mrs. Plant in Texas

VegWorld Magazine

Issue 40 - May/June 2017 |

APPLE PIE OATMEAL

had you at apple pie, didn't I? If you're looking for a quick and simple breakfast that will please everyone, this is it. Eaten cold or warm, it hits the comfort zone year round. You'll see the recipe calls for Vietnamese cinnamon; it is the strongest, richest, and sweetest cinnamon around. Once you've tasted it,

you won't go back to the other stuff. Number of servings: 4 (This recipe can easily be cut in half.)

ingredients

Directions

• 2 large Fuji or Gala apples, peeled, cored, chopped

1. In a medium bowl, toss all the ingredients

• 1 cup nondairy milk

together. Let sit for 10 minutes to allow

• 1 cup water

oats to soak up the liquid.

• 3 Tablespoons maple syrup or your favorite sweetener

2. Simmer in a medium saucepan on the

• 1 teaspoon Vietnamese cinnamon

stovetop over low heat. Serve cold or

• pinch of sea salt

warm and top with additional nondairy

• 2 cups old-fashioned rolled oats

milk, if you like.

VegWorld Magazine

Issue 40 - May/June 2017 |

SPINACH AND SWEET POTATO PANCAKES By Katie Mae, PlantzSt.com

VegWorld Magazine

Issue 40 - May/June 2017 |

SPINACH AND SWEET POTATO PANCAKES

ingredients Number of servings: 12–15 pancakes Total Time: 45 minutes Storage: 1 week in fridge

• 2 sweet potatoes • 8 oz baby spinach • ½ cup ground flaxseed • 1 lime, zested and juiced

• ½ Tablespoon curry or chili powder • ½ teaspoon onion granules • ½ teaspoon smoked paprika • ¼ cup diced cilantro

ACTION STEPS 1. Preheat oven to 400°F. Line 2 baking sheets with parchment paper. 2. Grate the sweet potatoes using a food processor with the grating blade, a mandolin, or a handheld grater. 3. Place a large sauté pan over medium heat and add the spinach. Sauté for 5 minutes, using tongs to turn the spinach until all of the spinach is wilted. Spinach has a lot of water, so do not add any water and keep the pan uncovered, so the excess moisture will evaporate. 4. Add the grated sweet potato, sautéed spinach, ground flax, lime zest, lime juice, spices, and cilantro. Use your hands to mix it all together, massaging the sweet potato as you do so. This will help the flaxseed serve as a binder in the pancakes. 5. Pick up about a ¼ cup of the mixture and shape it into a semi-tight ball in your hands. Flatten the patty just a bit, so it’s 2 to 3 inches wide and ½ to 1-inch thick, and place it on prepared pan. Repeat with the remaining mix. Bake for 20 minutes. Flip the pancakes and bake 10 more minutes. Serve immediately. CHEF’S NOTES Serve plain or top these pancakes with hummus, guacamole, or another plant-based condiment. To freeze the pancakes, first, freeze the patties (before or after baking) on a pan with parchment paper. Once frozen, transfer them to an air-tight container or bag to store.

About the Chef Katie Mae is a culinary coach, nutritionist and the founder of Plantz St. Culinary Gym in downtown Santa Rosa, CA. The Culinary Gym is a place for people to learn and practice cooking with whole plant foods to enhance their fitness and quality of life. With in-person classes, online programs, and several eCookbooks, Katie Mae helps make the plant-based diet convenient and extra flavorful. Katie Mae is a cooking instructor at TrueNorth Health Center and the McDougall residential health programs. She also contributes to the Forks Over Knives and the Food Revolution Network websites. Katie Mae holds a Master of Science in Nutrition from Bastyr University and has completed the Rouxbe Plant-based Culinary Certification. You can find her recipes and work at PlantzSt.com. VegWorld Magazine

Issue 40 - May/June 2017 |

VEGAN SAUSAGE By Desiree Pulley, aka The Plant Eaters

VegWorld Magazine

Issue 40 - May/June 2017 |

VEGAN SAUSAGE

his sausage is a life saver, literally and figuratively. I was determined to find a delicious but nutritious breakfast sausage because it is my son’s favorite breakfast food. This fit the bill for his desire for delicious-tasting sausage and my piece of mind for nutritious sausage. It's a win, win!! The herbs

lend the traditional flavors you expect in sausage, and the texture is spot on. Enjoy it beside a stack of vegan pancakes or have it in a breakfast sandwich. Any time of day is the right time of day for this savory sausage!

