VegWorld 49: The Mindfulness Issue by VEGWORLD Magazine

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CONTENTS VegWorld Magazine - November/December 2018

VEG HAPPENINGS

NUTRITION & THRIVING

Best Insta Images

Latest Vegan News

42 Breaking Up With Bacon PCRM Urges Meat Eaters To Kick Bacon To The Curb

Feeling The Beets & Losing The Meats Jermaine Dupri, Peta’s Newest Star

19 Vegan 101 Kiss Me, I’m Vegan

43 The Vegan Starter Kit Dr. Neal Barnard Shows Being Vegan Has Never Been This Quick & Easy

FEATURE STORIES

22 VegWorld Events Calendar

46 Is Mindfulness The Missing Link?

LIFESTYLE 23 Can Veganism Really Connect You To The Planet? How Veganism Can Fight World Hunger, Climate Change & More 26 The Best Of Expo East Highlights Of Annual Tradeshow’s Best Emerging Brands & Products 38 ‘Tis The Season To Be Vegan

Mindfulness Practices Can Lead To More Conscious Living by Lani Muelrath, M.A.

Start Spreading The Plant-Based News Dr. Michelle McMacken Brings Pilot Program To NYC Health + Hospitals/ Bellevue by Char Nolan

59 Plant-Based Diets In Kidney Disease Why Diet Choices May Prevent Or Arrest Kidney Disease by Shivam Joshi, MD

Welcome In The Holiday Season With Family Friends & Questions About Protein

112 Love, Lori A Vegan Tale

Cover photo by Greg Muelrath

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CONTENTS VegWorld Magazine - November/December 2018

STYLE 63 Fashion With Compassion Compassion Is The New Black 69 True Beauty Products For A Changing Season 71

Vegan Hot Sheet Vegans Are Kickin’ It

FRESH FINDS 72

Things We Love Yummy Foods Activity Book, Proven Bug Repellent, Ocean Potion Sun Care & NO-AD Sun Protection

STAFF Editor-in-Chief Amy Cowan Managing Editor Lori Fryd Assistant Editor Cathy Carter Style Editor

74 In This World: Moby’s Little Pine 76 Envie: Nova Scotia’s Very Best Vegan Restaurant 79 VegWorldly Wanderings On a Roll In Richmond, Virginia

Tess Chavez Advertising Manager Zak Shelton Marketing Director Courtney Garza Food Editor Cathy Katin-Grazzini Art Director Clay Garrett

DISHIN’ IT UP! 84 The Zen of Cooking 85 Sugar Plum Fairy Tart 88 Easy Barbecue Tempeh 90 Zucchini Cannelloni With Tomato Red Pepper Purée 93 Mushroom-Barley Soup 96 Split Pea Soup With Tempeh “Bacon” 98 Creamy Carrot Ginger Soup 101 Wild Rice With Savory Mushroom Sauce 104 Roasted Red Pepper Hummus 106 Classic Celeriac Pot Roast 109 Rustic Winter Fruit Tart © VegWorld 2018 VegWorld Magazine

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CREDITS VEGWORLD CONTRIBUTORS

Christy Aguillard

Cherly Brune

Cathy Carter

Amy Cowan

Tess Chavez

Fran Costigan

Pat Crocker

Terri Edwards

Emily Folk

Lori Fryd

Courntney Garza

Catherine Gill

Shivam Joshi, MD

Brian Kateman

Cathy Katin-Grazzini

John Mackey

Michelle McMacken, MD

Sharon McRae

Miggs McTaylor

Lani Muelrath

Derek Sarno

Michael Taylor

Robin Tierney

Cathy McClellan

Char Nolan

VegWorld Magazine

Chard Sarno

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Good Karma Foods

SEASONAL NOGS

smooth, CREAMY, and

Introducing deliciously smooth and allergen-friendly Good Karma Holiday Nogs

Stock up on Holiday Goodness Ring in the holidays with the creamy, delicious taste of Good Karma Pumpkin Spice Nog and Holiday Nog. Made with cold-pressed flaxmilk, these festive options are a rich source of Omega-3 healthy fats and, as always, are free of all major allergens.

www.GoodKarmaFoods.com #PourItForward * Per Serving

Connect with us to learn more and be inspired

A MESSAGE FROM AMANDA SMITH

Dear Readers of VegWorld, Itâ&#x20AC;&#x2122;s time for Ed and I to say farewell to a project that we have spent three exciting years withâ&#x20AC;&#x201D;but we assure you that we are leaving it in capable hands. VegWorld has been both a great adventure and a challenging journey. I have had the honor of connecting with a team of individuals whom I greatly admire. All of us working toward the same goal. A better future for the world. I grew up a sci-fi fan, and my first love was Star Trek. It premiered one year before I was born, but my childhood mind was inspired and influenced by the years of reruns that followed. Gene Roddenberry, its creator, showed us a better world - where mankind had achieved great progress and many of the plagues of our own time had been vanquished. We, as vegans, have the potential to right one of those wrongs. The frontier we fight on has food as its focus, but this frontier affects human health and animal welfare, as well as our precious environment. Those are things worth fighting for. Veganism can save many lives and help usher us into a better future.

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A MESSAGE FROM AMANDA SMITH VegWorld is a weapon in that fight. But unlike most weapons, it is creative, not destructive. The creative team behind VegWorld deserves a platform that can reach multitudes. It needs a leader who understands business. I recognize that I was a member of a brilliant creative team, but it needs a business person at the helm. Amy Cowan is the new owner of VegWorld, and she has the expertise to take this publication into the future and achieve great things with it. We can’t wait to see what she has in store for VegWorld. Meanwhile, we are ready to return our focus towards Marshall by making our annual plant-based conference known as HealthFest bigger and better than ever before. Ed and I hope to stay connected to you and would love to see you at HealthFest in the future. Star Trek was one of the most popular TV series of all time. Some attribute its longevity and popularity to an optimistic vision of a future in which humankind not only prospers, but also fosters a world of peace and equality for all—a universal utopia. In my mind, that’s the future VegWorld is also working toward. We have challenges in this world now, but the right ideals will eventually win. That utopian future can become a reality if we all keep spreading the vegan message with love and conviction. Thank you to all of you for going on this journey with us, and may VegWorld continue to boldly go where no mag has ever gone before. Live long & prosper,

Amanda Smith Marshall, Texas October 2018

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EDITOR’S NOTE A message from VegWorld Magazine Managing Editor, Lori Fryd

hen we dedicate ourselves to avoiding the exploitation of animals for our food and clothing, we quickly discover that

there is much more to being vegan than renouncing bacon double cheeseburgers. Whether we are on Day 1 or Day 1,001 of our journeys, a unique sensation often takes hold of vegans. Something happens to a person who decides, for whatever reason, to live closer to the Earth and all of her bounty and to stop looking towards our animal friends for sustenance, style or shelter. But, what? What is that thing—that deep inexpressible thing–that changes within us? What is that sensation that springs up within newly-fledged vegans and those who have been following this way of life for years? We all collectively experience it, but it is tremulous, esoteric, unformed and oh—so very hard to define. Deeper insights beckon. Do we do all this for the reduction of our waistlines—or for the expansion of our spirits?

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Veganism calls upon us to live the most compassionate lives we are capable of living. Veganism challenges us to look outside of ourselves and our immediate needs and to consider other, far broader and more pressing needs. We are asked to think of the suffering of beings whose very existence on this planet we may have never even paused to consider. We are brought into a world of collective consciousness and invited to contemplate the sustainability of our actions, along with the health of our bodies and our environment. We begin thinking about where we belong in this delicate ecological balance of interwoven relationships called life. In other words, we become mindful. There is perhaps no better time of year for VegWorld to devote itself to a study of mindfulness. It is precisely during those times when holiday stresses bear down upon us and the world seems at its most harried and hectic, that the practice of mindfulness is so very urgently needed. More than others, vegans are tasked with the art of slowing down, of selecting our foods and our products

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EDITOR’S NOTE wisely and with compassion, and of not getting caught up in the frenzy of those around us. Mindless consumerism, which all too often infects our culture, must–for a vegan–be replaced by mindful consideration of our spending choices. In this issue, we are pleased to assist you with that task. Peruse the wisdom of Mindful Vegan, Lani Muelrath, in our cover story, “Is Mindfulness the Missing Link?” Sit back and clear your head with Christy Aguillard’s helpful advice in “’Tis the Season to be Vegan,” and dream a little dream about what it would be like if the whole world joined us in our efforts to create a utopic “Vegan Tale.” Then learn about the elegant simplicity of this lifestyle in Cathy Carter’s musings entitled, “Kiss Me, I’m Vegan.” We’ve got scrumptious holiday recipes, great getaway locations, and dining out tips for everyone, child and adult alike.

Also, we are thrilled to introduce you to our brandnew Style Section, headed up by the amazing Tess Chavez. There is something here for everyone. But, first– pause, slow down, breathe deeply and, above all, be here in this very moment...in peace, in kindness, in caring for ourselves and for others. In the miracle of mindfulness.

VegWorld Managing Editor

VegWorld Magazine

VEGWORLD WELCOMES

NEW OWNER, AMY COWAN We are delighted to announce that VegWorld has a new owner. Amy Cowan switched over to the vegan lifestyle five years ago when her two young daughters successfully persuaded her and her husband to just give it a try. Like so many of us who quickly begin to feel better and connect with the profound message and implications of veganism, Amy soon discovered that her life and her family’s life completely changed for the better. Amy is grateful every day for the positive impact being vegan has made on her family and her community. Living this enlightened lifestyle has not only made her a happier, healthier person—but it has led her here to VegWorld where she hopes to continue to spread our important, passionate message to an even wider audience. Welcome, Amy! We’re so pleased to have you at the helm of our ever-growing circle of friends and followers. We look forward to all that you will bring to the VegWorld family.

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VegWorld Magazine

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BEST INSTA IMAGES Editorâ&#x20AC;&#x2122;s Choice: Nov/Dec 2018 Top Picks

@thebirdfeednyc

@thelittleblogofvegan

@rachels.fit.kitchen

@biancazapatka

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LATEST VEGAN NEWS DATA SHOWS MAJOR RISE IN VEGANISM AMONG YOUNG PEOPLE Recent reports, surveys and news stories show that plant-based eating has become mainstream – especially among young people who are concerned about the environment and animal welfare. by Tod Bradbury, Plant Based News A recent survey by vegan company BOL Foods found that 44 percent of young people (aged 18 – 24) think that veganism is ‘cooler than smoking’. But what is behind this rise in interest from young people? Well, according to a poll for The Grocer, 38 percent of young adults say that they have sustainability concerns about meat production. They have sustainability concerns about meat production and it is no wonder. The Intergovernmental Panel on Climate Change (IPCC) this week released a report stating that the Earth is, in no uncertain terms, doomed if we continue as we are.

VEGAN RUNNER WINS ULTRA RACE AND SMASHES COURSE RECORD

The pair share a behind-the-scenes look at vegan family living in a new video by Emily Court , Plant Based News Vegan celebrity Alicia Silverstone appeared in a recent video with YouTube sensation Ellen Fisher. The pair can be seen in the video preparing plant-based meals together and discussing their favorite recipes. Also featured in the video is Silverstone’s vegan cookbook, The Kind Diet: A Simple Guide to Feeling Great, Losing Weight, and Saving Fisher and Silverstone Photo from Instagram the Planet. She also discusses her vegan vitamin range called mykind Organics which was created in partnership with Garden of Life and is available at Whole Foods in the US, and at Whole Foods and Planet Organic in the UK.

MORE THAN 500 DOCTORS TO GO PLANT-BASED FOR ONE WEEK The pledge founder wants to encourage more medical professionals to learn about the power of a plant-based diet

The athlete has been vegan since 2010 Great Vegan Athletes, Plant Based News A vegan athlete has won the Bromont Ultra 80km race - smashing the course record at the same time. The Bromont hosts races at different lengths - Canadian Alister Gardner achieved a convincing win last year tackling the 160km course - but lined up for the 80km this time around. “The plan was to do the 25km race as a ‘fun’ long run, but I had a feeling I was in good shape to have a crack at a new course record on the 80 km course. So the day before the race I changed my plans.” Fueling during a race of this distance is crucial, and Fruit2 and Fruit3 energy bars, maple energy gels, and pretzels were essential for the athlete who turned vegan in 2010, after reading about modern farming in a series of articles by The Guardian. He was horrified to realize what he was taking part in by buying meat products and swiftly made adjustments for his family.

Gardner after the race Photo by Julien Hebert

Gardner was pleased to note that he was not the only vegan taking a course record on that day as Elliott Cardin ran the 55km and also set a course record. Gardner told Great Vegan Athletes that he was “stoked to be demonstrating that vegans can dominate in such tough sports.” News provided by Plant Based News. Reproduction without explicit permission is prohibited. All Rights Reserved. For more information visit www.plantbasednews.org.

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ACTOR ALICIA SILVERSTONE SPREADS VEGAN MESSAGE WITH YOUTUBE SENSATION ELLEN FISHER

by Danielle Belardo MD, Plant Based News According to the World Health Organization, 17.9 million people die every year from cardiovascular disease, which is the cause of 31 percent of deaths worldwide. 1.1 billion adults have high blood pressure, and only one in 5 have it under control. When I learned these statistics, I decided that prevention Dr. Belardo is behind the amazing initiative had to be the focus of my medical career. I started an evidence-based, plant-based preventative cardiology clinic at my hospital in Philadelphia, Pennsylvania, and I have been able to see firsthand how patients can actually reverse their chronic diseases with lifestyle modification and plant-based nutrition. Social media has been an incredible resource for me to share evidence-based nutrition with not only local patients, but with people across the world. I am hopeful that my generation of physicians of all specialties can change the trajectory of healthcare all over the world by putting nutrition in the forefront of preventative medicine. For October 22 (my birthday!), I’ve asked everyone that follows my social media (many doctors included) to give up all animal products for seven straight days. My goal is to reach 1,000 physicians by next week. I hope this is just the beginning of the plant-based journey for these physicians, and may it become a part of their medical practice and their patient’s lives.

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FLUFFED www.getfluffedup.com/store

At Get Fluffed Up, they want you to enjoy your cotton candy from start to finish, knowing that every sweet bite is completely all natural, GMOfree and made with complete care. That means they have carefully crafted each flavor recipe and color palette with organic items, using no dyes or artificial flavors — and yes, all of their cotton candy is vegan! Say “hello” to the holidays with fun flavors like Maple fudge, Smores, Apple Pie, and of course…. Pumpkin Spice.

NUTPODS Nutpods, the company that took a plant-based coffee creamer to the #1 grocery spot on Amazon. com last month, continues to excite its fans with its upcoming release of two more holiday flavors. Peppermint Mocha and Dark Chocolate Orange will join Pumpkin Spice, the flavor that caused an online frenzy, in online and retail locations later this month.

THE CURIOUS CONFECTIONARY’S PUMPKIN POPCORN BALLS

Peppermint Mocha, a consistent holiday favorite, will be available both in national retail and online, while Dark Chocolate Orange will be an online exclusive. Like all nutpods offerings, www.nutpods.com/products/winter-collection these flavors are a blend of almonds and coconut cream, and are completely unsweetened with only 10 calories per serving. “The holidays are a time of traditional indulgent treats that we all love. We wanted to give people a way to enjoy the flavors of the season while still making healthier choices,” says founder & CEO Madeline Haydon.

www.thecuriousconfectionery.com/shop

Old fashioned popcorn balls ring nostalgic for most of us, and our friends at the Curious Confectionary delight with a contemporary spin on this classic treat. For the holiday season, indulge in Pumpkin Spice hand-crafted artisan popcorn balls. While you’re shopping their site, don’t miss other tempting versions such as the Smoked Salted Caramel, Maple Pecan, and Happy Hipster.

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Nutpods is the first food brand from Green Grass Foods Inc., an independent, natural foods manufacturer based in Seattle, Washington, dedicated to introducing dairy-free products from plant-based ingredients. Launched in 2015, nutpods has quickly found a loyal consumer base with vegan consumers who appreciate a high quality, plant-based creamer in their coffee and tea, and as a versatile ingredient in sweet and savory recipes. Nutpods is sold at retail locations nationwide as well as online. Visit www.nutpods.com for more information.

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PUMPKIN SPICE BREAD PUDDING INGREDIENTS

DIRECTIONS

• 1 ½ - 2 cups of Good Karma Pumpkin Spice Nog

Blend all ingredients in a high- powered blender on high to create the sauce.

• 1 Tablespoon coconut oil • ¼ cup maple syrup • ¼ cup coconut sugar or sugar alterative

Cut the bread into small cubes and set into a greased baking dish 8-inch x 8-inch or similar size.

• 1 cup pure pumpkin puree

Pour pudding sauce mixture over the bread.

• ¼ cup soaked cashews (soaked in cold, filtered water for 4 hours or in refrigerator overnight) and rinsed

Bake until set in a 350°F preheated oven for 20 – 25 minutes.

• 3 - 4 cups cubed stale bread

OPTIONAL Top with powdered sugar or vegan whipped cream.

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THEcomes BESTfrom JERKY

TEXAS NON-GMO · VEGAN · GLUTEN-FREE

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@ITS.JERKY.YALL

FEELING THE BEETS AND LOSING THE MEATS by Cheryl Brune

t takes a lot of energy to run a successful record label, and even more to be an R&B, hip-hop music mogul. No one knows this more than Jermaine Dupri, legendary songwriter, record executive, producer and vegan advocate. When VegWorld was contacted to interview Jermaine, we were happy and humbled. “Feel the Beets and Lose the Meats,” is Jermaine’s message to fans. He’s the star of a new PETA campaign to promote kindness to animals and why living vegan is the best lifestyle. Video clips and ads find the superstar holding beets up to his ears, advocating his two great passions. Dupri’s music career began at a young age. He hit the stage at age10 as a hip-hop dancer in the 1980’s, and by 1990, he produced his first multi-platinum record and debut hit single, “Jump,” by Kris Kross. If you’re old enough to remember the lyrics, “The Mac Dad will make you jump jump / Daddy Mac will make you jump jump / Kris Kross will make you jump jump,” you were witness to the 90’s hiphop explosion. At age 21, Jermaine established his So So Def record label. He’s managed artists such as Kris Kross, TLC, and Usher, and has collaborated with Jay Z, Aretha Franklin, and Mariah Carey.To top off his celebrity status, his personal life made headlines during a seven-year relationship with Janet Jackson. The year 2018 has been huge for Jermaine. In June, he was indoctrinated into the Songwriters Hall of Fame and is finishing 2018 with his So So Def 25th Anniversary Tour.

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FEELING THE BEETS AND LOSING THE MEATS

Dupri said it was curiosity that made him ditch the fast-food lifestyle. After a 25-day master cleanse, he was surprised by his boost in energy and figured what better way to

look up and see him and Beyoncé are being vegan,”

keep the ‘beet” than to eliminate all animal by-products for good.

