VEGWORLD 53 - The Mind And Body Issue

ISSUE 53 | JULY/AUGUST 2019

THE MIND & BODY ISSUE DR. DEAN ORNISH DR. WILL TUTTLE VICTORIA MORAN PLUS: The Tofurkey Story

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TABLE OF CONTENTS VEGWORLD MAGAZINE - JULY/AUG 2019 HEALTH

NEWS 14 15 16 17 18 19 20 22 22 23 24 25 26 27 28 29 30 31

Tesla Plans To Introduce Vegan-Friendly Taxis Earthling Ed’s Second TEDx Talk Is Now Available Del Taco Introduces Beyond Meat Protein Option Investments In Plant-Based Foods And Beverages Hit $16B H&M Removes Cashmere From Its Collections Tesla Is Not The Only Vegan Kid On The Block Anymore UN Scientific Panel Forecasts Climate Impacts By 2040 Subway Introduces Vegan Menu Items Jalisco Makes Farmed Animal Cruelty A Crime Study Shows Vegans May Outlive Their Peers Simon Cowell Adopting A Vegan Diet Plant-Based Products Becoming More Mainstream Tyson Recalls 12 Million Pounds Of Chicken A Majority Of The Wu-Tang Clan Is Now Vegan Vegan Cheese Is Finally On The Up And Up Impossible Foods Increased Demand In America Aladdin's Lead Character Introduces Online Vegan Community 25 Celebrities Band Together Vs McDonald's Animal Cruelty

122 126 130

Losing The “Like” Button Obsession Spring Into Action With A New Fitness Plan You Can Make Healthy Choices Every Time

FOOD 134 136 140 142 146 148 150 152 154 158

Dear Chef AJ Blueberry Slump Vegan Cheesy Zucchini Soup Gluten-Free Seed Crackers Apricot Cherry Crostata Greek Farmers' Salad Fast & Flavorful Vegan Crabcakes Easy Enchiladas With Smoky Tomato Sauce Tahini-Rich Buddha Bowl Red Rice Sprouted Lentil Burgers

BUSINESS 36 42 50 51

Good Catch Is Saving Our Seas, One Bite At A Time Business Spotlight: Tofurky Tofurky Raises $7 Million Dairy Farmers Team Up With Plant-Based Milk

LIFESTYLE 52 54 56 58 60 62 68 72

Our Favorite Things NYC Veg Food Festival Ask Alison Eat Well + Think Well = Loving Your Food & Yourself Training Docs Without Animals Vegan Street Fair In Lotus Land Honest Tom Takes The Plunge Reclaiming Diversities Through Veganism

VEGWORLD TEAM Amy Cowan, Editor-in-Chief Clay Garrett, Art Director

STYLE 78 79 80 82 84 86 88 89

Becoming One Of The First Vegan Fashion Brands in Stores Nationwide Prada Urged To Discontinue Exotic Animal Skins Subscription Boxes For Self-Care And Relaxation Body By Vegan Inner And Outer Beauty True Beauty Clear Your Mind The Traveling Man

FEATURE STORIES 92 100 106 110 114 118

Diana Potter, Senior Editor Samantha Baker, Digital Media Director Cathy Katin-Grazzini, Food Editor Tess Chavez, Style Editor Zak Shelton, Business Editor Courtney Garza, Outreach Director Alora Middleton, Editorial Assistant

Dr. Dean & Anne Ornish's "Conspiracy of Love” The Quest For Peace With Dr. Will Tuttle Family Meditation How Veganism Leads To A Purposeful Life Plant-Based Health And Fitness For Busy Professionals The Miraculous M-E-N-D Program

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© VEGWORLD 2019

VEGWORLD Magazine

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CREDITS VEGWORLD CONTRIBUTORS

Samantha Baker

Tess Chavez

Amy Cowan

Bryan Cowan

Emily Folk

Dunja Gulin

Caroline Hale

Shoshana Chaim

Chef AJ

Clay Garrett

Courtney Garza

Carmen GilFraguada Cathy Katin-Grazzini

Bianca Huan

Ellen Jaffe Jones

Susan Willner Jones

Daniela Lais

Christine Kauffman

Emma Letessier

Peter Manley

Sharon McRae

Alora Middleton

Victoria Moran

Sascha Naderer

Char Nolan

Natalie Norman

Wendie Pett

John J. Pippin, MD,

Katharina Podkin

Meg Raines

Marla Rose

Zak Shelton

Liz Sterling

Nancy H. Tien

Amy Rebecca Wilde

Alison Worthen

Beth Williams

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Fran Costigan

Christy Aguillard

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EDITOR’S NOTE

A message from VEGWORLD Magazine Senior Editor, Diana Potter

As VW’s Senior Editor, I have the pleasure of reading an issue long before you see it. In this special MIND/BODY issue, I discovered our authors clearly thinking afresh about what being vegan means. And what a job they did!

Much of what I read moved me in ways I hadn’t expected, taking me deep into what I felt myself experiencing as the soul of veganism, the place where our beliefs and our bodies merge to form who we are as both individuals and champions of plant-based eating and ethics.

I invite you to start your own mind/body journey through this rich and revealing issue. If it gets your mind and body tingling — well, that was the idea!

Enjoy!

Senior Editor

VEGWORLD Magazine

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INSTAGRAM FEEDBACK

The power of compassion starts with you - alora.naturally

One cannot consume the misery, pain, anguish, and fear of another being and expect to live a healthy life.

- evacowan04

I am a vegan because I love my self as part of this amazing planet. So as I take care of my self, I am also taking care of the earth.

- awake_fitness

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BEST INSTA IMAGES Editor’s Choice: July/August 2019 Mind & Body

@mirandaabroad

@healingmotions

@vanessa_pansi

@chefkaylarose

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Reflections The Hardest Thing About Being Vegan

by Holly Ellis

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y carnivore friends would want me to say that the hardest part of being vegan is that I miss all the things I used to eat, like bacon.

But they aren’t even close. I don’t miss any animal products. When my stepson says, “It sucks that you can’t have this because it’s amazing,” I just respond with, “No, it sucks that the rest of the world doesn’t understand how much damage that one burger does to the planet.”

The hardest part about being vegan is knowing that no matter what I do, I can never do enough to save the planet. Every day I share posts on Instagram, but that’s not enough.

The hardest part about being vegan is also having all this knowledge about how devastating industrial farming is to the animals, the workers, and the planet. Spreading this information, thinking that this time will be different, only to have these hopes dashed with a vegan joke. Or worse, someone who says, “I know it’s awful, someone should do something,” and then orders the chicken.

“I know. I’m trying,” I say, and order the eggplant.

I make vegan versions of all my family’s favorites for Thanksgiving. They love them, they can’t believe they’re vegan, but they do not ask for the recipe. I know they only eat it because I made it, and they

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want to be nice. They haven’t yet had that flash of enlightenment. They’ll leave my home and stop for a burger on the way to theirs. But that’s okay. I was them once.

But then there are those moments when I meet someone with that same glimmer in their eyes, that inward shine, outlined with worry lines.

I’m at an autumn in-service at the college where I work, groaning inwardly because the caterers have once again put cheese on the salad, and before I can unleash a snide comment, the person next to me says, “I see my email about vegan options went far.”

I snap out of my depression and remember: I am not alone.

We both grab green bananas, return our trays to the beginning of the line, and sit together to have a brief discussion about our shared obstacles living in small-town carnivore America. We joke about our worst vegan-options experiences, and this is enough for me. I feel invigorated. When I take my coffee break, I gladly grab a second green banana and carry it like a trophy back to my seat. As I bite into the starchy flesh, I remind myself that living in a vegan wasteland is not forever, because we are growing exponentially. One day the college where

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Essay Contest

I work will withhold the cheese from the salad, so I can have my plate of lettuce. Who knows, I may have a curried tofu or black bean burger with it.

So the hardest part about being vegan is also the reason I stay vegan. Maybe it’s just being the baby of the family, but when I experience ignorance about my lifestyle, it makes me louder, prouder, and stronger in my conviction to make a difference.

I firmly agree with Rumi, the 11th century mystic and poet: “Wherever you are, be the soul of that place.” To me, that means the most important thing I can do is keep talking, keep emailing, and not judge — just educate. And one day my vegan wasteland, and many others, may be enlivened with restaurants and grocery options that allow our bodies to heal and the planet to recover. One day that joker at the barbeque or in the office breakroom may just come over to the green side, and this hardest part of being vegan, standing alone, will be a distant memory.

I’ll stand firm in my wasteland because my soul is the center of the change to come.

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Holly Ellis is a novelist, blogger, and writing coach who uses her skills to promote other writers and build on the women’s fiction catalog with strong female protagonists. In addition to women’s fiction and LGTBQ subjects, Holly teaches college writing and leads the Literary Arts Society for Luzerne County Community College in Nanticoke, Pennsylvania.

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

SPONSORED BY:

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LATEST VEGAN NEWS TESLA PLANS TO INTRODUCE VEGAN-FRIENDLY UBER-LIKE TAXIS BY NEXT YEAR

by Peter Manley

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esla, one of the most vegan-friendly automobile companies, has ambitious plans to introduce over one million autonomous taxis, or robo-taxis, on US roads by next year.

According to Elon Musk, CEO of Tesla, the driverless taxis will cost passengers considerably less than current Uber or Lyft rides. While Uber typically costs about $2 to $3 USD per mile (according to Business Insider), the autonomous taxis will cost consumers about $0.18 USD per mile.

Musk plans to introduce the driverless taxis with a platform much like Uber or Lyft. Anyone who owns a Tesla with autonomous driving functionality would be able to offer

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the car as a robo-taxi using Tesla’s app. On the same app, customers will be able to order robo-taxi rides.

While this is indeed exciting news for the technology industry, it is equally exciting news for the vegan industry.

Most of the autonomous Teslas currently on the road are already vegan-friendly. As a standard for Tesla, other such vehicles to be introduced on the road will have vegan seats and offer vegan leather accessories and leather-free steering wheel covers.

Musk is very confident that, aside from regulatory concerns and other hurdles, his plans will work, according to Business Insider. In a statement, he said, “Next year for sure, we will have over one million robo-taxis on the road.”

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NOW AVAILABLE: EARTHLING ED’S SECOND TEDx TALK

by Peter Manley

E

arthling Ed, a very popular vegan activist, social media personality, and the co-founder of the animal rights organization, Surge, presented his second TEDx Talk at the beginning of this year at the University of Bath. The talk, “Every Argument Against Veganism,” is now available online.

This talk followed the animal advocate’s first talk titled “The Ostrich Effect: The truth we hide from ourselves,” which raked in more than forty-thousand likes on YouTube in a matter of days. In this talk, Earthling Ed described his terrifying visit to a dog meat farm in Southeast Asia and urged viewers to make connections between farm animals (who are badly treated) and loved pets, such as dogs and cats.

Ed Winters (the activist’s legal name) wanted his second talk to be completely different and in it addressed all of

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the most well-known arguments people make against veganism. “I'm going to go through all the main arguments that people use to try and not be vegan and logically debunk them to show people that there's no validity or veracity to the arguments," he said prior to the recording.

"I'm really looking forward to it, and I really hope that you like it when it's released. I also want to say a massive thank-you for all of the kindness and all of the support and comments from the first TED talk I did at Lund University in Sweden.”

You can now watch Earthling Ed’s second TEDx talk, titled "Every Argument Against Veganism," online. You can find it on YouTube here.

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LATEST VEGAN NEWS

DEL TACO INTRODUCES BEYOND MEAT PLANT-BASED PROTEIN OPTION

by Peter Manley

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el Taco recently introduced the Beyond Tacos at all 580 of the food chain’s locations across the country, making them the first Mexican fast food restaurant to offer Beyond Meat’s plant-based product.

If you’ve been longing for a fast food, plant-based taco option, the time is here. Del Taco, which is the second largest Mexican fast food restaurant in the United States, is rolling out their Beyond Tacos for nationwide expansion. The Beyond Taco was created in collaboration with Beyond Meat, one of the largest plant-based food brands in the industry.

The decision to introduce the Beyond Taco nationwide came after receiving a positive response from the public.

John Cappasola, CEO of Del Taco, said, “After receiving overwhelmingly positive feedback from fans during our tests in various parts of the country and across social media, we knew it was time to bring our Beyond Tacos to guests nationwide.”

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Whether you are a vegan, vegetarian, or simply looking to reduce your consumption of meat, you can satisfy your cravings with the new Beyond Taco, which tastes very comparable to the company’s beef tacos, offers the same amount of protein, and is still 100 percent plantbased.

While the Beyond Taco will be an entirely plant-based menu item, Beyond Meat protein will also be offered as a substitute for meat protein on all current Del Taco menu items, including burritos, nachos, fries, and tacos.

Ethan Brown, CEO & Founder of Beyond Meat, said, “Our plant-based crumbles offer the delicious taste, texture, and satisfaction of ground beef while offering the added health and sustainability benefits of plant-based meat. I personally love the Beyond Avocado Taco - it’s a great way to fuel up without feeling weighed down.”

If you would like to learn more about this collaboration between Del Taco and Beyond Meat, you can visit www. deltaco.com/beyond for more information.

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INVESTMENTS IN PLANT-BASED FOODS AND BEVERAGES HIT $16 BILLION AND COUNTING

by Peter Manley

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ecently, the Good Food Institute (GFI), a nonprofit in support of alternatives for animal agriculture products, released a report that summarized the health of investments in plant-based food and beverage alternatives. In short, plant-based alternative companies are on the rise – and fast.

The report’s findings are supportive of the trend that’s been evident since the beginning of this year, with new victories for plant-based companies being announced seemingly every day. For example, Impossible Foods and Burger King will be introducing the Impossible Burger, a plant-based burger patty, to all locations by the end of this year. Also, Beyond Meat’s IPO debut was massively successful, more than any other IPO in decades.

GFI's report shows that investment in plant-based alternatives really spiked in the past 2.5 years. In fact, of the

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total $16 billion invested in plant-based food and beverage companies in the last 10 years, about $13 billion of that chunk took place in 2017 and 2018 alone. Furthermore, acquisitions of plant-based companies saw the most growth in 2017 and 2018, with 10 of the 19 acquisitions since 2009 taking place in those two years. For example, Unilever purchased the Vegetarian Butcher, and Maple Leaf Foods acquired Lightlife. Other companies, such as Tyson Foods, have even decided to develop their own line of plant-based foods.

As consumer demands for plant-based alternatives to meat, eggs, and dairy increase and the options become even tastier and more plentiful, the plant-based food and beverage industry will only continue to grow in the years to come.

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LATEST VEGAN NEWS H&M REMOVES CASHMERE FROM ITS COLLECTIONS

by Peter Manley

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ue to stronger animal cruelty concerns, the second-largest clothing retailer in the world – H&M – is now selling more vegan clothing than ever.

H&M’s aim is to stop using cashmere (and remove cashmere from its current line of clothing) by the end of the year 2020. This action is part of the company’s larger 2030 goals list, which includes using more sustainable resources (such as cotton via the Better Cotton Initiative), using only recycled or sustainable materials, and making its supply chain more transparent.

The company’s decision to remove cashmere from its list of materials was inspired by efforts made by PETA Asia to expose the animal cruelty involved in creating cashmere.

The effort consisted of a collection of images and vid-

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eos that show terrified goats being forcibly held down as workers ripped out their hair with metal combs. After the hair “harvest,” the goats were left medically unattended with open and bleeding cuts.

PETA Asia’s initiative also shared information on just how harmful cashmere is for the planet. According to PETA, it has the most harmful environmental impact compared to any other animal-based fiber.

Instead of using traditional animal cashmere in its apparel, the clothing giant H&M will instead use other cruelty-free materials to create similar clothing. It has already begun the process of creating a completely cruelty-free material lineup, including its recent introduction of cruelty-free silk and pineapple leather apparel collections.

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TESLA ISN’T THE ONLY VEGAN LEATHER KID ON THE BLOCK ANYMORE

by Peter Manley

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or quite a long time, leather has been viewed as the ideal interior choice in the automobile industry. In addition to being durable, leather has also been a symbol of luxury, further increasing the production of leather seating and interior wraps for vehicles. In recent years, however, big names in the automobile industry have been responding to their customers’ requests for sustainable and cruelty-free alternatives to leather. In fact, some companies are discontinuing animal-leather use altogether. What’s more, some companies are even implementing a hefty upcharge if a customer wants to use animal leather instead of cruelty-free options.

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It used to be that Tesla, which discontinued the use of animal leather in 2017, was basically the only automobile company using vegan leather. However, that is no longer the case. As demands for cruelty-free and sustainable alternatives increase, companies are responding quickly. For example, Audi is implementing vegan leather in two new Audi vehicles: the e-tron GT and the e-tron Q4.

However, the vegan leather will soon be made an available option for many other Audi models.

Volkswagen has recently introduced an electric SUV that utilizes vegan leather for the interior. The vegan leather is provided by a brand called AppleSkin, which is sustainable and cruelty-free “leather” made

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from apple juice waste. The vegan and eco-friendly Volkswagen SUV is set to become available by 2021.

Other automobile companies have also begun answering consumer demand, such as Volvo (introducing a vegan electric vehicle in 2020), BMW (offering a recycled vegan interior option called Sensatec), Toyota, Range Rover, Mercedes Benz, and more. This is exciting news, as vegans and environmentalists alike will have many more vehicle options to choose from aside from Tesla. As the demand for vegan and sustainable materials in vehicles rapidly increases, we can expect to see more vehicle brands shift their practices to accommodate consumer preferences.

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LATEST VEGAN NEWS

UNITED NATIONS SCIENTIFIC PANEL FORECASTS CLIMATE IMPACTS BY 2040

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f greenhouse gas emissions persist at their current rate, we could see temperature increases of 2.7 degrees Fahrenheit above preindustrial levels by 2040, according to a report from a panel of United Nations science advisers called the Intergovernmental Panel on Climate Change (IPCC).

Previously, most research focused on the impacts of a temperature increase of 3.6°F, as this was the threshold at which most scientists believed the most severe climate change impacts would start to materialize. The IPCC report, however, shows that some of these severe effects could begin at 2.7°F. The report paints a frighteningly possible future but also outlines steps we could take to avoid the most severe impacts.

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Climate change is also expected to have severe economic impacts. The report's authors estimate the impact of 2.7°F of warming at $54 trillion. Every 1.8 degrees of warming could cause the United States to lose about 1.2 percent of its gross domestic product, they wrote.

WHAT CAN BE DONE The report's authors noted that it is technically possible to make the changes needed to avoid a 2.7°F increase.

They also, however, recognized that this is unlikely politically.

To prevent the 2.7°F increase, the report said, we will have to reduce our greenhouse gas emissions by 45% from 2010 levels by 2030 and by 100% by 2050. One method the report's authors suggest for achieving this is a tax on carbon dioxide emissions. The price would have to be quite high, though, to attain the necessary reductions — between $690 and $27,000 per ton by 2100.

An alternative, the authors wrote, is that the world could overshoot the targets and then bring temperatures back down later. While some impacts such as melting sea ice would reverse, others, such as the death of coral reefs, would be permanent.

THE IMPACTS According to the report, by 2040 the world may be seeing more severe food shortages, wildfires, and flooding as well as the widespread death of coral reefs.

More than 50 million people in the United States, China, India, Indonesia, Bangladesh, and elsewhere could start to be affected by coastal flooding. At 3.6°F, the world would see a rapid evacuation of people from tropical regions, causing national borders in some places to become essentially irrelevant due to the massive influx of displaced people.

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No matter which route the world takes, we need to start preparing for the impacts of climate change. These climate resilience efforts will involve building structures that are more resistant to extreme weather events. We also need to ensure access to food and water following natural disasters. Drinking water should be a priority, since going less than a week without it can be deadly.

More than 180 countries, including the United States, accepted the IPCC report's summary for policymakers. The U.S. State Department, however, was careful to say that accepting the report did not mean the US endorsed the findings.

This stance demonstrates the political challenge that making the changes needed to avoid disastrous warming will entail. We need to do more to convince leaders to make fighting climate change a priority. Preventing 2.7°F of warming is technically possible, but we need the political will to do it.

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LATEST VEGAN NEWS

SUBWAY INTRODUCES VEGAN MENU ITEMS

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by Peter Manley

ubway recently rolled out their first entirely plantbased menu items to the public. Finally, vegans don't have to opt for salads when eating at Subway with their friends.

The sandwich giant introduced two vegan options – a classic sub sandwich and a salad – which will be permanently available in their sandwich shops nationwide.

The sub sandwich, named the Vegan Sub, features a "meat" patty that's made with chili, garlic, red pepper, and red onion, making it a flavorful sandwich option for vegans. Subway has also introduced a vegan garlic aioli sauce, which can be added to the sub for extra flavor. The salad is made of the exact same recipe for the plant-based meat substitute, just in bowl form. As usual, customers can customize their salad by adding vegetables as they please.

Subway is not the first massive food chain to step foot into the plant-based industry. Recently, Burger King introduced their entirely plant-based Impossible Whopper, which as the name implies, utilizes a plant-based patty from the brand Impossible Foods. Del Taco has also recently introduced their Beyond Taco, which features a crumbled plant-based meat substitute from Beyond Meat.

Subway’s addition of brand-new vegan menu options comes as a fresh step in the right direction, and vegan Subway fans can now rejoice.

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MEXICAN STATE OF JALISCO MAKES FARMED ANIMAL CRUELTY A CRIME

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by Emma Letessier

he Mexican branch of Animal Equality has announced that their efforts to make cruelty to farmed animals a crime have been successful after the legislature of Jalisco voted to make abuse punishable by up to four years in prison.

The decision by the Jalisco authorities, which took place on Friday, April 5, will see more than 210 million animals protected in the country’s largest meat-producing state.

Prior to Animal Equality’s campaign, farmed animals in Jalisco had no protection. The organization’s undercover teams witnessed and documented horrendous accounts of pigs and cows being tortured to death, with many being “brutally slaughtered” without any stunning first.

Animal Equality’s ground-breaking campaign saw them present their undercover evidence in the Mexican Congress. Working with Senator Salvador Caro, they introduced a historic bill into the state legislature. The bill was passed with a majority.

However, the charity is spending little time celebrating their success; they’re now focused on intensifying their campaign to protect other innocent and vulnerable animals in the remaining Mexican states.

It’s hoped that Jalisco will provide a shining example and precedent in securing higher welfare standards for farmed animals across all countries.

Animal Equality is calling for financial support to continue its campaign work. If you’d like to contribute, you can do so at https://animalequality.org/donate/.

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NEW STUDY SHOWS VEGANS MAY OUTLIVE THEIR PEERS

by Peter Manley

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hile it is widely known that forgoing meat in your diet could do wonders for your health, a new study shows that vegans may outlive their meat-eating pals. Plant-based foods have already been proven to decrease your risk of cancer, heart disease, obesity, and blood pressure. This new study takes a unique approach in determining which diet is the healthiest.

Published by The Journal of Nutrition, the new study dives into how various popular diets impact several biomarkers (such as antioxidants like carotenoids).

In the study, the researchers analyzed a total of 840 people who followed the following five diet styles: non-vegetarians (meat-eaters), semi-vegetarians (consumed meat less than once a week but more than once a month), pesco-vegetarians (consumed fish but not meat), lac-

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to-ovo-vegetarians (consumed dairy and eggs but no meat or fish), and last but not least, vegan (consumed no animal products whatsoever). The findings show that of the five groups, vegans have the highest presence of antioxidants in their bodies, primarily due to a higher intake of vegetables and fruit.

To come to this conclusion, the participants provided blood, urine, and fat samples for the researchers to analyze for antioxidant, saturated fat, unsaturated fat, and vitamin levels. After analysis, the researchers report that vegans have the highest concentration of antioxidants such as carotenoids, isoflavones, and enterolactone, which provide many health benefits, such as decreasing inflammation. In contrast, high levels of inflammation are linked to diseases such as cancer and heart disease.

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One of the most prominent arguments against veganism tends to be a possible deficiency in omega-3 fatty acids in the vegan diet, especially since omega-3s provide many health benefits such as reducing blood pressure, reducing triglycerides, slowing the development of plaque in the arteries, and more. Surprisingly, the study found that vegans also had more omega-3 fatty acids in their bodies compared to the other four diet groups. This is possibly due to high consumption of walnuts, chia seeds, and flaxseeds, which all provide high levels of omega-3.

If you haven’t yet, perhaps this study is an excellent push to (finally) try a vegan diet.

At the very least, it can be a call to action to eat more fruit and vegetables.

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LATEST VEGAN NEWS SIMON COWELL ANNOUNCES HE WILL BE ADOPTING A VEGAN DIET

by Peter Manley

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e all know Simon Cowell for being the rather stern judge on many talent competition TV shows, such as America’s Got Talent, Britain’s Got Talent, American Idol, and The X Factor. However, the talent judge has recently announced that he will be adopting a vegan diet after sustaining an injury.

Cowell had a serious fall down a flight of stairs back in October of 2017, which left him questioning his health and his lifestyle choices. In response to his self-reflection, he decided to quit meat, dairy, wheat, and sugar, and has decided to go ‘all the way’ and quit fish, too.

While Cowell used to indulge in unhealthy foods such as jam tarts, spaghetti Bolognese, and hamburgers, he

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has found it refreshingly easy to convert to a healthy diet.

In an interview with The Sun, he says, “Once you get into a pattern, I've found it quite enjoyable. It has helped me sleep, and I wake up feeling less tired. I noticed a massive difference in how I felt in about a week. I have more energy and focus and it wasn’t difficult. I don’t like to use the word diet because that’s the reason I never went on a diet before — the word diet makes me miserable."

The stern judge may be adopting a vegan diet for health purposes, but he also has a fond love for animals. Just recently in October of 2018, he donated a lump sum of $32,640 to the Humane Society to help shut down a dog meat farm in South Korea, which had a very positive impact on many animals’ lives.

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PLANT-BASED PRODUCTS ARE BECOMING MORE MAINSTREAM

by Peter Manley

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n recent decades, there has been a monumental shift in health and wellness. People are caring more about their health and fitness, and are more mindful of what foods and products they put in and on their body. That being said, plant-based products are becoming more and more mainstream as we move forward. We’ve seen great growth in the plant-based industry already.

The dairy industry is about a $16 billion dollar category in the U.S. However, plant-based dairy alternatives have now taken about 12-13 percent of that category, with a rough valuation at about $2 billion.

If we look at the U.S. meat industry (which, by the way, is the largest category of food and beverage product in the U.S.), we also see a similar trend. The meat category is valued at about $270

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billion – $35 billion of that total is plantbased meat alternatives.

