VegWorld 42

CONTENTS VegWorld Magazine - September/October 2017

THE FUN SIDE

FAMILY AND LIFESTYLE

11

25 Do You Have The Birthday Blues?

How Your Family Can Still Be Vegan At Birthday Parties & Why It’s Not A Big Deal

Vegan Hot Sheet

14 Vegan 101 Boot-Scootin’ Vegan 18 VegWorldly Wanderings Merriment In Maryland – Fashionable & Fun Surprises In Howard County 24 VegWorld Events Calendar

28 Hey, It Could Be Worse!

How Suggestive Marketing Can Mislead You In Your Food Choices

FEATURE STORIES 32 The Psychological Aspects of Going Vegan Why Some Vegans Return To Their Carnivorous Ways by Karen Ranzi 37

Navigating Social Tripwires Three Strategies For Making Good Food Choices In Public Settings by Howard Jacobson, PhD

44 Practicing Mindful Eating Habits How To Break Stress Eating Habits & Cut Through Cravings by Lani Muelrath, M.A. 51

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Prescription for a Peaceful Potluck Three Steps To Avoid Stress & Have More Fun With Friends by Jennifer Singh, M.D.

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CONTENTS VegWorld Magazine - September/October 2017

FRESH FINDS

REGULAR FEATURES

59 True Beauty Update Your Makeup Bag For Fall

8

Credits

9

Editor’s Note

61 Fashion With Compassion Eco-conscious, American-made Vegan Bags From Rewilder

64 Eat the World GreenSpace Café – Quite Possibly The Best Restaurant In The Americas!

87 Prescriptions for Health Joy, TMAO & Your Gut 93 Love, Lori Beyond Chicken Soup

67 Soulgood Food Makes For A Healthy Community 70 Things We Love Crunchies Freeze-Dried Snacks, Go Veggie & Emmy’s Organics

RECIPES FOR HEALTH 74 Zucchini Roll Up 77

Creamy Herbed Polenta

79 Macaroni Salad 81 Fogwood & Fig: Roasted Red Pepper Hummus Bowl With Quinoa & Avocado 83 Red Baron’s Best Beet Salad 85 Best Damn Instant Pot Vegan Chili

© VegWorld 2017 VegWorld Magazine

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CREDITS VEGWORLD STAFF

CONTRIBUTORS

Publisher Edward N. Smith III

Editor-in-Chief Amanda C. Smith

Managing Editor Lori Fryd

Zel Allen

Linda Carney, MD

Cathy Carter

Shoshana Chaim

Diana Bezanski

Lori Fryd

Clay Garrett

Courtney Garza

Erin Goldmeier

Howard Jacobson Amy Johnson

Sharon McRae

Lani Muelrath

Natalie Norman

Karen Ranzi, M.A.

Mark Reinfeld

Michael Taylor

Robin Tierney

Chuck Underwood

Assistant Editor Cathy Carter

Assistant Editor Tanya Cleary

Advertising Manager Jill Alexander

Marketing Director Courtney Garza

Fashion Editor Erin Goldmeier

Food Editor Amy Johnson

Graphic Design Clay Garrett

Cover Design Clay Garrett

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

E

ven saying “The Psychological Aspects of PlantBased Eating” is quite a mouthful! Yet, experts tell us that the number one reason many people cannot successfully make the transition over to veganism is due to the psychological struggles which derive from giving up one way of life and embarking on a completely different way of eating.

Food.

The customs, the traditions, the social norms, and even the religious rituals which surround food and food preparation are immeasurable. For many of us who have given up our Standard American Diets and gone over to a whole-food, plant-based lifestyle, these issues have hardly ever warranted a second thought. It is only when we begin the process of eating mindfully, truly looking at what’s on our plates and the daily habits surrounding our eating, that we discover just how much of a role food has played in our lives. And then we have a challenge.

Because, as we commit to eating this way, we will inevitably be confronted with family, friends, social, and professional situations where our choices are questioned, sometimes angrily, sometimes resentfully, sometimes with a sense of loss or even betrayal. What? You are no longer going to share in our family’s traditional Thanksgiving turkey? What? You won’t have a steak dinner with your old friend anymore? What? You’re not going to prepare the same familiar comfort foods for your children?

The list of changes that must be made around food and food traditions goes on and on.