Bottom line, Jermaine Dupri feels that “the vegan

Jermaine describes a time before hip-hop went vegan. Plant-based foods were limited at celebrity clubs and parties. He recounts stories at Jay Z’s nightclub, 40/40 Club. Jay Z would greet him with snarky comments over Dupri’s diet. “Then one day I

That’s the lifestyle that you have to take on.” And

says Jermaine. “I told her, ‘You know, he used to make fun of me for that and now he wants to be vegan.’ I had to ride him about that.”

lifestyle puts you on the track to just be healthy. he has done so passionately. Twelve years later, he is among a long list of influential celebrities such as Beyoncé, Jay-Z, RZA, Paul McCartney, Keesha and Pink who all advocate a healthier and kinder diet.

About the Author Cheryl Brune is a writer at VegWorld, covering the latest in vegan news. She brings with her a passion for writing, animals and activism. Not only has she interned at PETA, her activism in the late 80’s and early 90’s put her at the forefront of the animal rights movement in Dallas, TX. She campaigned heavily against the use of animal fur, discussed issues at concerts and events, and led various protests across the city. She fell in love with writing while finishing her BA at the University of Texas at Dallas. After graduation, she worked in Human Resources up until her first child was born. Cheryl lives in Gunter, TX with her husband, 2 kids, and 4 rescued dogs. She homeschools her daughter as well as rehabilitates sick and injured wildlife.

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VEGAN 101

KISS ME, I’M VEGAN KEEPING IT SIMPLE THE PLANT-BASED WAY by Cathy Carter

recently saw KISS, a rock band that was formed in the ‘70s, on TV and learned that they are 1) still performing after all these years; and 2) about to embark upon their “End of the Road Tour.” With live concerts that featured fire breathing, blood-spitting, smoking guitars, shooting rockets, levitating drum kits, and pyrotechnics, KISS was never my “cup of tea,” so to speak. However, a great number of people must like them since they are still around. (The Beatles were more my speed.) So, what in the world does KISS have to do with being vegan? Surprisingly, when I saw this band, I

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immediately made a connection to my lifestyle. The more focused on a whole food, plant-based (WFPB) diet I become, the more I find myself viewing just about everything from the perspective of how it relates to veganism. KISS. The name of the band reminded me of a totally different meaning for this word—one that came to mind as I was watching the group perform. It’s an acronym—K.I.S.S.—that stands for Keep It Simple... Sweetie. You thought I was going to use a different word, didn’t you? (I’m in the South where we like to keep things “kind.”)

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VEGAN 101

Keep It Simple

Ingredients

This is a lesson I learned the hard way. Keeping things “simple” has never been easy for me, and minimalism has been, well, just out of the ball park. I think that’s partially because my mother was a hoarder—not to the extent she would have been featured on TLC’s Buried Alive, but she held on to things, nonetheless. When my son was 10 yearsold, he asked her, “Grandee, why do you have so many newspapers?” (There were stacks and stacks of them in her spare bedroom.) Without blinking an eye, she replied, “Because I haven’t read them all.” He later asked me if I thought she knew about the tragic 1986 explosion of the space shuttle, Challenger. He was clearly worried about her being “behind” on the news.

I have established a set number of ingredients for most of the recipes I use. My limit is 10, but that is MY limit. You have to determine what’s comfortable for you—it may be, more or less, as many as 15 ingredients or as few as four. And that doesn’t mean I never veer from my boundary. At times, especially during the holidays, some recipes just look and sound so luscious that I have to try them, even though they may contain 20 or more ingredients.

When I became a vegan almost seven years ago, I immediately plunged into the lifestyle and became obsessed. I love to cook (and consider myself pretty good at it), so I started collecting vegan cookbooks and online recipes and cooking up a storm. I have more recipes in Pinterest than I will ever use! I read books and magazines, researched the science behind a WFPB diet, got involved in a community plant-based group, watched documentaries, attended lectures, etc. And that was all great, until I woke up one day and realized I was exhausted from all of this. Burnout, with a capital B, was setting in. The final straw was the moment I realized I was spending hours with meal preparation. Chopping so many vegetables, such as onions, mushrooms, bell peppers, carrots, squash, garlic and the like, for every meal, was draining my time and my energy. That’s when I decided that I had to fall back on the K.I.S.S. principle—if I wanted to remain a vegan. I had to establish some boundaries and rules for my lifestyle. I would have saved myself a good deal of strain and stress had I done this in the beginning. Here are some simple meal-preparation tips that help keep me on track:

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Prep time I also look at the amount of preparation time for a recipe. If it’s going to take more than an hour, the recipe, unless there’s a special occasion, is generally not for me. I don’t relish spending that much time in the kitchen, but some people enjoy it. I do keep a collection of easy-to-fix favorites on hand that I can whip up in a jiff, if needed.

Cook time The same applies for cook time. I usually avoid anything that takes several hours to cook unless it involves a slow cooker. Slow cookers are a great time-saving device...throw in your ingredients, set the dial and go about your business. Anywhere

If only they would have checked the cook time before they mixed the spices with the vegetables...

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Any chef will tell you the single most important tool in any kitchen is a sharp chef’s knife.

from 4-8 hours later, voilà, you have your meal. The same is true of an Instant Pot, a great way to save time in the kitchen. Fortunately, my daughter had the insight to give me one for Christmas last year!

Get ready I’m not a professional chef...nowhere near. But I’m learning new cooking terms all the time. I was recently confronted with the term mise en place. I had to google it. It’s French and literally means “set in place.” Preparing your meal is much easier and quicker if you have everything ready to go before you start cooking. Veggies are diced, spices are measured, other ingredients have been portioned, and you have your cooking utensils laid out and ready to use.

Speaking of veggies Chopping veggies can be a grueling task, but there are things you can do to make it easier. First and foremost, it’s critical to have a sharp knife. Invest in a high-quality chef’s knife plus a good knife-sharpener and keep your knife sharpened! That sounds like a “no-brainer,” but you would be surprised at

how long I sawed away with a dull knife. Additionally, it always helps to have chopped veggies already on hand. I try to set aside some time after grocery shopping to go ahead and chop the vegetables needed for recipes the following week. I then place them in baggies and freeze them. Chopped onions and peppers freeze particularly well.

Double the recipe Whenever possible, I double a recipe that freezes well and save the extra portion for another day. So easy to just take it out of the freezer and pop it in the oven, especially casserole-type dishes like lasagna and soups or stews. I also try to set aside some time, usually on a weekend, to prepare “extra” meals for the freezer. In my experience, the most important thing of all is planning. I save so much time (and money), when I plan my meals for the week and head for the grocery store, with list in hand. Once I’ve done my shopping, I can then apply my “time-saver” tips when preparing meals. I hope you, too, find that these tips are useful and help encourage you to adhere to a WFPB diet. Happy cooking!

About the Author Cathy Carter is a wife, mother, grandmother, and retired school teacher. On a plant-based diet for 6 years, she has shed 40 pounds and regained her health. She has a passion for animals, enjoys volunteer work, and loves to help people transition to a vegan diet. She and her husband, David, live in Marshall, Texas.

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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. Send the details to editor@vegworldmag.com VeganFach Festival Nov 2 - 3, 2018 Cologne, Germany

VegFest â&#x20AC;&#x201C; London, Ontario Nov 10, 2018 London, Ontario

Space Coast VegFest Nov 18, 2018 Riverfront Park, Cocoa, Florida

9th Annual Tampa Bay VegFest Nov 3, 2018 Tampa Bay, Florida

Glasgow Vegan Festival Nov 10 - 11, 2018 Glasgow, Scotland

VegFest Fort Lauderdale Dec 1, 2018 Fort Lauderdale, Florida

Bath Vegan Festival November 3, 2018 Bath, UK Seed Food and Wine Festival Nov 7 - 11, 2018 Miami, Florida

Sydney Cruelty Free Festival Nov 11, 2018 Sydney, Australia

Palm Beach VegFest Nov 18, 2018

Atlanta, Georgia

Palm Beach, Florida

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South West Vegan Festival Jan 19, 2019 Bristol, UK

Dundee Vegan Fest Nov 17, 2018 Dundee, U.K.

7th Annual Atlanta Veg Fest Nov 10, 2018

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Bristol Viva! Vegan Festival Dec 8, 2018 Bristol, UK

Arizona Vegetarian Food Festival Feb 2, 2019 Scottsdale, Arizona

Issue 49 - November/December 2018 |

Can Veganism Really

CONNECT YOU TO

THE PLANET? by Emily Folk

t’s no secret what veganism can do for animals, especially those typically subject to life in a factory farm setting. And, while those feel-good vibes are enough to validate any herbivore’s dietary choices, there’s so much more that a plant-based lifestyle can do.

YOU’LL COMBAT WORLD HUNGER According to the Food Aid Foundation, 795 million people in the world don’t get enough to eat to sustain a healthy, active life (https://tinyurl.com/y9onj54j). Although world hunger might not affect your family, friends or even your local community, you can

Still, does veganism deserve the hype? Can it really connect you to the planet as a whole? Read on to find out all of the good that your diet can do—and how that just might bring you closer with the Earth.

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still help. To produce meat, farmers have to grow livestock— and they eat quite a bit of food. Millions of tons of

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Issue 49 - November/December 2018 |

CAN VEGANISM REALLY CONNECT YOU TO THE PLANET?

food that could be on our plates go instead to the animals who will later become dinner. Some might argue that meat is more calorically dense, which is why it’s worth funneling so much of our harvests into their troughs. But more calories could be produced if the animals’ land was used to grow food for us, and the feed given to livestock went instead to people. Your vegan diet increases the need for fruits, vegetables, legumes and grains, while decreasing the demand for meat. If more people follow suit, we could connect with those around the world who are hungry—and help them feel full.

YOU’LL FIGHT GLOBAL WARMING As a vegan, you’re already pretty in touch with the earth’s best creations—you eat them for breakfast, lunch and dinner. As such, you probably respect the planet and do your part to keep it clean, whether by composting waste, driving a hybrid vehicle, carrying reusable grocery bags...or all of the above. Still, you might not realize just how much strain your plant-based lifestyle removes from this rock we live on. In 2015, the UN revealed that livestock contributed 14.5 percent of all the Earth’s greenhouse gases (https://tinyurl.com/y8x75hlh). Breaking that shocking figure down further, they found that 65 percent of the industry’s pollution came from cattle for dairy and beef. With all that in mind, it’s clear to see how meat production is a big player in global warming—it creates the gases that keep the sun’s heat on the surface of the Earth, thus boosting the planet’s temperature and wreaking havoc on some of its most precious ecosystems. As a vegan, you’re doing your part to combat the heat by choosing to eat plants, which contribute much fewer greenhouse gases. On a sliding scale of greenhouse gas emissions, wheat, corn, beans,

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World health, economics and stability are all strongly influenced by the availability of healthy soil.

rice, soy and nuts are low—beef, lamb and goat are high (https://tinyurl.com/y7zwluhe).

YOU’LL PROTECT WATER & SOIL World thirst is a problem similar to world hunger— some people in the world do not have access to clean drinking water, which makes them susceptible to waterborne illness. On top of that, water is so vital to our bodies and our overall well-being (https://tinyurl.com/y7cxpjqz). We flush toxins, protect our joints and feel mentally refreshed, thanks to H2O.

The Mindfulness Issue

Issue 49 - November/December 2018 |

According to the World Food Programme, poor nutrition causes nearly half (45%) of deaths in children under five—3.1 million children each year.

Livestock needs water to survive, too, and they drink quite a bit. On top of that, the foods they eat require quite a bit of hydration. During California’s 2015 drought, for example, alfalfa and pasture corn— notoriously thirsty crops—were growing throughout the state to feed cattle. And, if that’s not enough, animal waste pollutes fresh water that would otherwise be viable to drink. Manure creates an excess of nitrogen and phosphorous in water, which causes algae blooms known to suffocate and kill fish (https://tinyurl.com/yaqeaf75). Plus, their manure can contain hormones, if farmers use these supplements to fatten up their livestock. No one wants to drink that. The land suffers from meat production, too. Deforestation is closely linked to animal farming (https://tinyurl.com/na8kyvd). Without trees, the soil loses a layer of protection—it also loses a source of

nutrients that keep the ground bountiful. Over time, grazing animals remove these nutrients, and the lack of trees leads to soil erosion. Combined, this strips the soil of its viability, and the cycle continues elsewhere so that animals can continue to eat. Of course, crop production can also wick the soil of all its nutrients, but smart farming practices help prevent that. Simply rotating the fields they use to harvest would allow the ground to replenish before another round of growing. Land for livestock isn’t often afforded this luxury.

CONNECT WITH YOUR PLANET These are just a few examples of how veganism improves the world around you. Even if you don’t get to see the effect you’re having, you should feel connected to the people and places you’re boosting, just with a plant-based diet.

About the Author Emily Folk is a sustainability and wellness blogger who advocates making choices to help you and the planet each day. You can read more of her work on her blog, ConservationFolks.com.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

Photo by Courtney Garza

BEST OF

Expo East by Courtney Garza

BEST OF EXPO EAST

atural Products Expo East (www.expoeast.com) is an exhilarating trade show which connects brands, buyers, business people, and investors in a way very few events can so successfully pull off. Strongly committed to its eco-conscious message of health, wellness and global change, the fair boasts thousands of exciting new vegan products while providing the opportunity for face-to-face meet and greets between cutting edge entrepreneurs and their passionate consumers. This high-energy event is definitely one of the highlights of my year, not to mention a fabulous excuse to visit the beautiful city of Baltimore, Maryland, with its spectacular harbor views and welcoming vegan hangouts. Basically a mega food fair, Expo East is the perfect venue for brands to showcase their newest products to grocery store distributors, social media influencers and the media. It’s a stimulating environment for everyone involved, inventors and consumers alike—as brand-new products are offered for sampling while still in their initial test stages, prior to actual marketing. I feel honored, influential and part of the “exclusive in-crowd” as I make my way down the endless rows and rows of product samples—soon to be made available online or on grocery store shelves nationwide. With over 1,500 exhibitors, I’m certainly not able to sample ALL of the products, especially since it’s not an all-vegan expo—some meat and dairy products are present. However, I always go with an open experimental mindset, an empty stomach, and an unswerving ambition to sample as much as I possibly can in order to bring you the year’s “Best Vegan Products of Expo East.” Please follow us on Instagram (@VegWorldMagazine) and be sure to check out our coverage from last year’s Expo East extravaganza (see VegWorld Issue #43) to see our deserving award winners from 2017. And now, I’m proud to present this recap of the nine standout companies of 2018, along with the best of the best in delicious winners for each of the following categories!

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN MILK:

MILKADAMIA Based in Burr Ridge, Illinois www.milkadamia.com Product: New Coffee Creamers, especially the Macadamia Creamer Since I’m a big coffee lover, I always run to sample new coffee-related vegan products. Because Milkadamia is already well-known for its high quality in the barista world (https://tinyurl.com/ybpw3z2w), I had a feeling their new creamers would absolutely hit the spot, and I was not disappointed. Milkadamia’s new line is incredible and will make even the simplest cup of coffee shine. Milkadamia has released three new coffee creamer flavors: Vanilla, Unsweetened Vanilla, and Macadamia Fudge. As an avid chocolate-lover, it’s safe to say that I leaned toward the Macadamia Fudge, but they are all so impressively rich and creamy that I’m awarding the entire line. Family-owned, this business sources macadamia nuts from the Jindilli Farms, nestled near the Eastern coast of Australia in the very region where the macadamia tree actually originated. They call their trees free-range trees, meaning they are not tethered to an irrigation system which caters exclusively to their needs. Without the assistance of this artificial life support, these growing trees are naturally connected to the ecological health of the entire region. This is fascinating to know, as macadamia nuts aren’t given much attention these days. I learned from Milkadamia that macadamia oil has the highest ratio of heart-friendly monounsaturated fats among all of the oils, even more than the sacred olive oil so many people praise! If you are an avid coffee enthusiast like me, you’ll want to purchase these creamers, pour yourself a heaping cup, and begin reaping the enticing benefits as soon as possible!

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

EDITOR’S CHOICE: SWAPPLES Based in Washington, DC

www.swapfoods.com

It’s not tough for me to decide on the “standout” product from Expo East because it almost always finds me. This year, it was Swapples®. With the same name as the company, Swapples® are essentially reinvented waffles. Initially, I was drawn to these hand-held waffles because of their name and fun colors. Ultimately, I was sold on the taste and nutritional benefits. All Swapples® are made from whole yucca root with five or less other ingredients. After slight toasting, they emerge with a delectable crispysoft, bread-like texture, free from grains/flours, dairy, egg, nuts or soy. These definitely hit a home run with me. I tend to lean more toward sweeter options, especially when it comes to waffles, but I have

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Product: Swapples®

to admit that their three savory flavors (pizza, everything, and garlicky greens) impressed me. Of course, their two sweet flavors (cinnamon and blueberry) had me more than ready to take home a box and go to town with fun fruity spreads. Swapples® was founded in 2016 by CEO Rebecca Peress, a woman who had been suffering with autoimmune disorders and food allergies. There was no option on the market that fit her special diet and still satisfied her craving for something 'bready,’ so she set out to create her own alternative, and Swapples® was born! After learning that many others have similar allergies and food cravings, Rebecca is set to debut her online store this winter. I can hardly wait for more people to make the Swapples® swap!

The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN MEAT: NO EVIL FOODS Based in Asheville, North Carolina

www.noevilfoods.com

Product: Italian Stallion

A friend of mine told me about No Evil a few months back, but I hadn’t yet seen any of their products in the grocery stores. I was eager to learn about what they were up to. After talking with one of the founders, Sadrah Schadel, about the ingenious ways No Evil Foods uses meat- alternatives in their cooking, I waited until the last day of Expo to return to their booth to try their Italian Stallion “sausage” in a donut slider. It was worth the wait! They cooked the sausage, sliced it in half, and served it in a mini-vegan donut from a local Baltimore donut shop. I was sold! This vegan sausage not only offers an appetizing and distinctive flavor, the ingredient list is impressive: no cholesterol, saturated fats, GMOs, antibiotics, hormones, nitrates or dairy. No Evil Foods even managed to steer clear of soy protein isolates and other soy bases. All of the products, including the Comrade Cluck vegan ‘No Chicken,’ The Stallion Italian ‘Sausage’ and the Pit Boss ‘Pulled Pork’ BBQ, are seasoned with a bit of organic/non-GMO shoyu, and the vegan chorizo, El Zapatista, is completely soy free. Their base is a wheat protein, common to many other vegan meat alternatives, and it gives the product an appealing texture, while also providing nutrient density and a rockin’ flavor to boot!