ingredients

Directions

• 3 ½ cups water

Preheat oven to 375°F. Line 2 cooking trays with parchment paper. Combine all ingredients, except the oats and rice, in a medium saucepan; bring to a boil over high heat. Remove from heat; add oats and rice; stir well. Allow mixture to sit for five minutes. Taste mixture and adjust seasonings as needed. Scoop mixture into 2-inch round balls; place on prepared baking sheet and flatten gently with the back of a wet spoon. Bake 15-20 minutes; flip sausages and bake an additional five minutes, or until cooked through.

• ¼ cup Bragg’s Liquid Aminos, low-sodium soy sauce, or tamari • ½ - 1 teaspoon liquid smoke (to taste) • 1 Tablespoon maple syrup (or any liquid sweetener) • 1 Tablespoon onion powder • 2 tsp. garlic powder • 2 - 2 ½ teaspoons dried sage • 1 teaspoon dried thyme • 1 Tablespoon dried rosemary • pinch cayenne pepper (optional) • ¼ cup nutritional yeast flakes • 3 cups quick-cooking oats • ½ cup of cooked rice (optional, if you don’t use rice add another ½ cup of quick oats) • Salt to taste

Optional but HIGHLY RECOMMENDED: Heat a non-stick skillet, then add a little soy sauce to it. Place sausage patties into the skillet to warm through and coat with the soy sauce to brown. This adds the saltiness that sausages have. Or, remove the patties from oven before the last five minutes of baking, brush with soy sauce, then return to oven to bake for five more minutes. Storage Options: After baking, let the patties cool and store in the refrigerator in an airtight container. When ready to eat, either warm in a skillet with soy sauce or in the oven/toaster oven for 6 minutes at 350 degrees F. You can also freeze the sausage patties after baking. Simply warm them in a skillet with soy sauce or in the oven. ENJOY!

About the Chef

Desiree is a wife and mother of three beautiful children. She loves feeding her family healthy and delicious food. She began a whole foods plant-based (no oil) lifestyle just a year and a half ago. Her journey began after many years of health problems and fad diets. After two years of monthly gall bladder attacks due to Cholecystitis (gall bladder disease), surgery was knocking at her door. She was determined to live a healthy, long life with her family and all of her organs. And, “The Plant Eaters” were “born”! Since making the change, she no longer has monthly gall bladder attacks and has released 70 pounds, never to be found again! She always enjoyed being in the kitchen, and adapting a whole food plant-based lifestyle has helped her find a life-long passion she always dreamed of. You can find Desiree and her family on YouTube at www.youtube.com/c/ThePlantEaters where she shares delicious vegan recipes that are hungry-husband and picky-kid approved! Or, follow them on Facebook www.facebook.com/theplanteaters and on Instagram @theplanteaters. VegWorld Magazine

Issue 40 - May/June 2017 |

DOUBLE CHOCOLATE OATMEAL by Amy Johnson, aka Mrs. Plant in Texas

VegWorld Magazine

Issue 40 - May/June 2017 |

DOUBLE CHOCOLATE OATMEAL

f you crave chocolate from time to time, this decadent (yet healthy!) breakfast will satisfy your chocolatey desires. This heart-healthy Double Chocolate Oatmeal can be eaten as a breakfast but is also delicious during the day as a snack. Number of servings: 1-2

ingredients • 1 cup old-fashioned rolled oats • 2 cups of water • ½ ripe banana • 1 Medjool date, pitted and chopped finely Chocolate Syrup • 1 Tablespoon + 1 teaspoon cacao powder • 1 Tablespoon date syrup, maple syrup, agave nectar, coconut nectar, or any other liquid sweetener • a little water for blending to desired consistency Toppings • ½ ripe banana, chopped • 1 teaspoon buckwheat groats (optional) • 1 Tablespoon chopped walnuts (optional) • 1 Tablespoon ground flax seed (optional)

Method In a small bowl, stir together well the 1 teaspoon of cacao powder and the liquid sweetener of your choice. Add a little water to blend to your desired consistency. Set aside. In a small saucepan, add the oats, 1 Tablespoon of cacao powder, water, ½ of the banana, and chopped dates. Over medium heat, begin cooking the oats—stirring often. After about 3 minutes, begin mashing the banana and dates into the oats well to distribute the sweetness. Cook oats to your desired texture (usually 6-8 minutes). When done, place cooked oats in a bowl and top with the chocolate syrup, the other half of the banana, and the other toppings, if desired.