Beyond Meat, one of the very first plantbased companies, recently went public. Its IPO quickly rose in value, starting at $25 per share and closing at $65.75 per share by the end of the day. In fact, Beyond Meat just had the highest-rising IPO in the U.S. since 2000. The company’s massively successful IPO is evidence of the major shift in consumer trends toward plant-based products. Additionally, Beyond Meat is backed by many famous investors including Kyrie Irving, Shaquille O’Neal, Leonardo DiCaprio, Snoop Dogg, Jessica Chastain, and even Bill Gates.

Impossible Foods, arguably Beyond Meat’s biggest competitor, has already more than doubled its profitability in the current 7,000 locations it serves. It also

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recently announced a partnership with Burger King to create the Impossible Whopper, which will be made available at all 7,200 of Burger King’s U.S. locations.

Other large plant-based companies are quickly growing as well. Tyson Foods, once a Beyond Meat investor, recently pulled out of the investment partnership as it has plans to introduce its own plant-based proteins. Memphis Meats, another competing company that is backed by Tyson Foods, is creating duck and chicken meatballs using starter animal cells in a lab. It intends to bring the meatballs to the market, but no exact timeframe has been set.

As more and more people become aware of animal cruelty and conscious of their health and fitness, we should see the plant-based market continue to grow and overthrow the dairy and meat markets.

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LATEST VEGAN NEWS A NUDGE FOR VEGANISM: TYSON RECALLS 12 MILLION POUNDS OF CHICKEN THAT MAY CONTAIN METAL

by Peter Manley

I

t’s indeed a great time to be vegan. According to federal food safety officials (USDA), Tyson Foods has issued a massive recall of chicken strips which may contain metal contaminants.

The meat brand recalled approximately 11.8 million pounds of frozen chicken products due to metal contamination, which is a continued expansion of a recall that recently occurred due to the discovery of 69,093 pounds of chicken strips containing metal traces.

The USDA’s Food Safety and Inspection Service (FSIS) first learned of the issue after receiving two complaints from concerned consumers. These consumers reported “extraneous material” found in Tyson’s frozen chicken strips. Since then, Tyson and FSIS have received further complaints about metal being found in the ready-to-eat frozen chicken strips – three of

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the six complaints involved oral injury. The affected chicken strips were all made at one location between October 1, 2018 and March 8, 2019. This wide date range puts a lot of the company’s product in recall status.

“Consumers expect that the food they eat is safe. In their best interest and in an abundance of caution we’re taking quick and decisive action to expand this recall,” Barbara Masters, Vice President of Tyson food policy, said in a recent statement.

Thankfully, vegans need not worry about this recall as they do not consume meat. The massive recall of Tyson’s chicken strips begs the question, “If they are supposed to be real chicken pieces, how would metal be found in the meat in the first place?”

VEGWORLD Magazine

A MAJORITY OF THE WU-TANG CLAN IS NOW VEGAN

by Peter Manley

A

ccording to Wu-Tang Clan Group member Jason Hunter (more commonly known by his professional name “Inspectah Deck”), a majority of the Wu-Tang Clan is now enjoying a vegan lifestyle.

In an interview with Metro UK, Hunter said, “My end goal is to become a vegan. Eighty percent of the Clan are vegan right now.”

A few of the vegan Wu-Tang Clan members have been active in the vegan community. For example, RZA worked with fellow group members GZA and Ghostface Killah to advertise the introduction of White Castle’s plant-based Impossible Slider in a video campaign.

Hunter continues, “It’s just about healthier living. Once you get older, your body functions differently. The best thing to do is to be preventive about a lot of things. You can eat right, that’s a big plus once you hit 40.

Keep your muscles tight and have good circulation. I also try to drink fresh juice, especially on the road.”

The Wu-Tang Clan is now celebrating the 25th anniversary of their album “Enter the Wu-Tang (36 Chambers)" with their Gods of Rap worldwide tour.

VEGWORLD Magazine

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LATEST VEGAN NEWS

VEGAN CHEESE IS FINALLY ON THE UP AND UP

by Peter Manley

D

espite initial pushback, the vegan cheese industry has been performing exceedingly

well.

For anti-vegans, there are two foods that people most commonly refuse to give up in lieu of healthier, vegan options – bacon and cheese. While bacon requires a separate discussion, vegan cheese has been gaining massive traction in the past few years, despite initial and current pushback.

In fact, Riverdel, a cheese shop in Brooklyn, has managed to exist for four years. The vegan cheese and sandwich shop received quite a bit of negative feedback on Twitter in its early days, with many calling Riverdel the

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latest sign of impending global doom.

One person tweeted, “Weird that with all the awful stuff in the world it was a vegan cheese shop that started the apocalypse, but here we are.”

That was in 2015. Nowadays, Riverdel is home to more than fifty assortments of vegan cheeses, milk, and yogurts, and the owner (Michael Grob) is routinely approached by new cheesemakers hoping to get their cheese on the store’s shelves.

Over the past few years, vegan cheese sales have skyrocketed. According to data curated by Nielsen, vegan cheese sales spiked a massive 41 percent through August of 2018. To support the rapid growth of the vegan cheese

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industry, vegan cheese companies are quickly expanding.

For example, Miyoko’s Kitchen in Northern California has recently upgraded to a larger facility that can sustain 2,000-pound batches of nutbased cheese. The Vancouver-based company Daiya is moving to a manufacturing facility six times their current facility size, a decision necessary to support their recent jump of sales of $17 million in 2012 to $127 million currently.

Recent progress of the vegan cheese industry shows great promise that in the years to come, vegan foods will be common in households.

VEGWORLD Magazine

IMPOSSIBLE FOODS STRUGGLES TO SUPPLY AN INCREASED DEMAND IN AMERICA

by Peter Manley

M

eat alternatives are all the hype in America right now. As the demand for plant-based meat alternatives continues to rise, the ever-popular fake meat producer, Impossible Foods, is struggling to keep up, according to company officials.

Only recently, Impossible Foods announced that it will be partnering with Burger King to create a meatless burger option called the Impossible Whopper. Burger King plans to sell the Impossible Whopper at all of the fast-food chain’s U.S. locations by the end of the year, following massive success of the Impossible Whopper testing in St. Louis.

This implementation would nearly double the demand for Impossible Foods’ meatless patties.

Currently, Impossible is supplying a total of about 7,000 restaurants nationwide. Burger King’s new Impossible Whopper means that Impossible will have to supply an

VEGWORLD Magazine

additional 7,300 total Burger King locations as well. Furthermore, demand for Impossible products at its current 7,000 locations has more than doubled in recent times, according to CFO David Lee. To supply the increased demand, Impossible Foods plans to increase the number of hours its Oakland, California, plant will be open and is hiring an additional third shift. It will also install a second production line, which the company believes will double current capacity.

Impossible Foods offer their apologies in a recent statement. In it, Impossible says that it “recognizes the inconvenience that this shortage is causing and sincerely apologizes to all customers, particularly those who have come to depend on the additional foot traffic and revenue that the Impossible Burger has generated."

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LATEST VEGAN NEWS LEAD CHARACTER IN DISNEY’S ALADDIN REMAKE INTRODUCES ONLINE VEGAN COMMUNITY

by Peter Manley

A

new Disney superstar will be introducing an online vegan community to help people make the transition to veganism.

Club members. This group will serve as a network where members can interact with one another, share ideas, and support each other.

Mena Massoud, the vegan actor who plays the main character (Aladdin) in Disney’s newest remake of the film of the same name, launched an online community on June 1 that will be a key element of his Evolving Vegan brand.

Rather than marketing exclusively under the label “vegan,” Massoud hopes that the Evolving Vegan platform will be a safe and label-free environment where vegans, omnivores, and vegetarians can all benefit and discuss the concepts of going vegan. In a VegNews interview with Massoud, the Disney star said, “We see the need to build an inclusive community for those wanting to evolve vegan. Our hope is to have users be able to learn from each other, give advice, share recipes, all while being moderated by the Evolving Vegan team.”

The Evolving Vegan online community will offer interesting content, including interviews Massoud has had with at-large vegans all around the world including chefs, entrepreneurs, and influencers. Coupled with Massoud’s Evolving Vegan community will be a Facebook group exclusively available for Evolving Vegan

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Massoud’s online community, Evolving Vegan, has been available to the public since June 1, 2019.

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VEGWORLD Magazine

25 CELEBRITIES BAND TOGETHER TO URGE MCDONALDS TO ‘STOP THIS CRUELTY’

by Peter Manley

A

few days before the giant fast food company’s annual shareholder meeting, a total of 25 celebrities came together to create a new television advertisement to urge McDonald’s to "stop this cruelty."

Produced by Mercy For Animals, the advertisement was aired in an appeal to McDonald’s prior to the company’s shareholder meeting. The advertisement features many well-known celebrities such as James Cromwell, Kimberly Elise, Moby, Matt Lauria, Emily Deschanel, Joanna Krupa, John Salley, Daisy Fuentes, and Alison Pill.

In the advertisement, the group of celebrities pleads, "We believe no animal deserves to be in constant pain, live in their own filth, suffer from every single breath. We believe animals deserve mercy. McDonald's, you have the power to make a difference.

You have the responsibility to act. You could end this agony for billions of animals...Dear McDonald's, stop this cruelty... Stop this animal cruelty."

VEGWORLD Magazine

John Salley, the NBA basketball player who is featured in the advertisement, said, “The world is waking up to how factory farms hurt animals and the responsibility food companies have to change the system. This is why I'm calling on McDonald's to reduce the suffering of animals and why I've also invested in plant-based companies creating the future of food."

Many animal protection organizations such as Mercy For Animals, The Humane League, Compassion in World Farming, Compassion Over Killing, and World Animal Protection have united to form a coalition with aims to urge McDonald’s to stop the animal cruelty, especially within its chicken supply chain. Rather than packed cages and poor air quality, the coalition is calling on McDonald’s for better and more humane standards.

Our own Zak Shelton interviewed http://change.org at the shareholder's meeting. See more here.

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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 New Jersey VegFest July 12-14, 2019 Atlantic City, NJ

Vegan SoulFest August 3, 2019 Baltimore, MD

Alaska VegFest September 7, 2019 Anchorage, AK

VegFest Houston July 13, 2019 Houston, TX

VegFest Colorado July 27 & 28, 2019 Broomfield, CO

Rochester VegFest September 14, 2019 Rochester, NY

Tulum Veg Fest July 13 & 14, 2019 Tulum, Mexico

WNY VegFest August 4, 2019 Buffalo, NY

SLC VegFest September 14, 2019 Salt Lake City, UT

Bath Vegan Festival July 20, 2019 Bath, England

Veggie Fest Chicago 2019 August 10-11, 2019 Chicago, IL

Compassionfest July 20, 2019 Hamden, CT

Red And Green VegFest August 10, 2019 Albuquerque, NM

Vegan Faire July 27, 2019 Anaheim, CA

Pittsburgh VegFest August 10, 2019 Pittsburgh, PA

Spokane Vegfest 2019 July 27, 2019 Spokane, WA

DC VegFest August 11, 2019 Washington, DC

Sonoma County VegFest August 3, 2019 Santa Rosa, CA

VegFest OKC September 7, 2019 Oklahoma City, OK

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Twin Cities VegFest September 15, 2019 St. Paul, MN Harvest VegFest September 21, 2019 York, PA Grand Rapids VegFest September 22, 2019 Grand Rapids, MI Vegas VegFest September 28, 2019 Las Vegas, NV

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B USINESS SPOTLIGHT

SAVING OUR SEAS, ONE BITE AT A TIME GOOD CATCH LAUNCHES PLANTBASED SEAFOOD

U

nited over their love of good food, plant-based eating, and sustainability, the extraordinary founders of Good Catch are shaking up the world of seafood with their planet-loving, plant-based, fish-free brand. Helmed by pioneering chefs and Wicked Healthy founders, Chad Sarno and Derek Sarno are trendsetters in the sustainable food movement, with a belief that food must be delicious.

Not only are the Sarno brothers artists who have a unique ability to pair ingredients in an amazing way, but they also have a deep understanding of nutrition and are passionate about a plant-based lifestyle.

Sharing a reverence for the Earth, its oceans, its creatures, and its precious resources, the Good Catch team is passionate about seafood without sacrifice, offering a delicious solution to a big problem.

Eighty-five percent of global fish stocks are overfished or fully depleted, so Good Catch is committed to preserving the ocean’s natural resources while introducing delicious plant-based protein choices that benefit the world. Satisfying the enormous global appetite for seafood and offering seafood lovers the best of both worlds, its 100% plant-based seaworthy products deliver the maximum on taste, texture, and nutrition with minimal impact on the planet or fragile ecosystem of the oceans.

With their debut product, Chad and Derek have mastered the rich flavors and flaky textures of chunk albacore tuna. Fish-Free Tuna is made for everyone, brimming with flavorful protein and crafted with sustainable ingredients. With a mantra that plant-based foods can feed and help save the world, their mission is to build on this momentum and create even more plant-made, chef-mastered products that are safe for all — whether omnivore or herbivore or anything in between. No worries about shellfish allergies, mercury, toxins, plastics, microfibers... or harming the planet!

B USINESS SPOTLIGHT VEGWORLD chats with Founders Chef Chad Sarno and Chief Investment Officer Chris Kerr “Made with Plants, Driven by Chefs,” Good Catch is the first innovative line of plant-based seafood products and it’s building a lot of excitement, having won both a Nexty Award and Best New Vegan Product Award at Expo West in 2018. Starting with fishless tuna, with plant-based crab cakes and fish burgers coming in early 2020, consumers may now rejoice that they can find delicious, healthy vegan alternatives that spare sea life, relieve the stress on our oceans, and safeguard our health.

Super busy with their new launch, Good Catch’s founders Chef Chad Sarno and Chris Kerr, Chief Investment Officer at New Crop Capital, took a few moments to fill VEGWORLD in on Good Catch’s mission and ambitions.

VW: How’d you come up with the idea behind Good Catch?

Chad: The oceans need our attention. Our goal was to create a product that has the same texture, flavor, and nutritional value as real tuna — without harming our oceans and sea life. We are very fortunate to have a core group of impact-focused investors, and with the encouragement and financial support from them, we made it happen. We broke new ground in the plant-based seafood world by

creating the flaky texture of seafood and fresh taste of the ocean that is packed with protein and omegas.

VW: After the idea, what were the first steps to creating the brand?

Chad: Once we had identified the type of fish we wanted to focus on first, we explored different processes that would be the best fit to offer the textural results we were looking for. This is where we landed on our process.

Through a lot of research and trial and error, we were able to dig into the process and start the R&D phase.

VW: What are you most excited about with Good Catch?

Chad: The disruption the brand will and has been causing in the seafood category. We pride ourselves on being a mission-driven brand that will shake things up a bit. You can create the very similar texture, taste, and nutritional profile as canned or pouched tuna products without the harm to our oceans or sea life or harmful mercury and microplastics.

VW: What’s been the biggest obstacle you faced and overcame in the launch of the product?

B USINESS SPOTLIGHT Chris: From an R&D perspective, we knew how to make our product after about six months of development. But finding a co-manufacturer, on the other hand, proved extremely challenging. The process we use to make our products is novel and nascent. Luckily, we were able to find a launch partner; however, they were located on another continent, and the logistics of this interim plan were complex and demanding. For the long term, we ended up biting the bullet and building our own manufacturing facility in the US — and that is taking a lot longer than we expected.

VW: How are you different from other alternative meat startups?

Chris: This is the fifth plant-based meat company I’ve worked with, and every one of them has had similar struggles, mostly around scaling. We use off-the-shelf equipment that was never really designed to make plant-based meat. From an R&D perspective, we are all trying to attain a certain level of acceptance around taste, texture, and use — each of which strives to be on par with its animal-based counterpart.

While consumers are willing to accept some level of variance, each individual has his or her threshold. And we need to meet them at that threshold (or surpass it). Over the last 12 years I’ve been doing this, we’ve gotten closer and closer to being on par with the animal products we’re replacing. In the case of Good Catch, I think we will surpass real seafood: 100% of the goodness with none of the bad stuff.

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VW: What are a few of your goals and dreams for Good Catch? And why is this the right time to launch vegan seafood alternatives?

Chris: Humans eat between 200 and 300 different types of sea creatures. This is where the culinary arts come into play and why our company is led by chefs. We have a remarkable palate of creativity to work with. We are starting with tuna, but we have so many directions we can go in and so many species of creatures to rally around. Roughly 40% of humanity relies on seafood as a core source of protein, but each region has different sea life it relies on. We’d like to create plant-based seafood for the myriad cuisines around the globe, tailored for local tastes and preferences.

It’s very different from creating a chicken or a pork- or hamburger. Our goal for Good Catch is to build a robust platform of products and pair up with major strategic partners to launch our products regionally, where these partners can focus on local tastes and buying preferences. We are not a one-size-fits-all product, and neither is seafood.

Global adoption can only be attained by local acceptance.

Look for Good Catch products at Whole Foods Market, Thrive Market, and Fresh Direct. But don’t delay. We have a feeling these tasty dishes will be flying off the shelf!

VEGWORLD Magazine

CHRIS KERR

CHEF CHAD SARNO

CEO, CIO, and Director Of PlantBased Enterprises

Vice President Of Culinary At Good Catch Foods

Chris Kerr is the CEO of Unovis Partners, a New York–based venture fund management company specializing in plant-based foods.

Chris is also the CIO for New Crop Capital, and he serves as CEO and chairman of Gathered Foods Corporation (parent of Good Catch Foods) and as a director of Purple Carrot and several other plant-based foods companies. Separate from New Crop, Chris is director of Chloe’s Cuisine, Pitcairn Financial Group, Mathgarden, Anark Corporation, and Abele Kerr Investments. Chris has nearly three decades of leadership experience in startups and venture capital management and has worked with myriad game-changing companies in the plant-based foods sector. Chris received his BS summa cum laude in Management from Babson College and is an alumnus of the NVCA Venture Capital Institute.

President of Culinary at Good Catch Foods, whose values are anchored in being a solution to the complex global issues of the oceans. Good Catch is on a mission to raise consciousness, reduce harm, and preserve resources by offering mind-blowing fish-free choices for all that benefit people and our planet.

Chef, author, and co-founder of Wicked Healthy, Chad Sarno is Vice

Formerly Vice President of Plant-Based Education and Culinary Wellness at Rouxbe, the world’s largest online cooking school, Chad also spent several years as Senior Culinary Educator, Global Healthy Eating Coordinator, and media spokesperson for Whole Foods

Markets’ Healthy Eating program. He was Executive Chef of SAF Restaurants, launching the first international brand of vegan restaurants in Istanbul, Munich, and London.

Chad and his brother Derek recently released the Wicked Healthy Cookbook, followed by the Whole Foods Cookbook with John Mackey, CEO of Whole Foods Market. He is also the co-author of the New York Times bestselling cookbook, Crazy Sexy

Kitchen with Kris Carr. When not writing books or working in the kitchen, Chad’s getting lost in his gardens with his kids.

Sea the change. Be the change. Experience seafood without sacrifice at www.goodcatchfoods.com & @goodcatchfoods.

VEGWORLD Magazine

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WHAT’S MORE QUIRKY

THAN “TOFURKY”?

THE MAN WHO MADE IT HAPPEN! FROM A TREEHOUSE OFFICE TO

WORLDWIDE SUCCESS, SETH TIBBOTT DID IT ALL HIS WAY

by Marla Rose

B USINESS SPOTLIGHT

I

f you meet Seth Tibbott, it’s likely you’ll notice how perfectly sensible it is that he’s the founder of the Tofurky brand. Because Seth is so approachable and, frankly, hippie-like, it’s easy to forget just what an innovator he is — but his status now, as something of a humble elder statesman for the burgeoning vegan market he helped to pave the way for, makes perfect sense as well.

As founder of Turtle Island Foods, which developed and began selling the innovative Tofurky roast in 1995, Seth has a DIY, almost punk rock ethic stitched through his work that is every bit as cutting-edge as today’s slick industry disruptors. But it’s his heartfelt back-to-the-lander’s commitment to ecological responsibility, and his idealistic passion for building a better world, that set him and his pioneering company apart.

As an unconventional but persistent trailblazer, Seth bent the business world to him rather than force himself into the role of buttoned-down businessman. In the process, Seth’s vision for what became Tofurky helped both fill and enlarge the demand for plant-based options — on his own terms.

In the story of Seth’s evolution to founding one of the biggest and most progressive family-owned plant-based businesses, we find a fascinating through-line from his happy childhood in mid-century America to the start of the natural-foods industry to the exploding vegan market of today. Watch for lots of interesting detours and wisdom-imparting road bumps along the way!

Seth’s unlikely brand sold its 5 millionth roast in 2018 and, as a Certified B Corporation, is as committed to philanthropic efforts as ever, generously donating product and fundraising for good causes all year round. With his company in great hands these days, Seth dedicates a lot of his time to traveling the globe, helping to nurture the exploding world of vegan startups and speaking at VegFests, a kid in a candy store with all the great stuff happening. All these years after creating such an iconic company, Seth remains an idealist-meets-pragmatist who seems as likely to be daydreaming in a treehouse as he does sitting in a boardroom.

I’d like to start out knowing what kind of home the future founder of Tofurky

VEGWORLD Magazine

grew up in. Where did you grow up?

What kind of kid were you?

I was born in 1951 and grew up in a very loving, creative home in Maryland, just outside Washington, DC. Both my mom and dad worked for the US Government, but my mom had retired to be a full-time mom by the time I was born. I am lucky to have one brother two years older than I who has looked after me and even backed me in my early days of making tempeh by loaning me money when no one else in their right mind would. My parents were older; Dad was 56 when I was born (he was born in 1896!) and my mom was 39. They had both lived through the Depression and WW2, when food and protein were scarce. My dad’s mom lived with us until she died when I was five. She was actually born one month after the Battle of Gettysburg in 1864! People think the Civil War is ancient history but to me, not so much.

gressively look at me and say, “The best compliment you can give a cook is to eat EVERYTHING ON YOUR PLATE.” When I got to high school my diet changed, and I started eating more meat.

All in all, I had a great childhood but not a very vegan one. I loved my parents deeply and kept close to them throughout their lives. My father was a very creative artist and drew penguin Christmas Cards every year with the penguins saying funny stuff to the family. He was always encouraging my creativity and wanted me to be a writer or poet. My mom was a very

What were your family and your childhood like? In retrospect, can you see the seeds that might have gone into creating Tofurky?

My brother and I caught blue crabs on the Chesapeake Bay growing up, but I didn’t like to eat them. I remember bringing live crabs into our kitchen and watching our mom put them into the steamer and listening to their dying moments until the pot grew silent. I remember feeling sad for the crabs but that didn’t stop me from catching them.

My mom was a very good cook of the standard meat- and dairy-centric diet of the time. When I was young and just starting school, I was a spindly little kid and a very picky eater. I really didn’t like meat or cooked vegetables, to be honest. Some of my main foods were peanut butter and jelly sandwiches and brown sugar and butter sandwiches. Another favorite food was raw baby peas that my mother would shuck for me. I also liked tomatoes, but only the juice. For Thanksgiving we’d drive two hours south to my aunt and uncle’s small farm in the foothills of the Blue Ridge Mountains. I hated going there, mainly because I didn’t like turkey or pretty much any traditional dishes my aunt would make. My mom would slip me PB&J sandwiches, to my aunt’s horror. She would very passive-ag-

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THE MIRACULOUS M-E-N-D PROGRAM

B USINESS SPOTLIGHT positive woman, very social, loved life, and I can hardly ever remember a day when she showed signs of unhappiness.

I had a great family and childhood. I’d say, though, that my life’s path really started to take shape in 1970, when I went to college in Ohio and read Diet for a Small Planet.

Diet for a Small Planet was influential in so many lives when it came out, and, really, for years after. What do you think it was about the book that influenced people? What changes did you make in your own life?

Diet for a Small Planet was the first book that pointed out the inefficiencies inherent in the animal agriculture system so that was groundbreaking information.

The book raised many questions. Why were we feeding all this grain to animals for such a small return in protein? How did wasting all this grain impact world hunger? What impacts did this have on wild habitats that were under pressure from expanding farms to grow all these grains? Before this book, vegetarianism was a diet choice. After Diet for a Small Planet, there was another reason to eat a vegetarian diet. I use the term “vegetarian” because “vegan” was not in the common lexicon back then. You were either a “vegetarian” and ate cheese and eggs or a “pure vegetarian,” what today we’d call a vegan. After reading Diet for a Small Planet, I became a vegetarian.

After learning about and visiting a large spiritual community called The Farm, in Tennessee, I became a “pure vegetarian.”

Can you tell us more about your time at The Farm? It sounds like it was very influential in your evolution.

I never lived there but visited twice and read a lot of their books. The leader of The Farm was Stephen Gaskin, an ex-Marine and creative writing teacher whose spiritual beliefs evolved from his psychedelic experiences. About 1200 people lived on The Farm when I first visited in 1976. They were all “pure vegetarians” for ethical and world hunger reasons. As Stephen said, “I’ve been to pig stickings and I’ve been to rice boilings, and rice boilings have better vibrations than pig stickings”: 1970s lingo, but it got the point across.

VEGWORLD Magazine

The Farm Vegetarian Cookbook was my go-to cookbook. I was making veggie burgers and also pressure-cooked soybeans and tortillas as survival foods.

I made everything from scratch, because there wasn’t much in stores. I learned about tempeh from The Farm. They were the first commercial providers of tempeh starter culture, and as soon as I read about it, I sent away for some and made fresh tempeh that was sooo good.

I was hooked! Several other major meat alternative companies have roots that can be traced back to the cutting-edge soy research The Farm did in the 1970s.

Beyond its influence on my diet, The Farm also helped shape my life in other ways. I admired how helpful they were to their neighbors and people all over the

and every month tried to become a little less stupid.

Initially, I was making tempeh at night in a kitchen in my local co-op. In eight hours I could make 100 pounds of tempeh when everything went right. I’d deliver this to stores and restaurants in Portland for $1.48 per pound. A year later, I picked up a distributor who expanded our distribution beyond Portland. After an extensive search, I found an empty schoolhouse in a small town in the Cascade Mountains. I cooked up some tempeh and brought it to a meeting of the conservative local school board, and they agreed to rent me the 13,000-squarefoot building (with no heat) for $150 per month. It had a great commercial kitchen, which I heated with my bean-boil-

I was told it was a very silly and bad idea to name the product “Tofurky.”

But to me it sounded good and more in line with who I was, a funny misfit in the business world. world. They had a non-profit organization called Plenty which, among other things, rebuilt 1200 homes in Guatemala after an earthquake and stayed around for many years in that country, running a small soy dairy with the local people.

It helped crystallize a sense of mission in me, of wanting to be independent, idealistic, and helpful.

So your visits to The Farm left you with a sense of mission and passion for creating good in the world. When was it that you started selling tempeh?