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN PROTEIN:

HEALTH WARRIOR Based in Richmond, Virginia www.healthwarrior.com Product: Superfood Protein Powder and Protein Muffins As a regular gym-goer, I am always interested in discovering unique plant-based protein sources. I’m constantly on the lookout for new and better vegan protein powders. When I saw that the Health Warriors’ booth was passing out samples of their new microwavable protein muffins, as well as their protein powder in shakes, I was quick to try! Already a fan of Health Warrior’s chia seed bars, I was thrilled to see that they have expanded their line, especially with the introduction of a product as unique as their instant protein muffin! I’ve made my own microwave vegan protein muffins but have always wanted an easy, pre-packaged vegan alternative—like those produced by non-vegan companies. Luckily, Health Warrior made it happen, and they did it so right! The second you see these on your grocery store shelves, do yourself a favor and try the blueberry one. It’s like your mom just served you fresh-baked muffins on a Saturday morning, straight out of the oven— except that these fluffy creations have tons of plant-based goodness and a generous amount of clean protein. For shakes and smoothie bowls, if you’re away from a microwave or you’re a fan of protein in powder form, Health Warrior’s new Superfood Protein Powders are definitely the way to go. The ingredients are also super clean, and they have the additional benefit of probiotics to help maintain a balanced digestive system.

“Better health starts with the right ingredients, which is why the first one in all of our products is a superfood—the most nourishing food on the planet. Our products combine these powerful ingredients in a way that tastes awesome and actually fits into the pace of real life. After all, healthy food can’t do its job if you don’t actually eat it.” – Founders, Dan, Nick and Shane.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN BAR:

INNOCENT CHOCOLATE

Based in Davie, Florida www.innocentchocolate.com Product: Keto, Spirulina, Protein bars I had tried some of Innocent Chocolate’s bars at previous expos and really enjoyed them. They have always been a healthier option to the regular chocolate bar, making them a pleasurable, guilt-free treat. Now, Innocent Chocolate is expanding their offerings with the introduction of a supplemental line of bars, still containing their chocolate base, but with a special added benefit: high-fat bars for those on Keto diets, protein-rich bars and even bars filled with the renowned superfood, Spirulina. I was quite intrigued by these new chocolate bar concepts, not to mention highly impressed with the overall nutritional values on the label. For example, the Protein Bar contains almost 30 grams of protein, yet it tastes like your familiar chocolate bar, without any of the gritty “protein powder” flavor. I was happy to be able to chat with founder, Ty Cherry, about his reasons for creating this new line of bars and what he aims to accomplish.

“We started with incredible dark chocolate, added all-natural compounds that act as enzyme inhibitors to block the digestion of sugars and starches, as well as all-natural, plant fiber-based bindings that bind the fat in our chocolate so your enzymes can’t grip or digest the fatty acids. The result—all you taste is delicious dark chocolate with zero net calories. That does your body some serious good, and it’s way sweeter than sugar could ever be.” – Ty Cherry

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN SNACK:

FORAGER

Based in San Francisco www.foragerproject.com Product: Organic Cheezy Greens and Cashew Yogurts Although I had yet to try any of Forager’s newer products, I had been hearing great chatter about some of their most recent additions. When I approached their booth, I was especially excited to see an introductory array of new options, ranging from chips to yogurts (both drinkable and spoonable) to bottled milks. The item that caught my attention was the Cheezy Greens chips. These delightful treats combine the perfect flavor of “cheese” from nutritional yeast with the added benefit of quality nutrition from leafy greens, all skillfully blended together to produce a satisfying crunch. Not only are these chips tasty, they are also free from gluten, corn, dairy and soy—not something you often see in a chip. Obviously, you will want to stock up on these pleasing snacks to help satisfy your most sumptuous snacking needs. If you are inclined to favor sweet snacks over savory, Forager’s new line of cashew yogurts are also not to be missed. With classic flavors like berry, lime, coconut and mango, they are ideal for a morning or afternoon treat. They have a delightfully smooth, creamy texture with just the right amount of natural flavor and sweetness. “We founded Forager Project out of our love for creating and sharing food. From the beginning, we have been dedicated to making it easier for people to eat plant-based foods and are committed to creating a line of organic, plant-based, dairy-free foods made from clean, simple ingredients. No hype, just a philosophy of “letting good food be.” We are on a never-ending journey to discover and create food worth sharing. Come forage with us.” – Stephen Williamson & JC Hanley, Co-Founders

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN SWEET: REVOLUTION GELATO Based in Atlanta, Georgia www.revolutiongelato.com Product: French Press Coffee Gelato Ok, I’ll say it. I’m a huge ice cream lover. It was actually one of the last things I gave up before going vegan. Needless to say, therefore, I maintain pretty strict standards when it comes to new vegan ice creams. When I strolled past the Revolution Gelato booth, I was immediately drawn to two ladies wearing bright, multi-colored ice cream scoop earrings. Then, the “dairy free” sign caught my eye. I knew in that moment that I was in for a treat. I sampled each flavor, but my favorite was the French Press Coffee gelato. The coffee used to make it is sourced from a husband-and-wife team whose family has been growing the beans sustainably in the mountains of Nicaragua for six generations—on JavaVino farm in Selva Negra. The French Press gelato is made with their 24-hour cold brew which contains so much coffee that—even after adding the remaining gelato ingredients—it is still as strong as a whole cup of brewed coffee. The single-origin coffee they use is called “Dirty Nekkid,” as it’s made using a natural "unwashed" method that retains the bean’s inherent sweetness. Revolution Gelato is excited to join the dairy-free revolution. I can enthusiastically attest to the fact that their super-creamy textures and luscious flavors will convince even the most demanding gelato aficionados that these treats are just as good as or even better than their dairy alternatives.

“I didn’t want to choose between delicious, exciting food and my values of health, sustainability and humane living. In creating an organic dairy-free gelato that’s as creamy and flavorful as traditional dairy, we’ve enabled people to enjoy life more—and opened the door to more plant- based eating.” – Jared Olkin, founder of Revolution Gelato

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN BEAUTY PRODUCT: INIKA ORGANIC Based in Australia

www.inikaorganic.com

Product: Long Lash Vegan

It’s always somewhat difficult for me to find the right makeup. I, admittedly, don’t keep up much with the cosmetics industry, but I do know that beauty care companies are inconsistent when it comes to their cruelty-free, vegan-friendly, and organic protocols. I was quite relieved and impressed to learn of INIKA’s high standards in these areas. As a 100% Australian-owned company, INIKA prides itself on the global recognition it enjoys as a trusted producer of organic and natural makeups. This well-deserved pride was fully on display when President of Sales and Marketing, Regis Haberkorn, passionately described each product to me—and the way in which all of them remained true to their natural ingredients. I was elated to find a makeup artist at their booth who was doing full makeovers to demonstrate how wonderful INIKA products feel. Naturally, I signed up to receive the full INIKA experience! Their beauty products felt light on my skin and smelled clean and refreshing. I was thoroughly impressed with the attention to detail by the makeup artist, as well as Regis’ detailed description of each product used during the makeover process. The mascara especially won me over. I am always looking for a quality lash enhancer— free of animal products, of course, but also long-lasting. This Long Lash Vegan Mascara definitely survived the crazy Expo-day test. Assuredly, that’s a true testament to the quality of INIKA Organics’ line. “We were born out of a need to detox. Conscious consumers were already removing harmful chemicals from their homes and diet, replacing them with wholesome, pure and natural alternatives. When it came to makeup, there wasn’t a healthy option. INIKA has pioneered the way for 100% Natural and Certified Organic cosmetics over the last 10 years. We believe that flawless performance can be achieved, without having to compromise by using toxic chemicals.” – Regis Haberkorn

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The Mindfulness Issue

Issue 49 - November/December 2018 |

BEST OF EXPO EAST

BEST VEGAN CHEESE: MOZZARISELLA Based in Italy

www.mozzarisella.co.uk

I was told by many people that I had to check out the various cheeses by MozzaRisella. Intrigued by the brown rice base, I decided to visit their booth. Once I tried their Alternative Blue cheese, I was glad that I had listened. Blue cheese had always been one of my favorites prior to veganism, so my taste buds happily perked up. After sampling a little bit of everything (just getting the full scoop!), I was convinced that they had earned This Year’s Best Award.

Product: Alternative Blue Cheese With an original-tasting, clean base created from germinated whole rice, MozzaRisella cheeses are suitable for those with gluten or soy intolerance. Gone is the last frequently-touted excuse by non-vegans, “But, I can’t give up cheese.” The flavor and texture of these amazing products are sure to satisfy cheese lovers everywhere who are wanting to make the vegan switch, but reluctant to give up one of their favorite indulgences.

This year’s roundup of “Best of Expo East” convinced me to keep a watchful lookout for these incredible new products as they make their appearances online or on my grocery store shelves. With such a wide range of tempting meat and dairy-free food alternatives to choose from, it has never been a more exciting time to be vegan!

About the Author Courtney Garza is a vegan entrepreneur, foodie, fitness enthusiast, & world traveler. She co-founded Sprinkles Creative Social Media Agency that manages and helps promote sustainable, conscious brands through the Dallas, Texas region. Always looking for more colorful and inviting ways to help others go vegan, Courtney is constantly collaborating with like-minded individuals and companies to make the world a healthier place.

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

â&#x20AC;&#x2122;TIS THE SEASON

TO BE VEGAN

by Christy Aguillard

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

‘TIS THE SEASON TO BE VEGAN

t’s the most wonderful time of the year. I love everything about the holidays—the lights, colors, sounds, traditions and of course, the

smells. But my favorite part of the holidays is bringing people together. When I was a little girl, we spent holidays at both grandparents’ houses. We went to one for lunch and the other for early dinner. I’m pretty sure these gatherings were just an excuse to eat all day. The older I get, the quicker holidays come and go. But I have noticed that even though the years go by, families still gather around the table to enjoy a meal together. This is perennial.

As far back as I remember, the center of the table was always an oven-roasted turkey that had been prepared and cooked all night. Underneath was some of my grandmother’s dressing. We all fought for the first spoonful of this mouthwatering goodness. I can still see the food around that table; my mom always brought the deviled eggs, potato salad and the green bean casserole, my Aunt Charlotte made the biscuits and gravy, and my Aunt Leslie made the broccoli rice casserole and fruit salad. Think of your family dinners—I’m sure you can name who’s bringing each item and even picture the dish in which it’s prepared. Memories like these are what make the holidays so great. I have to admit that the first holiday gathering my husband and I attended as vegans made me a bit nervous because I wasn’t sure how everyone would respond to us not carving off a piece of that big turkey. I wasn’t even sure if I would enjoy the season as much since I wouldn’t be eating all the familiar holiday dishes. Then it hit me. The food on the table is way less important than the family around the table. So, I have great news for you. You can enjoy the holidays with your family, even if you are vegan. Here are a few tried and tested holiday tips:

1. SHARE YOUR STORY Our story was easy to tell at a family gathering because they all knew we had lost both our dads to cancer within a sixmonth period and thus, wanted to better our health with a plant-based diet. Your story may be different, but sharing the reason you made a lifestyle change will help them understand your new ability to resist meat and cheese. They may not agree with you, but at least they will know your reason. Take baby steps and remember this is all new to them.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

‘TIS THE SEASON TO BE VEGAN

2. BE PREPARED TO ANSWER QUESTIONS Their immediate responses may sound judgmental at first, but don’t take it that way. After going through this myself, I think they are genuinely curious and don’t know how to respond, so don’t take it personally. Be able to explain in easy terms what a vegan is, how you get your protein, and what you eat, as these are frequently-asked questions every time someone hears your story. Stay positive in your response and show them how you do it by example. The passion you portray about this new lifestyle will speak even louder than your words.

3. YOU DO YOU: Don’t judge or comment about anything they put on their plate. Let them see that you are not missing out on anything and that you are happy with your new lifestyle. If negative comments are made about your plate, stay positive and don’t fall into the trap of arguing about it at the dinner table. You do “you” and let them do

“them.” You can educate them briefly if they ask, but don’t bore or try to convert them. Instead, encourage family members who express an interest in a plant-based diet. Many of my family members have made changes to their diets due to positive changes in us that made them curious—not because we guilted them into it.

4. “VEGANIZE” FAMILIAR HOLIDAY FOODS: I love creating foods that are the same but different. We still take all of our favorite holiday dishes, made with vegan ingredients, to holiday meals. We make vegan macaroni and cheese, cornbread dressing, potato salad and green bean casserole. Plant-based eating does not have to be boring; it is not all raw veggies, fruit, and salads. Make the vegan versions of dishes you normally take to holiday meals and encourage your non-vegan family members to try them. Print the recipes of the dishes you make and pass them around. They will love your new dishes—I

promise! It will surprise them how your modified version of a traditional holiday favorite can taste so good and still be healthy. Here are the links to our favorites: https://tinyurl.com/y9rlwff4 thissavoryvegan.com/vegan-cornbread-stuffing www.thissavoryvegan.com/vegan-potato-salad ohmyveggies.com/vegan-green-bean-casserole So, deck the halls with boughs of holly because it is the season to be jolly. The dictionary defines jolly as this: to be happy and cheerful and to encourage in a friendly way. I believe every holiday meal should be jolly, so if this is your first holiday as a vegan, attend those family meals with your head held high, be happy and cheerful and enjoy your family and friends. Bring your own dishes and share your newfound passion for life. Make new traditions that fit your current lifestyle and encourage your non-vegan family and friends to try something new. There is no better time than now. ‘Tis the season to be vegan!

About the Author Christy Aguillard was born and raised in Oil City, Louisiana. She’s a Southern girl through and through. She attended Louisiana Tech University (Go Dawgs) and graduated with a Bachelor of Arts in 1998. Then, she attended Southwestern Baptist Theological Seminary and graduated with a Master of Arts in Christian Education in 2001. Christy has served in Preschool/Children’s ministry in churches in Louisiana and Texas for 19 years. Currently, she is the Preschool and Children’s Pastor at The Simple Church in Shreveport, Louisiana. Recently, Christy and her husband, David, began eating a Whole Foods, Plant-Based Diet. They love the new diet and try to help friends and family understand this way of life (and that they don’t just eat lettuce). In their home, they lead a plant-based life group through their church. She married David in 1999 and they have two beautiful daughters, Taylor Anne (15) and Hilary (12), who have slowly adapted to the new lifestyle (even kids/teenagers can do it). They have chosen to live this way because they love their family and want to be around with them for a long time. The Aguillards like to take day trips, go to amusement parks, and find plant-based restaurants they can try while on their trips.

BREAKING UP WITH BACON by Cheryl Brune

t was the 1990s and the slogan, “Beef. It’s What’s for Dinner,” rang out over television and radio advertisements. I was working at my first job, Subs & Sodas, a 50s-style sandwich shop that played Patsy Cline and Buddy Holly to the backdrop of vinyl red table booths and cases of Blue Bell ice cream. I prepared sandwiches for customers who delighted in our BLTs and Club Royals, but the task of slicing up huge slabs of meat was wearing on me. What were simply ingredients for someone’s lunch transformed into something more complex. Despite living in Dallas, Texas, a cattle-booming state, there was an emergence of other slogans. Slogans like “Meat is Murder” and “Go Vegan for Health” did not come to me in the form of radio or television ads, but by word of mouth. My tired mind had already been occupied with the ethics and the environmental and health pitfalls of eating meat. I was ready for this message and soon began my journey into a diet that fell outside a meat-based culture. Flash forward to 2015. WHO, The World Health Organization, released the news that processed meats were carcinogenic and that eating foods like bacon, lunch meats and hot dogs increased the risk of cancer. The words “death” and “meat” made their way into the public eye. Just as alcohol and tobacco were bad for your health, processed meats were now added to the list of health scares. Many people expressed grief over giving up foods such as bacon, a food that invoked childhood memories and comfort. Sales

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in pork dropped, but immediately rebounded and grew more than ever before. Despite the direct link between bacon and ill health effects such as colon, rectal and pancreatic cancers, the nation was overtaken by a bacon craze. Internet memes, new twists on recipes, and merchandise sales touted a love affair with all things bacon. Bacon was the fad and had even found a place in pop culture. So much so that in 2016, pork production surpassed beef in sales. In September of 2018, a #BreakUpWithBacon campaign was launched in Washington D.C., urging people to ditch bacon. Dr. Neal Barnard, founder of Physicians Committee for Responsible Medicine (PCRM) and plant-based doctor, warned people that there are no safe amounts of processed meats. PCRM took their message to news, radio, TV and print advertising in the Washington District. Bus adverts were seen with messages that read “Bacon Can Bite You Back.” Dr. Neal Barnard challenged hospital cafeterias to eliminate processed meats. “As places of healing, hospitals should break up with bacon, just like they dumped cigarettes a generation ago.” Twenty-five years have passed since working at Subs and Sodas, and veganism is finding a way into the mainstream. It’s safe to say that changing the food culture will be fraught with challenges, but a plantbased diet driven by concerns for health, the environment and animal rights will continue to change the way we eat and live.

The Mindfulness Issue

Issue 49 - November/December 2018 |

THE VEGAN STARTER KIT

IT HAS NEVER BEEN THIS QUICK AND EASY

f you ever thought about trying a vegan diet—to lose weight, improve your health or get an athletic edge—but were not sure how to begin, Dr. Neal Barnard’s new Vegan Starter Kit makes it really, really easy. This compact book is packed with essential facts about nutrition and health, answers to common questions and nutrition myths, and plenty of recipes to get you started. The book shows how to plan a meal, how to ensure you are getting the right amount of protein or calcium, how to cook when pressed for time, how to find good meals at restaurants and on the road, and how to make sense of supplements, along with information on vegan diets in childhood, pregnancy, and other stages of life. Whether you’re giving it a try because of a doctor’s suggestion, a coach’s recommendation, or just out of

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curiosity, this is the perfect primer for how to make a plant-based diet work for you. In developing the book, Dr. Barnard also aimed at providing a short, inexpensive and approachable guide that people who are already following a vegan diet can give to their not-yet-vegan friends and family members.

Neal D. Barnard, MD, FACC, is perhaps the world’s most respected authority on vegan diets. A faculty member of the George Washington University School of Medicine and President of the Physicians Committee for Responsible Medicine, Dr. Barnard is editor-in-chief of the Nutrition Guide for Clinicians, and editor of Good Medicine. He is the New York Times bestselling author of Dr. Neal Barnard’s Program for Reversing Diabetes, The 21-Day Weight-Loss Kickstart, and others.

The Mindfulness Issue

Issue 49 - November/December 2018 |

Is Mindfulness THE MISSING LINK? by Lani Muelrath, M.A.

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

etween you and me, have you ever rallied around a healthy vegan food plan, only to have it fall apart in a few weeks, days...or hours?

