VEGWORLD 52 - The Athlete Issue by VEGWORLD Magazine

ISSUE 52 | MAY/JUNE 2019

THE ATHLETE ISSUE KENDRICK FARRIS Three-time Olympian of The Game Changers

GRIFF & MADI WHALEN NFL Player and Triathlete

CAM F. AWESOME Multi-time National Champion Boxer

MATT FRAZIER CEO, No Meat Athlete

JORDAN DAVID Instagram Influencer, Conscious Muscle

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TABLE OF CONTENTS VEGWORLD MAGAZINE - MAY/JUNE 2019 NEWS 14 18 20 22 24

Latest Vegan News Vegan Athletes Request Dairy-Free BOCA Products US Troops Get ‘Army Strong’ on Vegan Options The Anti-Vegan Narrative In Mainstream Media Expo West 2019 Favorites

BUSINESS 28 34 38

An Interview With The No Meat Athlete Exploring Vegan Fashion The Founder Of VeganWear An Incomplete Guide To Vegan Investing

LIFESTYLE 40 42 48 50 56 60 62

Favorite Things Destination Spotlight: Barcelona Chef Tanya’s Kitchen Vegan Classics Drake’s Organic Spirits: Certifiably Unique The Simple Sprout Is A Blooming Business A Non-Vegan’s Journey As A VegCurious Getting My Booty Off The Couch

FASHION 66 68 70 72 76 78

What’s In My Gymbag? Get Vegan Gear This Workout Year! Love Your Face New High-Performance Lip Products! Miley Cyrus: The Pioneer of Vegan Chic Tesla’s New Vegan-only Seats

HEALTH 80 84 88 92 94 98

Dr. Elizabeth Winings Is Living Vegetable-Forward Ocean Robbins' 31 Flavors of Health Want Optimal Sports Performance? Going Vegan Is So Much More Than What You Eat! Pump Up Athletic Performance With A Plant-Based Diet Alison Worthen Is Powered By Plants

FEATURE STORIES 102 108 116 118 122 123 124 125 126 130 134

Kendrick Farris: From The Olympics To Veganism Griff & Madi Whalen's Vegan Love Story Bodybuilders & Veganism: A Growing Movement The Story of Vegan Body Builder Austin Barbisch Four-time NBA Champion, John Salley Heisman Trophy Winner, Ricky Williams Ella Magers – Sexy Fit Vegan NBA Star Kyrie Irving is the New Face of Beyond Meat A Candid Conversation With IG Star Conscious Muscle If Nakisha Ramsey Can Do It, Anyone Can Aidan Morgan's Vegan Athletic Journey

FOOD 136 138 140 142 144 146 148 150 152 154 156

Dear Chef AJ Barbecue 'Pulled' Jackfruit Sandwich Loaded Nachos Mushroom 'Pesto' Linguine Strawberry Shortcake Mini Parisian Fruit Tarts Rainbow Wraps & Creamy Satay Sauce Pan-Fried Artichoke Salad Chocolate Cherry Bars Ponte Vedra Black Bean Soup Caramelized Leek, Zucchini, and Spinach Soufflé

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VEGWORLD TEAM Amy Cowan, Editor-in-Chief Clay Garrett, Art Director Samantha Baker, Digital Media Director Diana Potter, Senior Editor Cathy Katin-Grazzini, Food Editor Teresa Wolfe, Associate Food Editor Tess Chavez, Style Editor Noli Vinca, Associate Style Editor Zak Shelton, Advertising Director Courtney Garza, Outreach Director Alora Middleton, Editorial Assistant

I ALWAYS SAY THAT EATING A PLANT-BASED DIET IS THE SECRET WEAPON OF ENHANCED ATHLETIC PERFORMANCE. - Rich Roll

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CREDITS VEGWORLD CONTRIBUTORS

Christy Aguillard

Zhoro Apostolov

Cam F. Awesome

Austin Barbisch

Amy Cowan

Bryan Cowan

Samantha Baker

Tess Chavez

Chef AJ

Fran Costigan

Shandi-lee Cox

Brandy Edwards

Clay Garrett

Courtney Garza

Daniela Lais

Emma Letessier

Susan Levin

Ella Magers

Peter Manley

Cathy McLellan

Sharon McRae

Alora Middleton

Aidan Morgan

Char Nolan

Timothy Pakron

Diane Pandolfini

Nakisha Ramsey

Marco Ranzi

Mark Reinfeld

Ocean Robbins

Zak Shelton

Michael Taylor

Darshana Thacker

Nancy H. Tien

Noli Vinca

Teresa Wolfe

Alison Worthen

Beth Williams

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Jennifer Jones Horton Cathy Katin-Grazzini

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EDITOR’S NOTE

A message from VEGWORLD Magazine Editor-in-Chief, Amy Cowan

BUT WHERE DO YOU GET YOUR PROTEIN? In this issue, it is with pleasure that we feature a handful of today’s vegan athletes who prove on a daily basis that in terms of getting enough protein, were doing just fine. From famous vegan athletes like Kendrick Farris of the World Olympic bodybuilding team and Kyrie Irving of the Boston Celtics to everyday folks like social media fitness influencer Jordan David of Conscious Muscle and Nakisha Ramsey, a hard-working mother of six children, they all show us that the spirit of the vegan athlete is just as strong as their bodies. A vegan athlete himself, our Marketing Manager Zak Shelton had this to say about today’s vegan athletes: As sports and performance evolve, athletes must concern themselves with being faster, stronger, or better than their opponents…or their past selves. One of the most important pieces of becoming faster, better, or stronger is recovery. In order to become better you must train more often or more effectively. The only way to train more often or more effectively is to recover. What we are learning about the importance of recovery and the ability of the body to recover quicker and better on a plant-based diet is shaking the foundation of the performance, sport, and athletic standards that we knew. Athletes who perform at the pinnacle of their sports are becoming faster, stronger, or better by adopting plants as fuel and thereby helping to shift social perceptions of diet and nutrition. Plant-Built, No-Meat Athletes…we salute you for breaking the barriers of yet another vegan stereotype. Enjoy the motivation and inspiration they provide!

Editor-in-Chief

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INSTAGRAM FEEDBACK

Nuts, nut butters, beans, tofu, soy milk, cereals, pasta, peas... very occasionally, vegan patties, some vegan cheeses... - yoja2013

Cashews!! Garbanzo beans, quinoa...I could keep going! - theselflovechallenge

I love doing a rice bowl with brown rice, veggies, and I throw in the edamame for protein! refried

- afairytaledream

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BEST INSTA IMAGES Editorâ&#x20AC;&#x2122;s Choice: May/June 2019 Top Vegan Athletes

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Reflections How I Became Vegan by Jeannie Hudkins

hen my sister, Lynda, was 18 years old, she announced to the family that she would not eat any more animals. A vegetarian lifestyle was not a common practice at the time, and my parents anxiously worried about her nutrition. I watched as my sister discovered pieces of meat hidden in her food; food became one of many grounds for battle between my parents and my sister. At the age of just 26, Lynda died in a car accident. Her death threw the entire family into a deep and blackened space. My parents became reclusive. My sister Mary, Lynda’s twin, was lost and inconsolable. We all tried desperately to hold onto our memories of her. One afternoon when I was serving a birthday dinner of roast pork to my husband’s father, I was suddenly struck with the realization of Lynda’s conviction. I saw the roast pork as a pig, a sentient animal who was killed so that we could eat it. I was suddenly and permanently repulsed at the idea of eating an animal and instantly became a lifelong convert against eating any animals. My husband, Gary, accepted my new conviction with mixed pride and humor. I continued to cook an omnivorous meal for him, and we made light of a diet that didn’t impose food restrictions on anyone but me.

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When I retired from teaching 30 years later, I discovered a gift of time that was never available to me as a teacher. I used much of this free time to read and to learn things beyond the confines of my career. One morning I was listening to an NPR podcast while running, and I was literally stopped mid-stride when I learned that cows had to be pregnant to give milk. I had always thought that cows had a ready supply of milk that they were more than happy to donate for human consumption. That one realization opened a whole new perspective for me. I read about the daily horrors and traumas endured by every cow, chicken, pig, and lamb on factory farms today, and I read about the process of slaughtering each animal. It was not until I watched the online videos of the life and the death of animals destined for food that there was no space left for denial. It was all too apparent that no animal, not a single one, could escape daily torture and horrendous death. I learned that every egg, piece of cheese, glass of milk, and bowl of ice cream came at a price of excruciating pain. I became vegan. Having learned this, I eschewed all animal products regardless of what it might mean to my

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Essay Contest

health. What I learned next, however, was absolutely astounding: eating plant foods promoted health, and eating animal foods harmed health. I learned that eating animals causes a great many common diseases and is the main cause of disease and death in our country. And I learned how animal foods are depleting natural resources and destroying our planet. Now informed, I am compelled to share this information with people I care about, to let them know that they can be healthy until well into old age. They can live without diabetes, without cancer, without heart attacks and strokes, without high blood pressure, without memory loss, without kidney stones, without harming our planet...and, most importantly, without causing pain to the animals that produce the food that will then, in turn, harm them. I believe that animals are sentient beings, with emotions as rich and complicated and neurotic and loving as the dogs and cats who share our couches and our laps. I believe in the right of each animal to live a full and comfortable life. I believe that to live so that no other life is harmed is an honorable goal, and one that will save our own

lives in the process. I believe in a diet that protects the lives and welfare of animals, promotes good health in people, and protects our environment, a diet that allows us to eat like we give a damn: for the animals, for our health, for our planet.

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For information on our next essay contest, visit https://www.vegworldmag.com/essay-contest

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LATEST VEGAN NEWS

AMAZON’S JEFF BEZOS AND OTHERS INVEST $30 MILLION IN PLANT-BASED COMPANY by Emma Letessier

hilean-based startup company NotCo has raised $30 million in funding using The Craftory investment fund, which has attracted investment from Jeff Bezos' "Bezos Expeditions," among others. NotCo uses an artificial intelligence platform, called Giuseppe, to create plant-based versions of dairy products. It analyzes the products at a molecular level so that it can recreate plant-based versions that have the same flavors and textures as the original foods. In the case of their "Not Mayo" product, which is currently available in over 1,000 stores in Chile, Giuseppe guided them to use potatoes, peas, basil, and canola oil in lieu of eggs and vegetable oil. The money NotCo has raised in this latest investment venture will help the company to create new products such as plant-based milk and ice cream and will help them to expand into further markets. They plan to move into Mexico and the United States later this year. NotCo is not the only company enjoying hefty investment backing, as investors are clamoring to get a slice of the plant-based product action. Other companies such as

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Impossible Foods, Beyond Meat, and Motif are just some of the plant-based startups that are attracting funding in the hundreds of millions. Food brand giants such as Nestle, Unilever, and Tyson are all following hot on the trail of these pioneering startups by investing in plant-based companies, buying out the companies completely, or introducing their own plantbased food product ranges. The use of high-tech artificial intelligence to determine flavor, texture, and the molecular structure of foods – and most importantly, to create foods that actually taste good – is a key part of the plant-based industry’s continued success. In addition to this, there is now huge consumer demand for plant-based products as more people become aware of the ethical, environmental, and health issues associated with the production and consumption of animal products. This latest investment in NotCo is great news as it further signals that the plant-based food sector will continue its rapid growth and that we can expect many more innovations to come.

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FILMMAKERS EMPLOY FIRST COMPLETELY VEGAN SET IN THE MAKING OF WE ARE BOATS By Peter Manley

he new inspirational film We Are Boats is the first to feature a completely vegan set, reports producer Anya Remizova in a VEGWORLD exclusive interview today.

The cast of We Are Boats includes big names such as Angela Sarafyan (Westworld, The Promise), Luke Hemsworth (Westworld), Jack Falahee (How to Get Away With Murder), Adriana Mather (Honeyglue), Amanda Plummer (Pulp Fiction), and Justin Cornwell (Training Day). In fact, the film inspired actor Justin Cornwell to adopt a vegan diet, according to producer Anya Remizova. Throughout the entire making of the film, the set abstained from eating or using any animal-based products, including leather clothing. The cast was provided with two completely plant-based each day on the set, and the vegan makeup artist on set used only vegan products. Producers Anya Remizova, Adriana Mather, and James Bird take pride in the fact that no animals were harmed in the process of filming We Are Boats. Anya Remizova says, “Even if We Are Boats wasn’t the first film with a completely vegan set, we’d be happy being the second or third or fourth. That just means that even less animals are being harmed.”

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The story revolves around a woman who’s murdered by a client and then returns to the world of the living to guide others through their hardships. If she succeeds in helping these people, she is promised the reward of being able to say goodbye to the young daughter she left behind. In his director’s statement about the film, James Bird says that We Are Boats “shows us how connected to each other we really are. [The film encourages] everyone who sees this film to start conversations with strangers, say hello, give a compliment, you’ll see how badly people need other people talking to them.” Anya hopes that the film will inspire kindness and more connection between people and animals. She says, “Be kind to people and animals. Live your life in a way that connects you with others and benefits others. Every interaction counts, so be kind and open.” In addition to debuting in Los Angeles on March 26, 2019, We Are Boats will also be made available on March 26, 2019 on iTunes, Amazon, and all other digital media platforms.

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LATEST VEGAN NEWS meat-alternative brands in the plant-based industry. The most recent addition to their meat-alternative family is the popular Beyond Burger, a plant-based burger patty that boasts having more protein than a beef patty. The product is so realistic that it even bleeds red when cooked, much like a slab of meat would. DiCaprio isn’t the only celebrity backing the brand, however. Beyond Meat is currently backed by the likes of Bill Gates, Biz Stone, Evan Williams, Tyson Foods, and others. It is a well-respected name in the plant-based industry and, as the Beyond Meat company says, “the future of protein.”

LEONARDO DICAPRIO INCREASES VEGAN INVESTMENTS By Peter Manley

LEONARDO DICAPRIO INVESTS IN MEAT ALTERNATIVE BRAND BEYOND MEAT Leonardo DiCaprio is already well-known as a longtime advocate for a plant-based future, often bringing public awareness to the negative effects eating meat has on climate change. Just recently, DiCaprio increased his investments in the plant-based industry. According to an article in Fortune magazine, DiCaprio has eagerly agreed to become a primary investor in the very popular meat-substitute company Beyond Meat. Beyond Meat is a plant-based alternative brand that produces products that look, smell, and taste just like one would expect with real meat. This has earned the company a reputation as one of the best, perhaps the best,

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DiCaprio has been one of the biggest heavy-hitters for environmental protection for a very long time. He is passionate about spreading the knowledge of just what the meat industry contributes toward climate change, and he continues to move the plant-based industry forward. With Beyond Meat quickly disrupting the industry, it only makes sense that DiCaprio is right there in the middle of the action.

DICAPRIO-BACKED BRAND HIPPEAS© LAUNCHES CHEESY CHICKPEA PUFFS The vegan snack brand HIPPEAS has been gaining popularity amongst vegans and non-vegans alike. Recently, the brand also added two new flavors to their chickpea-based snacks: Nacho Vibes, which is made with vegan cheese, and Himalayan Happiness, a lightly salted alternative. The flavor of the snacks is comparable to other large consumer brands such as Cheetos and Lay’s, but carries the added value of being organic and plant-based. The brand’s CEO Joseph Serventi says, “Nacho Vibes is definitely a ‘nacho’ average cheese puff — this snack rivals the mainstream versions but is made with ingredients that today’s consumer really wants: organic, gluten-free, and plant-based.” In mid-2017, DiCaprio made a substantial investment (amount undisclosed) in exchange for a minority stake in HIPPEAS. Since DiCaprio’s investment, the brand has raised $10 million in capital funding. These funds are being used to expand the snack brand’s influence and market share, including the addition of the new flavors. The Nacho Vibes and Himalayan Happiness flavors are now sold, along with pre-existing flavors such as Vegan White Cheddar and Sriracha Sunshine, at nationwide retailers including Whole Foods Market, Walmart, Target, and Costco.

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USDA PUTS AN END TO DEADLY EXPERIMENTS ON KITTENS by Peter Manley

his Tuesday, the Agriculture Department announced that it would be putting an end to their controversial research program that has caused the death of thousands of cats. Since 1982, the United States Department of Agriculture’s (USDA) Research Services lab had been infecting kittens with parasites in their research of the Toxoplasma gondii parasite. According to the department’s scientists, the parasite “causes toxoplasmosis, a disease considered to be a leading cause of death from foodborne illness in the United States.” In the USDA’s official statement, it said, “toxoplasmosis research has been redirected and the use of cats as part of any research protocol in any ARS laboratory has been discontinued and will not be reinstated.” The experiments– dubbed “kitten cannibalism” by the community– had been receiving growing opposition by the public, especially after a report by the White Coat Waste Project, which surfaced only recently, found that USDA scientists had been forcing the cats to eat dog and cat meat sourced from overseas.

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The nonprofit White Coat Waste Project (authors of the “USDA Kitten Cannibalism” study mentioned above) had been strongly opposed to the USDA’s gruesome experiments for a very long time. The nonprofit refers to the project details as “$22 million in taxes and 50 years of wasteful government spending,” having also created a dedicated page (titled “Call for Cats”) on their website which urged visitors to call the USDA to complain about its experiments on kittens. Rep. Jimmy Panetta, who co-sponsored the House version of the Kittens in Traumatic Testing Ends Now Act of 2019 (KITTEN Act), praised the USDA’s decision to end their research practices. “I commend the USDA for their decision to end this type of testing on kittens. They listened to the people and responded appropriately to our concerns. This is how our institutions, our government, and our democracy should and must work,” said Rep. Panetta. Rep. Brian Mast, the lead co-sponsor of the KITTEN Act, said, “This is a decisive victory against government animal abuse and wasteful spending.” The USDA claims that it is currently in the process of putting the remaining 14 uninfected cats up for adoption by qualified USDA employees and in accordance with regulatory guidelines.

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NEWS

VEGAN ATHLETES COME TOGETHER TO REQUEST DAIRYFREE BOCA PRODUCTS by Alora Middleton

DOTSIE BAUSCH

TODD ELDRIDGE

MANDY GILL

KARA LANG

CHRIS MANDERINO

ALEXANDRA PAUL

REBECCA SONI

LUKE TAN

DUSTIN WATTEN

ine vegan athletes have joined forces to ask Kraft Heinz to ditch the dairy in their BOCA brand products. The elite athletes, members of the Switch4Good coalition, have sent a powerful letter (https://tinyurl. com/yyo9uqof) to Bernardo Hees, Kraft Heinz Chief Executive Officer. The letter, along with a partner petition from animal advocacy organization Compassion Over Killing (COK), resulted in a statement from BOCA brand manager Eric Palmer, who told (https://tinyurl.com/yxuuxa7k) COK, “At BOCA, we understand there are consumers who follow a vegan lifestyle or who otherwise avoid dairy. The majority of BOCA’s products are now vegan, and we’ll continue to explore opportunities to expand those vegan offerings.” This is an exciting update for Switch4Good and COK, who note that in the past few months, BOCA has eliminated dairy in all but four of their products. This campaign isn’t the first time COK has urged BOCA to drop the animal products in their foods. In 2010, a COK campaign (https://tinyurl.com/ y32xydht) was successful in convincing BOCA to remove eggs from their products. Their recent petition (https:// tinyurl.com/y25gav8p), “Kraft a Better BOCA and Ditch Dairy!” is part of the ditch-dairy campaign they started in February this year and has close to 50,000 signatures.

Kara Lang, Team USA volleyball player Dustin Watten, professional bodybuilder Luke Tan, plant-based super athlete Mandy Gill, and Olympic cyclist and founder of the Switch4Good coalition, Dotsie Bausch. Bausch formed Switch4Good after working with director Louie Psihoyos (The Cove) to create a commercial (https://tinyurl.com/y59shb5m) during the 2018 Olympics that was aimed at dismantling the long-believed myths about dairy as a health food. The commercial garnered extensive media coverage, sparking the coalition’s creation and subsequent projects, including the letter to Kraft Heinz. Bausch stopped consuming dairy after learning of the cruelty that takes place in the dairy industry and has experienced positive impacts on both her health and her performance as an athlete. Bausch is among many athletes who’ve benefited from removing dairy from their diet. In recent years, more and more athletes have switched to plantbased or dairy-free diets and have been reaping the benefits of their decision. In an interview (https://tinyurl.com/ y59hyxo9) with Switch4Good, Team USA volleyball player and letter signee Tom Watten spoke of how switching from dairy at age 25 impacted him as an athlete. He stated, “On and off the court, I felt lighter and had more energy. I didn’t feel as heavy as I used to feel while consuming dairy.” Mandy Gill,

who also signed the Switch4Good letter to Kraft Heinz, has also noted the benefits of ditching dairy. She told (https:// tinyurl.com/y5jhnlok) Switch4Good, “[M]y skin cleared up, my recovery time from workouts was faster than ever (and continues to increase to this day), and mid-afternoon brain fog became non-existent! You could say this decision truly changed my life for the best.” In fact, all of the Switch4Good athletes involved in the letter to Kraft Heinz have experienced benefits since switching to plant-based dairy options. In their letter, they note greater speed, faster recovery time, more endurance, and higher energy levels, stating, “As elite athletes, vegans have run marathons, broken records, claimed national championships, and even brought home Olympic medals — all while fueling ourselves with plant protein.”

The Switch4Good coalition sent their letter to Kraft Heinz in partnership with COK’s ditch-dairy campaign to convince BOCA to ditch dairy “for good.” The athletes involved in the letter included Olympic swimmer Rebecca Soni, NFL player Chris Manderini, Ironman athlete Alexandra Paul, Olympic figure skater Todd Eldridge, Olympic soccer player

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.

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US TROOPS GET ‘ARMY STRONG’ ON VEGAN OPTIONS by Emma Letessier

to the facility’s menu. The move to bring in more healthful meal options is hoped to help the army deal with a variety of diet-related health issues that today’s soldiers face, such as obesity, heart disease, and diabetes.

Although the comment was submitted due to the soldier’s religious beliefs, Patterson — who is a long-time vegan — jumped at the opportunity to introduce plant-based options

In demonstrating just how easy a change to a plant-based diet can be, the Fort Sill facility hasn’t completely changed the menu, opting instead to make smart swaps. The dining facility’s new and inventive plant-based entrees provide creative and healthier options for the soldiers.

he Guns and Rockets dining facility at Fort Sill, Oklahoma, has become the first US Army location to offer soldiers plant-based options on its menu for every meal. The change came after food adviser for the 75th Artillery Brigade, Chief Warrant Officer 2 Jeremy Patterson, received a suggestion card from a soldier asking for more plant-based options in the dining hall.

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US TROOPS GET ‘ARMY STRONG’ ON VEGAN OPTIONS

When more vegans spread the word that the world and all its inhabitants will benefit from veganism, then the world’s culture will change. - Chief Warrant Officer 2 Jeremy Patterson

They use things like black beans in place of chicken in the enchiladas on Taco Tuesday and tofu instead of beef in stirfry. And it’s going down very well with the soldiers: The plant-based options are selling out. With veganism on the rise in the US, and with many international athletes crediting a plant-based diet for superior physical and mental performance, it’s unsurprising that the Army is now watching this trend closely. While Army facilities are not required to offer vegan options unless a soldier specifically requests them, Patterson hopes that other locations will be inspired by Fort Sill and take on board the lessons they have learned: namely, that if they are going to offer soldiers plant-based options, they need to do it right, with the food tasting great and being well presented. The 75th Field Artillery Brigade Commander, COL Steven P. Carpenter completely supports providing healthier options for our Soldiers as long as it is in line with the Army’s regulatory guidelines. This plant-based feeding initiative follows Fort Sills Commanding General, Major General Wilson A. Shoffner’s guidance on ways to enhance our Healthy Army Community. The tactics and techniques of providing plant-based meals during every meal falls in line with all regulatory Army guidelines and is a win-win for all who partake.

Q: Thank you, Chief Patterson. Given your experience in the military, please share with us what meals were like in the past and how you’ve handled eating while being vegan. A: Being vegan in the military has its challenges. When I must eat from Dining Facilities (DFACs), there are usually few choices. Many of the hot vegetables tend to have dairy, animal base, or animal fat included in them. Many of the starches have cheese added to them, as well. Additionally, when a vegetarian option is provided, it’s not vegan, and I’m unable to eat it. I sometimes ask for the bread package to see if it’s vegan and make PB&J sandwiches or vegetable sandwiches from the salad bar. If there are beans on the salad bar, then I’m more than pleased, as this is a great form of protein. Going into the field is very challenging. The Meals Ready to Eat (MREs) are not vegan, and neither are the operational rations (OPRATs). These are what soldiers eat during training when a DFAC isn’t available. I usually bring food from the house to sustain me during training. Q: I know that adults in the military and even vegan kids in schools deal with this, and while there are glimpses of reform in your military branch and also in some LA and NYC schools, the changes can’t happen fast enough. If you had the power to decide for everyone, clearly you would offer vegan food alternatives everywhere, but what can we do as a community to make this happen? A: I believe that providing knowledge to the public about the benefits of not adding unnecessary animal by-products into foods is the key to success in the movement. Food can be delicious without adding animal by-products. When more vegans spread the word that the world and all its inhabitants will benefit from veganism, then the world’s culture will change. As vegans, we should always ask for more change in our stores and restaurants. Without speaking up and professionally demanding a change, change will not occur. Q: With various vegan politicians appearing on the scene, how do you think this will help the non-veg mainstream adapt to the changes on the horizon? A: In my opinion, there are many individuals who follow politicians. If there was a rise in politicians who believe in a specific view, this would gain popularity among the people. Q: We really respect the efforts you put into this. In this issue of VEGWORLD, vegan athletes are the theme, and clearly, we would all agree that our military are the most important athletes we have as a country. The idea that some of our soldiers are being well fed with a healthy, plant-powered diet is exciting. How quickly do you see this growing, and how? A: The military takes pride in analyzing new, inventive ideas prior to implementing. The military looks for ways to keep the force strong and healthy. I believe that the civilian sector has already proved that eating a vegan diet has many benefits. I have a good idea how the military could accomplish growth with more vegan/plant-based options, and Guns and Rockets Dining Facility at Fort Sill, Oklahoma, is an example. I hope that our Plant-Based Friendly Feeding Initiative at Fort Sill will be duplicated throughout the military.

ABOUT THE AUTHOR Emma Letessier is the editor of BarefootVegan.com and co-founder of the Barefoot Vegan Farm, a micro-sanctuary and veganic permaculture farm in the southwest of France. In addition to her work with Barefoot Vegan, Emma is a contributor to Hectic Vegan Magazine, Vegan Italy, and the “Happy Happy Vegan” blog, and she’s also the content manager for One Bite Vegan Magazine. Find out more at http://www.barefootvegan.com.

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NEWS

THE ANTI-VEGAN NARRATIVE IN TODAY’S MAINSTREAM MEDIA by Emma Letessier

ou’ve probably come across the story headlines — tales of violent vegan extremists threatening farmers, for example, or the case of the vegan parents who starved their child on a vegan diet. From the trite to the ridiculous, the sensational headlines in the world’s mainstream media seek to make a mockery of the vegan movement and attempt to “expose” the hypocrisy of the vegan lifestyle. And as veganism grows in popularity, so too, it seems, do the lengths to which the mainstream journalists are willing to go (https://tinyurl. com/yykrbrjo). But what’s really behind this antivegan rhetoric?

DESPERATE TIMES CALL FOR DESPERATE MEDIA MEASURES In a recent article entitled, “4 AntiVegan Story Formulas from Mainstream

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Media,” Robert Grillo, activist, author, and founder and director of the nonprofit Free From Harm, says that as the “popularity of independent media outlets surges, the audience for the mainstream media is shrinking.” He credits this as the reason for journalists’ building “a set of predictable antivegan formulas to create stories that the media hopes will titillate its readers, hike ratings, and elicit engagement.” “While we should never excuse harassment or threats from anyone, vegan or otherwise,” Robert points out, “it’s important to recognize that these anti-vegan formulas are intended to intimidate vegans into silence, stoke division between vegans and the rest of society, or simply target vegans with ad hominem character attacks rather than deal with the very real and urgent issues that veganism raises.” Four examples of Robert’s observations of anti-vegan story formulas:

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• Honing in on the most sensational or salacious comment from a vegan activist and then presenting it as if it represents the entire vegan movement, at the same time painting the exploiters or abusers as “victims.” • Showcasing a vegan failure story that appeals to the public’s fears of becoming nutrient-deficient from a vegan diet and using it as a cautionary tale for anyone who might be thinking about transitioning to veganism. • Presenting a story that squarely targets “shooting the vegan messenger,” whining about how annoying or aggressive vegans are while completely ignoring the substance of the vegan message. • Spinning a story, in an attempt to stifle vegan activism, about a butcher, farmer, or shop owner who claims to have sold more animal products

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thanks to the actions of vegan protestors. The intention is to send the message that vegans who speak out actually make matters worse for animals.

don’t play ball. It’s disappointing but not unexpected.”

JOURNALISTS ARE MEANT TO CONVEY ISSUES IN A “NEUTRAL AND UNBIASED MANNER, REGARDLESS OF THE WRITER’S OPINION OR PERSONAL BELIEFS.”

Vegan journalist and PR consultant Katrina Fox agrees with Robert’s observations: “I’ve noticed more concerted efforts recently to discredit veganism as a viable lifestyle,” Katrina says. “Some media outlets are also using words such as ‘extreme’ to describe vegans. These are headlines designed to shock, and the stories typically don’t hold much weight, with little research carried out by the journalists.” This calls into question the ethics of journalists writing for these publications, since the basic tenets of the journalistic profession call for objectivity in reporting. Journalists are meant to convey issues in a “neutral and unbiased manner, regardless of the writer’s opinion or personal beliefs,” something that Katrina knows for certain isn’t happening. “Counter-arguments or responses to claims [in anti-vegan stories] are also often left out,” she states. “For example, in the recent story about a couple in Australia on trial for starving their child, I know that the journalists talked to two vegan pediatricians, but their comments weren’t included in the story.”

MONEY TALKS – MEDIA OUTLETS PANDER TO THE WISHES OF THE ANIMAL EXPLOITATION INDUSTRIES AND THEIR BIG BUDGETS Katrina also reveals that, beyond simply wanting to grab readers’ attention, journalists are basically being told what to write by the animal exploitation sectors. “As uptake in the vegan lifestyle increases, it means animal exploitation industries feel threatened,” she says. “They are powerful advertisers and have billions of dollars to spend, so they are putting pressure on media outlets to run negative stories about veganism, often threatening to pull their ads if journalists

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tion industries are prepared to go to influence these stories, it’s confirmation that veganism is being debated in the public eye, and people are seeing the good news as well as the ‘bad.’ Young people are now asking more questions and turning to alternative forms of information, so the media is losing its monopoly on news.”

COUNTERACTING THE ANTI-VEGAN NARRATIVE — THE RISE IN INDEPENDENT MEDIA AND CHANGING OUR PERCEPTIONS

- Katrina Fox NO SUCH THING AS “BAD PR” According to vegan psychologist Clare Mann, the media are enormously powerful in shaping people’s perceptions, especially for those who rarely look beyond the mainstream media for information. “The good news for veganism is that the truth behind its ethics, health and environmental benefits is now being shared with the world. This too is growing in popularity, and people are starting to see veganism as mainstream,” Clare confirms. “The reality is that most people conform to what everyone else is doing, which is why we have the crises we do, and marketers have used the media to exploit this. However, the more veganism becomes the norm, the more people will follow that, too.” Clare says that the growing number of anti-vegan stories in the media is actually a good sign of the progression of veganism from a fringe to a mainstream movement. “Some vegans get upset when there is bad news about veganism in the media; a celebrity saying they are no longer vegan because they didn’t have any energy, or vegan parents who have a child who is [nutrient-] deficient. “However, when we open our eyes and see the depths that animal exploita-

Robert, Katrina, and Clare all acknowledge the important role that social media and independent niche-media outlets play in helping vegans to share our own information and reach people. In addition to supporting independent media and vegan websites, Robert encourages vegans to take the time to write letters to the editor when they see anti-vegan stories in the media. “Leaving a comment is okay,” Robert agrees, “but sending a message to the editor might just get you published and reach thousands of readers.” And if you’re a vegan individual, business, or organization trying to secure coverage in the mainstream media, Katrina advises that you make a journalist’s job as easy as possible. “Journalists aren’t there to promote you or your business. Their job is to find interesting, entertaining stories that their audiences will love and share. So make sure you find the stories in your business and brand and pitch the right story to the right journalist at the right time,” she advises. “Keep an eye on trends in your particular field, as nowadays journalists like having statistics and research done for them, as they have less time to work on stories than before.”