After an eight-year career as a naturalist in the Portland, Oregon, public schools, I plunked down $2,500 and started making tempeh commercially on December 1, 1980. My goal was to promote this delicious, low-on-the-food-chain food and make enough money to support good causes and hopefully earn a salary of $1,000 per month. I really knew nothing about business, but I worked hard

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ing kettle! Now I was able to triple my production and work during the day.

Was it during this time that you started delivering to Rajneeshpuram, the intentional community in Oregon that was the focus of the hit Netflix series, “Wild Wild Country”?

Yes! One day in spring 1983, two redclad sannyasins from Rajneeshpuram showed up in the tiny town (population 200) where I was working, which caused quite a stir. They said they were interested in buying 2,000 pounds of our Five Grain Tempeh to serve at their World Celebration in July. They expected 10,000 people to come there from all over the world. That was a huge order for us and badly needed income. I drove over there several times to deliver orders and was always amazed at the changes. It was like a movie set. The kitchen they built to serve the World Celebration crowd had a line of 20 woks and 10 semi-truck

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B USINESS SPOTLIGHT trailers with refrigeration. Two months after the festival, the kitchen was gone and in its place was a wheat field. I still believe that this 1983 meal of feeding tempeh to 10,000 people may have been the largest tempeh meal ever served on US soil.

There were mistakes made by the local governments and the Rajneeshees, and the management of the commune did some horrific, unforgivable things. The purchasers I was dealing with were all super nice, though, and the Big Muddy Ranch that they bought had been badly overgrazed by the cattle of the previous owners. The Rajneesh had several restoration projects going on that were bringing new life and an ecological balance back to the land. One of Stephen Gaskin’s sayings at The Farm was, “When a commune comes into a rural area, it’s like a heart transplant. As long as you have good relations with your neighboring cells, the transplant will take hold. But if you piss off your neighbors, the body will reject the transplant.” The Farm made great efforts to be kind to their neighbors and, though vastly changed, is still in existence. The Rajneeshees pissed off the neighboring cells, and sure enough, the transplant was rejected.

Wow, that is such an interesting story and apt metaphor. Can you take us now from the 1980s to the 1990s? It seems like the tempeh business was at least sustaining you and some employees. When and how did what would become Tofurky emerge?

Throughout the second half of the 1980s I continued to expand our tempeh line up and down the West Coast. Money was still very tight and, needing a cheap place to rent, I rented four trees from a kind neighbor and employee and built a three-story treehouse! It was an early “Tiny House,” but in a tree. It had a footprint of 270 square feet and cost about $2,000 to build. More importantly the rent was a manageable $25 per month with the proviso that when I left, the house became the property of the land owner. I had running water, a small wood stove, a sleeping loft, a cupola, a small deck, and a party-line telephone. The low rent was a must as, for the whole 1980s, I was living on an average of $290 per month and, needless to say, wasn’t

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making a profit. Still, the business was growing nicely, if unprofitably.

How did that turn around?

In 1992, having outgrown the school kitchen and the town’s water supply, I moved the business to an old tortilla chip factory in Hood River, Oregon, 10 miles closer to Portland. This building was right on the interstate freeway and set up for big-time food processing. It was a big jump then, as we were still losing gobs of money making only tempeh, but things were getting better. At least gross sales were improving.

Then, in November 1994, I delivered tempeh to an old friend and customer, The Higher Taste in Portland. Hans, the owner, was making these stuffed tofu roasts and selling them to about a dozen customers for $50.00 each for Thanksgiving. I’d been searching for something to eat at Thanksgiving for years, and it was one epic failure after the next, but this clearly wasn’t. The next year, I bought 500 stuffed tofu roasts from the Higher Taste, added a pint of nutritional yeast gravy and eight tempeh drummettes, and sold the first Tofurkys in Portland, Seattle, and Los Angeles.

I was told it was a very silly and bad idea to name the product “Tofurky.” But to me it sounded good and more in line with who I was, a funny misfit in the business world.

Pretending to be a straight business man had not produced results so what did I have to lose? It turned out to be what the Greeks call a “Kairos moment” [information received at the right time]. Finally I could see my way through.

I love that you named it Tofurky. I mean, what an iconic name and the perfect way to get people to be less scared of vegans and vegetarians. So in 1995, you started selling these roasts and you could see there was demand. How did what has come to be your current roast get developed? And when did that start being sold?

Truthfully, we had the concept before we had the right recipe. The first 500 Tofurky roasts that we sold in 1995 were basically made from a recipe that is still online today. To make the 1995 Tofurky roasts, you mashed tofu in a bowl with

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herbs and spices, then placed it in a colander lined with cheesecloth, punched a cavity in the tofu with your fist, added stuffing to the cavity, carefully flipped the whole thing onto a baking pan, basted it with soy sauce marinade, and baked it in the oven. Very time-consuming.

This was before the internet was in full swing, so we included self-addressed stamped postcards with all 500 roasts we sent out. We got a great deal of feedback, most of it very positive. But there were some complaints pointing out that the tofu isn’t the same once it freezes.

When The Higher Taste was selling these in Portland, the roasts were never sold frozen and were delicious, like all their products. But frozen, not so much. And what a hassle to make. Definitely not scalable, and from all the positive comments we got, we knew there was a big demand coming.

The second year, we contracted with a local tofu maker to bake us a baked turkey-flavored square of tofu. We included the stuffing in a separate tub along with the gravy and the tempeh drummettes.

An improvement for sure, but it still had textural issues.

Finally, a friend had developed a way of injecting stuffing into the middle of his seitan product. We tried it and liked it but thought it would be improved by adding tofu. That did the trick: The tofu lightened up the seitan, and the seitan gave the tofu the structure needed to freeze and slice nicely. That was in 1997, and although we’ve made many tweaks in the roast’s production and recipe, the 5 million roasts we’ve sold since then have all come from that basic recipe. This year, our company is celebrating its 40th anniversary, and Tofurky will be 25 years old this November.

So it was a bit of a learning curve getting that final product but you could tell there was demand. How did you evolve from selling roasts with a limited time-frame of high-volume sales to now selling deli slices, sausages and more? When did you first start venturing into the realm outside of the roasts?

The response to the Tofurky Feast and Roast was very uplifting, to say the least, for our regional tempeh company. Suddenly we not only had a product that was

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in demand all over the US, but its season was from November 1 to January 1. This was great, because the Thanksgiving and Christmas holidays were always the slowest time of the year for tempeh sales.

It was perfect in that regard. And for the first time, our little unprofitable tempeh company was getting big-time attention from the mainstream media. Once I literally put a Washington Post reporter on hold to talk to The Wall Street Journal! It was crazy, especially considering where we’d been.

So from 1995 to 1997 we were, like, floating in some altered state during November and December. But then January would come, the phones would stop ringing, and sales would slide back to pre-holiday levels. The buzz was over. So then in 1998 we looked around and seeing the popularity of animal-based turkey slices, bought a used meat slicer and tried slicing our roasts. They sliced beautifully. I bought a used smokehouse and smoked long chubs over hickory chips, and the result was unbelievably delicious.

Lastly we added some black peppercorns to the Tofurky and introduced our Oven Roasted (first marketed as “Original”), Hickory Smoked, and Peppered Deli Slices. They were a big hit. And there was a year-round market for them.

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In 2001 we tried selling our Tofurky Roasts and Deli Slices in the UK, but neither we nor the UK market was ready for this yet.

But one thing I noticed in the UK and EU markets was all the sausage brands that were selling in the vegan/vegetarian sections. Vegan and veggie sausages were the EU equivalent of what veggie burgers were in the US. Returning home, I went into a Whole Foods store and counted nine different SKUs [bar codes] of vegan hot dogs — and no sausages! It looked like offering a different flavor from the hot dog was needed. Plus, the little hot dogs were being laughed off the grill at the omnivorous potlucks I’d go to. So we came out with the Tofurky Beer Brats, Italian Sausage, and Kielbasa sausages, which were an immediate hit, the first sausages to hit the refrigerated meat-alternative cases. It was a no-brainer for stores to take three of the nine vegan hot dogs off the shelf and add the three new big dogs on the block.

With the sausages and the deli slices, our brand really went into hyperspace, but holiday sales kept growing, too, thanks to a faithful media that we tried to seed every fall with a new twist. I’m still amazed at the amount of attention the Tofurky brand gets at the holidays. It seems to be a story that never dies.

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And you’ve got three new flavors of “Moocho” vegan cheesecakes and frozen Pockets that will soon be nationally distributed, which is so exciting. It seems like one of the keys to Tofurky’s success is that you never seem to rest on your laurels, and, if anything, the company seems to get more invigorated every year. I think this stems from your obvious passion for what you do and the vegan community. What are you most excited about with regard to what you’re seeing in the vegan world, business-wise, activism-wise, however you want to look at it?

There’s lots to be excited about now. It’s hard to pick one thing, but I’d say that seeing the mainstreaming of plant-based foods is the most exciting phenomenon to me right now. The growth in conventional supermarkets and restaurants is particularly satisfying to see. Stores that you couldn’t even get a meeting with as recently as five years ago are now begging for more SKUs. And this is way more than a US-only event. It’s a worldwide movement, even in places that are off the known “vegan trail.” Countries like Mexico, Costa Rica, Chile, Indonesia, Slovakia, Hungary, and France are part of this growth.

Internationally, I’m amazed to see the UK

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B USINESS SPOTLIGHT becoming the leading plant-based market in Europe, outpacing even Germany in introducing new, cutting-edge vegan products. I attribute much of the growth in the UK to Veganuary and am super excited to see it get going in the US. In the UK, Veganuary is part of both the consumer and the retail promotional culture. It’s right up there with Easter and Back to School. We need the enthusiasm and focus on vegan foods that Veganuary can bring right here in these United States.

I could see a lot of things from my treehouse in 1989, but never all this.

It’s so exciting to see. Last, if you could give one bit of advice to a fledgling vegan business out there, what would it be? You built your brand in such an unconventional way from such an unexpected starting point. Any words of advice for those who are trying to make it as plant-based entrepreneurs?

I LOVE all the new energy coming now from this new wave of “plant-preneurs”! It’s hard to give blanket advice, and like an old guy once told me, “Never give advice. It’s seldom needed and you just might run out when you need it the most!” That said, I think plant-preneurs have an advantage,

THIS YEAR, OUR COMPANY IS CELEBRATING ITS 40TH ANNIVERSARY, AND TOFURKY WILL BE 25 YEARS OLD THIS NOVEMBER. because they have a mission beyond just making money that can sustain them until finances improve.

If you’re starting a business, go “all in” and stay “all in.” Tofurky worked because it HAD to work. There was no plan B for me in that rural, impoverished county where I was living.

I’ve seen other companies fail because they were dabbling in a business as a hobby, didn’t really need the money, and didn’t give 100% of their attention. Also, use your intuition to find a niche that’s not currently being served instead of just “improving” on a product that’s already on the market. Being first in a new niche is everything.

In summary, have a mission, go all-in, stay all-in, and use your intuition to find something desirable that nobody else is offering. As the I Ching seems to always say, “Perseverance furthers!”

ABOUT THE AUTHOR Marla Rose is an award-nominated journalist, author, activist, and mother based in the Chicago area. She is co-founding partner of Vegan Street Media, a creative agency committed to bringing the most effective, professional, and inspiring communications to vegan businesses, services, product lines, and non-profits, as well as VeganStreet.com, which she and her husband launched in 1999.

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TOFURKY RAISES $7 MILLION TO DRIVE PLANT-BASED MEAT ENDEAVORS FORWARD

by Peter Manley

T

he plant-based company Tofurky, based in Hood River, Oregon, has taken its first external investment in the brand's history. Recently, Tofurky raised a substantial private investment of $7 million in an effort to scale the production of their many plant-based food products, such as sausages, ground “meats,” deli slices, tempeh, and more.

As the consumer demand for meat alternatives continues to grow, Tofurky wants to answer the demand. Plantbased food sales are currently “increasing by double digits, and Tofurky is outpacing that overall category growth by about 4%,” according to the company CEO Jaime Athos.

With its new investment of $7 million, Tofurky now has the ability to invest in new production equipment as well as any other necessities as they drive their plant-based meat endeavors forward and explore new opportunities.

Considering this is the brand’s first external investment, brand leaders are pleased that they can grow Tofurky

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“without any ownership or brand equity being disrupted.”

According to FoodNavigator-USA, CEO Jaime Athos said, "We have been cautious about investment previously, not wanting to compromise our purpose-driven culture, but are thankful to have found an entity that is aligned with our values and recognized what we could achieve by pushing the plant-based category forward with affordable, delicious foods that are accessible to all."

While revenues for the plant-based company have already increased by more than 20% in 2018 versus 2017, CEO Jaime Athos says he anticipates that 2019 will be an even bigger year of growth, especially as the demand for plantbased meats and alternatives continues to grow.

Tofurky has already introduced an impressive line of plantbased offerings, including vegan cheesecakes, pocket wraps, and a wide array of sausages, crumbles, deli slices, roasts, and more.

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DAIRY FARMERS TEAM UP WITH PLANT-BASED MILK COMPANIES AS COW MILK SALES DROP

by Peter Manley

Y

ear after year, dairy farmers have spoken against plant-based milk companies, which make their milk out of oats, almonds, and other nuts and ‘steal' away profits. However, dairy companies are now beginning to settle their differences and cash in on the booming plant-based industry.

For example, HP Hood, one of the oldest dairy companies in the United States, has recently released a line of plant-based milk called Planet Oat. Organic Valley, another large dairy company, is the distributor for New Barn Organics’ line of almond milk beverages. Ted Robb, chief executive of New Barn Organics, said, “They have a very hard time calling it milk.

That really, really bothers them. But they do understand we’re thinking the same

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way around organic and deeper values.

We wouldn’t exist without Organic Valley.”

Dean, another dairy giant, is also active in the plant-based industry, owning nearly 70 percent of the flaxseed milk and yogurt maker Good Karma Foods. “Plantbased becomes a cool opportunity to diversify our portfolio so we can be more relevant to consumers,” said Marissa Jarratt, senior vice president of marketing at Dean Foods. “We want consumers to have options they can choose from.”

On the other hand, plant-based alternatives are performing very well. According to data from Nielsen, plant-based milk sales were up approximately 8 percent since last year. Other categories of alternative plant products are seeing great success as well. There are more plantbased cheese and yogurt brands than ever. In recent news, Beyond Meat's initial public offering raked in a 163% premium, making it the biggest U.S. IPO since at least 2008.

But why would dairy companies team up with the supposed enemies that have been stealing their profits? Milk profits are dwindling, that’s why. In fact, Americans are drinking nearly 40 percent less milk than they did in 1975.

While we may not see dairy disappear entirely in the years to come, we can definitely expect more and more dairy companies to get their hands dirty in the plant-based industry. Or clean, depending on how you look at it.

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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.

PLANT-BASED ON A BUDGET

THE LEON FAST VEGAN COOKBOOK

Contrary to what most Americans think, you CAN save money while eating healthy food. Plant-based blogger and influencer (350K social followers) Toni Okamoto has cracked the code to eating well for less. In her new book, PlantBased on a Budget, Toni teaches readers how to prepare delicious vegan meals for only $30 a week—and less than 30 minutes per meal!

The Leon Fast Vegan cookbook contains more than 150 easy recipes for everything from brunch to slow-cooked one-pot dishes, along with everything from sauces and dressings to scrumptious breads and desserts. As ever, healthy fast food chain LEON takes inspiration from around the world, with recipes for vegan sushi, Mexican tacos, Vietnamese pancakes, and American burgers. The emphasis throughout is on great flavor, keeping things simple, and providing options for everyone.

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FAVORITE THINGS

WRAWP'S SPICY VEGGIE WRAP

KETO CHOCOLATE CHIPS

Wrawp's Spicy Veggie Wrap comes with a deliciously fresh, mild kick. With organic cayenne pepper and jalapeno spice, this healthy wrap is perfect for making traditional wraps and burritos. Wrawp's wrap ingredients come direct from organic veggie farms and are full of zucchini, onion, coconut, and flax seed! They are: USDA Organic, Gluten-Free, Vegan and never baked or processed to ensure every bite is naturally loaded with body loving nutrients.

Been missing your Nutella since going vegan? The substitute has arrived in the form of Premium Chocolate Keto Nut Butter which combines a blend of healthy and high fat ingredients, including MCT and other nutrient dense superfoods.

Whether you’re going on a long hike, heading to the beach or just looking for a quick snack after the gym, Fat Fit Go (https:// www.fatfitgo.com) has you covered this spring and summer!

Also look for their yummy, meltable Keto Chocolate Chips!

IT’S JERKY Y’ALL

FODY’S LOW FODMAP TERIYAKI SAUCE

Gone vegan and you're missing the taste and chew of tender jerky? Not any more! Satisfy your cravings with a yummy vegan version, made in the heart of Texas by Texans, with all natural, plant-based ingredients and rest easy in knowing that a portion from every sale goes to support the critters at Rowdy Girl Sanctuary. Try It’s Jerky Y’all in three flavors: Prickly Pear Chipotle, Prickly Pear Teriyaki, and Black Pepper & Sea Salt!

Fody’s Low FODMAP Teriyaki Sauce is vegan, gut-friendly, gluten-free and absolutely delicious. Made with tamari, toasted sesame oil, ginger and Himalayan pink salt. Visit https://www. fodyfoods.com to order online, or to find a store near you.

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NEW YORK CITY VEG FOOD FESTIVAL A CELEBRATION OF PROBLEM-SOLVING

by Zak Shelton

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recently had the incredible privilege of attending one of New York City’s premier food events. The NYC Veg Food Festival proves the New York City food scene is being driven by plant-based cuisine, with an emphasis on urban farming and sustainability.

Set in the heart of downtown of the largest city in the US, NYC Vegetarian Food Festival, held this year on Saturday and Sunday, May 18 and 19, is a reflection of what’s happening in New York veganism. Vegan pierogies, insanely decadent Mexican chocolate marshmallow sundaes, mushroom steakhouse burgers, and vegan “Nutella” made from dates were the stars of the fancy food, but what was ultimately most striking was the urban farming.

Out of the nearly 100 vendors, the fact that there were multiple urban farming projects was a clear message that perhaps the biggest of veganism’s problems is not replacing animal-based products with plants but the way those plants are grown to meet the demand of an already massive and continuously growing population.

I was one of the moderators of the Food Technology panel on Sunday, and what became abundantly clear is that the questions that need to be answered are rooted in the city’s own ability to sustain itself. Shipping vegetables in from all over the world is not the answer, according to Alina Zolotareva, of AeroFarms, the largest vertical farms in the world and located in New York City. Her project seeks to continue to develop new systems and technology for growing greens in quantities that will support the population of the city within the city.

Jonas Guenther discussed We Are the New Farmers, where he works. The company makes a spirulina product and brand that's the highest-protein version of spirulina on the market, and AKUA, a kelp-based jerky snack are two other examples of technologydriven food, a movement that’s seeking not only to diversify consumer options but also to create products that are sustainable on a massive scale.

Anita Shepherd, a Hot Line MVP on Food52.Com, talked about Anita’s Yogurt: a proprietary probiotic that syncs molecularly with coconut to create a yogurt product that’s equal to dairy. This is also done entirely in New York City, with a few ingredients shipped in from Thailand. This is the first product of its kind and provides parents with the perfect plant-based option for children to enjoy — providing, of course, that they don’t eat it first!

“It’s no coincidence that we are all based in New York City,” Anita said. That statement could not be truer. With a population like the one here, the size of the problems forces the innovations to be just as big.

I’m happy to report that the only thing needed is time. With the right people in place and the right amount of capital, the solutions are well on the way to being found.

ABOUT THE AUTHOR Zak Shelton is a third-generation Texas cattle rancher turned vegan entrepreneur. He loves food, commerce, and fitness. He currently resides in Dallas, TX, where he works with VEGWORLD Magazine as well as owns and operates a digital marketing and visual media agency.

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Ask ALISON

POWERED BY PLANTS BUILDING MUSCLE THROUGH A WHOLE-FOOD VEGAN DIET

Q: Summer is upon us! What is your best advice for getting SHREDDED? A: I’ve found that molding and shaping your body takes time! There’s no quick fix, no matter which way of eating you’ve decided is best for you. However, a few helpful tips for getting rid of any extra bloat from a few extra treats, summer travel, or late nights would be: fasted cardio first thing in the morning (I like to shoot for at least 30 minutes), a big glass of celery juice (try keeping your carbs in the fruit and vegetable arena rather than adding a lot of starchy carbs), and a gallon of purified water a day. A few days of this will get rid of any extra water weight that you might be holding onto, and your energy will be higher, as well!

Q: How often do you work your abdominal muscles?

A: A lot of my weight and cardio work is core related, so I am using my abs almost every time I’m in the

gym. I also make sure to be aware of my posture throughout the day, using my core to support my lower back. I do focused ab work 2-3 times a week.

Q: What are your go-to exercises?

A: I LOVE leg lifts! Hanging from a pull up bar, with my legs bent or straight, I bring my knees to my chest or my toes to the bar. Three sets of 10! Mountain climbers are a great HITT abdominal exercise; make sure to keep your core tight and your lower back nice and flat. I’ve also found a new favorite total-body core exercise where I use the rowing machine! Place your hands on the ground at the base of the row machine, and then put your feet on the moving seat. Similar to mountain climbers, only elevated, move your knees into your chest and away — go for 20, three times. I also do stomach vacuums as an isometric contraction at the end of my abdominal work. This helps trim my waist while giving me more control over my abdominals for more explosive lifts!

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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Eat Well + Think Well = Loving Your Food

... AND YOURSELF

by Liz Sterling

S

ome teachings dissolve, never taking root. Others just stick. That’s what I’m writing about today: some of the most important lessons that have become the foundation of my awareness.

WHAT JOAN TAUGHT ME

A few vital pieces of information came from my oneon-one interviews with Deepak Chopra and Joan Borysenko (author of Minding the Body, Mending the Mind), and the essence came from one of my teachers, Anthony Fisichella (aka the meat and potatoes guru of Long Island), author of Metaphysics: The Science of Life. Anthony was a vegetarian who never imbibed alcohol, because he understood how the lower vibration of meat and alcohol affected his awareness and his body.

Yes, of course, what you put into your body matters. It will be utilized and actualized so it can revitalize and synthesize. The body loves to restore its homeostasis, or balance.

Here’s the “more” part: Cells, it turns out, communicate with each other. Happy thoughts make for happy cells.

This comes from the mind/body medicine and science that Joan popularized, called psychoneuroimmunology.

WHAT I LEARNED FROM TONY I remember he said, “If your pipes are rusty, Liz, you’ll deliver rusty water.” He taught me to be conscious about what and how I eat because I’m not only feeding my body, I’m also shaping and influencing my thoughts — and that is of the utmost importance.

Tony would say, “What you eat matters, but how you feel about what you’re eating matters more.” He further expounded, “If you eat something you think you shouldn’t eat and berate yourself in the process, you’re taking that negativity into your mind and your entire energetic system.”

If you follow a good protocol for eating healthy, and you make a choice to eat lemon meringue pie, eat it with love, and love what you’ve eaten. This will go a long way toward your ingestion — and digestion.

Now we’ve primed the pump for some insights from Joan Borysenko, PhD. She is a Harvard-trained cell biologist, licensed psychologist, and spiritual educator.

You’ve heard the saying, You are what you eat, right? Well, it turns out there’s more to it than that.

Psycho- relates to our thoughts and emotions; neuro- is the neurological activity of our central nervous system; and immunology speaks for itself. In lay terms and for the purpose of understanding the mind/body connection regarding eating consciously and intentionally, we may liken it to what Deepak Chopra calls the field of infinite possibilities and pure potentiality.

HAPPY CELLS, HAPPY YOU There are gazillions of factors that influence our cellular health. Each cell has the potential to respond within a range of possibilities. Food you eat with a good intention and positive thoughts gives you more life and energy and injects happiness into your cells. Food you eat with negativity, whether from your thoughts or a TV or computer screen telling you it’s “bad,” will activate your neurological system in an entirely different way – often a stressful way, damping down its (and your) pure potentiality.

So it stands to reason that what you think about, you bring about. And in doing so, you inform every part of your being with that message.

Give yourself the gift that comes with balanced alignment of your mental and physical self. Remember: Love what you eat!

ABOUT THE AUTHOR Liz Sterling hails from New York City and earned her Master’s Degree in Counseling and Human Development from Hunter College. Thousands of clients and radio listeners have been impacted by her keen ability to elicit epiphanies through the forging of deep and meaningful connections that she creates. She is the author of Behind the Scenes: Celebrity Interviews & Inspiring Life Lessons. Liz writes, teaches, coaches, and lives a full and adventurous life!

Meet her at https://www.AskLiz.com. Archives at https://SterlingSpin.com.

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NEWS

TRAINING DOCTORS WITHOUT ANIMALS

by John J. Pippin, MD, FACC, and Christine Kauffman

M

edical students in the United States and Canada don’t have to practice surgical skills on live dogs or other animals who are then killed at the end of the training.

Instead, they learn on lifelike medical simulators. This sounds like common sense. But you might be surprised to learn that until a few years ago, this wasn’t always the case.

When Neal Barnard, M.D., F.A.C.C., president of the Physicians Committee for Responsible Medicine, was in medical school, the instructor announced that the next week would include “dog lab.” That meant the students would experiment on a healthy dog who would be killed at the end of the training. At the time, the practice was commonplace in most medical schools. And although it was a course requirement, Dr. Barnard refused to participate and vowed that he was going to stop it in all medical schools in the United States. He kept his vow.

In 1985, when Dr. Barnard founded the Physicians Committee, 87 percent of medical schools used dogs and other animals to teach physiology, pharmacology, and surgical skills. But over the years, the Physicians Committee’s campaign led to the end of animal labs at medical schools across the country, including Johns Hopkins University, the Medical College of Wis-

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ABOUT THE AUTHOR John J. Pippin, M.D., F.A.C.C., is director of academic affairs for the Physicians Committee for Responsible Medicine, a nationwide organization of physicians, scientists, educators, and laypersons that promotes preventive medicine, especially good nutrition, and addresses controversies in modern medicine, including ethical and scientific issues in education and research.

Dr. Pippin works to replace the use of animals in medical and drug research, medical education, and the training of physicians, nurses, and other medical professionals. He has testified before the U.S. Food and Drug Administration and the Institute of Medicine on how misleading animal experiment results contributed to the approval of Vioxx and other dangerous drugs.

Physicians Committee demonstration outside of Johns Hopkins University in Baltimore, MD., in 2014.

consin, and the Uniformed Services University of the Health Sciences (the U.S. military’s medical school), among many others. The last holdout—the University of Tennessee College of Medicine in Chattanooga—shut down its live-animal lab in 2016.

At the same time the Physicians Committee was working to end animal use in medical schools, they continued to work to ensure that areas of advanced medical training—including pediatrics, emergency medicine, Advanced Trauma Life Support, combat trauma training, and paramedic training—did the same.