How about an exercise program? Or a resolve to be less impatient, to be more mindful of your words, or to spend less time scrolling through social media? What about conversations with others that reach into your vegan lifestyle–ever promise yourself to bring more patience and insight into them? We can know all the right things to do for living better, yet when it comes to following through, how is it that we can find ourselves derailed by the same old habits? Habits that frustrate our attempts to live more consciously, spiraling us into misery of body and mind? To bring it even closer to the bone, have you ever experienced–or has someone you know perhaps experienced–stress eating? What about mindless snacking? An uncontrollable urge to zone out online, or obsess about–well, just about anything?

Reactivity All of the above are examples of reactivity. Our automatic reaction to the ups and downs of daily life. These patterns of reactivity can make a mess of our best laid plans, can’t they? Why doesn’t knowledge about what to do and motivation carry us the distance? What if all our efforts to eat better, move better, live with more intention, have been missing the main target? What if there is one element that would make all the other aspirations easier to actualize? What if there were some simple practices that would reach into all of these realms of life improvement with positive results?

Enter Mindfulness I speak a lot about mindfulness, and my intention is to do so in a way that demystifies it. In a way that gives you tangible tools so that you can practice the principles of mindfulness and experience the results for yourself.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

Being mindful helps us to be more at peace. Struggle less. Be more in touch with whatever difficulties come up for us.

To help, here is my bare-bones, basic definition of

or “self-sabotage” come in.

mindfulness. 2. Cultivation of positive brain states: Mindfulness is two things:

States such as kindness, patience, compassion, equanimity, generosity, love, joy. These

1. A specific form of mental training

are all endogenous to us. That means they

2. A particular kind of awareness you bring to your daily activities

are already in existence in our brains. It’s just that they have been heaped upon by our busy minds and our busy lives. We don’t have to go

Together, these lead to two specific results:

outside ourselves to get, be, or do anything to experience these states. We simply need to

1. Reductions in reactivity:

discover how to unobscure them so that we

How much of our daily lives do we spend

can experience them more often, and open

in reactivity? Reactivity to some person,

to their presence more in our daily life and

place, thing, or situation. Automatic, condi-

interactions.

tioned reaction tends to rule our day. Sometimes these are reactions we have reinforced

How Does Mindfulness Work?

for years–decades even. This is where the

Your mind is what your brain does. With mindfulness

mindless snacking, the habit of angry out-

practices, you do little things with your mind that

burst, obsessive thinking, and other behav-

can make big changes in your brain and experience

iors we list under the category of unsettling

of living.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

To help understand, let’s take a closer look at reactivity. In our repeated loops of automated behavior, thinking, and emotion, we are demonstrating reactivity. Without having to dig too deeply, you can probably think of a few ways that you demonstrate reactivity in your own life. You get stuck in traffic and up boils anger at other drivers who cut you off. You arrive home at the end of a busy, hectic day only to find yourself up to your wrist in a box of whatever. You get looped in the options menu on a call for the umpteenth time and find yourself screaming “agent!” into the phone (guilty!). You can no doubt come up with a few of your own. Each of these automated responses brings us a form of misery. But we don’t seem to know how to navigate our way out of them. Or if there even is a way out of them. We seem to be stuck at the level of moving through our days trying to tally up a higher count in the pleasant experiences vs. unpleasant experiences columns. Intellectually, we know life is full of ups and downs. So, we try to gain control as much as possible. Yet without cultivating a solid platform of how to navigate the inevitable disappointments, inconveniences, and distresses of life in a new way, how can we untie the knots of automaticity?

reactivity that is bringing you personal pain and tangling with your higher aspirations.

What’s Going on in the Brain That Makes

Mindfulness can also help alleviate stress by improving emotion regulation, leading to a better mood and better ability to handle stress.

Opening More Space

Change via Mindfulness possible?

There is a space between any event and our reaction to it. We all know, for example, of that fraction of a second between being really “bugged” by someone and an angry comeback, or seeing a tempting tray of goodies at the party before we reach for it. With mindfulness practice, you learn how to expand that space between stimulus and response so that you can live more skillfully. Rather than indulging in old patterns of behavior or suppressing or ignoring the discomfort that arises when you see old patterns coming, you can be present with the uncomfortable inner condition these moments present and see them through. This is how you untie knots of craving, anger, obsession–or any other form of

There are now thousands of research studies demonstrating the positive effects of mindfulness meditation practice on a variety of those things that plague the human condition: stress, anxiety, pain management, cravings, obsessions, binge eating, smoking, addictions–to name a few. There’s good reason that mindfulness training is now utilized in hundreds of hospitals nationwide to assist with these challenges. An increasing number of these studies include clinical results from fMRI and EEG. Dozens of these studies are reported in PubMed and documented in The Mindful Vegan (lanimuelrath.com/mindful-vegan-preorder). With such weight of evidence about the positive effects

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

Mindfulness meditation is like having a light turned on in a dark room. It doesnâ&#x20AC;&#x2122;t matter how long the light has been off. - Lani Muelrath, M.A. VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

of mindfulness, is there a way to concisely explain what is going on with these practices that allow us to live in less reactivity and automaticity? How can these simple strategies of mindfulness make us more able to make better choices and live more skillfully?

Out of the Default Mode Network and Into the Present The positive effects of mindfulness meditation practice reach into many areas of our lives. Yet, perhaps the biggest first effect and the easiest to understand–when it comes to the effects of these practices on the brain–is through the impact of mindfulness on what is called the Default Mode Network (DMN). The Default Mode Network is a term that neuroscientists have coined for where our minds seem to find themselves easily and repeatedly throughout the day. Specifically, that is to the habit of wandering. As a matter of fact, apparently fifty percent of our time each day is spent in wandering mind. So, what’s the problem? Have you ever found your

mind wandering into topics that you wish it would stop returning to? We seem to have, each of us, our Top Ten Headlines of thought. Research tells us that of this fifty percent of our day in wandering mind, a big chunk of that is reflecting on the past and the rest in projecting into the future. In other words, we are spending very limited time actually doing what we are doing while we are doing it. Stay with me. Here’s where the problems start to deepen. As we are pulled–beyond our conscious effort (unless we have some kind of mental training such as mindfulness meditation that builds the skill of how to do otherwise)–into the past, we can find ourselves mired in repetitive, anxiety-producing thoughts. “Why did I say that?” “Why didn’t I do this instead?” “Why didn’t he speak up for me?” “Why did she look at me like that?” These reflections often take the form of regret or remorse as we chew over the past again and again. The same goes for the future projections. “What if I don’t get this job?” “What if I mess up this interview?” “What if I never…?” Let’s be clear. This is not the same as reviewing a past incident with calm reflection so you can do

“The greatest weapon against stress is our ability to choose one thought over another.” - William James

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

differently in the future or planning for retirement, a job interview or a home improvement project. Those are targeted, concentrated activities that utilize a different capacity of mind. A concentrated mind. The problem arises when the activity in the Default Mode Network spirals into what neuroscientists call excessive rumination. This very process hooks other neural activity in the brain wherein also reside depression, sadness, obsession, compulsion, cravings, even addiction. In other words, by not getting some degree over our habits of thinking, we are walking unwittingly right into the traps that lead to mood, emotion, and behavior breakdown. Such as the crashed food plan, the ignored exercise aspiration, the more patient parent or spouse.

Is Mindfulness the Missing Link? With mindfulness meditation practice, you grow strength of concentrated mind. This cultivates your ability to move from wandering mind to focused mind more at will, putting you less at the mercy of the down side of getting lost in obsessive thoughts or wandering mind. For three decades I spiraled up and down with my weight, the obsession thereof exacerbating an unhappy relationship with food, eating and my body. As an exercise scientist and author of a fitness

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book, I certainly knew what comprised a functional fitness plan. As a student of nutrition, certified in plant-based nutrition, I certainly knew the right foods to eat to move toward the better body that I wanted. But it wasn’t until I took up mindfulness meditation practice over twenty-five years ago that I gained the insights into the real problems below the surface. Once I learned the simple skills of getting some degree of mastery over my habits of thinking–habits which included taking refuge in one diet or exercise plan after another–I was able to immediately let go of behaviors that were getting in the way: compulsive dieting, stress eating, body shaming, overriding my hunger and fullness signals in one way or another–and ended up dropping about forty pounds that have stayed off to this day. Of even greater importance, the healthy, happy relationship with food, eating and my body– that which I found I really wanted more than any specific size or shape–blossomed. It’s not that I am recommending mindfulness meditation as a weight loss tool. This misses the point. The fundamental thing to pay attention to here is that mindfulness practices can bring you to more conscious living so that whatever is your point of pain–those habits of reactivity and automaticity that give you grief–can be untied in a new way that you may not even have been aware. For me, they have proved to be the missing link. A link which has

The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

expanded a reach exponentially into many areas of my life. For mindfulness, more than a thing to do, is a way of being that can move you–as noted above– out of reactivity and into mindful presence. By letting go of the way you have reacted in thought, word and deed, and cultivating your ability to open authentically to new ways of thinking and being, you create a new space for opportunity. A whole new world awaits.

sistencies and conflict of conscience. This same element of revelation, I have discovered, reaches into many aspects of life, such as how we relate to ourselves and others, and how we are in the world as vegan advocates and activists. Reactivity also tends to rule the conversations we have with others about what is on our (or their) plates. Being armed with vegan positional statements to

Mindfulness and Veganism: A Compassionate Combination As you embrace mindfulness meditation practice, you also begin to live in greater integrity. Mindfulness meditation reveals to the practitioner many aspects of their inner state that can remain undetected when we are marching forward blindly with our status quo. It is like having a light turned on in a dark room. It doesn’t matter how long the light has been off. Once you switch it on, the room is flooded with light and the unseen is immediately revealed.

For example, I became a vegetarian over forty-five plus years ago, years before embracing veganism. Though the only animal product left on my plate was dairy products, still, there it was. And we know that the dairy industry is the source of untold suffering and misery for the animals-something I, as a vegetarian embracing “Ahimsa is the attribute of the soul, and therefore, to be practiced by everybody in all ahimsa (the principle of noninjury to affairs of life.” - Mahatma Gandhi living beings), wanted no part of. Yet out of habit, I continued to eat dairy cheese, yogurt and ice cream. This perpetuated fire at non-vegans cements a positional stance that for me a disquieting state that rankled just below can completely miss the point, which is to bring the conscious surface. A cognitive dissonance that others to a place of greater compassion, kindness, I didn’t fully cognize until my meditation practice and understanding of the bigger view of what we put me in more intimate contact with such inconeat and wear. If we, instead, cultivate the aspiration

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - IS MINDFULNESS THE MISSING LINK?

of kindness and compassion by how we are with ourselves and with others, beyond the bounds of reactivity, the possibilities are endless. It starts with this single, yet momentous decision to live more consciously by getting beneath the

that opens you to new levels of integrity, peace and happiness. Inclusive of mindfulness meditation practice, here are eight simple, tangible tools for bringing more mindful presence into your daily life.

presence. Mindfulness practice then becomes the

Eight Simple Steps to Support Everyday Mindfulness

catalyst for more conscious living–the missing link

https://tinyurl.com/y7znoj8o

surface of our reactivity and living in more mindful

About the Author Lani Muelrath, M.A., is an award-winning health educator, celebrated speaker and the author of three best-selling books. A longtime vegan advocate, Lani is Certified in Plant-Based Nutrition, Mindfulness Meditation Instruction, and as Mind-Body Specialist. She has been featured on CBS TV, ABC TV, Health Magazine, Prevention, USA Today, Huffington Post, VegNews, and The Saturday Evening Post. She is presenter for Physician’s Committee for Responsible Medicine, guest lecturer at San Francisco State University, and Associate Faculty at Butte College where one of her books has been adopted as required text. Lani has been vegetarian/vegan for 45 years and has been teaching in health and wellness for more over four decades She has been practicing mindfulness meditation for over 25 years, and is recognized as a thought leader and pioneer in transition to plant-based nutrition and in the integration of vegan living and mindfulness practice. She is the author of The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness, The Plant-Based Journey, and Fit Quickies.

www.lanimuelrath.com

“Mindfulness is probably the most important practice we can ever undertake. In this wonderful book, Lani Muelrath explains, with compassion and clarity, how you can eat and live more mindfully—and thus how you can transform your life.” — Dr. Melanie Joy, author of Why We Love Dogs, Eat Pigs, and Wear Cows

“If you are just starting out, or finding yourself struggling to eat in accord with your knowledge and your values, or looking to take your plant-based, game to the next level, The Plant-Based Journey is your new best friend.” — T. Colin Campbell, author of The China Study VegWorld Magazine The Mindfulness Issue

START YOUR JOURNEY TODAY!

Order your copies through Amazon, Barnes & Noble, BenBella Books or your favorite vendor. |

Issue 49 - November/December 2018 |

START SPREADING THE PLANT-BASED NEWS at NYC Health+Hospitals/Bellevue by Char Nolan

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - START SPREADING THE PLANT-BASED NEWS

ust like the words of the New York anthem, it’s time to “start spreading the news,” about the new Plant-Based Lifestyle Medicine Program at NYC Health + Hospitals/Bellevue. This is a giant step for the ever-growing integration of a whole foods, plant-based lifestyle and modern medicine. The program is designed to help people get healthier by changing their lifestyle habits and encouraging patients to adopt a plant-based diet. While the lifestyle medicine program will focus on those who want to reverse current medical problems like Type 2 Diabetes, prediabetes, heart disease, hypertension, elevated cholesterol or chronic obesity, it might also be the perfect facility for those seeking to maintain or improve a plant-based lifestyle. Care will be provided by a team of four physicians, registered dieticians and a health coach. Dr. Michelle McMacken, Director of the NYC Health + Hospitals/Bellevue Adult Weight Management Program, will lead the Plant-Based Pilot Program. Dr. McMacken is a highly regarded physician in the plant-based arena, and her appointment to this role is a “perfect match.” She is also an Assistant Professor

of Medicine at the NYU School of Medicine, as well as an attending physician at NYC Health + Hospitals/Bellevue. And, she’s plant-based. Ann Crile Esselstyn, noted author and lecturer about the inception of this lifestyle medicine practice, adds, “Dr. McMacken’s creative plant-based nutrition program will revolutionize and ignite this effective therapy for cardiovascular disease.” Esselstyn, wife of Caldwell B. Esselstyn, Jr., MD, is a pioneer in the plant-based arena, and she is excited and confident about the program’s success. The $400,000 pilot program is funded by NYC Health + Hospitals and will be open to at least 100 patients from all five boroughs. The pilot program is a result of Brooklyn Borough President Eric L. Adams’ advocacy around plant-based nutrition. He knows, first-hand, the benefits of a wholefoods, plant-based diet and the positive effects it can have on disease reversal. We asked Dr. McMacken for some quick responses to the clinic’s inception, and here’s what she had to say:

How do you plan to introduce the Plant-Based program to employees and the community? We’re spreading the word about NYC Health + Hospitals/Bellevue’s Plant-Based Lifestyle Medicine Program throughout New York City. Our program is open to outpatients in our hospital system, as well as adults in the community, including hospital employees who would like to learn more. We’re finding that there is a lot of interest! Are you hoping that the plant-based practice serves as a tool to increase others to embrace a WFPB diet? Yes! Our goal is to help people make the transition to a healthier lifestyle, including a whole-foods, plant-

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Brooklyn Borough President, Eric L. Adams, wrote about his journey to a plant-based diet in VegWorld issue 47.

The Mindfulness Issue

Issue 49 - November/December 2018 |

START SPREADING THE PLANT-BASED NEWS

based diet, as a way to address the root causes of common health conditions including Type 2 Diabetes and heart disease. Behavior changes can be hard. Our team of physicians, along with the assistance of a dietitian and a health coach, will be there to support people every step of the way. When people adopt healthier habits, they often inspire others around them, so the benefits keep spreading. What do you see as your greatest challenge (as a provider) to those who do not know about plant-based eating but need it the most? The greatest challenge is helping people believe that they can change long-standing habits and that this change can have a huge impact on their health and well-being. Some can’t envision what they would eat on a plant-based diet. Others are worried about having the time or skills to cook, having access to healthier foods, getting support from family and friends or handling social situations. Our program exists to help people navigate

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these concerns. The payoffs to adopting a plantbased diet are well worth the effort! What does your hospital already have in place with plant-based nutrition for in-patients and employee cafeteria? The Plant-Based Lifestyle Medicine Program emphasizes services for outpatients, including employees who meet health criteria for the program. Hopefully in the future, we will be able to expand services to inpatients, as well as a dedicated employee program. (Background: NYC Health + Hospitals/Bellevue does not have an employee cafeteria, but rather employee lunch rooms.) As a follower of a WFPB diet, what’s your go-to breakfast, and do you have a recipe you’d like to share? I’m a hard-core oatmeal fan, especially overnight oats! Here’s a recipe I love:

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Issue 49 - November/December 2018 |

START SPREADING THE PLANT-BASED NEWS

OVERNIGHT CHIA OATS WITH BERRIES (Serves 1) DIRECTIONS

INGREDIENTS

Pour oats and chia seeds into a Mason jar and shake to mix. Add nondairy milk, splash of vanilla extract, chopped banana, and nut butter (if desired). Top with frozen berries. Place lid on jar and keep in refrigerator overnight. In the morning, enjoy your delicious breakfast at home or take it to work!