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NEWS

EXPO WEST 2019 AN EXPLOSION OF VEGAN DELICIOUSNESS by Zak Shelton

magine a world in which you’re surrounded by virtually every vegan product you’ve ever loved as well as taste-testing brand-new products that aren’t even at the store yet and sampling an endless array of new brands and products that you’ve never tried or even heard of. How about the ability to taste and eat them all for free? Are you drooling yet? But wait, there’s more. Now add a community of passionate vegans who are all in the same place doing the same things and having as good a time as you are. While you’re at it, imagine this world is set in a place like Southern California and, oh yeah, let’s set the weather to sunny and 65 degrees. Sounds too good to be real, right? Well it’s not. It’s very real, and it is known as New Hope Natural Products Expo West (Expo West for short) in Anaheim, California. This year, VEGWORLD had the chance to attend for the third year in a row. Plant-based and vegan companies continue to take over the market. I cannot count on both hands and feet how many times I saw a plant-based or vegan brand’s booth located right next to a cheese-, egg-, or meat-based brand’s booth where the line to try the vegan products was almost painfully long, while their animal-based neighbors were twiddling their thumbs in front of a non-existent audience. It gives me so much hope. You see, these trade shows reflect what’s happening in the marketplace — supply’s response to demand, a micro reflection of the macro trends that are taking place with consumers. Here’s the observation: Everyone is going vegan. I also spoke with others who attended to hear their observations. I asked fellow vegan product hunter and friend Chris Petrellese of @consciouschris and @sweetsimplevegan what he noticed: “The biggest trends I saw at Expo West this year were oat milk and new varieties of plant-based protein. It was incredible to see so many brands getting on the vegan train!”

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HOT PRODUCTS AND BRANDS Just a sampling: PLANT FUSIONS’ COMPLETE PLANT COLLAGEN BUILDER, launched recently but showcased at the Expo. Still a showstopper. SHROOMS’ CRISPY MUSHROOM SNACKS. Not all mushroom snacks are created equal. This one is head and shoulders above the rest, especially the Spicy Jalapeno and Mesquite BBQ flavors. TIESTA TEA’S COLD-BREW TEAS AND TEA-INFUSED BEER. I never knew drinking green tea (especially cold) could be so good. I’ve been a fan of Tiesta Tea for a while, but they’ve really taken this to a new level. THE COCONUT COLLABORATIVE’S CHOCOLATE CHOCOLATE DECADENT DESSERT POTS. Literal magic. Words cannot describe how delicious this stuff is. MILKADAMIA’S NEW BUTTER. Whoa. Was not expecting how good this stuff was. But it was. GOOD CATCH’S NEW FISH-FREE TUNA. Better than you’re expecting it to be, even if, like me, you were expecting 10/10. MAGIC MUD’S ALARMINGLY EFFECTIVE VEGAN AND CRUELTY-FREE ACTIVATED CHARCOAL TOOTHPASTE. Literally, my teeth were whiter after I brushed them at this booth. There were countless other vegan brands and products at Expo West 2019 that I loved; in fact, so many that I can’t list them all in just one article. But keep an eye out! I’ll be sharing about them in the coming months. And remember, keep buying vegan products. It’s we, the consumers, who are changing things.

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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 Sarasota Veg Fest

Vegfest Houston

May 4, 2019

Asheville Vegan Fest June 8-9, 2019

Sarasota, FL

Asheville, NC

Houston, TX

Cleveland Vegfest

The 4th Annual Veggie

Vegan Faire

May 18, 2019

Connection Event June 29, 2019

July 2019

Cleveland, OH

Rancho Cucamonga, CA

2019 Lancaster Veg Fest June 1, 2019 Lancaster City, PA

Maidstone Vegan Festival July 2019 Maidstone, UK

Vegfest Kansas City

July 2019

Anaheim, CA New Jersey Vegfest July 12-14 2019 Atlantic City, NJ Spokane Vegfest 2019

June 7-9, 2019

Vegetarian Summerfest July 2019

Kansas City, MO

Pittsburg, PA

Spokane, WA

Plant Based World Expo

Vegfest Colorado

June 7-8, 2019

South Bay Vegfair July 2019

New York City, NY

San Jose, CA

Broomfield, CO

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July 27, 2019

July 27 & 28, 2019

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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; provide the 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.

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B USINESS SPOTLIGHT

AN INTERVIEW WITH MATT FRAZIER HOW NO MEAT ATHLETE HAPPENED AND WHAT’S IN ITS FUTURE by Bryan Cowan

ou’ve seen them in every city, wearing their No Meat Athlete t-shirts, most sporting large muscles and lean bodies. A far cry from the stereotypical skinny, tree-hugging, hippy vegan, right? These human specimens evoke thoughts of gladiators and warriors. How did this amazing organization come to exist? The original No Meat Athlete, Matt Frazier, tells all in this revealing interview. Bryan: First, let me say how happy we are to have this chance to learn more about No Meat Athlete and you personally, Matt. To start, tell me about

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an event in your life that helped start you in this direction. Matt: There were a lot, but your question makes me think of the three Tony Robbins events I attended over about 10 years; they really helped me focus on what I wanted to do. I attended three of his events: Date With Destiny, Business Mastery, and Unleash the Power Within. Bryan: I attended Business Mastery as well! So we have Tony Robbins’ way of thinking in common. Matt: We do! Where I really got insights into eating healthfully was at the end of “Unleash,” on

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the last day when the topic was Diet and Energy. Date with Destiny is, you know, a similar feel. But it’s, I would say, way more emotionally intense. And obviously it’s about personal things. It’s really good. I liked it better than Business Mastery, but I did enjoy Business Mastery, too. I’d thought about going vegetarian before. (I didn’t even think of vegan yet.) I thought you couldn’t really do it with running, but I did think it’d be a nice choice for the animals. That’s why I wanted to do it. But I thought it would be a bad choice for my health because of my running and all that. Going to Tony Robbins’ events convinced

me otherwise, that it could actually make me feel better in the short term. Not having less [fitness], but actually a bit more. And that’s when I decided, as soon as I got home, that I really wanted to go vegetarian. So I started No Meat Athlete, because I couldn’t find any information about how to do vegetarian with running, and then it took off, and then I went vegan and got more than the running. And then it just turned into a can-do, real, live business. Bryan: Wonderful. From that stepping-off point, where have you found the most inspiration?

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B USINESS SPOTLIGHT Matt: I think it just came from being a kid. That’s what my parents taught me to do: You know, do your best to stand out and do good things and get good grades, do well in sports. They weren’t overboard about it; that’s just kind of what I thought you did. So to me, being successful was doing good things and putting a ton of effort into them. As I got older, I just was really motivated by challenges. For some reason, that has always been exciting to me, the idea of doing something that on some level seemed like it was impossible. When you prove to yourself that you can do it, something changes. You have this brand-new, stretched level of envisioning things, because now your sphere of what’s possible has expanded. That’s what running was always about. My first marathon I jumped into not as a runner at all but just kind of, again, doing an impossible thing: “How can anyone run 26 miles? I have to do that!” So I did it, and then I wanted to qualify for the Boston Marathon — I kept trying for seven years. And what was amazing about that was that going vegetarian actually ended up being the last piece of the puzzle, the thing that got me to the Boston finish line. So, yes, it’s been about finding things that seem impossible on some level and then making them possible. And if I think about it, that’s what being vegan is like, because most people, if they’re not raised that way, when they think about being vegan, it just seems tremendously impractical. Many social things come up and awkward moments, and then there’s planning and preparation and timing to put in for the cooking. I’d love to know that I was eating that way for the animals, but still I thought, can I actually do that? Like, what would happen when

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right away; maybe going all the way immediately is not the most effective way to make it last.” So that was the early days. I also got a lot of compliments, people saying they liked reading the site because I was a real person, not a professional athlete or someone they couldn’t relate to on an athletic level. And because they felt entirely welcomed no matter how ready or not ready they were to start making this change. Tony Robbins photo by Randy Stewart

my dad calls me and wants me to come over for dinner; would I ruin it? I’d been thinking I didn’t really get into it as a challenge I had to do. But looking back, I was like, wow, maybe, just maybe, I was getting that same sort of fulfillment from this that I got in Boston, doing something that I thought, “No way could I ever do that!” Bryan: I love it. I think that’s fantastic. So how are you able to really connect with people about this kind of lifestyle? Matt: Well, I hate that preaching stuff, and I’m not sure why, but

delayed my becoming vegetarian and then vegan was that all I knew of it was people on college campuses handing out leaflets and just basically shoving this message down your throat. They’d say, “Here, you have to do this. Look how bad it is to not do this.” And I thought, wow, if I have to turn into that, this is not what we need. That probably kept me from becoming vegetarian for a while. But then, once I got to do No Meat Athlete, I just made sure I didn’t do that. So what the blog turned into was this way to be an example without telling people that they had to do this [become vegan]. I just started sharing all the stuff I

Bryan: I agree with you on all fronts. One of the challenges, I think, is that there has to be some way to temper that traditional militant vegan stereotype. Matt: I’ve wondered: Is the forceful approach potentially harmful to the movement? I don’t think it is. I think yes, certain people will hear that and not respond, but I do think it reaches some people. And most other people can tune it out like I did. I also think there’s the environmental message as well as the animal movement message, and the environment one is definitely growing and enjoying more attention now that Cow-

I JUST STARTED SHARING ALL THE STUFF I WAS DOING. AND IF PEOPLE FOUND MY MESSAGE INSPIRING AND HELPFUL, THEN THAT'D BE WONDERFUL. I never liked being “sold to.” And I always felt like I was personally rejecting someone if I said no. I never wanted to be in the position of pushing something on someone and making them feel like they had to say yes. Also, one of the things that

was doing. And if people found my message inspiring and helpful, then that’d be wonderful. I think it’s a better way to spread your message than the more forceful approach. It’s a softer approach. For example, “You don’t have to do this all the way

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spiracy has come out. But I think many vegans are more motivated by doing what is best for themselves than by the animals or the environment message. I think that’s a huge move in the right direction as far as reaching more people because, when it comes down to it, most people

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B USINESS SPOTLIGHT and that took care of the twolegged animals, and now I was left with fish, and I never even liked fish that much! I did that for a couple of weeks and pretty soon was realizing that I liked the vegetarian meals better. Again, not even thinking about vegan. I barely knew what vegan was at that time and didn’t have any sense that it was healthier. And I could still get proteins and yogurt and cheese and all those things. …

want to do what’s best for themselves. And we all do it, even those of us who are ethically motivated, because it makes us feel best to eat that way. Now that Forks Over Knives has come out, I think it’s really, really good that people are starting to associate this thing with “Hey, this is the thing that is good for me.” I don’t know, maybe I’m wrong with this because being involved in it so closely makes it hard to have perspective, but I just get a sense that nowadays it doesn’t seem like veganism is viewed entirely as what it used to be: You know, people protesting, throwing animal blood on people outside of stores, or whatever. Although I don’t love it when people use the term “plant-based” to talk about things that aren’t vegan, I just feel like that whole message is about health and that this [veganism] is a really good choice for your health. I think we are moving away from some of the idea that veganism is this bunch of “crazy” people who just want to rope you in. Bryan: So you’re saying, “Hey, walk towards this a few steps. You’ll see, you’ll have some successes, then you’ll take a few more steps and, lo and behold, here you are.” My next question is: Many people who haven’t adopted a plant-based diet have an “I can’t go without it,” type of approach to nonvegan food. Right? How did you conquer yours, and what should people know to be able to conquer theirs? Matt: That is a great question, and I think it’s really, really important. What I did without realizing it was, I didn’t ever say it’s time for me now to make a drastic, overnight change in what I’m doing. I said — again not realizing that this was the plan I was moving towards, becoming 100% vegan — “Well, I don’t want to eat animals. They don’t like that! It just doesn’t seem right to

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YOU CAN BE NORMAL AND

YOU CAN BE VEGAN me. So I’ve had it with that, but I need protein, especially for running, right? So what I’m going to do is not eat the four-legged animals, the ones that seem the most like me [emotionally], the ones I think have the most "feelings” or that I thought felt things the most. So I cut that out for a year and that’s what I was doing; I was thinking, “Well, I’m just someone now who doesn’t eat beef or pork and that’s who I am.” And it worked really well and I liked it and I felt good about making that choice.

restaurant and understand that this whole page of the menu wasn’t for me, but that other page was, and I learned how to start talking to someone whose party I was going to, or dinner or whatever, and say, “Hey, I don’t eat this food anymore. Should I just bring my own dish or whatever?” I don’t say I’m vegan. Unfortunately, a lot of the time vegans say, “What can you do for me?” I learned to not do that, to start planning vegan meals and learning how to order food without non-vegan ingredients.

Also, I learned how to go to a

Next after that, I cut out the birds

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I just kept feeling better at each step. I felt better, more energetic, and healthier — really better, which was a surprise. So then it was like, “Well, I’d like to become vegan, but I don’t really think I can do that yet.” I didn’t realize I was doing it! Just not overnight, like I said. I stopped drinking milk; I didn’t mind if I just cut out that glass of milk every day. I was left with cheese for a while, and I said, “I don’t want to give up cheese! I like having cheese with wine or whatever.” But I don’t know, it seems like you start to become more compassionate just by feeling good about those compassionate choices. You start to connect more with animals. And then I felt like I started to not want to eat cheese way more than I had ever felt before. And I said, “That’s great!” So what I did with trying to be vegan was tell myself, “I’m going to go 30 days being vegan, and what’s so hard about a little trial?” It could be seven days or 10 days; it doesn’t have to be 30. You just need to cross every finish line. And suddenly you have so much more ammunition as far as fighting off urges goes and so much more willpower. Why? Because it’s short. You don’t have to think, “If I keep going in this direction, I can never, never have a pizza again,” which only makes you want the pizza more. Plus, when it’s time to decide if you want to extend your trial,

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B USINESS SPOTLIGHT you’re not necessarily in that hot state of wanting whatever that food is; you’re not always craving that thing. Well, I got to the end of my 30-day challenge — and I did go back to eating cheese pizza. I didn’t eat a whole lot, but it wasn’t a secret or anything. I just said, “I’m doing this for 30 days and when I’m done I’ll write a blog with, ‘Here’s how my trial went and here’s why I’m not ready to be vegan yet.’” But what happened? What I did not expect at all. Having that 30-day experience planted the seed in my mind that, yes, you actually can do this. Yes, it’s harder because you can’t have the same wants, but you know, you lived like this for 30 days and it wasn’t impossible and it wasn’t that awful, not being able to have pizza when you wanted a pizza. And then what happened is, I just gradually approached not eating cheese over the next six months or so without even trying anymore. I just started gradually realizing that I could have cheese less and less and be totally fine. And then, six months in, I was barely ever having cheese, and I said, “Okay, that’s it! I’m ready to be vegan.” I just said, “Okay, starting now, I want to do it.” I think that kind of approach is just so much better than having to force yourself to try it. When someone tells me they can’t just give up cheese, I say, “Well, just do everything but that. Do the stuff that you can do, and don’t worry about that.” I think that’s a huge win. So that’s my approach. Bryan: You’re celebrating the wins, and celebrating those wins makes it a lot easier and more motivating to go get another win instead of focusing on the glass half empty, as they say.

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So my sense of the athlete’s perspective is that health and performance are things of critical importance to maintaining status as a top-tier athlete. It’s a fantastic platform. I think I would suggest that that piece may be one of your key next steps.

can actually perform at the very highest level in the sport that you love by eating a plant-based diet. For me, that was amazing. I think it really helped me keep going. Now we’re seeing the strength and speed athletes, even mixed-martial-arts fighters and bodybuilder types, doing it.

Matt: That’s a really good point! I had not actually thought about that, and it adds importance to what I do.

We’re also starting to see athletes like a UFC champion who’s vegan, or hearing that Tom Brady is pretty much vegan. That’s a totally different thing, when it becomes about speed and quickness and strength rather than endurance. I think that’s something that appeals to a whole lot of people and breaks a whole lot of people’s previous notions about what it means to be plant-based, espe-

Bryan: It does. I think it’s very worthwhile. Listen, I only run when I’m being chased! I’m never going to run for the joy of it, but we all look to those people, whether it’s the cover of Muscle and Fitness or Tennis magazine. And we fill in the

MANY OF THEM HAD NEVER MET ANOTHER VEGAN IN REAL LIFE UNTIL THEY ATTENDED THE NO MEAT ATHLETE THING! AND THAT WAS JUST AMAZING. blanks, right? Top-tier athletes come from a place of authority for us. And diet tends to be one of the key ingredients. Matt: I think it’s a great point. And I think partly that we are seeing that happen, because when I got into this, I was not the first; I just created this nice hub for it. This is my little corner of it, all about endurance athletes, people who had been doing it for a while. Scott Jurek and Brendan Brazier, performing at a high level, a professional level, eating a 100% plant-based diet. I think they motivated a lot of people like me as I learned that you

cially a plant-based athlete. Bryan: How is No Meat Athlete reaching out beyond its advocates to spread the vegan message? Matt: We’ve done some really cool things like starting a bunch of No Meat Athlete running groups, actually around the world. We started about 80 of them. No Meat Athlete has taken off in places like Oklahoma City, Virginia Beach, Miami. I went to visit the group in Oklahoma City because they were doing such cool stuff and posting these pictures and had all these peo-

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ple coming to the run, and they said many of them had never met another vegan in real life until they attended the No Meat Athlete thing! And that was just amazing. I think that that’s why some people who you would not expect to succeed, do. You know, in New York City you can find vegans anywhere you want, and you probably have a bunch of vegan friends. But in Oklahoma City you can’t, and No Meat Athlete created an outlet for that. Those events have been really, really cool for me, and there’s a spot for me to be a leader there and encourage people and motivate them. I’d love for this to spread virally. I think that would be the coolest thing. So I’m really excited about our running groups. Bryan: Matt, we understand that congratulations are in order — a certain someone got his cookbook listed in Sports Illustrated’s “7 Best Health & Wellness Books of 2017!" What’s that all about? How did that happen? That’s wonderful exposure to the mainstream community. Nice! Matt: Thank you! That was a huge surprise to me. It was for The No Meat Athlete Cookbook, which hadn’t even hit the shelves yet, so having a mainstream media outlet like Sports Illustrated endorse it was obviously a big boost, not just for the book, but for the whole idea that plant-based diets have a place in the sports conversation. I had been emailing the book out to the No Meat Athlete audience, asking them to support it by pre-ordering, and I guess that moved the needle enough on Amazon that Sports Illustrated noticed and checked it out. However it happened, I’m really grateful! Bryan: What new projects are you working on?

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B USINESS SPOTLIGHT Matt: Well, what’s happening in the community is that, in the past two years especially, we’ve built a team of No Meat Athletes that’s capable of getting things done. “Training” is the wrong word; it’s more like conditioning our audience to expect that (for example, in our Facebook group), when we post something, it’s important, and the stuff that comes from all the other people besides me is also from No Meat Athlete. Recently, especially in the past year, we’ve been building on that foundation, and we now have the capacity to do some really big stuff. What we’ll do now is figure out what that really big stuff is! We’ve thought about writing another cookbook. I know the publishers want us to do more cookbooks. I’ve postponed that for a while, because I don’t think it’s the most impactful thing that we can do right now, but I think in the next year or two I’ll do another one, maybe a kind of No Meat Athlete family cook-

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book. This one could be about raising young vegan athletes or vegan-active kids. I have two kids and they’re entering that sport phase; my son is an incredible soccer player, and he’s 8 years old. He’s 100% vegan. But that makes me think extra carefully about the nutrition stuff, because, you know, with kids, especially with their health, I’m much less comfortable with taking big risks. I don’t think a vegan diet is a big problem for kids, though: I think the risk is to take your kid to McDonald’s every day. But I’m motivated to want to know more and make absolutely sure that, with kids, I’m giving them exactly what they need. So that’s something I’m thinking about. I also created a company a year and a half ago that sells supplements — that is, B12, D3, and DHA/EPA, a few things that really are lacking in a lot of vegan diets. Of course, everyone knows about B12, and not every person or vegan needs

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DHA or EPA. (There are people who can get alpha-lipoic acid [ALA] from flax seeds and walnuts and convert it.) But I think way more than half of people do. Even eating whole foods doesn’t always provide everything you need. I’m really motivated by creating good intelligent supplements that can help people do more with this diet and, for them and people in general, eliminate the time when a health problem from a deficiency shows up after, maybe, decades. So again, I think we need to mature as a movement and be intelligent about how we do it, instead of being defensive. The company is called Alpine Organics, and its site is Alpineorganics.co. The flagship product that we’ve made is called “Complement,” which is also its product name, instead of “supplement.” Bryan: It doesn’t sound like the five- or 10-year plan has jelled, so to speak. Am I right?

Matt: No, it really hasn’t. There are a lot of ideas I think about as far as, “We could do this, and it’d be really cool,” but I don’t know what they all are. There are a lot of directions that we could take. We have an academy program where people can come who are hungry for more information and want, for example, to learn about running a marathon or doing a triathlon or just, you know, becoming vegan. I’d like to make something more out of that, make our message capable of going mainstream, going viral, like these online diets such as Whole 30 that just become mega popular, or the P90X, the fitness thing — all those programs that have numbers and such in their names and just seem to capture this fascination in people. I think it’d be really cool to design one of those, but one that comes from a different place. I’d like to build a really wholesome version of that, one that uses what I’ve learned about how to change and how

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B USINESS SPOTLIGHT people respond to change. I think that’d be really cool. Otherwise, I haven’t figured out what we’re going to do beyond a year or two from now. I do think it’s valuable to have those plans but, as you probably know, what you think is going to happen often doesn’t. When I started No Meat Athlete, it was like, “I know there’s a need for this information because I can’t find it myself, and I’m going to start this thing and just start sharing what I’ve learned about it. If I do that, then I will have an audience so that, one day, I can go and start a real business based on this type of people who pay attention to me.” Then, when I had a business idea, I would be able to launch it. We’d have a lot of people who were really interested in what I had to say about plant-based nutrition. What I had no idea of, starting a business, was that it would become No Meat Athlete. I had no idea that that message, that here’s this guy doing this thing, would be what people would grab onto. I thought we were going to be selling t-shirts and maybe making a kind of community site for people who were vegetarian athletes back then. But what happened? The book, the blog, the podcast, all that good stuff. So I do think planning is valuable, and I wish I had more clarity about what our aim is in the next five years. But as I said, I also know that no matter what, things change. Bryan: That’s my sense as well. One thing I’ve picked up talking with you is that some of the more enjoyable things we talked about seemed more exciting for you. I was looking through some of your hobbies and noticed that one of them is brewing beer, of all things, and

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this beer. And then, in the last moment before I’d be done, I knocked the kettle over and it spilled all over my back porch! I lost the five gallons of this Double IPA that I had brewed. I just put the stuff I’d used in the bathtub — it was all just filthy — and I couldn’t even look at it for like three days, and then I finally went in there and cleaned it all up. Haven’t brewed a batch of beer since then! It was just too painful. But I really do want to get back into it, because I really like making my own stuff. It’s just fun to make your own things. It’d be really nice if I had a rule that I only drink alcohol when I’ve made it myself. Unfortunately, I don’t have that standard for myself yet!

I WAS LOOKING THROUGH SOME OF YOUR HOBBIES AND NOTICED THAT ONE OF THEM IS BREWING BEER. it seems like a funny departure from the health-only content. Tell me a little bit about that. Matt: Yeah, it is funny. I mean, I don’t think alcohol is a positive as far as health goes in most people’s lives. A lot of people like to pretend that it is, and there’ve been new studies and meta-analyses and things like that that showing alcohol is not a good thing. But I’ve always been someone who’s motivated by health, and I would never have gotten into this if I thought it was a destructive hobby. I think of brewing beer in the same way as cooking your own food. It’s a tremendous effort to get, say, a case and a half of beer out of it. And it’s not really any cheaper unless you’re doing it at some scale that most people can’t achieve. But cooking your own food — you know what? There’s almost this alchemy that happens. Like, how can you possibly take

grains and water and yeast and hops and create this drink that is so complex and interesting and can sometimes help your mood? It’s just, I don’t know, it’s crazy to me that you could do that. So, once I learned I could do that, I got really interested in it. I haven’t actually done it in quite a while, though, because … Bryan: “Because…?" Matt: Okay. With brewing, there’s extract brewing, where you aren’t starting with whole grain, you’re starting with the extract of that grain, which people have already made for you. But when you take it a step up, you go to whole grain or all grain, where you actually start with grains themselves and you do the extracting process to get sugars out of them. My wife got me a setup for whole-grain one Christmas, and the first time I did it, it took a ton of effort just to learn how to do it and a full day, really all day, brewing

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Bryan: I’m sorry for the failed Double IPA; that would be right up my alley! Let’s wrap this thing up here pretty quick. What’s the one thing that you really want people to take away from your website and your podcast? Matt: I would say it’s that you can be normal and you can be vegan. And I really think that’s it. If there’s one thing, that’s what I want to get across. Bryan: I think that makes a ton of sense. Matt, you’ve been awesome. This has been fantastic for me. I’ve appreciated the dialogue here, and I’m looking forward to putting this thing together. Matt: I haven’t done an interview like this in forever, and I’ve had a bunch of requests from, you know, different people. I kind of tend to not do it, but I don’t know, I decided to do this one, and actually, this is a really, really nice way to get back to it. This was a very stimulating conversation. I appreciate it.

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B USINESS SPOTLIGHT

VEGAN (YOU CAN) WEAR by Zak Shelton

egan fashion. How 2019 is that? By now, you probably have heard the term, but it has taken some years for us to get to a place where “vegan fashion” is not a thought or term on the outermost fringes of culture. Now, “vegan fashion” is becoming synonymous with “ethical” and “sustainable” fashion. Some of the most celebrated brands in the world (Stella McCartney and Adidas, for example) are beginning to incorporate animal-friendly materials and using the terms “vegan” and “vegan-friendly” in their marketing. What a turnaround we are seeing. Brands are responding to pressure to do the right thing in the sourcing and manufacturing of their consumer goods in

ways never seen before, specifically in relation to the use of animals. Adidas has even gone so far as to take a shoe that historically could have been made from leather and instead make it out of ocean-sourced plastics, mainly discarded fishing lines and nets from commercial fishing (for more information, google “Adidas x Parley for the Oceans”). And, as mainstream and corporate brands begin to make this a part of standard operations, we are seeing something else amazing take place: Vegan fashion startups are on the rise. These are brands born not from boardroom drive to boost sales and profitability, but with a mission in their hearts and a fire

in their bellies to create attractive wearables without using animals — purposefully and from the start. One such mission-driven brand that has caught our attention, VeganWear, is making something truly beautiful. Imagine a professional bag for men sourced from the highest-quality vegan materials and meticulously designed to bestow confidence and swagger on any man who carries it. You’re not imagining: VeganWear makes it now. I sat down with my friend David, the founder of VeganWear, to get a better understanding both of him and his brand. Here’s what happened:

B USINESS SPOTLIGHT Zak: David, please tell us the story of how it all began. David: One man, one briefcase! Just joking — well, sort of. I used to work as a consultant and, shortly after going vegan, I realized that everything I wore to work was made of animal products. Wool, leather, silk: Everything required to dress business casual or formal seems to be made from cruelty. I put off buying new business attire for a long time, but eventually, I realized I needed a more professional bag to really “dress to impress.” What’s incredible about a bag is that you wear it every day with everything, so a good bag can mean the difference between looking average and really impressing. I went online to find some vegan men’s bags, but most were too casual for my office. Some of the more novel materials like cork were definitely not going to cut it. I wanted to show that veganism is sexy. For me, the best way to be an ambassador is to be someone others can aspire to be. That means being kind, healthy, friendly, fun, and, quite frankly, attractive. None of those bags was close to the level of professionalism and attractiveness I wanted, so I looked abroad. I imported a handmade bag from Singapore which was advertised to be masculine and professional. I received it and, wouldn’t you know it, it was bejeweled. Hahaha. It wasn’t in the pictures, but ultimately, it looked like a big purse. I happily wore it for a few weeks to the office, but I realized there had to be a better way. So I set out to solve the issue. I researched factories across the world until I found one that could design the bag I wanted, to the standards I wanted, with the ethics I wanted. And with me in the driver’s seat, they were able to make it not only vegan but ultra-durable, convenient, and sexy. And all of a sudden, I was receiving compliments daily on my briefcase and my look. I realized that I could bring this bag — now called the Gentleman’s Bag — to the world and save animals by doing so, so why wouldn’t I? Men are estimated at around 20-25% of the vegan population. If we can break one of the biggest barriers to veganism, the belief that masculinity and meat-eating are linked, and make veganism sexy, everybody wins. Zak: I could not agree more that the best way to be an ambassador is to be attractive. I think “fun,” “healthy,” “friendly,” “aesthetic”…all of those things fall under attractive. What’s your biggest accomplishment so far, your biggest win as a brand? David: We’ve managed to put veganism on the map for people who never considered it. While we love our work with the animal charities we support and our incredible vegan partners, we’re blown away by the response from the non-veg community. That’s a lot of the work vegan brands do. Meeting supply is a lot easier, but I want to create demand, which is more powerful and harder. People don’t know it’s not leather and can’t believe it when they find out. People are wearing this briefcase (their best briefcase, period) and talking about how it happens to be vegan and their pride at reducing suffering and environmental damage. It’s bringing the conversation to offices, bars, and living rooms across the country where they wouldn’t be happening otherwise, and it’s showing that living cruelty-free is what we should all aspire to. That’s our vision, and we’re so happy it’s become a reality. Zak: I am so incredibly pumped-up from that answer! As a marketer and a vegan, creating demand from non-vegan consumers is something that excites me, literally keeps me up at night and wakes me up in the morning. What is the hardest lesson you’ve had to learn? David: Financial planning! I planned to operate off a shoestring budget and grow sales quickly, so we could spread our reach and impact for the animals. However, life never

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B USINESS SPOTLIGHT works out that way. I left my job with enough in the bank to last a few months, but expenses added up — clothing brands are notoriously cash-intensive to start and operate — and there were delays with making the products, receiving them, sending them to customers. I was very lucky to have supportive family, friends, and Kiva lenders who helped me keep growing the brand. We’re growing slower than we can, but it keeps me quality- and customer-focused, which I like. Zak: How has that lesson helped you to move forward more effectively and quickly? David: It’s made my priorities clear. I had to really think about whether I should or even could self-fund, borrow money, or sell equity. In that process, I realized that I started this company to help animals, and that’s always the end goal. While I was avoiding investment so that we could keep our focus on impact rather than returns, I realized that’s not the best approach. We could take on investors in the future who align with our impact-centric ethos, if their investment enables us to take the company to the next level and save more animals in the process. Zak: Tell our readers a little-known or most interesting fact about the company. David: When we started, we donated quite a bit to animal charities before we even made a penny. What was fascinating there was that people thought we were bigger than we were, which helped our image. We still maintain that ethos today: While we have a 5% pledge, we consistently donate more than that to the most effective organizations. You can follow our giving on Instagram @veganwear, Facebook, or our site, https://veganwear.us.