Pediatrics came off that list in 2018 after a decade-long campaign. The days of using cats, ferrets, piglets, and other animals to teach future pediatricians ended in all 228 US and Canadian pediatrics residencies after Laval University in Québec City, Canada, confirmed it would no longer use animals.

There’s a lot of activity going on behind the scenes of each campaign.

The Physicians Committee first sur-

Dr. Pippin directs the Physicians Committee's campaigns to replace medical school animal laboratories, to end the use of animals for trauma and specialty training, to replace animals for medical research and drug development, and many other projects.

He contributes research and articles for Good Medicine and serves as a media spokesperson for the Physicians Committee's efforts.

veys institutions to determine which are using animals and which are not.

It then files requests using state and federal public-records laws (which allow the public to obtain government records and documents), reviews and summarizes the stacks of documents obtained from those requests, and diligently amasses information regarding human-relevant training methods.

After receiving his M.D. from the University of Massachusetts Medical School, Dr. Pippin completed his medical residency, chief residency, and clinical cardiovascular fellowship at New England Deaconess Hospital (now Beth Israel-Deaconess Hospital) in Boston. He was awarded a fiveyear Clinician Scientist Award from the American Heart Association in 1986, and carried out studies in nuclear cardiology at the University of Texas Southwestern Medical School and the Medical College of Virginia.

Before the Physicians Committee ever launches a public campaign, they write to faculty members and administrators at the medical center that is using animals. Sometimes the medical centers review this information and replace animals, and the Physicians Committee commends them.

But it’s usually not that easy. In the latter cases, the Physicians Committee shares the institutions’ practices with the public and media.

Dr. Pippin is board certified in internal medicine, cardiovascular diseases, and nuclear cardiology. He has been on several medical school faculties including Harvard Medical School and the Medical College of Virginia, where he was chosen Cardiology Professor of the Year three times. He has held many clinical, research, and administrative leadership positions, and was the founding director of cardiovascular medicine and medical imaging at Cooper Clinic in Dallas before joining the Physicians Committee in 2005.

Without fail, the Physicians Committee has seen this approach succeed.

If you would like to help end animal use in medical training, you can help support active campaigns at https://www.pcrm.org/take-action.

ABOUT THE AUTHOR Christine Kauffman is a research and education programs specialist for the Physicians Committee for Responsible Medicine. She coordinates the Physicians Committee’s campaigns to replace the use of animals with human-relevant methods in medical training programs.

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Dr. Pippin is the author or co-author of more than 70 articles and abstracts that have been published in leading medical journals. He also has served as an invited speaker and panelist for numerous medical organizations including the American College of Cardiology and the Society of Nuclear Medicine. Dr. Pippin is also a frequent speaker to law schools and bar associations regarding law and animal experimentation.

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ESTINATION SPOTLIGHT: CALIFORNIA

Vegan Street Fair

IN LOTUS LAND (YOU GUESSED IT, CALIFORNIA!)

by Courtney Garza

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f you’re any kind of foodie, you get excited about the exclusive, overthe-top dishes you can find at fancy restaurants or annual festivals. As a vegan, this certainly doesn’t change at all. On the contrary, I’ve found in my vegan journey that I get more excited for food adventures than ever before when I was an omnivore. I want the most crazy flavor combo, stylized, exotically named vegan dish out there! So when big vegan food festivals pop up on my radar, I do whatever I can to get out there and try it all!

Vegan Street Fair is one of the most well-known vegan food festivals on the scene. This year they celebrated their fifth year and made it extra special with a two-day festival instead of just one, as in years before.

Located in North Hollywood, California, Vegan Street Fair was previously dubbed “the largest single-day vegan event in the world.” With over 200 vendors spanning over a mile of North Hollywood concrete and filled with activities, music, and eats, it’s obvious how tremendous this fest truly is as soon as you walk up to the festival grounds! You can only imagine my overwhelming delight and astonishment as I watched it unfold before me.

There were vegan food, apparel, cosmetics, and jewelry vendors curated from So-Cal and beyond, all for me to explore. It was definitely a tough decision to choose which vendors I wanted to try the most, as sadly I couldn’t possibly eat from them all. Luckily, I had a group of friends to help me divide and conquer! Here are all the vendors we tried.

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ESTINATION SPOTLIGHT: CALIFORNIA

VENDORS I TRIED • Vegatinos: various tacos with their carne asada, chicarrón, and al pastor vegan meats • Cena Vegan: carnita nachos made with yuba and soy meat • Eat Love: savory “chicken” and waffles sandwich with buffalo sauce • Monk’s Vegan Smokehouse (all the way from Brooklyn, NY): signature sandwich with their smoked jerk seitan, jicama lime slaw, charred pineapple chutney, and creamed avocado

• Workaholic USA: mushroom dumpling • Avocada Mama: curry mac • Mac&Yease: regular and jalapeno mac plus their tuna melt • Word of Mouth Food Truck: mac and “cheese” bites and breakfast biscuit sandwich • The Naughty Cookie: s’mores cookie • CocoBella Creamery: blue cookie monsta ice cream in a waffle cone

• Vaffls from San Diego: vanilla berry bubble waffle

• Yoga-urt: Thai and salted caramel ice cream with mochi and gummi bears

• Vegan Earth Cafe: kabob taco

• Yvonne’s Vegan Kitchen: carrot cake cupcake

• Fried Out: fried ice cream

• Joe’s Coffee LA: chocolate waffle taco with vegan “Nutella” and bananas

• Roni Macaroni: applesage “sausage” and mushroom mac ‘n’ “cheese” • Phillyfornia: vegan Philly cheesesteak with Impossible crumbles

• Krimsey’s Cajun Kitchen: biscuit and sausage gravy tower • NINJA VEGAN: sesameglazed “chicken” nuggets

• Lettuce Feast: Nashville spicy chicken sandwich

We made a pretty good dent in the unique vegan foodie offerings. Of all of the treats, my all-time favorites were the Cena Vegan’s carnita nachos (topped with their carnita “meat” made from gluten-free yuba), refried beans, pico de gallo, cashew crema, and a TON of guac, on top of a pile of chips. For my sweet pick, picture Cocobella’s cookie monsta ice cream in their gluten-free waffle cone: a cookie-batter ice cream with chocolate chip cookie crumbles in a perfectly crisp waffle cone that sorta tasted like it was made from cereal, but I was all about it!

“The main goal for Vegan Street Fair this year is to help launch exciting new vendors that our attendees may have never heard of or have always wanted to try,” said Jessica Schoech, founder of Vegan Street Fair. “These vendors are bringing their A-game, and we think the crowd, vegans and non-vegans alike, will go wild for them. We hope to plant many vegan seeds along the way.”

There’s no doubt all of these vendors brought their most imaginative creations to the two-day fest that kept vegan foodies like me, and even non-vegans that stumbled upon the fest, intrigued and oh-so-satisfied.

You certainly come for the food, and then you stay for the music, games, bounce houses, rock climbing (yes, I did it!), and thriving atmosphere. I know I’ll be back next year!

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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ESTINATION SPOTLIGHT: CALIFORNIA

HONEST TOM TAKES THE PLUNGE, OPENING AN ALL-PLANT-BASED RESTAURANT

by Char Nolan

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ack in the day, Tom McCusker’s tie-dyed– looking food truck, Honest Tom’s, had been a mainstay on the campus of Drexel University in Philadelphia since 2009. Serving up a “standard American diet” for breakfast, on Saturdays Tom was also selling his food at local farmer’s markets. He was a popular guy, but vegans were always craving food that they could eat. Let’s just say, though, that McCusker would sneer at any of the requests from vegans. Remember, at this point, he was a serious meat-eater himself.

When a small, all but cute, storefront became available in a small cottage at 44th/Locust streets in the city’s Spruce Hill neighborhood, McCusker, 37, opened a taco shop in 2017. McCusker has a natural instinct for identifying food trends, which is probably a reflection of his studies at the Drexel University School of Food and Hotel Management, where he graduated in 2009.

The taco shop was a haven for meat-eating customers who loved eating at Tom’s. But in 2018, when Tom expressed that he was going vegan and would be changing his menu to vegan, his “regulars” thought he was nuts.

Enter the birth of his first son and becoming familiar with Forks Over Knives. Tom began thinking about

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good health, sustainability, and better food for his patrons. He closed the shop in the summer of 2018, did a thorough cleaning, revamped his menu, and researched the pillars of a plant-based diet. The plantbased community of Philadelphia was practically throwing kale leaves at Tom’s feet; the omnivore community, not so much.

When word spread at neighboring University of Pennsylvania, the officers of the student-run Penn Vegan Society (PVS) hit the streets running with the good news! According to PVS president Farah Contractor, “We were thrilled to hear this amazing news, and I can’t get enough of the carbacoa, either.” The carbacoa, by the way, is a rich blend of carrots, beans, brown rice, and greens, and it’s available in a taco, burrito. or bowl. And it is muy bueno.

TOM McCUSKER Tom P. McCusker is a native of Delaware County, PA. A graduate of the Food and Hotel Management program of Drexel University, he has dabbled in residential real estate, all while running a popular food truck on Drexel’s campus.

He transitioned from a food truck owner to a restaurant owner in 2017. However, as his interest in a whole-foods, plant-based diet began to develop, he decided to take the plunge and create a vegan taco restaurant.

Honest Tom’s Tacos is located on a quiet street, where its stone façade and orange wood trim is a very welcoming touch to this small eatery. Open the door, and the aromas of freshly made food lure you to want everything on the new menu. The menu is the focal point for vegans who come from far and wide to indulge in delicious, plant-based food that is prepared to perfection. The place is always packed, and whether you sit at the counter, the picnic table, or the front window seat, it’s the kind of place that you don’t want to leave.

There’s lots of chatter among guests as well as lots of healthy eating.

It’s almost a community hub, where patrons talk to one another and discuss everything from the food and the weather to Tom’s newest endeavor, a small fruit stand inside the store where he sells soursops, mangoes, and more.

Honest Tom's new devotees can now enjoy burritos made with biff (walnut taco meat), carbacoa (carrots and lentils), or chucken

Honest Tom’s is now a mainstay on Philly’s vegan food scene.

McCusker and his wife Dana (a professional wedding singer) reside in Garnet Valley, PA, with their 18-month-old son. https://www.honesttomsplant basedtacoshop.com www.instagram.com/ honest_toms 70

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HONEST TOM TAKES THE PLUNGE

(chickpeas and plantains). You can get them in a taco, burrito, or bowl. They’re packed with veggies, grains, and greens and are super-nutrient-dense. The food is meant to highlight veggies. There are no ersatz meats on the menu, just lots of perfectly cooked plantbased dishes. And the portions are huge and packed with total deliciousness. The carbacoa might be my personal favorite.

When the undergrads at UPenn were dancing in the streets over McCusker’s decision, Contractor, the PVS president, reflected that “I am confident that in the future, other food businesses will take McCusker’s lead and convert to a vegan eatery.” McCusker is not only committed to better health outcomes for his guests, but he also has a keen passion for the environment and the overall condition of Mother Earth. McCusker explained how much easier it is to keep the restaurant clean: “Once we stopped using animal protein, it got easier to maintain the cleanliness of the shop. For, example, we didn’t have to scrub the light fixtures regularly, because the light bulbs were no longer a ‘trap’ for fat vapors.”

Honest Tom’s Tacos is a thriving spot, and that’s because Tom walks the walk — and screams the talk. He gets the mission. His former omnivore clients always told him that he made the best food ever, and he continues to hope that more people will try his vegan fare.

If food is medicine, then, take two carbacoa tacos and call me in the morning!

A QUICK SKETCH OF TOM MCCUSKER OF HONEST TOM’S TACOS • He credits his mom for being a lifelong advocate of “healthy eating.” McCusker is also a follower of Dr. Sebi (né Alfredo Darrington Bowman), the Honduran herbalist who promoted an alkaline diet. These two influencers have had a huge impact on Tom. • McCusker opened a Mexican restaurant because, as he states, “I really can’t cook.” But he knew that, if he hired the right team to work beside him, together they could create delicious-tasting, nutrient-dense food. NOTE: He has totally succeeded with this goal.

Best team ever.

• He does not like…wait for it…avocado.

• There’s more than Mexican fare on the menu. Look for recipes from Chef Darshana, of Forks Over Knives fame, including Pad Thai, oil-free hummus, and more.

• Right now, Tom’s biggest challenge has been his dad, Kevin. His 63-year-old dad is slowly moving to the plant side of life. Watching documentaries has helped. A type 2 diabetic, McCusker senior has experienced much improvement, seeing his daily blood sugars decline to normal range simply by being plant-forward.

When asked the question, “Whom would you invite to dinner?” His response was simple and pure: “Anyone who wants to follow a plant-based diet.” Nothing fancy.

Just pure, simple, and sincere.

There’s so much more to be said about McCusker’s commitment to the plant-based movement, but for now, let’s just say that “He gets it” and “He’s doing it all right.”

ABOUT THE AUTHOR Char Nolan is a serious plant-based, whole-foods vegan with a great sense of humor. Armed with a degree in public health from Temple University, she completed course work at eCornell and received her certification in plant-based nutrition. She is also a certified plantbased 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

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https://www.instagram.com/char_nolan/?hl=en

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RECLAIMING OUR CULTURE AND IDENTITY DIVERSITIES

THROUGH VEGANISM

by Nancy Tien

V

isualize a vegan family visiting their favorite vegan-friendly establishment in the neighborhood. What do you think people typically imagine when given this scenario? You’re not alone if the image drummed up in your mind was a White family, visiting a White-owned business, in an affluent, White neighborhood. And that’s okay, since a quick Google search for “vegan celebrities” or “vegan cookbook” further demonstrates the White-dominated market of mainstream veganism.

But there’s a sign that that’s changing: a movement highlighting vegans who are people of color.

Here in Dallas, for example, we have a diverse group of vegan chefs and businesses representing many racial communities — and also leading the local plant-based movement. From African American soul food to Mexican American cuisine to East Asian eats to South Asian dishes, there’s something vegan for every craving.

Given the wide diversity in the city, I’ve been able to learn more about this movement from the notable chefs and individuals that make up Dallas’ plant-based population. And that led me to explore how changing one’s diet can be a part of rediscovering one’s own cultural identity.

MANY SOCIETIES STARTED OUT PLANT-BASED Vegetarian and plant-based societies existed in many parts of the world long before the coining of the term “vegan” and before veganism came

about in 1944, with the founding of the Vegan Society in England.

Research has found that many early indigenous communities in North and South America and Africa subsisted on plant-based diets and underwent forced integration of animals into their food. Why? Because, as the Food Empowerment Project tells us, colonizers from Europe viewed control of food as a means of ruling a society. Even today, studies show that the diet forced upon conquered societies almost 500 years ago continues to have a negative impact on the health of some communities of color, who are more likely to suffer from preventable diseases such as heart disease and diabetes.

THE ALL-WHITE PLANTBASED ARCHETYPE HAS NO PLACE TODAY However, there are communities of people all over the world who still practice plant-based diets and are

flourishing in regions of Mexico and parts of Africa and include religious groups in parts of Asia. Thus, the archetype of vegans as mainly White and affluent is not only untrue but also detrimental to the market and to our personal identities.

We’ve all seen recent headlines showcasing Black vegans ranging from musicians to athletes and even presidential candidates. Many popular lifestyle and food magazines have recently started featuring articles on people of color and their veganism.

Of course, these articles tout the health benefits of switching to plantbased diets — but an emerging perspective on plant-based diets suggests they can be a means to reclaim cultural identity.

FOOD IS CRITICAL TO CULTURE. More than being necessary for survival, food is a shared experience that serves as the fabric of societies.

Because of its irreplaceable weight in our lives, what we eat can also serve as a point of deeper connection to our cultural roots. For some people of color, turning to a more plant-based diet has become a way to strengthen their understanding of their cultural identity.

A wave of Latinx [a gender-neutral way of saying Latino or Latina] individuals are following their food roots back to the ancient civilizations of Latin America. Authors Luz Calvo and Catriona Rueda Esquibel recently published Decolonize Your Diet, a recipe book featuring a collection of

AS WE CONSIDER JUST HOW DIVERSE THE SPECTRUM IS OF PEOPLE, SO IS THE SPECTRUM OF VEGETARIANS AND VEGANS VEGWORLD Magazine

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plant-based recipes inspired by Mesoamerican cuisine. With the central tenet “La comida es medicina” (food is medicine), its focus on the ancestral and indigenous roots of Mexican Americans prior to the colonization of Latin America serves as a way to heal the mind and body and “reclaim cultural inheritance.”

Woke Foods is a women-owned food service cooperative in New York City founded by Ysanet Batista, a queer Black Dominican woman.

Similar to authors Calvo and Esquibel, Woke Foods’ mission states that it “believes mindful eating and ancestral foods is a way to keep our cultural traditions alive.”

Several nonprofit organizations have been founded with a central focus on food studies to combat the rising issues of nutrition, food access, and food waste. One example, Oldways, was founded to research the connection between traditional diet and culture. Dedicated to public health, their mission is to inspire others to “embrace the healthy, sustainable joys of the ‘old ways’ of eating heritage-based diets [that are] high in taste, nourishment, sustainability, and joy.” Oldways has developed many resources, among them informational documents on the African Heritage Diet aimed at “Claiming Your Health by Claiming Your History.”

The Food Empowerment Project‘s mission is to “promote ethical veganism through education, outreach, and by providing tools.” They provide

FOOD IS CRITICAL TO CULTURE. NECESSARY FOR SURVIVAL, IT IS A SHARED EXPERIENCE THAT SERVES AS THE FABRIC OF SOCIETIES.

extensive research on the historical background of the diet colonization of the Mesoamerican people and its continued negative impact on them today.

If you’re ever in Dallas, a quick visit to any one of our diverse vegan businesses will illuminate this paradigm of diet and culture. Stop by to see Tisha Creer at Recipe Oak Cliff, nestled in a mostly Black residential neighborhood in South Dallas; eat at D’vegan, a vegan Vietnamese restaurant found in a busy East Asian-focused shopping center; stuff yourself at Kalachandji's, a Dallas vegetarian staple located inside a Hare Krishna temple and featuring tastes of “India's vast and ancient vegetarian tradition”; or grab some vegan tacos and Mexican sweet breads at El Palote Panaderia in Pleasant Grove, established along a busy street in a majority-Latinx area.

VISUALIZING OUR GREATER HUMANITY THROUGH VEGANISM Through my culinary adventures around Dallas, I live the experiences that combat the common image of

vegans as only White people. When I visualize the vegan family or vegan restaurant, I imagine families that are Latinx, Black, Native American, and Asian. I imagine a shift in the narrative of veganism and plant-based diets in our country.

As we work towards recognizing each other’s humanity in this world, it’s important to diversify our internalized images of who practices veganism and plant-based diets. As we consider how diverse the spectrum of people around us is, so must we consider the similarly wide spectrum of vegetarians and vegans.

Let’s all work at honoring opportunities for people of color to see themselves in the plant-based movement — a major step towards reclaiming social justice around racial identity, animal ethics, and public health.

ADDITIONAL LINKS https://tinyurl.com/y37usnex https://tinyurl.com/y7hgaacb https://tinyurl.com/y5pbpvcs

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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BOOTS MADE FOR MORE THAN SCOOTIN’ Cruelty Free Western Wear That Gives Leather The Boot!

PURVEYOR OF HANDMADE VEGAN GOODS KATMENDENHALL.COM

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.

THE ROAD TO BECOMING ONE OF THE FIRST VEGAN AND SUSTAINABLE FASHION BRANDS IN STORES NATIONWIDE

by Amy Rebecca Wilde

A

s a vegan for over 16 years, I have dedicated my entire life to advancing animal rights, worker’s rights, and fighting climate change through vegan fashion.

For the past two years, I have been developing Legends & Vibes, a vegan and sustainably-sourced women’s clothing line. My brand is available online as well as in Vegan Scene, opened five years ago and still the only completely vegan and sustainable boutique in Los Angeles.

Legends & Vibes is a brand dedicated as a statement to the modern fearless female. Our styles combine sophisti-

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cated edge with feminine glamour, and finish with a soft Southern California style.

I grew up in Los Angeles, and all of our looks are named after streets in the Venice Beach area, from which I draw most of my inspiration. I also pride myself in running an all-female team and ensuring everyone receives fair wages.

Our goal is to create a positive impact, while inspiring change, and leading a movement by becoming the first sustainably sourced and vegan fashion brand available in stores nationwide. In other words, we are committed to the dismantling of animal enterprises through

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commerce while helping you look and feel your best.

Our Kickstarter is the first step in our plan to begin sustainably scaling and increasing our production runs. My team and I have been working tirelessly to make this dream a reality, and we are excited for you to be a part of it.

I hope you join us on this journey. You can find more information on our price points, production process and values and shop our new pre-fall 2019 looks through our Kickstarter: http://e.fnd.to/ legendsandvibes

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PRADA IS GOING FUR-FREE IN 2020

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tarting in 2020, following many months of intensive discussions with the Fur Free Alliance group, Prada will join a growing list of luxury fashion brands that have pledged to abstain from the use of animal fur in their line of products — including the likes of Versace, Gucci, Michael Kors, even the affordable fashion giant H&M. Starting with the spring/summer collection for 2020, Prada and Miu Miu (a subsidiary company of The Prada Group) will be fur-free.

In a recent statement, Miuccia Prada — head designer for Prada and founder of Miu Miu — said, “The Prada Group is committed to innovation and social responsibility, and our fur-free policy is an extension of that engagement.”

In addition, vegan activists from PETA, one of the world’s largest animal rights charity organizations, requested at its

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annual meeting in Milan that Prada discontinue the use of exotic animal skins.

PETA Director Elisa Allen says, “PETA is confident that if Prada executives were to see first-hand what’s done to the animals used to make the brand’s bags, watch straps, and shoes, they would end the sale of exotic skins immediately.”

Success has already been seen in communicating with the fashion giant Chanel, which announced last year that it will discontinue the use of exotic animal skins and fur.

Allen hopes that Prada will follow Chanel’s example by also discontinuing exotic skins. “Chanel banned exotic skins after acknowledging that it can’t obtain them ethically, so Prada should follow suit and stop profiting from the suffering and death of ostriches, crocodiles, and other wild animals.”

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SUBSCRIPTION BOXES FOR SELF-CARE AND RELAXATION

by Carmen GilFraguada

As a vegan, it can be hard for you to find subscription boxes that not only meet your self-care needs but are vegan as well. Petit Vour and Goddess Provisions are two very good vegan, cruelty-free options for those who are into beauty and aromatherapy without compromising their ethics.

Petit Vour is a monthly beauty box subscription. Each month, members receive four products of non-toxic and plant-based beauty products for as low as $15 per box.

Each box ranges in value from $45-$60, so if you subscribe, you’ll definitely get your money’s worth. For example, in recent months, subscribers have received fullsized versions of Pacifica’s Mascara and a Contour Kit from Lily Lolo. The best part?

You can create your own beauty profile, so each month’s items fit your personal preferences.

This is a great option for those who are transitioning to green beauty, and it also serves as an opportunity to try out a variety of products without wasting tons of money. You’re able to choose how you pay: $18 month-to-month, with the option to cancel any time, or an annual price of $180, which works out to $15 per box.

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Goddess Provisions is a monthly subscription service geared more towards self-love and meditation. Each month they send members five to seven full-sized products per box for as low as $27.75 per box. Each box contains goodies valued from $80-$100, what a great value!

If you subscribe, you’ll receive items such as crystals, aromatherapy, apothecary beauty products, spiritual growth tools, superfood snacks, and tea. There are a number of different subscription options: You can choose to pay $33 month-to-month, $99 every 3 months, $178 every 6 months, or $333 once a year — the best deal, since you’ll end up saving $63.

Goddess Provisions is a great option for self-care when it comes to stress, since everything is designed to help you relax!

ABOUT THE AUTHOR Carmen GilFraguada was a vegetarian for two years before becoming vegan in January 2019. Her goal is to prove that you don’t need to harm animals to have great style or beauty. She has a YouTube Channel where she reviews vegan and cruelty-free products alongside ethical clothing to help those starting a vegan and eco-friendly lifestyle!

GirlyVeganBlog

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BODY BY

During the summer months it your body. From your sun-kiss drated body, all the way down vegan products sure to keep you

Corpus Naturals Deodorant will leave you feeling fresh, clean, and confident to face the day. They have some amazing and surprising scents that mimic perfumes. Say goodbye to summer sweat and hello to refreshed underarms.

Kopari Coconut Shower Oil smells divine and can be used to add needed moisture to your skin.

Organic Bath Co. B use to wash away yo ing your body in orga butter, and clays.

Frank Body Original Coffee Scrub is great for exfoliating your dry skin and priming it for some amazing moisture.

Gold Mountain Beauty Instant Spray Self-Tanner is the perfect summer add-on if you’re looking to skip the sun damage but still blend in with those summer hues.

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Undefined Indigo Rose fect carry-on for your p skin feeling moisturized feeling bright and toned like rosehip, jojoba, arg hydrate and revitalize yo

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Y VEGAN

t’s so important to take care of sed summer hair, to your dehyn to your nails. Here are some u looking your best this summer: Bliss Lemon & Sage Body Wipes are for the girl on the go. Beach hair and sandals are fun in the sun, but when you need a quick wipe-down from your summer activities, these handy wipes are the way to go.

Bar Soap is great to our day while latheranic oils, vegan Shea

Seed Phytonutrients is an amazing brand that carries a variety of products. For your hair, they have shampoos, conditioners, oils, smoothing creams, protective mists, and texture spray. They are environmentally friendly and easily accessible at your local Whole Foods.

Vivaiodays Tsubaki Leave-on Conditioner & Detangler, a Japan-inspired product, is cold-pressed using seeds from the Japanese Camellia Flower, which has been used for centuries to promote shiny and healthy hair.

e Glow Elixir is the perpurse. It will leave your d and your complexion d. It contains ingredients gan, and more to help our face, hair, and body!

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Londontown Sheer Mani is an essential add-on to your beach bag. Chipped nails have never been on anyone’s cute list, and this nail polish will have your nails looking healthy and beautiful. Of course it’s travel size, making it easy to take along for needed touch ups.

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INNER AND OU

by Kathari

Why do we as a society give beauty so much attention? Science proves that beautiful people get better jobs, higher salaries, and so much more. Apparently it´s deeply engraved in our DNA to be attracted to beauty.

If something has a disturbed pattern or is dirty, it's hard to see the beauty in it. It's a universal law to perceive something as beautiful when it‘s symmetrical, structured, and clean. Inner cleanliness and symmetry also manifest in outer beauty.