• ½ cup rolled oats • 1 Tablespoon chia seeds • ¾ cup unsweetened nondairy milk (e.g., almond or soy) • 1 small banana, chopped • 1 teaspoon vanilla extract • handful of frozen berries • 1 Tablespoon almond butter or old-fashioned peanut butter (optional)

Now we know how Dr. McMacken starts her day, and this recipe looks like the perfect entry for starting a plant-based diet. Medicine is turning over a new leaf, and it seems to be plant-based. Michelle McMacken, MD, is a board-certified internal medicine physician and an assistant professor of medicine at NYU School of Medicine. She is an honors graduate of Yale University and Columbia University College of Physicians and Surgeons, where she earned her M.D. degree. With more than ten years of experience practicing primary care, Dr. McMacken is ready to embrace the new Plant-Based Medicine Practice at NYC + Hospital/ Bellevue in NYC. To learn more about this new program, call 347-507-3695 to receive additional information.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

Plant-Based Diets in

KIDNEY DISEASE By Shivam Joshi, MD

s a kidney doctor, I can’t tell you the number of times a patient has told me that _they were told by somebody else to avoid

opposite: eating more plant-based foods and less

eating plant-based foods. Sometimes it’s because

come as no surprise that there is growing evidence

of the phosphate content of these foods. Other

for their use in kidney disease.

animal-based foods. Time and time again, plant foods are beneficial for the body, and it should

times it’s because of the “sugar.” But often, it’s because of the potassium. In the same breath (or

Any discussion of the prevention and treatment of

should I say bite?), patients tell me that they have

kidney disease requires a quick primer in the field.

been told to eat more meat because their kidney

Chronic kidney disease, or CKD, is an umbrella

disease requires them to consume more protein.

term for any sort of dysfunction of the kidney, irre-

Although a few patients might have medically

spective of cause. The phrase “chronic kidney dis-

justified reasons for limiting certain plant foods,

ease” is often accompanied by a number after it,

many patients might benefit from doing the exact

ranging from 1 to 5, indicating the severity of the

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - PLANT-BASED DIETS IN KIDNEY DISEASE

disease (stage 5 being the worst). Approximately 1 in 3 Americans are at risk for developing it, and 1 in 7 already have it. The reason CKD is so common is because the causes for it–namely diabetes and high blood pressure–are even more common. Diabetes is the most common cause of kidney failure (also known as CKD 5 or end-stage renal disease) in America, with high blood pressure (or hypertension) not far behind. Fortunately, in most cases, both diabetes and hypertension are often not only treatable but preventable. However, too few people know that their diseases can be reversed, and their CKD need not progress to the final stage of the disease, which requires dialysis (a machine to filter the blood) or a transplant. Nearly 90% of people who have CKD don’t even know they have it, which is why it is so important to see a physician regularly and to have blood work done, especially if you have diabetes or hypertension or you are at risk for either of those diseases. A whole-foods, plant-based (WFPB) diet that is rich in fruits, vegetables, legumes, and whole grains will help you lose weight and help your body metabolize glucose more efficiently, both of which

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ultimately help treat–and even reverse–type 2 diabetes (the type caused by lifestyle, whereas type 1 diabetes is an autoimmune disorder). As I’ve told countless patients, although fruits contain “sugar,” they also contain fiber, which helps slow down the absorption of the sugar–so much so that diabetics eating fruits do better than those who don’t. The danger is in eating a vegan diet that isn’t healthy, like Oreo cookies or french fries all day. The key is to eat a healthy vegan diet. The beauty of this type of diet is that it also prevents and treats other diseases like high blood pressure, which is the second most common cause of kidney failure in Americans. A WFPB diet is low in sodium and high in potassium–both of which help to reduce blood pressure. It can also help you lose weight, which is important because weight loss directly lowers blood pressure. Even the basic building blocks, or amino acids, found in animal protein have been shown to raise blood pressure when compared to those found in plant proteins. When researchers have looked at blood pressure in modern societies, they often find that those eating a healthy vegan diet have the lowest

The Mindfulness Issue

Issue 49 - November/December 2018 |

FEATURE - PLANT-BASED DIETS IN KIDNEY DISEASE

blood pressures of all the people in the study. Okay doc, you’ve convinced me that eating a WFPB diet can prevent and treat type 2 diabetes and hypertension, thereby preventing kidney disease, but what if I already have it? If you already have kidney disease, it is not too late to start eating a WFPB diet as CKD may be progressive, meaning that your kidney function can decrease with time even if your diabetes or high blood pressure is reasonably controlled. Even with the best of medications, the mere presence of diabetes and high blood pressure can take a toll on the kidneys in some (but thankfully not all) people. If you already have kidney disease, a plant-based diet can also be directly beneficial to the kidney and your health in other ways. For example, the diet can change your microbiome to what many researchers believe is a healthier microbiome–one that is filled with bacteria that digest carbohydrates as opposed to meat, which has been shown to reduce general inflammation. The diet can also reduce levels of TMAO, a toxic compound produced by bacteria in the gut after ingestion of meat or dairy, leading to heart and kidney disease, and even death. A WFPB diet can also reduce the amount of phosphorus levels in the blood because most of the phosphorus in plant foods is in a non-absorbable form. Lower phosphorus levels are important in controlling some of the more deleterious effects of CKD, like calcification of the blood vessels and progression of CKD. Animal-based and processed foods have phosphorus that is more readily absorbable–and in some cases 100% absorbable–making it difficult to control the level in the blood. Another important benefit of plant foods is that they are naturally alkaline, because kidneys lose the ability to reduce acid levels in the blood in CKD.

As such, many patients with CKD often have high levels of acid in their blood requiring–none other than–baking soda to neutralize the acid levels. Researchers have shown that the same benefit of neutralizing acid levels can be achieved by just eating more fruits and vegetables, which are naturally alkaline. Too much acid in the blood can lead to weakened bones (bones are the body’s natural buffer to acid in kidney disease) and further loss of kidney function. But what about getting too much potassium or not enough protein when eating a whole-foods, plant-based diet? Researchers have shown that those eating a plantbased diet in CKD get enough protein to meet their daily needs, especially when eating a diet from a variety of sources (one that includes different types of plant-based foods and not just apples by themselves all day, for example). In fact, eating too much protein while having CKD is thought to worsen kidney disease, which can happen more readily in those eating protein-dense, animal-based diets. On the contrary, plant-based diets have enough protein to meet daily demands but not so much as to put one at risk for more kidney disease. Although plant foods do contain potassium, they also contain substances that help reduce the rise in potassium levels in the blood. High levels of

FEATURE - PLANT-BASED DIETS IN KIDNEY DISEASE

potassium in the blood can stop the heart from beating

correctly,

causing

death.

However,

not everyone who eats plants gets high potassium levels. Why? Plant foods contain fiber which helps increase the size and frequency of bowel movements, which is important in helping you get rid of potassium. Every time you have a bowel movement, you lose potassium, which helps to balance against rise in potassium in the blood. Plant-based foods also improve sugar and acid levels in the blood, which can also reduce potassium levels in the blood. Also, not all plant-foods are created or prepared equally. For example, eating a medium-sized orange has less potassium than drinking a cup of orange juice, which takes two to four oranges to make. For that reason, fruit juices and vegetable sauces (like tomato sauce/paste) can easily increase potassium levels for patients

their medication regimen or diet while others will tolerate the changes without incident. A select few will not be able to tolerate the changes and will need to work with a dietician or physician to make additional changes. Although potassium levels are a cause for concern, they do not universally preclude the use of plantbased diets in patients with CKD. In fact, many patients are not only able to tolerate the transition but benefit from it by treating their diabetes, high blood pressure, chronic kidney disease, and other complications of CKD (like acidosis and high phosphate levels). Plant-based diets have been so beneficial in other areas of health, like heart disease and cholesterol, that it doesnâ&#x20AC;&#x2122;t come as a surprise that they can have benefits to those withâ&#x20AC;&#x201C; and at-risk for developingâ&#x20AC;&#x201C;kidney disease.

with kidney disease. Potatoes and beets are also unusually high in potassium compared to other plant foods and should not be eaten in excess, at least until more research is done. But non-dietary factors can also affect potassium levels. Many of the medications that patients with kidney disease take can raise levels of potassium leaving little room for error, like beta-blockers (e.g. metoprolol) or ACE-inhibitors/ARBs (e.g. lisinopril or losartan). It is for these reasons that all patients with CKD or at-risk for having CKD should be supervised by a physician with monitoring of their blood work while incorporating plant-based foods to their diet to avoid dangerous potassium levels. Some people will only need minor changes to

About the Author Shivam Joshi, MD, is a board-certified physician with an interest in plant-based diets. He received his BS from Duke University and his MD from the University of Miami. He completed his residency in internal medicine at the University of Miami/Jackson Memorial Hospital and his fellowship at the Hospital of the University of Pennsylvania. He has written over two dozen articles in the scientific literature and currently practices at a large academic center in New York City. Follow him at Twitter.com/sjoshiMD.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

MEET TESS CHAVEZ VEGWORLD’S NEW STYLE EDITOR My journey to becoming vegan started with my love of animals. Anyone who knows me knows that I care deeply for every creature that inhabits this earth, all the way down to the little worms that struggle every summer on the sidewalk. (Fun fact: I’m the crazy girl you see racing to save them all.) Eventually, I became a vegetarian, but I soon came to realize that it wasn’t enough. Animals weren’t just my meat; they were my milk, my cake, my creamy soups and so much more. I decided to educate myself, and over time, I became vegan for the health benefits and for my deep concern for animal welfare. The growing pains of becoming vegan played a huge role in my journey, and I am now overjoyed to be part of a team that offers support and information as a resource to our ever-increasing community of vegans! Being a vegan can be labor intensive. I am excited to help others navigate their way through the fashion and beauty aspect. We will have discussions on the growing movement throughout the fashion industry, take a close look at the latest trends, and tell you where to find vegan alternatives and beauty products for an array of women AND men! We will explore it all—from Stella McCartney’s vegan handbags to nail polish that you can find at your local Target—and everything in between.

Compassion is the new black by Lori Fyrd

aising animals for food is not the only way we humans exploit our fellow Earthlings. All too _often, our fashion choices subject them to the fickle whims of our egos, all the while adding -- not only to their suffering -- but to our own environmental woes in the process. We cage them, we deny them their right to free and natural lives, we kill them, and then we proceed to unthinkingly drape them across our arms and shoulders, our waists, our legs and our feet, while euphemistically referring to these beings as “fashion accessories.”

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It does not have to be this way! Imagine looking and feeling great in stylish and becoming fashions while, at the same time, knowing that your choices have not engendered cruelty for any other sentient creature in our world. We, at VegWorld, are thrilled to present this brand-new Style Section, dedicated to proving that compassionate clothing choices need never be incompatible with looking our best. Fashion is, and always has been, an outward expression of who we are, as people. Let us make that message one of kindness, understanding, and humane treatment for all the gentle, sensitive beings who share this planet with us. We’re here to show you how!

The Mindfulness Issue

Issue 49 - November/December 2018 |

FASHION WITH COMPASSION

NAMASTE! In honor of our fashion spirit, we are proudly presenting to our faithful readers our first-ever style section. The theme suits us well as we venture into the world of fashion and beauty with the intention of remaining true to why we chose this lifestyle in the first place: active awareness. Look out for your winter fashion essentials, see what our seasoned contributor, Sharon McRae, is switching out in her makeup bag and why, and find out how you can show yourself a little love too, during the season of giving.

FASHION WITH COMPASSION Speaking of love, we want to show some to the city of Los Angeles. In September, bells rang throughout the vegan community as we celebrated the City of Angels banning the sale of fur clothing and accessories. They are living up to their name, aren’t they? The ban was a huge milestone given that it’s the largest city to do so and because of its presence in the fashion industry. Nonetheless, it will still take another two years from the date that the ban is formally approved to go into effect. That hasn’t stopped top designers from jumping on board, though. During New York Fashion Week this year, we saw designers like Stella McCartney, Ralph Lauren, and Calvin Klein sending models down the runway with beautiful faux fur designs. Other designers are on the way too, pledging to go fur free.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FASHION WITH COMPASSION

LET IT FAUX! We are thrilled to see so many designers shedding that fur. Here are a few of our favorites you can check out for yourself. Pelush https://bit.ly/2glou6Y Tom Ford https://bit.ly/2OKTqyF Stella McCartney https://bit.ly/2zZZsn7

CONSCIOUSLY COZY! On a lighter, but still warm note, with the holiday season upon us and all sorts of tasty food coming your way, weâ&#x20AC;&#x2122;ve got you covered. Literally! Cover up with a classic favorite: the cozy sweater. And weâ&#x20AC;&#x2122;re not just talking about any sweater; we are talking about the kind of sweater you hibernate in. That oversized, bordering-on-blanket, thick, warm and chic sweater that goes with almost anything. The type that when someone pulls out the camera after you just devoured an entire pie, you reapply your lipstick and smile, knowing your pie-belly is safely tucked beneath acres of luscious sweater. You can find all sorts of oversized sweaters that come in a variety of fabrics other than wool: cotton, flannel, acrylic, and polyester fleece, to name a few. Pair up your sweater with a forgiving pant that adjusts to your winter waist. Banana Republic is currently carrying the Devon Legging-Fit Vegan Stretch-Suede Ankle pant in black and olive green. https://brstyl.es/2PiqDOZ And there you have it! The perfect Thanksgiving-tailored outfit.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FASHION WITH COMPASSION

CALIFORNIA CARES! In August, the California Cruelty-Free Act bill passed in the State Assembly, making California first state in the U.S. to take a stand against animal testing across an array of products. California Senator Cathleen Galgiani introduced the bill, sponsored by organizations Social Compassion in Legislation and the Physicians Committee for Responsible Medicine. It proposed that California haul out beauty products to include makeup, skincare, hair care and body care, which had been tested on animals or contain ingredients that had been tested on animals. In September, California governor Jerry Brown signed Senate Bill 1249, the California Cruelty-Free Act. So what does this mean for beauty brands that have yet to take on cruelty-free practices? Well, they will have until January 1, 2020, to exercise new methods and adjust their products or be prohibited from selling in California. We are so thankful to California for being such a pioneer over the recent months as we continue push for the ethical treatment of animals. We look forward to seeing more growth.

CARRY-ON WITH YOUR LIFE Here are a few highly-recommended essentials we suggest you take on your holiday travels! â&#x20AC;˘ Your go-to lip for the mistletoe kiss. We are currently living for Arbonneâ&#x20AC;&#x2122;s double take matte & shine lip duo in the color Redwood. (Look up a consultant near you to try it out)

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FASHION WITH COMPASSION

• Nail polish for the quick tip touch-up. We recommend taking your favorite nail polish with you when you get them done at the salon so that you have the exact color in case life happens to your nails. Check out Orly’s 13-free formula line. https://bit.ly/2IJ11bK • Don’t forget about your face! You never know how your skin is going to react when you are traveling, and we suggest you pack your favorite moisturizer or facial serum for that power-packed hydration. • For those of you catching that redeye flight, we highly recommend the secret weapon: mascara! And since it is the season of giving, we would love for you to try out Thrive Causemetics’ amazing liquid lash extensions mascara. For every product purchased with Thrive, they give back with a Purpose Program, where they deliver products and services to women in need. https://bit.ly/2IKzXZv • We think the messy bun will have a huge comeback for the girl on the go this year, and we want to make sure that when you throw yourself together, you have a bun cuff on hand. Go check out Chloe & Isabel’s basic bun cuff that comes in six colors! https://bit.ly/2NtbGId

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The Mindfulness Issue

Issue 49 - November/December 2018 |

FASHION WITH COMPASSION

TO DEW LIST We want you to take a vacation from your vacation and get that dewy-looking skin from the inside out. Here are a few tips and products to get that glow that everyone will notice! 1. Take a bath! Throw in a Cheer up Buttercup bath bomb by Lush https://bit.ly/2AVibhz 2. While you’re there, place some of Tarte’s Pack Your Bags Undereye Patches. We’ve found that if you stick them in the fridge first, you get a nice, fresh feeling on touch. https://seph.me/2QCiEwv 3. Listen to some music and zone out. 4. Upon getting out and drying off, cover yourself in body balm by Jade Lilly. https://bit.ly/2y4VJmM 5. Go ahead and give yourself a simple facial to freshen up that glow. Alongside your favorite skincare line, we recommend trying a jade roller if you don’t have one already. 6. And most importantly, get that beauty rest. There is a difference between going to bed and falling asleep. So if you find yourself tossing and turning, try spraying a little lavender mist on your pillow before bed. You can find lavender mist online at Lush, KORA Organics and Arbonne to name a few.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

PRODUCTS FOR A CHANGING SEASON by Sharon McRae

ith the change of seasons, I usually like to clean out my makeup bag and seek out new products, and I’m always excited about multi-purpose products that make it easier and quicker for me to get out the door. This month, I’m excited to share a new find for beautiful, vegan and safe cosmetics: BaeBlu sells organic cosmetics, skin care and organic hair care products that are made with plants, herbs, botanicals and natural based oils and are free of toxins. The company conducts tests (without animals) to ensure the safety, efficacy and longevity of their products; third party trials ensure that the products are highly rated before they ever hit the market. I had the opportunity to try some of their wonderful products, and I wanted to share the two I was most excited about. First, I found out about this amazing blush shade through one of the company’s Instagram posts. They referenced the classic favorite NARS Orgasm Blush, a combination of peach, pink and gold tones that is universally flattering, and suggested that the Baeblu Heart You Swept Away Baked Blush was very similar. I knew I just had to try it, and when I did, I was very pleasantly surprised! I love that this blush creates such a beautiful, natural glow, as if from within, and easily acts as my bronzer, blush and highlighter all in one, so I can throw it on and add healthy color to my face in less time. It’s great to have a classic shade like this in a safe and vegan formula! baeblu.com/collections/blush/products/b07c756rjw

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The Mindfulness Issue

Issue 49 - November/December 2018 |

TRUE BEAUTY

Next, I love lip gloss, but one of my pet peeves is that it tends to bleed and doesn’t stay on very long. Enter Baeblue Lip Stain. It’s an all-natural, glutenand preservative-free gloss that also acts as a lip stain, so the color stays in place much longer than most glosses. It’s made with certified organic ingredients, like coconut oil and shea butter, that make lips feel soft and supple. And the blend of botanicals, essential oils and pigments impart beautiful shine and vibrant color. This is my current favorite lip product to apply quickly and without a mirror for a complete look! My daytime shade is No Way Rose, and for evening, I love the Berry Mauvelous. There are also some deeper shades if you have a darker skin tone or prefer a more dramatic look. I’ll be keeping this one in my makeup bag for a long time! baeblu.com/search?q=lip+stain

place, and the mini brow brush to apply color. I find it easiest to use the darker shade to define under the brow first, then use mostly that darker shade on the end of the brow where there are more gaps, and more of the lighter shade to fill any small gaps on the front of the brow. The wax helps the powder to stay put, and combing through after applying color with the mini spoolie gives the perfect brow shape. It’s amazing what filling in the brows does for the face…it really does give a much more polished, finished look, and this palette makes it super easy! There are two shades available: Amber for lighter brows and skin tones, and Chestnut for darker brows and skin tones. inikaorganic.com/us/brow-define-palette

Lastly, a new favorite product from an old favorite company: INIKA Organic has just introduced their new Brow Define Palette. As I get older and my brows get sparser, I struggle at times with finding just the right color, texture and staying power of products to fill them in. This palette has been a godsend! It contains an all-natural transparent brow wax, made with cocoa butter, shea butter and carnauba wax to condition brows and hold them in place, and a light and a dark brow powder, so that you can customize your perfect brow color. I saw a description of how to use this on the company’s Instagram story, so I’ve been using the mini brow spoolie brush that’s included to brush brows into

About the Author Sharon McRae is a plant-based 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 adopting a whole food, plant-based vegan diet.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

VEGAN HOT SHEET Latest Vegan & Plant-Based Buzz

Photo courtesy of Stella McCartney

VEGANS ARE KICKIN’ IT!

n September 10th, Stella McCartney, in collaboration with Adidas, launched the first totally vegan, leather-free sneaker—

of Paris’ most popular “kicks.” That’s saying a lot for

complete with original, complimentary drawings

signature, along with strips of punched-out stars

of Stella, herself, on one tongue and Stan Smith on

on the side to replace Adidas’ signature Three

the other. Stella wants us to know that we never

Stripes (tinyurl.com/y7c7myrv). McCartney’s logo

have to sacrifice our ethics for style. Suitable for

is on the heel, together with her label’s recogniz-

vegans and vegetarians, alike, the Stan Smith is one

able burgundy and blue stripe bands.”