Zak: That is an unbelievably powerful thing. To cut profit off the top, from the get-go; I can just hear the Shark Tank people now: “I’m out.” But what’s powerful in the mission is in the bottom line. The mission is the profit. So, how do you see the future of vegan fashion impacting the everyday consumer? David: With the rise of veganism, vegan fashion is absolutely going to keep growing. Companies need to come out with higher-quality, lower-price vegan fashion, but that’ll be easier with scale. We already see many fast-fashion stores using vegan leather, as it’s cheaper than resource-intensive leather, but those products are poorly stitched and give non-leather materials a poor name. More than that, they’re not sustainable, as a wallet that falls apart in two or three months is not a win for anyone. Right now, vegan fashion falls into three buckets. Some products are vegan by default, like cotton shirts (assuming no animal dyes are used). Some products are made vegan because the materials are cheaper, though there may be ethics, quality, or durability issues there. And if you want to make sure it’s vegan, be careful: Something like polyurethane should be vegan but often has a splitleather backing. The third category is products made to be vegan. For example, ours as well as Vaute, Matt & Nat, and other brands. The last two categories are going to mix. At some point, the population that cares about cruelty-free fashion will grow to the point where brands need to make their products vegan to appeal to a greater number of people. In fashion, you need to manufacture at scale

to get costs down. That’s one of the reasons vegan fashion can get pricey now; brands like ours hand-stitch products or design small quantities, which gets expensive. At some point, vegan fashion will be the high-quality, lower-cost choice, the only choice that makes sense. In terms of the everyday consumer, that means they’ll be able to shop at most places and be vegan. It’ll make veganism more accessible for people. I hope brands like VeganWear are able to blaze that trail for larger retailers and brands to make vegan fashion the norm. Zak: What are your opinions about taking on investment vs. keeping the whole pie to yourself as an entrepreneur? David: Hopefully, it’s a vegan pie! I answered this question a little earlier, but money isn’t what motivates me. I had a very comfortable job that I traded in to try to make lives better for however many animals I can. I’d happily take on investment if it grew the company and, by proxy, our impact. That’s how I make decisions for VeganWear. Zak: It’s a vegan key lime pie, my favorite! What advice would you give to someone starting a vegan business, particularly a fashion brand or label? David: Budget a lot more than you expect. If you can start out with funding in the six-figure range, you’re more likely to create a sustainable company that makes a huge impact for the animals. Also, know who your market is. Unfortunately, the U.S. vegan market isn’t large, and you’re competing against cheap, fast fashion as well as expensive vegan options from big brands. If you want to create a vegan brand, you’ll likely have to sell in the non-vegan space as well,

which requires you to have a great, differentiated brand that “just so happens to be vegan.” For any aspiring entrepreneurs or trailblazers, feel free to reach out to me via our website or social media. Zak: I know that you utilized crowdfunding to help raise money for a product launch. What was your experience like, and do you foresee using that in the future? David: Crowdfunding is an interesting concept, and I think it’s evolved over time. Nowadays, crowdfunding is less for ideas and more for product launches. Most launches have experienced teams backing them. I learned that the hard way, as I hoped the platforms would deliver traffic. It’s a good way to gain credibility, but I’d advise anyone who wants to go the crowdfunding route to get a crowdfunding expert, who will likely advise you to build up a significant email list and early press. We’ll likely skip crowdfunding in the future and go direct-to-consumer. We’re finding that providing quality products and experiences has helped us build a fiercely loyal customer following. They’re excited to see what we roll out next, which makes our job easier! Zak: Tell us in your words what is unique or special about your products that separates you from your competitors. What have you focused on from a branding and marketing perspective to convey that to your target audience? David: We’re an ultra-masculine, ultra-professional brand. Briefcases, our signature product, are traditional, and that’s what we’re going for. We want

our clients to be the best-dressed, most attractive people in their work and social environments. With that, success will come to them and they can best serve the world we share. We’ve been fortunate to work with vegan bodybuilders and athletes to promote our brand and vision. Vegans and non-vegans alike love it, because it’s about bringing the appeal of being a good man, a good person, back to the forefront of everyone’s minds. As an aside, we also have female clients, and you’ll find our bags toted by some female supermodels. Our branding emphasizes men due to our brand’s vision of redefining masculinity to include cruelty-free living, but we think everyone deserves to look and feel great. Is this the part where I include a shoutout for VeganWear? Zak: Lastly, what does the future hold for VeganWear as a brand? David: We’ll be launching new products — messenger bags, shoes, belts — working our way to a full men’s line. One place where you can get the highest-quality, most durable men’s essentials for work. We’re also looking at expanding internationally to Canada, the European Union, and hopefully beyond. In the nearer term, we’re looking to compete more heavily with leather products. Our products are now on Amazon, and we’re look-

ing to increase our sales and get more reviews. That way, when people search for men’s briefcases or bags, they’ll find ours, sparing an animal and purchasing their first vegan product, spreading the conversation. And, of course, we’ll continue to grow our support of non-profits who improve the lives of animals. Zak: I’m so excited. Any new products or special events that you can share with our readers? David: I think I’ve already talked your ear off, Zak, but definitely follow us on Instagram @veganwear, Facebook @ VeganWearBrand, or Twitter @VeganWearBrand. We’ll announce new products there. Messenger bags and men’s shoes should be next, but we haven’t shared that yet! Our email list on VeganWear.us also receives occasional emails and are the first to know about those, so that’s another good avenue to stay connected. You should see us supporting some of the biggest animal charities’ events across the US, and we’re always looking for more to support! Hope to see you and your readers at some of those events! Zak: I and hopefully our readers are so happy to hear all of this. Thank you so much for sitting down with me.

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.

BUSINESS

AN INCOMPLETE GUIDE TO VEGAN INVESTING by Peter Manley

INVEST IN PRIVATE BUSINESS STARTUPS

s a vegan, you’ve already completely eliminated your consumption and usage of animal-based products such as meat, dairy, and leather. And as a vegan, you want to support veganism in any way you can. So, what about the companies in which you invest your money? Veganism is indeed gaining traction around the world, but it can still be a difficult task to find truly vegan companies to invest in. You have three approaches to investing in a vegan future, depending on your budget, your comfort level with only partially vegan companies, and the level of risk you consider acceptable. But what are your vegan-business options? Let’s explore them.

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These companies are typically small and fairly new on the market. All companies must start somewhere — and this is where they start. Since they’re business newcomers, data on their performance is scanty, so investing in these private vegan business startups presents the highest risk as well as the highest reward. After all, you’re investing in them while they’re small, so if they grow exponentially, so will your return on investment. If they don’t, you can lose bigtime. If you choose this investing option, keep in mind that these startup companies typically seek larger investments that will help them propel their business into higher profitability. In return, you earn equity in the company. Some examples of these companies are Califia Farms (plant-based milks) and HIPPEAS (pea-based snacks), in which Leonardo DiCaprio has invested handsomely. Impossible Foods raised $387.5 million, Beyond Meat raised $122 million, and, more recently, Motif raised $90 million to help even more startups use plant-based ingredients. However, this option can require a sizeable investment by the everyday investor, like you or me. Vegan Launch is a website that, once you sign up, sends you lists of vegan companies in which you can invest. Once you decide to invest in a company, you simply purchase equity via Vegan Launch’s platform. The service does have a cost, but the upside is that they only send you lists of reputable and vetted startup businesses.

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VEGWORLD Magazine

INVEST IN PUBLICLY TRADED VEGAN COMPANIES Since veganism is still on the rise and not completely established in the market, there are only a few stock options for vegan companies. Please note that, at this time, there are no 100% vegan publicly traded companies. Therefore, the options listed below are simply the most vegan companies available. However, expect to see change quickly as veganism gains momentum. Tofutti Brands, Inc. (OTCMKTS: TOFB) Tofutti is a US-based company that produces a range of soy-based, dairyfree foods. They sell a variety of dairyfree products such as ice cream, cream cheese, and sour cream. While a majority of their products are vegan, not all of them are. It’s worth noting that their stock hasn’t been performing at its best for a few years. Who knows, maybe they will turn this around! Hain Celestial (NASDAQ: HAIN) Hain Celestial owns a large group of brands including Celestial Seasonings, Earth’s Best, Health Valley, FreeBird Chicken, and Plainville Farms Turkey. Although many of their brands are marketed as vegan and organic, not all of them are. In fact, as you can see, two of their brands are completely meat-based. However, they’ve made it onto this list since a majority of their brands’ products are plant-based and organic. Pinnacle Foods (NYSE: PF) Much like Hain Celestial, Pinnacle Foods owns a collection of brands, including Earth Balance and Gardein. Many of their brands produce vegan and/or organic products, but some of their brands are nonvegan, such as Duncan Hines, Mrs. Butterworth’s, and Birds Eye.

INVEST IN COMPANIES THAT ARE BEGINNING TO SUPPORT VEGANISM Keep in mind that these companies are absolutely not vegan. In fact, included in this list are companies that contribute excessively to the meat industry. However, the companies listed under this category have started supporting and

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investing in plant-based companies and efforts. They aren’t necessarily going vegan, but they support both the vegan and non-vegan sides of the consumer market. Apple (NASDAQ: AAPL) Apple is one of the largest and best-known companies in the world today. Although they are neither vegan nor non-vegan, they own a considerably large chunk of the soonto-be US Vegan Climate ETF (exchangetraded fund). Nestlé (OTCMKTS: NSRGY) In recent years, Nestlé has been putting in a lot of effort toward having a largely plantbased portfolio. Mark Schneider, CEO of Nestlé, is aware of the monumental shift toward veganism and wants to be heavily involved with it rather than going against it. In fact, the company will soon be releasing the Incredible Burger, a completely plant-based burger patty that tastes and even bleeds like real meat. Danone (OTCMKTS: DANOY) Danone recently announced that they have banded together with a few other plantbased companies to form the PlantBased Foods of Canada (PBFA) organization, which is dedicated to improving healthy food options in Canada (PBFA = Plant-Based Foods Association). Tyson (NYSE: TSN) Yes, let’s be clear that Tyson is in no way a vegan company. In fact, they are almost the exact opposite. However, they did make a handsome investment in the popular brand Beyond Meat. They’ve even created a $150 million fund to invest in plant-based startups. Maybe someday in the future they’ll switch to selling plantbased meat products?

Campbell’s (NYSE: CPB) Campbell’s makes America’s favorite canned soup. Although this company still makes a lot of other non-vegan products, they recently joined the Plant Based Foods Association. Furthermore, they have also launched several vegan products.

LOOKING AHEAD As you can see, although there are some vegan investment options available, they aren’t the strongest. Some of the options listed can barely be considered vegan. However, this is what is available currently, and supporting a partially vegan company is perhaps better than supporting a company that is not vegan at all or even opposes veganism. But get ready: There will be an amazing new way of investing in veganism to come in the near future. Beyond Investing, a vegan investment team/platform, has plans to introduce their ETF Vegan Climate Exchange Traded Fund in the very near future. An ETF, or exchange-traded fund, is an investment fund that consists of multiple assets such as stocks, bonds, and commodities. The ETF Vegan Climate Exchange Traded Fund will be 100% cruelty-free and consist only of truly vegan stock and options, meaning that you can invest with peace-of-mind. Also, when people think of vegan food options, Beyond Meat is typically one of the first companies to come to mind. Unfortunately, they have yet to become a publicly traded company. In recent (and exciting) news, Ethan Brown, founder and CEO of Beyond Meat, has applied to list the company on NASDAQ under the ticker symbol “BYND”. As more information becomes available on this request, we’ll be sure to update our readers.

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OUR FAVORIT E T HINGS F

rom Oprah to Ariana Grande to Julie Andrews, many people look forward to their favorite things. At VEGWORLD Magazine, we are happy to be blessed with so many fun, new products that make checking the mail a little bit like Christmas every day! We are excited to share with you our staff’s favorites, from the amazing new sour cream we stumbled on at Expo West to the incredible new cookbook that you can use to delight both your veg and non-veg friends.

THE MAGIC OF TAHINI The Magic of Tahini cookbook shows home cooks how to elevate tahini above and beyond the hummus for which it is best known. With a primer on the different types of tahini and how to make them from scratch, and how to select the best store-bought tahini for your purposes, followed by over 50 sweet and savory recipes, this appealing book is a perfect introduction to cooking with this protein-rich “white gold.”

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FOLLOW YOUR HEART SOUR CREAM Look what our team discovered at Expo West! Hands down, the most realistic version of sour cream we have ever tried. YUM! Thick, creamy, and rich with that tangy sour cream flavor, Follow Your Heart uses a coconut cream base to create the perfect texture, dairy-free.

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FAVORITE THINGS

UPTON’S NATURALS CH’EESY MAC Upton’s Naturals is introducing Ch’eesy Mac, the first and only pre-cooked, vegan mac and cheese on the market. Offering a cleaner and plant-based take on this classic comfort food, and packaged with ready-to-eat pasta and a prepared pouch of nutritional yeast-based cheese, these 100% vegan products are also low in sugar and completely free of nuts, dairy, oil, trans fat, cholesterol, GMOs, and artificial flavors. Able to be microwaved, but even better pan-fried according to VEGWORLD staff!

MODEST MYLK Vegan, Gluten Free, and Organic, Modest Mylk offers a more sustainable and affordable plant-based milk. Modest Mylk eschews traditional cartons or plastic jugs in favor of reusable glass containers. When blended with water, Modest Mylk's concentrated nut base makes 42 8-ounce servings. Modest Mylk comes in six flavors and tastes great in coffee, over cereal, in smoothies or in a glass with vegan cookie.

CHOCHO CRAVINGS MADE VEGAN Make the transition to veganism easier for friends and family with the yummy new cookbook, Cravings Made Vegan: 50 Plant-Based Recipes for Your Comfort Food Favorites, which is sure to make them forget about eating animal products. Bianca and Sascha, bloggers and the foodie couple behind Elephantastic Vegan and The Veginner’s Cookbook have found replacements for your non-vegan friends' favorite cravings like mac and cheese, margarita pizza, lasagna, and chicken nuggets.

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Five Suns Foods is the company mastermind bringing Andean Lupin (also known as Chocho) to market. Though new to Americans, these “super beans” have been grown in Ecuador and Peru for over 1,500 years and are claimed to be the planet’s highest plant-based protein for any whole food. They’re packed with fiber, calcium, and essential amino acids and are gluten-free, nonGMO, have a low glycemic index — no net carbs — and, unlike some legumes, are easily digestible. A few of our staff used our samples to whip up homemade tortillas. Delish! (And guilt-free.)

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ESTINATION SPOTLIGHT: BARCELONA PLANT-BASED GUIDE TO

Barcelona

Photo by Flax & Kale

WHERE TO ENJOY THE CITY’S PLANTIFUL FOOD OFFERINGS by Beth Williams

WHERE TO ENJOY THE CITY’S PLANTIFUL FOOD OFFERINGS

here are many reasons to visit Barcelona, from Gaudí’s Sagrada Familia and other modernist gems to its wonderful museums, beaches, Catalan culture and hospitality, and, of course, the food. Although the local culinary scene remains skewed toward meat and dairy, a modern plant-focused trend is emerging. In 2016 Barcelona declared itself the first “vegfriendly” city in the world with the goal of becoming a friend “to vegan and vegetarian culture.” New restaurants are opening all the time, and existing establishments are adding vegetarian and vegan menu options. There’s never been a better time for plant-based travelers to visit this lively and exciting destination.

Photo by Flax & Kale Passage

GENERAL TIPS FOR PLANT-BASED EATING IN BARCELONA Apps have greatly simplified travel and are an indispensable resource. The best apps for finding plant-friendly bars, stores, etc., are the city’s official Barcelona Veg Friendly app (you can switch the language to English in the settings) and Happy Cow, both of which are veggie-specific. You can also use filters to search for vegan options on TripAdvisor and Yelp. The same goes with TheFork, a reservation app that has tempting discounts of up to 50%. These apps allow you to bookmark favorites, so start researching ahead of time. Unless you speak Spanish (aka Castillano) or Catalan, download the Google Translate app and save the Spanish and Catalan languages on your phone. This enables you to search for translations offline and will be helpful for reading menus and communicating with restaurant staff. There aren’t many traditional Catalan dishes that happen to be vegan, but try pan con tomate (bread with tomatoes), escalivada (mixed grilled vegetables), and calçots (a seasonal winter treat of giant barbecued spring onions dipped in romesco sauce) for some local flavor. AirBnB is a good option if you want to cook some of your own meals and escape the typical hotel breakfast of cold cuts, cheese, and pastries. It’s also nice to be able to stay and order in after a long day of wandering. Food delivery services are huge in Barcelona and let you filter by location and dietary preference. The top ones are RestoIn, Deliveroo, Glovo, JustEat, and UberEats.

Photo by Elisa Melero

PLANT-BASED RESTAURANTS, BARS, AND SHOPS Here’s a selection of our favorite eateries, watering holes, and stores that cater to the plant-based crowd.

WHERE TO EAT LUNCH OR BRUNCH Väcka is a delightful vegan spot, located in the hip neighborhood of Gracia. We love their veggie burgers, kale chips, raw pizza, and juices. Healthy, with many raw dishes available. La Trocadero: A vegan fast-food joint with a dizzying array of veggie burgers. Conveniently located a few steps from the Sagrada Familia. Don’t miss out on the onion rings! Flax & Kale is the hip brunch destination in Barcelona. This bright and modern flexitarian restaurant has sweet and savory plant-based options and lovely cold-pressed juices. Flax & Kale Passage, Flax & Kale’s second location, celebrates fermentation. Come for the whole-grain vegan pizza (the “jb” is amazing) and the impressive kombucha lab.

WHERE TO HAVE DINNER

Photos by Väcka

Roots & Rolls is a stylish new restaurant serving up 100% plant-based rolls, poke bowls, and other Asian specialties. The rolls, avocado brownie, and espresso martini are to die for. Teresa Carles, Barcelona’s vegetarian mothership, has many vegan delights including plant-based takes on Spanish classics. Try the healthy nachos, lasanyuki, and snowflake cake. Gut is an omnivorous establishment offering numerous plant-based items. Nearly the entire menu is gluten-free, and it’s brimming with Mediterranean and Asian influences. VegWorld India is a 90% vegan Indian restaurant in the heart of Gracia. The spinach kofta (spinach balls) and potato samosa are particularly good. No alcohol served.

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DESTINATION SPOTLGHT: BARCELONA

WHERE TO DRINK AND NIBBLE Cerveceria Clandestina invites you to sit at a barrel to enjoy a cold pint and some vegan tapas. Serves the Beyond Burger and local beers. Located near the Hospital San Pau. Ale & Hop is situated in the trendy El Born neighborhood. This bar and restaurant serves great beer and comforting vegan bar food. The bar area gets busy, so arrive early to grab a stool. Where to indulge your sweet tooth: La Besneta is a cute little bakery serving 100% vegan cookies, cakes, brownies, pies, and more. The lemon meringue pie is sublime, and the delicious cake jars are perfect for a beachside picnic. Chรถk is a small bakery chain churning out decadent donuts, muffins, cookies, and other treats. Several vegan options are on offer. Good luck saying no to any of them!

Photo by Flax & Kale Passage

Gocce di Latte delights with plant-based sorbet, ice cream, and gluten-free cones near the beach. Not to be confused with the non-vegan parlor of the same name across the street.

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Photo by Teresa Carles

VEGWORLD Magazine

Issue 52 - May/June 2019 | Photo by Teresa Carles

DESTINATION SPOTLGHT: BARCELONA

WHERE TO SHOP FOR FOOD Markets are plentiful in Barcelona, so you should have no problem finding one near you. Some, like the famous La Boqueria market, are also tourist hotspots and worth a look. Vegacelona is a small but well-stocked store selling alternatives to meat, dairy, and eggs. The friendly staff speaks some English. Beyond Burger is available if you reserve in advance. Vegans & Bio Economato is a 100% plant-based supermarket with a wide variety of products and located centrally near Diagonal and Passeig de Sant Joan. Small produce section. Molsa and Veritas are natural-food chains with stores throughout the city and loads of plant-basedâ&#x20AC;&#x201C; friendly products. Good-quality fresh produce can be found at Amettler Origens stores and at the local vegetable stores that dot the streets of Barcelona.

Make the most of your time in Barcelona, and bon profit (Catalan for bon appĂŠtit)! Photo by Elisa Melero

Photo by Teresa Carles

ABOUT THE AUTHOR Beth Williams is a food writer, recipe developer, and co-founder of Williams Raines, the plant-based recipe and content development agency. Born and raised near Paris, France, Beth has an obsession with travel and good food as well as a photographic memory for outstanding meals. She lives in Barcelona, Spain, with her husband.

Photo by Flax & Kale

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See more of Williams Raines via: Instagram (https://www.instagram.com/williamsraines/); Website (https://www.williamsraines.com/)

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LIFESTYLE

CHEF TANYA’S KITCHEN BRINGS HER VEGAN CLASSICS BACK TO PALM SPRINGS, CALIFORNIA by Michael Taylor

Photo by @silviaryan

he name Tanya Petrovna may sound familiar to you. She was the founder of the very successful Native Foods Café Chain, which became the first national plant-based chain in the US in 2009, when Tanya sold it to a business venture intent on taking this regional chain national. Chef Tanya has taken her experience and wisdom from this successful restaurant endeavor and opened up an extremely popular and busy café in Palm Springs called Chef Tanya’s Kitchen.

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CHEF TANYA'S KITCHEN

Photo by @silviaryan

Having originally opened the site as a manufacturing facility for tempeh and seitan, Chef Tanya expanded it into a deli-style and quick-service gourmet vegan eatery. Her expertise in making seitan and tempeh enabled her sandwiches to be bursting with flavor that any carnivore would love. The most popular items on the menu are Pastrami Mami (very similar to a Reuben) and El Cubano (like a Cuban sandwich). The seitan used in these dishes is homemade and slow-roasted to emulate the real meats’ taste. Want to eat a little healthier? You can’t go wrong ordering a salad here. The Giant Bean & Kale salad is fantastic, with rich flavors and huge portions. And yes, the beans are huge! Another great “go to” salad is the Coachella Forever. The jicama with the mango lime dressing is the perfect combination.

cakes, a wide variety of puddings, and even a key lime parfait (that was hard not to order!)? When reviewing restaurants, I look for those that believe in vegan outreach, and Chef Tanya’s Kitchen is a standout. Want to learn how to make tasty faux meats to impress your carnivore friends? Tanya teaches classes monthly on how to make seitan into briskets and

corn beef. (Just go to www.cheftanyapetrovna.com/classes to sign up.) When not cooking or teaching, she is an avid animal-rights activist in the community. She joined the board at the Palm Springs Animal Shelter to turn it no-kill and also started a feral cat program. In addition to her delicious food, her activism is deserving of support from the vegan community. Chef Tanya recently expanded the Kitchen’s hours to 11 a.m.-8 p.m., seven days a week — to the delight of their patrons. Major credit cards are accepted; reservations are not. There’s seating for about 15 and plenty of parking!

If you’re in a rush, you can find many of the menu items pre-made in the refrigerator case. Stocked with plenty of sides to like such as Tu’no salad, potato salad, and Eggy salad, it also offers many desserts that I didn’t try but that looked very inviting: How about three types of

Photo by @silviaryan

ABOUT THE AUTHOR Michael Taylor travels in North America, South America, and Europe for business and strives to dine at the very best vegan restaurants in every city he visits. As a vegan of eight years and vegetarian for 22 years before that, he has sampled some of the best vegan foods in 47 states and 24 countries. Michael looks for restaurants using the best ingredients (organic preferred), innovative recipes, and vegan outreach.

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DRAKE’S ORGANIC SPIRITS IMPACTING THE ALCOHOL INDUSTRY WITH HEALTH by Diane Pandolfini

rake’s Organic Spirits of Minneapolis, MN, has recently become the very first spirits company to obtain all five of the major health certifications available to distilleries: In addition to Vegan Certification, they include Kosher Certification, USDA Organic Certification, Non-GMO Project Verified Certification, and Gluten-Free Certification. The company began, under the name Captain Drake LLC, as a distributor of organic, non-GMO cane sugar from the Cauca Valley in Colombia, a pristine river valley with waters sourced from the Andes. Eventually that led to the desire to craft their own spirits, and Drake’s Organic Spirits was born. Today their products include Drake’s Organic White Rum, Organic Spiced Rum, and Organic Ultra-Premium Vodka. As a forerunner in the movement towards more sustainable production practices and dedication to the highest quality ingredients, Drake’s hasn’t been discouraged by the time and effort it takes to obtain these difficult certifications. In fact, Drake’s has been crafting organic spirits from the beginning. Until recently, the industry as a whole hasn’t placed much importance on these aspects of the production process, but now, slowly, the wine, beer, and distilled spirts world is beginning to change. Awareness — particularly of the spreading popularity of veg-

anism — is making inroads into the community and beginning to shape the creative direction the market is heading.

KOSHER CERTIFICATION

For an industry that sometimes overlooks “health”-related trends, this growing awareness marks a new challenge for brands in the same competitive set as Drake’s; they must now pay more attention to these certifications in planning their product lines.

There are many websites dedicated to the ongoing process of kosher certification. (Being Jewish or of Jewish descent is not necessary to receive this certificate.) To become certified, an alcoholic spirits company must submit an application and thereafter undergo mandatory twice-yearly (and sometimes more frequent) visits by a rabbi, year after year. The frequency of rabbinical visits is a big factor in the overall expense of becoming kosher-certified.

Because these certifications are visible to us in our daily lives in products of all kinds, it’s important to understand what the certification emblems on the packaging represent. Here’s some insight into the enormous amount of pre-planning and commitment it takes to be awarded certification and use of these symbols on packaging for spirits, beer, and wine.

http://wholekosher.com https://oukosher.org

Kosher foods can include almost anything; the most strict requirements relate to animal products and byproducts, which can require constant supervision.

UNTIL RECENTLY, THE INDUSTRY AS A WHOLE HASN’T PLACED MUCH IMPORTANCE ON THESE ASPECTS OF THE PRODUCTION PROCESS, BUT NOW, SLOWLY, THE WINE, BEER, AND DISTILLED SPIRTS WORLD IS BEGINNING TO CHANGE.

AWARENESS — PARTICULARLY OF THE SPREADING POPULARITY OF VEGANISM — IS MAKING INROADS INTO THE COMMUNITY AND BEGINNING TO SHAPE THE CREATIVE DIRECTION THE MARKET IS HEADING. Kosher options can be produced anywhere in the world where a rabbi is willing to travel. According to the Whole Kosher website, the necessary frequency of visits is assessed during the initial interview and depends on the nature of the business and the sorts of foods or beverages being produced.

USDA ORGANIC CERTIFICATION https://www.ecfr.gov This is by far the most difficult of the five certifications to receive. The list of rules and regulations is very long, and any business making more than $5000 annually in sales must be certified in order to state “Organic” on the label; the rules even go so far as to regulate the size of the font used to spell out the word! Products containing 70% or more organic ingredients may use the USDA Organic seal and/or display the word “organic” anywhere on the label except in the ingredients list. To become certified involves a lot of planning and work: An updated plan must be submitted every year. The exact percentage of each ingredient in each product and the tally of all organic ingredients must be calculated. This plan must also address any regulated aspects of the production facility such as the cleaning products used, other items produced in the same space, and how the equipment is washed, sterilized, and serviced.

VEGAN CERTIFICATION https://vegan.org/certification If you’re a vegan, you’re probably aware of the requirements for Vegan Certification, which also apply to the alcohol industry. Not only must the product contain no animal products or byproducts, but it must also have no ingredients that were ever tested on animals. (This includes a prohibition on using sugars processed with animal bone char.) In fact, each and every ingredient must be accounted for with a letter from its producer stating that no animals were used in any way in producing the ingredient. The most fascinating part of researching this certification that I discovered is the clause concerning GMOs. GMOs are allowed only if no animal genes have been inserted into the DNA of the GMO. This is next-level science, and I definitely appreciate the thoroughness. I’d never before considered that eating a strand of DNA in an apple or pear that contains a duplicate of animal code would render it non-vegan. If a business applying for Vegan Certification is more than 5 years old, it must prove it’s been practicing vegan manufacturing with 5 years of

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DRAKE’S ORGANIC SPIRITS

back-documents. This can cause a long delay in the process, so many businesses hoping to achieve this certification must wait until they have their paperwork in order. Use of the Certified Vegan logo, recognized worldwide, is permitted only on labels of brands produced in the US and US Territories, Canada, Australia, and New Zealand.

NON-GMO PROJECT VERIFIED CERTIFICATION https://www.nongmoproject.org Similar to the steps for vegan certification, non-GMO certification requires a technical inspection of each ingredient that is being used to produce a finished spirit, wine, or beer product. Ingredients with the highest risk of being genetically modified include many of the base grains and starches used in producing spirits including corn, potatoes, wheat, and sugar beets, so these are the most scrutinized ingredients during the certification process. Sometimes cross-pollination of GMO crops with non-GMO crops will result in the modified gene segment’s introduction into the descending generations of crops, contaminating the gene pool. A big problem in the past with many corn farmers, this is difficult to control as bees don’t reference property lines. Obtaining this certificate requires sourcing ingredients from reputable farmers as well as ongoing monitoring of descending generations, in both the field and the production facility.

GLUTEN-FREE CERTIFICATION https://gfco.org The process for this certification has very strict requirements, although the FDA allows the term “Gluten-Free” by itself to be used on US product labels with some requirements — particularly that any product with the Gluten-Free seal must contain less than 20 ppm of gluten. There are multiple organizations that do Gluten-Free Certification beyond the FDA requirements, including the Gluten-Free Certification Organization (GFCO). Since some of the people who eat a gluten-free diet are doing so for life-and-death reasons, the guidelines for certification are there to guarantee that the products are safe for people with gluten allergies or intolerances. It makes sense that obtaining this certification is a complex process: Vegan, kosher, non-GMO, and organic products are far less likely to trigger allergic or intolerance reactions than those labeled Gluten-Free that don’t have that certification. The FDA does not regulate distilled spirits, so Drake’s decision to obtain Gluten-Free Certification says a great deal about their high standards.

A QUICK INTERVIEW WITH KEY EXECUTIVES AT DRAKE’S ORGANIC SPIRITS In the interview below, CMO Patrick Klinger and CEO Mark Anderson discuss the uniquely distinctive qualities of Drake’s Organic Spirits.

Diane: What makes Drake’s unique? Mark: Drake’s organic vodka and organic rum are both produced from USDA Organic Cane Sugar. This is unique, because most vodka (like Tito’s) is produced from grain ethanol, primarily GMO corn. Grey Goose and Ketel One are from wheat, CÎroc from grapes with a lot of added sugar. To create any alcohol, sugar is converted using yeast enzymes into ethanol and CO2. Drake’s Organic Spirits begins the distillation process with pure USDA organic cane sugar instead of converting grain sugars (usually genetically modified) into grain ethanol. Diane: What is the most difficult part of each of the five certification processes that Drake’s has achieved, particularly Vegan Certification, and what are you proudest of about earning that one? Patrick: Qualifying for a certification requires a vigorous audit process from start to finish, scrutinizing the production of our products. As the first and only spirit brand to achieve all five, we have created an entire new category in the “Bev Alc” industry.