But how exactly does inner beauty affect outer beauty? Everything in this universe flows from the inside to the outside; hence, the outside is a reflection of the processes that are working on the inside. If you are stressed at work or emotionally down, your skin gets pale and sluggish a lot faster than if you’re happy at the beach, right? So if you want to look and feel more beautiful, you really have to start from the inside.

For years I‘ve been working with women from ages 25-50, and the first reason they approach me is because they want to lose weight and feel comfortable in their skin.

Looking good is their top motivation. But what's the most effective and sustainable way to do it without restricting calories or constant dieting?

I always try to explain to my clients that they are multi-dimensional beings, and the physical body is just one dimension. First and foremost you are spirit, having a human experience. Your spirit has several bodies, including etheric, emotional, mental, and astral, and these bodies, although not visible to the human eye, have certain energetic patterns that are either symmetrical or asymmetrical.

Everything that is built on thoughts and feelings of love and higher vibrations is symmetrical, whereas all lower vibrations such as fear and guilt have an asymmetrical energy pattern. So a kind-hearted, loving spirit that appears to have flaws on the outside will always be perceived as more beautiful than a self-absorbed, negative spirit with seemingly beautiful packaging. When two people are in love, they simply glow like newborn babies. Love literally makes you more beautiful. That‘s why it's so important to start changing your appearance with loving thoughts and feelings towards yourself. This is the first step.

ABOUT TH Katharina Podkin is a Certified Detox Expert and creator of the Happy Detox Program.

Her uniquely holistic approach, incorporating body, mind, and soul, has helped thousa as achieve long-lasting and healthy weight-loss results. She is a regular contributor to T where she shares her most effective detox methods, at www.happydetox.com/freecou

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UTER BEAUTY

ina Podkin

The next step is to give loving attention to your most dense body, your physical body, in the form of giving it high-quality food, exercise, and a daily care routine. When it comes to food, I really do believe that food is medicine and that by eating certain foods your body naturally detoxes and rejuvenates on a daily basis. The best detox foods in my opinion are fresh-pressed juices, smoothies, organic fruits and vegetables, grains, beans, sprouts, and nuts, basically a whole-hearted plant-based diet.

Amazingly, a lot of the products you put into your mouth you can also put on your skin.

For example, drink lemon water in the morning and simultaneously create an acid peeling by using lemon on your face. The same applies to charcoal or algae. Both are great for internal and external detox.

However, you can eat the cleanest diet in the world, but if your colon is clogged with mucus, you won‘t digest all nutrients properly. You aren‘t what you eat, but what you absorb. Therefore, quarterly cleanses like my signature flush as well as liver and kidney cleanses reset your body so that you start absorbing nutrients more efficiently. After every reset, your skin is rejuvenated, and your hair and nails grow stronger and more beautiful, simply because you got rid of toxins that have accumulated for many years.

Luckily, your body is made for detoxing, so all you have to do is provide the perfect environment for your body to clean itself most efficiently, and you‘ll naturally feel more radient from the inside out.

Lastly, it's obvious that you need to have a highly effective skin care routine with amazing products that nourish your body and rejuvenate it from the inside out. Our skin is our largest detox organ, so by exercising and sweating regularly in saunas as well as taking Epsom salt baths, you help your body detox the best way possible, creating health and beauty from the inside out. What you put on your skin will be absorbed within minutes, so make sure all products you use are organic, deeply nourishing, and contain no harmful ingredients.

We need to stop limiting ourselves to the concept that we are just our bodies and the only goal is to look perfect. Because everything is interconnected, it's really worth looking deeper into ourselves, connecting with our souls, and thinking of ways to become more beautiful beings.

HE AUTHOR

ands of women break free from limitations and feel more happy, lean, and clear as well Thrive Global and Elephant Magazine. Join her free Happy Detox Program video course, urse.

Happy_detox_kat

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Since I’ve found myself spending more time on Instagram these days, I’ve had the pleasure of discovering some new vegan, safe cosmetic brands that looked intriguing. Some, like Ere Perez and Organic Skin Co., originate from other parts of the world, like Australia and New Zealand. I decided to check out some of the seemingly more popular products from these lines, and I’ve discovered some new favorites to add to my summer makeup bag!

TRUE B

by Sharo

Here are a few of my favorite things: Ere Perez Carrot Colour Pot in Happy is a beautiful crimson red shade that takes any daytime look into evening.

It’s easy to apply and very blendable: Dab a small amount over the apples of your cheeks and blend using fingertips or a foundation brush, adding more as necessary to achieve the desired look. It’s easy to apply to lips, too: Use a fingertip or lip brush and top with clear gloss for a gorgeous finish. A little goes a long way for light skin tones, so I suggest applying sparingly and layering as necessary.

Hynt DUET Perfecting Concealer really adds lift to brighten the undereye area — and instantly makes me look more awake! I like to pick up a small amount on my ring finger and then, starting at the inner corner, pat under my eyes and gently smooth with my fingertip or a concealer brush. I set it with a small amount of translucent powder, and it stays put for hours.

Emani Couture Brow Pomade goes on like a cream, dries with the appearance of a natural powder, has great staying power, and gives a polished look to my brows, which are sparse in places.

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ABOUT TH

Sharon McRae is a wife and mother of three teens as well as a certified he She has been adopting and applying principles of health and nutrition in h fulfill her passion of helping others take control of their health by making b

VEGWORLD Magazine

BEAUTY

on McRae

After brushing through my brows with a spoolie, I apply it with short, upward strokes using a small, stiff, angled brush, then brush through again for a natural finish. I feel so much more put together when I use this!

The Organic Skin Co. Meet the Press Pressed Eye Shadows are easy to apply and blend as well as long-wearing. I have the shades Bamboo, a gorgeous neutral brown that works all over the lid, and Nutmeg, a cooler brown tone that’s beautiful as an outer corner shade. Worth noting is their gorgeous packaging, too.

Another great product from this company is The Good Oil Honeysuckle and Turmeric Face Oil, which is chockfull of skin-nourishing ingredients like calendula, with antioxidant, antiseptic, and antibacterial properties; and, of course, turmeric, which is anti-inflammatory and helps heal skin irritations, including blemishes. Just 2-3 drops massaged into my skin makes me feel like I’ve just had a spa facial. I especially love using it at night as it has a very soothing, relaxing scent.

Au Naturale Anywhere Creme Multistick in Grapefruit, a gorgeous neutral golden pink, gives skin a fresh, natural, warm glow and would likely flatter most skin tones. It’s been compared to the cult favorite Nars Orgasm Blush, and its versatility is the likely reason. I apply it from the stick directly to my cheeks and blend using my fingers or a multi-purpose brush. I love using this as the finishing touch to make me look more polished, and it works on lips and eyes, too!

HE AUTHOR

ealth coach and PCRM Food for Life instructor, residing in Columbia, MD. her own life for more than three decades. She became a health coach to better lifestyle choices and adapting a whole-foods, plant-based vegan diet.

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CLEAR YOUR MIND As most of us know, beauty starts from within and works its way out. Treating yourself to a little TLC can help restore your sense of self, leaving you feeling calm, collected, and ready to take on the day. Here are a few TLC basics:

Restore Balance Chai Blend, a digestive stimulant, is detoxifying, reduces free radical damage, and protects heart health. It’s also a chai treat, since chai is not usually vegan (more often than not, it contains a milk derivative or honey).

Pukka Love is an herbal tea made with organic chamomile, elderflower, lavender, licorice, limeflower, and marigold. It’s naturally caffeine-free, ethically sourced, and contains 100% organically grown ingredients. Être Bien White Sage is used to cleanse, bless, and heal the person or the space being smudged. It’s also used for removing negative or unwanted energy and influences. Être Bien Rose Quartz Aromatherapy Essence is a blend of therapeutic essential oils. It has a floral aroma and can help transport you to a calm, loving, and comforting state of being.

Just GYV Candles are the perfect mood setter.

Candles tend to help the space feel relaxing and set the tone for the rest of your TLC. Just GYV contains corn, pumpkin, coconut, and other vegetable waxes. They also contain essential oils and fine perfume ingredients, leaving you inhaling wonderful scents with such names as Dalia, Vainilla, and Mango.

Kaia Naturals Hot Baths will surely have your entire house smelling amazing! They currently have Matcha, Sleep, and Turmeric hot baths.

Bath salts are said to have healing properties and to help detox your body.

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THE TRAVELING MAN Summer is a prime time for traveling, and we have our vegan men covered with some travel essentials. Wherever you go, you're bound to impress with your signature vegan style!

Rockwell Razors’ Beard and Body Soap is a multitasker that gets the job done.

Rockwell Razors’ Shave Cream gives a great lather and helps soothe dry skin and eliminate shaving irritation and cuts.

Native deodorant has five scents and another, seasonal, scent.

Olivina Men’s Deodorant comes in three scents.

Every Man Jack Face Scrub will help extract oils, dirt, and sweat from pores, leaving your skin feeling fresh.

Hello Products Toothpaste is charcoal-activated and will leave you with some pearly whites.

Mask Co. is a bathroom spray that has you covered as a man on the go.

Clean Reserve is an amazing fragrance that will make you feel confident and clean.

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DR. DEAN & ANNE ORNISH HEAL HEARTS WITH A

“CONSPIRACY OF LOVE”

by Cathy Katin-Grazzini

D

r. Dean Ornish is a medical trailblazer. While a 20-something med student, he rocked the medical establishment by demonstrating, for the first time, how simple, low-tech lifestyle changes could reverse heart disease. Many groundbreaking studies followed that continued to wake up and shake up the medical establishment. Throughout his remarkable career, Dr. Ornish has stood at the vanguard, prodding institutional change and shifting our understanding of why we get sick, how to recover, and what it means to be truly healthy. Disease reversal is the topic of his latest book, Undo It!: How Simple Lifestyle Changes Can Reverse Most Chronic Diseases, co-authored with his wife Anne, a gifted communicator, a technology whiz, and an advanced yoga and meditation teacher in her own right. As Dean explains the biological mechanisms underlying disease, Anne guides us through simple, practical steps to undo the damage to our body and mind. We recently sat down to chat.

You’ve co-authored the new book with Anne, your wife. Partnering personally and professionally is something not many couples do successfully. How did you meet, and how do you work together?

In 1999 I was one of the medical experts on WebMD when I met Anne, who was doing web design for their digital platform. We began working together and have been doing so ever since. Anne has developed the learning management system for everyone participating in our program, around the country. She’s absolutely brilliant. In the book we’re like the yin and the yang, the right and left brain. We complement each other, and she provides a very different perspective from mine. It’s the first time we collaborated on a book, and her contributions have been invaluable.

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Describe your program to reverse chronic diseases and how it came about.

I began this work in 1977, over 40 years ago, as a medical student when I was learning to do bypass surgery. We would cut people open to bypass their arteries, and the surgeon would tell them they were cured. But they’d go home, eat junk food, not manage stress, not exercise, and smoke cigarettes, and more often than not their bypasses would clog up and we’d have to cut them open again, even 2 or 3 times. Bypass surgery became a metaphor of this ineffective approach: We were merely bypassing the problem rather than addressing the underlying causes. That guiding principle — to treat the cause — is characteristic of all the work Anne and I have done together for all these years.

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Our bodies often have a remarkable capacity to heal, and much more quickly than we ever realized, when we begin treating the cause.

Most doctors give medications to lower blood pressure or blood sugar or cholesterol, and when the patient asks, “How long do I have to take this, Doc?”, the doctor will usually answer, “Forever.” I’ve been showing a cartoon for years now of doctors busily mopping up the floor as the sink overflows, as they ask, “How long do I have to keep mopping up the floor?” And the answer again is, “Forever.”

Why not simply turn off the faucet?

So many of the causes of the chronic diseases that we treat are due to the lifestyle choices people make. Over time, I directed a series of studies showing that

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many chronic diseases can be treated and often even reversed with comprehensive lifestyle changes, namely a whole-foods, plant-based diet naturally low in fat and sugar from vegetables, fruits, whole grains, and legumes in their natural form; moderate exercise like walking half an hour a day; various stress management techniques like meditation and yoga; and what we call psychosocial support, which is really love and intimacy. In essence: Eat well, move more, stress less, love more. The more diseases we study and the more underlying biological mechanisms we look at, the more reasons we have to explain why these simple changes are so powerful and why many people get better so quickly.

In the book you put forth a “unifying theory” for all chronic diseases. What does that mean?

One of my favorite quotes of Albert Einstein is, “If you can’t make it simple, you don’t understand it well enough.”

Like all doctors, I was trained to view heart disease as a fundamentally different disease than type 2 diabetes or hypertension

or prostate cancer or Alzheimer’s disease, and so on. In this book I present a radical new unifying theory: that they’re really the same disease, manifesting and masquerading in different forms, because they share the same underlying biological mechanisms, like chronic inflammation, oxidative stress, changes in the microbiome and gene expression, the length of telomeres, and so on. Each one of these biological mechanisms is directly influenced in turn by “Eat well, move more, stress less, love more.”

Despite all the new interest in personalized medicine, we found it’s really the same lifestyle program that can reverse all of these conditions. Patients often have more than one of these at the same time, for example. They might have high blood pressure AND cholesterol AND diabetes AND heart disease AND be overweight, because these are just different manifestations of the same underlying disorder.

Fifty years ago in Asia they had such low rates of chronic disease. And yet, as they began to eat like us and live like us, they also began to die like us, and are now at risk for all these chronic diseases. The unifying theory is a way of radically sim-

plifying why these simple changes are so powerful. Our unique contribution has been to use very expensive, high-tech, state-of-the-art measures to present these very simple, low cost, low-tech, and often ancient interventions.

Medicare is now paying for our program around the country, as are many health insurance companies. People come twice a week for 9 weeks for 4 hours at a time and receive an hour of supervised exercise, an hour of yoga and meditation, an hour nutritional lecture and group meal, and an hour of a support group.

After they finish their 9 weeks, they stay connected virtually with their support group by continuing to call in for an hour each week.

You write that we are hardwired to love and be loved, and that the program’s success rests on its being a “conspiracy of love.” Anne says it’s a “love-based program.” What’s love got to do with it?

I appreciate this question, because love is something we don’t always get a chance to talk about. A few years back Dr. Kim Williams, President of the American College

DR. DEAN AND ANNE ORNISH

of Cardiology (ACC) at the time, found his cholesterol was very high, and he didn’t want to go on medication. He came across our research and lowered his cholesterol by half without drugs, by eating a plant-based diet. He decided to organize a seminar at the annual scientific sessions of the ACC and invited me to speak. Over 1000 cardiologists attended. I talked about the power of love. It might have been the first time anyone had addressed a group of cardiologists there on that topic.

The reason I chose it was because study after study had shown that people who are lonely and depressed are 3-10 times more likely to get sick and die prematurely from virtually all causes.

They suffer from a lack of love and attention. The time that we spend with friends, family, and loved ones is not a luxury but essential to our health, well-being, and survival. Over the past 50 years there has been a radical shift in our cultural landscape with the breakdown of family and social networks. Once, people had jobs they stayed at for many years with the same co-workers. They lived in neighborhoods with multiple generations of

Prince Charles has long been interested in Dr. Ornish's work.

people with whom they grew up together and knew intimately.

They regularly socialized in clubs and attended church or synagogue. Today, many people don’t have any of these supports.

Intimacy is healing. Even the word “healing” comes from the root “to make whole.” “Yoga” is from the Sanskrit meaning to yoke, to unite, union.

One of the studies that I quote in the book showed that the more time you spend on Facebook the more depressed you are, because it’s not an authentic intimacy. People are putting their best selves out there. It looks like everyone has this perfect life but you. But when you grow up in a family with 2-3 generations, they really know you. They know your dark side, they know where you messed up, and they’re still there for you.

They still love you.

There’s something primal about our need to be authentically loved, warts and all. In the book I talk about James Cameron’s movie Avatar and how they say, “I see you,” borrowed from the African proverb, “I see ALL of you.” There’s a real hunger for that sense of authenticity, so lacking in our culture today.

Because I spend a lot of time with patients during our studies, sometimes I ask them, “Why do you eat too much or work too hard or smoke or drink too much, or use opioids or play too many video games? These behaviors seem so maladaptive.”

And they’ve told me, “You don’t get it, Dean. You don’t have a clue! These habits are very adaptive because they numb the pain.” One patient told me, “I have 20 friends in my pack of cigarettes who are always there for me when no one else is. What are you going to do, Dean, take away my 20 friends?”

Information is important, but it’s not usually sufficient to motivate sustainable lifestyle changes. If it were, nobody would smoke. It’s not like smokers don’t know it’s bad for them; it’s on every pack of cigarettes. We’re drowning in information on Google, but it usually isn’t enough to change our destructive behaviors because they help people cope with their pain, loneliness, and depression.

Love and attention work rather like a Trojan horse when it comes to reversing chronic diseases. In our support groups, we’re not just simply trying to help people clean up their diets. By recreating that lost sense of community and a safe environment, we’re asking people to let down their emotional defenses, to be authentic with each other, and to express how they really feel and what’s truly going on in their lives. They share their stories. Our goal is not so much to fix each other’s problems but, more importantly, by sharing and supporting each other in a nonjudgmental way, to alleviate the shame and isolation our problems carry with them. It’s one of the reasons we are achieving bigger changes in lifestyle, better clinical outcomes, higher adherence, and larger cost savings than have ever been reported.

We are creatures of community and that’s how we’ve survived as a species, by taking care of one another.

Dr. Ornish was instrumental in President Clinton's decision to adopt a vegan diet following heart bypass surgery in 2004.

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Your approach may be so transformative because it works on so many levels, physical, emotional, even spiritual. You say together they can lead us to a new awareness, more profound changes, and deeper healing. How does that work?

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ANNE ORNISH Anne Ornish is the Digital Director of Ornish Lifestyle Medicine and Vice President of Program Development at the non-profit Preventive Medicine Research Institute. She received a B.A. in Art History and Digital Art in 1997 with honors from the University of Colorado, Boulder.

She is the creator of Ornish Lifestyle Medicine’s digital platform — including https://www.ornish.com — and Empower, a turnkey learning management system that trains healthcare professionals throughout the country.

Empower also guides participants through foundational courses that support people to transform suffering into health and well-being. Empower provides best-in-class tools for sustainable behavior change and ongoing healthy living via enlivening educational and practice videos, workshops, and community support.

Her multimedia series of guided meditation practices are featured on a DVD inside Dr. Ornish’s book, The Spectrum, and at ht tps://w w w.o rn is h .co m.

She also produced the Ornish Program’s online channel at WebMD from 1998-2006.

Anne has over 25 years of advanced training in yoga and meditation. She is a certified Integrative Health & Spirituality practitioner through the California Pacific Medical Center in San Francisco and also received professional training in Mindfulness-Based Stress Reduction in Mind-Body Medicine with Dr. Jon Kabat-Zinn of the University of Massachusetts School of Medicine.

She was featured on the cover of Yoga Journal.

The question becomes not how long we live but how well we live...

One of the things that distresses me today is the tendency in our politics to identify some people as fundamentally different — The Other. Once you’ve identified somebody as different, it’s easy to dehumanize and demonize them. Then you can do bad things to them, build a wall, for example. Our approach is all about helping people transcend boundaries because, while on one level we’re separate, on another we’re part of something larger that connects us, whatever name you give it. Even to give it a name is to limit what is an ineffable experience. The goal of all spiritual traditions is to help people hold that double vision. The ancient swamis, rabbis, priests, and imams developed meditation and spiritual practices not to unclog our arteries, lower blood pressure, and reverse chronic diseases, but to give us really powerful tools for transformation. Those give us the direct experience of quieting down our mind and body to experience a greater sense of peace, joy, and well-being, and to realize that that’s our natural state.

have it.” We end up running after all these things we think will bring happiness — more money, more power, more recognition, thinking, “If I get this, then I’ll be happy, then I can love myself.” But running after this or that thing just sets us up for feeling worse, because the stress goes up as the stakes go up. If we don’t get it, whatever it is, we feel like a loser and unloved. If someone else gets it, then we’re REALLY depressed in some zero-sum competitive game. But even if we DO get it, it’s “GREAT, I got it!” but invariably followed by, “Now what?” (it’s never enough), or “So what?” (it doesn’t bring lasting meaning). We’re caught in this cycle of striving and disappointment. What I learned from Swami Satchidananda is that in perhaps the ultimate paradox, while we can spend a lifetime running after all these things that we think will make us feel happy, peaceful, healthy, and lovable, in the process we disturb what we already have. These spiritual practices don’t bring peace and joy; rather, they temporarily help us stop disturbing what’s already there. We realize that we already have what we need.

It’s very empowering. He loved to make puns, and when asked, “What are you, a Hindu?”, he would respond, “No, I’m an Undo.” Our new book’s title is homage to that.

When I was profoundly and suicidally depressed in college, I came very close to killing myself. What saved me was that I met an ecumenical spiritual teacher named Swami Satchidananda. There’s a saying that when the student is ready, the teacher will appear, and that was certainly true for me. My older sister had benefited from studying with him back then. In his honor my parents held a cocktail party in Dallas back in 1972, which was really weird at that time, as you can imagine.

In came this swami, right out of central casting with his long white beard and saffron robes. He sat down and told us that nothing can bring you everlasting happiness. I had already figured that out, which was why I was so depressed, but he was glowing.

You write that through the program people find new meaning in their lives. That’s remarkable. Please tell us more.

Another thing I learned from Swami Satchidananda was that suffering can be a doorway to transformation, though one would never wish a life-threatening condition on anyone. I often have patients tell me, “Having a heart attack was the best thing that ever happened to me.

That’s what it took to get my attention.”

And awareness is the first step in healing.

What was I missing here? He went on to say what really changed my life: “Nothing can bring you that — but you already

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We all are going to die someday; it’s just a question of when. The question

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DEAN ORNISH, M.D. becomes not how long we live but how well we live and does our life hold meaning. One of the questions my wife Anne always asks patients is, “Why do you want to make these lifestyle changes?” The answer is often, “Well, I want to live longer.” Then she asks, “Why do you want to live longer?”

And they often reply, “Gee, no one’s ever asked me that before.” If you had asked me when I was suicidally depressed, I would have said, “Are you kidding?! It’s all I can do to take a day at a time!” So many people are just trying to get through each day.

There’s a wonderful book that Viktor Frankl wrote 50 years ago called Man’s Search for Meaning. He found that in the most dire circumstances in Nazi concentration camps, those who survived were not the healthiest or strongest but the ones who found the greatest meaning in surviving: For example, “I must survive so that I can bear witness,” or “so that I can be reunited with my loved one.” When someone connects their life purpose with what they’re doing, they act not out of fear but out of something more powerful.

Yoga and meditation don’t bring us peace and well-being; they simply quiet down the mind and body so we can focus on what we might be doing to ourselves to disturb the natural state of peace and joy that we all possess within. If we can stay grounded in that and take the meditation even deeper, we can get to a transcendent experience where on one level we’re separate yet on another we’re part of something greater, as mentioned earlier. And in my limited understanding, that is where healing on its deepest levels occurs. When people undertake these lifestyle changes, they see how dynamic the body is, rediscover inner sources of peace and well-being, find new meaning in living, and they begin to feel so much better, so quickly, it reframes the reason for changing lifestyle from fear of dying to joy of living.

When you make changes to diet and lifestyle, the underlying biological mechanisms activated are so dynamic, not only do you begin to feel better in so many ways, they help you rediscover your inner source of peace. Such meaningful changes are sustainable, and they’re why we’re getting so many great health outcomes. We’re not just focusing on information. We’re not just changing behavior. We’re getting at the deeper issues that really define health and motivate us.

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Dean Ornish, M.D., is the Founder and President of the non-profit Preventive Medicine Research Institute and Clinical Professor of Medicine at the University of California, San Francisco, and also at the University of California, San Diego. Dr. Ornish was trained in internal medicine at the Baylor College of Medicine, Harvard Medical School, and the Massachusetts General Hospital. He earned a B.A. in Humanities summa cum laude from the University of Texas in Austin, where he gave the baccalaureate address.

For over 40 years he has directed clinical research demonstrating, for the first time, that comprehensive lifestyle changes may begin to reverse many chronic diseases, including even severe coronary heart disease, without drugs or surgery. Medicare created a new benefit category, “intensive cardiac rehabilitation,” to provide coverage for this program.

He directed the first randomized, controlled trial demonstrating that comprehensive lifestyle changes may slow, stop, or reverse the progression of early-stage prostate cancer. His research showed that comprehensive lifestyle changes affect gene expression, “turning on” disease-preventing genes and “turning off” genes that promote cancer and heart disease, as well as the first controlled study showing that these lifestyle changes may begin to reverse cellular aging by lengthening telomeres, the ends of our chromosomes which regulate aging (in collaboration with Dr. Elizabeth Blackburn, awarded the Nobel Prize in Physiology or Medicine).

His research and writings have been published in the leading peer-reviewed medical journals, including the Journal of the American Medical Association, Lancet, and New England Journal of Medicine. His work has been featured in all major media, including cover stories in Newsweek, Time, and U.S. News & World Report.

He has received numerous awards, including the 1994 Outstanding Young Alumnus Award from the University of Texas, Austin; the National Public Health Hero Award from the University of California, Berkeley; a U.S. Surgeon General Citation; the Beckmann Medal from the German Society for Prevention and Rehabilitation of Cardiovascular Diseases; a Presidential Citation from the American Psychological Association; the Stanley Wallach Award from the American College of Nutrition; the Plantrician Project Luminary Award; and the inaugural Lifetime Achievement Award from the American College of Lifestyle Medicine.

Dr. Ornish’s TED talks have been viewed by more than 5 million people. He has written a monthly column for TIME, Newsweek, and Reader’s Digest magazines, is a LinkedIn Influencer, was the medical editor for the Huffington Post (2009-2016), and co-chaired Google Health with Marissa Mayer (2007-2009).

He was appointed by President Clinton to the White House Commission on Complementary and Alternative Medicine Policy and by President Obama to the White House Advisory Group on Prevention, Health Promotion, and Integrative and Public Health.

The “Ornish Diet” has been rated “#1 for Heart Health” by U.S. News & World Report for eight years from 2011-2019. The author of 7 books, all national bestsellers, he was honored as “one of the 125 most extraordinary University of Texas alumni in the past 125 years”; by TIME magazine as a “TIME 100 Innovator”; by Life magazine as “one of the 50 most influential members of his generation”; and by Forbes magazine as “one of the world’s 7 most powerful teachers.”

DR. DEAN AND ANNE ORNISH

Most plant-based physicians are quite prescriptive regarding their dietary advice: Eat this; don’t eat that. Your approach is quite different.

Why is that?

intensive ones may reverse it because it shares so many of the same underlying biological mechanisms as other chronic diseases.

