VegWorld 50 - The Renewal Issue

ISSUE 50 I JANUARY/FEBRUARY 2019

THE RENEWAL ISSUE

EMBRACING A BETTER YOU • HABITUALLY EVOLVING • POST-HOLIDAY RE-BOOTING

HAPPY DEVOURING! All we care about is baking the tastiest vegan cookies from the best all-natural ingredients we could sniff out.

fatbadgerbakery.com

ISSUE ANNIVERSARY

CONTENTS VegWorld Magazine - January/February 2019

VEG BUSINESS

STYLE & BEAUTY

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40 The 7 Virtues

Great-Tasting Vegan Cheese: How One Innovator Made It Happen

18 New York City’s Beyond Sushi Lands $1.5 Million “Shark Tank” Growth Investment 24 Adidas Revolutionizing Sustainable Vegan Footwear

THINGS WE LOVE 26 That’s What Makes Some Wine Vegan 32 Being Vegan in Paradise!

36 Carrots N’ Dates A Great Find In Canada’s Motor City

© VegWorld 2019

46 Plant-based Blossoms Interview With Sruti Raman 49 True Beauty - Revolutionary Skin 52 Hugo Boss Is Making Vegan Shoes From Pineapples!

54 Eating Raw: Food For The Skin 56 Are There Healthier Vegan Alternatives To Botox?

FEATURE STORIES 58

Habitually Evolving How Blogger Leo Babauta Keeps Growing One Habit At A Time

by Clay Garrett 66 For The Skinny On Keto & Plant-Based Diets, Ask Kim Williams, M.D. by Cathy Katin-Grazzini

CONTENTS VegWorld Magazine - January/February 2019

VEGWORLD TEAM Amy Cowan, Editor-in-Chief

HEALTH & WELLNESS 72

Clay Garrett, Art Director

Becoming A Workout Warrior

Samantha Baker, Digital Media Director

76 Running For His Life

Diana Potter, Senior Editor

80 Movement Motivation

Cathy Carter, Associate Editor

84 Can A Plant-Based Diet Be Used to Detox?

Cathy Katin-Grazzini, Food Editor Teresa Wolfe , Associate Food Editor

88 The Ultimate New Year’s Resolution!

Tess Chavez, Style Editor

94 Persistence Pays Off

Noli Vinca, Associate Style Editor

98 Raw Vegan Reboot

Zak Shelton, Advertising Director

102 Smash In The Calories

Courtney Garza, Marketing Director

104 Dear Chef AJ

Alora Middleton, Editorial Assistant

DISHIN’ IT UP! 106 Broccoli Cakes With Mango & Avocado Salsa

GET TO KNOW THE VW TEAM Favorite Vegan Snack?

108 Vegan Chinese Hot and Sour Soup

Perfectly ripe, uber-juicy, totally messy pomegranates! – Cathy KG

110 Castagnaccio – Tuscan Chestnut Torte 112 NOLA Bowl 116 Pomegranate Salad With Zucchini & Apples 117 Harvest Soup 118 Teriyaki Romanesco Beet Bowl 120 Slow Cooker Vegan Bean & Quinoa Chili

Air-fried chips – sweet potato, eggplant, basically any veg I can slice thin! – Diana OCHO Coconut Chocolate Candy Bars – Clay Earth Balance White Cheddar Puffs – Alora Avocado Toast with Trader Joe Seasoning “Everything but the Bagel” – Tess Apples and peanut butter – Courtney Simple Mills almond flour crackers with hummus and chili paste – Amy

122 Seasonal Surya Smoothies 128 Workout Warrior Pasta Bowl

Chips and Guac! – Samantha Apples and peanut butter! – Zak

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CREDITS Samantha Baker Lori Donica Barber Dr. Linda Carney

Chef AJ

Amy Cowan

Emily Folk

Susan Wilner Jones Cathy Katin-Grazzini Sahara Rose Ketabi

VEGWORLD CONTRIBUTORS

Cathy Carter

Soshana Chaim

Tess Chavez

Clay Garrett

Courtney Garza

Katie Henry

Daniela Lais

Tyler McKinley

Sharon McRae

Zak Shelton

Alora Middleton

Char Nolan

Natalie Norman

Diane Pandolfini

Karen Ranzi

Caitlin Shoemaker

BJ Swingle

Michael Taylor

Noli Vinca

Teresa Wolfe

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EDITOR’S NOTE A message from VegWorld Magazine Editor-in-Chief, Amy Cowan

s we bring in the New Year, we are pleased to celebrate the 50th issue of VEGWORLD! Our Jan/Feb issue theme is RENEWAL and you will find this issue full of great articles and tips for rejuvenation, weight loss, and living a simple, kinder life.

Amazing interviews with Dr Kim Williams and Leo Babauta help us consider personal choices that affect our lives, while intriguing interviews with Treeline Cheese and Shark Tank winner Beyond Sushi provide us an opportunity to learn more about cutting edge plant based businesses.

We are excited to help you kickstart a fantastic new year!

Thank you for being a part of our world,

Editor-in-Chief

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50th

Issue Anniversary OUR LATEST EVOLUTION

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THAT’S WHAT MAKES SOME WINE VEGAN

THE BEGINNING BY VEGWORLD FOUNDER STEVE PRUSSACK Welcome to the first edition of VegWorld Magazine. I have been working for many years in the vegetarian world as the host of Raw Vegan Radio and producer of many online conferences, world summits, and special programs. I have been lucky enough to work with the leading minds in the vegetarian, vegan, and living foods lifestyles. For this reason, I’ve been able to combine the movers and shakers, inspirations, and luminaries to create a magazine unlike anything you have seen before.

This issue is dedicated to understanding why veganism has gained so much popularity in the mainstream.

We feel the time is right to educate the world on the benefits of a plant-based diet. The science clearly shows that this diet is optimal for our health, but there are many more reasons to embrace a vegan lifestyle. We will explore these reasons and so much more in our upcoming issues. I look forward to bringing this information to you and would love to hear your story.

A NEW DIRECTION BY FORMER VEGWORLD OWNER AMANDA SMITH Our plan is to feature the innovators, artists, and disrupters who are bringing veganism to the forefront of modern consciousness. We have thought long and hard about the things magazines we love do best, and it came down to only these four words, each with a thousand degrees of nuance: inspire, inform, educate, and entertain. Realizing the responsibility of taking the reins for an entity someone else has carefully built, we plan to honor and build upon that foundation and do it in a way that those four words always play a part.

Our vegan journey together began in 2005 when we read The China Study, by T. Colin Campbell. It was the key element that convinced Amanda after many years of being vegetarian to finally become vegan.

Ed immediately switched from the standard bar-b-q, fried, grilled, dairy-laden foods, so typical of those living in the southern stroke belt, to 100% vegan overnight.

Different journeys ending with the same destination. That’s what VegWorld is about to us. Helping with the journey and honoring the destination. Even the title embodies our hopes and dreams. What a different world we would all live in if it were vegan - a healthier, kinder, cleaner, and we think happier world.

That’s the world we dream of and hope that ours will one day become - something the founders, contributors, and readers of VegWorld can all agree upon.

A CONTINUED EVOLUTION BY VEGWORLD OWNER AMY COWAN Like so many others, I entered the vegan lifestyle due to persuasion from people who cared about me.

My two daughters, ages 7 and 8 at the time, used an extended family vacation in California to campaign for the rights of animals who we saw as we passed factory farms. Armed with the flyers and books the children had found at various restaurants along our roadtrip, the family began the switch to a more compassionate diet. We are all better for it. Physically, emotionally, spiritually, intellectually.

As time has passed, I have learned more about the other two sectors of this lifestyle, and I appreciate those who have given up eating animals in an effort to save our planet and also those who made the switch for their own personal health. Every reason is valid. Every change is special.

To all of our predecessors and readers alike, thank you for allowing this magazine to be possible. We would not be 50 issues strong without you all. Not without those actively reading and not without those who worked so hard in the name of health, safety, and compassion. We are another voice in the growing crowd that is urging for a kinder, healthier, and cleaner world, a world that we hope tomorrow will bring.

Thank you to those of the past, the present, and those who are yet to come!

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INSTAGRAM FEEDBACK

WHAT THE HEALTH

22% COWSPIRACY

17%

20% 8% EARTHLINGS

3%

VEGUCATED, OKJA, AND RUNNING FOR GOOD

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FORKS OVER KNIVES

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6% FOOD

CHOICES AND DOMINION

2%

HOPE FOR ALL, CARNAGE, MAY I BE FRANK, PLANEAT, MEET YOUR MEAT, AND FROM THE GROUND UP

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BEST INSTA IMAGES Editor’s Choice: Jan/Feb 2019 Top “Renewal” Picks

@imserenalee

@plantchics

@veggiekins

@Happy_Detox_Kat

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B USINESS SPOTLIGHT

GREAT-TASTING VEGAN CHEESE: HOW ONE INNOVATOR MADE IT HAPPEN

by Zak Shelton “I could go vegan, but I just really love cheese too much.”

Raise your hand if you’ve ever heard someone say that…

I see you. I see you with your hand raised. I mean I don’t actually see you, but I know that you’ve got your hand raised. How can I know that without actually seeing you? It’s because we’ve all heard someone say that before.

Every single one of us.

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Many of us battle with having those conversations on a regular basis. And up until relatively recently, there hasn’t been a decent response to that statement, especially with regard to flavor.

Giving a lactose junkie a taste of the plant-based cheese that you started putting on your black bean tacos after you decidedly went vegan likely is not the best response. Why? Because when someone is madly in love with the flavors and textures of dairy cheeses, plant-based counterparts haven’t often lived up to being the best substitute.

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Enter stage left: Treeline Treenut Cheese — a luxuriously high-quality, cashew-based vegan cheese.

I first discovered Treeline several years back when shopping in Whole Foods with another vegan friend of mine, looking for the perfect cheese to pair with a cabernet. Somehow, in a stroke of incredible fortune, we came across Treeline Treenut Cheese’s Cracked Black Pepper and Original flavors, the perfect pairing for our wine. When I say “perfect,” I must add, I didn’t know just how perfect it was. The experience that

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B USINESS SPOTLIGHT occurred in my mouth that night was…

INDESCRIBABLE. Since then, I have been an enormous fan of Treeline and all of their flavors.

One of the best things their products have given me, besides incredible enjoyment from eating them, is the ideal response to that unfortunate statement, “... but I just love cheese too much.”

Now, my response to those who say that is, “Oh, me, too! I eat cheese all

VegWorld Magazine

the time. Here, try this.” Then I ask them to describe to me what they’re experiencing. Most of the time, I can’t understand what they’re saying through the mouthfuls of cheese they’re devouring, but from what I can make out, they are happy, very happy. They don’t miss a thing.

So, it was my immense pleasure to sit down recently with the founder and CEO of Treeline Treenut Cheese, Michael Schwarz. Here’s what we got into:

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Zak: Tell us the story of how it all began.

Michael: Well, I used to be an intellectual property lawyer. I travelled to Europe for clients quite a bit, and I really came to love the amazing cheeses I found there. Then I became vegan and, naturally, started to miss cheese.

At home, as I looked for replacements, I saw a gap in the marketplace. I didn’t see any vegan cheeses that compared with what I had eaten in Europe. I had started a very successful new business (a medical technology business), and I

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really wanted to do something impactful. So I started experimenting in my home near New Paltz, New York. Not long after that, I moved my lab into a chocolate factory in New Paltz and started making and selling cheese there and then selling it at a vegan market in Brooklyn. After that, I leased a 7,000 square foot space and started producing on a larger scale. We now have about 12,000 square feet.

Zak: What has been your biggest accomplishment so far, as a brand?

Michael: Well, I’d have to say, it was getting into Kroger stores nationwide.

That’s when I really started to realize that vegan cheese was taking off. Kroger is the largest supermarket chain in the United States. Getting into supermarkets is an incredibly difficult process. Most vegan cheeses are sold in the dairy section of the supermarket. So when you’re working with a buyer who makes their living working with dairybased businesses, if they often don’t understand your product, rejecting you is as easy as their saying, “No, we don’t like it. Sorry, we’re not buying.” It’s an incredibly difficult sale.

Zak: What is the hardest lesson you’ve learned?

Michael: The retail food business is such a difficult business to get into. The retailers have to make their money, the distributors theirs, and so on. So you end up not seeing a big part of every dollar you sell. Retailers make their

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own decisions, and we just have to go by what they tell us. If we go out of business, they can just replace us. The supplier, us, really bears all of the risk.

When the consumer sees something on sale, that’s not the retailer discounting it, that’s the supplier. When you see Treeline discounted, we are usually losing money on that sale.

40% OF FOOD IN THE US IS WASTED. FROM AN ANIMAL RIGHTS PERSPECTIVE, THINK ABOUT HOW TERRIBLE THAT IS FOR THE COW.

is when to discount and how much.

Many retailers also require at least one case for free, to test their market.

Zak: Wow, that is definitely a difficult lesson to learn. How has that lesson helped you to move forward more effectively or quickly?

Michael: I’ve accepted that you have to learn to live within an imperfect system and that there is an inequitable shifting of risk between very powerful companies to very unpowerful ones. Why am I dealing with this very imperfect system? Because I am trying to change things for the better — for the animals.

I am trying to eliminate dairy products from people’s lives.

Zak: Tell our readers a little known or most interesting fact about the company.

Zak: So why put it on sale?

Michael: To offer it to new customers. Or if it’s close to the sell-by date and they want to move it off the shelf.

When a product gets close to the end of its shelf life, a lot of stores will either discount it or throw it in the garbage.

I’m sure you’re aware, about 40% of food in the US is wasted. From an animal rights perspective, think about how terrible that is for the cow. It suffers tremendously to make the product and then it’s not even given the dignity of having it eaten, it’s just thrown away.

Also, most retailers require discounting. So when we’re first meeting with them, one of the things we determine

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Michael: I started the business because I believed in animal rights. It’s very purpose driven. We support lots of animal rights groups. Mercy for Animals, Compassion Over Killing, Physicians Committee for Responsible Medicine, The Humane League. But that’s really not enough. It’s important that we pay close attention to humans as well. For example, we source our cashews from Brazil, mainly because of child labor concerns in Asia. We could save lots of money sourcing from Asia, but we decided that we have to be compassionate to humans if we are going to be a compassionate brand. There will always be imperfections, but we decided to lower

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Businesses are becoming increasingly aware that animal-based foods are not sustainable, so investors are beginning to take huge interest in plant-based foods.

- Michael Schwarz

the risk of these imperfections as much as possible by sourcing from Brazil. In Brazil, cashews are shelled by machinery, whereas in much of Asia they are shelled by hand. There’s an oil around the nuts that’s a bit like poison ivy, so it’s very unpleasant for the workers who are shelling them by hand. And they often do piecework at home, so labor standards are not great.

Zak: How do you see the future of vegan food impacting the everyday consumer?

Michael: Firstly, when I started the business and we were making sales calls, lots of people didn’t even know what vegan cheese was. Imagine the first guy who invented cereal trying to call and sell it to a retailer and the retailer asking, like, “What, it’s just a bunch of grains that you put in a bowl with milk?” Now they know what cereal is, and it’s ubiquitous. The more something is available, the more people become aware.

Businesses are becoming increasingly aware that animal-based foods are not sustainable, so investors are beginning to take huge interest in plant-based foods. This brings up a really tough issue, too: the question of the ethics of a vegan company being owned by a nonvegan or meat company. A lot of companies that make vegan substitutes are at least partly owned by nonvegan companies. For example, Beyond Meat is partly owned by Tyson, Field Roast is owned by Maple Leaf, and General Mills owns part of Kite Hill. And to be clear, I’m merely posing the question. I don’t

I STARTED THE BUSINESS BECAUSE I BELIEVED IN ANIMAL RIGHTS. IT’S VERY PURPOSE DRIVEN. know the answer, but it’s definitely something that I think about.

Zak: But, in my mind, nondairy cheese brands’ being owned by a massive company, vegan or not, gives many, many more people the ability to have access to vegan food. And like you mentioned earlier, the more it’s available, the more people become aware — the more people that become aware, the more people who have a chance of buying it; therefore more animals’ lives being saved. Won’t this help push the movement forward?

Michael: Absolutely yes. Let me respond to that by asking another question. Should vegans have a parallel universe or society? People who say that vegan businesses should be completely pure should not be shopping at Whole Foods or Kroger, on that same principle. If I were only to sell my products to vegan retailers, I wouldn’t have a business. I haven’t had to make the decision on whether to take an investment from a nonvegan company yet.

I have had dairy companies approach me, but those conversations haven’t gone anywhere, which is a bit of a relief, because at least I can still say we are vegan owned.

Zak: Tell us in your words what separates you from your competitors.

Michael: The main thing is that our product is truly fermented. We get flavor and texture from adding probiotics.

We don’t add any oils or gums. I urge

your readers to look at our ingredients and compare them to other plantbased cheeses. Lots of others are using guar gum or xanthan gum or are using coconut oil or, in very extreme cases, palm oil to get flavors and textures.

Another thing I want to say here is that in six years we have never failed to fulfill an order. We ship our orders out on time every single week. In fact, we’ve just purchased some new manufacturing and packaging equipment to ensure that continues. There’s never been a time where the demand has outgrown our ability to meet it.

Zak: Any new products or special events that you can share with our readers?

Michael: We are about to launch our newest product, Premium New York Style Cream Cheese. I am very proud of it. It’s so good. It only has five ingredients: cashews, water, salt, lemon juice, and acidophilus. I don’t think there are many other products on the market that pure.

Zak: I can’t wait. Well, Michael, thank you so much for sitting down with me.

I’ve thoroughly enjoyed speaking with you and getting to know your brand better, and I know our readers will really love it.

Michael: Thank you for having me, Zak. I’ve really enjoyed it.

About the Author Zak Shelton is a third-generation Texas cattle rancher turned vegan entrepreneur. He loves food, commerce, and fitness.

He currently resides in Dallas, TX, where he works with VegWorld Magazine as well as owns and operates a digital marketing and visual media agency.

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N I N T H A N N UA L

EXPO APRIL 26-28 CONFERENCE APRIL 25-28 FILM APRIL 19-28

Earthx2019 Pledge to Change Initiatives Eliminate Single Use Plastics Pledge to Use a Renewable Energy Source Pledge to Protect our Waterways Go Meatless 1-2 Days a Week Pledge to Stop Idling Adopt a Zero Waste Lifestyle Take the Pledge: Text EarthX to 70402

Contact Sales@Earthx.org for Exhibitor Information.

Join us at our Vegan area. Visit EarthX.org.

B USINESS SPOTLIGHT

NEW YORK CITY’S BEYOND SUSHI LANDS $1.5 MILLION “SHARK TANK” GROWTH INVESTMENT

by Tyler McKinley

W

hen Guy Vaknin, creator and head chef of vegan sushi chain Beyond Sushi, appeared on the reality investment show “Shark Tank,” he was seeking nothing less than a $1.5 million investment to use in expanding his restaurants to the West Coast.

ture and high demand for vegan food options in the area. Greiner and Higgins agreed to Vaknin’s $1.5 million request in return for a 15% partnership in the chain’s East Coast operations and a 30% partnership in future West Coast operations, countering his original offer of 5% and 25%, respectively.

And he got it.

Shark Lori Greiner and Guest Shark Matt Higgins both agreed that the plantbased and kosher-certified casual style restaurant had the potential to be even more popular on the West Coast than it’s been in the East, due to the cul-

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Vaknin, originally from Israel, founded Beyond Sushi in July of 2012 with his wife and business partner, Tali. It was Tali, Vaknin states, who’d been pushing for a Shark Tank appearance. Vaknin tells Forward, “I said no. But this year, I said, ‘Let’s do it.’ She did all the paper-

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work, and it didn’t happen. Then someone connected to the show said, ‘Hey, I heard about you, and I want you to get on.’”

Beyond Sushi’s mission is offering high-quality and accessible plant-based foods that make healthy eating choices effortless and compassionate. The restaurants offer a variety of all-vegan menu items including sushi, dumplings, wraps, soups, and noodle salads.

The chain has six locations in Manhattan, with another opening by the end of the year and three more slated to open in 2019. Beyond Sushi is expected to

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B USINESS SPOTLIGHT reach $5.6 million in sales by the end of the year.

I recently sat down with Chef Vaknin to learn more about him and the vegan mission that drives his restaurant entrepreneurship: Tyler: Good afternoon, Chef, thank you for meeting with me. What inspired you to create Beyond Sushi?

