Definition Magazine Fall 2015 Issue 007

Page 1


Vegan Families Issue

What Is



and the woman who conquered it fall in love with



healthy bread

Showdown interviews with

PlantBuilt Athletes


cyclists will love

Spread the Word Share this magazine with all

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the women in your life. You’ll not only help them discover new health and fitness inspiration, you’ll help us grow our new Definition Community!


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Navigation Links Clickable links are found throughout our magazine! Click to connect to websites, blogs, and social media.



Fall In Love with Squash!


6 Plant-Powered Families Share Their Secrets


What is Everesting?


PlantBuilt Athletes Crush the Competition

Staples 04 Note from Christy 08 Fuel for Your Body & Mind 10 #instagramlove 64 Lifting Workout

Fall 2015 » Vol 1 » Issue 7 FITNESS

88 In Jo’s Kitchen

64 Strength Training for Cyclists: Yes, even you should lift weights! 72 Plant-Powered Athletes Crush the Competition 98 Tabata Workout for CrossFit Lovers

98 Bodyweight Workout


72 Athlete Interviews

104 The Real Deal

What is Definition? [def-uh-nish-uhn] noun

1» the act of making distinct or clear. Example: That is a clear definition of sustainable living.

2» the condition of being clearly outlined. defined, or distinct.

08 Fuel for Your Body & Mind 20 Fall In Love with Squash 68 Healthy Bread Showdown 88 In Jo’s Kitchen: Pizzeria 94 Simple Lunchboxes to Fuel Your Day LIFESTYLE

10 Instagram Love 12 Time Management for Busy People 26 Leah MacGibbon, Everesting Cyclist 32 Bike Safety 101 36 How to Raise a Vegan Family 61 Yoga and Veganism 104 The Real Deal: Reverse Dieting

Example: Her biceps have great


muscle definition.

16 Finding Balance & Living in Harmony 101 From Runner to Bodybuilder 107 Interview with a Vegan Hottie: Ndem Nkem

On the Cover

Read all about how Dreena Burton raised 3 vegan girls on page 36!

Photo by Sarah Amaral

Reading the Fine Print Please use the content of Definition Magazine wisely: It is intended to educate and inform, not to replace the care of a health professional. Content of this magazine cannot be used without express written consent. Copyright © 2015 by Definition Magazine, Vegan Ladies Who Lift, and the individual authors.

Note from Christy I’ve watched the vegan fitness community explode over the last few years. One of the main reasons for starting this magazine was to prove to the naysayers that we can be healthy and fit on a vegan diet, but also to give props to all the amazing people and competitive vegan athletes out there crushing it. Vegans come in all shapes and sizes and live out their passions in all kinds of ways. It warms my heart and excites me to no end to watch people do what they love, and I got to do just that at the Naturally Fit Games in Austin, Texas last June.

Our seventh issue features a few of the incredible vegan athletes who competed in Austin in the categories of Bodybuilding, Strongman, Kettlebell, Powerlifting, and CrossFit. In every issue, you will find inspiring athletes, and this issue is no different. Have you ever heard of Everesting? Me neither, until Leah MacGibbon sent me an email about her accomplishments. As August is the time many people get their kids ready to go back to school, we thought this issue would be perfect to spotlight some vegan families. If your family is thinking of going vegan or having doubts that you can make it work, the five families we feature here will inspire and show you how it’s done. And share their favorite recipes!

In every issue, Jo wows you with her delectable vegan creations.

Thank you again for subscribing and sharing our passion with

We hope you enjoy the vegan pizzas she’s created for you. You’ll

us. Your support will help us get closer to taking this unique and

also find a great Tabata workout and a weight-lifting workout

much-needed magazine to the newsstands next year!

great for cyclists and triathletes (and you, too!). As always, we are dedicated to creating relevant content you can actually use and interviews that inspire. If you have an idea for a future issue, don’t hesitate to contact us!

Editor-in-Chief Christy Morgan Managing Editor Nicole Axworthy Creative Director Belinda Jansen Lead Designers Jenna Bauman Christie Norris Tami Vergara Lead Writers Erin Fergus Lori Graham Jo Hodson Laura Kaplan Christy Morgan Lindsay Morgan Esther Oakley Brooke Rosenfeld Emily Segal Kat Sisler Jason Venckus Guest Contributors Cheryl Pannone Nadege Corcoran Contributing Photographers Ann Mai Donovan Jenkins Melissa Schwartz

our team

advertise with advertise FFI ITTNNEESSSS

Advertising with us is a great way to get your company in front of your Advertising with us is a great way to get your company in front of your target market. We have awesome advertising rates to meet your needs!

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Contact us today! Contact us today! Christy Morgan Christy Morgan

Sometimes you just want to hear music that makes you get up and go! My workout always brings a smile to my face, so what better way to accompany it than super happy music? Enjoy! Honey I’m Good Andy Grammer Pompeii Bastille Chicken Fried Zac Brown Band Safe and Sound Capital Cities Wake Me Up Avicii Timber Pitbull Raging Fire Philip Phillips On Top of the World Imagine Dragons Best Day of My Life American Authors I Lived One Republic Dance With Me Tonight Olly Mars Uptown Funk Mark Ronson Cups Anna Kendrick

From Plant-Powered Families: Over 100 Kid-Tested, Whole-Foods Vegan Recipes by Dreena Burton Reprinted with permission.