We’re conducting a randomized controlled trial with 100 men and women with early to moderate Alzheimer’s, randomly dividing them into two groups. We’re testing them across a variety of measures, including cognitive function testing, telomere length, the microbiome, gene expression, and proteomics, to evaluate the impact of our comprehensive lifestyle medicine program on the progression of the disease. The study will continue probably for another year or so. If there are any readers here in the San Francisco Bay Area who have Alzheimer’s or know someone who does, they can go to our study’s website for more information and to participate in the study. It’s all offered for free to study participants and their caregivers.

I’ve found that while people want to be healthy, they also want to be in control. As soon as you restrict someone by telling them, “Do this, don’t do that,” their impulse is to want to do the opposite — that goes all the way back to “Don’t eat the apple.” The language around behavioral change can have a fascist quality that I find counterproductive. Once you call foods good and bad, it’s a very small step to think I’m a bad person if I eat bad food. And if I’m bad, I might as well eat that quart of ice cream or cheeseburger. Instead, we want these changes to lifestyle to bring pleasure, freedom, and meaning — the things that make life juicy and fun. We inform people about the healthiest foods, but they choose how far and fast they change. They maintain control. If they eat unhealthfully one day, they just eat healthier the next. Our approach is not only more compassionate, it’s effective and sustainable.

I understand you are working on a new study regarding cognitive decline and Alzheimer’s disease. What can you tell us about the study?

I think we’re at a place with Alzheimer’s disease today that’s very much where we were with coronary heart disease 40 years ago. More moderate lifestyle changes may slow the progression of Alzheimer’s disease; we hope that more

My mom died of Alzheimer’s and it was awful to watch what happened to such a beautiful mind. I am similarly at risk, so this is personally very meaningful to me. There are currently no highly effective drugs to prevent or treat Alzheimer’s. If our study is successful, it may give new hope and new choices to millions of people.

Undo It! teaches us how to reverse our chronic diseases just by undertaking simple lifestyle changes. Every person struggling with a difficult diagnosis will benefit. But why wait until we get sick? Why “Undo” when right now we could just “Do!” and nip brewing disease processes right in the bud? Prevention is always so much easier and might spare us the suffering and stress happening now at increasingly younger ages. My advice? Read this book whatever your health status, then share it with a friend or family member. You’ll help save a life as you discover more joy, well-being, and meaning in your own.

ABOUT THE AUTHOR Cathy Katin-Grazzini is Food Editor and a contributing writer at VEGWORLD Magazine and owner of Cathy’s Kitchen Prescription​L ​ LC.​​ Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, she’s also a graduate of Rouxbe Cooking School’s Professional Plant-Based Program. She has a B.A. from the University of Chicago, attended graduate school at Harvard University, and received an M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, Connecticut.​She loves to run, hike, and adventure travel atop their trusty Ducati. See what Cathy’s up to at http://www.cathyskitchenprescription.com.

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THE QUEST FOR PEACE WITH DR. WILL TUTTLE

by Susan Willner Jones

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r. Will Tuttle is the author of the Amazon bestseller, The World Peace Diet. He and his wife, Madeleine, travel the world spreading the message of peace, beauty, and compassion for animals through Will’s lectures, meditation, and music and Madeleine’s art. Their message demonstrates how making different food choices better nourishes our bodies, minds, and souls and is a vital step in evolving human kindness to a higher level.

I had the pleasure of attending Dr. Tuttle’s talk recently, and his presentation gave me a glimpse into this concept and made me want to know more about his journey and quest for peace.

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I heard you worked at VEGWORLD Magazine the first year, with founder Steve Prussack. What was that like?

The story is that Steve and I created Vegan Palooza back in 2012, which was the largest vegan online summit. We had about 30,000 people sign up, and then we did it again in 2013. We interviewed famous vegans: doctors, activists, authors, athletes, chefs, and so on. It was Steve’s idea to take the interviews and create an online magazine called VEGWORLD Magazine. It was his magazine, but it came out of the work that he and I did together.

When did you decide to take a more active approach to sharing the vegan message, and what actions did you take?

I was active from the beginning. I wanted to get people to stop eating meat. Then I learned about dairy and eggs and was, like, oh gosh, I’d better stop eating them, too.

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I realized if you’re trying to raise consciousness with people about actions, you’d better make sure you’re doing what you’re saying yourself.

I felt I was most effective through education, writing, speaking, and with Madeleine showing the beauty of the animals. It’s wonderful how many people awaken to that.

WHEN WE IMPRISON ANIMALS FOR FOOD, WE ARE IMPRISONING OURSELVES. I CALL IT DEEP VEGANISM TO LOOK MORE THOROUGHLY AT THIS BIGGER PICTURE.

Can you tell me a little more about how you made the connection?

I was raised in a family that ate the typical meals with meat, dairy products, and eggs. I didn’t question it until after college, when I was able to see an alternative.

I traveled with my brother to a community in Tennessee called The Farm. There were about 900 people there. They called themselves vegetarians, because no one had heard of “vegan,” but there was no meat or eggs. These people, including about 200 children, were thriving. That was the lightbulb for my making the connection. I also made the connection to world hunger, so I never ate meat again.

If we’re not questioning eating animal foods, we’re acting against our values and harming ourselves as much or more. If people saw slaughterhouse workers — there’s a whole level of violence we are responsible for. Also, since I was immersed and living in meditation centers, I was making connections between our thinking, actions, and the cultural programing. To

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question that is difficult, because it means questioning our parents and deeply held beliefs about our society.

Did your brother go vegan?

I have two siblings, my younger brother Ed and my younger sister Laura. I would say, quite honestly, he’s probably 90 percent vegan.

My sister Laura is a vegan. Laura’s daughter is a vegan, and her kids are vegan, and my mother is also vegan, so that’s four generations. My mother is 90 now and not taking medication and is very healthy. Madeleine’s mother also went vegan, and she will be 98 years old! She went vegan in her 70s. It takes time; it probably took her 15 to 20 years.

Do you think there’s a common path or evolution after eliminating animal products?

Everyone’s unique, but I think when people understand the

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connection with the abuse of animals, it creates a yearning to share with others. You see a crime being committed publicly — the natural tendency is to try to help the victim. You don’t want to just stand there and not say anything. That’s our innate compassion shining forth. However, even though it’s liberating and healing, it’s also extremely challenging. For many people, it leads to depression, anxiety, and a sense of separation from society. They get disappointed when friends and family members don’t change. It’s often traumatic to watch undercover footage of what animals endure.

It’s usually only vegans who watch that. That’s why spiritual practice and community are important.

Veganism is the beginning of a new life. There’s more to the adventure, more growth and development that we have to do to share the message of compassion.

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THE QUEST FOR PEACE

I kept waiting to read a book about it. Madeleine said, “If you want to read that book, you’ll have to write it.” So I worked on getting the ideas down and put together a book proposal. It took another five years to write and publish it.

I’m glad I persevered, because it created a movement of people on a path to world peace and global healing through veganism. People are understanding at that deeper level, which is very empowering.

I know you offer personalized music and art portraits; can you tell me a little about that?

If we’re not questioning eating animal foods, we’re acting against our values and harming ourselves as much or more.

Besides wanting to share the message of compassion, what inspired or motivated you to write a book?

People go vegan for a variety of reasons, and that’s great, but you have to understand things more deeply than that. We have to look at the history, the anthropology, sociology, and psychology, as well as the spiritual dimension, and how, when we imprison animals for food, we are imprisoning ourselves. I call it deep veganism to look more thoroughly at this bigger picture.

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For 25 years we’ve been doing music and art portraits in our workshops on intuition development. My PhD at Berkeley was on developing intuition in adults.

The underlying idea is that we have the capacity to connect with insightful wisdom to guide us in our lives. I can connect with the energy and the essence of people through music. I put my attention on them, and their spirit begins to pull the music out of me. People say these recordings are helpful and inspiring.

Madeleine also tunes into the person or the couple’s essence and creates a watercolor painting that comes to her. People frame them, and it reminds them of their purpose on Earth and the beauty and magnificence of their own nature.

In very powerful ways, we can awaken a deeper wisdom in each other, and it connects us to our compassion as well.

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What is your biggest lesson from writing or promoting your book?

The importance of perseverance.

Just never give up, no matter what happens, no matter how difficult.

You knock on 99 doors and they’re all locked, and you just keep knocking [until one opens]. By doing a little bit every day, progress is made.

We live in a beautiful world, and so many people really do care. Go to China or India, Africa, Europe, South America, anywhere, and you’ll find beautiful people doing the best they can to transform our world in positive and creative ways.

That’s a big lesson, also.

An Amazon reviewer wrote, “Very well written and a lot of good points made. At the same time, I think that this is a book before its time, because its plan for the future is premature and unrealistic these days.” As the mother of three, I can’t argue that we don’t live in a fast-paced society.

In your book, you discuss the importance of slowing down and its connection to the food on our plates. Can you explain?

That’s basically the idea: Slow down and stop for a minute. If we question the momentum and the direction of our lives, we can see we’re destroying ecosystems and our cultural health. We can’t change the entire culture, but we can change ourselves. We can share our ideas with other people in a kind and respectful way.

No one knows what the future is going to bring. If we give up before we try, we don’t know the possibility of transformation available to us. If we can reach a certain critical mass, maybe it’s 10 or 15% of the population going vegan, everybody else will start to go along with that.

Veganism is booming, and things are changing quickly. Even though only 2 or 3% of people are vegan, already the other 97% is very aware. Change is happening, especially with young people. We should stay positive and keep it in their zone.

You’ve been a vegan for 39 years, and I’ve been vegan for 2.5 years.

The first thing I did was excitedly

tell all my family and friends. I’m afraid I turned a few people off.

Do you have any advice or a short statement to encourage them?

Yes, and here’s what I tell them: “I’m deeply grateful that I discovered that the only reason I’d eaten animal foods for all those years was because I was just following orders. Then I realized those orders were not in my best interest or anyone’s best interest. I realized it wasn’t a good idea, and I’m not doing it anymore, and it’s great.” That’s the essence of it. It’s non-threatening because I’m just speaking my truth, not trying to change anybody, and I’m saying how great it is. You’re opening the door of a prison for them and giving them a way to escape the violence. It’s helpful to share that idea and do it in a loving way.

What is your best memory regarding the process of using your book as outreach?

I often hear how the “Domination of the Feminine” chapter resonates with people and has inspired many

Dr. Tuttle's The World Peace Diet has been translated and published worldwide in 16 languages.

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vegetarians to go vegan. Also, a man from Oklahoma wrote, “Well, I went to one of your lectures and my wife bought your book and read it out loud to me and now, we’ve both gone vegan.” He was a professional hunter that wrote articles for hunting magazines. I don’t collect these stories; it’s just beautiful when they happen.

If we go deeper in our journey of veganism, will our intuition grow?

Exactly. The more we see animals as beings, the more intuitive we get, and it builds. It’s an empowering journey that awakens our spirit and gives a message to the world.

How do you stay grounded, being on the road?

I’m inspired by meeting other vegans and seeing all the creative approaches to sharing the vegan message through art, music, books, films, t shirts, cooking demos, festivals, meetups, outreach through religious groups, and so on. I have a daily practice of tai chi, yoga, and exercise plus meditation and connection with nature. I always take time to nourish my relationship with Madeleine through playing music or taking walks together.

Dr. Tuttle, Thank you for sharing your story and insights. You inspire others to not only live more com-

passionately but to see, and work toward, the divine possibilities when we embrace kindness.

If you want to facilitate your growth or feel called to share this message of peace through what’s on people’s plates, go to http:// www.worldpeacediet.com and learn more about Will Tuttle and his extensive background. Then, click on the “Educate others” prompt. Will has constructed the online World Peace Diet Facilitator Training Program as well as a Mastery program, which have inspired vegan filmmakers, sanctuary owners, VegFest organizers, and many others to take the message a little further and a little deeper to grow this benevolent evolution.

ABOUT THE AUTHOR Susan Willner Jones has two kids in college and one in high school. She went plant-based after years of parenting a vegan daughter who dared her to watch Cowspiracy, Forks over Knives, and Earthlings over a weekend. It completely transformed her life. Susan believes the key to health and happiness relies on ditching ineffective belief systems, starting with food. She holds a certificate from eCornell in Plant-Based Nutrition, is a life coach who specializes in Grief Recovery, and enjoys volunteering at the American Vegan Society. She can be reached on Facebook at Susan Willner Jones-Grief Recovery.

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FAMILY MEDITATION FINDING THE COMPASSION WITHIN

by Shoshana Chaim

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’ve never been so in tune with my body than when I was pregnant. I remember being so mindful of how I felt, what I ate, and with whom I chose to surround myself. I did everything I could that first time around to stay calm and happy. Can you relate?

Fast forward about three years and another kid later — and that all changed. The stress of life took over and, between swim lessons and gymnastics, spilled soy milk, work, and poopy diapers, I had just about the furthest possible disconnect between my mind and my body. Sometimes I didn’t feel the anxiety come on; it just arrived...like the letter that tells you you’ve been selected for jury duty.

You don’t see it coming, and there’s no way out.

BUILDING A GROUNDWORK FOR LIVING I got into meditation and yoga for children, and the more I did, the more I began to experiment with my own family. Before I knew it, family yogic practices started to seep into our podcasts, blogs, and coaching. Just a few short years before that, it was not my thing, but I was able to come to appreciate it. Now, I’ve taught hundreds of children the art of breathing and relaxing through yoga poses and play.

Over the years, I saw first-hand that the more time families spent actually being together in a calm state, practicing breathing, visualization, and movement, the more they were influenced to act that way in times of...well, chaos!

Little did I know that these principles, and the compassion that grew from them, would be integral parts of my plant-based journey.

FAMILY MEDITATION

You see, if there was one thing I learned as a kindergarten teacher for so many years, it was that when a child (or parent, for that matter) was all riled up, that was not the time to teach the skill of calm breathing, rationalization, or how to use their words. Those things needed to be practiced. Little did I know that these principles, and the compassion that grew from them, would be integral parts of my plant-based journey.

I started becoming plant-based for health reasons, to support my husband as he shrank his tumor and cleared his heart disease, and I eventually fell in love with the idea of compassion for all. But what I always come back to is this: I have no right exerting extra energy to show my compassion to others if I haven’t exercised being compassionate to those I love the most: my family.

BRINGING IT ALL TOGETHER So — how can you combine mind, body, and compassion for others into your household? I thought you’d never ask: Relax together: Find a peaceful place with no distractions. You can play music, ring a bell lightly, or even hold hands. Use your breath for the family to follow suit. Depending on the age of the children, you can pretend to smell flowers and blow out candles, tell a story for a guided visualization, or even hum together. Making this practice a routine

will allow you to call upon these actions in times of trouble.

Move together: Yoga is a gateway for the family to bond. This will not only help strengthen relationships but the body, too! Play “Follow the leader” with yoga poses, act out your favorite characters, or use yoga poses to depict the pages of a storybook. Whatever you do, remember that in yoga there’s no right or wrong, and in kids’ yoga, it’s all about fun.

Breathe together: For the ultimate bonding experience, tiptoe into your sleeping child’s room and simply sit in a relaxed position, listening to their breathing. Take a few minutes to connect your breath with theirs, following their lead. Think happy thoughts, practice gratitude, or make a mental list of their strengths. Come back to that feeling you once had when they were growing in your or your partner’s belly.

Remember, health doesn’t come solely from the foods you choose to put in your body. It also comes from your thoughts, your relationships, your level of stress, and your hobbies. Teach your children how to connect their minds and bodies now. There’s no reason they should have to wait as long as we did for this magnificent skill.

In the spirit of mind and body, take a few moments to reflect on how you can start these practices in your own family...because compassion is found within.

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

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by Emily Folk

HOW VEGANISM LEADS TO A PURPOSEFUL LIFE At first, veganism might seem like a dietary choice, nothing more than that. But, as you begin to follow a plant-based lifestyle, it typically becomes much more than that: A more mindful way of eating leads to a gentler way of life. Those of you considering a vegan diet or following one now might be inspired to know about ways that veganism could lead you to live a more purposeful life. Here are just four examples:

VEGANISM COULD INSPIRE A NEW CAREER Many vegans come to realize that their career paths don’t align with their newfound point of view. That’s not to say that every job is cruel to animals, but some industries and occupations do have an effect on the environment — and helping to reverse climate change by eating responsibly is one big reason why people become vegan.

So, veganism could put you on to a new purpose in life. Everyone’s career focus will be different, of course, but some potential earth- and animal-friendly paths include conservationism, vegan cooking, nutrition, medicine, and even animal-rights activism.

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HOW VEGANISM LEADS TO A PURPOSEFUL LIFE

VEGANISM HELPS OTHERS, WORLDWIDE

VEGANISM CAN LEAD TO MORE ACTIVISM

We’ve already touched on the environmental impacts that veganism has. In general, a plantbased diet requires only a third of the land and resources that an omnivorous diet does. Many vegans take great pleasure in the fact that their dietary choices help others by putting less strain on the world’s food supply. Although our individual dietary changes most likely won’t be visible on the home front, cumulatively, in undernourished corners of the world, they could mean a lot. Rather than devoting land and resources to livestock and meat production, the one in nine who are chronically hungry could have better access to fresh produce, nuts, seeds, and more, the staples of a healthy vegan diet.

Veganism has been shown to make followers feel good. This grows out of both the physical effects of exclusively eating vitamin- and mineral-rich foods and the mental impact of knowing that no living thing was harmed in producing that food. For many, though, veganism is a gateway drug of sorts — given all the feelgood vibes that come with taking up one good cause, some vegans find motivation for further activism.

VEGANISM MOTIVATES VOLUNTEERISM As you become more and more passionate about your earth-friendly lifestyle, you might find yourself interested in sharing your beliefs with others. Not everyone will be willing to get on board with a vegan meal plan, but you might be able to help in other vegan-related ways. For instance, you could volunteer with an animal-centric organization: Whether it’s a farm sanctuary or a no-kill shelter, treating animals with kindness is part of the vegan way. Hunger-fighting charities also work well with the vegan belief system, since, as we’ve said, veganism can boost people’s access to healthy food. Pressed for time? You could try working with a vegan charity.

For some of us, this might be animal-rights related — perhaps you’ll fight to free circus animals or those used for scientific testing purposes. Or, you could campaign for a particular political candidate who will work to improve the environment in ways that align with your vision. Of course, not all your passions will stem from your dietary choices. You could parlay your newfound joy in activism into a wealth of other areas, including women’s rights, education, gun laws, and more. As always, the choice is yours.

EAT WELL, FEEL GOOD Who knew that the food on your plate could change who you are as a person? Many vegans have found that their lifestyle did just that. They’ve gotten involved in activism and volunteering and felt good knowing they’ve helped others, and animals and the planet, along the way. Now, it’s your turn — whether you’re a fledgling vegan or one who maybe needed a little reminding, this lifestyle can genuinely provide a purposeful life as well as a healthy one.

And it all starts with you.

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

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PLANT-BASED HEALTH & FITNESS FOR BUSY PROFESSIONALS HOW A LAWYER, MOM, AND FITNESS PRO MAKES VEGAN LIVING WORK EVERY DAY!

by Natalie Norman

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’m a lawyer. A mediator, arbitrator, negotiation teacher, and public speaker. I understand work stress. I understand high-conflict environments. I understand pressure, and deadlines, and the rigid schedules our careers often create for us. In this VegWorld issue, I wanted to write about the challenges we each face in balancing all the responsibilities of our busy lives while staying healthy, plant-powered, and strong. I’m going to share as much as I can to give you a sneak peek into how I do it, not just for guidance but hopefully for inspiration. Because if I can do this, you absolutely can. We don’t need to be perfect, we just have to stick together in mutual support and keep pressing forward. I write for VegWorld to share my life and help others as much as possible. So, let’s dive into more details!

I’m a decades-long vegan and now fully raw vegan for about 11 wonderful, transformative years. I’m about to lace up my running shoes and drive to the nearest hilly park where I trail run almost every day of the week. This morning when I got up, I hopped out of bed, went downstairs, and did my morning ritual of 800-900 sit-ups before starting work. That probably sounds like a lot of sit-ups, but really, it’s just a simple circuit of ab exercises I’ve expanded over time.

The sit-ups all started when I heard one of my fitness idols, Arnold Schwarzenegger, talk about keeping a flat stomach and strong core. In this thick accent he said, “You have to do at least 200 crunches every day!” So I started with 200 and built up the routine from there. I now do 100200 of one particular style at a time, and finish off the routine with two 60-second V-Sits, held tight! No matter what, no matter how much I’m shaking, no matter how tired I am.

notice that others treat you with greater respect, as well. It all starts within you, within your strong healthy core.

I combine working from home with on-site services and working in my office, where I serve as the executive director. I’m responsible for staff and volunteers and for serving our precious community. I’ve devoted my life to creating and cultivating peace through effective dispute resolution, and peace and health must begin within me, every day.

When you’re eating vegan junk food, you are creating a war within yourself, and over time you will be less effective at helping this world that needs your uniquely beautiful skills and gifts.

YOU CAN BE ANY KIND OF PERSON, AND PLANTBASED LIVING NEEDS TO WORK FOR ALL OUR BEAUTIFULLY DIVERSE LIVES.

When I give myself that time every morning, I physically strengthen my core, and mentally strengthen my core, too. I send a clear message to the world that my core is powerful, that I matter, that I’m a priority, that my health is important, and that I can handle any challenge that comes my way.

I’ve tried explaining this to my fellow lawyers, too. You want to negotiate with power and confidence? Do 900 sit-ups every day. Invest in who you are. KNOW who you are. Be unshakable. It’s not just the sit-ups, or the running, or the smoothies, or taking the time to buy the groceries you know you need to succeed, or the weightlifting; it’s about the love, care, and RESPECT you INSIST on giving yourself.

Even when I have to be in court, or at the airport, or at my son’s school early, I make a way to get those sit-ups done. Try this routine. Put yourself first every single day, no exceptions. When you do this, over time, you will likely

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I’m a mom of two, and on my days off you will often find me commuting 1-2 hours away to volunteer my services pro bono. I also sometimes volunteer locally in our vulnerable homeless communities. If you think you have it hard, or don’t have time to make that green smoothie in the morning, try living out of your car or on the streets. We are all living in relative abundance, underscoring my initial sentiment above that if I can put my health first and make time to eat well and exercise, then all of us can.

In my additional “spare time” (what is that?), I’ve obtained multiple nutrition certifications in advanced raw food nutrition, plant-based nutrition, and sports nutrition, and I recently became a Certified Spinning® Instructor. Health matters! Without it, the rest of our lives will fall apart; it’s only a matter of time. Your health must come first. Ask me how I learned this: The hard way.

I once weighed twice what I weigh now. You read that right. Elastic waistband pants were my uniform after giving birth. After having my second child I could no longer recognize myself. I was incredibly depressed. My vegan diet at the time was failing me and I was spiraling with work stress, unable to cope with it all. I look back on that

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PLANT-BASED HEALTH AND FITNESS FOR BUSY PROFESSIONALS

version of me with compassion, but mostly I’m very motivated to share my story and tips for success with others so that we can all thrive as plant-powered professionals. I can’t change my past, but I might be able to help change your future. Learn from me; I give you all of me in the hopes that it makes a difference.

or heading out to pound those beautiful hilly trails in

It’s not only doable. It’s downright simple, fun, and delicious to eat healthy every day! It’s also possible to make time to exercise even if you think you don’t have time for the gym. (You don’t need a gym. I’ll share more on that in future issues.) But we have to share our personal, honest, real-life stories and show each other how it’s done. Our mess becomes our empowering message, and our stress transforms into strategies that work very well.

that’s the healthiest, most joyful, energizing, and com-

After I do my morning sit-ups, I make a quick smoothie and take my vitamins. Some folks are very against vitamins, and I’m not here to debate that. You have to figure out what works for you, and in this complex world we can’t always rely on the quality of our food or the overall health of our manmade environments. So I take them as an insurance policy.

some lemon juice, hemp seed, or a little cracked black

Then I put about 200 grams of any kind of leafy greens into my blender (kale, chard, spinach), around 200-400 grams of celery, around 100-200 grams of fruit depending on my activity or hunger level, 1-2 scoops of vegan protein powder, and plenty of water. Your mileage might vary, and you might not need or desire protein powder. Or you might want a lot more fresh yummy sweet fruit!

nature, I feel strong, able to withstand the challenges life throws my way. Is life perfect? No. I don’t believe it’s supposed to be. I believe we are here to love bigger, to use our creativity to solve problems better, to love each other and OURSELVES unconditionally, and live in a way passionate possible.

Every night when I come home, I typically go for my trail run and at some point I plunk myself down on the sofa, put on Judge Judy or The People’s Court (laugh, it’s OK) and enjoy a huge, colorful, beautiful salad filled with tender leafy greens, chopped veggies, tomatoes, and usually pepper. There are endless variations to salads. In fact, what’s the word “salad,” anyway? Just a massive bowl filled with delicious plants, in endless combinations!

That’s a snapshot of my life, and maybe an inspiring rough blueprint? You’ve got to do veganism in your own special way over time. I’m just here to keep on connecting with you and sharing my normal everyday crazy-hectic vegan life.

I was a struggling and failing, obese, miserable vegan at one time, which made me question whether living plantbased was truly possible for the duration of one’s life. I had no support back then, so I want to be that supportive

Figure out what’s working for you, and be open to recalibrating your approach over the years. You don’t have to be a raw vegan, though I encourage the plant-based community to incorporate plenty of fresh raw plants, especially leafy greens, herbs, fruit, and omega-3-rich wholefood fats like hemp seeds.

person FOR YOU! I want you to know that you don’t have

When I’m racing around in court, or doing five loads of laundry in a row (don’t you love days like those?),

I tip my green smoothie to you. To our collective great

to quit your job and meditate under a waterfall 24/7 to be a vegan. You don’t have to eat a complicated diet, either.

You can be ANY kind of person, and plant-based living needs to work for all our beautifully diverse lives.

health, in unity and support, always.

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

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M E N D

Meditate Exercise Nourishment Detoxification

THE MIRACULOUS M-E-N-D PROGRAM THE BODY-MIND SECRET TO MENDING YOUR WAYS — AND CHANGING YOUR LIFE

by Victoria Moran

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s a kid, I was never fully comfortable with physicality. I loved fairy tales and fantasy early on, literature and philosophy later. Always overweight, I was chosen last for sports and opted out of gym and recess whenever I could. Food was at times a comforting crutch, at others an archenemy out to sabotage my good intentions.

At 17, I discovered yoga. I was intrigued that there was a kind of exercise that would let me bring my soul along. I

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would learn that yoga weighed in on just about everything: diet, vegetarian; lifestyle, simple; choices, pure.

I’m sure it was that yoga training so long ago that led to my much more recent formulation of the M-EN-D program, an easy acronym for vibrant health: • M for Meditate • E for Exercise • N for Nourishment • D for Detox

The Mind & Body Issue

With each of these engaged daily, you markedly increase your chances for living well — in body, mind, and spirit.