Chef Guy: So it’s a long story, but it didn’t start immediately, as I was in a different world. I was in the catering world doing high-end catering events in New York City. We tried to play around with the sushi a little bit and then created an item on the sushi station, which was the basic rolls with black rice, and saw the reaction of people. Then, out of pure ignorance in the vegetarian/vegan world, I didn’t know anything about it. I just wanted to create an item based on the health aspect and saw the reaction in the catering events. Then we tested it out in the newer vegetarian food festival for two years. Saw the reaction there and we sold out those two years and then saw that we were onto something and decided to go all out on it.

fect 100% of the time. Sushi is the perfect vessel for that. I didn’t look at it as sushi, and I still don’t look at it as sushi as everybody views it. It is a great vessel to carry all those flavors in one bite consistently without you actually [personally] making it every single time. So I can have somebody else make it and make a bigger impact on the largest scale and keep it consistent every time.

It wasn’t hard at all. I believe that veganism, and cooking in general, is mainly creativity as long as you are creative enough to think outside the box.

As long as you look at every obstacle as a challenge and how to overcome that challenge, you will be able to pursue something really good 90% of the time.

Tyler: I agree. Through challenge, I find that I excel and have a stronger product as a result.

Chef Guy: And that really goes for everything. In business, cooking, interactions with people, you just have to dive into it and you will learn how to swim. That’s what I did with this thing,

and every part of this just challenged me to do something else. I was a crazy chef when I first started. I was the one that screams everywhere. But over time, you know, you learn what parts you have to take to challenge yourself to grow. That’s why I’m doing this, more than anything.

Tyler: So how long have you been vegan yourself?

Chef Guy: Uh, over five years now?

Yeah. Five years. Six to eight months after we started. It was like a wiggle moment in the beginning. It just didn’t make sense for me, first with the business and second with myself. So I educated myself about that. One, it streamlines with my beliefs now, and the other thing is that it made me a better chef in this world. I usually put out on the plate what I would eat. I wouldn’t put out something that I won’t. It elevated the recipes 10-fold because I could actually create for myself. That’s how it works in my mind.

Tyler: A lot of the vegan restaurants around these days have faux meats.

I had nothing to do with veganism at first. But then my customers came in and educated me really quick about why and what-for. It totally changed my whole family and our lives. It was one of the best decisions that I personally made and the best decision for the business. It took it to another level. I then became vegan 2-3 weeks into the business. We only had a few egg products that we had to switch out, and that is history. Since then, we’ve just pushed on.

Tyler: Was it difficult to completely eliminate the animal products?

Chef Guy: Not at all. I look at sushi as more of a vessel to carry a perfect package and perfect bite, because it’s very hard, as a chef, to get an item that is consistently per-

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B USINESS SPOTLIGHT Did you attempt anything like that in your concept initially?

Chef Guy: I have a very strong belief about veganism and cooking vegan. Really cooking in general. I mean, I know that it helps some people make the transition, but in my belief it’s just wrong to imitate a cow if you’re trying not to eat a cow. It’s wrong to imitate a burger; I mean, you can have a nice patty without imitating the animal.

But that just really asks of you to think outside the box, right? Think about what can still taste good, look good, and be interesting to the consumer. There are a lot of levels to it. Also, the health part and clean plate is very important to me. It’s very easy to slap a ton of fat on something and make it taste good. I started a concept as a healthy concept and I wanted to stay true to what I’ve done.

Tyler: Did you have a lot of feedback from restaurant-goers or your clientele on that possibility?

Chef Guy: Overall we’ve been maintaining a very high review level, probably one of the highest in the city. For the longest time, people that just search for sushi came to us, and then we converted them in a lot of situations. The feedback usually is that they appreciate the food and the clean presentation. They appreciate the combinations behind it.

We also have something that is very different from other vegan restaurants. We have a very high clientele that is not vegetarian or vegan, and I think that the fact that we don’t try to imitate animal protein contributes to that. Even if — I don’t judge a person, so they can be whatever he or she wants to be — they eat here one, two, or three times a week, it’s great for us. Maybe with time and enough options, people will change and not see veganism or plant-based eating as only trying to substitute for the real thing. There are so many options. If I could tell you all the concepts that are in my head that I just haven’t executed on yet! They are just endless.

Tyler: Yeah, I like to look at it the same way. If someone were to eat at a plant-based restaurant just once, if not more, then that’s an animal that is saved. I don’t judge someone that can’t quite make the transition, but if they’re trying and eat these healthier options without the meat, I love it.

Chef Guy: That’s what it’s about at the end of the day. I mean, I have people that are trying to lower cholesterol that come here every lunch, every day of the week. I meet them personally, and I know them. It’s been great for them. And okay, so they’re not 100% vegan, so what? If I can convert some of their eating habits in a way, that’d be great. I don’t think that their cholesterol will go down if they’re only eating a fried piece of seitan.

Tyler: Why New York? Was it just easier to get established in a place like New York?

Chef Guy: So I’m an immigrant, so I came to the states about 13 years ago from Israel. My family has lived in New York and my father had restaurants in New York, so I knew the city. For the first, I think, like five years of my time in America, I didn’t go off Manhattan. That’s how it was. So that’s all I knew from the beginning. I didn’t venture out too much. And why not start in the capital of the world, right? So it just happened. A lot of things just happen in life. You’ve just got to make it work.

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B USINESS SPOTLIGHT Tyler: Once you got your first restaurant established, did it just build up from there? Did you face any adversity?

Chef Guy: Establishing the first restaurant was really hard to begin with, and now we have a company with close to 100 employees. But when we first started, basically nobody really believed that this could work. They said, “You’re crazy, you’re out of your mind, and you’re going to fail. It’s New York and you’re going to close the restaurant,” whatever. So I had to take all my money and invest it. I took a loan for the same amount as my money just to open the first place, a 12-seat counter.

I had one employee for about two months. I did everything else but make the sushi and then, when he had a day off, I had to learn how to make the sushi. It was very hard in the beginning, and then we got great support from the vegan and vegetarian community, which helped me a lot, but it was a lot of sacrifices. Working 18-hour days, sometimes even more.

Then, three months in, we had storm Sandy that destroyed my whole place!

It almost took me out of business, but I really believed in the concept. I really believed in the people that came in and what they said about the food, and I really knew that I was going to make it work even though I was not making money, practically losing money.

Ten months in, I knew that the best solution was to grow even more and not just be that one place. So I took another loan and opened in Chelsea Market and then, from there on, it wasn’t smooth sailing whatsoever, and it never is. Even now it’s very hard, with 100 employees and managers and whatnot. It was easier as you grow in size: It sounds like it’s the opposite, but it gets easier once you establish systems and everything else. I really took a leap of faith in the beginning of 2016, deciding that I was going to take it from three locations to a more-established and larger company. I set the grounds for it, and today we’re set up to do a lot more and that’s the plan, but it wasn’t easy.

Tyler: I see that you have plans to open at least three more locations in NYC and then expand to Los Angeles.

Chef Guy: Yeah, in 2019. So next year we are planning three altogether in NYC and after 2019 we’re going to continue in New York, hopefully with two to three opening every year in Brooklyn, Queens, or wherever we decide. And then, in 18 months or so, have the first one open in Los Angeles. We’re very excited.

Tyler: Have you been looking at other markets after opening in LA, or are you trying to focus on one at a time?

Chef Guy: So I got a lot of requests from all over, and the idea, in my mind, is to grow as much as possible personally and as a company. You can “make it” at any scale, but for me, to really make an impact is to do it at the largest scale possible. Today, we have already fed over 2 million people, which is something I’m very proud of. But for me, it’s just the beginning. I think that we can do a lot more, and it doesn’t only have to be Beyond Sushi, it can be several other things that we’re going to do. I have a lot of plans for it, to grow and touch as many people as possible. That’s the idea.

Other markets we have requests from are overseas; it’s insane how many people want to do it. There are a lot of copies all over the world now. My friend just saw one in Barcelona, one in London, and one in Australia. But that’s okay. It’s just putting your effort where it really matters, one thing at a time.

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Tyler: What kind of advice would you give other vegan entrepreneurs trying to start a new business venture?

Chef Guy: I think that the biggest thing for me when I started was to eliminate the fear factor, as long as you think through what it will take. You have to know that no matter what, you’re going to be there: tired, cold, hot, no friends, no family. I made a ton of sacrifices.

I had a giant group of friends before I started this business, and now I have maybe three friends. I barely saw my first kid grow up. My wife — I’ve barely had any time with her in the past five years (and my family), but I knew from the get-go that I would have to make that sacrifice. As long as you know that you will have to make sacrifices and mistakes, as long as you learn from them, you should be fine. You have to really settle into any position that you take. And learn how to hire — this is key — know how to hire great people around you and build a team that can help you elevate to the next level.

Tyler: I know your time is valuable, but I have one last question. What’s your favorite item on your menu?

Chef Guy: So I’ve been doing this for six years, and I think that the one that is always underrated out of my rolls is my Pickle Me roll. Pickle Me is my favorite

out of all of them. I like textures, crunch, and balance, so that’s my roll. But there are so many! Our bestsellers are Spicy Mang and Nutty Buddy. But we now have an extended menu and so much stuff going on. We’re going to have a lot more coming up, so it’s hard to say something is my favorite.

Tyler: Thank you for taking the time to speak with me, today, Chef Guy, and best of luck as you grow Beyond Sushi into the future.

About the Author Tyler McKinley resides in New York City and holds a bachelor’s degree in Landscape Architecture from Texas Tech University.

He began his plant-based journey in the summer of 2017 and has since become passionate about zero waste practices to help the environment even more. He enjoys informing people about the benefits of a plant-based lifestyle through random encounters and volunteer efforts in his community.

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THEcomes BESTfrom JERKY

TEXAS NON-GMO · VEGAN · GLUTEN-FREE

WWW.ITSJERKYYALL.COM @ITSJERKYYALL

@ITS.JERKY.YALL

ADIDAS REVOLUTIONIZING SUSTAINABLE VEGAN FOOTWEAR

by Emily Folk s retail giants compete to advance their products, Adidas is looking to the future of green fashion. Consumers are becoming increasingly aware of their carbon footprints, leading to more eco-friendly choices when it comes to retail shopping. Adidas is meeting consumers in the middle with their newest addition to their shoe line: the Stella Stan Smith shoe.

To create this design, Adidas worked with Stella McCartney. Being a lifelong vegetarian, McCartney was gifted a special pair of the Stan Smith shoe design that was entirely made with

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vegan leather. The impact that a vegan shoe line could have to help animals and the planet pushed her to propose a permanent vegan Stan Smith shoe design that would be available to the public.

In an interview with Vogue magazine, McCartney said that after working with Adidas for thirteen years, she felt confident that a vegan shoe design would go over well with consumers. She wanted them to “understand that you don’t have to have leather shoes or animal-based glues in order to have an incredible, iconic product.”

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As a major platform that could create expansive environmental change, Adidas didn’t stop there. It then went on to partner with the non-profit Parley for Oceans. Parley has a focus on ending ocean pollution, so Adidas found a way to remove plastics and discarded fishing nets and turn them into quality footwear that would equal twelve recycled plastic bottles per pair of shoes.

After providing a limited edition line of these ocean plastics shoes, the 7,000 available pairs sold out almost immediately. Consumers showed that they care about removing plastics from the ocean and helping the environment,

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TUESDAY, DEC 4, 2018

which spurred Adidas to make more than five million more pairs to be permanently on the market.

Adidas has also partnered with Parley to design the Z.N.E. Hoodie Parley, made from the same Parley yarn from recycled ocean plastics. Featuring French swimming athlete Coralie Balmy and Brazilian swimming athlete João de Lucca, Adidas Athletics is working to inspire others to choose products with a higher purpose.

Balmy said regarding the hoodie, “The ocean is everything to me; it’s where I train, compete, work, and relax. I have chosen to dedicate my life to its protection, so I am excited to support the launch of the new Adidas Z.N.E. Hoodie Parley. Through my involvement in the campaign I hope to help raise awareness for the cause and demonstrate how innovation and sport can inspire change.”

It has become increasingly important for the world to be aware of what’s happening with the oceans. Research shows that by 2050, fish will be outnumbered by plastics in all oceans.

That kind of pollution threatens all aquatic wildlife, and when that threat is left alone to drift in the ocean, it will stick around for at least 450 years before breaking down.

Adidas is a major corporation that’s meeting the needs of their customers. With their sustainable shoe lines, they’re saving animals and helping the world’s oceans on a bigger platform.

As they continue to find success with their eco-friendly products, they’ll influence other larger brands to do the same, promoting even greater change in business practices in the footwear market and beyond. Consumers have shown that what they care about is a product that hasn’t harmed the world to get to their shopping cart, and Adidas is making it possible for people to shop without that concern.

Unlike companies who dedicate just a product line or two to make the world a better place, Adidas has committed themselves to being more than just a creator of sustainable shoes.

They pledged to meet sustainability targets by 2020, promising to reduce water usage, fight climate change, and reduce their energy consumption.

While consumers can shop for footwear with minor ethical shoe brands,

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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THAT’S WHAT MAKES SOME WINE VEGAN

by Diane Pandolfini

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THAT’S WHAT MAKES SOME WINE VEGAN

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avigating the wine world is already challenging enough, but when searching for vegan wines, the road map is still unwritten. Labeling laws differ from country to country, and no one is required to add this one helpful word to their bottles. With just a little insight into this cryptic industry, you’ll be surprised how many wines out there belong in your Vegan GPS. Grab ahold of a glass of your favorite grape drink and your time-traveling bicycle, and let’s learn the roadmap!

As winemaking evolved, various ways of stabilizing it for lengthy aging were developed. These days, before winemakers can even begin to grow grapes, some choices must be made: which variety to use, how to train the vines, how to plant the rows, what kind of irrigation to use, and whether the farming will be organic, sustainable, biodynamic, or other.

Once grapes are grown and the actual winemaking process begins, there is an entirely different set of questions: Whole cluster or completely destemmed? Fermented on the skins or without them? Let the wine ferment naturally or inoculate

A LITTLE HISTORY In the beginning, all wine was vegan. It was created during the agricultural revolution, about 10,000 years ago, in what was known as the Fertile Crescent, an area that stretched to encompass Egypt, through Mesopotamia, and into what is now Iraq. The secrets of winemaking were passed through generations and along trade routes, being spread further by the Greeks and Romans to ultimately become a worldwide commodity during British and Spanish colonization.

When wine was first created, it was a simple beverage: Some grapes were crushed and placed together with their skins into large clay amphorae to ferment, which could take several weeks. Once fermentation ended, the wine was immediately ready for drinking, as it would spoil fairly quickly once removed from the amphora.

As wine began being shipped over distances, there was a need to find ways to lengthen its lifespan. In beer-making, the addition of hops did just that. But hops don’t make for tasty wine, nor do they solve the problems encountered as a wine ages, caused largely by acids and tannin molecules separating out from the wine to become sediment.

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Vincent Gaudry is a winemaker in the Sancerre region of the Loire Valley in France, producing organic, natural wines through traditional methods and pioneering new techniques of biodynamic agriculture. Photo by The Vegan Apocalypse

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with a particular strain? Age the wine in new barrels, old barrels, cement, or stainless steel? These are just a few of the questions a winemaker must ask when starting a new project. All of these choices affect how a wine tastes at the end of the process and must be considered carefully for the desired effect. But only one decision affects whether a wine remains a vegan product or not, and it is a decision made after production, during the bottling process.

FINING: THE PROCESS IN QUESTION Once the wine has been fermented, but before it is aged, the winemaker makes a decision: whether or not to “fine” the wine. Fining is similar to filtering, but it removes smaller particles of sediment, along with a few of the other components of wine. Some wines are unfined — these tend to be a little hazy in color and are chock-full of antioxidants and esters, the molecules responsible for aroma and flavor.

Fining can be done using a number of different materials. Unlike filtering, which only requires a mesh grate and is usually a final step before bottling, fining requires the addition of a substance to the wine — a substance that will not be dissolved in the wine but will pass through it and adhere to all the small particles that the winemaker desires to be removed. The long list of materials that can be used in this process include casein (from milk), albumen (egg whites), isinglass (the swim bladder of a fish), gelatin (from animal bones), and blood (no longer used). The good news is that wines can be fined, and are being fined in increasing numbers, using vegan materials such as bentonite (clay), carrageenan (seaweed), alginate (algae), and pectinase (from fruits and veggies), amongst other plant-based derivatives, and activated charcoal.

The growing vegan community is a partial factor in these decisions, along with a growing number of wineries that strive to be sustainable and energy conscious. As awareness grows, the information available to the public is becoming easier to access as well.

Some wineries have decided to spend extra money on a certification that allows them to list the words “vegan wine” on their labels. Don’t limit yourself to wines that

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THE ULTIMATE NEW YEAR’S RESOLUTION!

Domaine Henri Gouges 1er Cru “Clos de Porrets” Red Burgundy, 2014 is a great example of wine from a producer that does not filter or fine their wines and therefore produces a vegan product. The technical data can be found online through a quick search.

have it listed on the label, however. There are a large number of wine producers that haven’t thought to do this. In part, this is cultural, and in part, it is due to labeling laws and the expense of becoming certified as a vegan winery. Wineries range in size from very large, producing millions of cases of wine annually, to very small, producing just a few hundred.

Wines made on a small scale tend to be produced more thoughtfully, with intentional measures to be energy conscious and sustainable. Sometimes, the incentive to spend their modest wine income on becoming certified just isn’t practical.

NAVIGATING WINE DECISIONS So how do you, my vegan friend, deduce whether a wine is suitable for consumption? It can take a little detective work, especially if you are looking for information on a wine that comes from a small winery. There are a few apps available for your phone

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that will give you information on a limited number of wines. That number is growing, but not every wine can be found in these databases. Some of these apps allow the user to enter wines on them and state whether they are vegan or not. As a wine professional, I find it hard to trust information that didn’t come from the winery firsthand. These apps are convenient, and their usefulness will grow with time and the addition of more wine entries.

A few to check out include:

Barnivore, Green Vegan, and BevVeg!

There are other ways to discover information about what wines you can drink, even if your internet-ready device is not nearby. If you are in a restaurant or a

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wine store, it’s easy to ask the staff — they might have to search for the answer, but asking also assures that they’ll have the answer ready for the next person who inquires. You can also search on your own on the internet. Using the words “Wine Tech Sheet” or “Technical Data” along with the name of the wine, you can generally find information on most wines.

This will lead you to an informative online document that lists all sorts of wine information, including the exact blend, the length of aging, and oftentimes the filtering and fining methods. There are several internet websites that collect wine information and share this information, but the technical data sheets are created by the wineries, and are a more reliable source. Another method to discover this information is to call the winery. Don’t be shy; they’ll know the information there and will be happy to help you.

MAKE AN INFORMED DECISION Inquire! The person you are buying the wine from might have the information handy. You can also check to see if the wine has been reviewed on your favorite vegan wine app. The wine industry is slowly changing to be more transparent about the fining process used in wines, and the information is always available. Being proactive by always inquiring with your wine-salesperson, waiter, sommelier, winemaker, or industry professional will help assure that every winemaker eventually makes his vegan-friendly wines known. The more you ask, the more aware the wine industry will become, and ultimately, more wines will be made vegan and labeled as such.

About the Author Diane Pandolfini is an Advanced Sommelier through the Court of Master Sommeliers, an organization that upholds high standards in wine knowledge, tasting capabilities, and five-star fine dining service skills. Diane has been working in the wine industry since 2008 as a Wine Director and Distributor. Diane lived a vegetarian lifestyle her entire life, transitioning to veganism in the past several years. She runs a small business, writing vegan cookbooks and creating vegan burgers, which can be found on her website http://www.veganapocalypse.com or @the_vegan_apocalypse on Instagram. Diane finds the wine industry quite challenging for the palate of a herbivore and has been influencing change from within.

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ESTINATION SPOTLIGHT: MAUI

BEING VEGAN IN

Paradise!

Story and photos by Courtney Garza

I

got to celebrate my birthday in paradise. Sounds like a dream, right? It certainly was, although navigating the island for the best vegan food took a little work! Here were my favorite vegan foodie spots along my journey: A’a Roots - My first stop for a colorful meal from this all vegan restaurant! Their acai bowl and tofu scramble toast did not disappoint my breakfast-loving taste buds. I even came back another day for

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their Thanksgiving Harvest Salad special, filled with brightly colored veggies like Molokai sweet potato, butternut squash, and kula black raspberries.