VegWorld Magazine

Issue 40 - May/June 2017 |

SPICY SWEET POTATO HASH By Katie Mae, PlantzSt.com

VegWorld Magazine

Issue 40 - May/June 2017 |

SPICY SWEET POTATO HASH

Number of servings: 2, Total Time: 20 minutes, Storage: 6 days in fridge

ingredients

ACTION STEPS

• 1 small onion, diced

1. In a large skillet or sauté pan over high heat, add onion and potatoes. Dry-sauté for 3 minutes, with the pan covered, stirring occasionally.

• 1 sweet potato, diced to ½ inch pieces • ¼ – ½ cup orange juice (about 2 navel oranges, juiced) • ½ cup water • 1 tablespoon almond butter • ½ teaspoon cinnamon • ½ teaspoon chili powder • pinch of red pepper flakes, or more to taste • ½ bunch of kale, shredded

VegWorld Magazine

2. In a small bowl, whisk orange juice and almond butter together. Pour this dressing over the onion and potato and stir. Reduce the heat to low-medium and cook for 5 minutes. 3. Mix in the spices and kale and simmer for 3 more minutes. The dish is done when the potatoes are fully cooked and the kale has a bright green color.

Issue 40 - May/June 2017 |

PURPLE POTATO TEMPEH HASH By Katie Mae, PlantzSt.com

f you are looking for a filling breakfast that

making their potassium content even more valuable

provides sustained energy, this is your dish.

for heart health. Super-filling tempeh, a perfect

This fiber- packed hash is savory, smoky and

source of quality protein, and high B-vitamin

slightly sweet, thanks to the purple potatoes. Purple

greens round out this meal nicely. Serve as a side

potatoes have their origins in Peru and Bolivia and

for Multigrain Grits or Iron-rich Rich Morning Glory

have more antioxidants than other potato varieties,

Steel-Cut Oats.

VegWorld Magazine

Issue 40 - May/June 2017 |

PURPLE POTATO TEMPEH HASH

Prep time: 20 minutes, Cook time: 15 minutes, Total time: 35 minutes Serving size: heaping 3/4 cup, Number of servings: 5

ingredients • 1½ cups chopped purple sweet potato (1/2- inch pieces)

• 1 tablespoon wheat-free tamari or other soy sauce

• 2 teaspoons coconut oil

• ½ teaspoon paprika

• 1 cup thinly sliced yellow onion

• Pinch of sea salt, or to taste

• 2 tablespoons minced garlic

• 1/8 teaspoon freshly ground black pepper

• 8 ounces tempeh, cut into 1/2- inch pieces

• 1/8 teaspoon cayenne pepper

• 1 cup seeded and diced red bell pepper

• 1 Tablespoon nutritional yeast (optional)

• ¼ teaspoon liquid smoke, or 1 teaspoon smoked paprika (optional)

• 1 cup arugula, shredded kale, or chard

ACTION STEPS 1. Place a steamer basket in a pot with ½ inch of water over medium-high heat. Bring to a boil. Add the potato, and cook until just tender, about 10 minutes. Remove from the heat. 2. Meanwhile, place the oil in a sauté pan over medium-high heat. Add the onion, and garlic, and cook for 3 minutes, stirring frequently. Add the tempeh and bell pepper and cook for 5 minutes,

stirring frequently, and adding small amounts of water, if necessary, to prevent sticking. 3. Add the liquid smoke, if using, soy sauce, paprika, salt, black pepper, cayenne, and nutritional yeast, if using, and cook for 3 minutes, stirring frequently. 4. Add the arugula and cook for 1 minute, stirring frequently. Add the cooked potato and gently stir well before serving.

Variations Replace the purple potatoes with sweet potatoes or other potatoes. Replace the tempeh with tofu, seitan, or Beyond Meat. Add 1 teaspoon of seeded and diced jalapeño pepper along with the onion. Add 1 cup of thinly sliced mushrooms along with the onion. Add 1 cup of grated vegan cheese along with the arugula. For an oil-free version, use the water sauté method.