Sweater Weather The Neighbourhood When Did Your Heart Go Missing Rooney Roar Katy Perry Some Nights Fun


Playlist by

Esther Oakley

Fudgesicles Fudgesicles were one of my favorite treats as a kid. Now, I make a much healthier version for my own kiddos, and they love them just as much! Ingredients:


1/3 cup macadamia nut butter or raw cashew butter

In a blender, puree the macadamia nut butter, coconut sugar, cocoa

1/4 cup coconut sugar

bananas and puree again. You will need to scrape down the blender

3 tablespoons cocoa powder

a few times while pureeing. Once the mixture is smooth and liquid,

1/8 teaspoon sea salt

pour into ice pop molds and freeze until set.

1/2 cup nondairy milk

Makes 5 to 6 servings •

powder, sea salt, milk, and vanilla extract until smooth. Add the

1/2 teaspoon pure vanilla extract 1 1/2 cups frozen banana slices




LOVE #definitionmagazine #veganladieswholift Want to see your photo shared here? Simply tag your toughest, sweatiest, heaviest, pumping iron workout photos or your delicious plant-powered meal with #definitionmagazine and #veganladieswholift for your chance to be featured in our next issue! Âť


fall | 2015 |

#instagramlove @plantbuiltashlee We loved watching our vegan ladies who lift crush the competition in the Naturally Fit Games with PlantBuilt! @veggielover75 Having a comforting bowl of chia pudding topped with fruit is always a good idea for a treat or pre-workout breakfast.

@nadegecorcoran We’ve watched Nadege completely transform her body and life to follow her dreams of competing in Figure. And she is crushing it!

@_peanutbutterandjenny_ The new cashew milk ice cream from So Delicious is out of this world!

@workoutwithdi Ladies who exercise know how important it is to foam roll. We have a love/hate relationship with ours. @hotflanks Show us your guns with #flexfriday or any day of the week. Be sure to use the hashtag #veganladieswholift and show off those muscles proudly! 11

e t n e m m i e T g


a n a


Step Solution


for people with no time by Emily Segal, MA, CHNC

6 Modern life

has many of us running around frantically, racing to beat the 24-hour clock. Ironically, the more time-saving technology that is created, the less time we actually seem to have. It’s a puzzle to me. I have clients who are raising 10 kids while also serving as the CEO of a company (true story), and I have clients with no kids, no job, tons of household help, and all of them will tell you they have no time. How can that be? I don’t doubt that each person is truly busy. When I ask them, “With what are you so busy?” they rattle off the usual: family, job, community, and social obligations. Then there is the time spent on lengthy commutes, at the gym, shopping, cooking, hobbies like favorite TV shows, and the big daddy devil of a

Your Time-Use Personality There are at least two distinct groups of people who claim to have no time: those who just don’t have a realistic grasp on how long things actually take to accomplish, and those who are poor time managers. To find out if you are in the first group, let me ask you: Are you often running late? Being chronically late is generally a tell-tale sign of someone who greatly underestimates how long things will take and often takes on more obligations that can fit in the time they have. Let’s imagine you have 15 minutes until you need to be at work. If there is the usual amount of traffic, it will likely take that long to get there. People with a good sense of the reality of how long things take will leave the house, driving leisurely and calmly and maybe arrive to work with time to

time suck, social media.

spare. But our time-confused gal thinks she can make the

Too Busy?

and tidy the dishes in the sink before leaving. She ends up

In 2014, Facebook released a report that said Americans spend an average of 40 minutes a day on Facebook. That doesn’t include time spent on Twitter, YouTube, Instagram,

drive in a swift 10, and therefore decides to make a few calls taking the entire 15 minutes at home and then stressfully drives like a maniac to arrive at work late. She honestly doesn’t understand why she is late and assumes it is because she just has too much to do.

blogs, news sites, Tumblr, email, Pinterest (oh heavens,

The second group, the poor time managers, are generally

Pinterest!) and all the others. As shocking as that is, it’s

unaware of all the pockets of time throughout their day that

nothing compared to our reported five-hours-a-day TV habit!1

could be used more effectively. They too feel the pressure of

Yes, all of this entertainment is fun. They keep us connected to our friends and family far away. They expose us to new ideas, interesting stories, and fascinating people. Each one can be used as a tool to enrich our lives, or they can be a useless,

juggling a million tasks and never reaching the end of their to-do lists.


To see the full article, purchase this issue here.

stressful drain on our already-at-capacity time resources. fall | 2015 |


From a very young age, my parents remember me wanting

In January 2012, my journey back to balance began. For

to be vegan. I was just a toddler when I made the connection

lifelong changes, baby steps were required, so I started

between a cow and beef or a pig and pork. The emotional

by improving my diet. I began researching, reading, and

struggle started inside of me and continued to grow. Having

trying to apply all the knowledge I could get my hands on.

an innate connection with animals, I knew in my heart I

Then I watched Forks Over Knives and cried. I realized that

didn’t want to eat them. Fast forward several years of trying

deep inside that lifelong desire to live compassionately, in

to go vegetarian or vegan in a world that made it difficult, I

harmony with nature, and my newfound quest for health

was gaining about 10 pounds a year as an omnivore who was

were one and the same. The movie spoke to that deeply

My body will never be the limitation to accomplishing what my mind dreams up.

reluctantly still eating meat, eggs, and cheese. One day,

rooted desire to treat all animals equal. It was time to stop

I stepped on the scale and realized, with simple math, that

pretending like I could see a difference between my best

in three years I would be over 200 pounds. This was much

furry friends, my dogs, and other living creatures. The

larger than my frame was meant to carry. Even if I was seen

movie showed me that it’s possible to live with the harmony

as an active person, walking up steep hills was starting to

I’d been longing for, while also being healthy.

be difficult.