Moku Roots - This was probably my favorite spot!

I went twice! For my b-day brunch, I ordered their famous taro root burger, which is a nice purple color! Every week, they change up how this burger is dressed, depending on the season. Their silver-dollar chocolate chip pancakes with lavender

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caramel sauce are not to be missed, either! Even the more simple options, like the side salad with their vegan cheese sauce, were stellar.

Maui Kombucha - I’m not usually a fan of raw food, but this place caught my eye. Sure enough, the raw pizza I got was incredible, complete with house-made cashew cheese and an excellent seed crust. I also got nachos (which I can never pass up on when I see them on a menu), although they weren’t raw (some of their items are cooked).

Thai Chef - This is your quintessential “hole-inthe-wall” spot. I got a unique curry with a peanut panang sauce that I ate every last bit of! Our waitress recommended the sticky rice and showed me how to eat it with my hands by grabbing a pinch of it, then using it as a vehicle to get a little bit of the curry inside to absorb it. It had me wondering why I’d never done that before!

BEING VEGAN IN PARADISE

Mama’s Fish House - Don’t let the name fool you!

They had many vegan options that were far from basic.

This place is on the pricier side, but it was well worth it for the full-flavor dishes with great portion sizes. Call ahead to reserve a table, and they will ask you if you have any specific dietary needs and if you’re celebrating anything. I mentioned vegan and my birthday, so they set up a table with a “Happy Birthday, Courtney” place card and made sure our server was up to speed on all of the dishes’ ingredients. Get the Tofu Banana Curry for a surprisingly savory banana coconut flavor, nice spice with sambal, and just a touch of sweetness from mango chutney. For dessert, they brought persimmon-mango sorbet to enjoy as we watched the sunset over the beach from our table.

Luau Buffet - Going to a luau has always been on my list to do when in Hawaii, so I was willing to sacrifice

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a gourmet meal for a cool show. To my surprise, I didn’t have to! The buffet had clearly marked vegan options, even some unique dishes I’d never heard of before: creamed taro with coconut milk, poi, and haupia with toasted coconut!

It was all delicious, with the exception of poi (I’m not the biggest fan of the texture/flavor combo).

Java Jazz - This spot was right across the street from my hotel. So when I popped in to see if they had any vegan options, I was happy to see many, including a dish called “The Ultimate Vegan Wrap!”

Although I didn’t get the wrap, their veggie Taco Salad (no cheese or sour cream) was not only delicious, but huge!

About the Author Courtney Garza is a vegan entrepreneur, foodie, fitness enthusiast, and 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.

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A GREAT FIND IN CANADA’S MOTOR CITY

by Michael Taylor

C

anada’s largest automobile manufacturing center, Windsor is also home to Carrots N’ Dates, a fully vegan and gluten-free restaurant. Like its big sister across the Detroit River, Windsor is a very industrially focused town and home to some very good vegan cooking.

My first time here, I was dining with customers who had very little experience eating vegan meals. They were a quite a bit skeptical that they could enjoy a vegan meal, and glancing over their menus did not calm their fears. The menu included an array of

Located in downtown Windsor, Carrots N’ Dates is a cafe that specializes in gluten-free and 100% plant-based food made with locally sourced and GMO-free ingredients. Founded in December 2012, Carrots N’ Dates began with a very simple vegan approach, with just gluten-free desserts and raw energy bars. Their success has evolved into a variety of ready-cooked meals, salads, and raw desserts.

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CARROTS N’ DATES

smoothies, salads, bowls, and strange-looking sandwiches with ingredients like coconut bacon, sprouted bread, and tzatziki sauce.

All foreign to my customers, but very alluring to me.

Each ordered a smoothie, with the Double Choco being the most popular. As you could guess, this was a sweet chocolate smoothie perfect for newbies. My Green smoothie was tasty and plentiful, and I would recommend that to health-minded vegans. The BBQ burger was a hit with my customers, each disbelieving how good a lentil burger could taste. My Green Power bowl was incredibly rich and tasty and is highly recommended for those trying to eat clean, as there was no salt, oil, or sugar in this entrée. While we did not try any appetizers or soup, the nachos and guac looked amazing and will be on my order next time here. These ample meals filled us up, so no dessert was ordered; however, they had plenty of raw and baked options to splurge on if they could have made room for them.

Also open for breakfast, Carrots N’ Dates offers several pancake and muffin options.

The décor was very fitting for this café located in the basement under a radio station: a very rustic, casual setting with unfinished flooring and ceiling that are actually aesthetically pleasing. You can find the menu on a chalkboard, right next to the kitchen, jammed with everything they have to offer.

Carrots N’ Dates accepts all major credit cards, reservations are not accepted or needed, and plenty of parking is available in the area. They also have a second location in Tecumseh, ON, about 15 minutes west of the original.

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 for eight years and a 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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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 Sedona Health & Nutrition Conference January 17-18, 2019 Sedona, AZ South West Vegan Festival January 19, 2019 Bristol, UK Sedona VegFest 2019 January 19-20, 2019 Sedona, AZ Arizona Vegetarian Food Festival February 2, 2019 Scottsdale, Arizona Vegan Kilimanjaro 2 February 11-20, 2019 Mount Kilimanjaro

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Gainesville VegFest February 16, 2019 Gainesville, FL

Seattle VegFest March 30-31, 2019 Seattle, WA

Central Coast VegFest February 23, 2019 San Luis Obispo, CA

Midwest Vegan Fest April 20, 2019 Glendale, WI

SWFL Veg Fest 2019 February 24, 2019 Bonita Springs, FL

NH VegFest April 20, 2019 Manchester, NH

Northeast Florida Veg Fest March 2, 2019 Jacksonville, FL

Central Florida Earth Day April 20, 2019 Orlando, FL

2nd Annual Pensacola VegFest March 30, 2019 Pensacola, FL

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Michigan VegFest April 28, 2019 Novi, MI

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JOIN THE VEGAN

EVOLUTION ADVERTISE WITH US VegWorld is passionate about capitalizing on the growing trend of vegetarianism and vegan eating and building a loyal community of readers. Our regular features are carefully designed to excite readers about being part of the vegan lifestyle; providethe latest news and information on the newest and best veggie products; help ease them through a transition; provide them with cutting- edge information about how to look and feel incredible; show them how to integrate veganism into their lifestyle; give them mouthwatering recipes to share with friends and family; and inject small doses of compassion to help them stay on track.

Download our MEDIA KIT at: https://www.vegworldmag.com/advertise

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STYLE & BEAUTY

Peace Perfumes

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STYLE & BEAUTY

IT MAKES SCENTS! Here is a little information about the perfect accessory for your valentine’s date — perfume! Imagine having a perfume that takes you back to your childhood home or your days under the sun, or gives you a fresh outlook on life. I was fortunate enough to experience such feelings of nostalgia when I tried The 7 Virtues Peace Blend Box. That was what Barb Stegemann, the owner of The 7 Virtues and author of The 7 Virtues of a Philosopher Queen, envisioned when she developed the first scent, Afghanistan Orange Blossom, nine years ago. To this day, it is still one of her favorite scents. “I swim in it,” she says.

This perfume is on a mission to change the world, and that is exactly what it is doing. If you click on the link to The 7 Virtues, you will find a short trailer titled, “Perfume War, An Unlikely Weapon in The Fight For World Peace.” It is there you will see a glimpse into the journey of how The 7 Virtues came to be and what it is doing for the world.

From helping war-stricken countries, to scent therapy for soldiers with PTSD, all the way to our personal mission of fair treatment toward animals. Barb and The 7 Virtues recently helped get Canada’s Cruelty-Free Cosmetics Bill passed and did not stop there. At the request of PETA, she also helped write in to the California Senate to help with the California Cruelty-Free bill.

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STYLE & BEAUTY

I am excited to see the continued growth of The 7 Virtues, which launched in the U.S. last month at 122 locations in Sephora’s “Clean at Sephora” department. They anticipate rolling out into another 188 stores with their rollerball perfumes in the near future. I cannot wait for that little quick fix of rollerball to be available, as it will for sure be one of my new handbag essentials!

As I spoke with Barb about the parallels between how she began this journey and where it has taken her, we couldn’t help but go off on tangents about all the ripples of The 7 Virtues. We spoke of lives that have changed, the sustainability of the economies, the education and empowerment of women, and the opportunities that lie ahead.

We swapped stories about how fortunate we are to have been dealt a hand in life that guided us to our moral compass and pushed us to be more than observers. And at the end of the conversation, we briefly discussed one of her philosophies, which happens to be my favorite: “the best model is a role model.” I hope this philosophy touches you as it did me, and that we not only enjoy the artistic pleasures of aesthetic beauty, but also give weight to the beauty that can’t be seen, but felt.

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“I SWIM IN IT”

THE 7 VIRTUES’ SEVEN SCENTS 1. Grapefruit Lime – My personal favorite.

This has a soft and airy feeling, borderline flirty.

2. Orange Blossom – This is Barb’s go-to scent.

It reminds me of that quick and pleasant smell you get when someone passes by you and you assume they just took a shower. That is really how fresh it smells.

3. Jasmine Neroli – Calm and relaxing. This scent makes you feel like daydreaming.

4. Vanilla Woods – I want to say this reminds me of the holidays, but I think it’s because it reminds me of close friends and family together.

5. Rose Amber – Somewhere in the middle between you and your lover after hugging.

Barb says that hugging is the best way to blend your perfumes!

6. Patchouli Citrus – This scent definitely feels like one for the boys! I have only been on a train once in my life, but I imagine if a man breezed by me, that is what he would smell like.

7. Vetiver Elemi – This scent. This is the scent I want my man to wear, period.

So, what can we expect to see from The 7 Virtues in the future? Barb says that they are looking to break into the candle industry, too! She will be joining the Clinton Foundation with a goal of sourcing oils in Puerto Rico for the candles. She plans to have all 7 perfumes in her candles as well.

Following The 7 Virtues candles will be a skincare line. Barb’s goal is to take the same philosophy she applied to her perfumes and tie it all together. https://bit.ly/PtUrZ9

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STYLE & BEAUTY

CARRY ME WITH YOU Where better to store your perfume for those everyday touch ups than your handbag? Look no further than JW Pei. JW Pei launched in 2016 and is dedicated to designing with 100% vegan leather.

They not only make beautiful handbags, they are also making a difference. More than 50% of their material is recycled plastic, and they are pledging to make that 100% in the next few years. They also donate 10% of their profits to animal sanctuaries around the world. And there you have it: a beautiful, sustainable, and kind handbag that you can be proud to carry on your arm. https://bit.ly/2O3pmKp

HAIR TO DYE FOR Ever wanted to switch up your hair color with something a little less common? Walk on the wild side with the vegan and cruelty-free, semi-permanent hair color brand, Good Dye Young, created by the lead singer of Paramore, Hayley Williams. You can dye your hair a variety of colors and they wash away with time. She also created Poser Paste, which is a collection of hair makeup that goes on your hair like a paste and washes out. The line is sold at Sephora. https://seph.me/2yfnsRK

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STYLE & BEAUTY

FORGET ME NOT Gentlemen, we know it’s been a long time coming. If you are reading this right now, congratulations; you’re in the right place!

How could we forget about you, the vegan butter to our vegan bread? Here are a few vegan accessory suggestions to spice up your holiday attire.

Belts https://bit.ly/2CvbaZv Wallets https://bit.ly/2pJzEG0 Shoes https://bit.ly/RHDU55

BLENDING IN And if you are looking for a great reason to get close to your significant other, Barb Stegemann’s blending of scents by hugging is the perfect excuse. We recommend trying the following on their own and to mix up: 1. Vetiver Elemi with Patchouli Citrus 2. Patchouli Citrus with Amber Rose 3. Vetiver Elemi with Amber Rose

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SRUTI RAMAN @l.o.v.e_and_b.l.o.s.s.o.m.s VegWorld proudly welcomes Sruti Raman, award-winning PETA fashion guru, as one of our style contributors. Stay tuned!

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PLANTBASED BLOSSOMS

Interview with Sruti Raman

by Tess Chavez I had the privilege of interviewing vegan fashion guru Sruti Raman of @l.o.v.e_ and_b.l.o.s.s.o.m.s and I cannot wait to see the love she will bring to VegWorld Magazine for 2019!

In 2015, Sruti took a trip to Australia and began her vegan-curious journey.

Since vegan cafés and restaurants are so popular there, she started doing her research and, fortunately for us, she decided to walk the walk in heels of compassion! When I asked Sruti what the most positive result of going vegan was for her, she responded, “energy.”

Not just bodily energy, but the energy that is in everything. The kind of energy that allows you to “be the difference.”

And what a difference Sruti is making!

She recently started the Love & Blossoms Foundation in India, where she is able to live out her passion for children, art, and animals. Her foundation allows underprivileged children to take English and art classes every day for free! Additionally, the foundation helps feed the strays that roam the streets. https://bit.ly/2qd82cl

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Q&A Q: What do you think the most common misconception about vegan fashion is?

A: That it is boring. People think that vegan fashion is just a logo t-shirt, but it is so much more!

Q: How did you start incorporating veganism into your closet?

A: Simple. I didn’t have the heart to bear it anymore. I just started buying normal brands that didn’t have animal products.

Q: Do you have any go-to vegan fashion staple pieces?

A: My biker jacket from Zara.

Q: What is one of your favorite vegan fashion companies?

A: Matt & Nat. Q: What is on your fashion wish list?

A: An amazing pair of vegan knee-high boots.

Q: Favorite fashion-splurge?

A: A Stella McCartney handbag. I already have one and it has lasted me three years, but I want more.

Q: Who is your fashion inspiration?

A: Audrey Hepburn! Her style is classic, effortless, and chic! I like to add few more pops of color to my wardrobe, though, because I feel it gives off positive energy.

About the Author Tess Chavez is an animal rights activist, health enthusiast, and environmentalist. Although her love of animals is the driving force for her vegan lifestyle, she is just as passionate about the environment. She aims to combine both worlds by helping others navigate their way through vegan fashion and beauty. She currently resides in Dallas, TX.

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TRUE BEAUTY Revolutionary Skin

by Sharon McRae Since this issue is all about renewal, I decided to tackle the frustrating problem of dry, flaky skin, all too common during the colder months that many of us are currently experiencing. The best way to restore a radiant complexion and smooth skin is by exfoliating regularly. Here are some of my favorite new vegan and safe exfoliating product finds: Lips tend to get very dry and frequently peel during the cooler months, leaving a very uneven surface for color application. I was thrilled to find French Girl Rose Lip Polish which is every bit as luxurious as it sounds! https://tinyurl.com/y9zp4ayo Some of the key ingredients in this nut-, gluten-, soy-, and GMO-free vegan product include organic shea butter and coconut oil to moisturize and soothe, mint and rose geranium organic essential oils to create a mild plumping effect, and organic sugar, which exfoliates without irritation.

The scent is a delicious blend of rose, mint, and chocolate that smells good enough to eat! The directions say to rub a peasized amount into damp lips and massage, then rinse. My lips feel amazing after this treatment! I like to use this before bed and follow up with lip balm, and my lips are perfectly smooth and well-hydrated in the morning. I love using this as a daily treatment, but it works whenever lips need a little TLC.

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After I had my very first facial a few years ago at the beautiful Stanford Inn Spa in Mendocino, CA, I learned all about the power of glycolic acid (the most effective of the alpha hydroxy acid family that’s derived from sugar cane) and how it can slough off dead skin cells that lead to the appearance of a dull skin tone over time. I’ll never forget the glow my face had the day after that facial, and since then, I’ve sought to incorporate glycolic-containing products into my skin care routine.

Recently, I heard from a friend who was raving about the results she was getting with the Mad Hippie skin care line. Mad Hippie, based in Portland, OR, is a company that was built on the notion that natural skin care, without added parabens, synthetic fragrances, and other harmful chemicals, could be just as effective as traditional skin care. The company takes a strong stance against animal cruelty and is dedicated to preserving the environment in any way possible. Of course, the first product I had to try was the Mad Hippie Exfoliating Serum, which has glycolic acid as one of its active ingredients. https://tinyurl.com/y7klnhbo Other active ingredients include lactic acid, apple stem cells, and gigawhite, a blend of six organically grown alpine plants. Together, these ingredients exfoliate; reduce the appearance of wrinkles, discoloration, and age spots; hydrate, smooth, and brighten skin… what more could you ask for in a serum? It’s a slightly thicker serum than most, and I find that about 4-5 drops are more than enough to massage into my face.

The instructions are to leave it on for 10 minutes, then follow with moisturizing cream. It has a pleasant, mild fruity scent that quickly dissipates, and I don’t feel any burning or stinging sensation after applying.

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I have not been disappointed by my next-day skin… that glow I remember from Mendocino is back! I don’t even need to add highlighter when I do my makeup. This product can be used every night or every other night to brighten a winter complexion.

I plan to use it all year long! (Note: Glycolic acid may cause increased sun sensitivity, so be sure to use sunscreen if you’re fortunate enough to be in a warm, sunny location.)

Next, since the skin on elbows, knees, and feet tends to get particularly dry over the winter months, I decided to treat myself to a body scrub. I decided to try Hugo Naturals Grapefruit Himalayan Pink Salt Scrub because I trust this brand; Hugo Naturals is, of course, all vegan and never tested on animals, and it is also free of petrochemicals and phthalates, and is gluten- and soy-free.

I loved the idea of the Grapefruit and Himalayan Pink Salt and figured it would help to wake me up in the morning. And I haven’t been disappointed! I found I did have to mix the product up a bit when I first opened it, as the salt had settled away from the liquid, which includes jojoba and sweet almond oils. A little bit of product goes a long way, and the gentle scrubbing action of the salt feels great on those dry patches. My skin is noticeably smoother and softer the next day, too! The grapefruit scent, although subtle, is very refreshing, and it’s derived from grapefruit peel oil, not an artificial or “natural” scent.

The only thing you must be careful of is that the shower can get a little slippery from the oils after you use this scrub, so take care to make sure most of it goes down the drain before stepping out. If you’re tired of dealing with dry patches like I am, then this one is a keeper! https://tinyurl.com/y929jxos

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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HUGO BOSS IS MAKING VEGAN SHOES FROM PINEAPPLES!

by Noli Vinca

Hugo Boss is a luxury fashion brand most of us have heard of due to their quality lines of clothing for both men and women. Now, they’re making news for something as equally wonderful as it is impressive: Hugo Boss just launched a menswear shoe made from pineapple leaves.

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HUGO BOSS IS MAKING VEGAN SHOES FROM PINEAPPLES!

The shoes are produced with a natural material that comes from pineapple leaf fibers. Called “Piñatex™,” it’s considered to be a natural-leather alternative. Best of all, it’s totally vegan! Completely flexible and breathable as well, the leather-like textile makes a perfect “fit” for shoes.

Piñatex is still extremely new, so not many companies are using it yet in their products. In fact, not many large luxury brands are manufacturing vegan products at all, nor do they associate themselves with the growing movement for practicing ethics and helping the economy remain sustainable. So Hugo Boss’s new pineapple-leaf shoes make the company a real pioneer.

The pineapple leaves used are harvested as a by-product of pineapple farming, so no extra resources are needed to produce them; this in turn provides the farmers with additional income. That puts Hugo Boss in the spotlight again as they continue to improve conditions for their workers (and to cut CO2 emissions, as well).

Thankfully, the company is transparent with their practices and views on their website. There you can learn about their anti–animal testing stance and the facts supporting that their leather alternative comes only from food industry by-products. Their transparency is less than perfect, but it far exceeds that of other popular fashion brands, and they’re clearly moving in the right direction.

Hugo Boss’s Piñatex shoes are sneakers and come in four colors: blue, yellow, brown, and black. Definitely giving off a casual or street-style vibe, they are nonetheless stylish. The shoes are a limited edition and cost $348 a pair, in keeping with the company’s luxury brand. If you’re looking for a high-quality, luxury-styled, and fashionable shoe, I strongly recommend you take a look at these on the Hugo Boss website.

About the Author Noli Vinca is the latest addition to the VegWorld Magazine family and will be heading up our Men’s Style section. He has always been into health and fitness and decided to take his health to the next level by becoming vegan. He has been a cook for 10 years and has continued to expand this with vegan food. He hopes to help pioneer the movement for vegan men not only in food, health, and wellness but to broaden the style and self-care regiment as well. “Being vegan is for my health. Being kind to animals and helping the environment is a result of being vegan. Win-win.” He currently resides in Dallas, TX.