Yield: 4 cups hash

VegWorld Magazine

Issue 40 - May/June 2017 |

PRESCRIPTIONS FOR HEALTH WITH DR. LINDA CARNEY

THE JOY OF EATING PLANTS HOW CARBS CURB DEPRESSION

VegWorld Magazine

Issue 40 - May/June 2017 |

PRECRIPTIONS FOR HEALTH

epression impacts not only health, but

The gut/brain connection is powerful, although

also wealth. “A person suffering from

mental health professionals rarely counsel patients

depression loses on average over $10,000

about the therapeutic effect of plant-based, oil-free

a year in earned income. If they stay in depression,

nutrition on emotional issues like depression and

they and their family will be down a lifetime

anxiety.(4) Not only do plant-based diets prevent

average amount of $300,000 (total of lost income

brain drain from intestinal inflammation, but plant-

and increased expenses) in comparison with the

digesting bacteria in the colon send self-control

financial flourishing that would have occurred

signals to the brain that help fight food cravings.

had their depression and anxiety been promptly reversed.”(1) Dr. Neil Nedley notes that depression

A 12-week study published this year in 2017

impacts not only health, but also wealth.

(The ‘SMILES’ trial) demonstrated healthy mood improvements when plant foods were maximized.

Neil Nedley, MD, is world-famous for his success in

In fact, at the trial’s end, 32% of those eating plant-

reversing depression with plant-based diets. Board-

rich meals had Montgomery–Åsberg Depression

certified by ABIM, the American Board of Internal

Rating Scale (MADRS) scores so low that they were

Medicine, he expertly helps patients recover from

no longer considered depressed.(5)

emotional illness using whole food plant-based diets, cognitive behavioral therapy, and exercise.

Healthy mood states are more likely on a whole

Dr. Nedley’s best-selling book “Depression: The

foods plant based (WFPB) dietary regime, as

Way Out” details the science of how vegan diets,

demonstrated in a study of Seventh-day Adventist

sunshine, exercise, and cognitive behavioral therapy

adults.(6) Vegetarians reported significantly less

work together to heal emotional disease.

negative emotions than did omnivores. The participants with low intakes of Arachidonic Acid

There are now more fun things to do than ever

(AA) enjoyed better moods. Sources of AA, a

before in world history, notes Dr. Nedley. Why

producer of inflammation, include chicken, eggs,

then, are rates of depression, anxiety, insomnia,

meat, and fish, with chicken and eggs contributing

and suicide climbing? Suicide was the tenth leading

more to the diet of Americans than all other sources

cause of death in the United States for all ages in

combined. Omnivores consume nine times more

2013 (according to the CDC) with an increasing

AA than those on plant-based diets.

trend upwards documented from 1999 to 2015. There appears to be no indication that this upward

Can

brain

inflammation

trend is resolving.(2)

depression?

Yes,

and

cause AA

anxiety

promotes

and brain

inflammation, according to this 2012 interventional In adolescents, the picture becomes worse, with

study.(7) Arachidonic Acid (AA), when ingested

suicide climbing to the second leading cause

from meat, dairy, or eggs, creates inflammatory

of teen deaths. Something so simple as young

compounds

adults increasing their consumption of fruits and

thromboxanes, prostacyclins, and leukotrienes.

vegetables can foster profound psychological

These inflammatory compounds foster mood

benefits in just weeks.(3)

disorders, insomnia, menstrual cramps, strokeinducing

VegWorld Magazine

blood

including

clots,

prostaglandins,

rheumatoid

arthritis,

Issue 40 - May/June 2017 |

PRECRIPTIONS FOR HEALTH

and asthma attacks. This fascinating research demonstrated that significant mood improvements were attainable by simply removing meat, eggs and chickens from the diets of daily meat eaters. The improvements were thought due to decreased inflammation because of less arachidonic acid ingestion in the vegan diet, according to the researchers who took away the animal products from the study subjects.

workplace locations and encouraged overweight or diabetic employees to follow a vegan diet. There was no calorie counting, no portion control, and no carb tracking. Exercise habits were intentionally not changed. The GEICO employees did not have meals provided to them but their workplace cafeterias starting offering bean burritos and vegetarian minestrone soup. One group of employees received dietary counseling, but the control group did not.