I transitioned immediately to a vegetarian diet and slowly

Then one day my father told me how grateful he was to be

progressed towards an entirely plant-based diet as I learned

retiring healthy. He was excited to enjoy his “golden years”

more about macro- and micronutrient consumption from

being active with no ailments. For some reason, at that

plant-based food sources. I researched so much that I should

moment, I was ready to hear the message. I clued in that this

really just pursue a formal diploma in nutrition at this point!

was the time to get healthy; not only to live extra years, but to have a high quality of life throughout the rest of my life. My motto from that day on became: “My body will never be the limitation to accomplishing what my mind dreams up.” My body is the vehicle for my mind and shouldn’t be a hindrance. It should be a tank!


Once I finally had my nutrition down, I started exercising by joining CrossFit. I will forever be grateful for those coaches who taught me not to be afraid of a barbell. But I repeatedly heard, “You’d lift more if you ate meat,” which eventually made me feel like I didn’t belong. I started personal training with one of my best friends who respected my lifestyle.


fall | 2015 |

BEFORE: 5’2� 200+ lbs estimated 36.6 BMI

To see the full article, purchase this issue here.

fall | 2015 |


Photography by Mag Hood of


v o

Fa l l i n


Squash with







by Brooke Rosenfeld MS, RD, CDN, CPT, Pn1 fall | 2015 |


hile many varieties of squash are available year-round, fall is my favorite time to eat squash because you can’t beat seasonal produce! There are quite a few varieties of squash, including crookneck, scallop, kabocha, acorn, delicata, pumpkin and butternut. You can stuff them or puree

them; add them to sauces, soups and stews; roast or grill them; and add leftover roasted squash to salads. If you haven’t tried squash in salads, you should! Roasted butternut squash with a tahini-based dressing over greens is out of this world. Spaghetti squash and zucchini make excellent low-calorie pasta alternatives: if you have a spiralizer and peeler, you can make squash noodles with ease. This is a great option for those who follow a gluten-free diet or if you’re just looking to prepare a low-carb meal.

One cup of cooked zucchini or crookneck

Butternut squash and pumpkin are vitamin

squash, which are summer squashes,

A and beta-carotene powerhouses. Vitamin

contains more than triple the amount of

A is essential for the health of our eyes, skin,

potassium found in over-the-counter

nails, bones, teeth and mucous membranes.

potassium supplements. In addition to

Butternut squash also contains beta-

potassium, squash provides a hefty dose of

cryptoxanthin, another carotenoid shown to

vitamin A, beta-carotene, as well as lutein

decrease the risk of lung cancer, based on a

and zeaxanthin, which have been shown

large study conducted in China. Vitamin A

to provide significant benefits for our

aids in stimulation of our immune system.

vision and eye health1. Diets high in fruits

Colorful vegetables like squash have a high

and vegetables typically provide ample

antioxidant content, therefore offering

amounts of potassium.

disease-fighting and anti-aging properties1. Butternut squash soup and pumpkin pie

Winter squashes, such as acorn, butternut,

happen to be two of my favorite fall dishes.

kabocha or spaghetti squash, have a higher

I have yet come across someone who doesn’t

carbohydrate content than the summer

like pumpkin pie!

varieties. This explains their sweeter taste when compared to zucchini, which is

Unfortunately, I work with many clients

more water dense. Acorn squash happens

and patients who suffer from cancer of

to be a significant source of fiber, giving 9

the colon, diverticulitis, and heart disease.

grams per cup for 115 calories. It’s also is

High-fiber diets have been shown to reduce

an excellent source of iron and potassium1.

the risk of these diseases as well as many

Acorn squash that is roasted and drizzled

others. Because squash is high in fiber, it

with vegan butter, cinnamon and a little

promotes bowel regularity; you want to

maple syrup may be one of the tastiest

keep those bowels happy and moving. Being

food combinations ever. So simple and so

constipated is no fun! High-fiber foods

satisfying. Acorn squash is easy to stuff;

are like a brush working it’s way through

instead of bell peppers, switch it up by

your colon. They take up more room in our

using acorn squash and fill ‘er up with

stomach than low-fiber foods, helping us to

whatever kind of stuff you please.

feel the sensation of fullness faster. Fiber also helps to promote blood sugar control.

fall | 2015 |



Lutein Potassiu


t p o y x r a c n t hi n a t e b

Fruits, vegetables, legumes, nuts, seeds and whole grains are all sources of fiber. Consuming fiber-rich foods is important for so many reasons. Fortunately, a vegan diet tends to be quite high in fiber! Don’t forget to include squash


this season. There are so many exciting ways to prepare squash; if


you haven’t tried it, I encourage you to branch out and give it a whirl. It’s great to check out new foods every season. When you’re at the farmer’s market or even the grocery store, if you happen to notice a variety of squash you haven’t tried, give it a go! Your body and taste buds will thank you!


Find Brooke Online: Check out Our Team page! Photography by Ann Mai References: 1. Bowden, J. (2007). The 150 Healthiest Foods on Earth. Beverly, MA: Fair Winds Press.

fall | 2015 |

Want this Recipe?