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EATING RAW: FOOD FOR THE SKIN

by Karen Ranzi

E

veryone knows that eating vegetables is great for the body: for losing weight, for gaining weight, for improving energy levels, for all kinds

of healing. It is widely known that the abundance of natural vitamins and minerals found in raw foods provide amazing health benefits. However, did you know that raw food can even have a positive effect on skin?

These days, the beauty trend often follows different dietary lifestyles, and so buzzwords like raw, vegan, and organic are showing up on beauty products, replacing the chemicals that once took over the skincare industry. However, instead of dishing out your money for the many brands and products out there, it’s possible to improve your skin just through eating right!

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While having a balanced diet, containing a variety of vitamins and minerals, is of utmost importance, here are some nutrients that specifically focus on nourishing our skin: • Vitamin A: found in red, orange, and green veggies, like peppers, carrots, and leafy greens; this antioxidant aids in the anti-aging of skin cells and cell repair.

• Vitamin B (and iron): found in foods like walnuts and pistachios; this vitamin helps the circulation of blood, which carries all the lifegiving nutrients to our cells, giving the skin a healthy glow.

• Bromelain: found in pineapple; bromelain is an anti-inflammatory agent and aids in the quick healing and recovery of the skin and the body in general.

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EATING RAW: FOOD FOR THE SKIN

In addition to eating whole, fresh fruits and veggies, and a small amount of seeds and nuts, another great way to add these nutrients into your diet is through juices and smoothies.

• Vitamin C: found in various veggies and citrus fruits; this common vitamin helps with building collagen, which gives our skin softness, strength, and elasticity, as well as helping to replace dead skin cells.

• Copper: found in apples and almond milk; this mineral helps the body produce melanin, which acts as the body’s natural SPF against UV damage. Toxic sunscreens are not recommended, as they can be the cause of skin cancer.

• Vitamin E: found in nuts; this is an antioxidant that fights free radicals and oxidation, which prematurely ages the skin.

• Omega 3s: found in healthy fats, like chia seeds and walnuts, and also found in fruits and vegetables, especially leafy greens; omega 3s are natural moisturizers that keep skin hydrated and soft.

• Zinc: found in seeds and nuts, especially high in pumpkin seeds; this nutrient helps rebuild collagen, which, again, gives a resilient strength to our skin.

By juicing your foods, the fiber is removed, allowing for quick absorption of the highly concentrated vitamins and minerals into the blood stream. However, it is also important to note that while there are a variety of prepared, bottled juices on the market, many of these juices contain added sugar, which leads to increased levels of insulin. Excess insulin then increases inflammation in the body, which breaks down the collagen and elastin in the skin. Of course, this won’t work when we are trying to repair the skin; therefore, it makes so much more sense to eat the healthy fruits and vegetables without anything added, for these are the real skin foods.

Smoothies are also an excellent choice for maintaining your skin. While juicing removes the fiber, creating a liquid health benefit for healing and quick digestion, fiber is the most important benefit of a vegan and raw lifestyle. By eating smoothies, the fiber will clean out your digestive system and help control the blood sugar levels.

In summary, eating raw, living foods full of antioxidants and healthy fats will give you soft, supple, glowing skin.

Happy eating!

Sources: https://tinyurl.com/ybwco3ct https://tinyurl.com/yaeyknsr https://tinyurl.com/yalngmfg http://www.prevention.com

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

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ARE THERE HEALTHIER VEGAN

ALTERNATIVES TO BOTOX?

by Alora Middleton

W

ith veganism on the rise, it’s no surprise that questions about vegan alternatives to Botox are

also arising.

daughter had begun to develop wrinkles and frown lines. The little patches worked wonders and have since been used by people around the world, including many Broadway and Hollywood stars. Frownies help to

For those looking to avoid harmful ingredients

combat wrinkles by restraining the muscles

and animal products, Botox can pose some

that cause frowning, squinting, and other re-

concerns. One of the ingredients in Botox,

petitive facial movements. They are vegan

albumin, is a protein from human blood that

friendly and free from parabens, phthalates,

can also be derived from eggs. Then, besides

and fragrance.

the fact that the main ingredient of Botox is a toxin, there are side effects to consider. After

https://www.frownies.com

receiving Botox, some patients report mus-

V-Tox is a cream created by a celebrity facial-

cle weakness, bruising, swelling, headaches,

ist after being asked about a safer alternative

nausea, and/or bleeding, while others have

to Botox. Unable to think of one, she created

experienced allergic reactions and even facial

one. V-Tox mimics the effects of Botox by

paralysis. The occurrence of side effects, or

blocking the signals that make muscles con-

lack thereof, will vary from person to person.

tract and create frown lines. The main in-

https://tinyurl.com/ycg5gadb

gredient is botanical algae that help to relax the skin. Other ingredients help to soothe,

Fortunately, there are some great options

heal, and diminish dry skin and wrinkles.

available for those who are looking for health-

V-Tox restores collagen and elastin, creating

ier, vegan alternatives.

smoother and firmer skin. It is vegan friendly, pregnancy safe, and paraben free.

Frownies are patches worn on the face that help to eliminate fine lines and wrinkles.

https://tinyurl.com/ycftnp3g

They may seem like a simplistic solution,

Acupuncture has been reported to be a saf-

but Frownies have been around and work-

er natural alternative to Botox. The series

ing since 1889! Frownies were created by

of extra-fine needles inserted into acu-

Margaret Kroesen after she noticed her

puncture points on the face create tiny

ARE COSMETIC TREATMENTS SUITABLE FOR VEGANS?

painless wounds, called positive microtraumas, in the skin. The body senses these and begins a process of repair. Simultaneously, the needle stimulation increases blood flow, causing oxygen and nutrients to be sent to the skin cells, and increases the production of collagen.

Acupuncture can also help to detoxify the body, getting rid of toxins that can cause wrinkles and redness. All of this helps to smooth the skin, minimize fine lines, improve elasticity, and promote all-around healthier skin. https://tinyurl.com/ya4mg8q5 With the variety of Botox alternatives available today, it’s easy to find one that’s healthier for your body, the animals, and the planet.

About the Author Alora Middleton lives in Southern California with her partner and an imaginary corgi she can’t have while living in an apartment. She’s been vegetarian since the age of 7 and vegan for 4 years. She’s passionate about the arts, vintage fashion, travel, striving to live a more natural and holistic lifestyle, and eating nachos with extra guac.

Habitually Evolving HOW BLOGGER LEO BABAUTA KEEPS GROWING ONE HABIT AT A TIME

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or many, Leo Babauta is best known for his creation of the acclaimed website, ZenHabits.net, a Top 25 blog with over 200,000 readers according to Time Magazine. Others may best know him from his appearance in the 2015 award-winning documentary, Minimalism: A Documentary about the Important Things. But for the uninitiated, Leo Babauta is a minimalist blogger, a best-selling author, a husband, a father to six children, a former smoker, a runner, a meditator, debt-free and (as the central theme of VegWorld suggests) a vegan. But most importantly, Leo is a mindful, compassionate human being who’s made it his life’s mission to help others through their struggles by teaching – among other things – self-compassion, mindfulness, and simplicity.

Recently, I had the honor of speaking to Leo on a wide range of topics, including his life before Zen Habits, minimalism, veganism, mindfulness, what he’s doing now, and what keeps him motivated to help others make meaningful changes in their own lives.

Then to Zen (Habits) Leo Babauta was born in Portland, Oregon, but his story begins in earnest on the tiny Pacific island of Guam. Leo spent most of his childhood and, until about a decade ago, his entire adult life on Guam. It was there he became the editor for his local newspaper, a freelance writer, and eventually a speech writer for the governor of Guam. Guam is where he met his wife Eva and where he became a father to six children. Guam is also where Leo developed a myriad of bad habits.

By his early thirties, Leo was overweight, disorganized, deeply in debt, and discontented with much of his life. He worked too much – sacrificing valuable time with his family – and despite the long work days, the Babauta family was still living paycheck to paycheck, struggling to make ends meet.

Like so many of us, Leo attempted to change several of his habits time and time again, but nothing ever took hold. He had tried to quit smoking, give

VegWorld Magazine

Leo and Eva have been together over fifteen years. Photo by Josh Wall

up junk food, exercise more, make time for writing, and stop procrastinating, but every attempt would eventually fizzle out. Leo wasn’t doing meaningful work, but he needed to provide for his large family.

The debt was piling up, but you can’t live without stuff, right? Leo was stuck in neutral and felt that he was simply unable to change.

The seeds of change were planted in late 2005. After several failed attempts to quit smoking, Leo made a vow to his wife and daughter that this attempt was going to be different – it was going to stick. So, Leo

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researched the mechanics of habit change – what worked, what didn’t. All this led him to realize just how powerful our entrenched habits are. He poured everything into his effort to quit smoking. He found accountability and a community of support in online forums and became more mindful of his triggers.

He started running in order to cope with the urges and stress.

“I had accountability online. I joined a quit smoking support group and promised not to smoke a single cigarette until I posted online. Having support and accountability was really, really big.”

Armed with this new strategy, Leo was able to finally give up smoking once and for all. This success served as a template on which Leo could build further habit changes. It also allowed Leo to establish something very important...TRUST – trust that the process would work and most importantly, trust in himself. Eventually, in early 2007, Leo started the blog, ZenHabits.net, to share his journey, and an entirely new adventure began.

“Oh, this is called Minimalism” ZenHabits.net has become one of the leading blogs about minimalism, but Leo didn’t start with the intention of becoming a minimalist. Rather, he started with a very basic idea – simplification. Leo’s life felt disorganized and cluttered, and the easiest way to organize both his home and his life was simply to have less stuff in both.

“Originally, I wasn’t a minimalist. I was just trying to declutter a little bit, and minimalism was really just an inquiry along the same path. I explored the question: What’s the least amount we need to be content, be healthy, work, and live our lives?”

So, Leo cleaned out his closet, filed or disposed of large stacks of paperwork, and decluttered his garage.

He realized that neither the large amounts of debt nor the things purchased with that debt were making him happy, so he eliminated both. His children didn’t play with the mass of toys in their rooms, but the toys could bring other children joy (don’t worry, he made a game out of it... they had fun). The long work hours weren’t resulting in paid bills or making meaningful contributions to other people; so in 2008, Leo quit his job and eventually tripled his income while doing something that made a positive impact on others’ lives.

As he pruned more and more things from his life, Leo realized the joy of less vs. more, simple instead of complex, and laser focus as opposed to multitasking.

Leo learned that this preference for simplicity and intentionality in every aspect of life, from possessions to personal relationships, is called minimalism.

Compassion Comes Calling

The lessons Leo learned while quitting smoking served him well in efforts to change other habits later.

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In 2006, Leo was 70 pounds overweight and unhealthy; his diet was full of meat, cheese, fried foods, sweets, fast food, pizza, and chips. He’d tried a number of diets to lose weight and get healthy, but none felt quite right to him. So, Leo made the decision to go back to a diet he’d eaten for a six-month time span a few years earlier – vegetarianism.

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Leo enjoyed exploring vegetarianism; he incorporated tons of vegetables and experimented with a wide range of cuisines. As Leo’s diet continued to evolve, he became increasingly aware of where his food came from. Even though he was decreasing the animal suffering he contributed to the world, he realized there was still much more he could be doing. Milk, eggs, cheese, and butter all involved animal suffering and eventually led to animal slaughter.

jog, but little by little, he rebuilt his running habit.

Soon, he was running a half mile, then his first 5K. A year later, Leo ran his first marathon. While training

“Veganism was an ethical choice – animal rights.

I started reading more about it; you can’t help but read about it. The documentaries were really influential, too.”

The cruel ways in which animals are treated for consumer goods also began to weigh on Leo; he felt his compassion for animals should stretch beyond his diet. He found it difficult to support a system that treated animals in such an awful manner. Veganism’s ethos – not causing pain or suffering to any sentient being – deeply aligns with Leo’s Buddhist spiritual practice.

Dealing with several fits and starts, Leo slowly transitioned to a total vegan diet and lifestyle over the next few years. A visit from a couple of passionate vegan friends further inspired Leo and his wife, Eva, by showing how a vegan diet can be both tasty and easy. Later on a trip to New York City, Leo and Eva spent the entire time in the Big Apple (apple...vegan... get it?) eating a strictly vegan diet, with ease. Leo believes that going fully vegan is easier than most people think because there is so much incredible vegan food that animal products won’t be missed.

Leo went vegan in October 2012 and has no plans to return to his previous diet and lifestyle. In the end, it was a simple decision to support compassion over suffering.

Running Beats Smoking Once a relatively successful runner (the second best high school runner on Guam), Leo returned to running to combat the stress once pacified by his smoking habit. Starting out, Leo struggled with a 10-minute

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Leo and his son, Seth. Photo by Eartha Goodwin

for the marathon, Leo wrote a bi-weekly newspaper column about his training. This technique of holding himself accountable through others was something he found successful in other habit changes, but this time the entire island of Guam was rooting for their “Marathon Man.” That’s accountability!

Since then, Leo has gone on to run many other marathons, including a 50-mile ultramarathon in December 2013, and several other strength and endurance challenges. He’s also developed a regular yoga practice and recently began strength training.

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Veganism was an ethical choice – animal rights. I started reading more about it; you can’t help but read about it.

- Leo Babauta

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HABITUALLY EVOLVING

Just Breathe and Watch

Leo’s Meditation Book

Increasingly, Leo’s blog has focused on mindfulness and meditation as central themes. Originally, Leo began meditating as a stress relief technique during his bid to quit smoking. Staying mindful of his urges was key. Urges would arise and fade away. In the end, Leo was fine; they were just urges. He observed the rationalizations and negative thoughts racing through his consciousness. He breathed in. He breathed out. Thoughts materialized and thoughts evaporated. It was this exploration that would lead Leo to what he feels is the most important habit he’s developed over the last ten years – meditation.

recommendations • Zen Mind, Beginner’s Mind: Informal Talks on Zen Meditation and Practice

by Shunryu Suzuki • When Things Fall Apart: Heart Advice for Difficult Times

by Pema Chodron • What Is Zen?: Plain Talk for a Beginner’s Mind

by Norman Fischer, Susan Moon

“We make up these stories in our minds that hurt us as meditators. What if there was no way to do it wrong? What if that story is completely false? What if it’s all perfect?”

• The Sacred Path: The Way of the Spiritual Warrior

by Stephen J. Johnson

Meditation allows Leo to simply observe his own mind instead of being ruled by it. He can decide which thoughts to act on. Meditation has provided greater self-compassion and an appreciation for all parts of life. Now, Leo brings his meditation practice to all aspects of his daily life. Everything is meditation practice.

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• Mindfulness in Plain English

by Bhante Henepola Gunaratana

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Photo by Josh Wall

HABITUALLY EVOLVING

Now and Zen Currently, Leo is developing his Fearless Training Program online course. Leo sees this as his most meaningful work and his deepest mission. The aim of this course is to transform habitual patterns surrounding uncertainty, stress, busyness, and distractions from fear to joy. Leo’s program helps users pursue their mission by developing greater focus, peace, and passion.

“We’re not trying to get rid of fear. It’s going to come up. Instead, we open ourselves up to being in the middle of fear – to be present. Fearlessness is courageousness.”

Finally, I asked Leo if the younger version of himself would have thought any of this was possible, and I got a quick, “No way!” in return.

Leo has become a different, better person over the last 14 years. He believes we’re all slightly different people every day – every conversation, experience, and commitment alters you. Everything you read, learn about your inner self, and learn about the world changes you. Becoming vegan changed Leo. Change is going to happen; some, like Leo, are intentionally changing instead of allowing their lives and the world to unintentionally change them.

“What can you explore today? What can you be curious about? What is something you can try that you didn’t think you could do? Break out of your self-made prison and be freer than you ever were before. I think that is the most important thing you can do for yourself.”

Pema Chodron’s seminal book, When Things Fall Apart, was very influential to Leo as he explored meditation more deeply.

Leo’s two most important habit change tips • Meditation – it gives you the ability to see “you,” the ability to recognize your triggers, and allows you to be present with urges, thoughts, and fears.

• Creating the right environment – this will hold you to your intention as you move through the uncertainty of everyday living, i.e., accountability.

Read more about Leo • https://www.zenhabits.net • http://leobabauta.com

About the Author Clay Garrett is a husband, father, marketer, graphic designer, and vegan from Texas. After a lifetime on the standard American diet, Clay dealt with gallbladder, sinus, and gastrointestinal issues. In his early thirties, Clay transitioned to a vegan diet, curing his health ailments and his cognitive dissonance. Listen to his story on the Plant Yourself Podcast, https://tinyurl.com/yc55hrur.

Now, Clay spends his time working on projects more aligned with his values.

Portfolio: https://claygarrett.myportfolio.com

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FOR THE SKINNY ON KETO & PLANT-BASED DIETS,

ASK KIM WILLIAMS, M.D.

by Cathy Katin-Grazzini

D

r. Kim Williams is one busy man. Past President of the American College of Cardiology, he is Professor of Heart Research, Chief of Cardiology at Rush Medical College, and just took up the mantle as Editor-in-Chief of a new academic journal, uniquely devoted to disease prevention and reversal.

When he’s not in Chicago, he is trotting the globe, addressing medical conferences. I caught up with Dr. Williams who was kind enough to share his thoughts on current dietary trends as he was rushed to the airport for his next assignment.

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FOR THE SKINNY ON KETO & PLANT-BASED DIETS, ASK KIM WILLIAMS, M.D.

Tell us about your new International Journal of Disease Reversal and Prevention¹. What’s it’s mission?

A good characterization of healthcare is a picture of a doctor mopping up the floor while the sink is overflowing. This is what medicine has been about for so long. We’ve got some really darn good mops, particularly in cardiology with our defibrillators, diagnostic techniques, nuclear CT-echo scans, bypass surgery, and the like. We have made so many wonderful developments during my career as a cardiologist for almost 40 years, but how much have we done to turn off the faucet, that is, on prevention?

It’s time to focus not just on managing disease but reversing it when possible and preventing it in the first place. If you optimize the lifestyle of every American, we’d only need about 1/10th the number of cardiologists that we have. They’d serve people with electrical system abnormalities and structural issues like degenerative valve diseases. That’s where we should be developing our new techniques — not dealing with coronary heart disease which is totally preventable and a lifestyle choice. People often think they have a pretty healthy diet until you ask them to recount what

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they actually eat. Then they realize how much damaging high-fat, high-sodium, cholesterol-rich foods they actually consume. We’re not setting out to be a nutrition-only journal, but (no pun intended) it’s the lowest-hanging fruit.

We’re talking about decreasing hypertension, diabetes, obesity, peripheral artery disease, coronary heart disease, stroke, erectile dysfunction, sudden cardiac death, myocardial infarction with heart failure. As a list, they just seem like disorders. But we’re talking about people’s brains, their lives, the enjoyment that they get out of life. This is what we’re really talking about, reversing diseases that impair or curtail life.

Do you think having an international, peer-reviewed journal focused on prevention and disease reversal will instigate more research, attract more funds for studies, and ultimately change how physicians practice medicine?

We have a lot of plant-based nutrition beliefs, based on very large observational data sets that are very supportive, but large randomized, long-term, hard endpoint studies are few and far between. We hope to be

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DOCTORS WERE ACTUALLY PUSHING CIGARETTES IN THE ‘50S, SAYING HOW IT DOESN’T HURT YOUR HEALTH AND WHICH BRAND THEY LIKED THE MOST.

an outlet for research but also to stimulate ideas, and let people know that prevention does exist, reversal does exist, that they should be thinking about ways to contribute to the literature, and that we have a journal for them. If we do this well, more grant-funding agencies will see their way clear to help, and that will encourage folks to design and execute research projects.

January is the time for health resolutions, and people seek ways to improve their fitness and lose weight. One popular approach is the ketogenic diet. Can you explain what ketosis is and what it does in the body?

Like the classic disease state of diabetic ketoacidosis, when you consume mostly fats, some protein, with very few carbohydrates, you can’t metabolize sugars because you don’t produce enough insulin, so you start breaking down other elements like fat and protein. When you metabolize fat and protein, you develop acetone-like substances called ketones.

People may feel terrible during ketosis but if you persist, you get used to that feeling. You may feel a little nauseated, suppressing your appetite, you consume fewer calories, you lose weight. These carnivorous diets that avoid carbohydrates in preference of animal protein and animal fat end up in trouble, though, because they increase mortality.

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At an interview I gave back in June I was famously quoted, saying, “No one should do a ketogenic diet.”