That’s where the psychological aspect comes in. In this issue of VegWorld, we explore the countless number of ways that our eating choices affect our daily lives and offer sage tips, commentary, counsel, and strategies for effectively dealing with them. Dr. Howard Jacobson joins us with an illuminating essay entitled “Tripwires” which discusses the psychosocial changes we need to make to successfully wrap our heads around making good food choices in social settings. Also, for the first

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time, we are pleased to feature an article by well-known plant-based physician, Dr. Jennifer Singh, who asks the age-old question: “If I eat a plant-based diet, how in the world am I supposed to socialize with my friends?” Our regular column, Love, Lori offers an essay entitled “Beyond Chicken Soup” which takes an emotional look at the traditional foods and food associations which have impacted us so profoundly throughout our lives. Plus, our resident expert on children’s food issues, Shoshana Chaim, is back with a whimsical, informative article entitled, “Do You Have The Birthday Blues?” which deals with navigating healthy, plant-based birthday parties for our kids. And Dr. Linda Carney returns to scientifically demonstrate how the SAD way of eating, in and of itself, actually feeds our depression and gets us stuck in unhealthy spirals.

Of course, we also return, as usual, with many scrumptious recipes, restaurant (and even food truck) recommendations, and exciting travel destinations which make all this psychological work well worthwhile!

Plant-based eating is, in many ways, a mindset which takes us out of our surrounding culture and lands us in a healthier and far more sustainable one. But, to do it successfully, we need to – simply put – get our heads on straight. We can do this with wit, joy, pride, camaraderie, and a ‘delicious’ sense of fun and adventure, but we have to do it. Getting our minds right so that we can fully delight in this beautiful lifestyle. That’s what this issue of VegWorld sets out to help you with.

Enjoy!

Lori Fryd

In health,

VegWorld Managing Editor

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VEGAN HOT SHEET Latest Vegan & Plant Based Buzz

ECO-FRIENDLY, TESLA, JUST TOOK

A

THE VEGAN PLUNGE!

merican automotive and solar panel manufacturer, Tesla, has made a big decision. In keeping with the company’s environmental-

thetic material that doesn’t rely on animal by-prod-

ly-friendly products such as electric cars and energy

responsible, and relevant to the company’s sustaina-

storage, it seems natural for them to take the next

ble, “green” branding and image.

step and renounce the use of animal leather in all of their vehicles. Instead, they will be utilizing “vegan seats” which are fabricated from a new kind of syn-

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ucts. The decision is being positively received by their loyal, long-time customers as timely, socially

Well done, Tesla! http://www.collective-evolution.com/2017/08/01/ tesla-just-went-vegan/

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TIME FOR UNSCRUPULOUS

“BEEF” MANUFACTURER TO ‘PONY UP’

W

ith all due respect to Forrest Gump, there are many things in life that contain surprises, not just boxes of chocolates.

meat allowed investigators to trace the origin of the

Case in point: Hamburgers. Most consumers believe

horse meat was meant to boost profits for the com-

they know what they’re getting when they bite into

pany and might never have been detected had the

their grilled and/or fried cow flesh, but, alas, like the

ID chips not been found.

now legendary Gump candy boxes, carnivores can really never know what surprises may be in store for them. Businessman Andronicos Sideras stands accused of lacing his beef products with the meat from slaughtered ponies. Tiny ID chips found within the

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product back to two pet riding ponies and a valued hunting horse. Prosecutors believe that the sale of

Sideras faces jail time for his role in the troubling scandal. http://www.mirror.co.uk/news/uk-news/businessman-who-laced-meat-pet-10878215

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GOVERNMENT INVOLVED IN CHEESY BID

TO BOLSTER THE DAIRY INDUSTRY

A

lower world-wide demand for dairy products, coupled with more prolific milk-producing cows, have added up to a whopping 1.3 billion pound surplus of cheese in the U.S. alone, this year.

Enter government-sponsored groups such as Dairy Management Inc., whose job it is to bail out the struggling dairy industry by marketing and promoting all things milk, cheese, butter and yogurt-related. The geniuses behind the phenomenally-successful “Got Milk?” campaign are back with a vengeance now, though their government-related links are stealthily kept on deep background. Their ongoing mission? Working for gargantuan fast-food giants like Taco Bell to produce such heart-stopping delicacies as the “Quesalupa [which contains] about five times the cheese load of a basic Crunchy Taco. To produce the shells alone, Taco Bell had to buy 4.7 million pounds of cheese.”

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With such lucrative bottom lines on the horizon, not to mention taking care of the gargantuan glut of dairy in the marketplace, it is no wonder that the actual cardiovascular and cancer-inducing consequences of the product are of little concern to the pushers. As Pizza Hut and others have delightfully learned, the more cheese any fast food product contains, the better it sells. Once fast food companies (ably assisted by armies of food scientists, chemists and our own government) start freezing and mass producing their addictive creations and selling them to such behemoths as Wal-Mart and Kroger, the only thing that stands between them and the consumer is education about the appalling dangers of dairy consumption. With such large corporate interests and profits at stake, it’s an uphill battle all the way. https://www.bloomberg.com/news/features/2017-07-19/the-mad-cheese-scientists-fighting-to-save-the-dairy-industry

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VEGAN 101 BOOT-SCOOTIN’ VEGAN

by Cathy Carter

R

ecently, I’ve been attending line-dancing classes. Country and western dancing is something my husband and I used to do

line-dancing have to do with being vegan?” Well,

many years ago, so I feel as though I’m returning

about my family situation and the general mindset

to my roots. You’re probably asking, “What does

against “veganism” in this part of the country.