To see the recipe, purchase this issue here.

fall | 2015 |





fall | 2015 |

When Australian vegan cyclist Leah MacGibbon contacted me to share the news of her recent accomplishment, I had no idea what Everesting was about but I was intrigued. When I watched the video she sent me, I was amazed and thought to myself, “Hell no could I do that!” Women who make me say things like that inspire me on my own fitness journey. They are the ones I want to feature in this magazine so you can also be inspired. At 41, Leah is doing more on the road than people half her age. Nothing will stop her from meeting her goals. She is the true essence of the word badass. Her passion and determination definitely shine through in this interview. Enjoy!

CM: How long have you been vegan and what

I only hit the hills, as there is nothing like riding in

prompted you to go vegan?

crisp, fresh air in the countryside. There is so much beautiful scenery, chance encounters with animals, and

I’ve been vegan for 13 years. I was vegetarian for a few

gorgeous bird songs to hear, especially in the mornings.

years before that, then I met a vegan who explained to me

I remember climbing Mount William in the Grampians,

what was really going on. I did my own research about

and near the top was a Wallaby just sitting there. I

animal cruelty, and I couldn’t believe I had been lied to my

couldn’t believe my luck.

whole life ‘til that point. I immediately went vegan. Five years later, I bought a beautiful carbon frame Orbea CM: When did you first get into cycling and why?

Diva. Can you believe my bike is called Diva? I’ve

Have you always been athletic?

been known to give her (Diva) the spa treatment in my bathroom too, and often say I love my bike, but it’s not an

I started in 2005. I kept getting asked to join some work

unhealthy love. [chuckle]

mates on a ride, so I dragged out an old mountain bike (which they all laughed at). I enjoyed the rides, so I

The comradery amongst cyclists astounds me. I have

invested in an entry-level road bike. Now I could hit the

learned all of my bike skills from my riding mates, and I

mountains, and join longer rides.

pass on that knowledge to other cyclists—we look out for each other, and support and encourage each other.


To see the full interview, purchase this issue here. Interview by Christy Morgan

fall | 2015 |

Photography by Nigel Welch, Pulse Photography 21

Bicycle Safety 101 The tools that keep you safe and sound by Laura Kaplan


fall | 2015 |

You just got on your bicycle and you’re raring to go... Maybe you’re about to go for a leisurely ride in the

It should be level on your head, not crooked or slanted.

country or get ready to bike to work in the city.

To see if the helmet will keep you protected when you

Do you know how to do a safety check? What else

fall, shake your head around. If it jiggles or moves

do you need to ensure that you, your bike, and

around too much, you may need more padding or a

others you encounter along the way will be well

different sized helmet. If it is too stiff and doesn’t move

taken care of? As more and more people become environmentally conscious and decide to commute by bike, bike accidents and deaths continue to rise. Let’s go through the basics of bike safety to keep you safe and sound while riding.

at all, it is too small. When securing the straps, your ears should be right inside the V shape that forms the Y shape with the part that snaps together on both sides. The stem of the Y should fall right below your ears. If not, adjust the straps. For a more comprehensive helmet fit checklist, check out


Check the bike itself.

The most important and most obvious bike safety rule is

It’s important that you don’t start pedaling before giving

to wear a helmet. I am shocked when I see people

the bike a quick once over. There is a mnemonic to help

neglecting this important piece of protection while riding

you remember what to look for called the “ABC Quick

on the road or elsewhere. It really can save your life. When

Check.” If you are unsure how to fix any problems

I was five years old, I lost a close uncle who died of a head

that may come up from this check (or have any other

injury as a result of not wearing a helmet. I would give

mechanical issues you don’t feel equipped to handle),

anything to have him back in my life. Since that isn’t

be sure to take it to your local bicycle shop. Many

possible, I instead make it one of my missions to educate

communities in the US and around the world have non-

about the importance of helmets and bicycle safety.

profit community bike shops where you can learn basic bicycle maintenance and mechanics at a low cost (or in

When selecting a helmet, it is important for it to have

exchange for volunteer time in the shop). Organizations

a snug fit. If you’re not sure what size helmet to pick,

like Bikes Not Bombs in Boston, MA and the

place one on your head without securing the straps.

Community Cycling Center in Portland, OR are great

If there is a space about the width of two fingers above

examples of these. You can find a listing of community

your eyebrows before the helmet, it fits! If not, find a

bicycle organizations worldwide on the Bike Collective

different size or helmet brand that meets the criteria.

Network website.


I am shocked when I see people neglecting this important piece of protection while riding on the road or elsewhere. It really can save your life.

fall | 2015 |

To see the full article, purchase this issue here.


Photography by Lindsay Faber

How to

Raise a Vegan Family by Christy Morgan

Vegan families come in all kinds of styles, shapes, and sizes. In this issue, we wanted to give props to those raising their children vegan in a world that isn’t always accepting of the vegan lifestyle. If you’ve been wanting your family to go vegan, these six families will inspire you by giving you helpful advice to make the transition smoother and less scary. They also share their favorite quick recipes and give insight into their personal journeys.


To see the full interview, purchase this issue here.