The famous five month GEICO study demonstrated the value of a plant-based diet to improve emotional and mental well-being.(8) This elegant study had ten

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Those counselled as the plant-based diet GEICO group experienced resounding success with

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PRECRIPTIONS FOR HEALTH

reductions in their weight and blood sugar levels. Cholesterol levels fell. But of particular interest was their improvement in emotional states, such as depression, anxiety, and fatigue. This vegan GEICO group described an enhancement in their sense of well-being and “vigor.“ Researchers in 2008 noted in the Indian Journal of Psychiatry that “Consumption of diets low in carbohydrate tends to precipitate depression, since the production of brain chemicals serotonin and tryptophan that promote the feeling of well-being, is triggered by carbohydrate rich foods.”(9)

Inhibiting MAO (and revealing why we should care) Monoamines like dopamine, serotonin, and noradrenaline make you feel better via their role as brain neurotransmitters. An enzyme called Monoamine Oxidase (MAO) breaks down excess levels of monoamine neurotransmitters. How can you safely tamp down the levels of monoamine oxidase to thus enjoy more of the monoamines that makes you feel so good? Plants to the rescue! Many plant foods contain phytonutrients that appear to naturally inhibit that pesky MAO. Some great examples are apples, berries, onions, grapes, oregano.(10) My Italian heart rejoiced to see oregano in that list! Much safer than a class of drugs known as MAO inhibitors, plant-based diets shine when compared to antidepressants infamous for fatal side effects, including brain bleeding. Serotonin is a monoamine known as the “feel good” neurotransmitter. How can you make more serotonin and thus, better moods? By getting more of serotonin’s building-block, tryptophan, into your brain! Tryptophan is an amino-acid precursor of serotonin. The more tryptophan that enters the brain, the more serotonin you make, and the better you feel. So how can you get more tryptophan into your brain, and boost your level of “feel good”

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serotonin? (Hint: not by taking supplements, the sale of which was banned in 1991 because of the deaths correlated with tryptophan pills.) Amino acids, like tryptophan, are the building blocks of proteins. The problem is that most foods, even high-protein foods, contain smaller amounts of tryptophan compared to the amounts of other amino acids. At the same time, all the amino acids are competing against tryptophan for admission into the brain via the blood brain barrier (BBB), a protective gate. So, how can scanty lower-amount tryptophan win the race against the other higheramount amino acids competing for entrance into the brain through the BBB? By eating, as the public believes, meals high in turkey or dairy? No! Eating meals high in complex carbohydrates (which are not found in dairy, eggs, or flesh foods) boosts tryptophan and serotonin levels in your brain, which makes you feel better! But exactly how does the ingestion of high-carb meals help tryptophan outmaneuver all the other amino acids competing for entrance into the brain through the BBB? The answer involves insulin magically diverting tryptophan’s competitors into the muscles instead of the brain. Carbohydrate-rich meals devoid of animal protein maximally trigger the pancreas to release insulin, which opens the muscles’ doors for fuel intake. Now the muscles, hungry for amino acids to use for fuel, invite in all the other amino acids (against which tryptophan was competing for access through the blood brain barrier.) Tryptophan’s competitors get sucked away from the brain, into the muscles, because your hero insulin was called into action by the high-carbohydrate meal. When insulin acts as the key to open the muscle door, the non-tryptophan amino acids get sucked up by muscles as fuel, boosting muscular

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PRECRIPTIONS FOR HEALTH

strength. With competing amino acids used up by the muscles instead of the brain, scanty tryptophan NOW becomes first in line to cross the BBB. This is how carbohydrate-rich meals use insulin to boost brain levels of tryptophan, thus increasing levels of serotonin. Conversely, animal product meals decrease levels of tryptophan in the brain by hindering insulin’s shunting of nontryptophan amino acids into muscles. This science was discovered more than 14 years ago by RJ Wurtman, a researcher at MIT: High protein meals decrease tryptophan levels in the brain, unlike high carbohydrate meals which increase tryptophan levels in the brain. The more carbs you eat, the more tryptophan in the brain, thus the more serotonin in the brain, and the better you feel. The bottom line: Consumption of meals with animal protein decreases serotonin, the “happinessmonoamine," in your brain. Conversely, eating whole food plant-rich meals increases happiness

http://depressionthewayout.com

Kegler SR, Stone DM, Holland KM. Trends in Suicide by Level of

AND muscular strength because those wonderful complex carbohydrates trigger insulin to call amino acids into muscles for strength while allowing the brain to suck up tryptophan, thus boosting serotonin levels in the brain. You see here how whole food plant-based diets foster emotional health by not only boosting serotonin levels, but also decreasing intake of arachidonic acid, thus decreasing brain inflammation. You also see how eating to risk depression could harm your economic health. Get your share of the wealth: more serotonin! The more carbohydrate-based the meal, the greater the level of tryptophan entering the brain, and the greater the production of serotonin. That’s how carbs curb depression, and build better brains. Plants not only foster more joy but also boost your bottom line, because health is a form of wealth!