MEDITATE This is quiet time, at least 10 minutes, preferably in the morning. You can choose a mantra — “Om,” “Om shanti,” “Peace, be still,” or “All is well” — or you can simply watch your breath entering and leaving your nostrils. You might practice “contem-

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plative prayer,” a Christian tradition of focusing on the meaning of a prayer or line of Scripture. The process of meditation can be religious or secular; your body benefits either way.

Results of meditation include sounder sleep, greater calmness, lower blood pressure, and a host of other boons.

In one study, people who engaged in Transcendental Meditation (a mantra technique calling for two 20-minute sessions daily) for five years or more were a whopping 12 years younger physiologically than non-meditators.

If you’re unsure how to proceed, the Gaiam website offers a helpful free tutorial. Another great help is the no-cost app, Insight Timer. It’s both a timer for your practice and a place to find guided meditations, if you’d like to start with those. It’s also its own social media platform, with special-interest friendship groups such as “Veggie Meditators.”

EXERCISE We’ve heard it before: Do cardio 4-6 times a week for 30-45 minutes; weight training 2-3 times a week (a couple of sessions with a trainer can be worth their weight in muscle, and bone, too); stretching after every cardio and weight workout, and maybe upping the game with 10,000 steps a day and rising every half hour during the workday (sitting without breaks is a known risk factor for heart failure).

I know this, but exercise doesn’t come naturally to me. Even playful activities (sports, hiking) don’t seem like play to me. I say that I have Activity Resistance Disorder, ARD for short. I coined the term, but I’m not the only person I know who has the condition. People with ARD like to sit, talk, listen, watch, read, write, ponder. We can be fascinating. Unfortunately, our bodies

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need the same cardio, weight training, stretching, and standing that every other body does; we just require more motivation to manage this.

The get-up-and-do-this books that can pull me out of acute ARD are:

Or get your film fix (and workout push) from Running for Good, about UK ultra-runner Fiona Oakes, who races to support her animal sanctuary and, by the way, endured a childhood illness that resulted in a missing kneecap.

• Younger Next Year for Women,

by Chris Crowley and Henry Lodge, MD (not plant-based, but incredibly insightful on the anthropology of exercise)

The Acronym within the Acronym: ME! Take care of ME in the morning with meditation and exercise; the rest of the day will take care of itself.

• Vegan Fitness for Mortals, by Ellen Jaffe Jones, a world-class master’s level sprinter, with the how-to workout for every sport

NOURISH YOURSELF

• Finding Ultra, by Rich Roll, the story of how a couch potato who was having trouble getting up a flight of stairs became an ultra-marathoner

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Eat the best food available: the healthiest (based on what you know and believe today), the best-tasting, and the most attractive. Whenever you can, dine in a way that nurtures you: sitting down, cloth napkins, dishes that would break if you dropped them. The goal is a whole-foods,

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THE MIRACULOUS M-E-N-D PROGRAM

The Acronym within the Acronym: ME! Take care of ME in the morning with meditation and exercise; the rest of the day will take care of itself.

plant-based diet — meaning that animal foods and highly processed foods (sugars, salty snacks, fried foods) are off the menu.

I add to this color and freshness. For years, I was beige-and-brown-food vegan. All those lentil burgers and brown rice dishes were light years better than what I’d eaten before, but I didn’t start to feel amazing until most of my food was green and the rest of it consisted of bold accent colors: purple, red, orange, yellow. I feel best when at least half of the food I con-

sume is raw: fruits, smoothies, salads, raw soup, fruit-and-nut desserts.

Books I love: • How Not to Die, Michael Greger, MD (and his fabulous website, http://www.nutritionfacts.org) • Proteinaholic, Garth Davis, MD • Crazy Sexy Diet, Kris Carr

DETOXIFY Buzzword though it be, this is just clean living. Detoxing isn’t some

exotic discipline that calls for fasting or juicing, although these certainly play a role in health maintenance for many people. The basic idea is to support your body’s systems of detoxification (skin, kidneys, colon, lymphatic system) with plenty of fluids, a high-fiber diet, exercise, massage (self-massage counts), and a decrease in the toxic load coming in from the outside.

Use non-toxic cleaning products and natural cosmetics (the Environmental Working Group is the go-to for finding out which brands pass muster). Spend time outdoors. Eat a high water-content diet — those fresh vegetables and fruits again, organic to the degree you’re able — and totally ditch animal-sourced foods, the most contaminated of all. Do dry skin brushing.

Spend twenty minutes in the sauna at the Y. You’ll notice the difference.

And you’ll like it.

ABOUT THE AUTHOR Victoria Moran is the author of 13 books, including Main Street Vegan: Everything You Need to Know to Eat Healthfully and Live Compassionately in the Real World and The Good Karma Diet: Eat Gently, Feel Amazing, Age in Slow Motion. Featured twice on Oprah and voted “PETA’s Sexiest Vegan over 50” in 2016, Moran hosts the Main Street Vegan podcast and is Director of Main Street Vegan Academy, the exciting, week-long intensive experience in NYC, training and certifying vegan lifestyle coaches, educators, and entrepreneurs. She is also lead producer of A Prayer for Compassion, Thomas Jackson’s new documentary introducing vegan living to people of faith.

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LIFESTYLE

LOSING THE “LIKE” BUTTON OBSESSION THE VEGAN WAY

by Christy Aguillard

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have two teenage girls, 16 and 12, and they are Click YOUR “Like” obsessed with social media. They work hard to Button Instead take pictures with the perfect light, with just the right angle, and with a good filter. Then, when I’m an advocate for a whole-foods, plant-based lifestyle for many reathey finally post these pictures, they feel validated sons, including weight loss, clear by how many “likes” they get. I have to admit that, as skin, better overall health, and more a parent, I often get frustrated by this behavior and energy. But my favorite benefit of eating this way is that my mind is so tell them they are beautiful no matter who clicks that much clearer and healthier. button to “like” them.

This way of thinking leads us directly into a trap. I’ve found myself sucked into this negative way of thinking, this sinkhole of a trap, more times than I want to admit. But if I’m honest, I’d tell my girls this is a constant battle for many of us. But I believe it CAN be overcome.

After transitioning to this way of eating, I noticed I was able to see how the obsession of “likes” on social media had me in a comparison trap that was consuming my mind. Actually, I realized I didn’t really “like” myself before and needed the validation from others to try and talk me into liking myself.

Sounds strange, I know, but after I changed my diet, I began to see myself differently. I could physically see my body healing outside and feel it on the inside. My clothes fit better, and I wanted to hang out with my friends, and I don’t mean online. I was feeling all-around more confident in who I was and less concerned about comparing myself to others. Sure, I still find myself scrolling and falling back into the comparison trap, but then I pause and let my new, healthy mind steer my thoughts to gratitude.

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But it wasn’t until a few weeks ago, when I was giving one of my mom lectures to my girls, that I realized I’m just as guilty as they are. In fact, I remembered how, growing up, my friends and I passed notes to each other during class, trying not to get caught by the teacher. The note often read, “Do you like me? Circle yes or no.” Thinking back on this now, I realize the desire to be “liked” hasn’t changed. We all want to be known, loved, and yes, “liked.”

When the Facebook “Like” button appeared on our newsfeed about 10 years ago, things changed overnight. Suddenly you were given the ability to publicly like pictures, comments, and posts with the click of one little button. Now, all social media platforms have some type of Like button and, unfortunately, we’re all consumed with how many likes we have (or don’t have). Even writing these words makes this phenomenon seem so silly, but we have actually allowed this little button and how many “likes” we gain to determine our self-worth. I feel pretty confident that most of you reading this now have been guilty of scrolling Instagram or Facebook and seeing the lives of friends, neighbors, and even people we don’t even know and immediately beginning to compare yourselves to their seemingly “perfect” lives — not to mention how many likes they’re getting.

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LOSING THE “LIKE” BUTTON OBSESSION

If you find your mind consumed with what others think about you, quit searching for comments or validation from them. Take back your life and view yourself differently. Need a boost? Try these tips: • Eat your fruits and vegetables. The better you eat, the better you’ll feel. I promise! Try it! What do you have to lose?

• Show gratitude to others. This is a proven way to get your mind focused on others instead of yourself. Do something small for someone else.

• Write down five positive things about yourself. Keeping your mind focused on the things you “like” about yourself will help you view yourself as likable.

Remember: Self-approval begins with appreciation of where you are now and where you’ve come from. So go ahead and click YOUR “Like” button.

Your mind and body will thank you!

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 in 2001 with a Master of Arts in Christian Education. 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, LA. 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 (16) 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.

She is a licensed Food for Life instructor with Physicians Committee for Responsible Medicine.

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SPRING INTO ACTION WITH A NEW FITNESS PLAN

by Ellen Jaffe Jones

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f you happen to live in a place that dumped lots of snow this winter, or even if you don’t, your winter cabin fever may have you ready to run to the great outdoors to release your inner hibernating bear. If you’ve listened to the majority of climate change scientists who believe that human-caused climate change has melted our polar ice at record speed, sending that evaporating water to fall as rain or snow elsewhere, your winter doldrums may be even more depressing.

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LIFESTYLE

As we become vegan and connect all the dots, it’s challenging to stay upbeat in a world that doesn’t seem to understand how meat-hungry humans’ demand for cow-producing methane melts our planet, for starters.

One of the best ways to try to stay positive and kick those endorphins into high gear is through exercise. Much is being written about how runners are increasingly becoming or are vegan, in part because they spend so much time outdoors observing nature and what animals need from us. One study says our brains kick out more endorphins running outside versus inside on a treadmill. Our bodies were designed to be in motion and, when possible, in the great outdoors. And countless studies say we are deficient in vitamin D — best when our bodies make it from exposure to the sun.

THE VEGAN EDGE IN EXERCISE Athletic teams are increasingly discovering the vegan edge, mainly because a vegan diet is very alkaline,

FINISHING WITHOUT INJURY IS ALWAYS THE GOAL, EASILY DONE

BY LISTENING TO YOUR BODY. VEGWORLD Magazine

low inflammatory, and energy providing. (I often joke that I win my age group because I show up.) Seriously, vegans generally don’t get arthritis or severe delayed-onset muscle soreness…those achy muscles you get 48-72 hours after an intense workout.

Despite these benefits, in an increasingly polarized world, there is pushback against veganism in some mainstream athletic communities.

Probably because I was a third daughter and rebel at heart, my running progressed more from rebellion than because of love of the sport. I’ve endured vicious attacks from a few local runners who, after I tried to share logical cardiac research about why Time Magazine’s “Butter is Better” cover was irresponsible and bogus, continue to this day to argue their case and say ugly things like, “All vegans are crazy,” etc. on social media. That’s why every time I place in my age group at a 5K or longer race, I make sure I always say it was done “just on plants.” I also add my goal and hashtag: #runningismyactivism.

KEEPING THE VEGAN MESSAGE VISIBLE There’s much we can do to stay fit and engage the non-vegan public at the same time. Nowhere else do you get to stand up on the award podium or just walk around wearing a bright vegan message shirt and have hundreds, maybe thousands of other athletes, friends, and families taking photos that will undoubtedly show that vegan-message shirt in their posts.

And it’s important now more than ever to find your vegan motivation and start

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SPRING INTO ACTION WITH A NEW FITNESS PLAN

exercising for the animals, the planet, and/or your health. Why? Because, for example, The National Dairy Council has a well-publicized program of marketing chocolate milk as the ideal recovery drink to children as well as adults. Chocolate milk cartons are sometimes placed in the hands of every race finisher. The same goes for bacon at “bacon races.”

This is why we have to stand up! Find a sport you’re passionate about, get into it, and carry the vegan message with you.

SO MANY WAYS TO GET MOVING — AND GET BETTER AS YOU GO If you’re already working out, perhaps finding a running, walking, or swimming club may connect you to others with similar abilities and interests. Or you could start your own. Don’t want to do the group thing? Going it on your own is perfectly acceptable.

Just get going!

Hal Higdon series, which not only range from small races to large but also provide advanced and beginner levels. You pick a date for a race, and the app designs a program back-timing from the race day to the present time.

Finishing without injury is always the goal, easily done by listening to your body.

Hire a trainer or a coach if the many free online apps don’t grab you. The good/bad news is there are so many resources online that it’s possible to feel overwhelmed by all the possibilities. Don’t be afraid to ask for help locally or online. As back-of-the-packer author John Bingham says on my fridge magnet, “The miracle isn’t that I finished…it’s that I had the courage to start.”

If you’re walking and want to start running, increasing your run-to-walk ratio every week is a great way to start. As you walk, include 10- to 15-second running bursts to get started. Then gradually increase your run-to-walk ratio, remembering that “gradually” is the key to avoiding injury. The same goes for biking and swimming.

In my book, Vegan Fitness for Mortals, I identify lots of ways to determine if you are a beginner, intermediate, or advanced athlete in your sport. Many people will ask, “Can I do a marathon in six months?”

The answer is dependent upon many things, but mainly you can do it if you’ve done a couple of half marathons and many more 5K races before. Conditioning is as much about your lungs and cardiac fitness as it is about muscles everywhere else. There are yoga apps if you don’t want to go a gym, or couch-to-5K apps that can get you started as well.

I always recommend picking a race as a goal to keep you motivated. My fave free running apps are the

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ABOUT THE AUTHOR Ellen Jaffe Jones is a popular speaker and the author of six vegan health and fitness books including Eat Vegan on $4 a Day and Vegan Fitness for Mortals. She is a certified personal trainer and certified running coach as well as a nationally ranked sprinter. At 66, Ellen is currently 1st in FL for all six track events for the women’s 65-69 age group and has placed in 157 5K or longer races since 2006.Â

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You Can Make Healthy Choices Every Tıme DIVE IN NOW!

by Wendie Pett

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hat would your life look like if you were to dive in, be all-in to make healthy choices a way of life? Not just a stick-your-toe-in-the-water kind of mindset?

I’ve always been a little more adventurous than the average person. I love doing unconventional things, from skydiving to scuba diving. Interestingly enough, both examples contain the word ... diving!

In a way, diving is what miraculously propelled me into my passion. But this wasn’t a planned or expected dive — it was a life-changing one.

Plunging head first through the windshield of a snowmobile clipping along at 55 miles an hour, only to be stopped abruptly by a tree (so I am told), can definitely warrant a wake-up call to a new mindset.

Although it was two decades ago, I’ll forever be grateful for my accident. You see, because of it, I can now share with you the power of healing that our bodies are capable of when using proper exercise and consuming best foods.

YOU CAN MAKE HEALTHY CHOICES EVERY TIME

A DECISION TO HEAL NATURALLY

THE MINDSET FOR HEALING

Having sustained a broken clavicle, torn shoulder muscles, a wicked-looking black eye, and a concussion, I was happy to be alive.

Had I hit the tree two more inches to the left, I might not be.

I know … you’re ready to dive in now. You want the details that will let you get started.

When the orthopedic surgeon said he would need to operate, the grueling postop rehab was all that came to mind. Knowing there had to be a better way, a natural way to heal, I opted out and began my healing quest.

First comes getting better understanding about health. It’s important, but unfortunately, health often gets compartmentalized in our thinking rather than seen as a unified, meshed reality of the accumulated effects of choices. All choices.

I did some research and began practicing many of the exercises I teach today in my Visibly Fit™ 7X11 — daily moves to mend the injury. Let me tell you, the look on the orthopedic surgeon’s face was priceless when he saw how quickly my shoulder healed without his services.

The choices we make impact our mind, body, and spirit. They all work together in unison, creating either balance or imbalance. It’s often obvious when they’re out of sync but not as clear on how to correct the issue.

Hang tight, we’ll get to that. First things first.

Don’t get me wrong: There’s a time and place for surgery, but oftentimes our body will heal itself if we give it proper time, nourishment, and exercise.

For example, one of my clients reported that for 18 months she hadn’t been able to move her arm above her head without pain or discomfort. After just one week of doing the healing exercises and eating a whole-food, plant-based regimen, her pain was gone, and her mobility was back. That’s the power of proper exercise and food.

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After my accident, I could have gone into a downward spiral of sedentary, woe-is-me living, but that wouldn’t have solved the problem.

Instead, I decided to choose gratitude and make healthy choices, take healthy steps to heal quickly.

Every day I was disciplined in practicing healing exercises and eating a whole-food, plant-based lifestyle.

I infused my mind with positive messages, practicing prayer and meditation. The consistency of my choices and actions led to a speedy recovery.

As a fitness expert and naturopath, I work with clients who are typically focused on wanting to lose weight. But they end up accomplishing so much more. They learn to release the emotions attached to their weight, which in turn helps release the pounds. It also keeps that vicious cycle of poor choices from showing up again and again.

THE EMOTIONAL SIDE OF MAKING HEALTHY CHOICES Emotions and feelings don’t always speak truth. Emotions from past hurts, physical or mental, and even present emotions adopted from lies you’ve believed can keep you stuck, stagnant. In contrast, understanding the emotional depth of your choices and correcting your course by establishing new patterns rewires your mind and, thus, your actions. Addressing the

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Here are six ways to ensure you make healthy choices every time: emotional choices of others, as well as yourself, also helps begin this shift.

I’m speaking of the shift to … forgiveness. Forgiveness is the key that unlocks the door to fitness and best health. Without it, unhealthy thoughts and emotions can cause inflammation in the body and keep cells hanging on to excess fat and toxins.

For example, Kayla had plateaued with her weight loss. After talking her through some of her past emotions, I guided her through a forgiveness exercise. She released five pounds that week.

And watch out for excuses. I’ve learned that excuses — usually based on doubt, fear, anger, shame, blame, or resentment — are layered on top of emotions, and I’ve found that forgiveness is important in overcoming them. It is truly the key to fitness.

SIX STEPS TOWARD MAKING HEALTHY CHOICES EVERY TIME Now you’re ready to get started on the healthy-choices habit. Here’s what I want you to take away from reading this: Dive into healthy choices now. It doesn’t have to be overwhelming or complicated. You just need to start.

And then repeat daily.

Eat foods that love you back. A whole-food/ plant-based or vegan lifestyle can heal you quickly after an injury and supply your cells with rich nutrients to help prevent disease. Adding a salad to your plate at every meal is a great start.

USE YOUR BODY AS YOUR GYM. You were created with a built-in gym! Fit your workouts into your busy day. To get started, schedule a time or several small chunks of time to get your exercise.

Maybe it’s a 15-minute walk or a five-minute high-intensity cardio burst. You can even do exercises while cooking. But do something. Something is always better than nothing.

ALLOW YOURSELF TO CHANGE YOUR MIND. If you keep doing what you’ve been doing, you’ll keep getting the same results. Change the way you think, and your actions will follow.

PRACTICE FORGIVENESS. Move beyond your past. Release the pain. Live for today and brighter tomorrows.

DRINK MORE WATER. The average person is chronically dehydrated. Strive to drink half your body weight in ounces daily.

FEED YOUR SPIRIT. Sometimes we need to quiet ourselves to get back in balance. Keep a gratitude journal. Take a gratitude walk. Pray. Meditate.

If you’re only dipping your toe in the water when it comes to making healthy choices, it’s time you dove in! You have a great purpose in life.

And this world needs you to be in your best health.

ABOUT THE AUTHOR Wendie Pett is a full-time business owner of Visibly Fit as well as a naturopathic doctor, wife, mother, fitness expert, author, speaker, TV host, and part-time volunteer. Her business consists of whole-food/plant-based wellness coaching, emotional healing, personal online training, educational and motivational speaking, and creating new products/tools to assist clients along their wellness journey. To learn more, go to https://www.wendiepett.com

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Dear CHEF AJ I have a hard time resisting delicious summer fruits.

Do you think I should limit them to lose weight?

I have lost 80 pounds and can finally fit into a bathing suit, but I have saggy skin. What can I do?

As plant-based bariatric surgeon Dr. Garth Davis said in “The Real Truth About Weight Loss Summit”: “Nobody ever came to see me for gastric bypass because they ate too many apples.” Fruit has a caloric density of about 300 calories per pound, with lower-glycemic fruits like apples and berries being only 200 calories per pound. Savory fruits like eggplant, zucchini, okra, bell pepper, cucumber, and tomatoes are only 67 calories per pound.

Unfortunately for most people, unless they’re very young, once the skin has been stretched out it doesn’t go back to factory settings. There are people who specialize in helping you find the best swimsuit for your new figure to minimize your perceived flaws, but if it’s really bothering you, skin removal surgery is always an option. Just be sure you get at least two opinions from board-certified plastic surgeons first. Congratulations on your weight-loss; wear your loose skin proudly, like a victory medal for what you’ve accomplished!

In his maximum-weight-loss book Dr. John McDougall recommends limiting fruit to 1-2 pieces a day for people wanting to lose weight or who have high triglycerides, but many on a low-fat, whole food, plant-based diet can eat a lot of fruit and still lose weight. It’s best to eat your fruit whole, with the fiber and water intact, rather than drinking it in juices and smoothies. For weight loss, it’s best to avoid dried fruit because the water has been removed, so the caloric density increases to 1300 calories per pound.

Love & Kale, Chef AJ To learn more: http://www.EatUnprocessed.com

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 and 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; she is proud to say that her IQ is higher than her cholesterol.

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

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Photo by Rouxbe.com

BLUEBERRY SLUMP

by Fran Costigan

S

lumps and Grunts: Different names for the same dessert, these are fruit fillings cooked in a tightly covered saucepan under a layer of soft biscuit batter. The large amount of liquid in the filling actually steams the biscuits, which slump — or grunt — into the filling. In any case, made with a mere 1 ½ tablespoons of oil, this very-low-fat version of blueberry slump is excellent. Reduce the sugar to ¼ cup if the berries are very sweet.

The original recipe was published in my cookbook, More Great Good Dairy-Free Desserts Naturally, and it’s still a favorite.

I’ve tweaked the recipe over the years to increase the amount of fruit and lower the sweetener. It’s now a favorite of my Essential Vegan Desserts students at Rouxbe, many of whom had never heard of slumps.

Use this recipe as a template, and use any seasonal fruit. Try pear-cranberry in winter.

INGREDIENTS FILLING • 4 to 4 ½ cups fresh fruit of your choice • 1/3 cup maple, coconut, or organic cane sugar • ½ cup fresh orange juice • ½ cup filtered water BISCUIT TOPPING • ½ cup whole wheat pastry flour • ½ cup unbleached all-purpose flour • ¼ cup maple sugar or finely ground coconut sugar • 2 teaspoons aluminum-free baking powder • 1 teaspoon baking soda • ¼ teaspoon fine sea salt • ½ cup any favorite plant milk • 1 ½ Tablespoons mild-tasting extra virgin olive oil or neutral vegetable oil • ¾ teaspoon pure vanilla extract • 2 teaspoons freshly grated orange rind (zest) • Maple syrup and a bit of granulated sugar for finishing the cooked biscuits (optional) PLATING SUGGESTION: Add a scoop of your favorite non-dairy ice cream!

Prep Time 5 minutes for filling, 5 minutes for biscuits Cook Time 25 minutes Makes 6-8 servings

DIRECTIONS PREPARE THE FILLING (This can be done ahead, but when serving, reheat until the filling is hot before adding the topping.)

1. Combine the fruit and sugar in a 9-inch saucepan with a tight-fitting lid. The pan should be at least 3 inches deep.

2. Add the orange juice and water and stir to blend.

Depending on the sweetness of the fruit being used and your personal preference, the amount of sugar may need to be increased or decreased.

3. Place over medium heat and cook fruit to a full boil, stirring occasionally.

4. Reduce heat to low, cover with lid slightly ajar, and simmer for 4-5 minutes, or until the filling is bubbling hot.

PREPARE THE BISCUIT TOPPING 1. Whisk the flour before measuring to aerate it.

2. Measure the flours, sugar, baking powder, and salt into a fine-mesh strainer set over a medium bowl.

6. Use a soup spoon to drop rounds of batter onto the simmering fruit mixture. It’s easiest to work with two spoons — one to scoop the dough and another to push it off the spoon.

7. Cover the saucepan with a tight-fitting lid or piece of aluminum foil and cook over low heat without uncovering for 25 minutes. The biscuits will feel firm to the touch and be slightly brown in color when they are cooked.

8. Lightly brush the top of the biscuits with maple syrup and/or sprinkle with cinnamon sugar, if desired.

9. Cool for 5 or so minutes before serving.

10. To serve, spoon a portion of biscuit and fruit into each bowl. Add a scoop of a non-dairy ice cream or cream, if desired. I take mine straight!

Store leftover slump loosely covered with parchment paper and keep at room temperature for a day. After a few hours, the biscuit will have absorbed most of the liquid in the berry sauce, making the slump more like a buckle; different, but still delicious.

3. Whisk to sift into the bowl. Whisk again to fully mix dry ingredients.

4. In a separate small bowl, mix plant milk with oil, vanilla, and zest.

5. Pour wet mixture into dry mixture and stir with a wooden spoon or spatula, just until a soft batter forms.

Based on a recipe from More Great Good Dairy-Free Desserts Naturally, by Fran Costigan, and now part of the Essential Vegan Desserts Course at Rouxbe Cooking School.

ABOUT THE AUTHOR Fran Costigan is internationally renowned as the authority on vegan desserts. Culinary instructor, cookbook author, pastry chef, consultant, Fran is the director of Vegan Pastry at Rouxbe Cooking School, the world’s leading online culinary school, where she developed and leads Rouxbe’s 90-day Essential Vegan Desserts Course.

Fran’s excellent latest cookbook, Vegan Chocolate Dessert: Unapologetically Luscious and Decadent DairyFree Desserts, follows her classic More Great Good Dairy-Free Desserts Naturally. https://francostigan.com

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https://rouxbe.com/vegan-desserts

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Photo by Ameera Ataya

VEGAN CHEESY ZUCCHINI SOUP

by Robin Paone and Ameera Ataya

Ultra-creamy and delicious, this Vegan Cheesy Zucchini Soup is bursting with summertime vibes. Refreshing zucchini, rich cashews, cheesy nutritional yeast, and feel-good ingredients are blended into a luscious soup and garnished with fun toppings such as zucchini chips, zoodles, and hemp seeds.

Prep Time 10 minutes

Cook Time 25 minutes

Makes 7 cups, 3-4 servings

INGREDIENTS

DIRECTIONS

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1 large yellow onion, chopped

• • • • • • • • • • • • • •

2 Tablespoons garlic, finely minced ¼ cup raw cashews 6 cups (about 5-6 medium) zucchini, small cubes* ½ teaspoon garlic powder ½ teaspoon onion powder ½ teaspoon sweet paprika 1 cup vegetable broth 2 cups water (or additional vegetable broth) 1 Tablespoon ume plum vinegar (or red wine vinegar) 1 teaspoon rice wine vinegar 2 teaspoons sea salt (or to taste) ¼ cup plain unsweetened plant milk ¼ cup nutritional yeast ¼ teaspoon dried thyme

1. Over medium heat, add onions to an enamel- or ceramic-lined Dutch oven (or similarly large stock pot with a tight-fitting lid). Dry sauté for 5-7 minutes to soften. Add minced garlic and sauté for an additional minute.