Dreena and Paul Photography by Lindsay Faber

Dreena Burton is a vegan author of five cookbooks,

ourselves. Animal products are at the top of this list. Diet

including Plant-Powered Families, and Let Them Be Vegan!,

is learned, and children grow to love the food they know.

and a full-time mom to three vegan kids. Her website,

Bringing nutrient-dense, beautiful plant foods into their

Plant-Powered Kitchen, is full of resources for parents.

lives at an early age helps set a foundation for healthy eating that can be with our children throughout their lives.

Definition: Who is everyone in your family? Definition: How do you respond to those who say Dreena, 44; Paul, 46; Charlotte, 14; Bridget, 10;

you should let them make their own choices? Or

Hope, 6; Puppy Ollie, 1.

did your kids make the decision?

Definition: How long have you all been vegan?

Dreena: I wrote a post about this very topic. As parents,

Dreena: Twenty years for my partner and me; we made the switch to veganism together. All my girls have been vegan since birth. Definition: Why was it important to you to raise

it’s our job to raise and guide our children. That includes dietary choices. If they decide to eat differently as adults, that’s their choice. I don’t sense they will, however. They are quite connected to eating vegan and truly love their food!

your children vegan?

Definition: What are your kids’ favorite foods?

Dreena: Many reasons, but ultimately I didn’t (and

Dreena: All three have different preferences, especially

don’t) want our children eating anything we wouldn’t eat

for fruits and veggies. But, all three love quinoa, beans,



fall | 2015 |

guacamole (and anything avocado), soups, pasta dishes, tofu, potatoes, a variety of fruit, and of course pizza and burgers (especially homemade burgers). Our 14-yearold now loves steamed kale. She asked if I could pack it in her lunch every day (with tamari and rawmesan). I never thought I’d see the day! Their palates really develop over the years, and I’m seeing this with our eldest, appreciating more variety and foods. Definition: Do you have any advice to parents looking to go vegan on how to handle social gatherings for kids? For example, birthday parties, school outings, school cafeteria, and holidays with family who may not be vegan. Dreena: This is a lengthy discussion. I cover most of these situations in my new book, Plant-Powered Families, offering tips and solutions based on my 14 years of mothering. It can feel more intimidating looking ahead, too. I found it was much easier to work through than I had initially anticipated. Definition: What ways do you guys stay active and fit? Dreena: I’ve always been an independent exerciser; I prefer doing exercise routines on my own, and usually at home. I do a brief amount of exercise every day of the week. I usually alternate yoga or strength training with rebounding. Not more than 20 to 30 minutes, easy to fit in and it gets my day off to a good start. Our two older girls play hockey, and my husband coaches and is on the ice with them a lot. Our youngest is always running. Literally. Plus she does dance. But, mostly running... Photography by Nicole Axworthy

fall | 2015 |

everywhere... all day!



Definition: Has your family experienced any health benefits since being vegan? If so, what are they? Dreena: Our girls have only known eating vegan, so we don’t have a before-and-after story for them. But, Paul and I certainly enjoyed health improvements. Paul used to get frequent, recurring throat infections, and also had asthma and used inhalers. That all cleared up when we eliminated meat and dairy and became vegan. I used to have very stiff and sore joints, and had very sluggish digestion and experienced episodes of gout in my 20s. Again, that all improved after adopting a healthy vegan diet. Definition: Have you encountered any negativity from schools or doctors? How do you handle this? Dreena: At times. I’d say challenges due to lack of knowledge more than outright negativity. With the girls and school, I talk about some of these social situations in Plant-Powered Families. The challenges change with the ages of our children, and I find our older daughters can discuss their diet very confidently with friends. It helps to be prepared as a parent, such as having treats with teachers for class parties, and offering to bring vegan versions of kid-friendly foods. With doctors, I’ve had a couple of situations, some years back, where doctors suggested we should include some animal protein, like eggs, for “complete” protein in our diet. In one situation, it was on a first visit with a doctor, and I truly felt that they didn’t understand the breadth of a plant-based diet, and they wouldn’t be a good fit as a health practitioner for our family. When I felt challenged and began to doubt any of my choices, I’d search the answers I needed through sources like PCRM and books like Becoming Vegan.



fall | 2015 |

Directions: In a food processor, add the walnuts, almonds, oats, and garlic and process through until crumbly. Then add the sweet potato, nutritional yeast, Dijon mustard, rosemary, and tamari and process until just well combined. Transfer the mixture to a large bowl, and refrigerate for about 1/2 hour. When ready to bake, preheat oven to 375°F and line a baking sheet with parchment paper. Take scoops of the mixture (1 to 1 1/2 tablespoons in size) and place on the prepared baking sheet. Bake for 17 to 20 minutes, until golden and just firm to the touch (do not overbake, or they will dry out). Remove, and serve with pasta or tomato Photography by Nicole Axworthy

sauce, or as an appetizer with dipping sauce!


Nut-Free Option: Replace the walnuts and

Needing dinner fast one night, I reached for

cup hemp seeds.

almonds with 1/2 cup pumpkin seeds and 1/3

pasta and tomato sauce—but I wanted to make it heartier. With cooked sweet potato in the

Sweet Potato Note: For this recipe, you only need

fridge, these SweetBalls soon took shape!

one small-medium sweet potato. You can use orange or yellow sweet potato.