WE ARE VERY CONSCIOUS OF THE ENVIRONMENT, AND WE AT DRAKE’S LOVE ANIMALS, ALL SHAPES AND SIZES - Patrick Klinger, CMO, Drake’s Organic Spirits

DRAKE’S ORGANIC SPIRITS

We are very proud to be the first spirit brand to achieve the official Vegan Certification from Vegan.org. Most alcohol is filtered using charcoal that contains animal bone char. Drake’s Organic Spirits only uses coconut fiber filtration, allowing us to qualify as vegan (www.vegan. org). We are doing our best to educate the market about the proper logos to look for. Many companies make claims such as “non-GMO” or “vegan” or even create their own logos, intentionally misleading consumers. Diane: Do you use a filtration process to purify the water that you use in the distillery? Patrick: Great question! Few people realize this is a crucial part of any food and beverage. Many water treatment facilities at large manufacturing plants use chemicals, like chlorine, to treat and kill bacteria, along with charcoal filtration containing animal bone char. Our water is ultra-filtered with coconut fiber screens. Diane: There are a lot of cocktail recipes available on your website. How often do you update these? Patrick: We are currently in the midst of revamping our website and are aiming to update our cocktail recipes every few months. We will

also showcase our brand-new line of mixers that are USDA Organic, NonGMO Project Verified, gluten-free, vegan, and kosher. We have made it simple to craft turnkey fully certified cocktails. Diane: Do you have cocktail recipes available for people who follow strict vegan, non-GMO, gluten-free, kosher, and organic diets? Patrick: Yes, we will include a variety of vegan cocktail recipes along with our suggested mixers that will allow consumers to easily craft a delicious drink at home. All our cocktails are catered to those who live vegan, gluten free, non-GMO, organic, and kosher lifestyles. They are also catered to those who have open diets and want to enjoy a premium smooth cocktail. We collaborate with talented mixologists such as Rick Amieva (@plantbasedmixologist) and plan to work with them managing our vegan cocktail recipes, which we will make available on our website. Diane: What new spirits and liqueurs do you have planned for the future? Patrick: We are currently launching our most exciting product yet, called Spiked Ice. If you love Otter Pops, you’ll love these! Drake’s Organic Spiked Ice is a frozen cocktail with 15% ABV [alcohol by volume], made

MANY WATER TREATMENT FACILITIES AT LARGE MANUFACTURING PLANTS USE CHEMICALS, LIKE CHLORINE, TO TREAT AND KILL BACTERIA, ALONG WITH CHARCOAL FILTRATION CONTAINING ANIMAL BONE CHAR. - Patrick Klinger, CMO, Drake’s Organic Spirits 54

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with USDA Organic, vegan, NonGMO Project Verified, gluten-free, and kosher ingredients…and it’s under 80 calories! Drake’s Organic Spiked Ice will be available nationwide this summer. Follow @drakesorganic to stay tuned! Diane: What are some of the other things that Drake’s is doing to be sustainable? Patrick: We are very conscious of the environment, and we at Drake’s love animals, all shapes and sizes. We provide large accounts with paper straws and cups that are biodegradable. We also launched a Save the Bees campaign with a limited-edition yellow and black vodka bottle. A dollar for each bottle sold is donated to the Save the Bees Foundation. A portion of all proceeds from Drake’s Organic Spirits supports the Long Lake Animal Rescue Foundation, which provides a second chance to animals in need. This rescue is unique because there are only a few shelters that can take in large animals such as horses, fainting goats, and donkeys [as well as animals such as] ducks and turkeys. Please visit https://longlakeanimalrescue.org Diane: Mark and Patrick, thank you both for taking the time to enlighten us on the challenges you faced to achieve these five certifications. We appreciate knowing a little more about how your business model is designed to produce high-quality spirits in an eco-friendly manner, all the while giving back to the local community. You’re an inspiration to the beverage industry, and we’re all excited to watch the influence of your company and others like you in the future. Thank you for being a leader for change.

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ALL FOR ONE

THE LOON

INGREDIENTS

• • • • • •

1.5 oz Drake’s Rum 3-4 lime wedges 3-4 cucumbers 1 oz agave 1 oz Aquafaba a half bar spoon of Blue Spirulina powder

DIRECTIONS Muddle ingredients - add ice and shake Dump into a double rocks glass Garnish with a lime wedge and cucumber

•

1 oz Drake’s Vodka

•

0.75 oz fresh lemon juice

•

0.75 oz simple syrup

•

a half bar spoon of Blue Spirulina powder

DIRECTIONS Top off with champagne Garnish with dried Lily flowers Serve in a champagne flute

ABOUT THE AUTHOR Diane Pandolfini is an Advanced Sommelier through the Court of Master Sommeliers, an organization dedicated to educating beverage professionals all over the world. She strives to shed more light on how the alcohol industry and veganism co-exist, in the hope of making the world slightly more harmonious. In doing so, she is also writing a series of cookbooks. You can find more information at @the_vegan_ apocalypse or on Facebook at Vegan Apocalypse.

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BUSINESS

THE SIMPLE SPROUT: FROM BUD TO BLOOM, A BURGEONING BUSINESS by Courtney Garza

icture a night where you get to dress to impress in your finest green or gold gown, walk down a green carpet, meet and chat with some of the most inspiring local business owners, and eat from an all-vegan DIY toast bar. Sounds like a dream, doesnâ&#x20AC;&#x2122;t it? Well, it was my dream come true at the Winter Green Gala, held in Frisco, Texas, to promote Dallas-Fort Worthâ&#x20AC;&#x2122;s budding new plant-based dining and event business, The Simple Sprout (http://www.thesimplesprout.com). The Simple Sprout is a woman- and vegan-owned business launched by a duo of North Dallas ladies, Laura Thornthwaite and Alison Worthen, with the twin goals of 1) providing healthy nut butters and spreads using six or fewer ingredients while 2) empowering other women to follow their dreams and encouraging them along the way. The Winter Green Gala event was their way of sparking this movement, and women from all walks of life attended to share stories, laughs, and great food and start growing as a collective.

For the Gala, the Simple Sprout ladies teamed up with another group of local vegan women who call themselves The Plant Chics (https://tinyurl.com/yyb687bl). This supportive group, who motivate and hold one another accountable as they pursue their goals and aligned missions, helped promote the event, and two of the main representatives, Marzia Prince (https://tinyurl.com/y698dj82) and Brandy Wilson Edwards of Self Love Challenge, (https://tinyurl. com/y485def6) were the guest speakers. Each spoke about her plant-powered lifestyle experiences in relation to physical and mental wellness for all, enlightening and empowering the enthusiastic crowd that night.

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It was easy to see that the event was a success. The guests left feeling full…of yummy gourmet Simple Sprout–made toasts and desserts, yes, but of inspiration as well. “Our goal with the Green Gala was not just to educate our community of the harm in continuing to follow the SAD,” Worthen states, “but to offer a new excitement and interest in adding whole foods into our day.” Thornthwaite summed up well by stating, "You provide the base, we'll provide the toppings." Simple Sprout is making it easier for women and men alike to feel better in their own skin with delicious treats, encouraging words, and guidance and love to go with them.

THE SIMPLE SPROUT HAS SINCE SPREAD OUT As they enter what they and others are calling The Year of the Vegan, Thornthwaite and Worthen have taken their plant-based life empowerment mission beyond their starting offerings. Even as their jarred goods bring tasty plant-based options to people’s kitchens, they are engaging with a community of plant-eaters to establish more connections in people’s lives by bringing their dishes to people’s homes, offices, and events with customized catering. Through this service, they are working

to make plant-based eating more accessible to everyone. And the Simple Sprout girls have even bigger plans down the road: You’ll need to stay tuned to hear more about them! With such a noble vision — not only to bring awareness and great vegan products centered on health and wellness to Dallas-Fort Worth, but also to extend the reach of their culinary talents, thus helping to open more minds and opportunities for our society to grow — I can’t help but cheer on The Simple Sprout women every step of the way! Be sure to follow their journey on their social media pages at @thesimplesprout_.

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 throughout the Dallas, TX, 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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LIFESTYLE

FROM THE OUTSIDE LOOKING IN:

A NON-VEGAN’S JOURNEY AS A VEGCURIOUS by Nancy H. Tien

ood has always been at the crutch of human bonding. It’s the key to a successful party. It’s how business deals are solidified. It was through food that my family has taught me love and support. In Vietnamese culture, there is a value and benefit attributed to everything we put in our bodies. Even when our loved ones pass, we continue to honor them with offerings of rich meals and their favorite dishes. I was taught from a young age to truly cherish the depth of joy that food brings to my life.

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So when I learned about veganism, I couldn’t imagine what life would be like if I cut out certain foods. I made the mistakes of judging others, asking the ridiculous questions about protein intake, and simply refusing to see the problems in the food industry. But after jobs catering for folks with diverse dietary needs and trips with a vegan friend, I saw the real struggles and sacrifices others made as pescatarians, vegetarians, and vegans. I stood by others as they processed the exclusion and pain from being unable to eat fully,

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if at all, certain meals and at certain establishments. I began seeking information with a curious mind. With the wide availability of information around veganism, I became more comfortable asking questions and keeping an open mind. I saw how happy friends and celebrities are as vegetarians and vegans and knew there was a bigger picture to their dedication. I evolved to see veganism as a noble cause. Whether it’s for health, environmental, or ethical reasons — it takes a

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FROM THE OUTSIDE LOOKING IN

lot of dedication to be a vegan. However, the big myth I still had to confront in my perception was that the journey to veganism was to “go big or go home.” I’ve seen the documentaries, the results when athletes and celebrities, even friends, go vegan, and am seeing firsthand the environmental effects as we continue to mass-produce meat and meat products. One way or another, it’s a win-win situation when someone decides to go vegan. I’ve been learning about veganism for over 10 years now, and what started as conversations around what my best friend can eat while she’s fasting for religious purposes, has now evolved to what are vegan clothing brands and alternative products for making traditionally non-vegan recipes like chocolate chip cookies and cake. I finally took the leap. I decided 2019 was going to be the best year of my life, food choices included. There’s more to be gained in veganism than there is to lose. I’ve now been a successful pescatarian for the past three weeks and couldn’t be more proud of the progress I’ve made. Both my roommate and mother have also joined me for the cause and we are still fully able to bond over food. I’m making great choices for not only my mind and body, but also other beings in the world and our environment. This is what it’s like to be part of a movement.

ABOUT THE AUTHOR Nancy Tien is a veg-curious Texan native. As an educator, she firmly believes our generation’s purpose is to ensure a better future. Her interest in food came into professional focus through her work as an operations director for teaching conferences, where providing diverse meals while meeting a variety of dietary needs became a large part of building team culture. Outside of the classroom, Nancy hosts discussion groups around equity and social justice, plays catch with her dog, and travels around the globe.

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LIFESTYLE

GETTING MY BOOTY OFF THE COUCH AND INTO SHAPE(ISH) by Jennifer Jones Horton

t the beginning of 2017, it was about a year since I last exercised. Life simply took over — and exercise took a back seat. I was overwhelmingly busy as the business owner of a vegan restaurant, a mother of two adorable yet monstrous children, three rescue dogs, four rescue cats, and an entire feral community. I was exhausted. I just wanted to sink into the dang couch while eating chocolate. Yum. Chocolate! When 2018 arrived, I realized that I felt like I was shriveling up and becoming old. I had pretty much become the crypt-keeper. At 42, my sciatica had flared up, my neck was intensely tight,

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and my hamstrings were screaming. I became determined to get myself more active. I had no idea how I was going to do it; I just knew I needed to. Let me set the record straight: I am not gung-ho about changing your body image, just about feeling good about yourself and getting revitalized. This isn’t about your body shape; you are beautiful just as you are. This is about feeling good, finding joy, and loving our imperfections. I didn’t feel good because I wasn’t moving, so it was time for me to get off my butt. One Tuesday afternoon, as I watched my 6- and 8-year-old children exercise at gymnastics, flipping over bars and jumping on trampolines and balancing

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on balance beams, I sat admiring their effort while I ironically and extremely mindlessly surfed the web. It was here in the gym that I found my inspiration. I wish I could say it was seeing those impressive gymnasts doing all kinds of things upside down with lots of bounce — which made my knees hurt just watching. No, what actually inspired me was a silly little poster on the wall behind them. It was so simple. The poster contained letters of the alphabet with exercises next to each, and it simply said, “Choose three.” Choose three? I think I can actually accomplish that.

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GETTING MY BOOTY OFF THE COUCH AND INTO SHAPE(ISH)

I went home and created an alphabet sheet and filled it out with exercises. I stole the alphabet die from my Scattergories game. So for January 2018, I rolled the die three times to complete three exercises. It took me about five minutes each time. In February, I rolled the die four times, taking about six minutes to complete each time. In March, I rolled it five times, and on and on. The goal was to get to a 20- to 30-minute daily routine and gradually increase the challenge level while also keeping my exercise playful. When I got bored with the original exercises, I printed a new alphabet sheet and filled it in with new ones. Soon I started to engage the family and get them involved. I asked the kids to take turns rolling the die, and my son read the activities out loud. Then we all did our version of the exercises together. This simple task got me off the couch. And it just grew from there. I then started a 30-day online challenge called “Yoga with Adriene.” By the time 2018 came to a close, I had completed two back-to-back 30-day yogas. It reduced my stress. I felt less body pain, and if it helped get me in shape, too, that was a bonus. For me, I wanted to feel young again. “Bottom” line: You can do it! For a 2019 jumpstart, look at this list for some exercise suggestions, and add any exercises that suit your fancy. Then make your own alphabet worksheet.

Exercises compiled from a Sanctuary Bistro insta-list, sharing many folks’ favorite exercises: • 5-minute run in place

• 3-minute mosh pit with your family

• 25 jumping jacks

• 5 minutes of playing with your dog and/or cat - be active, move around!

• 15 squats

• 1-minute plank

• 10 pickups of your child or a stack of books

• 30 sit-ups • 10 burpees

• 3 minutes of being your favorite animal - act it out

• 15 lunges • 5 push-ups

• 15 step-ups (each side) onto a couch, chair, or coffee table

• 20 mountain climbers

• 5 minutes of dancing

• 20 oblique crunches (each side)

• 20 seconds of imaginary jump roping

• 3 minutes imitating an airplane or a bird. Move those arms and legs and get your heartbeat up!

• 1-minute bicycles

• 3 minutes of being a ballerina

• 20 toe touches

• 3 minutes of jumping around to a loud and fun song

• 35 calf raises • 25 high knees

• 20 throws of a football (both arms)

• 30-second side plank (each side)

• 20 jumps, knees up

• 3 30-second sprints

• 1-minute wall sit

• 3 reps of 10 each arm: bicep curls holding cans of food

• 5 minutes of stretching

• 5 minutes of yoga

• 2 minutes of roughhousing with the kids

• 5 minutes of gentle rough-housing

• 60 seconds of climbing on stuff

• 5 minutes of playing outside

• A 45-second handstand, using the couch or a wall to support you

• 10-minute walk

• 60 seconds of walking like an astronaut

• 5-minute pretend-to-play tennis

• 10 minutes of playing capture the flag

• Dancing to a Michael Jackson song

• 60-second shake it out

• 60 seconds of laughing out loud

Okay now…get up off that couch! Make that move! Gimme three jumping jacks! You’re on your way. Finally, for a nutrient-rich recipe, check out our Caramelized Leek, Zucchini, and Spinach Soufflé in the recipe section at the back of the magazine, shared from our cookbook, Sanctuary Bistro’s Recipes for Everyday Living: An Easy and Loving Approach to Gluten-Free Veganism.

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ABOUT THE AUTHOR Jennifer Jones Horton is the co-owner of Sanctuary Bistro along with her husband, Chef Barry. She is the author of Sanctuary Bistro’s Recipes for Everyday Living: An Easy and Loving Approach to Gluten-Free Veganism, which can be purchased through their website. Use the coupon code VEGWORLD and get free shipping! You can purchase it at https://tinyurl.com/y3ctj468.

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The vegan fashion revolution is on the rise, inspiring designers, stimulating creativity, and saving animals as well as, in many cases, the environment. Check out some of the latest trends, timeless pieces, and the up-and-coming innovation of vegan products.

Stasher Bag This is what I use to hold all my small, loose products. It is eco-friendly and environmentally safe. The company takes part in a plastic-free pledge, shown alongside their plastic-free products. Along with being plastic-free, they are reusable and save consumers from using plastic wrap and foil, helping make a difference in the litter many animals suffer from. Their bags can hold a range of products from snacks to makeup and toiletries.

W H AT ’ S GYM B

THE VEGAN by Tess

Acure I use their Brightening Coconut Cleansing Towelettes as a quick makeup remover before my workout and a wipe-down afterwards as well. Perfect for the girl on the go. They are 100% vegan, paraben-free, sulfate-free, mineral oil-free, petrolatum-free, silicone-free, and cruelty-free.

Orly I especially like their nail polish in my favorite color, Pamper Me. This color is part of their Breathable Treatment + Color Collection that is produced in a “13-Free” formula without toluene, formaldehyde, dibutyl phthalate (DBP), formaldehyde resin, camphor, ethyl tosylamide, xylene, triphenyl phosphate (TPP), MEHQ/HQ, MIT, parabens, animal-derived ingredients, or gluten.

Adidas Medium Y

I love to support Adidas on creating vegan pro laborations with icons is also pioneering in th

Pacifica Beauty I use their Malibu Lemon Blossom Perfumed Hair & Body Mist to give myself a spritz and smell fresh all over. There are 14 other scents available as well. Pacifica Beauty is a vegan brand and has a wide array of products, so you’re bound to find something you love.

Depending on your agenda, your gym bag could look very different and range from shampoo and conditioner in a shower caddy to a small bottle of sunscreen for an outdoor run. Nonetheless, I hope this list gives you some direction on vegan products that you can interchange in your bag! Best, Tess Chavez @veganduet

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S IN MY B AG?

N VERSION Chavez

Ritual This is my go-to vegan vitamin. I keep one bottle in my bag and one bottle at home. They are a twice-a-day vitamin, so whether I go to the gym in the morning or evening, I’m covered. Their capsules are labeled as vegetarian, but that’s only because the FDA does not have an official definition for vegan at the moment.

PiperWai Deodorant As seen on Shark Tank, PiperWai is a vegan activated-charcoal deodorant. It’s made without harmful ingredients like parabens, aluminum, and synthetic fragrances. It helps keep me fresh and, of course, odorless.

Ecco Bella They are a vegan all-natural beauty company, and I absolutely love their Vitamin E Lip Smoother in the color Petal for a little lip hydration and color. It’s gluten-free as well as vegan.

Yoga Bag

s for all of their recent work oducts alongside their collike Stella McCartney, who he vegan fashion industry.

KOOSHOO These hair ties are certified organic and cotton- and plastic-free. By choosing to use natural rubber, the company ensures that their hair ties are less toxic and help prevent plastic pollution and its effects on animals and the ecosystem. They are also biodegradable!

ABOUT THE AUTHOR Tess Chavez is an animal advocate, environmental activist, and health enthusiast. Although her love of animals acts as the driving force for her vegan lifestyle, she is just as passionate about the health benefits and environmental welfare. She aims to combine all aspects and apply them to fashion and beauty. Her hopes are to continue to help pioneer the movement while helping others navigate their way. She currently resides in Dallas, TX.

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Get Vegan Gear This Workout Year!

SHOES While many shoes are labeled as non-leather these days, a good number of them still contain animal-derived ingredients and products — something that can be very difficult to find out if you’re standing in a shop looking at shoes. Most running shoes are made from synthetic materials that keep them lighter and more breathable, and some are vegan, but others use a synthetic/leather blend. In addition, shoes designed for athletic use need strong glue; sadly, some brands use glue made from animal bones, so not all companies can guarantee that the glue they use in shoes is vegan. Luckily for us, there are some PETA- approved shoes you can trust:

Xero Shoes These are entirely vegan, and the company donates 5% of the purchase price of their DIY Feel True shoes to the Tarahumara Children’s Hospital Fund, which provides medical care, education, food, aid, and clean water programs to the Tarahumara region of Mexico, currently experiencing a major drought. (This calamity has pushed child mortality rates up while also reducing children’s chances of getting an education.) Plus, if you happen to like Xero Shoes, they also make sandals and boots!

Merrell Shoes Known for their great hiking boots, Merrell also offers vegan running shoes for different situations including trails and road/gym surfaces. Important to remember, however, is that much of what they make is not vegan. They do support a variety of good causes, though, including the Conservation Alliance to protect wild habitats and outdoor recreation (such as hiking trails) as well as Team Rubicon to help military veterans.

Adidas Shoes While you might not think that a large brand like Adidas would have vegan options, they actually do! They have many vegan shoes made from synthetic materials; their Parley shoes are actually partly made from recycled ocean plastic. The Powerlift 3.1 Shoes are designed for weightlifting and made from synthetic materials, so they’re vegan, too. Adidas is a good source for shoes regardless of the kind of training you’ll be doing.

APPAREL The majority of dyes are vegan-friendly now across all clothing, but there are still some brands that use animal-derived dyes. Here are two brands for you to try that are vegan-friendly:

Groceries Apparel Groceries Apparel uses all-vegetable dye for their clothing, and the fact that they use 100% organic and recycled materials is a huge bonus.

Wholesome Culture We like the idea that you can do your workout thing at the gym while promoting your love of animals and concern for the environment. Wholesome Culture carries a variety of clothes that display sayings promoting vegan causes.

JEWELRY While jewelry is not the most common go-to athletic gear, many women like the idea of a look they can wear all day and have begun to live in their workout clothes. This is what we like to call â&#x20AC;&#x153;athleisure wear,â&#x20AC;? and, perhaps surprisingly, you can find jewelry that fits right in.

Jewels by SJB Jewels by SJB is not only cruelty-free but also has a range of pieces that promote veganism. Additionally, with every purchase, a portion of the proceeds go to The Animal House, located in Ocho Rios, Jamaica.

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Love Your Face by Brandy Edwards

Girl, love your face! Seriously, give your skin some TLC before and after your workout and practice some self-care — you deserve it. I’m a busy bee who wants nothing to do with breakouts created from clogged pores after wearing makeup while sweating. I love a great sweat session, from trying to find my life doing cardio on the stair stepper or earning my muscles one rep at a time, but I want to get my blood pumping, not my makeup streaking. With that said, just as you should wipe down equipment before and after each use, you should clean your face pre- and post-workout, too.

Before you start… I encourage you to give your pores a much-needed break, before you get started with your fitness routine, from all of the fabulous makeup, lotions, and potions out there. I understand, with zero judgment, that some women prefer to sweat, or glisten, while wearing makeup or a tinted moisturizer. However, my face needs to breathe at the gym, with zero makeup or serums on it. I like to start by removing my makeup (if I’m even wearing any) with Yes To Cucumbers hypoallergenic facial wipes. The cucumber scent is refreshing, and the wipe feels incredibly soothing on my skin, which can sometimes be dry and sensitive. Once I’ve removed my makeup, I follow up with Quench Cleanse, a moisturizing cleanser from LimeLife by Alcone. Instead of being a cleanser that’s foamy and lathers up, and which can dry my skin even more, this

unscented cleanser not only feels like silky lotion on my face, it also hydrates my skin with aloe vera and sunflower seed oil. If I want to do something extra to love my face, I’ll use my Clarisonic face brush with my cleanser, but most of the time that’s a self-care Sunday splurge experience for me. I try to avoid using lotions or serums on my face during my workout, so after my makeup is off, whether I’m ready to work out or not, my skin is. The exception is if I’m running outside and need sunscreen; I use an SPF 30 product from LimeLife by Alcone that contains zinc and is paraben-free.

…And after Post-workout, I keep things simple and use a Yes To SuperBlueberries facial wipe to recharge my skin and remove any sweat lingering on my face. Then l spritz on my travel-size rosewater face spray from Mario Badescu. Rosewater is like a portable floral bath for your face, which to me is truly self-care in a bottle.

Self-care = self-love With all that said, it’s important to understand that 1) self-care is a form of self-love, and 2) self-care not only isn’t selfish, it’s necessary to appreciate, and take care of, the natural beauty you already have. So — whenever possible, sneak in some extra selfcare with pre- and post-workout skincare routines. Whatever your fitness goals are, you’ll be remembering to love yourself while you work on yourself.

ABOUT THE AUTHOR Brandy Edwards is a Dallas-based attorney turned Empowerment Speaker and Coach with an emphasis on self-love. She created The SelfLove Challenge to motivate, empower, and challenge young girls and women to love themselves while they work on themselves, in all aspects of their lives and without conditions. She is a health and fitness enthusiast who embraces self-love as a lifestyle, is obsessed with the color pink, and considers herself to be a structured free-spirit that lives in the moment. Her self-discovery journey led her to follow her happiness, to be strong and courageous, and to take action despite fear to create a life that she loves. Brandy has a passion for life and hopes to share her voice with girls and women all over the world to help them believe in themselves more and understand the power of positivity and self-love.

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TRUE BEAUT Y by Sharon McRae

New High-Performance Lip Products! My first foray into the world of makeup came when I was a young teen and I tried my first Bonnie Bell Lip Smacker in Birthday Cake. I felt so glamorous and grown-up when I applied that thick, glossy stick of balm to my lips, and I loved the vanilla cake scent that lingered for at least a few minutes. From there, I graduated to Maybelline Roll-On Lip Gloss in Strawberry and fell in love with that “just licked your lips” look. As I got older, I started to feel more comfortable with a little neutral color, so I went for tinted lip balms that still looked very natural and also added a bit of shine. Fast forward: Today, I’m still an all-out lip makeup junkie, always on the lookout for the perfect product. Now that I’m officially a grownup, I realize that a little color can really perk up my complexion, and I’m not seeking that super-glossy look anymore. But one of the things I still love about lip products is that you can throw one on without any other makeup on your face and still look somewhat put together. This month, I was excited to find and sample some new lip products from a wonderful vegan, safe company that I learned about on Instagram, Axiology.

AXIOLOGY Axiology came about because founder Alex Rodriguez was on the hunt for a lipstick that wouldn’t harm her health, the animals, or the planet. She tried a number of vegan brands but found they just didn’t perform the way that mainstream lipsticks did. So she went into her kitchen and undertook the task of developing her own! Axiology has recently revamped their line and introduced some new formulas, in Sheer Balm, Soft Cream, and Rich Cream, and a variety of new colors including neutrals, pinks, reds, oranges, and purples.

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The lipsticks are available in all three formulas, and the lipsticks and crayons are all beautifully packaged in unique and elegant gold cases with a push-up/click feature on the lipsticks and a self-sharpening feature on the crayons. In addition to being animal-product–free, Axiology’s formulas are also free of gluten, soy, palm oil, and nano-particle– sized pigments, and they are only lightly scented with sweet orange essential oil (which I found was not even noticeable) and preserved with elderberry extract and neem oil. The company was generous enough to send me one product in each formula, choosing the shades for me based on my description of my coloring (light to medium skin tone, dark hair and eyes), and they absolutely nailed it with each selection. The lipstick colors I tried were Infinite (a sheer balm, plum base, with a hint of berry pink), Joy (a rich cream, mauve with hints of plum and berry), and the Lip Crayon in Infinite (a high-opacity, high-payoff, semi-matte finish in a deeper shade of rose). And now I’m seriously obsessed with all of them! The sheer balm formula is perfect for those more casual days, and the rich cream lipstick is definitely my go-to for evenings out. But I find myself reaching most often for the Lip Crayon. I love that it can be used to line my lips a bit at first, then easily fill them in. All three formulas are long-wearing; they stay where they’re supposed to, and they don’t end up on teeth or outside the lip line. And, perhaps most importantly, they all feel amazing on my lips! They are creamy, not at all dry, and my lips don’t feel parched when I remove them. They have displaced some old favorites in my makeup case that I carry in my purse, and I’m sure I’ll be getting good use out of each one. The best part is knowing that they’re cruelty free and totally safe! Do yourself a favor and explore this line, and you’re likely to find your new favorite “can’t be without it” lip color, too.

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Au Naturale Some new products from an old favorite are also on my list of best new finds. Au Naturale products have had a spot in my makeup bag for several years now. The company recently introduced brilliant new packaging for their powder products, including foundations, face powder, bronzer, blush, and highlighter: The new sifter jars have a novel sloped insert that keeps powder in place instead of flying out of the jar, and when the lid is closed, its inner portion covers the sifter holes so powder can’t escape from the jar during transport. It’s much easier to use than standard sifter jars or the company’s previous powder sprayer packaging. They were kind enough to send me the Pure Powder Highlighter in Begonia, a gorgeous soft, reflective gold with copper accents.

I apply it to the tops of my cheekbones using a fan brush, and it gives my skin a beautiful glow. Applied to the inner corners of the eyes, it really accentuates them, too. This is my new favorite highlighter, and another nice thing about it is that there’s minimal waste with the new packaging! I also had the opportunity to try a not-yetreleased product, new Tinted Lip Oil in the Rose shade. In all honesty, I was skeptical about this at first, but now I’m in love with it! It has a soft brush applicator and is easy to slick on when I’m running out the door without any other makeup on or to wear around the house just because it feels so amazing. It’s not as greasy as I imagined it would be, and adds a pretty, soft shine to lips. I’ve tried applying just a touch of this on the center of my lower lip over my regular lipstick to add a bit of shine, and I really love it for that, too! Also, it’s very moisturizing, as you might expect from an oil. This will definitely be another staple in my Spring/Summer makeup bag.

ABOUT THE AUTHOR Sharon McRae is a wife and mother of three teens as well as a certified health coach and PCRM Food for Life instructor, residing in Columbia, MD. She has been adopting and applying principles of health and nutrition in her own life for more than three decades. She became a health coach to fulfill her passion of helping others take control of their health by making better lifestyle choices and adopting a whole-food, plant-based vegan diet.

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M I L E Y C Y R U S:

THE PIONEER OF VEGAN CHIC

by Shandi-lee Cox Fashion and cruelty have walked hand-in-hand for so long. Now, however, the future of fashion is undergoing a major shift. Vegan pop star and animal lover Miley Cyrus is pioneering how to be “in fashion” while leaving the cruelty in the past. Miley has never held back speaking out about her vegan lifestyle, and her message is also clearly and effortlessly displayed in her ethical fashion choices. She demonstrates that cruelty-free versions of materials do not affect the authenticity of her image. Miley’s signature looks are reinforced without any cruelty by her choices of faux furs and articles composed of vegan versions of leather, silk, and wool. Miley’s fans are not the only ones who adore her style; she was recently recognized by Vogue, the globally accepted authority of fashion, for her chic and ethical looks. Vogue composed an article about Miley’s cruelty-free fashion choices when she was in London promoting her single, “Nothing Breaks Like a Heart” with Mark Ronson. The Vogue article highlighted the thigh-high, faux-leather Stella McCartney boots she wore to complete a look, making it, they said, “undeniably sexy.” Miley’s vegan leather Casadei cowboy boots also made heads turn. She paired the boots with a bodysuit, mini-skirt, and vintage faux-fur coat that enforce her recent all-black theme, which Vogue described as “sleek and monochromatic.” Vogue celebrates Myley’s efforts in forging the way for ethically chic fashion, noting that her example illuminates the evolution occurring in the industry as more and more fashion houses eliminate cruelty and incorporate vegan materials into their lines. Miley proves that fashion and cruelty are beginning to walk in opposite directions, and that she is helping to lead the way — the right way.

ABOUT THE AUTHOR Shandi-lee Cox lives in a small town in Ontario, Canada. She has been a passionate vegan since 2012. She adores being a dog mom to her adopted Chihuahua, Tiki, taking pictures, and being in nature. She encourages people to do the best they can with what they have and demonstrates that it is easy to live veganly. Shandi shares her discoveries of vegan treats, fashion, beauty, and home products via her Instagram site, @shandileeveganly.

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STYLE ON THE STREETS by Noli Vinca Who says you have to be cruel to be cool? Car manufacturer Tesla, the epitome of street style, has quietly made a huge change overnight. Tesla has removed all references to leather seats on their website, and all interiors are now made from a synthetic material labeled “premium.” This is a dramatic expansion of the change Tesla made in 2016, when they first introduced a vegan option for their car seats. So whereas you could order a vegan synthetic as an option since 2016, Tesla has made the decision to make all their seats vegan from this point forward. Reviews of Tesla’s new vegan-only seats are proving to be consistently positive, with owners expressing their approval of the quality and durability of the non-leather fabric. This is excellent news, when you consider that they’re winning over people who usually have leather seats firmly in mind when a buying a car. Although it’s still true that we might not always be able to find or afford a totally vegan car, that doesn't mean we shouldn't encourage auto manufacturers to make their cars more vegan-friendly. In fact, there’s evidence carmakers are increasingly hearing the vegan drumbeat. Take Michelin, for example: The French tire-manufacturing giant now offers only 100% vegan tires — magnifique!