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a city that has a known love affair with footwear! “The new vegan Stan Smiths also bear McCartney’s

The Mindfulness Issue

Issue 49 - November/December 2018 |

THINGS WE LOVE

THINGS WE LOVE Lori Fryd Loves

Kids Will Love The Yummy Foods Activity Book

ll the experts agree that teaching kids about the origins of foods, how they affect _our bodies and giving them the skills they need

to make their own food–all these educational tools can set children up for better health, weight and quality of life in the future. With fast and processed foods so readily available today, it’s important for us to keep the whole-plant foods in the front of their minds. What better, more kid-friendly way to do that than with this Yummy Foods Activity Book For Kids? Replete with crosswords, word searches, fill in the blanks, fun fill-ins, recipes and coloring– all the creative opportunities in this book not only keep the kiddos entertained but stimulate an appreciation for nature, health and culinary skills. This is a great way to get children set up for thinking about food in a healthy, plant-based way–and to give them the ammunition they need to counter the barrage of junk food so often aimed in their direction! Love it!

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https://amzn.to/2y42VP9

The Mindfulness Issue

Issue 49 - November/December 2018 |

THINGS WE LOVE

Robin Tierney Loves

Proven: Eco-friendly Bug Repellent

don’t want to kill insects, but I don’t want them living on me either. PROVEN Repellent recently introduced a new spray and a new lotion that repel mosquitoes, ticks, flies, chiggers, ants, gnats and other bugs for 12-14 hours. The products are marketed as a DEET alternative that is safe for people, wildlife and the environment. Hiking in wooded areas and jogging on beaches, I want this kind of protection. The lotion is safe for facial use. It feels light and non-greasy and contains aloe. Both products are recommended as safe for pregnant or nursing women and babies aged two months and over. If ordering online, enter the coupon code “Robin20” for a 20% discount. http://provenrepellent.com

Skin Win: Ocean Potion and NO-AD Sun Protection

was turning into one huge freckle, which made me realize sun protection was not just a summertime thing. Loving year-round, outdoor activities, I need effective, easy-on, non-oily products that provide broad-spectrum protection against UVA and UVB rays—and for my face, zinc and/or titanium as an ingredient.

antioxidants, and contain ingredients such as sea plant extracts and vitamins. Their Scent of Sunshine variety has a lovely natural citrus fragrance. Another plus: they come in jars, tubes and dab-ons of three ounces and under, so you put them in your carry-on when flying.

Ocean Potion’s Clear Zinc Oxide FACE Potion SPF 45 is sunscreen I really like with a zinc formula that doesn’t make me look like a ghost or irritate my skin. It is not tested on animals. It is water resistant, paraben free and ocean safe. This light facial cream goes on clear and dries to a matte finish. Ocean Potion’s other excellent products include Protect & Nourish Lotion SPF30 and 50, Protect & Nourish Sport Cooling Lotion SPF30, and Protect & Nourish Kids Lotion SPF50. They are water resistant up to 80 minutes, fortified with vitamin D3, A, C and E and

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NO-AD sun protection products are also outstanding. NO-AD was the first mass-market sunscreen line to go both paraben and retinyl palmitate free. They are not tested on animals. Their regular and baby products are fragrance free, hypoallergenic, oil free and water resistant up to 80 minutes and contain ingredients such as aloe, Vitamin E and cocoa seed butter.

More info: http://www.oceanpotion.com http://www.no-ad.com

Issue 49 - November/December 2018 |

IN THIS WORLD by Amy Cowan

would love to go back and tell my college self, whose life included concerts dancing to the tunes of Moby, that future me would one day be feasting on a sophisticated, plant-based meal at Moby’s LA based vegan restaurant. Little Pine was no less than magical. I arrived at the restaurant tucked into the Silver Lake section of LA ready for a showy restaurant front and found instead a welcoming, sophisticated neighborhood restaurant. Don’t let the cozy, book-lined foyer, warm candles, and twinkling patio lights fool you, Little Pine is a humble name for a huge step in modern day vegan dining. We are in an age when eating ethically transcends stereotypes. Musicians and movie stars, now turned vegans, are singing the praises of a cruelty-free life. Moby has been vegan for 28 years

and when deciding to open a restaurant, there was never a question that he would only serve the food that he eats at home. Moby describes his food as Mediterranean and California inspired. He cares about his lifestyle and wanted to transform his passion into a “beautiful plate of food served in a beautiful space.” Interestingly, my favorite Moby songs, “Natural Blues” and “In This World,” will never be played inside the restaurant. In his humble fashion, Moby decided to keep his two passions, music and food, separate. Impressively, 100% of Little Pine’s profits go to animal rights organizations. My guests and I started with the warm and savory mushroom crostini appetizer, drizzled with pesto.

Next, fried cauliflower with kimchi aioli, anyone? Yes, please and thank you. Other interesting options to choose from included crispy smashed potatoes, sriracha glazed brussel sprouts, broccoli arancini, and charred broccolini. We ordered several main entrees for the table. The first dish to arrive was the fennel flatbread pizza. I found it a lovely combination of homemade sausage, spinach, and parmesan. The second dish was the pan-fried gnocchi with romesco, complemented with beautiful bright purple cauliflower in a cream sauce. The third dish was the macaroni & cheese served in housemade cheese sauce and toasted breadcrumbs. Lastly came the panko crusted piccata. The sauce on this dish is special! The “piccata” rested on top of mashed potatoes and was finished with a creamy mixture of scallopini, garlic butter, lemon, white wine, and capers. Swoon-worthy. Despite wanting to order all 6 options, we first ordered the cookies & milk. There is something nostalgic about a glass of milk served with chocolate chip cookies. However, my cookies as a child

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were cold and from a package. These were warm, gooey and straight from the oven. The presentation was whimsical, with a mini glass bottle and colorful striped straw. We also ordered the apple berry crumble. Somehow the ice cream remained cold throughout the dish, despite the accompanying hot cobbler. If this wasn’t enough, Courtney the manager, in her infinite wisdom, sent over an order of banana cream pie to the table. You will not find a description next to the banana cream pie on the menu. I have my theory. There are no words that would accurately describe the deliciousness of this dish, but I will try. While “mind-blown” is an underestimate for how I felt, “obsessed” accurately describes how I acted the next two days in LA as I continually suggested to my travel mates that perhaps we should drive across town and grab just one more banana cream pie to go. I will leave the taste to your imagination in hopes that you will soon visit this gem of a restaurant that pays homage to the art of vegan cooking, the future of plant-based diets, and downright fun eating.

The Mindfulness Issue

Issue 49 - November/December 2018 |

ENVIE

NOVA SCOTIAâ&#x20AC;&#x2122;S VERY BEST VEGAN RESTAURANT by Michael Taylor

hen one thinks about Nova Scotia, its rugged coastline, Celtic music and cold, windswept winters come to mind. The dining experience is also a big part of the Nova Scotian lifestyle, but unfortunately vegan dining is not a large part of it. Vegan dining is a challenge in this province with only two full vegan restaurants here. Luckily, both are quite good, and I will review the best of the two.

Halifax, the biggest city in Nova Scotia, is also the capital. It serves as the business, banking, government and cultural center for this region, having traditions in the maritime and fishing industries. Not where you would traditionally find a vegan restaurant, but Envie is not traditional. Located right next to downtown Halifax, Envie is a full-service vegan restaurant with a broad menu. They offer a full selection of lunch and dinner entrĂŠes

Envie’s mission is to inspire people to choose a healthier, sustainable and more compassionate lifestyle through plant-based eating.

Envie makes everything from scratch from GMO free ingredients.

with brunch entrées on weekends only. For our glutenintolerant friends, this place offers most meals either as gluten free or gluten-free optional. And for those who love their beverages, they offer fresh-pressed juices as well as smoothies, kombucha and beer & wine. The most popular item on the menu is the cauliflower tacos, and they are worth the try. Quite frankly, they were the best vegan tacos I have ever eaten. Pizza is also popular here, and yes, gluten free is an option. My appetizer was most unique, and I do not think I have eaten anything quite like it before. They call it the “Boa” which is a steamed bun with tofu, sprouts, pickled veggies and a very tasty sauce. I recommend that you give this a try, also! They do offer what looked to be very tasty desserts, but unfortunately, I did not partake. Usually, you will find chocolate tortes and key lime pie as their mainstay. While most of the food is not salt, oil and sugar free, you can request that any entrée be made without these products, unless some ingredients were premade. The server will gladly help you with this! Other menu items include salads, pad Thai, and a sinful, but not so

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The Mindfulness Issue

Issue 49 - November/December 2018 |

EAT THE WORLD

healthy-looking, Seitan Burger. Lastly, a beverage is a must, and I recommend you partake in a smoothie. They offer three that were premade, but also, you have the opportunity to build your own, which I did. Wow, was it good! You can never have too much kale. Vegan outreach is also quite important to them. They support local causes, offer literature in the restaurant and even promote and host local vegan and environmental events. Reservations are accepted, but please note they are closed on Mondays. Street parking is available though it can get difficult during weekends and mealtimes. www.enviehalifax.com

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 eight years and vegetarian for 22 years before that, he has sampled some of the best Vegan foods in 47 states and 24 countries. Michael looks for restaurants using the best ingredients (organic preferred), innovative recipes and vegan outreach.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

ON A ROLL IN RICHMOND, VIRGINIA Story and photos by Robin Tierney

t’s a good thing that attractions in this historic river city keep me running day and night, since the deluge of excellent food means extra calories to burn.

Both fine dining and casual restaurants showcase produce from regional farms, so it’s easy to stick to fully plant-based eating in all of the visit-worthy neighborhoods. A few suggestions: NuVegan (a new cafeteria downtown), Saadia’s Juicebox and Yoga Bar (energy balls, delish juices), Charm School (vegan ice cream), Harrison Street Cafe (a fave among downtown’s Virginia Commonwealth University students),

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The Mindfulness Issue

Issue 49 - November/December 2018 |

VEGWORLDLY WANDERINGS - RICHMOND, VA

Strange Matter (underground music, art and vegan eats), GWAR Bar (house-made seitan wings), Lunch Supper (in the new revitalized Scott’s Addition warehouse district), Perly’s (Manhattan-ish super-deli), 821 Bakery Cafe, India K’ Raja, Lemaire, Stella’s, Mellow Mushroom, Tarrant’s Cafe and The Daily Kitchen & Bar. Even ZZQ, new in Scott’s Addition, serves a delectable vegan seitan BBQ. Where did I eat? I stayed in the fun QUIRK Hotel, located in a century-old former department store downtown, so I couldn’t miss high ceilinged, window-walled Maple & Pine on the hotel’s first floor. Chef David Dunlap’s vegan courses are beautifully presented and bursting with fresh flavors.

Saadia’s Juicebox and Yoga Bar

L’Opossum, a dark velvet-curtained dining room brightened with cool art, decor and music curated by chef/owner David Shannon, had me saying “yum” out loud. Shagbark, a light-filled space, pairing formal Southern service with farm-fresh fare, also makes a delicious stop. Richmond has an abundance of non-edible delights, too. You can paddle gentle waters as well as mighty rapids on the James River, starting and finishing right downtown. Ride the newly completed 50-mile riverside Virginia Capital Trail alone or with a Richmond Rides tour

At Maple & Pine, enjoy dishes such as buckwheat dumplings with grilled baby squash.

Savor Texas BBQ made with seitan at new ZZQ in Scott’s Addition.

One of dozens of murals that are part of the Richmond Mural Project

A Richmond Mural Project artwork in the Carytown neighborhood

Visit Lewis Ginter Botanical Garden in Richmond.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

VEGWORLDLY WANDERINGS - RICHMOND, VA

narrated by locals who know history and culture. Cruise the Richmond Mural Project (150 and grow-

Do as much as you can, knowing you can refuel with great food and drink morning to midnight.

ing) on the Segway of Richmond street art tour. Walk or pedal to Belle Isle, a favorite swimming and

More information

hiking spot. Contemporary hotels such as Quirk

http://www.visitrichmondva.com

have loaner bikes, so pick up a city map and get rolling. Richmond sights span from turn-of-the-century architecture to the blooms and art installations (super-sized origami!) at Lewis Ginter Botanical Garden. Amazing views fill the Virginia Museum of Fine Arts and the new Institute for Contemporary Art, both free-admission. At the ICA, get your vegan on at Ellwood Thompsonâ&#x20AC;&#x2122;s arty snack bar. Social hall games are popular here. Play shuffleboard at Tang & Biscuit, a new brightly decorated cavern of fun, and bowl at River City Roll, both new to Scottâ&#x20AC;&#x2122;s Addition.

Carrot dish from Maple and Pine

About the Author Robin Tierney is a plant-powered travel and arts writer, photographer, fitness fanatic and animal lover. Reach her at travelveg@live.com.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

Dishinâ&#x20AC;&#x2122; It Up! Plant-Based Recipes for a Sustainable, Healthier World

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The Mindfulness Issue

Issue 49 - November/December 2018 |

The Zen of Cooking by Cathy Katin-Grazzini

or me, cooking is more than a practical act of feeding myself and others. It’s a way I show affection. It’s a creative act, like painting or weaving. So many folks I know, though, have hung up their aprons. They’ve come to view cooking as routine and a chore. They prefer screen time or shopping or movies or meeting up with friends. I get it. Convenience is alluring. Some psychologists say it’s our biology at work and that we’re wired to seek the path of least resistance at every turn. That helps explain why fast food, processed foods and restaurants endure and hold sway. The problem is, by outsourcing our nourishment, we gain time yes, but, we also lose. We lose our connection to the land; we lose social connection at the family table; we all become merely consumers and cease being creators. We lose on the health front too: We know now that today’s chronic diseases are lifestyle driven, caused by the very foods we eat, our inactivity and the resultant stress they give rise to. I’ve chosen to see cooking differently. I’ve chosen to let the garden and the kitchen become my paint and my palette. Like anything we invest some effort

PhotoVegWorld courtesy of Magazine Giordano Katin-Grazzini Photo courtesy of Giordano Katin-Grazzini Photo courtesy of Giordano Katin-Grazzini

into, once we change how we see a thing, once we recognize its gifts and its promise, we can find meaning, purpose and joy in it. I have my rituals as you probably do, too: A full fridge and a stretch of time present a blank canvas, full of promise! I put on music, make a cuppa, put on comfy slippers and begin. I relax into a rhythm. I become absorbed. Time hovers. Before long, enticing aromas waft through the house. Something new and (usually!) delightful emerges. When you lose yourself in your task, cooking becomes a meditation. In this wintry issue of VegWorld, I am happy to share recipes from a talented group of chefs and home cooks who are clearly passionate about what they do, too. You’ll find recipes by Fran Costigan, Pat Crocker, Terri Edwards, Catherine Gill, Brian Kateman, Cathy McLellan, Miggs McTaylor, and Chad and Derek Sarno. May they inspire you to look at cooking with new eyes and lose yourselves, blissfully, in the Zen of cooking, too.

The Mindfulness Issue

Issue 49 - November/December 2018 |

SUGAR PLUM FAIRY TART by Cathy Katin-Grazzini

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Photos courtesy of Giordano Katin-Grazzini

The Mindfulness Issue

Issue 49 - November/December 2018 |

SUGAR PLUM FAIRY TART

lummy sweets at holiday time surely evoke childhood memories of The Nutcracker with its magical kingdom of fairies, tin soldiers and the Mouse King. This fruity tart uses a variety of very juicy ripe plums and pluots, a base of apricot paste and a tasty gluten-free crust, sweetened with dates and scented with Ceylon cinnamon and green cardamom. Delicious and celebratory for breakfast, teatime or dessert. Makes one 11-inch tart Prep time 1 hour Baking time 1 hour

INGREDIENTS CRUST FILLING

• 1 cup buckwheat flour

• 1 cup dried organic apricots to make apricot paste

• 1 cup white quinoa flour • 1 cup dates, roughly chopped • 1 banana

• 6-7 ripe organic plums and pluots for filling and glaze, pitted and sliced

• ½ cup silken tofu

• 1 organic lemon, juiced and zested

• ¼ cup chopped walnuts

GLAZE

• ¼ cup chia seeds, ground

• Leftover slices of plums/pluots

• ¼ teaspoon Ceylon cinnamon powder • ¼ teaspoon green cardamom seeds, ground

• 1/2 cup blueberries or chopped apple (optional)

• Pinch sea salt (optional)

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Photo courtesy of Giordano 86 Issue 49 - November/December 2018 | Katin-Grazzini

SUGAR PLUM FAIRY TART

DIRECTIONS Preheat oven to 375° F/190° C PREP • Apricot paste In a Pyrex dish, cover the dried apricots with water and microwave for 2 minutes. Alternatively, simmer on a stovetop for 2 minutes. Cool. Transfer fruit with some of its soaking water to a food processor and run until very smooth and uniform. We’ll spread it thinly, so add a bit more water if necessary to achieve a smooth paste that spreads easily like jam. • Glaze In a small saucepan, add the excess slices of fruit. Throw in an apple and/or blueberries if you like (optional). Cook on a very low flame, adding a little water if it becomes dry, until the fruit is extremely soft. Press through a strainer or sieve to create a liquidy glaze. Discard the pulp or use in a smoothie. Combine all crust ingredients in a food processor and pulse until you achieve a uniformly crumbly dough. On a cutting board, roll out thinly and evenly between two sheets of wax paper to about 3/16inch thick. Peel off top wax paper sheet, position an inverted non-stick tart tin over the dough, and holding a palm firmly above and below, flip everything over. Remove the cutting board. Gently press dough into the bottom and sides of the tin. Trim the top. Place sliced fruit in a bowl; add lemon juice over the top.

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Spread apricot paste over the entire interior of the tart dough. Decorate on top with the plum and pluot slices in concentric circles, alternating directions. For the very center, use a few thin small slices, gently folded into a rose. Brush on a nice coat of the glaze and bake at 375° F/190° C for 20 minutes. Check color of the crust. If it is darkening, cover with a crust guard or foil. Continue to bake another 30-45 minutes or until fruit is tender and juicy. Remove from oven and brush on a final coating of glaze. Transfer to a cooling rack and allow to rest. Juices will congeal as the tart cools. To garnish, sprinkle lemon zest on top. Plating: A slice of tart will be beautiful with a dollop of soy crème fraîche. This tart will keep for about a week in the fridge…if it lasts that long! Enjoy!