Seasonings Note: There is no need to add salt

1/2 cup raw walnuts (see note for nut-free option)

because of the tamari used in this mix, but if you

1/2 cup raw almonds (see note for nut-free option)

feel like seasoning with sea salt and pepper, test

1 cup rolled oats 1 medium clove garlic (or large clove for extra garlic bite)

the mixture and add a little to taste. Makes 15 to 18 balls

3/4 cup cooked and cooled sweet potato, skins removed (see note)

Want more ideas? Try forming patties with this

2 tablespoons nutritional yeast

mixture for quick and scrumptious burgers. •

1/2 to 1 teaspoon Dijon mustard 1/2 teaspoon fresh rosemary leaves or fresh thyme 1 1/2 tablespoons tamari or coconut aminos

fall | 2015 |

To see the full article, purchase this issue here.



YES, EVEN YOU SHOULD WEIGHT TRAIN! by Jason Venckus Strength training is essential when it comes

more important to build strength and power

to gaining an edge on the bike. All over body

in the muscles that concentrically accelerate

strength is great, but there are some areas that

them: the glutes! The first three exercises

need a little more development and attention

build strength and power in the glutes. Then

than others. Leg turnover is where it’s at. When

we move on to other important areas of

your legs can pedal faster and more efficient,

the body for gaining strength as a cyclist.

you move faster. When you ask newer cyclists

Complete all sets of each exercise before

what muscles they should focus on in the gym,

moving on to the next exercise. Be sure to do

they will likely say quads or hamstrings. While it

a five-minute warmup before and cooldown

is important to strengthen those areas, it’s even

after this strength training workout.




This exercise targets the glute complex (minimus, medius, maximus) as a whole. Secondary muscles involved are the hamstrings. You’ll need a resistance band that has two cuffs on each end. Begin by tightly strapping one cuff on each ankle. Slowly lean forward and extend the right foot behind you, keeping toes flexed, hips level, and the leg perfectly straight. Return leg to starting position and kick back again for 12 reps, then switch sides. Note: If your ankle or hip turns out with each kick it may mean you need to strengthen your hips. If you don’t have access to a resistance band with cuffs, you can do this kickback exercise with a cable machine.



This exercise targets not only the gluteus medius and maximus but also the hamstrings and low back. Strengthening this entire line of musculature is a surefire way to increase leg turnover and reduce low back pain while on the bike. Stand with feet hips width apart and toes underneath the barbell. Slightly bend the knees (do not squat) and pick up the barbell with an overhand grip, keeping the back flat and eyes focused forward. Evenly stand up while keeping the barbell close to the shins with shoulder blades back and down. Stand all the way up bringing the barbell to your upper thighs. Lower the barbell below your knees, with a straight back, keeping the barbell close to your body. Engage the glutes and hamstrings as you stand up again. Complete all reps and sets then move onto the next exercise.


To see the full workout, purchase this issue here.

fall | 2015 |



fall | 2015 |



SHOWDOWN We searched high and low for the healthiest brands. Here’s what we found! by Nicole Axworthy


lucky to find a loaf that is both healthy and vegan. Along the

of our everyday lives, whether we start the day with a bagel

way, you’ll read baffling terms like sodium stearoyl­-2­-lactylate,

or toast, have a sandwich for lunch, or finish off with pizza

glycerides, and “natural flavoring,” and find packages that

for dinner. Of course, the convenience of store-bought bread

bear a range of health claims like “heart healthy,” “double

fits into our busy days much better than making our own at

fiber” and “enriched.”

or many of us, bread is a comforting if not essential part

home, though it’s not always easy to pick the right loaf. There is an overwhelming number of brands lining the supermarket

When it comes to bread, there’s a big difference between

shelves, many of which are based on refined flours, unhealthy

a lousy product and a good one, but rest assured there are

fats, sugar and various chemical additives.

good ones out there. That’s why we took a few of our top picks, including sprouted varieties like Food for Life and

What was once thought of as a humble, homemade staple

Silver Hills, and reviewed them side by side for nutrition

has become a heavily processed, low­-quality food item.

and flavor.

It’s disheartening, to say the least. If you’re a health-­conscious eater, chances are you’ve gotten used to reading labels and you probably stick to bread that claims to be whole wheat or whole grain. After all, you want to buy bread that will be good for you and your family. But


Our overall favorite? Check out the chart on the next page to find out.

after reading labels on a dozen different brands, you’d be Find Nicole Online: Check out Our Team page!

To see the full article, purchase this issue here.

fall | 2015 |


Plant-Powered Athletes

e h t at


the Competition

Over 45 vegan athletes competed in the Naturally

We sat down with four of the female PlantBuilt

Fit Games in Austin, Texas on June 6. Many of

members, who specialize in Strongman,

them competed on the PlantBuilt team, while some

Kettlebell, CrossFit and Bodybuilding, to get to

came to compete alongside them and their local

know their spirit and motivations behind competing.

friends. It was nothing short of amazing to watch

These women prove that you can perform well, stay

these skilled, passionate athletes compete and

the course, push past limits, outlast the competition,

completely crush their omnivore opponents.

and thrive on a vegan diet. May they inspire you to become more.