Well, when that little meme went public, some people applauded, others argued, some called me a shill for the sugar industry. They clearly had not heard me lecture: I talk way more about sugar and sugar addiction than I do about ketogenic diets!

About two months later, there was a huge analysis in The Lancet Public Health2 that looked specifically at low-carbohydrate diets with data from a primary scientific article and an additional meta-analysis of the existing literature. They concluded a high-animal fat, low-carb keto diet increased mortality by about 18%.

Now, what’s interesting is that they also looked at high-carbohydrate diets and found when high carbohydrates were refined (pastries, candies, sugar), they were extremely, damaging too.

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FOR THE SKINNY ON KETO & PLANT-BASED DIETS, ASK KIM WILLIAMS, M.D.

It’s hard to imagine there being a plant product more dangerous to the heart and cardiovascular system than animal products, but there is: sugar. Any rapidly absorbable carbohydrate with minimal fiber will cause an insulin response and accelerate plaque. At the end of the Lancet article they also addressed data on a plantbased approach to the ketogenic diet, a low-carb diet done with things like peanut butter and vegetable protein. Here they found an 18% decrease in mortality.

Ketosis does suppress your appetite, but consuming animals is deadly for many. When you eat animal protein and fat, you get a lot of things that you do not want in your body, like animal-based heme iron, trimethylamine n-oxide, caused by gut bacteria and common to people who eat animals, cholesterol, saturated fat, IGF-1 — all compounds that have been identified as very harmful for the human body and particularly to the cardiovascular system. With a plant-based ketogenic diet, you benefit from not overeating and you avoid ingesting those other terrible things.

So what dietary approach do you practice?

I practice eating nothing that contains animals at all.

I do on occasion eat small amounts of sugar. For a

while I gave it up completely until I realized that that whole idea of insulin driving nutrients into your system that makes most people fat was actually helping me not lose too much weight! When you are vegan, single, working 18 hours/day, and losing weight, you’ve got to do something! A whole-food, plant-based diet is great for weight loss, even if it’s not the goal.

Why do you think the public is so susceptible to the low-carb message? As soon as one meaty highfat or high-protein fad is discredited, another is waiting in the wings. We’ve had Atkins, then paleo, now keto, and I’ve caught wind of a carnivore diet, comprised almost entirely of meat. What can we do to reach people’s hearts as well as their minds so that we’re not always reactively fighting back the next wave of unhealthy dietary choices?

We’re conditioned by our culture, personal habits, family, churches. To attack this problem, we have to start with marketing. Eating high-fat animal products that are high in cholesterol is very comparable to cigarettes, yet there are no regulations on it. Hopefully the journal can help us get enough science out there for people to recognize the epidemiology of food, and say we’re not going to allow marketing of highfat, high-calorie foods with very little nutritional value, particularly to children, just because they taste good and look good.

Didn’t it take around 7000 studies and over 25 years before the Surgeon General came out in the 1960s with his report on the risks of tobacco? Either we need a plant-based Surgeon General or a heck of a lot more studies!

Yeah, that’s the analogy that I make at the end of each one of my lectures, that doctors were actually pushing cigarettes in the ‘50s, saying how it doesn’t hurt your health and which brand they liked the most. All of that was erroneous and tragic and it really needs to not be repeated.

While at the University of Chicago, Williams was the tennis team captain and competed in the Division II NCAA Championships.

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For years the leading cause of death of physicians in the United States has been heart disease. It’s not like physicians and nutritionists, who are supposed to be charged with health, understand what to do to make a patient, their family, or themselves healthy. There’s

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FOR YEARS THE LEADING CAUSE OF DEATH OF PHYSICIANS IN THE UNITED STATES HAS BEEN HEART DISEASE. IT’S NOT LIKE PHYSICIANS AND NUTRITIONISTS, WHO ARE SUPPOSED TO BE CHARGED WITH HEALTH, UNDERSTAND WHAT TO DO TO MAKE A PATIENT, THEIR FAMILY, OR THEMSELVES HEALTHY.

a lot of education that needs to be done and hopefully our journal will help with that too.

Kim Allan Williams, MD, MACC, FAHA, MASNC, FESC

And on that note, Dr. Williams was off and running, boarding that flight to his next speaking engagement. If there’s one thing a plant-based diet has given him, it’s stamina!

1. For more about The International Journal for Disease Prevention and Reversal see https://ijdrp.org/ 2. https://www.thelancet.com/journals/lanpub/ article/PIIS2468-2667(18)30135-X/fulltext

Dr. Williams is Chief of the Division of Cardiology at Rush University and specializes in cardiology, prevention, and cardiac imaging. He has served on numerous national committees and boards including serving as the President of the American College of Cardiology, President of the American Society of Nuclear Cardiology, and Chairman of the Board of Directors of the Association of Black Cardiologists. He is also the founder of the Urban Cardiology Initiative in Detroit, Michigan, to reduce ethnic heart care disparities, and continues community-based efforts in Chicago at Rush. A native of Chicago’s South Side, Dr. Williams has over 30 years of experience as an educator, researcher, and physician.

About the Author Cathy Katin-Grazzini is Food Editor and a contributing writer at VegWorld Magazine and owner of Cathy’s Kitchen Prescription LLC. 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 an M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, Connecticut. She loves to run, hike, and adventure travel atop their trusty Ducati. See what Cathy’s up to at https://www.cathyskitchenprescription.com.

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BECOMING A WORKOUT WARRIOR

by Lori Donica Barber, MA

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BECOMING A WORKOUT WARRIOR

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oday, I’m writing about the power of exercise. Many people I know despise the very word “exercise.” It conjures all sorts of images like pain, the gym scene, pain, hours and hours of pounding your body, deprivation, and did I mention pain? Those notions about exercise are so last season, and today I’m here to deliver the best news.

Exercise can actually be…wait for it…ENJOYABLE!

throw away the tired notion that working out has to

We all know moving the body exemplifies a great way to stay healthy. But let me list just a few of the benefits (as described by the Mayo Clinic) of exercise: 1. It helps keep you at an ideal weight. 2. It helps combat disease. 3. It improves your mood.

4. It boosts your energy. 5. It improves your sex life.

keep those dates with yourself. No.Matter.What!

be an arduous process. If you haven’t been moving your body much, start out with a simple goal such as: I’m going to walk twenty minutes, three times a week. Get your daytimer out and schedule in when you are going to walk. Make an iron-clad deal with yourself that you will not miss your workout dates.

Treat them like important business meetings and Also, finding a friend to walk with you makes it easier to keep your exercise appointments, because you know someone else is counting on you!

If we know that exercise provides multiple benefits, then why, oh why, do so many people find it soooo hard to do everyday? I think the answer lies partially in perception.

William Blake once wrote: “If the doors of perception were cleansed, man would see everything as it is... infinite,” meaning that your perception colors (and in the case of exercise, limits) everything you do. Part of this negative perception of exercise comes from the industry itself, which works very hard to convince people that they need special powders, potions, lotions, equipment, shoes, and pills in order to get in shape.

The fact of the matter is you don’t need anything special, except a little motivation, to start your journey towards fitness.

First, I suggest forming a picture in your mind’s eye (a perception) of how you see yourself in six months to a year of intense working out. I’m not talking about getting a picture of some skeletal model in your mind. I’m talking about you: Fit. Buff. Awesome! Skinny is also so last season. Don’t aim to be skinny; aim to be healthy! Second,

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After you’ve met your walking goal for several months, begin upping your time. Add in another day of walking, or lengthen your walking time 30 minutes. Keep adding on time until you are walking 45 minutes per day, 5-6 days per week. Then, begin exploring other options for working out. You might decide that you want to throw in some running while you’re out walking. If not, no worries. Not everyone is destined to be a marathon (or even 5K) runner.

Try looking at your local library for workout videos, such as yoga, weights, or Pilates. Take in an exercise class at a YMCA or yoga studio. In my small town, we have a yoga co-op, several gyms, a YMCA, and a few ballet studios that offer great deals on different types of classes. I, personally, never go to classes or gyms, as they don’t really appeal to me, but you may find them to your liking. Your goal should be to work out an hour a day, everyday. You can have one “rest” day, but try to at least get in a walk or put on some music and dance!

I have a motto about working out: I exercise one hour every day unless it’s Christmas or I’m ill. No

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Excuses. Once you make exercise a habit, I promise that it will become so important to you that you will miss it on the occasional day that you can’t fit it into your schedule. I sometimes have to drag myself out of bed at 4:30 a.m. to exercise, because I know the day is so full, I won’t get it in otherwise. Nevertheless, it’s totally worth it! I always feel fierce when the blood starts pumping and it’s only 4:45 in the morning! Just make a goal and start. Before you know it, you will feel stronger, see muscle form, and perceive yourself as a workout warrior!

Warning: Be sure you are eating enough high-quality calories of complex carbohydrates so you have the fuel you need to make it through your workouts. If you’re not eating enough, you won’t have the motivation you need to exercise.

Please check out one of my favorites, the Workout Warrior Pasta Bowl, in the back recipe section of this VegWorld issue. It’s gluten free, plant based, and full of veggies and complex carbs!

Keep Shining. Peace Out!

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Running For His Life MEET PLANT-BASED ENDURANCE ATHLETE

JOSH LAJAUNIE

by Char Nolan

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alk about a salt-of-the-earth type person and someone who’s making an incredible difference in the life of many... meet Josh LaJaunie, 40, of suburban New Orleans.

Josh started out as a hefty guy with a fondness for the Standard American Diet, and today, just five short years after embracing a whole-foods, plantbased diet, Josh is a well-respected, plant-based

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advocate, an endurance athlete and an all-around nice guy. His life today is a huge “180” because a little over five years ago, Josh tipped the scales at 420 pounds!

This year, Josh has become a media sensation with appearances on Good Morning, America with fellow Louisianan, Robin Roberts; The Today

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RUNNING FOR HIS LIFE

Show with Megyn Kelly, and countless podcasts and periodicals. Talk to Josh for five minutes, and you are hooked by his sincere devotion to the benefits of a whole-foods, plant-based diet, which actually began for him on a birthday in 2013, with his wife, BJ. Josh is a catalyst in the truest sense, and he represents many who have struggled with food and weight. He’s made the change and has a caravan of followers who are on the same road to a healthier lifestyle along with him.

He started a Facebook group of like-minded men called “The Missing Chins.” Aside from developing a template for training and getting physical, Josh and his guys have become serious athletes and plant-based devotees. Their words and actions are

changing the way people eat and embrace the importance of getting off the sofa!

In a telephone interview with Josh, I was often moved by his sense of commitment to helping others. His clarity in reversing lifestyle-related diseases is also evidenced by his deep love for his grandfather, Allan Parks, who was affectionately called “Bam-Bam.” Josh worked with his grandfather, who eventually lost more than 200 pounds.

Once tethered to a scooter and oxygen, Mr. Parks was able to enjoy many of the activities that were once part of his special bond with Josh.

Here are the questions that were posed to Josh, and his answers are warm and heartfelt, truly a reflection of this wonderful guy.

Speak to our readers about your journey.

What/Who was your original inspiration?

Take us back to your “then.”

“Well, I was 120 pounds overweight still, but I was losing weight again in my life, and it was my 3rd or 4th try where I had lost 100 pounds. The weight loss had stalled, but I was trying to fix that by just exercising more, namely running. I didn’t see a need to really address my food because, in my mind, I was of the opinion that since I’d lost 100 pounds doing it the way I was doing it, I obviously knew what it took. Right?

Anyway, as I tried to get more consistent at running, I picked up a book called Born to Run (McDougall, Christopher, Knopf Doubleday), and I read about Scott Jurek. I was blown away by his strength as a runner! But even more, I was intrigued by the things he said about diet and the

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RUNNING FOR HIS LIFE

things intimated in the book about diet: not only are humans prolific bipeds, but they’re basically herbivorous.

All told, I’ve lost a total of 220 pounds by living a whole-foods, plant-based lifestyle.

After wrestling with this, as a meat-loving country boy, and drilling down further to find others who ate this way — Rich Roll, Brendan Brazier, etc. — I cracked and decided to give “No Meat” a try for 30 days.

I have never looked back.”

With the knowledge you’ve acquired throughout your p-b journey, what are three things you’d tell your former self with what you know now?

Motivation is temporary, and not meant to fuel a life; it’s way too rich of a fuel.

1. I love you.

2. It’s ok to break the cycle. It’s not a very good one, anyway.

3. “Impossible” is never an option.

What’s your go-to dish for a quick, easy, and delicious meal (excluding your sweet potatoes and mustard)?

“My go-to for a quick meal is leftover beans.

There’s always plenty at our house. We keep beans on deck all the time. But there’s something magically easy about throwing a tater in the microwave and dousing it with Sriracha sauce.

I also keep my pantry on point so that I can eat well, and if needed, on the run.

Dr. Saray Stancic interviewing with Dr. Caldwell Esselstyn Jr.

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My favorite fast food is an apple.

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When you’re in the kitchen, what’s your favorite small appliance for cooking bountiful, plant-based meals?

“Um, the Instapot.”

On a plant-based journey, what is more important, motivation or persistence, and why?

Persistence, commitment, an understanding of the facts surrounding chronic illness and food...motivation is temporary and not meant to fuel a life. It’s way too rich of a fuel.

It’s like rocket fuel, but life requires a diesel engine Athletes Rich Roll, Brendan Brazier, and Scott Jurek served as inspiration for Josh on his journey to health. that can run a million miles.

A splash from time to time is nice, but it cannot fuel your every waking moment.

Josh and his wife, BJ, are the “first couple” of plantbased eating. BJ, a registered nurse, is currently enrolled in the Rouxbe professional plant-based chef program. Josh adds, “BJ loves Rouxbe. I am so proud of her for embracing the cooking thing. She’s even teaching her mom how to make a few things.”

In honor of Josh’s fondness for the bowl concept of eating, we’ve created a kale-based bowl, inspired by the flavors of Louisiana. We’re calling it Josh’s NOLA Bowl.

Aside from working (he’s self-employed, managing local businesses), training for marathons, and public

speaking, Josh is also busy as the chief brand officer for WellStart Health (https://www.wellstarthealth.com), an intensive lifestyle-change program. It’s kind of like an online immersion program based on mindfulness, movement, optimal diet, resilience, and social support.

Catch up with Josh on Instagram, @joshlajaunie; pick up Josh’s recently published book, Sick to Fit: Three simple techniques that got me from 420 pounds to the cover of Runner’s World, Good Morning America, and the Today Show, at http://a.co/d/jhTzp91 And, be like Josh. Eat simply and live in appreciation.

About the Author Char Nolan graduated from Temple University with a degree in public health. She is a certified plant-based chef (Rouxbe trained) and a certified food literacy coach (The Cookbook Project). She has also earned a certificate in plant-based nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies.

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MOVEMENT

MOTIVATION

EVERYTHING YOU NEED TO GET BACK IN THE GAME

by Shoshana Chaim

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MOVEMENT MOTIVATION

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inter (at least in the colder climates) is the time of year people seem to lose their motivation to exercise. The days get shorter, the air is colder, and the traffic is heavier. Not to mention our “preparing for hibernation” cravings start to kick in. The thoughts soup, a fireplace, and video games are extremely distracting.

As a mother, entrepreneur, and Canadian citizen, I know this all too well. And as a health coach, I see it all the time. But the good news is, you can get your motivation to move, exercise, train, or whatever you choose to call it.

dress it. If everything is in the clear, at least you know you can move forward with a clean bill of health.

So, let’s say you’ve lost your motivation to go to the gym. That’s possible, because according to the Physical Activity Council 2017 Participation Report, 30% of US residents are inactive.

But maybe it’s not as complicated as that. Maybe you just need something more. Some people used to love lifting weights and running on a treadmill and being in their own head in the gym. But given that our society has turned communication into cyber communications, maybe you just need a sense of belonging and face-to-face communication.

Perhaps a more social workout is what you need right now. There are many free walking and running groups. There are also specialized fitness classes or small-group training classes.

What should you do now? Do you use this time to binge on Netflix and grow Oreo trees in your couch from all the crumbs you are leaving behind?

Do you do something positive during this season?

Hopefully, you’ve chosen the latter. Do not worry, you will find a shimmery glimpse of hope that will benefit you long term.

For many people, schedule is an issue. They are up early, in bed late, and have a lot going on in their lives like work, family, and a house to care for. That’s when you need to get creative. Figure out if you can walk on your breaks, head to the gym on your lunch hour, skip TV, or watch it while running on a treadmill at the gym. We all have the same amount of time in the day, and if you have time for TV, social media, or other hobbies, you can find time to exercise a few times a week, too.

First, let’s really look at the situation, as any good doctor should when you tell them about a problem you are having. No use in putting a Band-Aid on a situation without looking at the root cause. There can be many reasons why you are not motivated.

Are you tired? Are you sleeping well? Are you eating enough? Are you getting in all the nutrients you need? Are you under a lot of stress? Has your work or life routine been off? Figuring out what is keeping you from pumping iron may help you figure out what your next steps are.

Talking about iron, maybe you are deficient in a certain nutrient or have an underlying health issue. A visit to the doctor’s office for some bloodwork is a good idea. If there is something wrong, you can ad-

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Challenge yourself this year. Take a yoga, dance, or spin class.

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More importantly, get in touch with your why.

Sometimes we have trouble showing up for ourselves and do better for others.

want is to fight with someone you have hired about

That’s where you could consider getting an accountability partner. Get together with a friend to work out or at least call each other after each workout. You can even make a commitment to buy a new vegan bag when three months of workouts are complete. Superficial, maybe... but whatever gets your juices flowing. It may also be time for a personal trainer. There are so many out there. I encourage you to find a plant-based trainer or one that supports a vegan lifestyle. The last thing you

Sometimes we just get bored or are ready to move

where you get your protein. on. Perhaps you need to change this workout to some other hobby like rock climbing, obstacle course challenges, or just take a few fitness classes.

More importantly, get in touch with your why. Why is exercise important? Why will it impact your life, and what will happen without it? Where will you be if you don’t make it happen, and where will you be when you do? Picture it, write it down, paint it.

About the Author Shoshana Chaim is the co-host of The Plant Trainers Podcast and a Family Health and Wellness Coach working to alleviate the stress in life caused by diet, unhealthy lifestyle, and chronic illness. As a magazine writer, TV guest, and an international speaker, Shoshana inspires others with her personal and family health journeys as well as practical ways to improve quality of life through nutrition and fitness. She is the author of her Yummy Foods Activity Book For Kids that can be found at https://www.planttrainers.com/yummyfoods.

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Pre scr ipt ion s f or Hea lth w it h

Dr. Lin da Ca r ne y CAN A PLANT-BASED DIET BE USED TO DETOX? 84

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CAN A PLANT-BASED DIET BE USED TO DETOX?

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he New Year brings with it an opportunity to think about ways in which to improve our lives. Eating healthier and losing those unwanted pounds is the most common New Year’s resolution. In an attempt to start fresh and “cleanse” the body, many turn to different methods of “detoxing.” Each method promises successful weight loss and excellent health. But are these “detoxing” claims really true?

Detoxing methods typically include juicing (https://tinyurl.com/ybtd2x8s) fresh fruits and vegetables and/or using herbal pills, powders, or laxatives to cleanse our cells, liver, bowel (https://tinyurl.com/ycj49mn2), or gallbladder.

These “miracle” cleansers and detox diets aren’t supported by doctors like me that utilize plantbased nutrition as medicine. Frankly, these “miracle cleansers” don’t work or support optimal health.

Without a doubt, many of the concoctions that claim to magically pull toxins from the body can be harmful. One such detox method involves drinking a laxative solution that supposedly cleans out years of hardened food and fecal matter that’s stuck to the lining of the colon. Doctors who have performed thousands of sigmoidoscopies and colonoscopies affirm that this is simply not true. Dr. Michael Klaper’s DVDs Sense and Nonsense in Nutrition (https://tinyurl.com/yaorsqbt) and Digestion Made Easy (https://tinyurl.com/ybyq7rqp) explain why these products (and their false claims) are to be avoided.