associated with healthy mood states: a cross-sectional study in Seventh Day Adventist adults. Nutrition Journal. 2010;9:26.

Urbanization — United States, 1999–2015. MMWR Morb Mortal

doi:10.1186/1475-2891-9-26.

Wkly Rep 2017;66:270–273. DOI: http://dx.doi.org/10.15585/ mmwr.mm6610a2 3.

Nutr. J; 2012; 11:9

MCM. Let them eat fruit! The effect of fruit and vegetable

Katcher HI, et al. A multicenter randomized controlled trial of

A randomized controlled trial. van Wouwe JP, ed. PLoS ONE.

a plant-based nutrition program to reduce body weight and

2017;12(2):e0171206. doi:10.1371/journal.pone.0171206.

cardiovascular risk in the corporate setting: the GEICO study. Eur. J Clin. Nutr. 2013; 67(7):718-24.

McMartin SE1, Jacka FN, Colman I. The association between fruit and vegetable consumption and mental health disorders: evidence

Beezhold BL, et al. Restriction of meat, fish, and poultry in omnivores improves mood: a pilot randomized controlled trial.

Conner TS, Brookie KL, Carr AC, Mainvil LA, Vissers consumption on psychological well-being in young adults:

Beezhold BL, Johnston CS, Daigle DR. Vegetarian diets are

Rao TSS, Asha MR, Ramesh BN, Rao KSJ. Understanding nutrition,

from five waves of a national survey of Canadians. 2013 Mar;56(3-

depression and mental illnesses. Indian Journal of Psychiatry.

4):225-30. doi: 10.1016/j.ypmed.2012.12.016. Epub 2013 Jan 4.

2008;50(2):77-82. doi:10.4103/0019-5545.42391.

Jacka FN, O’Neil A, Opie R, et al. A randomised controlled trial of

10.

Lai JS, et al. A systematic review and meta-analysis of dietary

dietary improvement for adults with major depression (the “SMILES”

patterns and depression in community-dwelling adults. Am J Clin

trial). BMC Medicine. 2017;15:23. doi:10.1186/s12916-017-0791-y.

Nutr. 2014;99(1):181-97.

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.

VegWorld Magazine

Issue 40 - May/June 2017 |

SANCTUARY OF THE MONTH

Hen

HARBOR

by Andrew Kirschner

Although one hen zooms around the yard with vigor and excitement, Heather is impeded by a

his is Heather, 10 days after her scheduled

broken wing and a sore leg -- both likely incurred

kill date at a small slaughterhouse where

at the slaughterhouse. Although she is the size

people come to buy "fresh, local meat."

of a full-grown hen, she is only 7 weeks old â&#x20AC;&#x201C; an age where she should still be with her mother,

Knowing that the slaughterhouse also kills and sells

learning to forage in the day and sleeping under

quails, a woman braved the gruesome scene in

the protective canopy of her wings at night. This is

order to save a quail from certain death and obtain

Heather, a survivor of the poultry industry.

a companion for her single lonely quail at home. However, all the quails had already been killed that

You can find out more about Heather and her

day. The man behind the counter offered her two

friends at Hen Harbor on their website:

hens instead.

http://henharbor.org

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Issue 40 - May/June 2017 |

Love, Lori

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE

DEATH BY LASAGNA

by Lori Fryd aria was beautiful, charming and vibrant and her husband, Pete, was...not.

The two had been paired by Maria's traditionalminded family who feared that their vivacious, free-spirited daughter was not very dutiful wife material. Pete had been the family's long-time accountant. When Pete's first wife passed away, the family had used persuasion, cajoling and threats of abandonment to get the reluctant Maria to go out with Pete, who, at 45, was 25 years her senior.