Photography by Amanda Heilman


fall | 2015 |


Stacy Foster

CM: You recently started competing in Strongman.

female gym member. I was thrilled at the opportunity and we

Can you tell us a little bit about the sport and why

started training right away for the competition three weeks

you became interested in it?

out. The competition had five events, the likes of which I had

Ever since I was a kid catching glimpses of The World’s Strongest Man on television, the sport of Strongman has delighted me and caused me to gasp and say, “Whoa! That’s a thing people do? It looks nuts...and fun!” While I imagined myself as a Strongman competitor, I honestly didn’t expect it to become my reality! I competed in basketball growing up, kayaked whitewater in my twenties, played rugby from my late twenties to mid-thirties, then competed in mixed martial arts (MMA) until 2009 when I was paralyzed by Guillain-Barre’ Syndrome (GBS). I was paralyzed for seven days and made a near full recovery within a year. GBS was one of the best things to ever happen to me because it strengthened my faith and taught me deep gratitude for my family and mobility. I like to say that anything that happens after getting out of bed is a bonus!

never seen—it was tremendously heavy and so much fun! The experience was sweetened with a first place team victory but I didn’t need to win to be hooked! My coach mentioned another competition taking place in June at the Naturally Fit Games. A bunch of us from the gym committed to the competition and trained rigorously. While training for the June competition, I heard of another competition in San Juan, Texas in May. The weights posted for that May competition blew my mind but I registered and travelled to San Juan alone because my gym mates weren’t interested and the opportunity was just so compelling I couldn’t pass it up! What I expected from the competition in May was to zero some events, that is, to fail—perhaps I’d even zero all of them, but I wanted to try, especially since the weights were so intimidating to me. What actually happened: I completed all the events, including the most intimidating,

GBS left me with pain that is aggravated by rest. I’m not

which was to place a 175-pound atlas stone to 30" for max

kidding. I must keep active to alleviate pain. My GBS

reps in a minute, and won third place!

recovery included yoga and running for a few years but, as terrific as those sports are, I’m not very good at either. MMA is against doctor’s orders, so, by 2012 I was getting stronger and managing pain through CrossFit. As much as I love the gymnastic elements of CrossFit, I’m not very good at those either, but still I WOD-ed on.

That podium finish resulted in an invitation to the North American Strongman (NAS) National competition next October in Quad Cities, Iowa. With the invitation to Nationals in hand, I was able to keep training hard for the Naturally Fit Games, in my hometown, without as much anxiety and really enjoy the experience. My mom and dad

Meanwhile, my giddy delight in Strongman remained

were able to attend along with my brother, nieces and

without a thought that I could participate until January 2015

beloved friends. I was encouraged that they were in the

when my CrossFit coach asked me if I’d be interested in

crowd cheering and I dug deep, especially when deadlifting

doing a local partner Strongman competition with another

the Honda Fit for 11 reps in a minute,

fall | 2015 |



You would not believe how many women compliment my arms because of the muscle definition and ask me how they can have arms like mine. I tell them the muscle definition is a byproduct of having fun and I try to encourage women to lift heavy weights—for every reason from looking good to functional fitness to increasing bone density.

CM: Can you tell us a little bit about your transition from paleo to vegan and why you wanted to make that switch? I love to talk about my switch from paleo to vegan! I only wish I had switched to vegan sooner! Photography by Amanda Heilman

and I was blessed with a sweeping first place victory in the Women’s Middleweight Division. Strongman is thrilling and still causes me to gasp and exclaim, “Whoa! That’s a thing people do? It looks nuts...and fun!” But now it’s a thing I get to do, even at age 44, and it is so much fun! I am deeply grateful to be able to participate in Strongman; it is truly a dream come true! Winning at Strongman and with the support of my family is pure bliss!

Rewind to transitioning to paleo: my performance cratered for two weeks in both strength and endurance and then showed distinct improvement, but after two years I felt what I call “meat toxic” and not my best even though my performance was improving incrementally. I went to BeyondFit on a trial membership because it was nearby and very affordable. While there, I opened my mind to the vegan way of training and was blown away! The transition was a little gassy for a few weeks and I encouraged people to stay back when I was doing my 10 minutes of post workout steady state on the rower, but my

CM: What does your program look like from day to

strength and endurance immediately began to soar.

day to train for this kind of competition?

Let me say that again because I never get tired of saying

Heavy! I train in a terrific CrossFit box and continue with metcons but my coach sets aside special accessory exercises for me that are transferrable to Strongman. While calculating the weight percentages for my sets, I round up because the strongest person lifts the most weights.

it: When I switched to a vegan diet, my strength and endurance immediately began to soar! If you don’t believe me, let me show you my workout log, or ask my paleo friends who are still making that incremental progress while my numbers continue to soar. I’m only bragging about veganism when I tell you that what I struggled to back squat a year before becoming vegan, I can squat 20

CM: What is the biggest misconception about

times unbroken now. Veganism can save the world and

women and fitness?

it can also improve your Wilks score! All of this healthy

Lifting heavy weights is absolutely healthy for women and

every year? Yes, please!

is the biggest misconception about women and fitness.


goodness while single handedly saving millions of lives


fall | 2015 |

CM: What does your nutrition program look like?

All that and keep in mind that I am 10 to 20 years older than

Any special dietary guidelines?

those other athletes. The vegan diet is simply wow for fitness

I eat organic almost exclusively because it is important for

and recovery. I call it Vegan Power!

many reasons. My diet consists largely of seasonal fruits and vegetables with tofu, tempeh, or wheat roast. My mom told me at my first vegan Thanksgiving that if I wanted to eat then I had better cook. So I plugged into the fabulous

CM: What excites you most about competing? How did you do at the Naturally Fit Games?

vegan blogs and showed up for the family chow down with

Competing is thrilling. It is like a max test day with friends

two appetizers, four sides, a main dish, and three desserts.

and family and there are prizes. Competing is like the final

Ba-bam! Prior to veganism, I would show up at Thanksgiving

brushstrokes on the painting you have lovingly labored over

hungry with a bagful of empty containers for the leftovers.

and you finally get to let the world see the finished product.