The best way to “detox” is to avoid eating the toxic substance in the first place. This would include avoiding meat, dairy (https://youtu.be/RKu2n4dMMCM), and egg (https://tinyurl.com/y7c77t4p) products (toxins concentrate in animal fat and are intensified when cooked); refined and processed foods; fast/junk food; alcohol/tobacco/narcotics; and other stimulants such as caffeine, synthetic vitamins (https://tinyurl.com/yae7e7x7) (even natural ones, when taken in excess), refined sugars, and sweetened drinks

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like colas (https://tinyurl.com/y8dugr5o), refined oils (https://tinyurl.com/y7nyn2bo), and pharmaceutical and over-the-counter drugs. Limiting our exposure to pesticides and herbicides is also encouraged. These foods and substances promote cellular damage, inflammation (https://tinyurl.com/y9hb3vmu), free-radical damage (https://tinyurl.com/y8tp7jkf), oxidative stress (https://tinyurl.com/ybqtmtx6), and advanced glycation end products (https://tinyurl.com/ycd4hqkv), which increase cellular toxicity. In addition to avoiding toxins, we should consume a wide variety of colorful whole plant foods on a daily basis. These foods promote excellent health by preventing inflammation, free-radical damage, oxidative stress, and advanced glycation end products. And, because they are “low on the food chain (https://tinyurl.com/y9bq8z4f),” they simply aren’t toxic.

Remember, excellent health doesn’t come in the form of a pill, powder, or laxative! True internal cleansing and keeping the body functioning optimally is an ongoing process and comes from eating a diet rich in whole, natural plant foods. Routine “cleansing” is not necessary, because every plant-based meal you eat provides the body with powerful phytochemicals and antioxidants that support a strong, disease-fighting immune system.

Additional resources: • Pam Popper PhD Discusses Symptoms of Detoxing (https://tinyurl.com/yahyswbo) • Eliminate Toxic Hunger (https://tinyurl.com/yapjyl3c) • True Hunger vs Toxic Hunger (https://tinyurl.com/ybva4mnm) • The key to success is knowing Health = Nutrients/Calories (https://tinyurl.com/ya7rae4r) • Dr. Joel Fuhrman discusses detoxification (https://tinyurl.com/yc2lcz7j) • Toxic Hunger Creates Food Addictions (https://tinyurl.com/yaonabgt) • Glycotoxins (https://tinyurl.com/y85j89mk)

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

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THE ULTIMATE

NEW YEAR’S RESOLUTION!

by Susan Willner Jones

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ant to get fit? Eating plant-based is the healthiest plan for shedding pounds and is proven to reverse heart disease.

Need to move more? Eating plant-based reversed my type 2 diabetes and gave me energy to get off the couch and stay committed to my goals. Want to save money? Get organized? Plant-based living reduced my impulse grocery store purchases and helped eliminate the clutter in my pantry. Need more friends or a new job? I have witnessed people increase their social circles and build careers around

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their passion for plants. Did you realize a change in diet had the power to revolutionize your life?

Commit to success and start making the big changes by taking little actions. When you get off track, and we all do from time to time, just hop back on with the next choice you make. Each meal, each bite we take, affirms our commitment to ourselves, the planet, and an altruistic life. Here are some steps to kick off the New Year and help you keep your resolution for a lifetime.

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THE ULTIMATE NEW YEAR’S RESOLUTION!

1

GET ORGANIZED & PLAN FOR SUCCESS

Gather favorite recipes, decide on your meals for the week, and make a shopping list. For non-tech people, start a notebook with recipes, along with a shopping list for non-staple items. It makes planning a week of meals easy and reduces decision fatigue, simplifies shopping lists, and keeps you on budget.

If you embrace technology, tap some apps for menu/meal planning and recipe ideas.

People online rave about the Forks Over Knives app, which gives you shopping lists.

Also, check out the features on Plantpure, Green Kitchen App, Oh She Glows, or the Food Monster App. You are one download away from answering the question: What’s for dinner?

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3

BUILD IN MOTIVATION & REWARDS

One of my favorite features of activity trackers like Garmin, Motiv, and Fitbit is connecting with my family and friends and joining in challenges to get moving! A little competition can be very motivating when there are only a few hundred steps between you and your sister!

Reward yourself when you make healthy choices in challenging situations or reach your goals. Try indulgent vegan self-care items like lavender soap or an environmentally friendly product like a reusable straw or water bottle. If you have a bigger budget or need a bigger reward, try a new appliance or high-end cookware.

MAKE IT MEASURABLE & ACCOUNTABLE

You need tools that give you data. The scale is unreliable as weight can fluctuate for a number of reasons, and it puts the emphasis on the outcome. Step off the scale and focus on the journey. Get yourself a notebook, tap into your body, and record what you ate and how it made you feel. Indicate times of high stress, illness or monthly cycle, and other relevant information. Review your data weekly to pinpoint patterns and make improvements. If you know you have to log it in, you may be less inclined to indulge.

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IT’S ALL ABOUT EASE, CONVENIENCE & AFFORDABILITY

If your plan isn’t practical, you aren’t going to stick with it. Some meals are labor intensive, so I save them for the weekend. Whatever your strategy for ease and convenience, make sure it’s within your budget. Precut fruit and veggies save time, but it’s cheaper to cut your own. Of course, if you are more likely to eat it already prepared, you may want to go for it. Precut frozen produce in bulk and on sale is economical if you have freezer space. Cook in batches and learn how to freeze portioned sizes of meals or fresh fruits and veggies before they are past their prime. Stick with familiar foods to build a foundation. You can always get fancy later.

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5

BACK TO BASICS

Nutrition labels can be confusing and overwhelming. Here is my solution: buy foods without labels or ones that only list whole foods as ingredients. Easily recognizable simple foods with minimal processing are available. Don’t believe the myth that you have to sacrifice ease and convenience to eat health-promoting foods. I came across dehydrated potato flakes, which give me mashed potatoes and instant gratification.

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SAVORY STARCHES

Consider basic whole grains, starches, and legumes as a foundation that reduces decision fatigue. Early Sunday mornings, I wash and bake a pan of sweet potatoes and russet potatoes. Store in fridge and you can have fast fries in the air fryer. Pack a potato for lunch along with a can of baked beans, pineapple, sauerkraut, or sautéed greens. Use a chopped-up baked potato with prepared potato flakes, dill, and garlic for heavenly home-style mashed potatoes with texture. Any potato hanging around by midweek gets cut up into soup, chili or stew.

If we get tired of potatoes, I batch cook brown rice in the pressure cooker and store it in the fridge. It’s easy to add beans and salsa for burritos or sautéed frozen veggies for a stir-fry meal.

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BECOME A MASTER OF EFFORTLESS MEALS

I keep two old-fashioned glass containers on my counter. They both have one-quarter cup scoops. One is filled with rolled whole oats. Having it accessible makes breakfast a breeze! All it takes is two scoops of rolled oats in a bowl, covered barely with water (my kids like them on the dry side), and microwaved two minutes.

The second container is an easy meal starter base: a bag of red lentils, a bag of brown lentils, and a bag of pearled barley. I use one cup of lentil/barley mix with 2 cups of liquid, like veggie broth, water, or tomato juice.

Then, I add in a variety of fresh or frozen greens and other vegetables. I toss it all in a pressurized Instant Pot cooker and set it for high pressure, 8 minutes, natural release. You can use a slow cooker, pot on the stove, or even a microwave! The kids can put it over rice, noodles, or potatoes, or eat it by the bowl.

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8

CUSTOMIZE

Get adventurous with spices, sauces, and other flavors that suit your taste buds. I have a lot of palates to please, but giving my kids the power to choose helps keep them happy. While I add ground flax to my kids’ oatmeal bowls (after cooking), they are allowed to choose other toppings: cocoa, dried fruit and nuts, grated carrot, pumpkin, berries, etc. If the fruit is frozen, I add it before microwaving. Add a natural sweetener, like date sugar and cinnamon or allspice. My daughter likes savory oats, so she adds salsa, guacamole, and chili powder.

For lunch and dinner, using a meal starter gives me flexibility of flavors. If I plan on chili, I add beans, salsa, chili spices, riced cauliflower, sweet potato, and corn. I prefer mild spice while my kids add extra hot sauce. You can explore so many different cuisines and discover new flavors. Try cumin or turmeric to create an Indian dal. Spices are essential for those who need variety to stay on track.

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MAKE CHANGES THAT SUPPORT YOUR NEW LIFESTYLE

Personal growth and development, like learning new skills and hobbies, will help anchor you to your commitment. Eating plant-based naturally lends itself to learning about cooking, gardening, and a host of other interests around food, exercise, activism, etc. Develop a green thumb at gardening by starting a window herb garden or learning to sprout beans. Learn about composting. Watch videos about food and health or the environment.

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A LITTLE HELP FROM FRIENDLY FACES

Humans are social creatures, and sometimes we feel isolated when we are the only one following a plant-based diet. Joining Facebook groups or following YouTube bloggers can help connect you to a health-conscious community. Even better if you can connect in person using social media, like Meetup, to look for or start local vegetarian groups. Make new friends that reinforce your choices and encourage your success! Walking or running groups often have health-minded individuals who encourage others. If you are really excited, find an inspiring local plant-based speaker or tell your story at your church or workplace to educate others. Set up a group of friendly faces for monthly plant-based potluck dinners, and take turns leading group discussions on book reviews or how to get your protein, or view a new Netflix Documentary.

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EXPAND ON YOUR SUCCESS

There are many levels of activism in the vegan and plant-based communities.

Some people are passionate about animal rights, and local animal sanctuaries and shelters are always looking for donations of items such as blankets, treats, or towels as well as volunteers to help with animal care. Other people get involved in environmental causes. Even a gesture such as printing or making thank-you cards to encourage restaurants that provide vegan options is a subtle but powerful way to let merchants know people are interested in healthy options! Getting involved and expanding your networks can lead to interesting discoveries, new opportunities, and even new career paths. When your lifestyle aligns with your beliefs, powerful change takes place and plants seeds in others. What better way to start off a brand-new year?

About the Author Susan Willner Jones has two kids in college and one in high school. She went plant-based after years of parenting a vegan daughter who dared her to watch Cowspiracy, Forks Over Knives, and Earthlings over a weekend. It completely transformed her life. Susan believes the key to health and happiness relies on ditching ineffective belief systems, starting with the food.

She holds a certificate from eCornell in Plant Based Nutrition and is a life coach who specializes in Grief Recovery. She can be reached on Facebook at Susan Willner Jones-Grief Recovery.

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PERSISTENCE PAYS OFF

by BJ Swingle

I

have struggled with food my whole life. My family of four would polish off a half gallon of ice cream in one day. My mother, a full-blooded Italian, cooked the most amazing meals, which I ate heartily. And I remember sneaking white bread and cream cheese sandwiches after my parents went to bed.

When I was in the 6th grade, everyone had to be weighed in gym class. I remember noticing, as the scale teetered over the 100lb mark, that I was the only kid in my class in the triple digits. That was the first time I paid any attention to my weight. During my senior year of high school, I overhead my crush tell a classmate that I was too fat. That was the first time I realized my weight hindered me, and that’s when I started the first of many, many diets.

Over the next few years, I lost weight with one fad diet or another (everything from Lean Line to diet pills to Weight Watchers to flat-out starving myself), and, in between, I gained it all back due to various reasons. These included the “Freshmen Fifteen” (and the Sophomore fifteen and the Junior fifteen, and…), heartbreak, new love, losing my mother, and relocating multiple times.

By my late twenties, I hit my lowest weight ever with the help of Weight Watchers. I started to bicycle with a group and met my now husband, David, during one of those rides. At our first dinner out together, I decided to be blatantly honest with him. I told him that I didn’t want to date. I was just fine living alone, eating my diet food. I opened up about my lifelong struggle with weight and laid out my fears of gaining it all back. He told me he was the same. We talked for hours about eating right and cycling. I had found my match.

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We were married almost two years later, and I got pregnant soon afterwards. My pregnancy was an easy one, and I had fun eating… too much fun, perhaps. I gained 60 pounds by the day of delivery.

With Weight Watchers and nursing my son, I managed to get my weight back down, but then came more heartache and change (multiple miscarriages, the death of my father, more relocating, and job changes). I became depressed, and the weight snuck up again.

At this point, I was desperate. I just wanted someone to take care of me. I thought Medifast was the solution, since this system takes away all the planning and guesswork. David was on board, and we both lost quite a bit of weight. I should have been happy …at peace. Instead, I was terrified, because I didn’t know how to eat to keep off the weight.

Around this time in late 2012, a relative of mine lost 85 pounds by following a vegan diet. Of course, this piqued my interest, and she encouraged David and me to watch Forks Over Knives. After watching it, I announced to David that I wanted to be vegetarian. He watched Dr. Greger’s lecture on the leading causes of death, and he proclaimed that he wanted to be vegan. So, we cleaned out our house of all animal products. This left a lot of junk food, pasta, nuts, and bread in our pantry because, after all, they were vegan.

Guess what? I gained ALL my weight back that first year of being vegan! After much frustrated Googling, I discovered Chef AJ and noticed that she was losing weight in her videos. I emailed her with questions, and she encouraged me to come to Los Angeles to hear her teach her program.

Unfortunately, I was not in a position to attend at that time.

first plant-based conference that I ever attended, and this was when I discovered that there were plant-based promoters on the East Coast.

A few months later, Chef AJ reached out to me about a conference in Columbia, MD. I was certainly willing to drive three hours for a one-day conference if Chef AJ was going to travel across the country to speak there! The conference was the

We went to the event in the spring of 2014 and came home excited to try her program, although our pantry remained stocked with nuts, pasta, and bread. About a year later, I was able to purchase Chef AJ’s and John Pierre’s program online. Their

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program came with tons of helpful tips and recipes. It promoted eating a plant-based diet while avoiding SOFAS (Sugar, Oil, Flour, Alcohol, and Salt). As long as I strictly followed their program and stayed home, I lost weight. But, as soon as I allowed myself to start going out with friends, my willpower plummeted and my weight skyrocketed.

After three full years of trying to be vegan/plantbased, I stood in our kitchen and declared to David that I was done.

It was not working for me. David stared back at me, speechless; he did not want to give up our vegan diet. That was when Chef AJ and John Pierre announced their UWL Mastery program (which was ten times the cost of the standard program).

Spending that much money did not seem like a wise choice, but, after much deliberating, I realized I needed this and jumped in.

The program started January 1, 2016. I did everything exactly like my teachers told me to. Honestly, it was easy — all I had to do was eat nutrient-dense foods.

And, of course, I finally realized that I needed to clean out the house of the foods that triggered me to overeat. Chef AJ advises, “If it’s in your house, it’s in your mouth.” So true. I needed to create an environment that supported my way of eating.

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Initially, I was still buying my son “forbidden” foods, because I felt like I was giving him a special treat, and, in some cases, I thought it was all that he would eat. He eventually vowed on his own to stop eating meat, and we transitioned him to eating our healthier way.

By mid-spring of 2016, I had lost 30 pounds and had started to walk my neighborhood for exercise.

BJ with Dr. Alan Goldhamer and Dr. Doug Lyle

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A neighbor noticed my weight loss and invited me to start running with her. It was hard for me to keep up at first, but I enjoyed it. She later asked me to join a bootcamp class with her. Again, I said yes.

I couldn’t do a single push-up, jumping jack, or squat. It was rather embarrassing, but my classmates were all very encouraging and supportive. Then, this same neighbor asked me to run a 5K, then an 8K race with her. Over and over, I agreed.

A pattern was forming. I just kept saying “yes” to the challenges that were put in front of me.

In this continued pattern, I ran a 10K before being challenged to go to Buffalo, NY and run my first half-marathon. I trained all winter and kept eating plant-based, free of SOFAS. I finished my first half-marathon and swore I would never do another one… but I did another that fall. Since then, I have run countless half-marathons including the Leadville Heavy Half Marathon out in Colorado. This race starts at an elevation of 10,000 feet with the finish line at 13,000 feet. And I finished it! Me! A “non-athletic” girl who was 48 years old and had spent her whole life yo-yo dieting.

Currently, I am training for my first full marathon in Philadelphia with plans to complete a 50K for my 50th birthday in May of 2020. I honestly believe that by eating this way, I have all the power and strength that I need to accomplish any goal that I set for myself.

My hope is that my story inspires you. To make a lifestyle change. To be persistent.

To be kind to yourself. And to just keep saying “YES!” to the challenges placed in front of you.

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Chef AJ Chef AJ has been devoted to a plant-exclusive diet for over 41 years. She is the host of the television series Healthy Living with CHEF AJ, which airs on Foody TV. With her comedy background, she has made appearances on The Tonight Show Starring Johnny Carson, The Tonight Show with Jay Leno, The Late Show with David Letterman, and more. A chef, culinary instructor, and professional speaker, she is author of the popular book Unprocessed: How to Achieve Vibrant Health and Your Ideal Weight, which chronicles her journey from an obese junk-food vegan faced with a diagnosis of pre-cancerous polyps, to learning how to create foods that nourish and heal the body. Her latest bestselling book, The Secrets to Ultimate Weight Loss: A Revolutionary Approach to Conquer Cravings, Overcome Food Addiction and Lose Weight Without Going Hungry, has received glowing endorsement by many luminaries in the plant-based movement.

Based in Los Angeles, Chef AJ teaches a monthly sold-out seminar featuring cooking instruction, nutritional science, and song parodies, all delivered with comedic panache. Never content to leave her audience with mere “just do it” advice, she teaches how to create meals to transform their health, how to deal with cravings and food addiction, and addresses the emotional side of eating. She is the creator of the Ultimate Weight Loss Program, which has helped hundreds of people achieve the health and the body that they deserve.

Chef AJ was the Executive Pastry Chef at Santé Restaurant in Los Angeles where she was famous for her sugar, oil, salt, and gluten free desserts which used the fruit, the whole fruit, and nothing but the whole fruit.

Chef AJ is also creator of Healthy Taste of LA and the YouTube cooking show The Chef and the Dietitian. Chef AJ holds a certificate in Plant-Based Nutrition from eCornell University and is proud to say that her IQ is higher than her cholesterol. In 2018, she was inducted into the Vegetarian Hall of Fame.

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RAW VEGAN REBOOT SAVING MY VEGAN JOURNEY, SAVING MYSELF

by Natalie Norman, JD

I

went vegan when I was still just a kid. I spent part of my childhood growing up in the wideopen prairie of Colorado, yet I never really fit in there. I used to climb out my bedroom window onto the roof of our house and stare out at the big sky expanding beyond the beautiful bluish, snowcapped Rocky Mountain backdrop, and I’d wonder what was beyond it. I wanted to fly away somehow.

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It was an era and culture of white bread, margarine, roast beef dinners in winter, and BBQ and hamburgers in summer. Maybe there was a tiny sprinkling of vegans around the nation, but I certainly knew none. There was no internet. No information. No role models.

Growing up, I’d always loved animals and felt deeply connected to them. When my dearly departed dad,

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who at that time worked swing shifts in the Air Force, brought home used copies of LIFE Magazine, I’d read them with great interest. Doorways to other worlds, pathways to that wide-open sky of possibilities, information that sparked something in me.

One issue of LIFE contained an expose on factory farming. My big, green, innocent child’s eyes read every word with unmitigated concern. I sobbed looking at the photos of the crated, miserable animals. I ran my little fingertips coated with chipped pink polish over each image and poured tears, saying, “I’m sorry, I’m so sorry.”

A few years later, having solidified the connection between my love for animals and the food on my plate, I announced to my parents that I would be going vegan. They had no idea what to feed me; plus, I think they had their hands full working and keeping a roof over our heads. Fighting with a stubborn, little Natalie wasn’t going to go anywhere productive, so, God bless them, they just stepped out of the way and let me be me.

I bought into the cooked starch version of veganism so strongly promoted by the self-appointed leaders of that era. They’d written books and were considI withstood the daily ridicule at school, dealt with the ered experts. Eat all the potatoes and rice and bread ignorant remarks with grit, determination. It was a and pasta you want, they said. Okay, sounded great good training ground for me, leading me to become to me! By then I’d accepted that I was a “big girl” fearless in living a lifestyle both misunderstood and and wore size 14, with size 12 being a thrill for me. unsupported by my peers as I was a runner, albeit a slow well as the authority figures in one. I thought I knew who I my life at the time. I got very was. I also thought the conTHE IDEOLOGICAL comfortable being a bit of a stant cravings I experienced lone wolf and have remained UNDERPINNINGS OF as a vegan were just part of that way, making it quite easy the lifestyle.

VEGANISM STILL MADE for me to live as a raw vegan for the past decade, going very much against the grain of mainstream veganism and often dealing with harsh criticism from even my fellow vegans. But I digress.

SENSE TO ME, BUT I WAS INTENSELY FRUSTRATED WITH IMPLEMENTING THEM INTO MY DAILY LIFE.