For animal advocates, recognition of the animal cruelty involved in the creation of leather seats is obvious. In addition, most environmentalists are aware of the dangers involved in leather production: The raising of the livestock needed for leather continues to pollute our waterways, and the chemicals used to produce leather harm both our planet and ourselves. And there’s proof of the harm that results: The Centers for Disease Control, conducting a study around one specific tannery, found that people living in the nearby area averaged five times the leukemia rate of the US population as a whole. If the production of leather for vehicles hurts animals, the environment, the workers, and those living nearby, it’s long overdue for the industry to step up and start providing alternatives. It hasn’t been widely advertised, but Tesla, the King of Street Cool, is pioneering the movement, earning serious vegan points for their bold decision. So let’s give a shoutout to Tesla for making a significant difference by being the first car manufacturer to supply vegan-only car seats. Note to the rest of the car manufacturing/car parts industry: We sincerely hope you’re watching, because we anticipate great things from you as the vegan movement surges on.

ABOUT THE AUTHOR Noli Vinca has always been into health and fitness and decided to take his health to the next level by becoming vegan. He hopes not only to help pioneer the movement for vegan men in food, health, and wellness but also to broaden the underserved world of vegan fashion and grooming. He currently resides in Dallas, TX.

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H E A LT H

LIVING THE VEGETABLE-FORWARD LIFE

DR. ELIZABETH WININGS OF PONTE VEDRA, FLORIDA by Char Nolan

or Dr. Elizabeth Winings, DNP, APRN, PMHNP-BC, a nurse practitioner with a Doctor of Nursing degree, living a vegetable-forward life has been the springboard to achieving her goals, ambitions, and dreams. It was 2012, and Dr. Winings was eating the standard American diet (SAD) and busy working 12-hour shifts as a nurse at the local VA hospital near her home in Flor-

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ida. “I’ll admit it, I was feeling awful, run down, and just couldn’t put my finger on it,” she says. She knew her condition could be diet-related, and Winings didn’t want a reductionist/portion-control type of diet. She gave thought to eliminating dairy, tried it, and within 24-48 hours she felt better. It was the “Ah-ha!” moment of her life that took her to the plant-side. She really didn’t need much

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convincing, she notes, as the human body is a splendid barometer for determining a better sense of well-being. Dr. Winings has never looked back and has been eating a whole-foods, plantbased diet since then. Her partner in plant-crime is her husband, Jordan. He’s a former firefighter/paramedic who’s now a pediatric oncology RN. Elizabeth

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LIVING THE VEGETABLE-FORWARD LIFE

admits that, at first, it was a hard sell, but once her kitchen was transformed into a whole-foods, plant-based space, Jordan was on board. An advocate for health promotion through healthy living and plant-based nutrition, Dr. Winings enjoys “doing life” alongside her husband Jordan; together they are in pursuit of good health from a plant-based lifestyle. A little bit more about Dr. Winings: She completed her undergraduate and graduate education in nursing at the University of Florida. She is ANCC board-certified as a Family Psychiatric Mental Health Nurse Practitioner. She also has advanced training in plant-based nutrition, completing her doctoral internship in nutrition and lifestyle medicine at the True North Health Center in Santa Rosa, California (https://www.healthpromoting.com). It was easy for Winings to see the “plantbased/good health” connection, and that is the cornerstone of her practice as a nurse practitioner at the doctorate level. Dr. Winings has taken her “passion for plants” into becoming the co-founder and director of nursing at the Retreat at Ponte Vedra Beach in Florida (http://www.retreatpvb.com). As Co-Founder and Director of Nursing, she works alongside the Medical Director, Theresa Randazzo-Burton, MD, a Diplomate of the American Board of Psychiatry and Neurology. At the Retreat at Ponte Vedra, a child psychiatry practice and family wellness clinic, Dr. Winings addresses the fundamental parts of family life and the way parents are teaching children to nourish themselves. The Retreat at Ponte Vedra Beach medical team is also on staff with the Engine2 Diet Immersions, working with experts in diet and lifestyle medicine to facilitate opportunities for participants to experience a plant-based lifestyle for five to seven days.

Elizabeth's husband, Jordan, was initially apprehensive about a whole-foods, plant-based diet.

and emergency department nurse has inspired her pursuit of mental health and plant-based nutrition. Physician and practice partner Theresa Randazzo-Burton, MD, expresses that “Elizabeth is full of charisma that draws people to her. She is magnetic, but chooses to pour her energy into helping others discover themselves and realize their goals.” It’s clear to see that Dr. Winings is passionate about a healthy lifestyle and shares this in a way that is accessible to everyone. According to Randazzo-Burton, “Another interesting facet of the Ponte Vedra team core values is the belief that being

According to Engine 2 founder and author of The Engine 2 Diet, Rip Esselstyn (https://engine2diet.com), “Working with Elizabeth is pure joy. She is brilliant, humble, and always willing to jump in to help.” Rip explains that Dr. Winings has implemented medical protocols for participants at the Engine 2 immersions that help ensure that everyone is well taken care of. She does everything from caring for scraped knees while hiking to treating hypoglycemia in the middle of the night. Esselstyn adds, “Another huge part of her role at Engine 2 is to titrate [adjust the dose of] medications, when needed, as a whole-food, plant-based diet starts to heal participants from the inside out.” In her private practice, Dr. Winings specializes in the relationship between diet, lifestyle, and mental health. Working with children and families, Dr. Winings practices with the understanding that health is composed of physical, mental, and emotional experiences. Her time working as a surgical nurse

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LIVING THE VEGETABLE-FORWARD LIFE

plant-based is not a trend, it’s not fringe, it’s not a weight-loss gimmick — it is the diet towards which conscientious mainstream culture is moving, and Elizabeth is our leader.” Team lunches are prepared and cooked on campus, and meals are plantbased. Dr. Randazzo-Burton believes that the team are creating a pattern for others to see and follow. A big “plant-conversion” for Elizabeth Winings has been her dad, Dave Lowe. He was pretty much a “meat and potatoes” type of guy, and Elizabeth adds, “My dad is now 80/20 and has seen enormous health strides. We think he’s on his way to 100% plant-based very soon!”

What is a Doctor of Nursing Practice? The Doctor of Nursing Practice (DNP) is the highest-awarded professional degree in nursing. In the United States, the DNP is one of two doctorate degrees in nursing, the other being the PhD (Doctor of Philosophy in Nursing). What is an Advanced Practice Nurse Practitioner? An Advanced Practice Registered Nurse (APRN) is an independent licensed provider who has more training and responsibilities for administering patient care than a registered nurse. APRNs are authorized to perform physical examinations, order and interpret diagnostic tests, provide counseling and education, and write prescriptions.

Dr. Elizabeth Winings is changing the world. Her visions are crystal clear. Her compassion creates her path, along with a strong intellect. Much like Rip Esselstyn, she is changing the world one plant-based bite at a time. If you’re fortunate enough to know Dr. Winings, you’re already aware that, true to her beliefs, she wants her patients to “leave with hope.” She doesn’t prescribe hope on her prescription pad, because it comes from her heart. But it’s still part of her treatment plan for all her patients and everyone she meets.

Elizabeth high-fiving her dad, Dave Lowe.

To learn more about Dr. Winings’ career and activities, visit:http://www.retreatpvb.com

ABOUT THE AUTHOR Char Nolan is a serious, plant-based, wholefoods vegan with a great sense of humor. Armed with a degree in public health from Temple University, she completed coursework at eCornell and received her certification in Plant-Based Nutrition. She is also a certified plant-based chef and teaches plant-based cooking throughout the Philadelphia region. She grew up in her family’s Italian restaurant and prides herself on everything she learned about cooking from her grandparents. She has been plant-based since 2009. https://www.paeats.com/news/author/charnolan https://www.instagram.com/char_nolan

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Elizabeth with Engine 2 founder, Rip Esselstyn

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84by Lindsay TheMiller Athletics Photo

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31 FLAVORS OF HEALTH by Ocean Robbins

y grandfather, Irvine Robbins, founded an ice cream company. At the time, most folks seemed content with three flavors: chocolate, strawberry, and vanilla. But my grandpa, who was ever-the-entrepreneur, set his heart on bringing the world many more flavors — 31, to be exact, one for each day of the month. He joined with his brother-in-law, Burt Baskin, to found an endeavor they called Baskin-Robbins. My dad, John, grew up with an ice-cream-cone– shaped swimming pool. He was groomed from childhood to one day join in running the family company. But when he was approaching age 20, as his Uncle Burt was dying of heart disease, my dad was offered the chance to join his father in running the company, and he said no. He walked away from a massively successful enterprise, and from any access to the family wealth, to follow his own “rocky road.” In time my dad would study the food industry in which he’d grown up and become one of its harshest critics. His bestsellers like Diet for a New America inspired millions of people to look at their food choices as an opportunity to make a difference in the world — and to adopt a more plant-based diet. One of my dad’s readers wound up being my grandpa, who was inspired to give up most meat, sugar, and even ice cream, and to eat a lot more

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whole plant foods. Grandpa Irv would, in time, credit my dad’s work with saving his life. We’ve seen in our family that food matters. We’ve seen that if you follow the Standard American Diet, you’re going to get the Standard American Diseases. And we’ve seen what can happen when you make a change. As I entered my teen years, inspired in part by the leadership modeled by the two generations before me, I sought to make my own contribution to the world. I founded a global nonprofit organization, called YES!, which I directed for the next 20 years. I worked with young leaders in more than 65 nations. As I traveled the globe, I wasn’t surprised to see that everybody eats. But I also saw that what we eat has a massive impact. I saw that, all over the world, the American way of producing food, with agrochemicals, GMOs, and factory farms, was spreading. The American way of

WHY 31? BECAUSE, IN THE LONG RUN, TAKING 31 STEPS TOWARDS HEALTH CAN BRING YOU MORE SATISFACTION, AND MORE PLEASURE, THAN EVEN 31 FLAVORS OF ICE CREAM.

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31 FLAVORS OF HEALTH

WHY 31? BECAUSE, IN THE LONG RUN, TAKING 31 STEPS TOWARDS HEALTH CAN BRING YOU MORE SATISFACTION, AND MORE PLEASURE, THAN EVEN 31 FLAVORS OF ICE CREAM.

Ocean with his grandfather Irv Robbins and father John Robbins

manufacturing and marketing food was spreading, too — with companies like KFC, McDonald’s, and Baskin-Robbins coming to span the globe. And as they did, waistlines were expanding, hospitals were filling up, and more and more people were getting sick. So in 2012, I left the non-profit and joined with my dad directly to launch Food Revolution Network, for which I serve as CEO. We’ve grown to over 500,000 members who share our goal of healthy, ethical, and sustainable food for everyone who eats. One of the things I’ve seen as we’ve spread educational messages around the world is that, for

a great many people, the biggest challenge isn’t knowing what to do. It’s doing what they know. The messages are out there, but acting on them can look like too much work. So this year I published a book, 31-Day Food Revolution, designed to make it easy for you to put the latest learnings from nutritional science into delicious action. Each of the book’s 31 chapters ends with simple action steps you can take to get results. Why 31? Because, in the long run, taking 31 steps towards health can bring you more satisfaction, and more pleasure, than even 31 flavors of ice cream.

ABOUT THE AUTHOR Ocean Robbins is the author of 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. He serves as CEO and cofounder of the 500,000-plus–member Food Revolution Network, one of the largest communities of healthy-eating advocates on the planet. Ocean has held hundreds of live seminars and events that have touched millions of lives in 190 nations. His grandfather founded Baskin Robbins, and his father, John Robbins, walked away from the family company to write bestsellers like Diet for a New America and to become a renowned health advocate. Now, Ocean is on a mission to transform the industrialized food culture into one that celebrates and supports healthy people and a healthy planet, and he's inviting you to join the food revolution. https://www.31dayfoodrevolution.com https://www.foodrevolution.org

The Athletics Issue

Issue 52 - May/June 2019 |

VEGWORLD Magazine

The Athletics Issue

Issue 52 - May/June 2019 |

WANT OPTIMAL SPORTS PERFORMANCE?

Avoid Toxins â&#x20AC;&#x201D; and Maximize Nutrition by Marco Ranzi

n the Fall of 2016 I made the firm decision that I was going to hike the entire 2190 miles of the Appalachian Trail. Over the next several months, I began my preparation in a multitude of different areas to stack the odds of success in my favor. About 80% of the hikers who set out to complete the trail donâ&#x20AC;&#x2122;t finish, and I was determined to be part of the 20% who do.

The Athletics Issue

I began to assemble the appropriate gear, piece by piece; I ramped up my resistance training, concentrating on my legs and core; and I went on a 10-day silent meditation retreat to strengthen my mental fortitude. However, the domain where I spent the most amount of time researching and planning was ... nutrition.

Issue 52 - May/June 2019 |

Why? Because carrying a 30-pound pack and hiking 15-20 miles per day (expending upwards of 5000 calories) would be extremely demanding no matter what type of shape I was in, the equipment I used, or the mentality I possessed. I needed to fuel myself optimally to perform and recover at a high level consistently for six straight months. I needed my body to be ready.

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WANT OPTIMAL SPORTS PERFORMANCE?

nutrition. This can be as simple as starting your day with oatmeal and fruit instead of cereal or opting for coconut water or “datorade” (basically, dates blended with water and an optional banana) over conventional sports drinks that offer no natural ingredients and are bursting with added sugar. Doing so will greatly increase your intake of antioxidants, fiber, and crucial phytonutrients and micronutrients, letting you sustain high levels of performance throughout your specific sports activity.

In this article, I cover some of the fundamental principles of sports nutrition I utilized to propel me to the finish line. I hope you will implement some of this information yourself to supercharge your body and take your own sports performance to new heights.

How to Avoid Toxins and Maximize Nutrition for Optimal Sports Performance With more and more blogs and social media stars spewing misinformation about nutrition in general, it can be difficult to find concrete facts when it comes to food and sport.

Protein

Judging by the insane number of advertisements we see on TV About 80% of the hikers who set and on food packaging in our Understanding some basic out to complete the trail don’t local supermarkets, you would knowledge about nutrition and think Americans are severely finish, and I was determined to athletics can make an astronomlacking in this important macbe part of the 20% who do. ical impact on performance, ronutrient. However, when you recovery, and overall well-being. take a look at our average protein consumption compared to The Processed-Foods the recommended dietary allowcolorants, flavor, and texturants are ance (RDA), it becomes obvious that the Spectrum completely devoid of quality nutrients. vast majority of the population in the US The first step in optimizing your nutriWhat’s more, they can cause toxicity are not only meeting their needs but tion to aid in your athletic endeavors is and inflammation. eating a substantial surplus. to replace heavily processed foods with whole, minimally processed foods. To be clear, when I reference heavily processed foods, I’m talking about highly refined items like deli meats, cereals, chips, and sodas that are loaded with added ingredients and artificial substances. In contrast, an apple is “processed” by being picked from the tree and perhaps put in a box and shipped to your local grocery store; either way, it is still in its whole form and free from any additional additives. Along the same lines, freezing is a form of processing that can be done in a simple way to preserve freshness and nourishment with slight alterations to the food’s natural state.

What happens in the body? Heavily processed foods like frozen dinners and the like can be extremely convenient; however, that convenience comes at a price. Added sugar, sodium, high-fructose corn syrup, preservatives,

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To combat this inflammation, the body raises its level of cortisol (an anti-inflammatory hormone), which in turn suppresses the immune system, inhibits the body’s ability to slip into deep phases of sleep, and lowers human growth hormone (HGH) and other hormones that help with tissue repair and recovery. As you can see, consuming refined (processed) “foods” and chemicals is like filling up a Ferrari with the lowest-grade fuel possible. This is the main reason why most Americans are overfed and overweight yet undernourished and deficient in many vitamins and minerals.

Better choices for better performance Choosing whole, nutrient-dense foods before, during, and after intense physical exertion is the foundation of sports

Men are devouring around 100 grams of protein per day, and women average over 70 grams; meanwhile, the RDA is 56 and 46 grams, respectively, illuminating the misguided logic behind the current protein craze1. There’s no question that those who are more physically active have a higher demand for protein for building and maintaining muscle mass, but it’s important to remember that athletes will also be consuming more food due to their increased caloric expenditure, ingesting more protein in the process. Putting aside variables such as age and exercise intensity and duration, and whether an individual is looking to gain or lose weight, most recommendations for serious athletes’ protein consumption hover around 1.2 to 1.4 grams per kilogram of body weight for endurance athletes and 1.2 to 2.0 grams

The Athletics Issue

Issue 52 - May/June 2019 |

WANT OPTIMAL SPORTS PERFORMANCE?

These animals are fed GMO, poor-quality foods in addition to diseased-animal meat, plastics, and even manure, all leading to the severe decline of their health. It is estimated that 80% of all antibiotics sold in America are given to animals to combat their abysmal health, increasing the risk of resistant infections and intestinal permeability in those who eat their flesh5. Approximately 66% of cattle cows and 22% of dairy cows are injected with hormones that have been shown to cause different types of cancers in consumers6.

per kilogram of body weight for strength training athletes2,3. However, all these recommendations should be “taken with a grain of salt,” as there are many other factors at play, and research studies are only one piece of the puzzle and have their own flaws.

Carbohydrate Eating enough of this macronutrient is vital for sports performance and has a direct connection with protein. Your body stores carbohydrates as glycogen in your liver and muscles and taps into these reserves during long bouts of exercise, releasing glucose to fuel muscle contractions and most of your organs. If glycogen is not adequately replenished and instead runs out during activity, your body will be forced to turn

triglycerides (stored fats) or amino acids (the building blocks of protein) into glucose. This process, called gluconeogenesis, is a slow and inefficient way of producing energy.

Finding Your Optimal Protein Intake This can require some experimentation and will depend on your desired body type for your particular sport. However, most athletes eating sufficient calories from whole foods should be meeting their protein needs without much consideration and need to pay more attention to protein quality instead of quantity. Meat, dairy, and eggs account for about two-thirds of the protein consumption in the US, the rest coming from plantbased sources. Over 95% of farm animals in the US are raised in factory farms4.

No wonder the European Union and many other countries around the world have banned hormone use in their animal stock. Even non-organic plantbased proteins like beans, tofu, nuts, and seeds, which can be GMO and sprayed with pesticides, herbicides, and fungicides, don’t pose nearly the same amount of health risk and toxic load as animal protein and should be the preferred protein source for athletes.

Sports Nutrition Is the Same for All of Us, Only More So The fundamentals of effective sports nutrition are extremely similar to successful everyday nutrition, with a couple of tweaks along the way to personalize diet to each athlete’s specialized sport and ambitions. It is good to be aware that each time you sit down for a meal, your food choices directly influence your mental clarity, energy levels, and the effectiveness of your tissue recovery and repair … crucial areas that could give you the edge in your respective sport.

REFERENCES 1. 2. 3. 4. 5. 6.

https://www.ncbi.nlm.nih.gov/pubmed/29931213 https://www.sciencedirect.com/science/article/pii/S221226721501802X https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0177-8 https://www.aspca.org/animal-cruelty/farm-animal-welfare http://www.fairr.org/wp-content/uploads/FAIRR_Report_Factory_Farming_Assessing_Investm ent_Risks.pdf https://www.thoughtco.com/factory-farmed-animals-antibiotics-and-hormones-127697

ABOUT THE AUTHOR Marco Ranzi is a Certified Personal Trainer, Health and Wellness Coach specializing in Sports Performance, Speaker, Athlete, Blogger, and soon-to-be Author. He is also the creator of Plant-BasedPower.com (http://plant-basedpower.com), helping individuals become the best version of themselves through nutrition, sleep, exercise, meditation, and overall well-being. Marco graduated from Pennsylvania State University, earning a bachelor’s degree in Broadcast Journalism with an emphasis in Sports.

The Athletics Issue

Issue 52 - May/June 2019 |

VEGWORLD Magazine

GOING VEGAN SO MUCH M O R E T H A N W H A T YOU EAT! by Christy Aguillard

y husband and I decided to go vegan over two years ago for health reasons. We wanted to put foods in our bodies that promoted a positive change instead of a negative change. We were all in: We did a seven-day vegan challenge and never looked back. We learned how to veganize our favorite recipes, adapt restaurant menus and eat out with friends, and help our kids adjust to eating this way in a predominantly “hunting and fishing” community — where the mantra is “The bigger the meat, the better the man.” I’m proud to say that we’ve stuck to the vegan lifestyle and loved it.

GOING VEGAN: SO MUCH MORE THAN WHAT YOU EAT!

THE MORE YOU KNOW… I have to admit that when we decided to go vegan, I knew what it would mean for the foods we could and could not eat, but that’s all I really knew about it. I never thought about the other life-changing benefits that would come my way: • Weight loss. This is a dumb question, but who doesn’t want to lost weight? A smaller me was a big bonus that caught the attention of many of our friends and family. I thought I might lose a couple of pounds, never dreaming it would be… over 40 pounds! • More confidence. It’s true! With weight loss comes more confidence and a better body image. I needed that. It took these vegan-fueled changes to show me how low I’d allowed my self-esteem to get because of the weight I’d put on. Okay, I still see things about myself that I want to change (who doesn’t?) but I’m more confident in my own body than I’ve been in years. • Energy! What is that, anyway? I’m a full-time working mother of two girls. I’d do anything for more energy. (Can I get an “Amen” on that?) I was tired and grouchy all the time. I never felt like I could get ahead. But it’s a new story now: I have more energy to do things I didn’t even realize I was missing out on. Seriously!

…THE MORE YOU CAN BECOME I honestly had no idea what benefits would come that had a direct correlation to adjusting my eating habits and going vegan. The physical changes were so overwhelming at first. It was a while

before I realized that much more was going on. It took several friends saying things like, “You’ve changed” and “You seem so much happier” for me to discover that the physical changes were the obvious ones, but there was more to it; the changes went far deeper. Guess what? Feeling better on the inside makes you look better on the outside! As I reflected on my friends’ comments, I realized that my life had changed in all aspects because I’d made the lifestyle change to go vegan. I had a more positive outlook on things, I had more energy to try new things, and I turned my focus toward helping others instead of being stuck in my own insecurities.

YOUR MIND IS A POWERFUL THING. PUT YOUR MIND TO IT, AND YOUR BODY WILL DO IT.

to others. Really see what you’ve accomplished, and share your experience. • Burn that energy. Go on an adventure. Live your life to the fullest. Take a walk around the neighborhood, sign up for a 5K with a friend, go on an outdoor adventure, try something new. This summer I went ziplining for the first time, and as I was gliding through the air (definitely before the landing, because mine wasn’t exactly graceful!), I understood how many fun things I’d been missing out on. • Enjoy your new health with your friends and family. Have fun together. Love the new life you have. • Oh, and buy some yoga pants. This time, wear them to a yoga class instead of the grocery store! This was life changing for me: First, losing the weight allowed me to have the confidence to sign up for classes. Then came the best part: In my first class, I was blown away that I could actually keep up with the other students. • Always remember… Your mind is a powerful thing. Put your mind to it, and your body will do it.

LET YOUR INNER VEGAN SHINE

BOTTOM LINE: YOUR VEGAN LIFE CAN BE YOUR BEST LIFE

As you can see, deciding to go vegan changed more than my diet; it changed my life, and I feel confident in saying that it can change yours, too, especially if you’re still considering veganism. (What if you’re vegan now? I’ve learned there’s always more.) Some tips for going deeper into your own vegan experience:

When I realized that changing my diet was not only healthier but also allowed me to be more confident in my new body (even in yoga pants) and try things I’d never done before, I truly felt the richness of life that comes with being vegan. And I’ve never looked back.

Embrace your new weight loss. Celebrate each pound lost! Don’t compare yourself

I hope you’ll start — or if you’re vegan now, continue — building and enjoying your best vegan life! What’s not to love?

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

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The Athletics Issue

Issue 52 - May/June 2019 |

PUMP UP ATHLETIC PERFORMANCE WITH A PLANT-BASED DIET by Susan Levin, MS, RD, CSSD

lant-powered athletes — from tennis champion Venus Williams to Formula 1’s Lewis Hamilton to Derrick Morgan of the NFL’s Tennessee Titans — continue to prove the performance-boosting power of a plant-based diet. Williams, who has ranked No. 1 in women’s tennis and has won four Olympic gold medals, adopted a plant-based diet in 2011 to help alleviate joint pain and fatigue caused by the autoimmune condition Sjögren’s syndrome, which briefly halted her career. “Once I started, I fell in love with the concept of fueling your body in the best way possible,” she told Health magazine. ”Not only does it help me on the court, but I feel like I’m doing the right thing for me.” Following her transition to a plant-based diet, Williams made a comeback in 2012, winning an Olympic gold medal. In 2016, she became the oldest woman since 1994, at age 36, to progress to a Grand Slam semifinal. In 2019, she continues to be a top-ranked player. In 2017, Hamilton switched to an entirely plant-based diet after watching What the Health, a documentary about the detrimental health effects of meat and dairy products. A month later, he was experiencing health improvements and reported having no desire to return to eating animal products. “I feel the best I have ever felt in my 32 years, energy is super high, can lift more weight in the gym, skin is in better condition, feel light, never bloated, feel fresh. … Am disgusted by what’s in the foods I used to eat, such as meat,” Hamilton wrote on Instagram. He won the Formula One world championship a fourth time that year and again in 2018.

With seven Grand Slam singles titles, Venus Williams is considered among the greatest tennis players of all time.

Morgan, who also follows a completely plant-based diet, saw improvements in his performance and ability to recover, which inspired many of his teammates to eat more plant-based meals. Morgan’s wife, Charity, a chef, prepares vegan meals for about a dozen of his teammates. His story is featured in The Game Changers, a documentary on plant-based athletes. Williams, Hamilton, and Morgan are among dozens of athletes across the wide world of sports — including ultra-long-distance runners, basketball players, mixed martial arts athletes, bodybuilders, and cricket players — who are demonstrating the benefits of a plant-based diet.

ONCE I STARTED, I FELL IN LOVE WITH THE CONCEPT OF FUELING YOUR BODY IN THE BEST WAY POSSIBLE.

After making the switch to a plant-based diet in 2017, Lewis Hamilton says he could never go back to eating meat.

— Venus Williams

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The Athletics Issue

Issue 52 - May/June 2019 |

PUMP UP ATHLETIC PERFORMANCE WITH A PLANT-BASED DIET

ADVANTAGES FOR AMATEUR ATHLETES Amateur athletes, from people working out at the gym to those running marathons, can experience the same boost in health and performance from a plantbased diet as professional athletes do. Less than a decade ago, Eric O’Grey, at age 50, weighed more than 300 pounds and struggled to tie his shoes or walk more than a few steps without losing his breath. He took 15 drugs each day to control his cholesterol and blood pressure and insulin injections for his type 2 diabetes. He remembers feeling like “the walking dead.” Working with his doctor, he cut out animal products and highly processed, high-fat foods and ate as many fruits, vegetables, grains, and beans as he wanted. Within four months, he was off all of his medications, including the daily insulin injections. His blood sugar stabilized, and his A1C normalized. His diabetes, in effect, was gone. Within 10 months, he lost 150 pounds. Eric felt so good that he transitioned from medications to marathons. In fact, he now runs more than 20 marathons and half marathons per year, and in January 2019 he qualified for the Boston

I AM DISGUSTED BY WHAT’S IN THE FOODS I USED TO EAT, SUCH AS MEAT. — Lewis Hamilton Marathon in two back-to-back marathons, one week apart. He’s also training for an Ironman Triathlon in September. “I did this to highlight that plant-based endurance athletes have shorter recovery times and can train harder and longer with less fatigue and need for downtime than omnivore athletes,” says Eric. “I’m not aware of any 60-yearold omnivore athlete who could have done this, or if there is one, it would be extremely rare.”

SIX WAYS PLANTBASED DIETS BENEFIT ATHLETES Scientific evidence backs up Eric’s approach. “Plant-Based Diets for Cardiovascular Safety and Performance in Endurance Sports,” a scientific review that my colleagues and I published in the journal Nutrients, explains how plant-based athletes benefit from improvements in heart health, performance, and recovery. A plant-based diet:

At one point, Eric O’Grey's doctor told him to buy a cemetery plot because he wasn't going to live another five years.

The Athletics Issue

Issue 52 - May/June 2019 |

1. Improves heart health. Cardiovascular health is critical for athletes. But even well-trained athletes are at risk for heart disease. A 2017 study found that 44 percent of middle-aged and older endurance cyclists or runners had coronary plaques. A low-fat, plant-based diet is the most effective dietary pattern clinically shown to reverse plaque. 2. Inhibits inflammation. Exercise-induced inflammation can result in pain, reduced muscular performance, and impaired recovery. Meat consumption and high cholesterol levels can worsen inflammation. But studies show that a plant-based diet may have an anti-inflammatory effect. Tart cherries, pomegranates, blueberries, black currants, and watermelon may decrease post-exercise inflammation and facilitate recovery, according to research. Soy products may also be beneficial. 3. Boosts blood flow. Exercise can cause fluid to pass out of the bloodstream. This leaves the blood more viscous (thick), which degrades performance because less oxygen reaches the muscles. A plant-based diet, which is low in saturated fat and devoid of cholesterol, helps improve blood viscosity. Research shows that those following the healthiest plant-based diets have the greatest blood viscosity reductions. Individuals excluding meat entirely have significantly lower blood viscosity compared with those eating meat even less than once a week. 4. Activates arteries. Blood flow also depends on arterial flexibility. One study compared a low-fat, plant-

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PUMP UP ATHLETIC PERFORMANCE WITH A PLANT-BASED DIET

based diet to a low-carb, high-fat diet and found that the plant-based diet improved artery function. The higher a person’s saturated fat intake, the greater the impairment in flexibility. Another study found that even a single high-fat meal, which included a McDonald’s Egg McMuffin and Sausage McMuffin, impaired arterial function for several hours afterward. 5. Offsets oxidative stress. Oxidative stress can occur when exercising muscles produce too many free radicals for the body to neutralize. This can lead to muscle fatigue, reduced athletic performance, and impaired recovery. Compared with meat-eaters, people following a plant-based diet get more antioxidants — such as vitamin C, vitamin E, and beta carotene — which help neutralize free radicals. Research shows that beets, allium vegetables (e.g., garlic, onions, and leeks), and cherry juice may be especially beneficial for athletes. 6. Reduces body fat. Because plantbased diets are typically low in fat and high in fiber, they can help reduce body fat. Reduced body fat is associated with increased aerobic capacity — the ability to use oxygen to fuel exercise. Studies show that athletes on plant-based diets increase their VO2 max — the maximum amount of oxygen they can use during intense exercise — leading to better endurance.

EATING FOR EXERCISE The good news is that athletes eating a wide variety of nutrient-dense fruits, vegetables, grains, and beans easily meet all of their nutritional needs. In particular, athletes should not worry about cutting carbohydrates or piling on the protein. Carbohydrates. Carbohydrates are the primary fuel used during high-intensity exercise. But our journal review cites a 2016 study of Ironman triathletes which found that fewer than half reported meeting the recommended carbohydrate intake for athletes training 1-3 hours per day. Evidence shows that adding carbohydrates to your diet improves endurance and performance. On a per-calorie basis, carbohydrate needs for athletes are similar to those for anyone else. Specific recommendations for athletes are based on weight and activity type.