2. Add zucchini and sauté for a few minutes.

3. Add all remaining ingredients except the plant milk, nutritional yeast, and thyme.

Bring to a boil, then immediately lower to a simmer. Cover with a tight-fitting lid and simmer for 20 minutes or until zucchini is very tender.

OPTIONAL TOPPINGS • Vegan cream cheese thinned with plain, unsweetened plant milk • Baked zucchini chips • Raw zucchini zoodles • Microgreens • Sprinkle of hemp seeds *PREPPING ZUCCHINI: Removing zucchini seeds and pith will create a more flavorful soup as the seeds and pith can sometimes leave a bitter note. Leave the zucchini skins on. Measure the 6 cups after cubing the zucchini.

4. Remove from heat, transfer zucchini mixture to a high-speed blender, and pulse until completely smooth, about one minute.

5. Transfer all puréed soup back into the pot and add plant milk, nutritional yeast, and thyme. Stir and simmer for 5 minutes.

6. Taste and adjust seasonings accordingly.

7. To serve, garnish with your choice of topping(s).

8. Refrigerate and use within 5 days.

ABOUT THE CHEFS Robin Paone and Ameera Ataya are a mother-daughter blogging team. Their blog, Monkey and Me Kitchen Adventures, is a recipe and lifestyle blog for healthy vegans and those who follow a whole foods, plant-based diet. Their blog showcases posts that are fun and whimsical and are coupled with beautiful food photography and wholesome recipes. https://monkeyandmekitchenadventures.com

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https://www.instagram.com/monkeyandmekitchenadventures

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GLUTENFREE SEED CRACKERS

by Beth Williams and Meg Raines

Photo by Williams Raines

T

hanks to the gluten-free trend, we’re spoiled for choices when it comes to wheat-free crackers.

But not all crackers are created equal. Like Goldilocks, it took us several attempts to find the ones that are “just right.”

This recipe uses quinoa flakes instead of oats to render the crackers crispy and light. It also packs a protein punch thanks to the variety of seeds included.

These simple-to-make crackers can be used in place of bread and served with your favorite toppings or dips. Different herbs and seasonings can be added to change up the flavor. *Note that the dough needs to sit for at least 2 hours or can be set out overnight.

GLUTEN FREE SEED CRACKERS

Prep Time 20 minutes Resting Time 2 hours or overnight Bake Time 30-35 minutes Makes 2 sheet pans of crackers

INGREDIENTS

DIRECTIONS

•

1. Combine all dry ingredients, including optional herbs and spices, in a large bowl, mix well, and set aside.

• • • • • • • • • • •

1 ½ cups quinoa flakes (or substitute regular gluten-free rolled oats) 1 cup raw sunflower seeds ½ cup flaxseed ¼ cup raw pumpkin seeds ¼ cup sesame seeds (white, black, or a mix of both) 3 Tablespoons psyllium husk powder 2 Tablespoons chia seeds 2 Tablespoons hemp seeds 1 teaspoon salt, plus more for sprinkling* 1 ½ cups water 3 Tablespoons coconut oil, melted 1 Tablespoon maple syrup

OPTIONAL FLAVOR ADDITIONS 2 Tablespoons fresh chopped herbs (such as rosemary or thyme), or 1-2 Tablespoons seaweed flakes, or ½ teaspoon chili flakes, or roasted garlic powder SUGGESTED TOPPINGS (PICTURED) •

Avocado slices with squeeze of lemon juice, hemp seeds, and drizzle of hot sauce

•

Smashed cannellini beans, squeeze of lemon juice, capers, and drizzle of olive oil

•

Almond butter with smashed berries and toasted sliced almonds

2. Place water in a separate medium bowl, then mix in melted coconut oil and maple syrup.

3. Pour liquid mixture over dry mixture and combine thoroughly until mix becomes thick and dough-like, with no dry bits left in the bowl.

4. Place half of dough on a piece of parchment paper (or a silicone mat), cut to the size of a sheet pan.

5. Use your fingers to press dough into a flat rectangle. Cover with a second piece of parchment paper and roll dough out evenly, using a rolling pin, until it reaches the edges of the parchment or silicone mat. Transfer rolled dough (still on the parchment or mat) to a sheet pan.

6. Repeat process with second half of dough and second sheet pan.

7. Sprinkle both cracker-dough sheets with your salt of choice,* cover with parchment paper (reuse paper from rolling out dough), and press lightly to ensure salt sticks to dough.

Leave paper on as cover.

8. Set aside for at least 2 hours (or overnight) at room temperature to allow dough to absorb liquid and to set.

Photo by Williams Raines

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9. Preheat oven to 350°F (175°C). When oven is ready, bake cracker sheets for 20 minutes, remove from oven, and gently flip crackers over without breaking them. Swap places when returning sheets to oven (place sheet that was on top on bottom, and vice versa) to ensure even baking.

10. Bake another 10-15 minutes or until golden brown.

11. Remove from oven and let cool completely. Break cracker sheets into different-sized shards. Serve immediately or store in airtight container for up to several weeks. *NOTE: Sprinkle flavored salts on top to add flavor. We like alderwood smoked salt or Maldon flaked salt.

Photo by Williams Raines

ABOUT THE CHEFS 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.

Meg Raines is a food photographer, recipe developer, and the second cofounder of the plant-based agency Williams Raines. Originally from Buffalo, NY, she travels abroad as often as possible to find inspiration for her recipes and delectable food photography. Meg lives in Chelan, Washington, with her husband and three dogs.

See more of Williams Raines via: Instagram (https://www.instagram.com/williamsraines/) Newsletter (https://theevolvingplate.us10.list-manage.com/subscribe?u=a269fc264e08581e12e6f0f48&id=9762193a33)

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Photo courtesy of Giordano Katin-Grazzini

APRICOT CHERRY CROSTATA

by Cathy Katin-Grazzini

T

Prep Time 30 minutes Cook Time 20 minutes Makes 9” pie

his is an elegant, delicious, fruit-filled dessert celebrating summer fruits at their peak. Mix it up with other stone fruit and berries in summer or pears and fresh figs in autumn.

INGREDIENTS

DIRECTIONS

CRUST

1. Preheat oven to 350°F/175°C.

•

2 cups rolled oats

•

¾ cup dates, roughly chopped

•

½ cup silken tofu

2. Combine all crust ingredients in a food processor and pulse to create a uniform, crumbly dough. Roll between two sheets of wax or parchment paper to about ¼” thickness. Transfer to a pyrex pie dish. Bake for 10 minutes, cool, set aside.

•

¼ cup walnuts, chopped

•

¼ cup whole flaxseeds, freshly ground

•

½ teaspoon Ceylon (true cinnamon)

•

¼ teaspoon nutmeg, freshly ground

•

Pinch sea salt

3. For Date Paste, pit and roughly chop 1 cup dates. Transfer to a small bowl and barely cover with water. Microwave for 2 minutes or simmer on a stovetop for 5 minutes. Cool. Purée in a blender or small food processor. Excess date paste will keep in the freezer for months or in the fridge for several weeks.

4. To make Plant-Based Crema Pasticcera, combine all crema ingredients in a food processor or high-speed blender and blend until very smooth.

PLANT-BASED CREMA PASTICCERA •

Zest from 1 lemon

•

1/3 cup silken tofu

•

¾ cup Date Paste (directions below)

•

1 teaspoon vanilla extract

•

2 cups unsweetened almond milk

•

1/3 cup arrowroot

5. Strain through a sieve or strainer into a saucepan, pressing as much of the date paste through as you can.

6. Over a moderate flame, whisk the crema until it thickens into a luscious, creamy pudding. Remove from heat, cover lightly with plastic wrap, and refrigerate for 10 minutes to allow it to cool and thicken slightly.

7. To assemble the crostata, pour the crema over the cooled crust, to about 1” thick or almost the capacity of the pie plate.

Smooth with a spatula. Arrange the sliced apricots decoratively and add the cherries and grapes as you like.

FRUIT TOPPING •

5-6 ripe apricots, sliced

•

1 cup cherries, halved and pitted

•

¼ cup small red grapes

8. Cover with plastic wrap. Refrigerate until plating. The crostata is good up to 5 days in the fridge...if it lasts that long!

ABOUT THE CHEF Cathy Katin-Grazzini is a plant-based chef, culinary instructor, and lifestyle coach. She is also Food Editor for VEGWORLD Magazine and owner of Cathy’s Kitchen Prescription LLC. Certified in Plant-Based Nutrition at eCornell’s T. Colin Campbell Center for Nutrition Studies, Cathy is also a Rouxbe-trained, professional plant-based chef. She has a B.A. from the University of Chicago, attended graduate school at Harvard University, and received her M.A. from Johns Hopkins University. Cathy lives with her husband Giordano in Ridgefield, CT. ​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:

https://www.cathyskitchenprescription.com VEGWORLD Magazine

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Photo by Brigitte Sporrer

GREEK FARMER’S SALAD

by Daniela Lais and Jérôme Eckmeier Salads don't have to be boring! This Greek Farmer's Salad is one of my favorites because it's not just a bunch of leafy greens. It comes with a fancy “feta” cheese made from tofu, a great mix of veggies, plus black olives. Sit back and imagine yourself on a beautiful Grecian island while enjoying this dreamy salad!

Prep Time 20 minutes + 12 hours marinating time

Makes 1-2 servings

INGREDIENTS

DIRECTIONS 1. For the “feta,” combine onion, garlic, lemon juice, oil, vinegar, salt, pepper, herbes de Provençe, and chili powder to create a marinade. Dice the tofu into ½-inch (1 centimeter) cubes and put it in a freezer bag with the marinade. Press the air out of the bag and seal tightly. Allow to marinate in the fridge for 12 hours.

FOR THE “FETA” • 1 small red onion, finely chopped • 1 clove garlic (optional), finely chopped • Squeeze of lemon juice • ½ cup (100 milliliters) extra virgin olive oil • 1 Tablespoon herb vinegar • 1 teaspoon sea salt • 1 teaspoon ground mixed colored peppercorns • 1 Tablespoon herbes de Provençe • Pinch of chili powder • 9 ounces (250 grams) smoked tofu

2. For the salad, peel the cucumber, slice it in half, remove the seeds, and cut into bite-sized pieces.

Similarly chop the tomato into bite-sized pieces, removing the core in the process. Peel and halve the onion then slice it into thin rings or chop it finely.

Halve the peppers, remove the seeds, then chop into bite-sized strips. Roughly chop the oregano. Add all the prepared salad ingredients to a bowl along with the olives.

FOR THE SALAD • ½ cucumber • 1 large beef tomato • 1 red onion • 2 small yellow bell peppers • 2 Tablespoons oregano leaves • 1 ¾ ounces (50 grams) black olives, pits removed

3. For the vinaigrette, whisk together the lemon juice, agave syrup, oil, vinegar, salt, and pepper. Dress the salad, then scatter the “feta” cubes on top. This is great served with warm, fresh flatbread on the side.

FOR THE VINAIGRETTE • 1 teaspoon lemon juice • ½ teaspoon agave syrup • 1 teaspoon extra virgin olive oil • 1 teaspoon white wine vinegar • ½ teaspoon sea salt • Pinch of freshly ground black pepper

TIP: You can use the “feta” marinade oil again by adding more herbs and spices to freshen it up before marinating a second batch of tofu.

Excerpted from Vegan on the Go, reprinted by permission of DK, a division of Penguin Random House LLC. Copyright © 2018 by Jérôme Eckmeier and Daniela Lais.

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.

VEGWORLD Magazine

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 Jérôme’s recipes at http://www.jeromeeckmeier.com.

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FAST AND FLAVORFUL VEGAN CRABCAKES

by Bianca Haun and Sascha Naderer

FAST AND FLAVORFUL VEGAN CRABCAKES

I

f you enjoy seafood-inspired vegan treats, give these great crabcakes a shot. We’ve added all the typical ingredients for a fishy flavor — nori, dill, lemon juice, and capers — to a hearty base of artichokes and chickpeas. Delicious!

Prep Time 20 minutes

Cook Time 10 minutes

Makes 5 crabcakes

INGREDIENTS

DIRECTIONS

• ½ cup (100 g) canned artichokes, rinsed and drained • 1 cup (170 g) canned chickpeas, rinsed and drained • 2 Tablespoons fresh dill plus more to add on top • ½ teaspoon salt, divided • 1 Tablespoon capers • 1 teaspoon lemon juice • 1 Tablespoon crushed nori • 3 Tablespoons all-purpose flour • ½ cup panko flakes • 1 pinch of turmeric • 1 Tablespoon canola oil

1. Add artichokes, chickpeas, dill, ¼ teaspoon salt, capers, lemon juice, and crushed nori in a food processor and pulse.

• vegan mayo* Excerpted from Cravings Made Vegan: 50 Plant-Based Recipes for Your Comfort Food Favorites by Bianca Haun and Sascha Naderer, with permission from Skyhorse Publishing, Inc. Copyright 2018 by Bianca Haun and Sascha Naderer. Photographs by Bianca Haun and Sascha Naderer.

2. Add all-purpose flour and pulse again.

3. In a bowl, combine panko flakes, ¼ teaspoon salt, and pinch of turmeric.

4. Shape crabcakes and carefully dip all sides in panko flake mixture.

5. Heat a pan with canola oil and bring to high heat.

6. Add crabcakes; cook for 5 minutes on each side or until golden and crispy.

7. Serve with a dollop of vegan mayo and fresh dill on top.

ABOUT THE CHEFS Bianca Haun is the food blogger behind Elephantastic Vegan, where she shares her favorite plant-based recipes and spreads the word about veganism without being too preachy about it. Together with her boyfriend, Sascha, they are a foodie couple that, after adopting a plant-based diet, fell in love with food all over again.

*VEGAN MAYO To make a quick vegan mayo: 1. To a bowl add 1/8 cup (30 ml) unsweetened soy milk, ¼ teaspoon apple cider vinegar, 1/4 teaspoon mustard, 1/8 teaspoon maple syrup, ¼ teaspoon salt, and ½ teaspoon lime juice.

2. With an immersion blender, mix 1 minute, then slowly drizzle in 1/3 cup (80 g) canola oil while immersion blender is running.

Sascha Naderer is the stew-cooking, breadstick-eating, avocado-craving side of this dynamic vegan duo.

To him, cooking is about creativity, spontaneity, and tons of garlic, and he sees decadent vegan food as the perfect way to enjoy great food without having to compromise his ethics. He and Bianca currently reside in Linz, Austria.

3. Blend 3 minutes until mayo is thick and creamy.

4. Add more salt, mustard, or lime juice to taste.

5. Store in the fridge for up to 3 days.

6. Add a splash of water to make the mayo easier to drizzle.

https://www.elephantasticvegan.com/ FB/Insta: @elephantasticvegan Twitter: @elephantasticV Cravings Made Vegan available at https://www.skyhorsepublishing.com/9781510739321/cravings-made-vegan/

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EASY ENCHILADAS WITH SMOKY TOMATO SAUCE

by Marla Rose

T

hese filling but light enchiladas with a smoky tomato sauce make a great dinner and even better leftovers.

INGREDIENTS 12 corn tortillas 1 cup vegan refried beans 1 ½ cups rice, cooked 1 cup vegan cheese shreds Dollop of vegan sour cream SAUTÉED VEGGIES • 1/3 cup vegetable stock • 1 yellow onion, diced • 1 Tablespoon tamari • 1 Tablespoon garlic, minced • 4–5 ounces baby spinach

SMOKY TOMATO SAUCE • 1 (28-ounce) can crushed tomatoes • 1 Tablespoon adobo sauce • 2 teaspoons ground cumin • 1 teaspoon garlic powder • 1 teaspoon onion powder • 1 teaspoon salt • ½ teaspoon smoked paprika • ½ teaspoon cayenne powder (or to taste) • ½ cup water

DIRECTIONS 1. Preheat oven to 350°F. 2. Place tortillas in a rectangular baking pan and bake about five minutes, until soft and pliable.

3. Remove the tortillas and increase the temperature to 400°F. Reserve baking pan.

4. While the tortillas are heating up, warm vegetable stock in a large skillet over medium-high heat for a minute before adding onions. Cook for 5 minutes.

5. Add garlic, tamari, and spinach to skillet and cook until spinach is wilted. Set aside.

6. In a medium bowl, combine all ingredients for Smoky Tomato Sauce.

7. Spread ½ cup Smoky Tomato Sauce in the bottom of the baking pan.

8. To assemble enchiladas, spread about 1 Tablespoon refried beans on each tortilla and top with rice and sautéed veggies.

9. Don’t overstuff; you should be able to roll them into fat cigar shapes. Fit the stuffed tortillas side-by-side, seam down, into the pan until each tortilla is filled.

10. Spread remaining tomato sauce over enchiladas making sure all tortillas are covered.

11. Cover the pan with aluminum foil. Bake for 17 minutes.

12. Remove foil being careful of steam and sprinkle on cheese. Bake 5 more minutes.

13. Serve warm with a dollop of vegan sour cream.

ABOUT THE CHEF Marla Rose is an award-nominated journalist, author, activist and mother based in the Chicago area. She is co-founding partner of Vegan Street Media, a creative agency committed to bringing the most effective, professional and inspiring communications to vegan businesses, services, product lines and non-profits, as well as VeganStreet.com, which she and her husband launched in 1999.

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Photo by Brigitte Sporrer

TAHINI-RICH BUDDHA BOWL

by Dunja Gulin Buddha bowls are big right now, and I totally understand why! They combine fresh ingredients with delicious sauces to transform convenient leftovers into a whole new, nutritious meal that you can prep in no time! Here’s how to make a tahini-rich version.

Makes 2 servings

INGREDIENTS GRAIN: • ½ cup (120 mL) boiling water, salted • ½ cup (80 g) couscous, uncooked • ½ cup (80 g) canned sweet corn, rinsed and drained SALAD • 12 cherry tomatoes, halved • 1 medium cucumber, sliced into half-moons • 8 lettuce leaves, coarsely chopped • 2 garlic cloves, crushed • 2 Tablespoons olive oil • 2 Tablespoons apple cider vinegar • 1 recipe Red Lentil Mash (recipe on next page) • 1 cup (240 mL) Tahini Gravy, Ranch Dressing, or Ginger Dressing (recipes on following pages)

DIRECTIONS 1. Pour boiling water over couscous, cover, and let steep for 10 minutes. (Alternatively, use any leftover grain you might have sitting in the fridge.)

2. Mix in corn kernels.

3. Combine all salad ingredients in a separate bowl.

4. In two big serving bowls, layer couscous, Red Lentil Mash, and salad mixture.

5. Drizzle with your choice of Gravy or Dressing.

Adapted from The Magic of Tahini, Ryland Peters & Small

WHITE MISO & WHITE TAHINI GRAVY

RED LENTIL MASH

Makes Makesabout about22cups cups(480 (480mL) mL)

INGREDIENTS

INGREDIENTS

•

• • • • • •

• • • •

• • • •

¾ cup (90 g) onion, sliced into thin half-moons 4 Tablespoons light sesame oil 4 garlic cloves, crushed (optional) 1 teaspoon apple cider vinegar 1 teaspoon agave or rice syrup 2 Tablespoons unbleached all-purpose flour (or kuzu, cornstarch, or arrowroot powder) 4 Tablespoons white tahini 2 Tablespoons shiro miso paste (“white” or “mellow”) 2 teaspoons Dijon mustard (optional) salt and crushed black pepper, to taste

DIRECTIONS 1. In a large frying pan over low heat, sauté onions in oil with a pinch of salt until translucent and soft.

Makes 2 servings

•

1 cup (180 g) dried split red lentils, washed and drained 1 bay leaf ¼ cup (60 mL) tahini freshly squeezed lemon juice, to taste 4 Tablespoons parsley, chives, or cilantro, chopped salt and freshly ground black pepper, to taste

DIRECTIONS 1. Fill a heavy-bottomed pot with 2 cups (480 mL) of water. Add lentils and bay leaf, then bring to a boil, uncovered.

2. Lower heat, half-cover, and simmer for 15 minutes, stirring occasionally, until water is absorbed and lentils fall apart. Add a little more hot water during cooking if necessary.

3. Remove and discard bay leaf.

2. Add garlic (if using) and cook until fragrant.

4. Stir in tahini and remove from heat.

3. Slightly increase heat. Add salt, vinegar, and syrup, then stir well until it sizzles.

5. Add lemon juice and chopped herbs. Season with salt and pepper.

4. Slowly add flour, whisking vigorously for a minute, then, still whisking until smooth, gradually add 1 cup (235 mL) cold water.

5. Add tahini, miso, mustard (if using), salt, and pepper.

Store in refrigerator for up to 3 days.

VARIATION: Sauté ½ cup (25 g) fresh mushrooms (chopped) or 2 Tablespoons dried mushrooms (soaked, drained, and chopped) along with the onion for extra flavor.

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TAHINI-RICH BUDDHA BOWL

TAHINI & CASHEW RANCH DRESSING

CARROT & GINGER DRESSING

INGREDIENTS

•

1 large (100 g) carrot, chopped

•

1 small (70 g) onion, chopped

•

¾-inch (2-cm) piece of fresh ginger, peeled

•

2 Tablespoons parsley greens

•

2 soft dates, pitted

•

2 Tablespoons tahini

•

2 Tablespoons soy or oat cream*

•

1 Tablespoon umeboshi vinegar, or salt to taste

•

1 Tablespoon apple cider vinegar, or to taste

•

½ cup (120 mL) cold water

Makes 11/3 cups (320 mL)

• • • • • • • • • •

½ cup (130 g) tahini ½ cup (60 g) cashews, soaked in cold water for 4 hours, drained, and rinsed ½ cup (130 g) vegan mayonnaise 2 Tablespoons apple cider vinegar 2 garlic cloves, peeled 1 Tablespoon Dijon mustard ½ teaspoon salt 2 Tablespoons dill, freshly chopped, plus extra to serve 2 Tablespoons chives, freshly chopped, plus extra to serve Black pepper, to taste

DIRECTIONS 1. In a high-powered blender, combine tahini, cashews, mayonnaise, vinegar, garlic, mustard, and salt. Slowly add water to reach the desired consistency.

2. Transfer to a bowl and fold in herbs and pepper.

Makes 11/3 cups (320 mL)

*If you have trouble finding soy or oat cream, try one of these substitutions: 2 Tablespoons unsweetened plant-based creamer, 1 Tablespoon raw cashews, or 2 Tablespoons vegan mayo. Or, feel free to omit altogether.

DIRECTIONS

3. Taste and adjust the vinegar and/or salt if necessary.

In a high-powered blender, combine all ingredients

Cover and keep refrigerated for up to 4 days.

Keep refrigerated in a sealed jar for up to one week.

into a smooth dressing.

ABOUT THE CHEF Author of The Magic of Tahini, Dunja Gulin has worked for almost a decade as a teacher and chef for private clients as well as on retreats. She also runs her own fermented food workshops. Dunja is the author of a popular book on vegan breakfast published in her native Croatia and of The Vegan Baker, Raw Food Kitchen, Gut Health, Falafel Forever, and Hummus Where the Heart Is for Ryland Peters & Small.

VEGWORLD Magazine

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RED RICE SPROUTED LENTIL BURGERS

by Caroline Hale

Photo by RM Studio Corp.

T

his is a delicious and nutritious recipe that you are sure to enjoy. I love these burgers because, not only are they whole food, plant-based, but they are also packed with antioxidants, omega-3 fatty acids, and protein. The high fiber content will keep you feeling full for longer and your blood sugar levels stable. Rice of any color can be used, but I opt for red rice due to its high level of antioxidants. Sprouted lentils are higher in nutrients than unsprouted and take only 5 minutes to cook. These burgers are delicious topped with Cashew Cheese and served with Baked Sweet Potato Fries and Red Cabbage Slaw. All of these recipes can be found in my book, Live Simply Plant Based.

Prep Time 40 minutes

Cook Time 16 minutes in oven or 4 minutes on cooktop

Makes 6 regular or 12 sliders

INGREDIENTS

DIRECTIONS

•

1 large sweet potato

•

1 ½ cups sprouted lentils

1. Preheat oven to 425°F and bake sweet potato for 35-40 minutes or until soft. Remove from oven, scoop out ½ cup of the pulp.

Reduce oven temperature to 350°F.

•

1 cup red rice

•

½ cup raw unsalted walnuts, rinsed and drained

2. While the sweet potato is baking, cook lentils and rice separately, according to package directions. They should be tender but not mushy. For added flavor, use vegetable stock instead of water.

•

½ cup sweet onion, chopped

3. Place walnuts in a food processor and pulse until coarsely chopped.

•

2 cloves garlic, minced

•

1 cup gluten-free rolled oats or quick-cooking oats

4. Add onions, garlic, and sweet potato to the coarsely chopped walnuts in food processor. Pulse until mixed well.

•

¼ cup golden flaxseed

•

¼ cup ketchup or tomato paste

6. Use a coffee grinder or mini food processor to grind oats and flax separately. Grind each to a flour-like consistency.

•

1 Tablespoon whole-grain Dijon mustard

7. Transfer lentil mixture, oats, and flax to a large bowl. Add remaining ingredients and mix well with your hands.

•

1 Tablespoon nutritional yeast

•

1 teaspoon smoked paprika

8. Shape into 6 large or 12 mini burgers. The flatter you make the burgers, the quicker they will cook.

•

1 ½ teaspoon chili powder

•

¼ teaspoon ground Himalayan pink salt

9. If baking, place burgers on baking sheet covered with unbleached parchment paper and bake 8 minutes each side. If sautéing, heat a little coconut or sesame oil in a skillet over medium-high heat.

Cook each burger for 2 minutes on each side.

•

¼ teaspoon ground black pepper

10. Serve on whole-grain, gluten-free buns and top with Cashew Cheese or ketchup, fresh tomato, red onion, and avocado.

5. Add rice and drained lentils to mixture in food processor. Pulse until mixed well.

This recipe is excerpted from Live Simply Plant Based by Caroline Hale, reprinted by permission of Valeworth Media LLC. Copyright © 2018.

All rights reserved.

ABOUT THE CHEF Caroline Hale holds a degree in natural health and a doctorate in naturopathy with a concentration in nutrition.

She is also certified in yoga and plant-based nutrition. Caroline has been in the health, nutrition, and fitness field for almost 30 years and has helped many people transition to a healthier lifestyle through her nutrition and health consulting practices. Find many more delicious and nutritious recipes in her book Live Simply Plant Based.

https://carolinehalevegan.com VEGWORLD Magazine

Instagram: @plantbasednutritiondoctor

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