During holidays, my family tries everything I prepare and

Plus, we get to celebrate and eat afterward. During my first

enjoys most of it. Veganism taught me to cook and—

powerlifting meet last March, I got to set six state records,

oh, yum!—I get to eat great food every day, never again

three in the open division and three in the master’s division.

wondering what is on my plate! No, I don’t have any special

As I was pulling a 27-pound deadlift PR on the last lift of

dietary guidelines but I limit the vegan junk food to special

the day, I reflected on being paralyzed with GBS and now

occasions. I think it is funny when people ask me what

I was surrounded by all these strong and supportive people!

vegans eat. I say, “Everything else!”

I mean it when I say that anything that happens after I get out of bed is a blessing and I am so deeply grateful.

CM: What do you typically eat pre- and post-workout?

As for the Strongman competition at the Naturally Fit Games, I won first place in my division and got to stand at the top of the podium! •

I typically eat a banana rolled in hemp seeds about two hours before lifting. Immediately post-workout I drink a pea, rice, hemp, and sacha inchi protein shake before going home and eating my head off.

CM: What are three things you always have in your gym bag?

CM: Do you feel your vegan diet improves your fitness performance? If so, how?

Lifting shoes, lifting belt, and post-workout vegan protein


Yes, yes, oh, yes! I mentioned that the transition into veganism catapulted my strength and endurance levels but another truly remarkable benefit of my vegan diet is the mind-blowingly improved recovery! At the Naturally Fit Games, I competed in five very challenging Strongman events and I noticed on Facebook that other competitors from that day were very sore and took several days off from training. I am thrilled to report that I was 0% sore—I’m not kidding! And I took my regular rest day with active recovery (walking dogs and yard work) but

To see the full article, purchase this issue here.

did not miss a single training day this week. fall | 2015 |


In Jo’s Kitchen Find Jo Online: Check out Our Team page! Recipes and Photography by Jo Hodson.

Quick Pizza Base A super-speedy, yeast-free quick bread style pizza base. The best thing about this base is that you can change up flours to make it gluten-free, too. Ingredients:


1 cup (150g) spelt flour*

Combine the dry ingredients in a medium bowl. Add the yogurt and mix to form a

1/3 cup + 1 tablespoon (50g)

too sticky.

tapioca or arrowroot starch 1 teaspoon (2g) baking powder 2 tablespoons (15g) chia seeds 1 heaping teaspoon (3g) seasoning of choice (I used an Italian blend) 1/2 teaspoon (1g) sea salt 1/2 cup (130g) unsweetened soy yogurt or other nondairy variety of similar consistency About 1/4 cup (50ml) water

dough. Add water slowly until the dough just comes together in your hands, but isn’t Place the dough on a lightly greased and flour-dusted baking sheet. Use your hands to press the dough into one large or two to three smaller rounds about 1/8 to 1/4 inch thick. As you press it out, dust with extra flour to ensure it doesn’t stick to the baking sheet or your hands. Bake the bases at 350°F (180°C) for 5 to 10 minutes, depending on the size, to seal and partially cook through. Prepare your toppings of choice (see the following pages for sauce recipes and topping options). Once you have added the sauce and toppings of choice, bake for 10 to 20 minutes more (depending on size of vegetable pieces used) or until golden all over. Makes 3 servings (for three individual size pizzas)


Nutrition per serving: Calories: 271  Protein: 9.6 g Carbohydrates: 54.3 g  Fat: 3.6 g  Fiber: 8.4 g  Net Carbohydrates: 45.9 g


You can change up the flour to make the base gluten-free. I have tried buckwheat flour, which worked well, but you could try other flours or your 40

own tried-and-true blend if you prefer.

Fresh Moxarella Cheese Original recipe by Somer McCowen Perfect for topping pizzas or other baked dishes... Easy to make and it keeps well in the fridge for a few days! Ingredients: 1/4 cup (40g) cashews

Directions: Blend everything together until as smooth as possible. If you do not have a high powered blender, soak the cashews in hot water for 1 to 2 hours beforehand then

1 cup (230g) hot water

drain and blend with the rest of the ingredients.

2 tablespoons + 1 teaspoon

Add the thick mixture to a saucepan and cook over medium heat until lightly

(25g) tapioca starch 1 teaspoon (3g) olive oil 1 clove garlic, crushed

bubbling, stirring continuously. Continue cooking for 5 minutes until the mixture thickens and gets a little stretchy. Set aside to cool and then use to dollop on pizzas or other baked goods. This makes more than you need for the pizza base on page 90 (unless you are very generous!) so

3/4 teaspoon (2g) sea salt

you can store leftovers in the fridge for a few days.

1 teaspoon (2g) lemon juice

To cook, add to pizza during the last 10 to 15 minutes of baking time for the perfect golden hue. Makes about 1 cup or 4 servings


Nutrition per serving (based on 1/4 recipe): Calories: 91  Protein: 1.6 g Carbohydrates: 9.1 g  Fat: 5.8 g  Fiber: 0 g

Want other ideas?

Try omitting the garlic and reduce salt to a pinch, then add vanilla bean or cocoa for a sweet baked custard-style dessert over fruit or crumble!

To see all recipes, purchase this issue here.

fall | 2015 |


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