The story of my journey, leading ultimately to my raw vegan reboot, is why I’m able to thrive and finally live a healthier life thanks to raw plants. In the late 1990s,

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Those cravings eventually led to very dark chapters in my life. Low-fat cooked starches never filled me and consequently, I often pigged out and felt like garbage. I was perpetually bloated, undernourished, and would sometimes cave in to my cravings by indulging in all the “fake” vegan fare such as vegan meats and cheeses,

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vegan ice creams, and so on. This was a never-ending cycle. The ideological underpinnings of veganism still made sense to me, but I was intensely frustrated with implementing them into my daily life.

It felt so unfair that such a seemingly healthy diet would cause me to be overweight and lethargic.

But I was still young, hopeful, and hadn’t hit rock bottom. Yet. Fast forward to motherhood, and veganism pretty much came crashing down on me. My cravings were out of control, and I gained over 100 pounds with each pregnancy, spiraling into a deep depression as well as enduring serious physical problems.

This was perhaps the darkest chapter of my life.

Darkness can beget desperation, a desperation that can make you question whether perhaps veganism is sustainable. You might have noticed how often people will claim that “a vegan diet failed” for them, then they conclude there’s something fundamentally unsound about it from a nutritional perspective. In my case, living as a vegan had never led me to thrive in terms of health or joy. I’d simply white-knuckled it for decades because I believed in it so strongly. But it was killing me. I was ready to give up. I considered transitioning back to eating meat. I was lost.

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In one particularly dark moment, I was in my home office feeling like I would rather die than face one more day living in an obese, unhealthy body. Broken, I dropped to the floor into child’s pose and just prayed. I spoke to God and said, “I know this wasn’t the life you intended for me. Please show me how to get out of this place. Please, God. If you show me the way, I will do what you ask of me.” That’s a rather intimate thing to share, but we get one life, and if my story touches or finds the right people and helps in some way, then the risk of being so openly vulnerable here is worth it.

Mere days following that rock-bottom point, a friend told me about raw foods. I thought it sounded bizarre, but I tried it. In future articles, I’ll go into more detail about how to transition to raw foods and I will share more recipes, but here I’ll give a much more abbreviated version.

A New Life, a New Chapter in Veganism I dropped all the excess weight and then some. At 5’11” tall, I now wear between a size 2-4 depending on the brand, and I am the fittest and the happiest I have ever been. I trail run, distance run, practice getting faster, lift weights, do HIIT training, and more.

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I’m currently finishing up getting my spinning certification so that I can have a blast teaching spin class! I have become, and I am becoming, more than I ever thought possible for decades prior.

My mind is also calmer and clearer, and life has improved beyond anything I was able to envision before. In the legal profession, one tends to deal with a high amount of conflict and stress, but I feel extremely centered and calm amidst even the greatest challenges. Simply put, I could not do what I do without the power of raw foods.

I thank raw veganism daily for empowering me to be my best, and to be able to then turn around and do the most good in this world that needs us all at our best!

I’m here to share my story in the hopes that anyone out there wanting to reboot their own vegan journey might derive inspiration knowing that the addition of raw plants can make all the difference. It might be the missing piece of the puzzle for you. And thank goodness we have wonderful publications like VegWorld connecting us to share this kind of information, to make each other stronger, and to help one another.

If you have been struggling with making vegan nutrition work in your real life, you aren’t alone, and now you’ve got a tireless advocate and supporter: Me! Living the raw vegan lifestyle is the easiest, most delicious and empowering lifestyle I’ve ever experienced.

Food prep is fast and it’s nearly impossible to goof up a recipe. Cleanup is a breeze, too. Just rinse and go on with your day!

My Harvest Soup and Pomegranate Salad with Zucchini & Apples recipes, included in the recipe section of this issue, provide all you need for your own raw vegan reboot.

About the Author Natalie Norman is proud and honored to be an ongoing contributor to VegWorld and pleased to have joined with its new editorial team to be able to share the raw vegan lifestyle with all of you. Please reach out to her and be sure to visit her website at https://www.natalienorman.com for recipes and additional support. You can also find her on Instagram @rawnatalie and on Twitter @natalienorman. She looks forward to connecting with you!

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SMASH IN THE CALORIES LOSE WEIGHT & FEEL GREAT!

by Lori Donica Barber, MA

T

oday, I’m writing a somewhat subversive post.

I’m addressing the topic of calorie restriction while dieting and why it doesn’t work in the long run. Many of you may think I’m ill informed, ignorant, or worse yet, crazy! Bear with me… I think you might be interested in what I have to say.

In theory, calorie restriction will help you take pounds off your body. However, studies show that keeping the weight off by restricting calories represents a monumental challenge. Peer-reviewed research reveals that diets which include complicated calorie counting and restriction end most often in an epic fail. Why do so many people have such a hard time with calorie restriction? It’s because our bodies don’t like to have food limited; and furthermore, when hunger strikes, our brains will eventually drive us to consume the calories needed to function optimally. Therefore, willpower can only take one so far on a diet. Eventually, as the research shows, people

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get tired of being hungry and go back to old eating patterns that make them feel full but, unfortunately, pack on more pounds.

So what can one eat to lose weight and not calorie restrict? Once again, we return to the carbohydrate.

A diet that focuses on fiber-filled complex carbohydrates makes your stomach full and leaves the brain feeling incredibly blissful! While it is important to adhere to low fat when eating this way, I promise, you won’t even miss the heavy oils that come with the Standard American Diet. Some of you might be saying, “Wait a minute, I thought you said this was an article about abundance, not deprivation! Why are you saying to limit fat?” That’s a fair question, and I respond as follows: When you limit the overt (processed fat), you can eat with abandon — all the fruits, veggies, beans, bread, potatoes, and whole grains that you wish. So in reality, limiting fat frees you up to eat abundantly!

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You will never count another calorie or worry about carb totals and glycemic indexes. You will have more energy, your brain will feel balanced, and you will find yourself happily pursuing new endeavors.

Because eating in this manner is so high in fiber, you feel full before you consume too many calories. You may eat whenever you wish and eat as much as you desire! It is beautiful in its simplicity!

or a quinoa salad. Cook up a pot of whole grain pasta

Remember, you can eat all the whole grains, beans, fruits, and vegetables you want! Have a bean burrito

meal by serving different sides, i.e., a side of pota-

and smother it with a veggie-rich marinara sauce.

Eat some butternut squash soup with a side of salad.

Smash in some blueberries, apples, or dates for an afternoon snack! Eat abundantly!

I like to make the following recipe in a HUGE batch on Sunday and eat on it all week. You can vary the toes, salad, bread, or rice.

T

H EAR

ST

RO

RO

INGREDIENTS

NG

T

ST

BODACIOUS BLACK BEAN SOUP

H EAR

NG

DIRECTIONS

• 4 cups dried black beans, rinsed • 64-ounce canned tomatoes • 2 small cans of green chilies • 2 sweet onions, chopped • 4 carrots, peeled and finely chopped • 2 bell peppers, chopped

Put all ingredients, except for cilantro, in a Crock-Pot. Pour in 12 cups water or veggie broth. Turn Crock-Pot on high and cook for 8 hours. Serve with cilantro on top. Garnish with avocado and/or salsa. You can eat it plain or serve it over brown rice, millet, potatoes, or quinoa. Smash in as much as you desire and enjoy!

• 6 cloves garlic, minced • 2-4 teaspoons chili powder, depending on how spicy you like it • 4 teaspoons cumin • ½ teaspoon crushed red pepper • ¼ teaspoon chipotle powder • ½ to 1 cup fresh cilantro, chopped • 12 cups water or veggie broth

About the Author Lori Donica Barber lives in Idaho where she teaches the history and anthropology of food at Idaho State University. She is passionate about the implications of eating a plant-based diet and challenges her students to consider the repercussions of every bite they take. Lori believes everything always comes back to food – from obvious health concerns, to political issues, to societies’ ability to learn, grow, and make sound decisions. When she is not lecturing on food, she teaches yoga, inspiring people to move their bodies and eat healthy food. She also loves venturing into the backcountry of Idaho, skiing, backpacking, camping, and soaking up the great outdoors. She shares her love of plant-based eating with her husband and two sons who have indulged her obsession and embraced this lifestyle wholeheartedly.

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Dear CHEF AJ Dear CHEF AJ, I understand why you recommend that people avoid sugar, but why do you recommend they also avoid flour?

Just to be clear, it’s not just flour and sugar I don’t recommend. For optimal health, and especially for weight loss, I don’t recommend any processed food — any food not found in nature. Both sugar and flour go through the exact same refining process as drugs and alcohol, and for those who are vulnerable to food addiction, they are more druglike than foodlike. They are also very calorically dense.

Brown rice, which can fill your stomach and activate your mechanisms of satiety (feeling full), contains only 500 calories per pound, but when you grind the whole grain into flour, it’s now 1,500 calories per pound — and the fiber and nutrients have been destroyed. Plus, its glycemic index is even greater than white sugar’s, and the body responds to it just like sugar. So eat whole grains, but eat them WHOLE. Dear CHEF AJ, I know that sugar is not healthy, but what about zero-calorie sweeteners like stevia or erythritol?

It’s true that the sweeteners you mentioned have zero calories, but they do not have zero impact on

a person‘s weight or ability to recover from food addiction. In fact, they may be worse than sugar.

Why? Because they don’t provide calories and they perpetuate overeating by stimulating the taste buds unnaturally with their artificially high level of sweet taste and promotion of intensive sweet cravings. All the GI doctors I’ve interviewed have said they are an absolute nightmare for our microbiome (the body’s protective network of microorganisms). So if you’re trying to overcome sugar addiction and easily maintain your weight without constant cravings, eat the fruit, the whole fruit, and nothing but the whole fruit Love & Kale, Chef AJ To learn more: www.EatUnprocessed.com Chef AJ’s best-selling book on Amazon: https://tinyurl.com/y97pz95z TV show Healthy Living with Chef AJ: http://foodytv.com/chef/chef-aj/

About the Chef Chef AJ has been devoted to a plant-exclusive diet for over 41 years. She is the Host of the television show Healthy Living with Chef AJ and the YouTube show Weight Loss Wednesday. She is the creator of the Ultimate Weight Loss Program and conference, the author of the popular book Unprocessed and the bestselling book The Secrets To Ultimate Weight Loss. In 2018, she was inducted into the Vegetarian Hall of Fame and is proud to say that her IQ is higher than her cholesterol.”

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Dishin’ It Up! Plant-Based Recipes for a Sustainable, Healthier World

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BROCCOLI CAKES WITH MANGO AND AVOCADO SALSA from VEGAN ON THE GO

by Daniela Lais and Jérôme Eckmeier

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hese broccoli cakes make perfect, healthy comfort food snacks. Enhanced with spices, they transform boring broccoli into something sublime, which is what I love about them. The sweet mango-avocado salsa pairs beautifully with the savory cakes — sweet and savory always go hand in hand! Eat them hot or cold. Broccoli cakes are fast food made super healthy and delicious!

Prep time 30 Minutes + 12 hours infusing time Makes 2 servings (8 cakes)

Photo by Brigitte Sporrer

BROCCOLI CAKES WITH MANGO AND AVOCADO SALSA

INGREDIENTS FOR THE SALSA • 2 tomatoes • ½ small mango • ½ small avocado • 1 small red chile • 1 small red onion • 1 Tablespoon cilantro leaves, finely chopped • 1 Tablespoon lime juice • 1 teaspoon agave syrup • ½ teaspoon sea salt FOR THE CAKES • 1 cup (100g) broccoli, chopped • 1 small red onion • 1 Tablespoon cilantro leaves, finely chopped • 3 Tablespoons chickpea flour • Pinch of curry powder • Pinch of ground cumin • Pinch of ground ginger • Pinch of chili powder • ½ teaspoon sea salt • Pinch of freshly ground black pepper • 1 Tablespoon ground flaxseed (linseed) • 5 Tablespoons olive oil

DIRECTIONS 1. To make the salsa, halve the tomatoes, remove the stalks and seeds, and chop finely. Peel the mango and avocado and remove the stones, then chop finely. Slice the chili lengthwise, remove the seeds, and slice into short, thin strips. Peel the onion and chop finely. Mix the prepared ingredients in a bowl with the cilantro. Add the lime juice, agave syrup, and salt to taste. Leave the salsa to infuse in the fridge for 12 hours.

2. For the cakes, wash the broccoli, and peel and chop the onion. Put in a food processor with the cilantro leaves, purée until smooth, then decant into a bowl.

3. Use a balloon whisk to combine the chickpea flour with the spices, salt, pepper, and ground flaxseed in a bowl.

Add the dry mixture to the broccoli mixture and work everything together with your hands until you have a firm consistency. Divide the mix into 8 portions and shape each into a small, flat cake.

4. Heat the oil in a pan and fry the cakes on both sides over medium heat until golden brown. Package up the broccoli cakes and the salsa separately. These taste great either warm or cold Tip: People who aren’t crazy about avocado can just make a pure mango salsa. Simply leave out the avocado and use double the quantity of mango.

Recipe is excerpted from VEGAN ON THE GO by Daniela Lais and Jérôme Eckmeier, reprinted by permission of DK, a division of Penguin Random House LLC. Copyright © 2018. All rights reserved.

About the Chefs Daniela Lais has been vegan for more than sixteen years and is passionate about ethical eating. She worked for many years at one of the oldest vegetarian/vegan restaurants in Graz, Austria. She has been a journalist for over ten years. She splits her time between Portland, Oregon and Austria. She is also the co-author of DK’s Vegan Easy Baking (2018). Find more of Daniela’s recipes at https://www.facebook.com/laisdaniela.

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Jérôme Eckmeier has been cooking vegan food and following a vegan diet for many years and regularly conjures up inspirational new vegan dishes in his online cooking show and his blog. He has trained as a chef and food technician and worked in numerous prestigious restaurants in Germany and elsewhere. He is also the co-author of DK’s Vegan Easy Baking (2018). Find more of Jerome’s recipes at http://www.jeromeeckmeier.com

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Photo courtesy of Giordano Katin-Grazzini

VEGAN CHINESE

HOT AND SOUR SOUP

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RO his is one of my favorite soups, with its deeply satisfying, umami flavors and warmth. This Hot NG and Sour Soup is a wonderful plant-based tonic for those chilly winter evenings. Ingredients are available from your local Asian grocers or online. If you have access to an H-Mart supermarket, you’ll find fresh lily buds, tree ears, a variety of fresh shiitakes, and varieties of tofu to choose among.

Serves 6-8 Prep Time 40 Minutes Cook Time 30 Minutes

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VEGAN CHINESE HOT AND SOUR SOUP

INGREDIENTS

DIRECTIONS PREP

• 12 fresh shiitake mushrooms, destemmed, or ½ cup dried shiitake • 1.7-ounce package of dried day lily buds, or ½ cup fresh and salted fresh day lily buds • 1 ½ cups dried wood or tree ears (auricularia) • 1 ½ cups dried black fungus • 4 cloves garlic, slivered • 12 green onions, sliced greens and whites • 2 Tablespoons fresh ginger, minced • 2 quarts veggie broth, no sodium • 1 pound soft tofu, cut into 1 x ¾-inch rectangles • ½ cup bamboo shoots, fresh if available, thinly sliced rectangles • ¼ cup Chinese black vinegar (for a glutenfree option, substitute rice vinegar) • 3/8 cups low-sodium soy sauce or Braggs Aminos • 2-2 ½ teaspoons ground white or black pepper • 2 Tablespoons date sugar or date paste • 5 Tablespoons arrowroot • 2 Tablespoons freshly ground flax seed, in 2/3 cup water

Date paste is a healthy alternative to refined sugars and syrups. Use it to sweeten your dishes or in lieu of marmalade. To make date paste, pit and roughly chop 1 cup of dates, any variety. Place in a small bowl, cover with water, heat in a microwave for 1-2 minutes to rehydrate. Cool. Purée in a food processor until very uniform and smooth. Set aside.

Date paste stores well in the fridge for weeks.

• Rinse fungi and dried or fresh lily buds. Cover with boiling water and soak for 30 minutes.

Rinse. Chop coarsely.

• In your soup pot, sauté garlic, scallion, and ginger in minimal broth for a few minutes.

• Add broth and bring to a simmer.

• Add veggies, fungi, lily buds, bamboo shoots, date paste, vinegar, soy sauce, and pepper.

Simmer 15-20 minutes to blend flavors.

• Add the arrowroot to a small bowl and mix in 1/3 cup of soup, stirring to create a smooth roux.

Drizzle into the soup pot, stirring to dissolve.

Cook for 5 minutes to thicken.

• Mix the flax with water in a small bowl. Drizzle in, stirring.

GARNISHES • Slivered scallion

• Gently add tofu. Allow to simmer another 5 minutes. Adjust seasonings as needed.

• 3 Tablespoons freshly toasted white or black sesame seeds

• Serve in warmed bowls. Garnish with scallion, cilantro, and toasted sesame seeds.

• Cilantro leaves

About the Chef Cathy Katin-Grazzini, Food Editor at VegWorld Magazine and owner of Cathy’s Kitchen Prescription LLC, creates beautiful, healthful dishes that help us look and feel our best.

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. She loves to run, hike, and adventure travel atop their trusty Ducati. Cathy’s original recipes, cooking videos, and nutritional blog can be found at: www.cathyskitchenprescription.com

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CASTAGNACCIO –

TUSCAN CHESTNUT TORTE

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he secret to great Italian cuisine is simple: Use only the freshest, local ingredients. Castag-R O N G naccio, a simple chestnut torte beloved where chestnut forests reside in northern Italy and Corsica, is no exception.

Dating back to the 16th century castagnaccio remains a homey, humble, delicious tradition at many families’ autumn and winter tables, served at breakfast, brunch, teatime, dessert, or whenever friends pop over. It takes only minutes to make. This version omits the traditional superficial drizzle of olive oil (you won’t miss it), allowing the natural sweetness of fresh chestnut flour to shine through, accompanied only by raisins, a sprinkle of pine and walnuts, and a few fresh rosemary leaves. That’s it!

Loaded with fiber, castagnaccio is a rich source of vitamin C, B6, folate, thiamin and riboflavin, vitamin K, manganese, and potassium. The freshness of your chestnut flour is essential for a tasty castagnaccio. Inferior or old flour will have bitter flavor off-notes. So, it’s best to order your chestnut flour in late autumn directly from Italy and keep it in the freezer.

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CASTAGNACCIO – TUSCAN CHESTNUT TORTE

Makes One 11-inch Round Torte Prep Time 15 Minutes Baking Time 30 Minutes

INGREDIENTS • 1 2/3 cups or 200 grams Italian chestnut flour • ½ cup or 400 milliliters warm water • ¾ cup mixed raisins (organic Sultanas, Thompson, Black Corinth, Muscat) • 1/3 cup mixed pine nuts and walnut pieces • Sprig of fresh rosemary, destemmed

INSTRUCTIONS Preheat oven to 400°F/200°C Sift chestnut flour into a mixing bowl and add warm water, stirring or whisking until your batter is silky smooth and resembles a thin pancake batter. Test by sprinkling on a few raisins and observe. If the raisins all sink, the batter’s a bit too thin; if they all float on top, it’s too thick.

Adjust by adding a teaspoon of flour or water until your batter allows some raisins to submerge while others rest on top.

Transfer to a ceramic or glass baking dish. If you use a metal baking tin, line first with parchment paper. Castagnaccio is best enjoyed thin, no more than ½ -¾” thick at max, so use an appropriately sized baking dish. Sprinkle on your nuts and raisins.

Strip the leaves off the rosemary stems and strew them over the surface.

Bake in the center of your oven for approximately 30 minutes but begin checking at 20 minutes. Castagnaccio is ready when the surface develops its signature cracks, becomes fragrant (yum!), and the nuts become golden.

Buon appetito!

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NOLA BOWL

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by Char Nolan

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reate a bountiful bowl of red beans, rice, and greens with add-ons of your favorite fruits and vegetables. This brimming, nutrient-dense bowl is filled with spicy flavors that are ever popular in Louisiana, where Josh LaJaunie resides.

Serves 4

INGREDIENTS PRIMARY INGREDIENTS

SALT-FREE ANDOUILLE SEASONING BLEND

• 16-ounce can of low-sodium red kidney beans, rinsed

If you have a designated spice grinder, blending your spices will make a seasoning blend with flavors equally distributed. Check the expiration dates of your spices before use to make certain your dish will pop with flavor.