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nothing really (although it is good exercise!). But the “country” aspect has triggered some thoughts

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You see, I live very close to the East Texas / Loui-

bacon. I’ve even heard stories about fried squirrel

siana border. I am sandwiched between Texas cul-

(y’all!!), and fried quail was a treat at Christmas-time.

ture where meat is king – steaks, ribs, BBQ brisket,

Down home, meat-loving, boot-scootin’ country

burgers, chili – well, you get the idea, and Loui-

folk is the best way I can describe my husband and

siana culture where Cajun cuisine reigns supreme

his siblings.

– blackened fish, shrimp etouffee, jambalaya, boudin, and mudbugs (aka crawfish). This is the fare my

So, is it any wonder when I announced six years

husband and I grew up eating, and many people in

ago that I was becoming a vegetarian, my husband

this area don’t even know what “vegan” means.

threw up his hands and exclaimed, “I’m not giving up my meat!”? I had to make a decision, right then

To complicate the issue, my husband was one of

and there. Was I going to push for him to join me in

six children, in contrast to me, an only child. Sadly,

this newfound quest to get healthy, or was I going

his father passed away at age 42 (heart attack), leav-

to back off and allow him to find his own path to

ing behind David’s mom and five children still living

better health? I wish I could say I took the high road

at home, the youngest being four. Putting food on

and let him make his own way, but I didn’t. I was

the table for five growing children was a struggle,

so excited about the weight loss, newfound ener-

so I am not judgmental when it comes to what they

gy, and overall feeling of wellness and good health

ate. But almost everything was fried... fried chicken,

that I, like so many new vegetarians or vegans,

chicken fried steak, fried catfish, fried hamburger

wanted to share what I had discovered. I couldn’t

patties, French-fried potatoes, fried eggs and fried

understand why he couldn’t see what I saw or do

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VEGAN 101

VEGAN 101

what I did. The more I pushed, the more he backed off. I cooked my meals; he cooked his.

Nine months later, after attending a Rip Esselstyn Immersion weekend and the first ever Get Healthy Marshall Healthfest, I took the plunge and became 100% vegan. Once again, my husband threw up his hands and told me he wasn’t giving up his meat!

By this time, I had stopped haggling him about his diet. If he was content to continue his Sad American Diet and take blood pressure, cholesterol, and blood thinner meds, it hurt my heart, but what could I do to change his mind?

I failed to realize that David was watching and observing me all that time. He saw the 40-pound weight loss. He saw the extra energy I had. He realized how much happier and healthier I had become.

The day he declared he was going to “eat more like me,” I nearly went through the floor – literally. He was quick to add, however, “I’m still not totally giving up meat.” Okay! It’s a start.

There are three important lessons I learned: Don’t try to push someone else into a major lifestyle change.

Regardless of how excited you are about your dietary accomplishments, all of the pushing and arguing in the world (even if you know you are right) will only serve to alienate that person.

Be a shining example. Modeling the positive effects of a plant-based diet on your health is far more effective than trying to convince people to see things “your way.”

Learn to coexist with those who don’t see eye-toeye with you.

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VEGAN 101

It was a hard lesson, but I learned I had to let go

I take the same approach with his siblings. Among

when my husband didn’t want to enthusiastically

them and their spouses, three are cancer survivors,

follow me on my journey. He has to follow at his own pace.

one is diabetic, one has arthritis, one has severe asthma, and they all have high blood pressure.

I’m happy to say, “We’ve come a long way, baby!”

But do they want me to tell them about my diet?

My husband’s diet now consists of about 80% plants

No. But they are watching me; I know they are.

and 20% meat and dairy. Is that where I want him to

I’m waiting for the day when they want to know

be? No. He could do better, but so could I. We’re not

more. I’ll gladly tell them, but until then, mum’s

perfect. But his diet is so much better than it used to be, and he’s off all his meds with the exception of ½

the word.

a blood pressure pill every 3-4 days. We could have gotten here so much faster if I had backed off and

Now, if I could just get David to take me

exercised some patience in the beginning.

line-dancing!

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

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MERRIMENT IN MARYLAND

FASHIONABLE AND FUN SURPRISES IN HOWARD COUNTY

T

Story and photos by Robin Tierney alk about a whirlwind weekend: we modeled designer fashions, navigated a maze of illuminated bubbles and ate fabulous food

Our girlfriend getaway proved that big cities are not

at a place with an all-vegan menu that’s as long as

those willing to map a route and rent a car. And

I am tall.

in Howard County, those surprises included great

the only places a traveler can find great shopping, food and fun. “Suburban” locales hold surprises for

vegan fare.