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It would be hard to imagine a more mismatched couple, yet Maria's large Italian family was thrilled when their relentless pressure finally paid off and Maria and Pete walked down the aisle...dutifully. For 10 years, Maria's unhappiness with her boring husband grew. Pete had no friends, no interests, no passions, no conversation and no discernable personality of any kind. He was a 9-5'er who performed his duties at work in a perfunctory manner and who returned home at exactly 6:00 pm every

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LOVE, LORI

evening for dinner - before falling asleep watching television on the living room recliner by 9:00 pm sharp. Every.Single.Night. Maria could feel her life and youth slipping away, but, with no money of her own and her staunchly Catholic family insisting on their ongoing union, divorce was out of the question. Held captive by tradition, convention and duty, Maria's lively spirit sank lower and lower. One hopeless afternoon, Maria was at home listlessly clicking through videos on her computer when she stumbled across an odd-looking film entitled Forks Over Knives. Something about the title intrigued her and she selected it. For the next hour and a half, as Maria was introduced to the concept of using foods to heal illness, she sat silent and transfixed - while a strangely compelling idea was born in her desperate mind. A plan of action, never even remotely envisioned by the makers of the film, began to take root in Maria's fevered brain. The next day, Maria announced to Pete and to her parents that she was going to enroll in a cooking class so that she could learn how to prepare authentic Italian cuisine for her husband. Her parents were pleased that Maria was finally taking her wifely duties more seriously, and Pete said whatever she wanted to do was fine with him. For the next six months, Maria surprised everyone by devoting herself with fierce, single-minded determination to becoming a top-notch master Italian chef. It seemed that nothing else mattered to her except making sure that Pete would have a king's banquet awaiting him when he came home from work. Emanating from Maria's kitchen at all hours of the day and night were the most heavenly aromas imaginable. She was in a constant frenzy of boiling, baking, mixing and frying. Her hands were

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never still as she labored day and night to prepare exquisite feasts for Pete. Maria's parents were ecstatic and proud that their daughter had finally become such a devoted, dutiful wife - and Pete sat down each and every evening to gastronomical riches such as he had never known before. Antipasto, beef carpaccio, bruschetta pizzaiola, sausage and cheese crostini, rolled beef, meatballs as big as Buicks, pasta in rich creamy sauces piled as high as a dinner plate could hold - all this and more graced Maria's overflowing dinner tables. Course after fragrant delectable course, night after delicious, succulent night, Maria plied Pete with his favorite delicacies and topped off these heavenly meals with her home-made cannolis, double-chocolate biscotti, decadent cheesecake and (Maria's specialty) delicious Italian cream cake which would send a shiver of delight through Pete's widening girth whenever she presented it to him. Pete's ever-expanding waistline was proof positive of a contented marriage to their delighted family and friends. Everyone was pleased for Pete and teased him good-naturedly about his "good living" while Maria sat silently (and dutifully) in the corner, smiling and saying nothing. When the end came for Pete, it was swift and merciful. Dinner had lasted for hours, starting with fried calamari, fried shrimp and fried zucchini, followed by a gargantuan three-cheese and beef lasagna (another of Maria's specialties), topped off with ricotta cookies and tiramisu for dessert. When he could eat no more, Pete got up from the table and lumbered over to his favorite reclining chair while Maria went back into the kitchen to fetch him a few after-dinner zeppolis in case he was feeling a bit peckish before he fell off to sleep. When she returned from the kitchen with her platter of treats, Pete's body was reclining peacefully in his chair - a small thread of mozzarella

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LOVE, LORI

dangling from his bluish lips. Maria put down the pastries, approached Pete slowly, checked for a pulse - and then walked over to the phone and proceeded to dial 911....dutifully. As the coroner's men were carrying Pete, wrapped in a voluminous body bag, from the living room, they couldn't help but notice the opulent feast and tantalizing aromas of Pete's last meal, still laid out on the dining room table. Maria was seated silently on Pete's chair, a faraway expression on her face, idly tapping Pete's fork over Pete's knife, over and over again. "Did you see that spread?" one of the men asked his

partner as they opened the back door of the hearse. "Oh man, that food smelled so good, it made my stomach growl," his friend replied. "That poor lady must have been slaving in the kitchen for days." "Yeah, what a shame," said the coroner's assistant, shoveling the last of Pete's corpulent lifeless form into the back of the funeral car. He shook his head sadly. "She must have really loved her husband."

Love, Lori

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