• 2 cups of cooked, brown rice • 1 brick of extra-firm tofu, drained • 1 bunch of Tuscan kale, stripped, massaged, and cut into bite-sized pieces • 1 small, finely diced jalapeño pepper • 2 small limes

ADD-ON INGREDIENTS This is totally up to you! Use your favorite vegetables and fruits — like roasted peppers, corn, baked sweet potatoes, avocado, berries, and more! Possibilities are endless.

• 2 Tablespoons paprika • 2 Tablespoons nutritional yeast • 2 Tablespoons garlic granules • 1 Tablespoon onion powder • ½ Tablespoon black pepper • ½ Tablespoon cayenne pepper • 1 Tablespoon dried oregano • 1 Tablespoon dried thyme • 1 Tablespoon dried sage Hand blend, or put all ingredients in a spice grinder and pulse until all spices create a fine powder. Set aside to use with tofu.

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NOLA BOWL

DIRECTIONS PREPARING THE BAKED TOFU Once the tofu is drained and patted dry, cut into eight (8) half-inch slices.

Sprinkle with 1-2 Tablespoons of low-sodium Tamari and the juice of one freshly squeezed lime.

Lightly dredge both sides of the tofu with the spice mix.

Place tofu “cutlets” on a parchment-lined baking sheet.

Bake in a 375° pre-heated oven for 15-20 minutes. Flip tofu and bake for an additional 10-15 minutes or until golden brown.

Remove from oven and let cool.

KALE PREP Strip and massage kale. Cut into small pieces. Squeeze lime and blend into kale. Add finely diced jalapeño and mix well. Set aside.

NOLA BOWL CONSTRUCTION Line bottom of a soup bowl with kale.

Add toppings and arrange to your healthy heart’s content. Toss and enjoy!

And boom! Just like that, your bowl is done.

The lime juice creates the perfect dressing — but, you can use your favorite oil-free dressing. The tofu adds a nice texture and a good pop of flavor.

This filling and delicious dish will have you feeling as though you are in NOLA’s Garden District enjoying lunch at an outdoor cafe with Josh.

About the Chef Char Nolan graduated from Temple University with a degree in public health. She is a certified plant-based chef (Rouxbe trained) and a certified food literacy coach (The Cookbook Project). She has also earned a certificate in plant-based nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies.

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WORKOUT WARRIOR PASTA BOWL

by Lori Donica Barber

INGREDIENTS • 1 (16-ounce) package of spiral brown rice noodles (I use the Tinkyada brand) • 2 onions, diced • 4 cloves garlic, minced • 2 bell peppers, diced • 1 cup mushrooms, chopped (any kind, use more if you like) • 2 zucchinis, chopped • 2 cups cherry tomatoes, halved • ½ cup Kalamata olives, chopped • ¼ cup pine nuts (optional) • Fresh cracked pepper • Sea salt • Fresh thyme • Fresh oregano • Fresh basil • High-quality balsamic vinegar

DIRECTIONS Cook noodles in boiling water for 14 minutes. Drain, rinse, and place into a very large bowl. While noodles are cooking, in a heavy bottomed skillet, sauté zucchini, mushrooms, peppers, garlic, and onion in about ½ cup water for approximately 10-15 minutes, or until tender. Put veggie mixture into bowl with noodles. Add the cherry tomatoes, Kalamata olives, pine nuts, fresh cracked pepper, and sea salt to taste. Add in as much fresh thyme, oregano, and basil as you desire (if you don’t have fresh, add dry spices to the sautéing veggie mixture). Splash a good bit of balsamic vinegar over the top — to taste. Mix well with salad tongs. This dish is delicious served hot or cold. Enjoy!

VARIATION: You can also add a high-quality, ready-made pasta sauce over the top. I like to use one of the Muir Glen marinara sauces.

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Photograph by Natalie Norman

POMEGRANATE SALAD WITH ZUCCHINI & APPLES

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by Natalie Norman

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INGREDIENTS

INSTRUCTIONS

• 1 pomegranate

Remove seeds from pomegranate.

This is tricky - you can cut the pomegranate in half and then spread apart the spongy inner membrane to release them. Toss all ingredients together and enjoy!

• 2 small zucchini, diced • 3 Tablespoons minced fresh cilantro • 1 large apple, diced • 1½ cups golden cherry tomatoes, sliced

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by Natalie Norman

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INGREDIENTS

INSTRUCTIONS

• 5 carrots

Blend in high-powered blender, scraping down as needed, and allow the blender to run until your soup is steamy hot. It will still be raw but can be enjoyed as a warm and hearty winter meal!

• 4 stalks of celery • 1 clove of garlic • ¼ cup onion • ¼ tsp pink salt (optional) • 1-2 green jalapeño peppers, seeded • 1 red bell pepper, seeded • 3 Tablespoons raw hemp seed • 2 Tablespoons nutritional yeast (optional)

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TERIYAKI ROMANESCO BEET BOWL

by Katie Henry

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TERIYAKI ROMANESCO BEET BOWL

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oasted Romanesco and sweet beets perch atop a bed of purple rice, drizzled with a delicious teriyaki glaze. This dish is sweet and salty and done in a pinch. It’s a wonderful way to kick off the New Year with nutritious grains and filling veggies. Perfect for a weeknight dinner after work, or snazzy enough for a dinner to ring in a healthy and happy new year with company.

Makes 4 servings

INGREDIENTS

DIRECTIONS

VEGETABLES

FOR THE VEGETABLES

• 1 medium head of Romanesco or broccoli

Preheat oven to 400° F. Arrange the prepared vegetables on a baking sheet lined with parchment paper or silicone baking mat and drizzle with the oil.

Bake for 35 minutes or until the beets are tender.

(florets only), chopped • 6 small beets, peeled (if preferred) and quartered • 1 Tablespoon olive oil

While the vegetables cook, prepare 2 cups of TERIYAKI GLAZE

cooked rice according to package directions.

• ½ cup soy sauce • 2 Tablespoons mirin (or 2 Tablespoons rice wine

FOR THE GLAZE Whisk together the teriyaki glaze ingredients, excluding the water and cornstarch, in a small saucepan over medium-high heat. When the sugar is dissolved and the sauce is hot, whisk together the cold water and cornstarch in a small bowl.

Slowly whisk the cornstarch mixture into the sauce.

Continue to whisk, simmering, until the glaze thickens; remove from heat.

vinegar with 1 Tablespoon vegan sugar) • 2 Tablespoons brown sugar • ½ Tablespoon sesame oil • ¼ cup vegan granulated sugar • 1 Tablespoon fresh ginger, grated • 3 large garlic cloves, minced • ¼ cup cold water

GRAIN

For each serving, place ½ cup of the cooked rice in a bowl and top with a fourth of the roasted vegetables and ¼ cup of the glaze.

• 2 cups cooked rice (or quinoa, millet, etc.)

Enjoy!

• ½ Tablespoon cornstarch

About the Chef Katie Henry is the photographer, recipe-developer, and host of the Alaska vegan food blog, Produce On Parade. She’s also the author of the cookbook, Pure & Beautiful Vegan Cooking, published in April 2016 by Page Street Publishing, a division of MacMillan. She was born and raised in Alaska where her husband, toddler, and their two rescue dogs live happily. Their family went vegan in April 2013, even the pups.

Learn more about Katie at: http://www.produceonparade.com Follow her at: http://www.instagram.com/produceonparade

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SLOW COOKER VEGAN BEAN & QUINOA CHILI

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by Caitlin Shoemaker

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SLOW COOKER VEGAN BEAN & QUINOA CHILI

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his gluten-free and vegan slow cooker bean and quinoa chili is perfect for a quick and hearty meal! It’s packed with plantbased protein and loads of flavor to keep you full and satisfied.

Prep Time 5 minutes

Cook Time 120 minutes

Makes 5-6 servings

INGREDIENTS • 1 small red onion, diced • 1/2 bunch fresh cilantro, stems and leaves divided (see directions)

DIRECTIONS

• 2 cups frozen corn, thawed

• Wash and prep produce. Cut off majority of the cilantro stems from their leaves.

• 2 – 2 ½ cups cooked black beans (about 2 cans, rinsed and drained) • 2 – 2 ½ cups cooked red kidney beans • 1 cup dry quinoa • 1 28-ounce can crushed tomatoes • 1 6-ounce can tomato paste • 2 ¾ cups vegetable broth • 2 Tablespoons chili powder • 2 teaspoons cumin • 1 teaspoon cayenne pepper (reduce if you are sensitive to heat) • ¼ teaspoon black pepper • 1 teaspoon salt, plus more to taste • Garnish: cilantro leaves, avocado, and nutritional yeast

• Chop stems into small pieces, reserving cilantro leaves for use as a garnish.

• Add the onion, cilantro stems, and all of the remaining ingredients (except for the toppings) to a slow cooker. Stir well, until the tomato paste has completely dissolved into the liquid mixture.

• Cover the slow cooker and cook on low for 4-5 hours or on high for 2-3 hours.

• Add extra salt to taste at the end, if desired.

• Garnish with the chopped cilantro Leaves, avocado, and nutritional yeast.

CHEF’S NOTE If you do not have a slow cooker, you can still cook this on the stove! Simply sauté the diced onion and cilantro stems in a splash of water or oil over medium heat until translucent, then add in the spices and let toast for another minute. Add remaining ingredients, and once boiling, reduce heat to a simmer. Let simmer, covered, for 15 minutes.

About the Chef Caitlin Shoemaker is the recipe developer, photographer, and the creative force behind the food and lifestyle brand, From My Bowl. She creates delicious and easy-to-follow vegan recipes that are also gluten free and refined sugar free. When she’s not in the kitchen, you’ll find her flowing on her yoga mat, walking in the great outdoors, or curled up on the couch with a giant mug of tea.

Learn more about Caitlin at: https://frommybowl.com Follow her at: https://www.instagram.com/frommybowl

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SEASONAL

SURYA SMOOTHIES

by Sahara Rose Ketabi

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hese Ayurveda-inspired Surya (Sun) smoothie recipes from Eat Feel Fresh: A Contemporary Plant-Based Ayurvedic Cookbook by Sahara Rose Ketabi call for room temperature ingredients, easy-to-digest steamed vegetables, and spices to stimulate the digestive system. Try one of these options when you want a light, plantbased breakfast without guzzling down something cold first thing in the morning.

Choose the Vata smoothie in the fall/early winter and/or when you’re feeling bloated, constipated, ungrounded, or anxious.

Choose the Kapha smoothie in the late winter/spring and/or when you’re feeling heavy, lethargic, or congested.

Choose the Pitta smoothie in the summer and/or when you’re feeling overheated, acidic, impatient, or angry.

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All photos by Sahara Rose Ketabi

SUMMER SUN SMOOTHIE BOWL (PITTA) The healthy fats from coconut butter and/or avocado in this smoothie will satiate you and keep you full longer. Serves 1

INGREDIENTS

• 1 scoop plant-based protein powder • Optional: 4 drops liquid monk-fruit sweetener or 1 pitted date to sweeten

• 1 cup fresh strawberries, chopped • 1 handful kale or chard, chopped

• Toppings: chia seeds, sliced strawberries, and cilantro

• 1 small banana (can sub 1 small zucchini to make it low-glycemic)

INSTRUCTIONS

• 1–2 cups hibiscus or jasmine tea OR coconut milk • 2 Tablespoons cilantro leaves, chopped • 1 lime, juiced • ½ avocado and/or ½ Tablespoon melted coconut butter VegWorld Magazine

1. Combine all ingredients in a blender and blend until smooth.

2. Pour into a bowl and top with chia seeds, strawberries, and cilantro.

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SPRING CHEER SMOOTHIE BOWL (KAPHA) The cauliflower is the creamy, non-glycemic, low-calorie replacement for your typical banana and with all the other goods in here, I promise you won’t even taste it!

INGREDIENTS • 1 cup blueberries • 1 handful spinach • ½ cup steamed cauliflower florets or frozen cauliflower, thawed • 1–2 cups unsweetened non-dairy milk • 1 scoop plant-based protein powder • ½ teaspoon cinnamon • ¼ teaspoon fresh grated ginger

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• Optional: 4 drops liquid monk-fruit sweetener or 1 pitted date, to sweeten • Toppings: chia seeds, fresh blueberries

INSTRUCTIONS 1. Combine all ingredients in a blender and blend until smooth.

2. Pour into a bowl and top with chia seeds and blueberries.

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AUTUMN LEAF SMOOTHIE BOWL (VATA) A warming smoothie bowl with ginger, turmeric, and cinnamon plus a grounding root vegetable base is the perfect way to prime the digestive system so it can breakdown food, absorb nutrients, and detox toxins more efficiently.

Serves 1

INGREDIENTS FOR THE BOWL • ½ cup cooked butternut squash, pumpkin, or sweet potato • 1 handful spinach • 1 teaspoon cinnamon • ¼ teaspoon ground turmeric • ½-inch piece ginger, peeled and grated • 1 Tablespoon almond butter • 1–2 cups unsweetened non-dairy milk • 1 scoop plant-based protein powder • Optional: 4 drops liquid monk-fruit sweetener or 1 pitted date to sweeten FOR THE SWIRLS • 1/8 cup cooked butternut squash, pumpkin, or sweet potato • ½ teaspoon spirulina • ½ handful spinach • ½ cup non-dairy milk • Toppings: almond butter, pumpkin seeds, cinnamon, and sliced fig

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INSTRUCTIONS 1. Combine all bowl ingredients in a blender and blend until smooth. Pour into a bowl.

2. Rinse out the blender then combine all swirl ingredients in a blender and blend until smooth.

Pour one spoonful over the bowl and use a toothpick, metal chopstick, or straw to create swirls, moving your hand back and forth.

3. Drizzle with almond butter and sprinkle on pumpkin seeds and cinnamon. Adorn with sliced fig.

Note: To make this smoothie more warming for your digestive system, gently heat on the stove after blending.

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SAHARA ROSE HAS BEEN CALLED “A LEADING VOICE FOR THE MILLENNIAL GENERATION” BY DEEPAK CHOPRA

About the Author Sahara Rose is an expert in the mind-body connection and has been called “a leading voice for the millennial generation” by Deepak Chopra. She’s a Certified Ayurvedic, Holistic and Sports Nutritionist who specializes in blending ancient Ayurvedic wisdom with modern nutritional science. Sahara shares her wisdom as host of the Highest Self Podcast, ranked #1 in the Religion/Spirituality genre on iTunes, and author of the best selling Idiot’s Guide to Ayurveda and her new book Eat Feel Fresh: A Contemporary Plant Based Cookbook.

Order your copy of Eat Feel Fresh: http://a.co/d/2vmqkgx Learn more about Sahara at: https://www.iamsahararose.com Sahara with Deepak Chopra

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VEGAN 101 VEGAN NOSTALGIA

by Cathy Carter

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any extra weight I might have gained over the holidays. And it works...for a while. But usually, I feel lucky if I can stick with the program until the end of the month.

I, like everyone else, make new promises and commitments with nothing but the best of intentions.

I vow to never again cheat on my vegan diet, not even a teeny little bit; pledge to move ever closer to a whole-food, plant-based (WFPB) diet; swear that I will faithfully exercise daily, be it walking, Zumba, or my line-dancing class; and most importantly, lose

But this year is a little different for me. As I continue to slip toward my eighth decade of life, I’m feeling a bit nostalgic. I find myself looking backward instead of forward into another new year. And since for most of us, our lives, family events, celebrations, and such revolve around food, I find myself thinking back on the wonderful cuisine I’ve enjoyed over the years. Please don’t misunderstand me — I’ve been

he New Year, for most people, is generally a time of renewal — a time to start over, to change our ways for the better. Who doesn’t make New Year’s Resolutions? Ah, but the glitch is: how long do we keep them?

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Issue 50 - January/February 2019 |

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VEGAN 101

a vegan for almost seven years now, and I have no plans to change that. I don’t miss the meat, and in my opinion, I eat very well. However, there are some dishes that take me by surprise when images come barreling out of the past to light up my mind — one grandmother’s homemade vegetable beef soup and cherry pie, the other grandmother’s mashed potatoes, as well as some of the dishes I learned to cook over the years for my family.

Side note: My mother’s dishes are not remembered with fondness. She was an artistic, creative person, but, unfortunately for my dad and me, cooking was not one of her talents — bless her heart. Bacon, as well as chicken, was fried to an unbelievable crisp, scrambled eggs resembled yellow marbles, fried eggs always had curtains, and beyond breakfast, mealtimes generally consisted of processed, canned, and boxed food. One of her favorites to “cook” was a mixture of boxed macaroni and cheese, canned chili, and green chili peppers, thrown into the oven to heat. She called it Chili Mac.

more and more recipes, I began to see many that were veganized “imitations” of beloved favorites.

In 2011, I attended an Immersion Weekend, sponsored by Rip Esselstyn, author of the Engine 2 Diet.

I remember experiencing, for the first time, scrumptious dishes like vegan lasagna, kale salad, and fruit pie with a date-nut crust. Who knew plant-based food could be so delicious?

I then found myself looking at recipes and thinking, “Hmmm. What substitutions can I make to ‘veganize’ this dish?” Chopped mushrooms in place of ground meat in spaghetti sauce? Cashew cream in soups, stews, or vegetable dishes that need a touch of “creaminess”? Seasoned cauliflower rice in place of meat in taco recipes? Jackfruit in place of pulled pork in Sloppy Joes? The list is endless. I even starting replacing some ingredients that were, yes, vegan, with healthier options, such as brown rice flour as a thickener in soups and gravies instead of unbleached white flour.

It’s become a game: Is there any conventional recipe that I can’t veganize? One entrée was a huge part of my life prior to my transition to a WFPB lifestyle: chicken spaghetti. In East Texas, chicken spaghetti is a staple — at family reunions, holidays, church fellowships, work luncheons, food for the bereaved — you name it; you’re sure to find at least one or two (or maybe more) varieties of this dearly loved dish. It is truly a casserole that I miss. So, I was determined to find a vegan substitute. I feared it would be a daunting task even though my favorite chicken spaghetti recipe was somewhat simple with only seven ingredients: chicken, 4 cans of soup (cream of chicken, mushroom, celery, and onion), RO-TEL tomatoes, spaghetti, and Velveeta cheese. I called it 5-can Chicken Rip Esselstyn, a former firefighter, penned his first book The Engine 2 Diet in 2009.

Spaghetti.

So, over time, I’ve found the solution to this melancholy state of mind in which I sometimes find myself. It started with searching for vegan recipes — in cookbooks, magazines, and online. As I collected

Photo provided by engine2diet.com

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The Renewal Issue

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Issue 50 - January/February 2019 |

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HERE ARE MY SUBSTITUTIONS FOR A VEGAN CHIK’N SPAGHETTI: • I replaced the boiled chicken with soy curls, prepared according to package directions and flavored with Butler Chik-Syle Seasoning.

• I used whole wheat spaghetti instead of conventional.

• The Velveeta cheese was a hard one. I replaced it with the cheese packet from a box of Daiya Deluxe Cheezy Mac (I used the macaroni for another dish).

• My greatest challenge was the soup. I needed a recipe for a dairy-free creamy soup base which I found online at https://tinyurl.com/yd3nar8n. I turned this recipe into a vegan Dairy-free Cream of Chik’n Soup simply by substituting low-sodium vegetable broth for the chicken broth. I doubled the recipe to make 8 cups of base (the equivalent of 4 cans) and added ¼ cup cooked mushrooms, celery and onions to 2 cups each of the base.

Once I had all of my ingredients, I mixed them well, poured the mixture into a large casserole dish, covered it with foil and cooked it in a preheated 350 degree oven for 30 minutes. Grated Daiya DairyFree Cheddar sprinkled on top is optional.

Is this the healthiest dish I could eat? No, it’s not.

Could I do worse? Yes, I could. Although I don’t classify it as a WFPB dish, it is vegan. And it serves to get me beyond those moments when nostalgia for the “good ol’ days” envelop me and threaten to derail me from my plant-based diet. It’s not often that I yearn for a favorite from my past, but when I do, I find a way to make it vegan, eat it, and douse the fire of my craving. I don’t allow myself to feel guilty about it. I turn back to my resolutions, my commitments, and my promises and jump back on the wagon. Hopefully, you will, too. After all, Rip Esselstyn, himself, tells us that we must strive to be “plant-strong, not plant-perfect!”

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.

VegWorld Magazine

The Renewal Issue

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Issue 50 - January/February 2019 |

129

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The Renewal Issue

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Issue 50 - January/February 2019 |

VegWorld Magazine