COMPARED WITH CARBOHYDRATES, PROTEIN IS USED ONLY MINIMALLY FOR FUEL.

Protein. Compared with carbohydrates, protein is used only minimally for fuel. Its primary function is building and maintaining body tissue. Plantbased protein sources are best because, unlike animal sources, they contain fiber and complex carbohydrates. The recommended dietary allowance for the average sedentary or lightly active adult is 0.8 grams per kilogram of body weight per day. For most people, this is more than enough. The USDA’s 20152020 Dietary Guidelines for Americans actually say that average intakes of protein from meats, poultry, and eggs are high for teenage boys and adult men. Athletes looking for additional healthful sources of protein can get an extra boost from beans, non-dairy milks, nuts, seeds, and soy products, including tofu, tempeh, and veggie burgers. Eric O’Grey is a vibrant example of these benefits of a plant-based diet. Where he once found the idea of giving up meat impossible, he found instead that his new diet wasn’t limiting, but abundant: He says foods like spicy rice and bean dishes, sweet potato lasagna, and tofu paella are what give him his athletic advantage. To learn more about why fruits, vegetables, grains, and legumes are the ultimate power foods for athletes, visit https://www.pcrm.org/good-nutrition/ nutrition-for-athletes.

ABOUT THE AUTHOR Susan Levin, MS, RD, CSSD, is a board certified specialist in sports dietetics and the director of nutrition education for the Physicians Committee for Responsible Medicine, a Washington, D.C.–based nonprofit organization dedicated to promoting preventive medicine — especially better nutrition — and higher standards in research. As director of nutrition education for the Physicians Committee, Ms. Levin conducts clinical research studies and publishes dietary reviews about the connection between diet and health. She is a co-author of the position paper from the Academy of Nutrition and Dietetics about vegetarian and vegan diets, published in the Journal of the Academy of Nutrition and Dietetics in 2016. Ms. Levin also counsels patients in a clinical setting at the non-profit Barnard Medical Center and creates comprehensive nutrition plans for individuals and communities. https://www.pcrm.org

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https://www.pcrm.org/good-nutrition/nutrition-for-athletes

The Athletics Issue

Issue 52 - May/June 2019 |

“AUTHENTICITY IS THE DAILY PRACTICE OF LETTING GO OF WHO WE THINK WE’RE SUPPOSED TO BE AND EMBRACING WHO WE ARE.” - Brené Brown One of my favorite researchers and storytellers; a true motivational influencer. She has written five New York Times bestsellers on courage, leadership, vulnerability, and shame. I’ve always been that girl who goes against the grain... Courage over comfort. The black sheep of the family, the creative explorer who wants to run barefoot up the mountain. I love the ebb and flow of life; the opportunity life gives you to be who you desire, and the blessing that you can re-route that journey at any point. But my journey has not been painless, my dreams have not come true with ease, and I am nowhere near perfect. I will be the first to admit that perfection has been my driving force for too long and has often paralyzed my momentum and distracted me from my progress. I only recently have learned that “when we spend our lives waiting until we’re perfect or bulletproof before we walk into the arena, we ultimately sacrifice relationships and opportunities that may not be recoverable, we squander our precious time, and we turn our backs on our gifts, those unique contributions that only we can make.” –Brené Brown, Daring Greatly

What I’ve learned, why I want to help others In the last three years I have found my authenticity, coming to understand how to tackle daily mental struggle and learning to thrive in my own body and mind. So how does this relate to a plant-based lifestyle or fitness? Surprisingly, those two things have been my biggest healing tools — and are saving my life. Six years ago I came across The China Study; I didn’t even have to finish the

book to choose a vegetarian lifestyle, even while everyone around me thought I was crazy for doing so. I knew it was right, and I found creativity in eating foods that were colorful and unique to the palate. It was at this same time that I picked up the habit of running every day and started training for races, where I’d eventually run a full marathon. My energy levels were high, and each run gave me a little more of those natural endorphins I needed to push through whatever negative feelings my brain brought up that day. I began my bodybuilding career two years ago, with a vegan meal plan that included high protein and lots of soy. It did its job: It got me up on stage, and I did place in a competition. However, although taking out all animal protein improved my sleep, anxiety over food, and issues with joint pain, it wasn’t the healthiest my gut has been, and I was still stuck in a high-protein mentality: Without oodles of protein, I thought, I wouldn’t be able to attain the muscle growth I anticipated. So far I’ve been on stage three times, and I won the overall in my second competition! But I ended up adding-in animal protein for my most recent prep, as I was having reactions to the soy and felt bloated. I ate eggs and chicken sparingly and then substituted protein powder twice a day. Can you guess what happened? I built muscle like crazy! All those hormones from the animals bulked me up the way I wanted for my off season, and I was proud of what my body was doing to improve from my previous looks.

Can you guess what else happened? I was hungrier more often (where’s the fiber?!), my acne re-appeared, some of my body dysmorphia struggles re-surfaced, and the joint pain in my knees that I hadn’t thought would ever leave my body, but had, came back. I knew what I should do, but for some reason I held on to the idea that if I re-introduced carbs, I would blow up like a balloon. Signs like those kept appearing, though — thank you, Universe! — and shortly into my latest competition I decided to dive in, cold turkey (pun not intended!), to a wholefoods, plant-based vegan prep. No more processed foods, no traces of animal protein, and, in fact, a low-protein diet. (For you macro counters out there, it ends up being about 15%.) Fast-forward to today: • I’ve found an unusual balance of bodybuilding and yoga. • I can say proudly that I follow a wholefood, plant-based way of eating. • Once again, I’m taking the road less traveled, and with much success. I’m thriving! My strength in the gym hasn’t been compromised, I lift heavy, my sleep and anxiety are controlled, and inflammation has gone down significantly, but more important, I feel at peace. The high-protein, low-carb, lowfat concept is a misconception! People are diagnosed with protein deficiencies… but what about a fiber deficiency? The human population consumes an excessive amount of protein, and unfortunately heart disease is not slowing down. I’m happy to tell you I’ll be here in every issue of VEGWORLD to answer your questions and prove that strength can be paired with whole foods — not only physical strength but mental strength as well, since clarity is so much a symptom of feeding your body clean, organic superfoods from the Earth. There’s power in the Earth, and I hope I can inspire you to take advantage of everything She has to offer!

Ask ALISON Where do you get your protein? Ahhh, the famous vegan athlete question! I love the quote, “People eat meat and think they will become strong as an ox, forgetting that the ox eats grass.” Unfortunately, most of what you think you know is just because it’s been marketed to you! Protein is important, but I like to ask the question, “Which package is your protein coming in?” Everyone’s macros and calorie amounts will look different based on their overall goals, but when I do add protein to my meals, it comes most densely in the form of beans, lentils, whole grains, quinoa, and seeds, and then I fill the rest of my diet full of micronutrients: lots of leafy greens, vegetables, and lower-glycemic fruits.

If I want abs like yours, where do I start? My first comment would be not to compare! But I’ve found that my abdominal muscles stand out most when I’m lean and my body fat percentage is in a healthy range. Some 80% of our success with health and fitness comes from our diet, and I personally would recommend to anyone to follow a whole-food, plant-based lifestyle. Of course, sculpting the body and gaining muscle will come from exercise (for me, that’s lifting weights, doing yoga, and once or twice a week doing ab work). Building a strong core is very important — it supports your back and posture, helps prevent injury, and protects your internal organs and central nervous system. My favorite abdominal exercise is leg lifts: hanging from a bar and lifting both legs up to a 90° angle. Until you can lift with straight legs, focus on bent knee lifts up to your core or chest.

ABOUT THE AUTHOR Alison Worthen is a fitness enthusiast who has participated in an array of different sports from gymnastics and cheerleading to softball and track, finding herself in love with the sport of running, and is now a yoga instructor and bodybuilder. She is a mother of two, and both her son and her daughter follow her lead in having a passion for being active. During the day she is a full-time lifestyle photographer, and at night she co-owns a vegan catering and product company called The Simple Sprout. She is dedicated to providing her community with the idea that joy is a choice, and compassion and gratitude are wealth.

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THE

WEIGHT OF

CHANGE THE JOURNEY OF KENDRICK FARRIS FROM THE OLYMPICS TO VEGANISM by Clay Garrett

Like a local celebrity, Kendrick Farris graciously greeted a couple of older men who recognized him as he and I made our way out of the community center at Bill Cockrell Park in Shreveport, Louisiana, after a spirited hour-and-a-half interview. The 33-year-old Farris is a Shreveport native who grew up in the Stoner Hill neighborhood, and he told me he still occasionally works out in the community center’s tiny gym in which we conducted our interview. But his lifelong residency in Louisiana’s third-largest city isn’t the reason these gentlemen recognized Kendrick. One of them called to him: “Hey, Mr. Olympics! You only eat cabbage and carrots. Ain’t that right?”

Kendrick Farris is a three-time Olympic weightlifter with two top10 Olympic finishes, and he most recently competed in the 2016 Rio games. Farris earned both gold and silver medals in the Pan American Championships and, during the 2016 Olympic trials, Farris set the American record by lifting a total of 831 pounds. However, as the quote above suggests, Kendrick is known as much for his diet as for his Olympic exploits. He set the American total-lift record and competed in the 2016 Olympics games in Rio, as a vegan (you knew that was coming!).

CHILDHOOD Farris grew up in an area he described as “rough” with all the stereotypical trappings reserved for the term “inner city.” As a child he played any and all sports including football, softball, basketball, karate,

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and more. After the 1996 Olympics in Atlanta, USA weightlifting started a grassroots program to introduce kids to the sport of weightlifting. Kendrick’s uncle, Kevin Burns, read that one of these programs was launching in Shreveport. Burns saw the program as an opportunity for his nephew to learn proper weightlifting techniques. So at age 12, Kendrick Farris began his weightlifting career. The USA Weightlifting Development Center was directed by Dr. Kyle Pierce, who would coach Farris through all three Olympic Games. Pierce was the first person outside of Kendrick’s family to believe this child could achieve great things. He taught Kendrick how to set goals, develop a plan, and create structure to reach those goals. But perhaps patience and persistence are the most important lessons Dr. Pierce taught Kendrick; when he failed or suffered a

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setback, Dr. Pierce would say, “You have to find the positive.” And then he helped him do it.

GRADUATION TO THE OLYMPICS After high school graduation in 2004, Kendrick thought he was going to be on the Olympic team — he didn’t realize Olympic hopefuls had to qualify for it. He tried, but he didn’t even qualify for the 2004 Olympic trials, let alone the team. This disappointment helped Kendrick realize just how much would be required to reach his goal. Later, Kendrick was working at a local restaurant when a co-worker called him over to the TV, which was showing Olympic weightlifting, and asked, “Isn’t this what you do?” Kendrick replied, “That’s right. I’m going to be on the next team!” “It sounded crazy because I was in a restaurant working and talking about being on an Olympic team, but that moment was the spark. I quit working at the restaurant and solely started focusing on weightlifting.” In 2006, after the birth of his first child, a son, Kendrick re-dedicated himself to making the Olympic team. Kendrick says his son saved his life. Growing up in the inner city, Kendrick had grown up angry; his son, he says, helped him to overcome and transcend his childhood anger. His son represents a defining moment that made him realize he was on a potentially self-destructive path and needed to change. He did. Farris won back-to-back national titles in 2006 and 2007 en route to qualifying for his first Olympic team in 2008. He went

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THE WEIGHT OF CHANGE

on to set American records and finished sixth at the Beijing Olympics.

THE 2012 OLYMPICS IN LONDON Between the 2008 and 2012 Olympics, Farris married. He believes this led to making the 2012 games in London his easiest Olympics, because his wife further helped him set a structure and develop focus. Kendrick was the only man to represent the US in weightlifting at the Olympic Games in London, where he finished eighth. Because of the US team’s subpar performances in between Olympic years, the US weightlifters had to quality not only for the team but for the games themselves, unlike in 2008. The US would go on to earn a wildcard spot in the London games and, because Kendrick was ranked number one in the nation,

the Olympic spot went to him. However, qualifying for the 2012 games meant he was required to compete in more than twice the number of competitions than he’d done to qualify for the 2008 Olympics. As a result of this extra weightlifting work, Kendrick was dealing with several minor injuries during the 2012 Olympics — making his results even more phenomenal.

GOING VEGAN In 2014, while his wife was pregnant with his second son, Kendrick began exploring his family history. He discovered that his family roots were those of Hebrew Israelites. As he continued his research, he discovered several athletes who had also explored their Hebrew roots including the late NFL great Reggie White and former NBA star Amar’e Stoudemire. Further research revealed how rarely Farris’s ancestors had consumed meat or dairy.

He quickly realized that there was simply no reason for the animal suffering created by the standard American diet. “I wanted to teach my children something different. So it started with culture, then health, and then I gravitated to other things. There is so much in veganism to be passionate about. Different individuals have different parts [of it] that ignite something in them.” The insights of pathologist, herbalist, biochemist, and naturalist Dr. Sebi served as Kendrick’s primary inspiration for his diet research. Media figures like Russell Simmons and Jay-Z were also influential to Farris, and in late 2014 Farris gave up all animal products. He felt an immediate impact when he changed his diet. “I felt like I was recovering faster, hitting that deeper realm of sleep a lot. It makes sense if you think

I GET MY PROTEIN FIRST HAND, FROM THE SOURCE. ANIMALS ARE THE SECOND SOURCE. WHY NOT GO RIGHT TO THE SOURCE? - Kendrick Farris

THE WEIGHT OF CHANGE

about it. Regardless of what people want to eat, there are just certain foods that are detrimental to your health — same with performance. So I eat foods that enhance my performance.” Before his change to a vegan diet (he prefers the label Torah/Kosher), Kendrick didn’t put a lot of thought into what he ate: “Name it, I’d eat it. When I look back, I see the damage I was doing to my body.” He admits that the hardest thing for him to give up was cheese; fortunately, some of the plant-based alternatives were very helpful in his transition. Farris told me that when he talks about a vegan diet to other people, they are often afraid they won’t have much to eat if they become vegan, partly because they don’t realize how restricted

their previous diets actually were until the switch. Specifically, Kendrick hadn’t heard before of the many varieties of legumes, vegetables, and spices he could eat until after he changed his diet.

THE 2016 OLYMPICS IN RIO During the Olympic trials, on May 8, 2016, Farris set the American record by lifting a total of 831 pounds: 370 pounds in the snatch and 461 pounds in the clean and jerk. This, along with his win at the Pan Am Championships just four weeks later, paved the way for him to secure his spot on his third consecutive Olympic team — and his first as a plant-based athlete. Most Olympic athletes only make one

Olympic team; making his third at age 30 is a testament to Kendrick’s work ethic and his vegan diet. Farris was once again the lone man to represent US weightlifting in the Olympics by earning a wildcard spot, similar to the 2012 games. “Doing all those competitions and training back-to-back hindered my performance but not my desire to showcase what I could put my body through — even at the age of 30, which is considered ancient in weightlifting years.” The weight class Kendrick had competed in during the 2008 and 2012 games had been eliminated due to the amount of positive drug tests. This forced Kendrick to put on weight to compete in a heavier weight class in Rio, where he eventually finished 11th. “To me the best argument is results, and you can’t argue with my results. There’s too many pictures. There’s too much video. I’ve been strong my whole life, and I’m telling you, this makes me stronger!” Doping is a problem that plagues the sport: Weightlifting incurs more positive drug tests than all other Olympic sports combined. This means that at any given event, Farris can expect to compete against athletes from countries known for systematic doping.

WE KNOW IT’S NOT SUPPOSED TO BE THE WAY ALL THIS IS. THIS ISN’T RIGHT; I’M NOT WITH THAT. YOU HAVE TO RESPECT ALL LIFE. - Kendrick Farris on animal rights

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GETTING INVOLVED IN THE GAME CHANGERS After the Rio games, representatives from the documentary film The Game Changers reached out to Farris through social media.

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After some initial trepidation, Farris agreed to tell his story and do some interviews with other athletes for the film. He saw an early screening of it at Sundance, where it got a very good response. However, he says the film has gone through several cuts since he saw it, and new footage has been added that has only enhances its quality. “I was hesitant to be interviewed for the film because a lot of what I say gets taken out of context. But I’m glad the directors stayed true to their word and did an excellent job of highlighting everyone’s contribution to the topic. I’m very excited to be a part of the film and even more excited for people to see the finished version.”

WHAT HE DOES WHEN HE ISN’T LIFTING WEIGHTS Kendrick developed and operates BlessTheGym, a sports performance brand, to teach young athletes the importance of physical activity and nutrition. BlessTheGym hosts a number of events, giving back to the types of communities Farris came from. Through BlessTheGym’s weightlifting program, Farris’s goal is to build leaders with strong character and perseverance who can succeed in any endeavor. BlessTheGym has partnered with a number of organizations including The Kings Of Weightlifting, a free

after-school program for kids in South Central Los Angeles. Additionally, Farris has traveled to Canada, Ecuador, Saudi Arabia, and other countries to work with many different people.

HIS GOAL: TO ENCOURAGE QUESTIONING ABOUT VEGANISM & HEALTH He strives to be as approachable as possible when discussing veganism: “If you can’t look at me and be intrigued by what I’m doing, then maybe I’m not the guy for you.

Some other vegan might resonate better with you. I don’t take it personally.” Kendrick’s goal is simply to get people to start asking questions, just as he did. Why do you eat like everyone else? Why does he eat differently? Is your current diet helping you? He encourages everyone to take a step back from their lives and reevaluate them from a different perspective. He told me he felt he was meant to do something great, and although very few people have the strength to set an American weightlifting record, everyone has the strength to start asking questions. As Kendrick would say, “True.”

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. https://claygarrett.myportfolio.com

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Vegan Love Story GRIFF & MADI WHALEN by Amy Cowan

ecently, VEGWORLD had the opportunity to visit with NFL wide receiver Griff Whalen and wife Madi Whalen, a competitive triathlete. Madi has had the opportunity to compete all over the world, and Griff has played teams around the country including the New England Patriots, San Diego Chargers, and the Miami Dolphins. Somehow they managed to be at the right place at the right time to fall in love, and they were married recently. While being very active keeps them busy, it’s their shared bond of veganism that helps keep them so close. We are happy to share with you some of what we learned from these two lovebirds. VW: Madi and Griff, I am so happy that you are able to chat with me. I want to jump right in and begin with my favorite Whalen story. Will you please share with our readers the delightful story of how you two adorable vegans met and then became Mr. and Mrs. Whalen? MADI: I was living in LA, training, and I was just starting to get more involved in the vegan world as a vegan influencer and wanting to share my experiences as a vegan athlete. Griff was living in San Fran and had just been picked up by the Miami Dolphins. One day I’d posted a vegan nutrition blog on Twitter that I’d written, and I noticed that he had “liked” it. I thought it was super interesting that an NFL player was vegan when I looked at his profile. I sent him a message

VEGWORLD Magazine

thanking him for reading it and liking it and we started messaging a bit. He was flying into town before he headed back to Miami, so we finally made plans to meet for lunch. He flew in to LA, and we met at Gratitude Cafe. The minute he walked in I thought he was the most beautiful man I had ever seen. He later told me he felt the same instant connection. We were together from that moment on. I have never met anyone like him. VW: Griff, clearly you knew what you wanted and went after it. What advice would you give to our vegan readers and followers who may be having a difficult time finding the vegan love of their lives? After all, sharing a belief system that’s so important to one’s lifestyle can make it difficult to find a compatible match. GRIFF: The funny thing is, I really wasn’t looking for a romantic relationship. I was just moving to Miami, a new city and a new team, and mostly wanted to focus on making the team and just getting settled there. As soon as we met for the first time, though, that went out the window. There was an instant connection and feeling of somehow already knowing each other really well or for a long time. I’m not sure how I would give anyone else advice, other than maybe to really think and clarify to yourself what you are looking for so you know it when you see it.

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GRIFF WHALEN

Griff Whalen, NFL wide receiver

A VEGAN LOVE STORY

VW: Online dating has designations for smoker or non-smoker as well as Catholic or Jewish...seems like people need a box to click to find vegans. What say you? MADI: Neither of us has done online dating, but we do know people who’ve met that way. For me, I knew that I wasn’t interested in dating anyone that wasn’t vegan. It was a really important thing for me, especially because, number one, my family is all vegan, and we love to celebrate every occasion with amazing meals. Being plant-based is a huge part of my life, and second, I love animals so much, it [would be impossible] to be with someone who isn’t vegan. I think if you are going to be in any dating environment, you would definitely let people know that it’s a priority. You don’t want to spend time trying to convince your partner if it’s not something they’ve even considered.  VW: So, guys, you’re happily married, and I understand that home renovations are going really well…and suddenly, Griff will soon be picked up by a new team. How will that work for you, Madi? Grab the dogs, have a moving truck packed, and zoom off to meet him in a new city? MADI: It’s a bit challenging for sure sometimes, but we are used to it. It does make it difficult to make plans beyond a couple of weeks, but we have a pretty good system. Having a home now in LA is great, so we don’t have to take everything with us to a new place, just the essentials. When Griff gets signed, he is usually gone that day and doesn’t have an opportunity to come back. We don’t like to be apart if at all possible, so I usually

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Madi Whalen, triathlete

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pack up everything and the girls (our puppies Kona and Jaia) and either drive or fly to where Griff is. We stay in a hotel until we find an apartment or house. The only exception is when he’s at training camp for four weeks. He usually gets one day off, so I will fly in to spend the day together. I know he won’t be playing forever, so I don’t mind the uncertainty. He loves playing, and I think it’s great that he loves what he does.  VW: And while Griff is busy training in this new city, Madi, you’ll be getting acclimated and then resuming your own sports training, right? MADI: The first few years were not easy. My coach, Siri Lindley, was based out of Boulder, and she trains some of the best athletes in the world. I was so lucky to train with her. Her expectations are high of herself and her athletes. We moved to Boulder for five months during Griff’s off season so I could train, but once he got picked up, it just wasn’t possible. With uncertainty as a player in the NFL, you have to be flexible. As a professional triathlete, you have to be willing to make a lot of sacrifices and be 100% in. So we made a decision to focus on our family first while Griff is still playing. I have been training and racing for 10 years, so I have actually recently taken a step back and am working on mentally and physically getting strong and healthy in other ways. It has also given me the opportunity to focus not just on swim-bike-run but on other things like public speaking, learning more about vegan nutrition, doing some more fitness modeling, and I am now a certified Sculpt Yoga Instructor, which I love teaching. I am lucky that I am only 26 years old and that a lot of women that race Ironman distance do exceptionally well into their 30s. I know that I’ve got time still to come back and be really competitive in triathlon if I want to, but now I am really enjoying learning and growing in other ways as well.   VW: So, Madi, please tell us about your past triathlons and what you expect to do next. Griff is clearly not the only hardcore athlete in the family! MADI: Haha, it’s so true! When Griff married me, he

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was grateful that my family is so active and into activities. They love every sport, and rarely do we sit still. He loves it; he loves every activity, too. As for me, I raced ITU [International Triathlon Union], sprint, and Olympic distance for a long time, since I was 12. It was so competitive, with so many talented girls all over the world. I worked really hard to be able to race them. I had some good years and some years with injuries, which mentally were really hard to come back from. One great thing about becoming vegan was that it became a new focus to be able to use my podium and exposure as an athlete to share this lifestyle and help show that there are many athletes who perform and thrive on a plant-based diet. As soon as I went vegan, I felt a huge shift not just physically, but mentally, and felt more aligned with my values of not wanting to harm or kill animals. It’s been a gift to do both. VW: Griff, in this issue, we have another great vegan athlete, Kendrick Farris, who appears in James Cameron’s film, The Game Changers. Tell us about your role in that film and what you see in the future for vegan athletes. GRIFF: Well, that film is still in its final stages and has not been released, so I’m not sure what exactly the final cut will have in store, but I know it’s filled with lots of incredibly impressive athletes. I think films like that and From the Ground Up are certainly helping to reach athletes on a much larger scale and introduce them to the benefits a plant-based diet can have on athletic performance.   VW: Clearly, you are both very busy athletes and business people. Staying fit and focused is imperative, so please tell us how a vegan diet plays into that for you. MADI: It’s so much easier now than even six or seven years ago. So many options. Now the bigger obstacle is just having the self-control to avoid all the delicious but unhealthy vegan food that’s popping up all over! There’s a ton of amazing vegan food, but lots that is deep-fried or sugary or covered in vegan cheese, and so on. We find cooking at home is the

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best way to eat super clean and feel our best. We both felt a huge improvement in how we felt and how we recovered when we switched to plant-based diets, and we still feel it’s a major advantage today.   VW: That is so true, especially for athletes. In addition to Griff being busy with football and you training for your events, I understand you’re supporters of a vegan dog food line as well! Please tell us more about that. GRIFF: We don’t actually own one, but we are huge supporters of V Dog and their dog food line. Like many others, we initially thought that dogs needed to have meat in their diets. We did research and talked to vets and found that dogs do incredibly well on plant-based diets. Many dogs have allergies or sensitivities to animal products in other dog foods and develop bad skin rashes. Today, with how often we see dogs with skin problems, cancer, tumors, and many other diseases, we think it’s really important to feed our dogs healthy, plant-based ingredients just like we eat. V Dog ingredients are almost all organic and whole foods. It’s a perfect balance. Our dogs love it, and they are really healthy. People should check it out if they are looking for a great dog kibble. (Top) Madi and Griff wed at family friend Rich Roll's California home. (Bottom) Griff, representing his wife's home country, Canada

VW: Lastly, it’s clear that family plays a big role in your happiness. Having had the opportunity to hang out with your awesome mom myself, Madi, I can imagine what the future looks like for the brand-new Whalen family. You guys are wonderful! How do you think that having the shared vegan belief system makes it easier for your family to stay strong together? MADI: We both have amazing families. One of the things that was important to me when finding a partner was that they were close to their family. Griff has an amazing family. Mine is very close. My brothers and my sister-in-law are my best friends, and I am super close to my Mom and Dad as well. It’s much easier, because we all appreciate and support having a vegan diet. It makes cooking and dining out much more fun. We also love to spend time with friends that don’t eat vegan, because all of our friends are open to trying something new. I love cooking vegan recipes for people and seeing their reaction when they say it’s one of the best foods they’ve had or baking they’ve ever tried. We don’t tell anyone what to do, because everyone gets there on their own time. We are just supportive, no matter what. No judgment.

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F E AT U R E S E C T I O N

hen you hear the word “vegan,” you might be quick to conjure an image of PETA throwing paint on fur wearers (although, in all honesty, I’ve never actually seen any proof of this, but it is the stereotypical example), vigils, protests, and sad, viral animal-abuse videos. But that is only maybe 1% of what actually drives the vegan movement. And “movement” doesn’t always entail picketing a business for the welfare of animals. Animals are just a part of it: Although I’d love to boast the position of being a martyr, I honestly didn’t give a damn about animals, other than dogs and cats. (Notice I said “didn’t,” not “don’t,” and please, read on.) In all honesty, I never would have considered going vegan if I hadn’t lost a bet and had to endure Engine 2’s 28-Day Challenge for what felt like 28 years!

BODYBUILDERS & VEGANISM

No meat, no cheese, no fish, no butter, no convenience, no happiness, no cheese, no cheese, and did I mention … no cheese?!

A SPECIAL PERSPECTIVE ON A GROWING MOVEMENT

I found that, after 22 days, my taste buds had begun to adjust. I also became less gassy by week 3. And after my 28 days had concluded, I decided to continue the lifestyle for just a little bit longer. That was seven years ago, and today, I’m still vegan. And I’ve grown quite fond of all animals (except for bears. They’re scary!).

by Cam F. Awesome

But then …

Enough about me … As much as I’d love to use this platform only to toot my own horn, I’d like to address a part of the vegan movement that isn’t being acknowledged enough. As I stated, the stereotype that many non-vegans think of when they hear the word “vegan” is really just a small percentage of the advocates. There are a number of public figures who are doing great work not just for the animals, but for people as well. Here are some of my favorites, who also happen to be in my business: • TORRE WASHINGTON (someone I’m mistaken for often, which makes me feel good about my appearance. Ha!): A professional and vegan bodybuilder. Although you can find him on Instagram loving on a cute cow, he’s inspiring people to reach their fitness and vegan goals. • DOMINICK THOMPSON: This Ironman triathlete and bodybuilder has also built an enormous following making animal rights appealing and fun for young people. He’s environmentally conscious and has started a clothing line (Crazies & Weirdos) made out of recycled t-shirts with vegan and save-the-animals messages.

BODYBUILDERS AND VEGANISM

• THE TACTICAL VEGAN: A badass, bodybuilding Las Vegas police officer who destroys the idea of “vegan weakness” and focuses on achieving healthier living and compassion. • GREY, THE VEGAN RAPPER: He managed to get on the world’s radar after his song, “Vegan Thanksgiving,” went viral. • JONNY JUICER: Known to many as “Noah’s dad.” Noah is his teacup puppy that appears in cameos in Jonny’s YouTube videos. Jonny is a raw vegan who’s passionate about mindful and healthy living.

• JOHN LEWIS, AKA BADASS VEGAN: A well-renowned fitness expert, proud vegan, and Division I college basketball player, Badass Vegan is working on a forthcoming feature-length documentary about hip-hop and food justice.

Let me just say …

What do all of these activists have in common? They’re all strong, masculine, compassionate, successful, black men like me who are on a mission to bring mindful, conscious living to a community that lacks a strong, black male presence — ie, the inner city. These men are doing great deeds and setting positive examples while spreading vitally important messages; they all also happen to abstain from eating their animal friends.*

It’s common for the loudest, most disruptive — dare I say the most radical — representatives of a movement to become the face of it. I just want to remind the world that within the vegan community there are amazing, strong black men out there who are dedicated to being role models to the younger generation of all races, the generation that will one day run the world.

So, there are some vegans you don’t like? Good! If you claimed that you liked all vegans, I wouldn’t trust you. Even I don’t like all vegans. I’m proud to be black, but I don’t like all black people. That said:

*Friends aren’t food!

CAM'S AWESOME ACCOMPLISHMENTS • 2008, 2010, 2013, 2014, 2016 United States National Champion • 2009, 2011, 2013, 2017 Golden Gloves Nationals Champion • 2012, 2016 Olympic Trials Champion

Left - Torre Washington; Back - John Lewis “Badass Vegan”; Front - Dominick Thompson; Right- Johnny “The Juicer” Morelli

ABOUT THE AUTHOR Cam F. Awesome is a vegan boxer with many national championships to his name, a standup comic who is self-aware enough to occasionally poke fun at vegans as well as the usual suspects, an events host who’s emcee’d over 50 vegan festivals in just two years, and a youth speaker currently on a nationwide tour. His message is aimed at the appropriate use of social media, career-focused goal setting, and obtaining the resilience necessary to achieve those goals as well as (very important to him) addressing the bullying culture and how to beat it by spreading the message of compassion. Cam@CelebritySportsSpeaker.com

www.CelebritySportsSpeaker.com

If you’re interested in booking Cam for motivational speaking, youth speaking, emceeing events, or performing comedy: Booking@CelebritySportsSpeaker.com

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COMPARING THE EFFECTS OF VEGAN AND NON-VEGAN DIETS ON ATHLETIC PERFORMANCE: MY STORY by Austin Barbisch

n August of 2012 I had a realization that started me on a road that would change my life. I was an omnivorous personal trainer who competed in bodybuilding and running sports. Today, I am still a personal trainer who competes in bodybuilding and ultra-marathon events, but for the past 6.5 years, I’ve been doing these things as a vegan. In this article I compare my experience with the two diets, contrasting their effects on my performance in the gym, on the stage, and on the trail as I competed against my prior best efforts and against other athletes. Yes, there are some amazing benefits from a vegan diet, but I also want to share the bad points. Okay, done. There aren’t any!