CHEF NOTES: • The apricot paste and glaze freeze well and will keep for 2-3 weeks in the fridge. • If you make the tart in advance, before serving, reheat it in a 250°F/120°C oven, covered loosely with foil, for 15 minutes or until warm.

The Mindfulness Issue

Issue 49 - November/December 2018 |

Photo courtesy of Giordano Katin-Grazzini

EASY BARBECUE TEMPEH by Terri Edwards

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The Mindfulness Issue

Issue 49 - November/December 2018 |

EASY BARBECUE TEMPEH

his easy BBQ Tempeh is a very simple, finger-lickin’ dish that is fabulous on the grill or baked in the oven. Leftovers make great sandwiches and burritos.

Prep Time 15 minutes

Cook Time 30 minutes

Total Time 45 minutes Servings 4

Course Main Dish

INGREDIENTS • 16 ounces tempeh • 1 cup sliced onions • 2 cups barbecue sauce (add your own or prepare one below)

• 1 Tablespoon Worcestershire sauce

BARBECUE SAUCE INGREDIENTS

• 1 teaspoon garlic powder

• 1 cup tomato sauce • 1 Tablespoon maple syrup or date syrup

• 1 teaspoon onion powder

(without anchovies) • 4 teaspoons apple cider vinegar • 2 teaspoons liquid smoke

• 1 pinch salt or to taste

DIRECTIONS If making my barbecue sauce, simply mix all ingredients in a medium-sized bowl and whisk together well. Then set to the side.

cooker on medium heat for 4 hours. If preparing in a crock pot, marinating before cooking is not necessary.

Cut tempeh into 1-inch strips and place in baking dish.

Cook until browned and heated through. Baste frequently with barbecue sauce. If cooking in oven, bake for 30 minutes.

Pour barbecue sauce over and top with sliced onions. Marinate in refrigerator for 1 hour or more. Heat oven to 350°F, or light barbecue grill. This recipe can also be made in a crock pot or slow

Serve warm with rice and veggies or on sandwiches.

About the Chef Terri Edwards is the blogger behind EatPlant-Based.com, a licensed Food for Life instructor with Physicians Committee for Responsible Medicine, and a plant-based writer and speaker. She is also an author for T. Colin Campbell Center for Nutrition Studies. After recovering from medical issues by switching to a plant-based lifestyle back in 2013, Terri took on a personal mission to promote the power of food for restored health and see lives changed, just like hers was. Terri’s blog is an oasis for those seeking wellness and restored health through scientificallyproven plant-based nutrition. It offers healthy plant-based recipes, handy kitchen tips, and the latest information on nutritional scientific research. You can find Terri at EatPlant-Based.com as well as on her Facebook page, facebook.com/EatPlantBased VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

ZUCCHINI CANNELLONI WITH TOMATO RED PEPPER PURĂ&#x2030;E by Miggs McTaylor

his Italian classic has been given a plant-based makeover: an herby tofu ricotta-filled zucchini cannelloni with an earthy tart tomato and red pepper purĂŠe, garnished with salty black olives and crispy kale. With elements that can be prepared ahead of time, this dish is perfect as a dinner

party starter or weekend family lunch.

Photograph by Nick Borrell VegWorld

Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

ZUCCHINI CANNELLONI WITH TOMATO RED PEPPER PURÉE

Serves 4-6

INGREDIENTS HERBY RICOTTA-FILLED ZUCCHINI CANNELLONI

TOMATO AND RED PEPPER PURÉE

• 6 medium-size zucchinis, roughly 5 ounces each

• 1 roasted red bell pepper, no-oil variety if using jarred

• 8 ounces firm tofu

• ¼ cup red split lentils

• 1 Tablespoon nutritional yeast

• ½ medium onion, finely diced

• 2 Tablespoons finely diced shallots

• ½ cup hot vegetable stock

• 2 cloves of grated garlic

• Sea salt and finely ground black pepper

• 1 cup tomato passata

• Zest of 1 lemon • 1-2 Tablespoons lemon juice

To serve

• ¼ cup finely chopped curly parsley • ¼ cup finely chopped chives

• ¼ cup black olives

• Sea salt and ground white pepper

• 1 cup baby kale leaves

DIRECTIONS Drain packet of tofu and press to remove as much liquid as possible. If you don’t have a tofu press, simply place on a plate or edged tray, place another plate or a cutting board on top of tofu and place something heavy on top. A skillet or cookbooks work well. The tofu should be pressed for at least an hour; discard excess liquid. While the tofu is being pressed, make your purée. Place red lentils into a small bowl and pour in the hot vegetable stock; set them aside for 10-15 minutes to allow the lentils to absorb some stock. This step is not vital, but it will stop them from absorbing too much moisture from the passata, and they will cook more quickly. Dice half an onion and the roasted red pepper. Drain the red lentils, reserving the vegetable stock. To use the no-oil sauté method, simply replace the

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oil with vegetable stock. Pour enough vegetable stock to coat the bottom of a medium pot and then add the diced onions, sautéing until soft and translucent. Add more vegetable stock or water if the onions stick to the pot. Pour in the passata; add diced red pepper and the red lentils along with any leftover vegetable stock. Simmer for 8-10 minutes or until the lentils are soft, stirring occasionally. Blend into a smooth purée with an immersion blender (or use a food processor or regular blender). To make the zucchini cannelloni, wash the zucchinis and trim the ends, trying to make them the same length. Cut each into three evenly sized pieces. Using an apple-corer or long-bladed vegetable peeler, remove the center of each piece of zucchini so it is a tube, just like cannelloni.

The Mindfulness Issue

Issue 49 - November/December 2018 |

To prepare the ingredients for the herby tofu ricotta, finely dice the shallots and chop the parsley and chives.

cannelloni filling start to color too much, place a baking sheet on the oven rack above them.

Zest the lemon, keeping the lemon juice for later. Crumble the drained tofu into a food processor bowl and pulse until crumbled. Add remaining ingredients except for seasonings and lemon juice. Mix them together briefly and then season. Add one tablespoon of lemon juice; mix again and taste. Adjust the flavor to suit your palate, adding more of any ingredient bit by bit until you are happy with the flavor. Fill each piece of zucchini cannelloni with the herby ricotta mixture. In a greaseproof paper-lined casserole dish, stand the zucchini cannelloni upright with space between each. Ideally, the casserole dish should be taller than the cannelloni. Place the casserole dish in the middle of the oven and bake at 350°F for 30-40 minutes. If the tops of your

To serve Reheat the tomato red pepper purée. Finely chop black olives. These add a salty punch; taste them together with the purée before adding additional seasoning. Trim stems of the baby kale leaves, rinse with water and place wet leaves onto a baking sheet. When the zucchini cannelloni are finished cooking, turn off oven and put in baking sheet with kale for 4-6 minutes or until leaves are crispy. Swirl a generous spoonful of the purée onto a warm plate. Arrange three zucchini cannelloni in the center and scatter the crispy baby kale leaves around them. Finish by sprinkling chopped black olives around the plate.

About the Chef Miggs McTaylor is a New Zealand trained professional chef. She is currently working and traveling in Scotland. Miggs became a botanical cuisine specialist after completing the eCornell Plant Based Nutrition Certificate and Rouxbe’s Plant-Based Professional course. Learn more about Miggs at: www.callmeishbel.com Follow her at: www.facebook.com/CallmeIshbel and www.instagram.com/callmeishbel

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The Mindfulness Issue

Issue 49 - November/December 2018 |

Photo courtesy of Giordano Katin-Grazzini

MUSHROOM-BARLEY SOUP by Cathy Katin-Grazzini

his hearty soup delivers on taste and warms our bellies and the cockles of our heart! Loaded with a beneficial prebiotic fiber in mushrooms known as beta-glucan, as well as barley and oatmeal that our beneficial gut microbes adore, it tastes quite creamy and delicious. A nutritional win-win!

Enjoy it as a starter or a main course with a big leafy salad and some crusty wholegrain bread.

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The Mindfulness Issue

Issue 49 - November/December 2018 |

MUSHROOM-BARLEY SOUP

Makes 5 quarts Soaking time 8 hours or overnight Prep time 30 minutes Cook time 1½ hours

INGREDIENTS • ½ cup steel cut oats cooked in 2 cups water (optional)

• 2 leeks, cleaned well and sliced

• 1 cup dried sliced porcini, rehydrated in hot water

• 4 cloves garlic, minced

• 1 cup dried shiitake, reconstituted in the fridge overnight

• 2 quarts of veggie broth, unsalted

• 1 medium large red onion, medium dice

• Organic carrot, peeled and sliced

• ½ cups mixed fresh mushrooms (e.g., cremini, king oyster, shiitake, enoki), cut into bite-sized pieces

• 2 stalks celery, medium dice

• 2 cups whole “hull-less” brown barley, soaked overnight or sprouted for 2 days • Handful of fresh thyme sprigs or 2 Tablespoons dried thyme leaves • 2 Tablespoons good quality soy sauce or tamari • Sea salt and freshly ground black pepper to taste

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MUSHROOM-BARLEY SOUP

DIRECTIONS Prepare your steel-cut oats in advance (make double and enjoy topped with fruit for breakfast). Stir frequently to prevent sticking and to become creamy and uniform. Allow to cool and congeal.

Drain the barley. Add to the pot with enough stock to cover the veggies. As it cooks, the barley will absorb liquid, so add more broth as you go. Raise the flame to high until you reach a simmer, then lower to continue. Stir periodically.

In a large soup pot, dry sauté onion over medium-high heat until it softens, begins to caramelize and adheres to the bottom of the pan. Deglaze the pan with a minimal amount of broth–just enough to dissolve the adhered sugars. Add the thyme, garlic, carrots, celery and leeks, our aromatics. Cook 5 minutes.

When your barley and veggies are softened, the soup is close to ready. Season with soy sauce, salt and pepper to taste. For a creamy finish, thin your cooked oats with a little broth, if needed. Stir well to create a thick, smooth consistency and add to the pot. As the soup cools, it may thicken further. If you need to thin on reheating, simply add a little more broth.

Drain the dried shiitakes, discarding the soaking water. Cut into bite-sized pieces. Drain the porcini but reserve the liquid. Add all mushrooms to the soup pot, stirring. Cook for 5 minutes.

Enjoy!

About the Chef Cathy Katin-Grazzini, plant-based chef, cooking instructor, and nutritional coach, is Food Editor for VegWorld Magazine, owner of Cathy’s Kitchen Prescription LLC, and Plant-Based Culinary Medicine Educator and Chef at Matrix Personalized Medicine in New Canaan, Connecticut. Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, a graduate of Rouxbe Cooking School’s Professional Plant-Based Program, Cathy is also a Licensed Instructor for the Physicians Committee for Responsible Medicine’s Food for Life Programs. She has a B.A. from the University of Chicago, attended graduate school at Harvard University and received a M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, Connecticut. Cathy’s original recipes, cooking videos, and nutritional blog can be found at www.cathyskitchenprescription.com. instagram www.instagram.com/cathyskitchenprescription twitter http://twitter.com/CathysKitchenRx |

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facebook www.facebook.com/cathyskitchenprescription

linkedin www.linkedin.com/in/cathyskitchenprescription

The Mindfulness Issue

Issue 49 - November/December 2018 |

SPLIT PEA SOUP WITH TEMPEH “BACON” by Catherine Gill

VegWorld Magazine

The Mindfulness Issue

Issue 49 - November/December 2018 |

SPLIT PEA SOUP WITH TEMPEH “BACON”

What an underrated soup split pea is. A mighty tasty soup indeed, but not only that, split peas contain 16 grams of protein and 16 grams of fiber per 1 cup cooked! Plus, the one-year shelf life on a properly stored bag of dried split peas is pretty good (though some people say that when stored with oxygen absorption, the shelf life is 10 years or longer!) Serves 8

INGREDIENTS

DIRECTIONS

• 1 Tablespoon olive oil (optional)

1. Preheat oven to 350°F. In a medium mixing bowl, combine olive oil (if using), Worcestershire sauce, maple syrup, soy sauce and black pepper; toss tempeh slices in sauce mixture and coat well. Arrange tempeh evenly in a greased baking pan and drizzle with any remaining sauce. Bake for 20 minutes, turning once halfway through; “bacon” is done when crispy and browned.

• 2 teaspoons vegan Worcestershire sauce • 1 Tablespoon maple syrup • 1 Tablespoon soy sauce • 1 (8-ounce) package tempeh, thinly sliced • 2 cups dried split peas • 12 cups water

2. In a large stockpot, bring split peas and water to a gentle boil, continuing to boil for 5 minutes. Add onion, celery and parsley to soup; cover and simmer for 1 hour or until split peas are tender and liquid is partially reduced. Serve with tempeh “bacon” crumbled on top. Taste to correct seasonings as needed.

• 1 large onion, finely chopped • ½ cup celery, finely chopped • 1 teaspoon dried parsley • Black pepper, to taste • Salt, to taste

Reprinted with permission from The Dirty Vegan Cookbook by Catherine Gill. Published by Hatherleigh Press. Available where books are sold.

About the Chef Catherine Gill is a writer, blogger and holistic vegan chef who specializes in natural and health foods. She studied and found her passion in writing, literature and social science in college. She has run the popular blog, The Dirty Vegan (www.thedirtyvegan.com), since 2010, focusing on comfort-food-style vegan recipes that are fun, accessible and healthy. She also ran Dirty Vegan Foods, a vegan bakery specializing in veganized versions of classic desserts. She has an active social media presence with over 26K followers on twitter (@TheDirtyVegan). She currently resides in New England with her husband, daughter and rescue dog. Instagram www.instagram.com/theDirtyVegan_official Facebook www.facebook.com/TheDirtyVegan

The Dirty Vegan Cookbook https://tinyurl.com/ydawkc9b

Twitter http://twitter.com/theDirtyVegan Pinterest https://www.pinterest.com/theDirtyVegan YouTube https://www.youtube.com/user/TheDirtyVegan VegWorld Magazine

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www.hatherleighpress.com |

Issue 49 - November/December 2018 |

CREAMY CARROT

GINGER SOUP by Fran Costigan

VegWorld Magazine

Photo by Hannah Kaminsky

The Mindfulness Issue

Issue 49 - November/December 2018 |

CREAMY CARROT GINGER SOUP

reamy soup without the addition of cream or another fat is possible. Rolled oats become creamy in the presence of liquid, as you know if you’ve ever made overnight oats, and here they are used to make a cream soup. Season to taste; my spicing is a guideline only. Remember when water sautéing the onions, or any vegetable for that matter, to use a very hot pan to start. Don’t skip that step for best flavor. Makes 6 1/4 cups soup, for 6 to 8 servings

INGREDIENTS • 1 medium onion, peeled and diced medium (1 heaping cup) • 2 medium shallots, peeled and finely chopped • 1 pound carrots, peeled and coarsely chopped • 2-inch piece ginger, peeled, sliced into coins • 4 cups water, or enough water or to cover the vegetables by 2 inches • 1/3 cup rolled oats • 1/2 teaspoon sea salt • 1/2 teaspoon ginger powder • 1/4 teaspoon turmeric • 1/4 teaspoon cinnamon • 1/4 teaspoon curry powder, more to taste • 1½ Tablespoons apple cider vinegar • Garnish: Your choice: minced herbs, chives and chive flowers, edible flowers, chiffonade greens

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The Mindfulness Issue

Issue 49 - November/December 2018 |

CREAMY CARROT GINGER SOUP

DIRECTIONS Heat a 4-quart pot over medium-high heat. When the pan is very hot, but not smoking, add the diced onion and finely diced shallot. Stir frequently until they are softened, translucent and lightly browned, 4 to 5 minutes. Add the carrots and ginger and sauté another 2-3 minutes. Add 1/2 cup of the water to deglaze the pan. When the liquid is almost evaporated, add enough water to cover the vegetables by 2 inches. Add the oats, salt, ginger powder, turmeric, cinnamon and curry powder. Bring the soup to a low boil over medium heat. Cook, uncovered, at an active simmer, stirring occasionally until the carrots are soft.

Purée the soup in batches in a blender with about 3/4 of the cooking liquid. Do not fill the blender more than 1/2 full and make sure the cover is on the blender tightly. Blend, starting on low and working up to high, until the soup is very smooth. Add the rest of the liquid to thin the soup as desired. Stir the apple cider vinegar into the soup. Taste and adjust flavor, with additional spices. The soup will thicken when refrigerated. Thin as needed with water or nondairy milk. Garnish with thinly sliced chives, and the flowers if available, or scallions; add chiffonade greens, even a dollop of black rice or another grain for a heartier soup. Keeping: Refrigerate the cooled soup in a covered container for up to 3 days or freeze for up to one month.

About the Chef Fran Costigan the “Queen of Vegan Desserts,” is director of Vegan Baking and Pastry at Rouxbe Cooking School. The recipes in her bestselling cookbooks, More Great Good Dairy-Free Desserts Naturally and Vegan Chocolate:

Unapologetically

FRAN COSTIGAN queen of vegan desserts

Luscious

and Decadent Dairy-Free Desserts, from retro desserts to elegant vegan versions of classics, produce excellent results every time. For more information, visit www.francostigan.com. Photo by Tess Steinkolk

Blog: www.francostigan.com/blog Calendar: http://francostigan.com/events/ Facebook: https://www.facebook.com/francostiganveganpastrychef/ Twitter: https://twitter.com/goodcakesfran?lang=en Instagram: https://www.instagram.com/goodcakesfran/ Pinterest: https://www.pinterest.com/goodcakesfran/ Linkedin: https://www.linkedin.com/in/fran-costigan-08975910/ Vegan Chocolate: Unapologetically Luscious and Decadent Dairy-Free Desserts is available at: https://tinyurl.com/yaqbte4l

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100

WILD RICE WITH SAVORY MUSHROOM SAUCE by Cathy McLellan

flavorful dish to delight your family and friends.

This dish has two main components: the wild rice and the savory mushroom sauce. First, you make the mushroom sauce, and then you add some of the sauce to the cooked wild rice to create a risotto-like mixture. SautĂŠed mushrooms, a couple of side dishes and a garnish complete the dish. The savory mushroom sauce recipe creates more sauce than needed for one meal. I like to make lots and freeze the extra sauce in jars to use another day. Add it to soups, casseroles, over pasta, on toast. Totally delicious!