REASONS WHY I LOVE BEING A VEGAN Here are my top 10 reasons why being vegan rocks my world:

EASY, CHEAP, AND SAFE FOOD

I’m sorry, but the “I can’t afford to be vegan” line is not true. Rice and beans are cheap, and both provide a massive supply of carbohydrates, fiber, and, yes, protein to build up those muscles. If you’re sensitive to the gas-producing lectins in beans, you’ll find that soaking and rinsing them before pressure-cooking all but eradicate this gastrointestinal irritant. I’m also a lover of organic soy meats except for generally staying away from seitan (vital wheat gluten) because it increases my allergic and inflammatory response. (I don’t mind aching muscles, but sneezing and feeling creaky in my joints just makes me feel old and beat up.) If you don’t have a problem with gluten, then by all means, eat all you want of seitan; it’s 70-75% pure protein. Fresh organic greens are not always cheap, but the cost of the hospital bills you could have if you don’t eat enough of them is far higher. My everyday breakfast/lunch is a big green smoothie (see the recipe below) that makes life easy, fast, and super-healthy. It’s also great not having to treat my food like a biohazard when I prepare it in the kitchen, a far cry from when I’d have to sterilize my cutting board, knife, and anything else that touched the chicken I was cooking.

FASTER PERFORMANCE RECOVERY

A question I used to ask vegan athletes when I interviewed them as an editor of a veganathlete magazine was, “What’s the biggest change you’ve noticed since turning vegan?” The dominant answer was, “My recovery.” This has also been my experience. Speaking as a two-time 24-hour ultra-marathon champion, kettlebell world’s division champion, bodybuilding “1st in class,” and American and world indoor rowing record holder (just had to brag a bit), recovery is king to building your body up instead of breaking it down. I strongly feel that my body wouldn’t have been able to endure the average 8500 meters of rowing every day for seven months leading up to my indoor rowing records if I’d been my old, animal-eating self of five years earlier. My body feels better at age 50 then it did in my 30s when I was eating fast food or chicken breast, washing it down with whey

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protein mixed with skim milk. Now I eat lots of fruit-and-greens smoothies with pea/ rice protein powder and organic soy milk. It’s cheaper and tastier than the old diet and profoundly better for my well-being.

FASTER RUNNING TIMES

Having a pre-vegan running history, I was in a great position to compare my performance in 100-mile and shorter, faster track times as a new vegan. I’ve documented the drastic improvements that I experienced on my blog, at AustinBarbisch.com, and in my forthcoming new book, VeganFasterStronger. Even though I was in my 40s when I made the shift to veganism, I still took 25 minutes off my 100-mile time and then beat my old, non-vegan 12-hour time on the way to winning my first 24-hour race (115.32 miles). Yes, the differences were staggering! I was also able to walk like an actual human being the next day compared to the slow, deliberate gait of a geriatric patient that past races had forced on me. My track work was also greatly improved. My pre-vegan 1-mile record was 6 minutes flat at age 39 compared to my vegan best of 5 minutes and 18 seconds at age 47, a massive increase in cardiovascular performance.

STRONGER MUSCLES

The biggest fear I had when I realized that I had to go vegan was losing muscle. (Well, that and the fear that I’d have to start wearing drawstring pants and bathing in patchouli as well as join a chanting yoga class.) Kidding aside, I was afraid that the 25-plus years I’d devoted to building muscle on my body would wash away, exposing a feeble body underneath. I was so wrong! Because my decision to go vegan was an ethical one, I was dead set on starting this journey regardless of the deleterious effects it might have on me. I converted my diet almost overnight, so had little time to adjust to the increased fiber and dietary bulk I was consuming. I felt bloated and was very impressed at how many times a human can expel waste products over the first two or three weeks. After this break-in period, however, I noticed that my strength was holding. A few weeks later, I started to break old gym records I had set years back. Yes, this diet was

not only allowing me to hold onto my muscle, but I was actually growing more and getting stronger! This couldn’t have happened at a better time. I was getting ready to compete in two bodybuilding shows I had already signed up for and was invited to a third one by an all-vegan bodybuilding team. This team was called PlantBuilt and was 15 people strong. We would be competing against non-vegan bodybuilders. Well, our PlantBuilt team won two of the four pro-cards awarded at our first show (I got second place against another vegan bodybuilder). In my next year on this team, I won my first 1st-place trophy in the 16 years I’d been competing.

REDUCED ALLERGY SYMPTOMS

This may sound like a trivial topic to some, but for me it was huge. I’ve always loved dogs and cats, but if I were in the same room as a cat or touched my face after petting a dog, I’d soon start itching and sneezing. I’m not sure what change in my new diet caused the massive cessation of allergic reaction — probably a combination of eliminating both gluten and the histamine-producing dairy I’d been gorging on. I can now share a room comfortably with my furry friends, and I’m not as miserable running the streets of the allergy capital of the world, Austin, TX. This enhanced control of allergy symptoms is also partially responsible for my improved running times. Funny how breathing and running go together!

HAPPIER, HEALTHIER JOINTS

I guess this could also go in the recovery section, since the inflammation caused by all the crazy sports I do can make or break me. If I’m hobbling out of bed with creaky joints and tender places all over, it’s unlikely that I’ll break a new record, let alone want to train at all. Thanks to my vegan diet, I can work out more consistently and with greater intensity without degrading into cake batter.

BETTER GUT FLORA FOR EMOTIONAL WELLBEING AND IMMUNE SYSTEM STRENGTH

I’m generally considered an upbeat, possibly too-upbeat guy, but I do feel that all the greens and the lack of animal proteins have

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FOOD FOR THOUGHT

REASONS WHY I LOVE BEING A VEGAN

Here’s what I usually eat in a day: To start, a huge, life-giving smoothie! In a Vita-Mix, Blend-Tec, or other high-powered blender, combine: • Two big handfuls of organic kale and/or spinach • Two cups of water • One cup organic soy milk • Two to four scoops of an organic vegan protein powder • One half to one full cup of organic frozen fruit (blueberries, cherries, pineapple, or any other fruit that floats your boat) • One half to one avocado I blend this up and drink a few cups in the morning, pouring the rest of this liquid life into a large thermos to take to work and drink over the next several hours. In the evening, I usually make a huge salad or a low-oil stir fry. If I’m feeling lazy, I eat a frozen vegan dinner. I’m also not afraid of chips and cookies, but I keep my consumption under control. I have a reputation to protect!

left me feeling more emotionally stable. With 4-5 pounds of digestive flora living in our gut and its being the place where most of our serotonin production takes place (think happy chemicals), our gut really does have a profound effect on our emotional well-being, not to mention our ability to stave off disease-causing intruders. I’ve never been a sickly guy, but in my 6.5 years of being vegan, I’ve only been sick for a single day.

STATISTICALLY LONGER LIFE

A ROLE IN REDUCING CARBON EMISSIONS BY 51% WORLDWIDE

Many research studies show that vegans live longer than omnivorous and even vegetarian folks. I want to live forever. End of story.

Research also shows that over half of our world’s CO2 production comes from commercial animal-farming practices. The waste from these poor animals also streams down the Mississippi River, creating a massive dead zone in the bay where it empties. Animal agriculture is also the reason we have to worry about contamination of our greens; saturated manure from pigs and cows is sprayed on these crops. I’m offended! We don’t eat where we “go,” and I don’t want any animals “going” on what I eat.

AN IMMENSE AWARENESS THAT WHAT I’M DOING IS TRULY PRO-LOVE

I know that most of the readers of this article are probably already well versed in the last few points I’ve made and share the same love for animals. But I just had to mention this, the main reason why I’m so excited to be a vegan athlete: I can be a powerful advertisement for the vegan lifestyle for the person who wants to be lean and strong, even if he or she isn’t especially concerned about the negative effects of animal agriculture. Some people simply turn away from the cruelty and environmental impact non-vegan practices are causing on this beautiful planet, so we can’t reach them with a save-the-animals vegan message. However, many of them are attracted to the idea of improving their appearance through changing their diet. That’s where a healthy-looking, physically fit vegan can shatter the weak, anemic-looking vision of vegans held by many people, including my former self. I guess what I am saying is the better we look as vegans, the more likely it is that an onlooker will consider the vegan way of life. This is the biggest reason why I’m a personal trainer and competitive athlete. It’s a terrific platform to spread our message of love for our bodies, our beautiful animal friends, and our amazing planet. Thanks for reading this short recap of my life as a pre- to post-vegan. If you want a more in-depth view into my athletic adventures and the knowledge I acquired while training for and during these events, I hope you’ll read my new book, VeganFasterStronger. It’s in the editing phase now and set for release soon. In it, I also talk in greater depth about how I grew stronger and faster while avoiding injury (hence the title). For more information on this book and my training business, please check my website http://Solidpt.com and contact me with any questions.

ABOUT THE AUTHOR Austin Barbisch is a Personal Trainer of 22 years with three personal training certifications; he’s also a licensed massage therapist of 21 years. A self-proclaimed exercise fanatic, he holds first-place titles in bodybuilding, the 24-hour ultramarathon, and kettlebell as well as American and world records in indoor rowing. He is a vegan athletic promoter and a member of the PlantBuilt team of all-vegan athletes as well as team captain of the Vegan Beef Team. He also holds a certificate in plantbased nutrition from eCornell’s T. Colin Campbell Center for Nutrition Studies.

JOHN SALLEY: AN NBA GREAT In the course of an outstanding career in the National Basketball Association (NBA), John Salley has collected an impressive number of NBA titles, awards, and honors including four NBA championships — two with the Detroit Pistons, one with the Chicago Bulls, and one with the LA Lakers. But there’s something else that makes him special: Salley adopted the vegan lifestyle nearly 30 years ago. Standing lean at 6’ 11” tall, Salley flies in the face of the stereotype which holds that vegans are puny, undernourished, and likely to blow over in a gentle breeze. With his stellar basketball career now behind him, Salley has become ever more focused on his vegan lifestyle and activism. John’s mission is simple: to educate as many people as possible on the health and environmental benefits of a plant-based lifestyle. In late 2015, Salley challenged then-First Lady Michelle Obama to take PETA’s 30-day vegan challenge in the new year of 2016. Salley wrote to her: “By taking the pledge during your final year serving as First Lady, you will send a clear message to Americans that going vegan is one of the best things a person can do for their health, for animals, and for the environment.” Salley’s talents aren’t just limited to basketball and veganism. He’s also an actor, having appeared in a number of films including Bad Boys, Bad Boys II, and Coast to Coast as well as television series and shows such as Rescue Me and Sin City Saints. In addition, he’s known for his philanthropic and charitable work including his ambassadorial role for Operation Smile, a charity focused on helping children with cleft facial conditions. From dominating the basketball court, to vegan-wellness activism, to his work for the common good of humans, animals, and the planet, John Salley is a true force of life.

RICKY WILLIAMS: AN NFL GREAT The NFL has for too long been thought of as a “red meat” kind of deal. So in 2005, when NFL star running back Ricky Williams became one of the game’s first publicly confirmed vegans, no doubt there were plenty of other players and fans who nearly choked on their wings. Turns out, though, that Williams was something of an NFL vegan pioneer, and since then, many more vegan converts have emerged in the game. Errick Lynne Williams Jr., later Ricky Williams, was born May 21, 1977. A formidable football talent during his school years, he went on to play college football at the University of Texas, followed by 12 seasons in the NFL. Williams’ playing career was standout stuff. In his college days with the Texas Longhorns, he picked up the Heisman Trophy in 1998, and he’s #10 on the all-time list of Heisman Trophy winners. Unsurprisingly, Williams was a firstround draft pick in 1999 and was scooped up by the New Orleans Saints in the first round, which represented the first time in NFL history that one player was the only pick for a team’s entire draft class. Williams played three seasons with the Saints before moving on to play for the Miami Dolphins, Baltimore Ravens, and the Toronto Argonauts. He was a vegan during the last seven years of his professional playing time, which he says only enhanced his natural talent. During his 13-year professional career, Ricky was a Pro Bowl MVP, an NFL Rushing Leader, and, in 2015, was inducted into the College Football Hall of Fame. In 2009, Williams opened a high-end Miami restaurant, Proof, with a focus on healthy eating. He finally hung up his NFL cleats in 2012 to recalibrate his life, becoming an advocate for vegan wellness and understanding in general. Today, Williams remains a potent example of how healthy and powerful vegan athletes can be. Oh, and about that “red meat” NFL label? Clearly, it’s a red herring.

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VEGAN LIFE & LEADERSHIP by Ella Magers

went vegetarian at the age of 7 after connecting the meat on my plate with the animals it was. I progressed to fully vegan at 15 and went on to become a leader in the animal rights movement. I knew that bringing veganism into the mainstream was not only my passion but also my purpose on this planet, and I made a conscious decision to dedicate my life to fulfilling that purpose. I worked as a personal trainer for over a decade as I spread awareness about the consequences of eating animals and animal products. I found that I inspired people by staying extremely fit, breaking many stereotypes, and proving that you could be strong and have an athletic physique as a vegan. Due to a number of traumatic events I experienced as a teenager, however, I started my career with a lack of selflove and self-worth. I struggled with

depression, anxiety, disordered eating patterns, and a distorted body image. Looking back from the empowered state I live in now, I attribute my sheer determination to overcome my shame to the drive I felt to fulfill my life’s purpose. After developing my brand, Sexy Fit Vegan, in 2013, I was fortunate enough to earn world recognition as a leader in the vegan movement. This allowed me to spread my message far and wide. And finally, in 2017, I was able to overcome the shame surrounding my disordered eating, heal myself, and find freedom from the constant negative self-talk by reaching out to help others who shared similar struggles. I developed the 6-Month Plant-Empowered Coaching Program to guide people through a transformational process for developing self-love, building a healthy relationship with food and their

bodies, and writing a positive new story for their lives. To date, over 100 people have graduated from the program! They’ve both transitioned to a healthy vegan lifestyle and mastered the “forever tools” that will help them continue moving powerfully forward on their life’s path.

ABOUT THE AUTHOR With 23 years as a vegan under her belt, Ella Magers, MSW, has dedicated her life to helping people align their actions with their values and transition to a fit, vegan lifestyle. She loves to share her powerful work on her website, https://sexyfitvegan.com.

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KYRIE IRVING: NBA PLAYER & NEW FACE OF BEYOND MEAT We all recognize that what we put into our bodies affects our health, but athletes understand this much better. They recognize the fact that what we consume changes how we perform; it's why so many athletes are becoming vegan or eating fewer animal products. Beyond Meat is a brand most vegans have heard of by now; in particular, we all know the Beyond Burger. It's plant-based yet looks and tastes like a fresh beef burger — to the extent that even meat eaters can get confused. Definitely worth trying if you haven't already. The company’s new Go Beyond campaign has unveiled a range of athletes who’ve decided to both invest in and champion the Beyond Meat brand. In fact, the new face of Beyond Meat is all-star NBA player Kyrie Irving, who states that Beyond Meat helps him “perform as an athlete” much better while also catering to his “specific diet.” In the first video of the Go Beyond campaign, Kyrie Irving points out that he wasn't always “the most gifted athlete,” but with hard work, he was able to go beyond the expectations held for him. Chris Paul, a fellow basketball player, states that Beyond Meat is very important in his diet to improve his recovery times and reduce inflammation post-games. The Beyond Burger is literally a game changer for him. Not just for him, either: The growing list of investors and ambassadors of the Beyond Meat brand all recognize the value of the products in terms of taste, texture, nutrition, and its usefulness in the fitness world. Thanks to vegan brands like this, the number of vegan foods that can help all of us go beyond what’s expected of us is increasing. Whether it be among basketball players like Kyrie Irving, Shaquille O’Neal (also a Beyond Meat investor), or other athletes, Beyond Meat keeps growing in popularity, and many more athletes are adding it to their regular diets.

• • • • • •

NBA player, currently on the Boston Celtics College player, Duke University 2011 NBA Rookie of the Year 2016 NBA Champion 2016 Summer Olympics 6-time NBA All-Star

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FAILURE IS THE ONLY OPTION A CANDID CONVERSATION WITH JORDAN AKA CONSCIOUS MUSCLE by Zak Shelton

t’s striking how analogous being in the gym, working out, or training one’s body through physical activity in one way or another is to other aspects of life, specifically accomplishments or success. When the long-term goal is growth or transformation, then the immediate goal always ends up being failure. Said more directly: In order to succeed, one must fail...over and over and over again, and with intention. When lifting weights, the form of exercise and physical training that both Jordan and I prefer, failure is the name of the game. In order for muscles to grow, one must lift until you fail to be able to lift again. Pick it up, pull it, or push it until you literally cannot do it again. And you must do so fearlessly or with fearlessness as the goal. That’s quite literally how you get stronger. You destroy your muscles in the gym and then you feed them outside of the gym and they grow. Simple in theory. Difficult in practice. “I’ve never learned anything when I’ve succeeded in my business. I’ve never grown that way,” Jordan said to me during a moment in our conversation when we were slightly nerding out about the extensiveness of this analogy. When you’re trying to accomplish something really difficult, let’s say grow a business to the next level (another goal which Jordan and I have in common), you don’t gain the ability to make the

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right decisions to do so unless you fail. This is one of the most important things that I’ve ever learned, and I was so excited when Jordan and I sat down and talked about this (and many other things, of course). We talked for a total of an hour and a half; although, unfortunately, there isn’t enough space in the magazine to share the whole conversation, I’m eager to share the highlights. Jordan is the face behind Conscious Muscle, a viral Instagram account that (to my knowledge) coined and promotes one of my favorite slogans ever: “Kill workouts, not animals.” Because our conversation was so deep and extensive, I’ve broken the interview

one day, when I was at the gym with him, I came across a magazine with a man named Lee Priest. I saw what he looked like, and I made the decision right then that that was what I wanted to look like. I got into bodybuilding and then I fell in love, and it’s been an addiction and a love affair ever since. Zak: How did you transition into veganism? Jordan: I had this couple as personal training clients and I became pretty good friends with them. One day I went to train them and the woman told me that she had decided to go vegan. Now, as you would imagine, her husband and I started rolling our eyes and kind of making fun of her and stuff, you know? But then we started to have a

WHEN YOU’RE IN THE GYM, THAT’S CATABOLIC, YOU’RE BREAKING DOWN AND DESTROYING YOUR MUSCLES. WHEN YOU LEAVE THE GYM, THAT’S RECOVERY. THAT’S WHEN THE GROWTH HAPPENS. — Jordan AKA Conscious Muscle @conscious_muscle on Instagram

up into sections. And since this is the athlete issue, let’s start with the gym! Zak: Tell us how you got into fitness! Jordan: Well, my dad was always lifting weights and was really in shape and

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real conversation about it, and she was, like, “Look, if you can find me good reasons exactly why I should not be vegan, then I will listen to that and I’ll change my mind, but until then, this is what I’m doing.”

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So, I went home that weekend and I just tore through the internet. I mean I looked and looked and started digging into this thing, and the further I went, the more I realized, “Yo, maybe there’s something to this.” The evidence that I started learning about health and wellness and longevity was just overwhelming. I couldn’t ignore it. I was just trying to disprove it for her, but the more I was unable to disprove it, the more I started realizing that I had to do something about this knowledge for myself. And then as I got into it, of course I started to realize what was happening to animals and how I was either contributing to that or not contributing to that. That’s

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when it became super real for me, and I’ve never looked back since. Zak: That is such a similar story to mine. What were some of the early challenges that you faced when transitioning? Jordan: Well, at first, going out to eat, you know? It’s always kind of hard in the beginning, because you don’t really know what questions to ask. Then, finding out how to avoid hidden animal products in stuff, because you start to realize they’re in everything you’re used to eating. But honestly, criticisms from friends and family were the hardest thing. Because the people you care

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about the most are the ones who have the biggest problems with it. But once you realize that you’re doing the right thing, none of that matters anymore. Zak: How were you able to turn those challenges into strengths? Jordan: Well, as far as hidden animal products go, what it taught me to do was read the label on everything that I ate. It’s incredible what that does for you, because you learn to start paying attention to what goes into your body. That’s such a powerful thing, you know? That’s helped me so much just with my overall health. It’s kind of the

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FAILURE IS THE ONLY OPTION

HERE’S HOW TO FIND/SUPPORT WHAT JORDAN IS DOING • Follow @conscious_muscle on Instagram • Like his page Conscious Muscle Vegan Fitness & Nutrition on Facebook • Follow @friendsnotfoodrescue on Instagram and visit his website www.consciousmuscle.net/sanctuary • Buy Conscious Muscle products (proceeds go to helping the animals at Friends Not Food Rescue) • Donate to the GoFundMe campaign for Friends Not Food Rescue at www.gofundme.com/rescue2018

same thing with eating at restaurants: We start to learn what questions to ask, and that helps us in the long run to make the right decisions. Zak: What do you see as the biggest gaps between the intersection of veganism and bodybuilding/strength sports? Jordan: Honestly? Ignorance. The majority of bodybuilding education comes from muscle builders and YouTubers. That’s traditional doctrine [and can contain] so much misinformation. When you’re in the gym, that’s catabolic, you’re breaking down and destroying your muscles. When you leave the gym, that’s recovery. That’s when the growth happens. You can get those amino acids without killing or slaughtering animals and even more efficiently that way. It’s all mental, because that’s how we’ve been indoctrinated. There’s no

handicap to the transition except the mental approach.

in a little bit better place than you found it for someone, human or non-human.

Zak: Who are some of your biggest inspirations in, A, the fitness industry?

Zak: Talk to me about your supplementation regimen.

Jordan: In the fitness industry, even though I don’t really look up to those guys anymore, but it’s got to be Dorian Yates. That guy is just such an animal, of course.

Jordan: First, in the morning I drink an 8to 10-oz. glass of lemon water to alkalize. Then, a shot of wheat grass. Throughout the day, I have two Conscious Muscle shakes as well as turmeric, black pepper, sublingual B12, and huge doses of other vitamins and minerals.

Zak: What about in, B, the vegan movement? Jordan: That one is hard to answer, but it’s more important to me these days. It’s really the thousands of activists who are going to [Cube of Truth events], disruptions, vigils — the people in the vegan activism movement. Veganism equates to two things: doing as little harm as possible and leaving the world

I always tell people: “Nourish your cell, not just your belly.” From here, Jordan and I talked about his workout split, his favorite cheat meals, and what he’s doing with his farm animal sanctuary. But I’m going to let you learn about those things from him, because he talks about this kind of stuff on his social media channels a lot!

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IF I CAN DO IT, ANYONE CAN by Nakisha Ramsey

olling over, alarm sounding…I begin by spending my first hour in prayer and getting myself together. Two hours later, after getting kids to school, making three phone calls for different doctors, and prepping for an IEP meeting, I find myself in the stillness of the morning. I quickly shift my mind to fasted morning cardio.

with me, working out in the rain and snow, and getting up at 3 a.m. to prep food…it was all part of the journey.

For the next hour and a half, I will dedicate my mind to running and an ab workout, all the while looking forward to my breakfast smoothie. That is, if my phone doesn't ring because one of my six children gets sick or my autistic son has a meltdown. Perhaps in my journey for self I have found through so many years of vegan bodybuilding that in order to build, accomplish, and maintain my personal goals, I have realized that life will be life, and I have come to understand the need to shift accordingly while remaining determined.

At first, the vegan diet can be challenging to the beginner, so I suggest reaching out to other knowledgeable vegans if you are new to it or thinking about it.

I remember coming out of an abusive marriage with six babies and hearing people say you can't do this on your own. You're stuck. "Stay ‘til they get older" still echoes in my mind like a siren of disbelief. However, I left, with nothing but my children, and that began my journey to strength — which, oddly enough, started on the inside. From days working out at home, shifting workouts to take care of sick babies, walking on a treadmill while breastfeeding my sons, working two jobs, some days taking all the kids to the gym

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Many years ago, my workout partner and I took a 7-day vegan challenge, and neither one of us has regretted it to this day. We shifted from a full high-protein bodybuilding diet to full vegan.

Many people in the general fitness population overlook protein from sources that aren’t commonly known, and many also lack nutritional knowledge. For example, veggies like spinach, broccoli, kale, and quinoa are substantial sources of protein. Other vegan sources include tofu, tempeh, beans, lentils, and pea protein (I recommend the pea protein made by the company Naked, which is my go-to source for protein shakes). The vegan life has changed my outlook on life, fitness, and over-

IT’S A LIFESTYLE THAT WILL EMBARK YOU ON A JOURNEY TO HEAL FROM THE INSIDE OUT. THE VEGAN LIFE WILL HELP YOU INCORPORATE A NEW MINDSET AND ALLOW YOU TO SEE THE WORLD DIFFERENTLY. “How do you get enough protein?” would be a question asked by so many. The myth and misperception that vegans are weak in the body had me determined to break it. I’ve gained and maintained muscle while eating a vegan diet; as a matter of fact, I’m stronger than I’ve ever been. I believe the most significant changes we can ever make in other’s lives will be accomplished by merely leading by example. People can hear me speak on muscle, protein, and being a vegan, but when they see me and see it that it works...they will and do listen to me.

all nutrition. I’ve studied nutrition and value the importance of food and the healing powers of natural food. I refer to it as the vegan life because it’s much more than a "diet." It’s a lifestyle that will embark you on a journey to heal from the inside out. The vegan life will help you incorporate a new mindset and allow you to see the world differently. In retrospect, I’ve also learned that it will teach you how cruel the world can be and how poisonous some food corporations are to our bodies.

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If you want to start your own fitness journey including walking out into the vegan journey, here are some pointers that I would suggest:

• Busy moms and dads, there’s always time when you focus and are determined to associate your family with growth and health.

• Be willing to be flexible with life, knowing that “life things” will inevitably occur, shifts will happen periodically that will restart your life, and new beginnings will always be present in growth.

• Reach out to others who have the knowledge you desire. Please don't search for someone who has book knowledge but doesn't live life by example. They can't teach you by experience; therefore, many will not be able to relate to your story at all.

• It's okay to "mess up”...just restart. Get back on track.

• Be dedicated, focused, and determined to succeed, even in the midst of setbacks. There are points in life, pivot points that will direct you to change. If you’re reading this article, I presume you’re already curious about vegan fitness. You are searching for change, wanting to feel positive about yourself, and you desire to live healthier. You are not alone! I’m here to help anyone who may need assistance. My Instagram is vegan_eyes.

ABOUT THE AUTHOR Nakisha Ramsey is a mother of six and vegan bodybuilder who has dedicated her life to being an example of strength and helping educate others in all things related to fitness, weightlifting, and the plant-based diet. She has learned how to balance motherhood, life, and staying fit while helping others engage on a self-healing journey with the vegan lifestyle. As knowledge about veganism hits the mainstream, you can rest assured this is just the beginning for her.

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MY VEGAN ATHLETIC JOURNEY by Aidan Morgan

MY MY ATHLETIC ATHLETIC VEGAN VEGAN JOURNEY JOURNEY

ey, my name’s Aidan, and I’m a blogger and vegan bodybuilder. That’s right: a vegan bodybuilder. That might not be a shock for some of you, but for a lot of people, it is. In fact, you’re probably becoming more and more aware of professional vegan athletes if you’re on any form of social media. For me, becoming vegan is the best decision I've ever made. I want to share with you part of my vegan athletic journey and an important piece of advice for other vegan bodybuilders and athletes. I made the switch a few years ago, when I allowed myself to see how my food choices were contributing to the unnecessary pain and suffering of animals. I realized then that I had no other option but to go vegan, but to be honest, I was somewhat selfishly worried about how the change would affect my athletic performance and future progress. At the end of my first-ever vegan week, the nutritional values I’d recorded were amazing. I’d honestly expected to be deficient in a number of nutrients, purely due to my lack of experience in plant-based cooking. But to my surprise, I’d hit 94% of my daily nutritional targets, on average, with ease! Ninety-four percent! In fact, my fats and carbs were far over my daily goals, and I got 155 grams of lean protein a day on average. But then it hit me: I had only eaten an average of 2584 calories a day. That may not seem bad to most peo-

ple, but I wanted to keep growing. To be able to train every day and gain weight, I needed to be consuming 3500-4500 calories a day; 2584 would be barely enough to maintain my size. I quickly realized what the biggest challenge eating vegan and bodybuilding would be: Vegan food is typically not calorie dense. Through some trial and error, however, I was eventually able to master my calorie consumption and actually grow in a better way than ever before. Things like peanut butter, nuts, dates, avocados, and coconut are just some of the foods that proved to be amazing for achieving my caloric goals with clean ingredients. As I gradually improved and increased my knowledge of plant-based nutrition, my energy and mood started to improve dramatically. (I'll spare you the details as my body went through an extensive cleansing for the first couple of weeks.) What I soon came to realize was that the rules for vegan bodybuilding were basically the same as for all other forms of sport. As long I ate a well-balanced diet and put in 100% effort every time I worked out, I would achieve my goals. For you aspiring vegan bodybuilders out there, the best piece of advice I can leave you with is: Don’t focus on your macro-nutrients. Just focus on your calories and your physical effort, and you'll be all good!

ABOUT THE AUTHOR Aidan Morgan is vegan bodybuilder, blogger, and entrepreneur who runs Milos Veggie Corner, a vegan blog focused on healthy and ethical living. Aidan is a business student at the University of Victoria and loves to stay busy with his workout routine and day-trading cryptocurrencies. You can see what Aidan is up to on MilosVeggieCorner.com or his personal Instagram @Captain_Gains

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Dear CHEF AJ I hate vegetables. Can I still lose weight? You can, but it will be more difficult. At a mere 100 calories per pound, non-starchy vegetables are the food group lowest in calorie density. When you consume them at every meal, “by any greens necessary,” you dilute the overall caloric density of your meal. As veggies are mostly fiber and water which create bulk, this will allow you to feel full sooner and on fewer calories. In addition, vegetables are the foods highest in nutrient density. And greens contain a compound called thylakoids, which help fight food cravings. If you dislike all veggies, then start eating the one you hate the least. If you eat them consistently you may learn to like them and eventually crave them. And, instead of just focusing on losing weight, why not focus on getting healthy? Because when you eat a healthy plant-based diet you can experience BOTH optimal health AND weight loss.

your mouth. In February of 2017, Scientific American published an article explaining how human beings actually burn calories, which explains why physical activity really does very little to control weight. That said, it’s still important to move your body every day for myriad reasons other than weight loss (brain health, bone health, cardiovascular health, etc.). Exercise also increases your self-esteem and willpower, which will make it easier to stick to a healthy eating plan. It will also make you look leaner and more toned at any weight. Love & Kale, Chef AJ

To learn more: http://www.EatUnprocessed.com

What is the best exercise for weight loss? The best exercise is the one you will actually do! But believe it or not, exercise actually does very little for weight loss. The truth is, weight loss doesn’t happen in the gym, it happens in the kitchen. You can’t outrun

Chef AJ’s best-selling book on Amazon: https://amzn.to/2DZKUo7

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

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BARBECUE “PULLED” JACKFRUIT SANDWICH by Daniela Lais and Jérôme Eckmeier

his classic street food sandwich with spicy veggies and barbecue sauce makes a delicious, healthy lunch. The role of “pulled pork” is played by jackfruit – a popular ingredient in Asian cuisine.

Prep Time 20 minutes + 12 hours infusing

Cook Time 1 hour Makes 2 servings

INGREDIENTS

DIRECTIONS

• 3 cups (560 grams) canned green jackfruit in water or brine*

1. Put jackfruit into a colander, drain well, rinse under cold water, and drain again. Carefully shred into rough pieces.

• 2 Tablespoons olive oil • Sea salt

2. Heat oil in a pan and sauté jackfruit for 3-4 minutes over medium heat seasoning with salt.

• 2 garlic cloves, peeled and crushed

3. Add garlic and sauté briefly.

• ½ cup (150 grams) vegan barbecue sauce, plus extra for topping • Freshly ground black pepper • 4 slices of bread • 4 lettuce leaves • 1 tomato, sliced

4. Add barbecue sauce, stir, then cover and leave to simmer over low heat for 1 hour. Give it a stir every so often and, if necessary, splash in some water. 5. Season to taste with salt and pepper. Remove from stove and let infuse for 12 hours.