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WILD RICE WITH SAVORY MUSHROOM SAUCE

Serves 4

Prep time 30 minutes

Cooking time 45 minutes

INGREDIENTS SAVORY MUSHROOM SAUCE

• 2 cups white beans, rinsed and drained • 6 cups of water

• 1 cup veggie broth

• 2 cups soy milk

• 3 medium white onions, chopped

• 2 Tablespoons fresh thyme leaves

• 1 Tablespoon garlic, minced • ¼ cup dehydrated porcini mushrooms, ground • ¼ cup dehydrated shiitake mushrooms, ground • 1 teaspoon dehydrated sage

• ½ teaspoon onion powder • 2 Tablespoons fresh rosemary, chopped • 1 teaspoon sea salt

WILD RICE

• 1 teaspoon poultry seasoning • ½ teaspoon onion powder

• 1 ½ cups uncooked wild rice, cooked and set aside

• 2 russet potatoes, chopped

DIRECTIONS SAVORY MUSHROOM SAUCE • Start with a large sauté pan of your choice. This recipe is no-oil, and you will add the veggie broth if the ingredients start to stick or to deglaze the pan. • Heat your pan to medium/medium-high. • Add the onions and dry sauté, adding a splash of the veggie broth if the onions start to stick. • When the onions start to become transparent, add in the garlic and stir quickly. Do not burn.

• Add the potatoes, white beans and water and cook until the potatoes are almost cooked. • Add the soy milk and remaining spices and cook for an additional five minutes. • Remove from the heat; let cool a bit. • Pour all of the ingredients into a blender (highspeed is ideal); blend until smooth (I did mine in a few batches because I made so much sauce!). • Taste and adjust spices as needed.

• Add the spices and dehydrated ground mushrooms and stir to mix in all the flavors.

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WILD RICE WITH SAVORY MUSHROOM SAUCE

COMBINING SAUCE WITH WILD RICE

SIDE DISHES AND PLATING

• Heat a sauté pan to medium-high heat. (A water ball should bounce across the pan when you test it.)

• Choose side dishes that are fresh, colorful, local, organic and seasonal.

• Add your sliced mushrooms and sauté, adding a splash of veggie broth to keep from sticking and to deglaze pan as you sauté your mushrooms to perfection. • Remove mushrooms from the pan and add some veggie broth to deglaze the pan. Add in some of the rice to the mushroom sauce, mix to heat and coat the rice with the sauce. Be generous with the sauce.

• Roast them without oil or steam. Season with fresh herbs, salt and pepper to your taste and dietary needs. For this dish, I added additional sautéed mushrooms, deglazed with veggie broth, steamed asparagus and roasted carrots. The amazing nasturtiums are edible and add beautiful colour and texture to the dish. • To serve, use a ring form to mold the rice on the plate. Top with sautéed mushrooms and more of the savory mushroom sauce. Add your sides, garnish and serve. Beautifully delicious!

About the Chef Cathy McLellan, Rouxbe Plant-Base Certified Chef and Vegan Recipe Consultant. Creator of veganonthego.net, an expanding online resource for established and emerging vegans. Her mission – to encourage a vegan lifestyle through food that is accessible, delicious and healthy. Other passions include: coaching, developing leaders, homelife, gardening, travel and vegan recipe creation. www.veganonthego.net www.instagram.com/veganonthego

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103

ROASTED

RED PEPPER HUMMUS by Pat Crocker Photo by Ashleigh Amoroso

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ROASTED RED PEPPER HUMMUS

Makes About 3 cups

INGREDIENTS • • • • • • •

1 (16-ounce) can chickpeas ¼ cup shelled raw sunflower seeds 3 cloves garlic 2 Tablespoons freshly squeezed lemon juice 2 Tablespoons tahini 1 roasted red bell pepper, drain if canned ½ teaspoon sea salt

DIRECTIONS 1. Drain chickpeas over a bowl to reserve the liquid. Rinse chickpeas and set them and the reserved liquid aside. 2. Combine sunflower seeds and garlic in the bowl of a food processor. Process for 30 seconds, or until chopped. Add lemon juice, tahini, pepper, salt and drained chickpeas. Process for 30 seconds. Scrape down the sides of the bowl and

add reserved chickpea liquid, one tablespoon at a time, through the opening in the funnel and process until mixture is smooth. The more liquid you add, the thinner the mixture will be. YOU HAVE OPTIONS I find that a blender is not the best tool to use for this recipe, but if you don’t have a food processor, you can still make it. Here’s how: Omit the sunflower seeds; mince the garlic and finely chop the pepper. After Step 1, place the chickpeas in a bowl and mash with a potato masher. Add the garlic, lemon juice, tahini, pepper and salt and mix well. Add reserved chickpea liquid, one tablespoon at a time, and stir until a thick, smooth consistency is achieved. TO STORE The hummus keeps in a covered container in the refrigerator for up to one week.

About the Chef Pat Crocker is the bestselling author of over twenty cookbooks including The Vegetarian Cook’s Bible, The Vegan Cook’s Bible and The Juicing Bible (Firefly Books). Over 1 million copies of her books are in print. Brian Kateman is cofounder and president of the Reducetarian Foundation, a nonPhoto by Tess Steinkolk

profit organization dedicated to reducing consumption of meat, eggs, and dairy to create a healthy, sustainable, and compassionate world. His writings have appeared in dozens of media outlets including The Atlantic, Quartz, The Los Angeles Times, The San Francisco Chronicle, The Washington Post,

The Reducetarian Cookbook

Vox and The New York Daily News. He is an

125 Easy, Healthy, and Delicious PlantBased Recipes for Omnivores, Vegans, and Everyone In-Between

instructor in the Executive Education Program at the Earth Institute Center for Environmental

Photo by Andrei Severny

VegWorld Magazine

Sustainability at Columbia University. He lives

Published by the Hachette Group 2018

in New York City with his partner Isabel and

https://reducetarian.org/cookbook https://tinyurl.com/yd8yd9jc

rescue dog Tobey.

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105

CLASSIC CELERIAC

POT ROAST

by Chad and Derek Sarno from THE WHOLE FOODS COOKBOOK

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CLASSIC CELERIAC POT ROAST

beautiful way to highlight plants at the center of the plate, this twist on a classic roast makes a low-calorie main dish or a side for any holiday meal. The long, slow cooking process caramelizes all the veggies to a festive sweetness, while leaving this roasted root juicy and tender.

Serves 8

INGREDIENTS • 2 onions, quartered • 2 large carrots, quartered

• 1 large celeriac (celery root), trimmed and scrubbed

• 3 large russet potatoes, scrubbed and quartered

• 1 Tablespoon onion granules

• 5 garlic cloves, smashed

• 2 bay leaves

• ½ cup low-sodium vegetable broth

• 1 Tablespoon chopped fresh

• ½ teaspoon smoked paprika • ½ teaspoon red pepper flakes • 2 teaspoons freshly ground black pepper • ½ teaspoon sea salt

• Juice of 1 lime

thyme • 1 Tablespoon chopped fresh rosemary • ½ cup lightly packed small fresh flat-leaf parsley leaves

DIRECTIONS If using the oven, preheat to 400°F. If using a slow cooker, set to High. In a Dutch oven or slow cooker, combine the onions, carrots, potatoes, garlic, ¼ cup of the broth, the paprika, red pepper flakes, 1 teaspoon of the black pepper, and the salt. Gently toss to completely coat the vegetables with the seasonings. In a medium bowl, combine the whole celeriac, onion granules, lime juice, remaining ¼ cup broth, and 1 teaspoon black pepper. Gently toss to coat, then put the celeriac in the Dutch oven or slow cooker, nestling it into the other vegetables. Scrape VegWorld Magazine

the contents of the bowl into the Dutch oven or slow cooker. Add the bay leaves. Cover, place the Dutch oven in the oven, and reduce the oven temperature to 300°F; if using a slow cooker, set it to Low. Cook until the celeriac is tender enough to be easily pierced with a knife, 3½ to 4 hours in the oven or 4 to 6 hours in the slow cooker, depending on size of celeriac. Remove and discard the bay leaves. Carve the celeriac into slices and serve it with the vegetables and pan juices. Garnish with the thyme, rosemary, and parsley. The Mindfulness Issue

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CLASSIC CELERIAC POT ROAST

Note:If you have a substantial amount of natural juices from the vegetables remaining after the vegetables have been removed from the Dutch oven or slow cooker, you can thicken them into a gravy. Whisk together 1 teaspoon cornstarch and 2 tablespoons cold water to make a slurry, then whisk the slurry into the juices and cook over low heat or on Low until thickened, 2 to 3 minutes. If the gravy is too thick, stir in a little more vegetable broth. Per serving: 183 calories, 1 g total fat, 0 g saturated fat, 0 mg cholesterol, 263 mg sodium, 41 g total carbohydrate (5 g dietary fiber, 4 g sugar, 0 g added sugars), 5 g protein, 3 mg iron. Recipe from THE WHOLE FOODS COOKBOOK by John Mackey, Alona Pulde, MD, and Matthew Lederman, MD. Copyright © 2018 by Whole Foods Market IP, L.P. and Transition to Health, Inc. Used by arrangement with Grand Central Publishing, Inc. All rights reserved.

About the Chefs Chad Sarno and Derek Sarno are co-founders of Wicked Healthy. Chad Sarno is vice president of culinary at Good Catch Foods, and Derek Sarno is executive chef and director of plant-based innovations for Tesco and co-founder of Good Catch Foods. They are the authors of The Wicked Healthy Cookbook. wickedhealthyfood.com | www.facebook.com/wickedhealthy www.instagram.com/wickedhealthy | twitter.com/wickedhealthy John Mackey, co-founder and CEO of Whole Foods Market, is the co-author of Conscious Capitalism and has been recognized as one of Fortune’s “World’s 50 Greatest Leaders,” Ernst & Young’s “Entrepreneur of the Year,” Barron’s “World’s Best CEO,” and Esquire’s “Most Inspiring CEO.” He is the co-author of The Whole Foods Diet (Grand Central Life & Style, April 2017). www.wholefoodsmarket.com

| www.instagram.com/wholefoods

www.facebook.com/Whole-Foods-Market-1625101364458545/

Photo by Eva Kosmas Flores

Photo by Whole Foods Market

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Photo by Eva Kosmas Flores

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Photo courtesy of Giordano Katin-Grazzini

RUSTIC WINTER FRUIT TART by Cathy Katin-Grazzini

his is a different kind of pastry, made with a lightly fermented whole wheat bread dough, sweetened with fruit paste and filled with ripe, unpeeled organic apples, pears and mixed varieties of raisins. Nothing else! No butter, no oils, no refined flour or sweeteners, no salt. Loaded with beneficial fiber, antioxidants and a deep, rich flavor, itâ&#x20AC;&#x2122;s even better eaten the day after, once its flavors blend and soak further into the crust. You can shape this tart in a pie dish or free form for a more medieval appearance. Great served heated for dessert, breakfast or a pick-me-up with your mid-afternoon steaming cuppa or cappuccino!

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RUSTIC WINTER FRUIT TART

Makes One 9-inch pie Prep time 1-2 days Baking time 45-60 minutes

INGREDIENTS PASTRY • ½ teaspoon commercial dry yeast • 1 cup warm, unchlorinated water • Up to 2 cups organic white whole wheat flour • 2 cups dates, pitted, to yield ½ cup date paste for dough + ½ cup to spread on dough before filling with mixed fruit + ¼ cup date paste to glaze crust exterior pre- & postbaking (see below re how to make date paste) • 1 small banana, mashed until smooth FILLING • 2-3 organic apples, washed, cored, large dice • 2-3 organic pears, washed, cored, large dice • 1 organic lemon, juiced and zested • 1 cup mixed unsulphured sultana (golden), Thompson and large black Indian raisins (available online or at your Indian grocery)

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RUSTIC WINTER FRUIT TART

DIRECTIONS • Preheat oven to 350°F/176°C for 30 minutes. • To create date paste, cover dates with just enough boiling water to cover. Soak until soft. Or, microwave 60-90 seconds. Cool. Blend with soaking water in a food processor until very smooth and uniform, scraping down bowl sides periodically. Consistency should be like a light frosting and spread easily. If too dense, dilute slightly with water. Set aside. • A day or two before you plan to bake: In a medium mixing bowl add the water, sprinkling the yeast over its surface. Wait 10 minutes before adding flour, date paste and mashed banana, mixing to achieve a wet, sticky dough. Rest dough for 10 minutes. Remove to a floured board, flatten the dough, fold in thirds. Pull, flatten, fold repeatedly, in different directions, using a dough scraper and adding flour as needed to handle the dough. • Return dough to bowl. Cover with plastic or a tight-fitting lid and place in fridge to develop, ferment lightly, and expand over 24-36 hours. Remove the dough once or twice in the interim to stretch and fold again, adding a little flour as needed to develop its crumb and strengthen the dough. Return to fridge. • For filling, zest and juice lemon. Add juice to a large mixing bowl. Wash, core and dice pears and apples. Stir into the lemon juice, coating the fruit well to prevent oxidation. Rehydrate the raisins in a small bowl with boiling water or microwave 1 minute. Drain after 3 minutes. Set aside.

a large rectangle/oblong for a free form medieval tart, dusting it with flour on both surfaces as you roll to prevent sticking. • For a pie, transfer to a Pyrex pie dish. Press gently into the dish and trim a wider circle, approximately 2-3 inches beyond the dish lip perimeter. For a free form tart, extend dough on a parchment paperlined baking sheet. With a knife or angled spatula, spread a thin coat of date paste over crust interior. • Stir the zest into the fruit and fill the pie dish or pile over the center of the tart dough, mounding the fruit in the center. Add the raisins, gently mixing some into the apples and pear mixture. Fold the dough edges over the fruit and with a pair of scissors, trim the edge to create irregular triangular points. • Dilute ¼ cup or so of date paste with water to achieve a thin, watery glaze. Brush on the top of the fruit and dough. • Bake 30 minutes and observe. Reglaze and return to continue baking. If crust darkens before fruit has softened and released its juices, cover crust with foil or piecrust shield. Remove when crust is golden, fruit has softened and juices are bubbling. • Transfer to a rack to cool and reglaze one final time. The tart is best served after cooling completely, which enables the crust to absorb the caramelized fruit juices. Then rewarm and serve. Yum!

• Three hours before you plan to bake, allow the dough and date paste to come to room temp. Stretch and fold dough a few more times. On a well-floured board, roll out the dough into a large disc 3/8 inches or 0.5 centimeters thick or

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Love, Lori

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE BY LORI FRYD

A VEGAN TALE

here is a world that exists only in my mind. When I grow impatient with this old world we have now, I dream of a land where everything has changed, an embryonic utopia, a place of worth, a new home for us all. Would you like to come along and join me on a tour of this place and discover what happens in my world?

slept, everyone else awoke...and got angry. A huge public outcry took place and men and women, outraged by our government’s unholy alliances with the pharmaceutical and food industries, seized control of the nation. An emergency election was held and co-Presidents T. Colin Campbell and Caldwell Esselstyn took command of the

Here is how it goes:

country. The old pillars of power toppled. It

I fall asleep for six months and when I awake, everyone in America has become a vegan!

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From what I am able to gather, while I

was an American Revolution! (Oh man, was I sorry I slept through it all!)

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Presidents Campbell and Esselstyn’s first order of business was the immediate outlawing of factory farming. The animals who had been too sickened to live out their full natural lives (sadly, most of them) were given enough food and water to survive until they died peacefully, with dignity and freedom. The remaining healthier ones were sent to live on the multitude of privately-owned organic farms that sprang up, like wildflowers, around the country. I pick up a newspaper and am delighted to read that greenhouse emissions and air quality are already beginning to show signs of improvement! What joy! What relief! The citizenry catapulted into action. Across the nation, everyone with a backyard, a front yard, a rooftop, a terrace, a spare container, a flower pot, even, started growing organic produce and learning a new way of eating. In large cities, the roofs of skyscrapers became urban farmlands, feeding the hungry cities. Monsanto was destroyed. Huge industrialized farmlands were taken back from the corporations and were sold for pennies an acre to private citizens who agreed to redeem the soil and create rich organic land. Thousands of families flocked to these farmlands to begin their new lives. Organic produce growers became the Hollywood celebrities of our nation and were revered and respected for their inestimable contributions to society. Self-sustaining farms sprung up everywhere and local produce became abundant and

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affordable to all, thanks to large government subsidies for fruit and vegetable growers. Americans, in the millions, went into detox. Congress ordered all medical doctors and nurses back to school to study nutrition. As patients detoxed, hospitals were opened up to all to assist them in their healing. With the ever-increasing abundance of fresh, affordable fruits and vegetables, and with the aid of their newly-trained doctors, patients in hospitals detoxed intensely, but effectively. Prescriptions for fresh organic produce soon exceeded those for Lipitor and blood pressure medication combined. News channels began reporting an epidemic of health and well-being sweeping the country. I am so thrilled! Aren’t you? All fast food chains around the country were revolutionized overnight. Americans are now able to order freshly-squeezed green juices at McDonald’s drive-thrus (though most people now prefer to walk-thru), lemon and ginger shots are available at Veggie Burger King, and I understand there are fabulous salad bars at Kentucky Fried Chickpea. The asphalt of half of every parking lot of all fast food outlets was ripped up and devoted to farmland. This worked out great as customers are now able to go out back behind any Taco Bell Pepper, for example, and pick their own produce for the raw veggie fajitas they make inside. I can’t wait to try those!

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LOVE, LORI

Remember America? Remember what we used to be, what we represented to the world, who we were? Remember American ingenuity? It came back, people! It all came back! Our factories and industries are hard at work instituting new technologies for safe canning, dehydrating, and freezing

Wherever you once saw fast food, now you will see something growing tall, strong and proud. Like the children. The children are being saved, people! They will grow up fine and healthy, and most will never even remember any other way of life. Isn’t that wonderful? Isn’t that just the most brilliant news ever? All this has come to pass—a new life for our country and its citizens, a new world based on health and the dignity of our animal friends. Finally, the true fulfillment of the American dream. Finally, America’s Constitutional promise to her people—the right to life—has been fulfilled.

THE ENVIRONMENT IS HEALING. THE LANDSCAPE IS CHANGING. IT IS BECOMING VERDANT, FRESH AND ALIVE. WHEREVER YOU ONCE SAW FAST FOOD, NOW YOU WILL SEE SOMETHING GROWING TALL, STRONG AND PROUD. of this vast abundance of produce so that people who live in colder climates can enjoy their fruits and veggies all year round. The pharmaceutical industry, now known as the Nutritional Supplement Industry, is busy creating all-natural herbal products to help those who need extra assistance with their detox protocols. The brightest minds in the country have been assigned to making sure that healthy foods are available to all any time of the year. Greenhouses and mountainous compost heaps are everywhere you look. The environment is healing. The landscape is changing. It is becoming verdant, fresh and alive.

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How have you enjoyed this tour? What do you see when you look around this miraculous new landscape? Who is being healed from disease? What is happening in your neighborhood and your State? Are the same things happening in your country?

Speak to me of lands redeemed, a nation delivered and a planet saved. Let us discuss true nourishment, profound sustenance, mercy for the animals, the restoration of the environment, the reclamation of lives and a new and better world reborn for you and me. Join me, won’t you? Dream with me a vegan tale...

Love, Lori

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