• 1 small red onion, finely sliced

6. Briefly toast bread under the broiler or in the toaster then spread with a little bit of barbecue sauce.

*You can buy canned jackfruit in Asian grocery stores. It’s really important for this recipe to get young, green jackfruit in water or brine, and not preserved in syrup!

7. Top 2 pieces of bread with 1 lettuce leaf each. Arrange the tomato, onion, and some jackfruit “pulled pork” on top. Drizzle with barbecue sauce. Top with the remaining lettuce leaves and cover with the other slices of bread.

ABOUT THE CHEFS Daniela Lais has been vegan for more than 16 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 10 years. She splits her time between Portland, OR, 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 for his online cooking show and 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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LOADED NACHOS by Chef Mark Reinfeld of Vegan Fusion and The Doctor and the Chef

ook no further for a party dish that always delivers, especially when your guests are ravished with hunger. This nacho plate is loaded with a variety of flavors and plant-based nutritional goodness! You can save time by using store-bought vegan cheese sauce, vegan sour cream, and BBQ jackfruit (or by making them in advance); then this dish can be ready in 15 minutes or less…even assembled during a commercial break!

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LOADED NACHOS

Prep Time 30 minutes

Cook Time 45 minutes

Makes 4-6 servings

EZ CHEEZ SAUCE

INGREDIENTS

DIRECTIONS

• 1 recipe EZ Cheez Sauce

1. Prepare EZ Cheez sauce and BBQ Jackfruit (recipes below). Keep warm and set aside.

• 1 recipe BBQ Jackfruit • 8-10 ounces tortilla chips • 15-ounce can black beans, drained well • ¾ cup salsa • Vegan sour cream (½ cup vegan mayonnaise mixed with 2 teaspoons freshly squeezed lemon juice) • ½ cup tomato, diced • ¼ cup red onion, diced • ½ cup guacamole or 1 avocado, cut into ½-inch cubes • 2 Tablespoons cilantro, roughly chopped

2. Assemble nachos. Place tortilla chips on a large plate or platter. Top with EZ Cheez Sauce and jackfruit. 3. Top with black beans, salsa, vegan sour cream, tomato, onion, avocado, and cilantro. Place lime wedges around plate and dig in!

Prep Time 10 minutes

Cook Time 15 minutes

Makes 2 cups

INGREDIENTS • 1¼ cups white potato, peeled and chopped into ½-inch pieces • ½ cup carrot, peeled and chopped into ½-inch pieces • ½ cup yellow onion, diced • 4-5 cloves garlic • 1 cup reserved cooking liquid or vegetable stock • 3 Tablespoons nutritional yeast • 2 Tablespoons olive oil (optional)

• 1 lime, cut into 6 wedges

• 1 Tablespoon freshly squeezed lemon juice • ½ teaspoon sea salt, or to taste • ¼ teaspoon chipotle powder

BBQ JACKFRUIT Prep Time 10 minutes

Cook Time 35 minutes

Makes 1 1/2 cups

INGREDIENTS

DIRECTIONS

• 1 (7.9-ounce) can jackfruit (1¾ cups)

1. Preheat oven to 400°F.

• ½ cup yellow onion, diced • 2 Tablespoons olive oil • 2 teaspoons garlic, minced • ½ teaspoon liquid smoke • ¼ teaspoon sea salt • 1/8 teaspoon chipotle powder • 1/3 cup BBQ sauce (try smoky maple)

• 1/8 teaspoon ground black pepper, or to taste

DIRECTIONS 1. Place potato, carrot, onion, and garlic in a pot and fill pot with ample water to cover.

2. Place jackfruit, onion, olive oil, garlic, liquid smoke, salt, and chipotle powder in a baking dish and mix well. Cover, place in oven, and cook for 30 minutes. 3. Add BBQ sauce, mix well, and cook uncovered for 15 minutes. Stir well before serving.

2. Place over medium-high heat and cook until vegetables are tender, approximately 15 minutes, stirring occasionally. 3. Drain well, reserving 1 cup of cooking liquid (or use vegetable broth). 4. Place cooked vegetables in blender along with remaining ingredients. Blend until creamy.

ABOUT THE CHEF Chef Mark Reinfeld is the 2017 Inductee into the Vegetarian Hall of Fame and is a multi–award winning chef and author of eight books including his latest, The Ultimate Age-Defying Plan. Mark has over 25 years experience in vegan recipe and menu development and offers consulting services for such clients as Google, Whole Foods, White Wave, Kroger, and more. Through his plant-based chef certification program offered in conjunction with Vegetarian Times, his mission is to promote the benefits of vegan cuisine for our health and the preservation of our planet. Learn more and sign up for free recipes at http://veganfusion.com.

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MUSHROOM “PESTO” LINGUINE by Zhoro Apostolov

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MUSHROOM “PESTO” LINGUINE

Cook Time 10 minutes

Makes 2-3 servings

INGREDIENTS

DIRECTIONS

• 8 ounces linguine

1. Cook linguine according to package directions.

• 2 Tablespoons vegetable oil

2. While pasta is cooking, heat vegetable oil in skillet over mediumhigh heat.

• 12 ounces white mushrooms, sliced • 2 ounces onion, chopped • 1 clove garlic, chopped

3. Add mushrooms, onion, and garlic. Sauté 5-6 minutes, seasoning well with salt and pepper.

• Salt and pepper, to taste

4. Transfer sautéed mixture to blender along with 1/2 cup pine nuts – blend until smooth.

• ½ cup toasted pine nuts, plus more for garnish

5. Use same skillet to cook green peas; season with salt and pepper.

• 8 ounces green peas

6. After 3-4 minutes, add sun dried tomatoes and blended mushroom mixture back to skillet.

• 5-6 sun dried tomatoes, finely chopped

7. Remove from heat.

• Fresh rosemary

8. When pasta is ready, drain and toss with sauce until well coated. 9. Garnish with more toasted pine nuts and a sprig of rosemary.

ABOUT THE CHEF Zhoro Apostolov is a chef with 12 years of experience in professional kitchens. He specializes in food photography and recipe development. He spent a year in the US and six years in the UK gaining experience in various types of cuisine. Now he is back home, in Bulgaria, showing fellow citizens how tasty vegan food can be by organizing delicious vegan brunches. His work can be seen on https://instagram.com/topfoodfacts or on his website https://www.topfoodfacts.com.

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STRAWBERRY SHORTCAKES by Fran Costigan

ne of my favorite graded activities in the 90-Day Essential Vegan Desserts Course at Rouxbe Cooking School, this shortcake is a composite of my recipes for Lemon-Scented Silken Vanilla Cream, Sweet Balsamic Reduction, Sweet-Tart Roasted Strawberries, and Drop Biscuits. Together they make an exquisite shortcake, but each is also a fabulous stand-alone recipe, ready to be used in a variety of other desserts or snacks. Here’s our Game Plan: • Make the Silken Vanilla Cream, refrigerate or freeze and defrost. • Make the Sweet Balsamic Reduction; it lasts for months at room temperature. • Make the Sweet-Tart Roasted Strawberries and its syrup on the day you’ll serve them • Make and bake the Drop Biscuits; serve them warm or at room temperature. • Assemble the Shortcakes just before serving.

LEMON-SCENTED SILKEN VANILLA CREAM Simply made in a blender from a base of heart-healthy cashews, this luscious, silken vanilla cream freezes beautifully. Spoon a tablespoon over fresh fruit, pudding, or gels, or, as shown here, you can take a drop biscuit to heaven with a tablespoon or two. Adapted from the Vanilla Pastry Cream in Fran Costigan’s Vegan Chocolate: Unapologetically Luscious and Decadent Dairy-Free Desserts. Publisher: Running Press. Publication Date: October 22, 2013.

INGREDIENTS

DIRECTIONS

• 5 ounces raw cashews, rinsed, soaked 4 hours to overnight

1. Drain and rinse the cashews in a strainer. Blend cashews, coconut milk, 4 Tablespoons of sugar, oil (if using), and salt in high-speed blender, starting on low, then increasing speed to high. Blend 2 minutes until the mixture is smooth, thick, and warm. It will be quite thick, and easiest to remove while hot.

• 1 cup (8 ounces) canned, fullfat, unsweetened coconut milk, mixed thoroughly (do not use light) • 4-6 Tablespoons organic cane sugar or coconut sugar (which makes the cream darker) • 1 Tablespoon (½ ounce) mild-tasting extra-virgin olive oil or any neutral oil (optional) • 1/8 teaspoon fine sea salt • Seeds from a vanilla bean or 1 Tablespoon (½ ounce) pure vanilla extract • Zest from 1 organic lemon, finely grated, or more to taste

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2. Pour the cream into a bowl. Stir in the vanilla seeds or extracts. Add lemon zest. 3. The cream is ready to use now or can be refrigerated up to overnight to allow the flavors to blend. The cream will thicken as it chills. Stir before using.

Photo by Rouxbe Cooking School

SWEET BALSAMIC REDUCTION Use this versatile balsamic reduction to drizzle on fruit desserts or on a salad. It lasts indefinitely, so make a double batch. Prep Time 5 minutes Cook Time 20 to 30 minutes Makes about 2/3 cup

INGREDIENTS • 1 cup (8 ounces) balsamic vinegar • 3 Tablespoons (1½ ounces) agave nectar (best made with light-colored agave) • ½ teaspoon lucuma powder, optional but recommended

DIRECTIONS 1. Combine vinegar and agave in a small saucepan. Bring to a low boil over medium heat, whisking a few times.

VARIATION: Omit the lemon zest, and you’ll have made a lovely vanilla cream.

2. Reduce heat and simmer, whisking a few times, until syrup is reduced to ½ cup. Check a couple of times.

TIP: Add some water or nondairy milk to the blender before washing, run on high. Save this sweet cashew beverage to add to smoothies.

TIP: Properly made, the reduction will have thickened enough to drip very slowly off a spoon.

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STRAWBERRY SHORTCAKES

SWEET-TART ROASTED STRAWBERRIES Spoon these roasted berries and the pan sauce over drop biscuits, non-dairy yogurt, ice cream, or your breakfast oatmeal. This recipe is best served the day it is made. Prep Time 10 minutes Cook Time 6-8 minutes Makes 1 ½ cups

DROP BISCUITS To make these quick and easy Drop Biscuits, I added nut flour for nutrition, texture, and flavor and nixed the typical butter and cream. These tasty biscuits are perfect for Strawberry Shortcakes, but they are also simply delicious served warm with your favorite jam or other spread. Prep Time 10 minutes

Bake Time 15 minutes

INGREDIENTS

• ¾ cup all-purpose flour

• 1 1/3 cups canned, full-fat, unsweetened coconut milk, mixed thoroughly (do not use light)

INGREDIENTS • 1 quart strawberries, hulled. Slightly imperfect, ripe, partially firm strawberries are best. • 2 Tablespoons (1 ounce) maple syrup, Grade A dark or use silan (aka date honey or date syrup) • 2 Tablespoons (1 ounce) Sweet Balsamic Reduction

Makes (12) 2 ½” biscuits

• ½ cup whole wheat pastry flour • 1 Tablespoon aluminum-free baking powder

• 1 teaspoon pure vanilla extract • ¼ teaspoon almond extract (optional)

• 1¼ cups almond meal

• 4 teaspoons organic orange zest, finely grated

• Cane or coconut sugar for sprinkling biscuits before baking (optional)

• ½ teaspoon fine sea salt

DIRECTIONS 1. Position rack in center of oven and preheat oven to 450°F.

together quickly into a craggy, soft dough.

DIRECTIONS

2. Line a heavy baking sheet with a double layer of parchment paper.

1. Position rack in center of oven and preheat oven to 375°F.

3. Pour coconut milk into a large measuring cup and add vanilla, almond extract (if using), and zest. Set aside.

6. Scoop scant ¼ cup of dough per biscuit onto baking sheet, spacing them 2” apart. For ease, use a ¼-cup ice cream scoop.

2. Have ready a 9”x13” baking pan with shallow sides, or equivalent. 3. Cut smaller berries in half, larger ones into quarters. Spoon into a medium bowl. 4. Mix maple syrup and Sweet Balsamic Reduction in a small dish. Pour over berries and toss to coat. 5. Spoon strawberries and liquid into the baking pan, arranging the berries in a single layer. Reserve this bowl. 6. Roast 6–8 minutes, or until the berries are softened but not mushy. 7. Set a strainer over the reserved bowl. Drain the berries and spoon them into a container.

7. Sprinkle with your choice of sugar, if using.

4. Put a wire mesh strainer over a medium bowl. Measure the allpurpose flour, whole wheat pastry flour, baking powder, and salt into the strainer. Whisk to sift the ingredients into the bowl. Stir to mix.

8. Bake 14 to 15 minutes, or until set and very lightly golden. Flip one over; the bottom should be brown. 9. Cool on wire rack for a couple of minutes.

5. Make a well in the center of the dry ingredients and pour in coconut milk mixture. Mix the dough by bringing the dry ingredients into the liquid, rotating the bowl as you go. Do not press or over-mix the dough. It comes

10. If not for immediate use, freeze in airtight container. Defrost covered. Warm in low oven. TIP: Omit the sprinkle of sugar, and you’ve got delicious, savory biscuits.

8. Pour the cooking liquid into a small saucepan and reduce over high heat until syrupy. Pour into a small dish and refrigerate until needed.

PUTTING IT ALL TOGETHER

9. Spoon the berries into a serving dish. Expect more liquid to accumulate in the dish.

• • • • •

TIP: Save the strawberry hulls to make strawberry water.

Just before serving: Using a serrated knife, slice the biscuits in half. Add a good dollop of lemon vanilla cream on the bottom biscuit. Add some of the Roasted Strawberries. Add some reduced roasted strawberry syrup. Add the top biscuit and enjoy!

ABOUT THE AUTHOR Fran Costigan, the “Queen of Vegan Desserts,” is director of Vegan Baking and Pastry at Rouxbe Cooking School. The recipes in her bestselling cookbooks, More Great Good Dairy-Free Desserts Naturally and Vegan Chocolate: Unapologetically Luscious and Decadent Dairy-Free Desserts, from retro desserts to elegant vegan versions of classics, produce excellent results every time. https://francostigan.com

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ABOUT THE CHEF

MINI PARISIAN FRUIT TARTS by Darshana Thacker

love the pretty fruit tarts you see in French bakeries and the way the fruit is arranged so nicely on them. Here, the creamy filling is made with puréed winter squash, and the gluten-free crust is made from sorghum flour and ground walnuts. These two-bit tarts make a satisfying afternoon sweet and an easy-to-eat dessert for entertaining. You’ll have more filling than you need for the tarts; I spread it on toast and spoon it over pancakes, waffles, and French toast. To make this recipe even easier than it already is, start with peeled, cut-up squash. Prep Time 1 hour

Makes 24 bite-sized tarts

NOTE: You will need a silicone or nonstick mini-cupcake pan for this recipe.

INGREDIENTS For the Filling • • • •

1 medium acorn squash, peeled and cut into 1-inch cubes (about 5 cups) 1 Tablespoon pure maple syrup 1 teaspoon orange zest Pinch of saffron (optional)

Darshana Thacker is the chef and culinary project manager for Forks Over Knives. A graduate of the Natural Gourmet Institute, she’s known for her hearty and distinctly flavorful creations, which draw inspiration from a wide range of ethnic traditions. Chef Darshana was the recipe author of Forks Over Knives Family and a lead recipe contributor for the New York Times bestseller The Forks Over Knives Plan. Her recipes have been published in The Prevent and Reverse Heart Disease Cookbook, Forks Over Knives—The Cookbook, Forks Over Knives: The PlantBased Way to Health, and LA Yoga magazine online. Chef Darshana has catered numerous events, served as a private chef, and led individual and group cooking classes.

For the Crust • • • • • •

1¼ cups old-fashioned rolled oats ¾ cup walnuts ¾ cup sorghum flour (or whole-wheat flour), plus more as needed Pinch of sea salt ½ cup pure maple syrup 2 teaspoons pure vanilla extract

For the Topping • 2 cups berries or diced or sliced fruit

DIRECTIONS 1. To make the filling, place a steamer basket in a medium saucepan and add 1 to 2 inches of water to the pan. Bring water to a simmer over medium-high heat. Place the acorn squash in the steamer, then cover and steam until tender when pierced with a fork, 15 to 20 minutes. Turn off the heat, uncover the saucepan, and set aside to cool to room temperature. 2. Transfer steamed squash to a blender. Add maple syrup, orange zest, and saffron (if you’re using it), then blend until smooth. Cover and refrigerate until you are ready to assemble the tarts, up to 2 days. 3. To make the crust, preheat oven to 350˚F. 4. Combine oats, walnuts, flour, and salt in a food processor fitted with a metal blade and grind to a fine meal. Add maple syrup and vanilla extract, then pulse until the mixture starts to bind. The mixture should be crumbly, but it should bind when pinched between your fingers. 5. Drop 1 Tablespoon of the crust mixture into each mini-cupcake cup and press to line the bottom and sides of the cup evenly. (If the mixture is too sticky to handle, dip your fingers in water or flour and continue.) 6. Bake the crusts until they are light brown and crisp, 20–30 minutes. Remove from oven and set aside to cool to room temperature. 7. Spoon 1 heaping teaspoon of filling into each tart and use the top of the spoon to smooth it out. Arrange the fruit on top of the tarts and put the tarts on a platter or baking sheet. Serve immediately, or cover with plastic wrap and refrigerate until ready to serve.

Brian Wendel is founder and president of Forks Over Knives, a lifestyle brand that empowers people to live healthier lives by changing the way the world understands nutrition. Brian created and executive produced the 2011 documentary film Forks Over Knives, which has been viewed by millions of people around the world and has become one of the most influential documentaries of our time. Under Brian’s leadership, Forks Over Knives has evolved into a multimedia brand that offers an array of tools to make plant-based living easy and enjoyable — including bestselling books; a top-ranked mobile recipe app; the weekly, customizable Forks Meal Planner service; Forks Over Knives magazine; a growing line of food products; and a website that serves as a leading destination for people seeking plant-based health news, real-life success stories, and delicious recipes.

STORAGE: Cover and refrigerate for up to 3 days.

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RAINBOW WRAPS & CREAMY SATAY SAUCE by Cathy McLellan

RAINBOW WRAPS & CREAMY SATAY SAUCE

hese Rainbow Wraps are fun to make, beautiful to serve, and oh, so delicious to eat! That’s not all: They are super-healthy, packed with protein, and gluten-free. Choose a variety of fresh, colorful, organic, and flavorful ingredients, then let your creativity flow! Each wrap is unique and can be custom-made to suit the dietary needs and taste preferences of the individuals that you’re serving. The Creamy Satay Sauce is TO LIVE FOR! It’s easy to make, low-fat, a little bit sweet, a little bit savory, and has a slight kick to finish it off. Let’s get this party started — just prep the ingredients, make the sauce, and assemble your wraps. Prep Time 70 minutes

Makes 4 servings

INGREDIENTS Rainbow Wraps • • • • • • • • • • •

Step One: Prep the Ingredients

6 green onions, sliced lengthwise ½ cup pickled beets, sliced into strips ¼ medium purple cabbage, grated ½ English cucumber, sliced super-thin 2 carrots, washed, peeled, and cut into match sticks 12 leaves dark green lettuce, washed and dried 2 Portobello mushrooms, sliced ½ package dry rice noodles One block medium firm tofu, cut into long rectangles 1 package dry rice paper wraps ½ cup vegetable broth or white wine (to deglaze pan)

Marinade for Tofu • • • • • •

3 Tablespoons Bragg Liquid Aminos ½ Tablespoon balsamic vinegar 1 Tablespoon date paste (dates soaked in hot water to soften) 2 Tablespoons fresh ginger, minced 2 cloves of garlic, minced 1 Tablespoon fresh water

Creamy Satay Sauce • • • • • • • • •

DIRECTIONS

½ medium onion, chopped 1-2 cloves garlic, minced 2½ Tablespoons nut butter of your choosing ¼ cup low-fat, non-dairy milk ½ -1 Tablespoon date paste ½ -1 teaspoon red pepper flakes ½ teaspoon Bragg Liquid Aminos ¼ cup vegetable broth or fresh water (to thin sauce, if needed) ½ lemon, juiced

1. Mix marinade, add tofu. Marinate in the fridge 1-2 hours. 2. In a dry skillet, sauté mushrooms over medium flame. Once mushrooms release their moisture and begin to adhere to pan, deglaze with a bit of veggie broth or white wine. 3. Soak the rice noodles in boiling hot water, stir to separate. After they have softened, rinse with cold water.

Step Two: Make the Creamy Satay Sauce 1. Heat a dry saucepan to medium heat, add onions, sauté dry 3-5 minutes. As onions begin to adhere, deglaze pan with a bit of broth or wine. 2. Add garlic. Cook until onion is transparent. 3. Add nut butter, non-dairy milk, date paste, red pepper flakes, and Liquid Aminos. Mix until blended, simmer for 5 minutes to allow the flavors to meld together. 4. Pour sauce into blender (high speed blender is optimal) and blend until creamy and smooth. Add broth or water to thin, if needed. 5. Stir in some fresh squeezed lemon to taste. 6. Refrigerate until ready to serve.

TIP: Leftover satay sauce is great on a burrito, salad, or as a dip for veggies.

Step Three: Assemble your Rainbow Wraps 7. Pour warm water into the bottom of a large flat plate. 8. Lay one wrap on the plate, press into the water. 9. Soak wrap until soft, turning over at least once to make sure it gets wet evenly. 10. When soft, pick up gently, allowing excess water to run off, and place on a clean, slightly moistened surface for filling and wrapping. (It can be a little tricky to get the wraps to lay perfectly flat, so don’t worry if yours doesn’t.) 11. This is where the fun happens! Place your favorite ingredients on the rice paper wrap about 1/3 in from the edges. There is no right order. Play around with the colors and designs you create on the outside of your Rainbow Wrap. 12. Once filled to your satisfaction, roll and tuck the ingredients into the wrap, just like a burrito. TIP: To provide more structure to your handhelds and make them easier to cut, wrap them with a second, softened rice paper wrap. 13. Transfer the finished wraps (whole or cut) to a platter and serve with the Creamy Satay Sauce.

ABOUT THE CHEF Cathy McLellan is a Rouxbe Certified Plant-Based Chef, Vegan Recipe Designer, and Consultant. She is also the creator of and a writer for veganonthego.net which is an online resource for those interested in exploring a plantbased lifestyle. Her mission is to encourage a sustainable lifestyle through food that is vegan, accessible, healthy, and delicious. Cathy’s passions include time in the kitchen, family, the outdoors, gardening, people, and travel. Blog http://www.veganonthego.net

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PAN-FRIED ARTICHOKE SALAD WITH CRUSHED CASTELVETRANO OLIVES by Timothy Pakron

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PAN-FRIED ARTICHOKE SALAD WITH CRUSHED CASTELVETRANO OLIVES

rtichokes were always on the table when I was growing up. Whole, stuffed artichokes at parties, or artichoke hearts dipped in butter as a special treat — my family has always adored them. This dish was inspired by one of my favorite ingredients and a salad I once had at a small Italian restaurant in Brooklyn. I knew after the first bite that it would stick with me, so I re-created the recipe to enjoy at home. The combination of pan-fried artichoke hearts, salty olives, loads of caramelized onions, and a mountain of crispy-browned garlic is out of this world. Try it out, and let me know what you think. I’m dying to know!

Makes 4 to 6 servings

INGREDIENTS • 1 (7.5-ounce) jar whole Castelvetrano olives, drained • 2 Tablespoons vegetable oil • 1 (33.5-ounce) jar (1 pound) whole artichoke hearts, drained

DIRECTIONS 1. Using the flat side of a large knife, lightly press down on the olives, crushing them to reveal the pit. Discard the pits and set olives aside. 2. In a large skillet, heat the oil over medium-high heat. Add the artichoke hearts and sear them for 12 minutes, flipping halfway through. The main goal here is to create some golden caramelization, so try not to stir them too much. If they do fall apart a bit, that’s okay. Once they are browned, reduce the heat to medium. 3. Add the garlic and onions. Mix well and cook until they are tender and the garlic is slightly golden brown, about 5 minutes. Fold in the crushed olives and remove from the heat.

• ¼ cup garlic, roughly chopped • 1 heaping cup (about ½ large) red onion, julienned • 1 Tablespoon fresh lemon juice, plus slices for garnish • Cold-pressed olive oil, for drizzling • Sea salt and freshly cracked black pepper • ¼ cup fresh oregano leaves, chopped • ¼ cup fresh parsley, chopped

4. Transfer the mixture to a large salad bowl or serving platter. Drizzle with the lemon juice and some olive oil. Season with salt and pepper. Garnish with oregano and parsley leaves and lemon slices. Serve. Lagniappe: Castelvetrano olives are my personal favorite because of their firm texture, buttery flavor, and bright green color. If you cannot find them, you can substitute good green olives instead. You can use whatever artichoke hearts you can find, but I prefer the whole baby ones packed in water because they are the most tender.

ABOUT THE AUTHOR Timothy Pakron is a passionate cook, artist, and photographer and the creator of the blog Mississippi Vegan. Before devoting himself to the culinary arts, he spent time as a fine artist in Charleston, South Carolina, and New York City. He currently lives and works in New Orleans. Mississippi Vegan (https://tinyurl.com/ybk3muvc) (Avery) is his first cookbook.

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The Athletics Issue

Photo courtesy of Giordano Katin-Grazzini

Issue 52 - May/June 2019 |

VEGWORLD Magazine

CHOCOLATE CHERRY BARS by Cathy Katin-Grazzini

hese tasty bars are loaded with omega-3s from fresh flax and chia meal (great for our arteries), sweetened only with fruit, and packed with nutritious, gluten-free whole grains. They hit the spot after a workout, sports meet, bike ride, or hike. They’re deliciously chewy, crunchy, lightly chocolatey, and just sweet enough.

Because they're high in health-promoting fiber, plant fats, and plant protein, you won’t miss the inflammatory oils, sugar, protein isolates, or the excessive use of nuts found in many commercial bars. Prep Time 20 minutes

Cook Time 45 minutes

Makes 18 bars

INGREDIENTS

DIRECTIONS

• 1½ cups old-fashioned gluten-free rolled oats

1. Preheat oven to 325°F/160°C.

• ¾ cup raw buckwheat groats

2. Grind flax and chia to meal.

• 3 medium bananas

3. Roughly chop dates and cherries or cranberries.

• 1 Tablespoon vanilla extract

4. Mash bananas with a fork.

• ½ cup whole golden flax seed

5. In a food processor, combine all ingredients and pulse several times to mix and combine. For a delightfully chewy texture, do not over-process.

• ½ cup whole chia seeds • ½ cup natural (non-alkalized) cacao powder • 3 cups dates, any variety, pitted • 1½ cups organic dried sweet cherries, unsweetened and oil-free OR 1 cup raw organic cranberries* * If using cranberries, add up to an additional cup of dates to compensate for their tartness... adjust to your taste.

6. Mound on a cookie sheet lined with parchment, and shape into a 9” (23 cm) square approximately 1” (2.5 cm) thick. 7. Bake for 20 minutes. Remove from oven. With a blunt knife or bench scraper, slice in half lengthwise, then cut into strips 1” (2.5 cm) wide. Separate the pieces from one another to allow air and heat to reach all cut surfaces. 8. Return to the oven for approximately 25-30 minutes or until fragrant and firm. 9. Remove from the oven and transfer to a cooling rack. 10. Will keep in the fridge up to 2 weeks (if they last that long!). They also freeze beautifully.

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 and 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. Cathy’s original recipes, cooking videos, and nutritional blog can be found at: www.cathyskitchenprescription.com

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The Athletics Issue

Issue 52 - May/June 2019 |

153

PONTE VEDRA BLACK BEAN SOUP by Char Nolan

PONTE VEDRA BLACK BEAN SOUP

his recipe was inspired by Dr. Elizabeth Winings of the Engine2Diet team. When she’s in the kitchen, Dr. Winings will open the refrigerator, take whatever she has in her produce bin, and throw together a delicious soup. I’ve formulated a recipe for her Black Bean Soup and guarantee it is one that you’ll love!

Prep Time 20 minutes

Cook Time 25-30 minutes

Makes 4-6 servings

INGREDIENTS

DIRECTIONS

• 1 red onion, diced

1. In a large pot, dry sauté the onion on medium heat. Add garlic, celery, and carrot. Stir until translucent.

• 2 cloves fresh garlic, minced • 2 stalks celery, diced • 1 medium carrot, diced

2. Add chili powder, oregano, and ginger. Stir well. 3. Add potatoes and black beans. Stir well.

• ½ teaspoon chili powder (any type)

4. Add broth and bay leaf. Bring to a boil, then cover and simmer for 20-25 minutes. Adjust spices, if needed.

• 1 teaspoon ground oregano

5. Remove from heat.

• ¼ teaspoon ginger powder

6. Pour two cups of the soup mixture into a high-speed blender and puree, careful to allow steam to escape.

• 1 medium white potato, diced • 1 medium sweet potato, diced • 2 cups cooked black beans, drained • 8 cups low-sodium vegetable broth

7. Return puree to the pot of soup. Stir in lime juice. 8. Place greens in the soup pot, stir and cover, allow greens to wilt. 9. Garnish and Buen Provecho!

• 1 dried bay leaf • 3 cups fresh greens (kale, spinach or chard), finely chopped • 1 lime, juiced • To garnish: nutritional yeast, red pepper flakes, and sliced avocado

ABOUT THE CHEF Char Nolan has been plant-based since 2009 and is a serious whole foods vegan with a great sense of humor. Armed with a degree in public health from Temple University, she completed coursework at eCornell and received her certification in plant-based nutrition. She is also a certified plant-based chef and teaches plant-based cooking throughout the Philadelphia region. She grew up in her family’s Italian restaurant and attributes everything she learned about cooking to her grandparents. https://www.paeats.com/news/author/charnolan

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The Athletics Issue

Issue 52 - May/June 2019 | 155

CARAMELIZED LEEK, ZUCCHINI, AND SPINACH SOUFFLÉ by Jennifer Jones Horton

INGREDIENTS • 1 box silken tofu • 8 ounces vegan cream cheese • 1 Tablespoon organic cornstarch • 2 Tablespoons vegan butter • 4-5 cups fresh spinach • 1 cup leek, minced • 1 cup bell pepper, minced • 1 cup zucchini, diced small • ¼ cup canola oil SPECIAL EQUIPMENT: 4 (8-ounce) ramekins

DIRECTIONS 1. Preheat oven to 350°. 2. Place silken tofu, vegan cream cheese, cornstarch, and butter into a high-powered blender. Blend until smooth. 3. Sauté spinach in 2 tablespoons water. Cook down to 1 cup. Fold into tofu/cheese mixture. This is the soufflé base. 4. In a sauté pan, heat oil at medium heat. Add leeks and cook, stirring occasionally until light brown, 8-10 minutes. 5. Stir in peppers and zucchini and cook until tender, an additional 8-10 minutes. 6. Fill each ramekin halfway with sautéed vegetables, then top with the soufflé base. 7. Place ramekins on a sheet pan and bake 15-25 minutes, until brown around the edges. These do not rise.

ABOUT THE CHEF Chef Jennifer Jones Horton and her husband Chef Barry own and operate Sanctuary Bistro in Berkeley, CA. It’s a neighborhood plantbased bistro that is healthy for the planet, the environment, and all living beings. Their Bistro is a warm, organic location to enjoy with family and friends. Find more information plus their gluten-free and vegan cookbook, Sanctuary Bistro’s Cookbook Recipes for Everyday Living, at https://www.sanctuarybistro.com.

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