Where is this cool place? Howard County, Maryland, a land of countrysides with gently rolling green hills

ELLICOTT CITY: Lining this historic town’s leafy,

tucked between Baltimore and Washington, DC.

hilly Main Street are storefronts brimming with an-

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VEGWORLDLY WANDERINGS

tiques, vintage jewelry, diva fashions and cafés. My

High atop a nearby hill are restored remains of

favorite find: fluttering dragonfly and bird “trem-

Patapsco Female Institute Historic Park. Between

bler” pins at Attic Antiques ‘n Things, which Bren-

1837-1891, the school taught botany, chemistry,

da Franz has run for 29 years.

At the bottom of the slope, the B&O Railroad Museum is based in America’s first passenger train station close to early-1800s mills operating with water

languages, literature, math and music, molding elegant young ladies into engaged citizens. Now the Greek-revival architectural ruins make a terrific backdrop for weddings as well as productions of

from the Patapsco and Tiber Rivers. Exhibits include

the Chesapeake Shakespeare Theatre Company,

nostalgic blue and white railway china, some de-

an esteemed troupe performing outdoors here and

signed by the first female railroad engineer.

in downtown Baltimore. We saw “The Tempest.”

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VEGWORLDLY WANDERINGS

LEE ANDERSEN FACTORY AND STORE. Next to ManneqART stands Lee’s factory-studio where creative fashionistas get their training, and there are racks of eye-popping ready-to-wears, from tunics to pants to gowns in all kinds of fabrics. A gauze line is called GauZilla. There’s also a long fashion runway leading to a stage, backdropped by a gorgeous translucent glass art wall. We try on, and model, flowing satiny skirts, Harry Potter-esque robes, embroidered mesh jackets and other high-fashion designs tagged at outlet prices. “The fabrics are eco-friendly,” says Lee. “How do you “Noh Brar,” a work featured at the Manneqart Museum.

MANNEQART MUSEUM. Hidden in an office park

wear this?” I ask about a fluttery sheer black wrap.

Lee replies, arms a-flying, “Inside-out, upside-down, with a brooch, any way you want!”

in Laurel is a wonderland of way-out fashions.

Curator/owner/designer Lee Andersen said the

HISTORIC SAVAGE MILL. Producing textiles from

name refers to both “mannequins” and “manic.”

1822 to 1947, mostly canvas for clipper ship sails,

This spritely fireball leads visitors from one amaz-

the building now houses home decor, craft and

ing fashion creation to the next. Exhibits are keyed

apparel shops. Grabbing armloads of colorful and

to themes such as “flora,” “fauna,” “water” and “an-

quirky second-hand $5 fashions, we turned Char-

droids.” The brilliantly conceived and colored art-

ity’s Closet into a sorority party. We went bananas

works are made by designers worldwide from recy-

in The Queen’s Ink over ink blocks, craft supplies

cled and nontraditional materials. Examples: a bra

and art bling.

of pink handcrafted paper blooms that would look just right on the musician Bjork...a roulette-wheel

WALK IN THE WOODS. To burn a fraction of the

bodice cocktail dress...and a wedding gown made

calories we consumed, we walked not only be-

from coffee filters. And tiaras.

tween stores but also beneath the lush green canopy of trees by the river at Patapsco Valley State Park, which is a mid-Atlantic favorite for mountain/ trail bicycling, paddling and camping.

ARCHITECTS OF AIR. We caught one of the area’s many festivals, the Columbia Festival of the Arts.

There we wandered in awe through an inflatable, multi-room sculpture that bathes visitors in lights of various patterns and colors. The surreal space invites contemplation, even among young children.

MERRIWEATHER POST PAVILION: Given our shared

Fun, quirky fashion is a regular site in the stores of Ellicott City.

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love of music, we grooved to a Dave Matthews and

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VEGWORLDLY WANDERINGS

Tim Reynolds gig at this modern amphitheater, surrounded by woodland in Columbia. Surprises were part of the show, with cool songs such as “Samurai Cop” and jams with a couple of musicians Matthews met on recent travels.

Veg-Friendly Feasting At a Clarksville shopping center called Conscious Corner, we found a group of ethically conscious stores. Roots Market was packed with fresh produce. Nest had lovely eco-centric

Clarksville’s Conscious Corner offers an array of vegan food options.

giftables. Bark! sells good food for companion animals. Great Sage serves good food to humans -- dozens of all-vegan, organic dishes inspired by exotic flavors from around the world.

My companions dug it as much as I did. They declared the coconut cream-based drinks better than dairy-based milkshakes. One swooned over the Melee salad with spiralized beets, watermelon radishes and other veggies: ”It made me feel happy, like eating sunshine.”

At the fine restaurants chosen by others, menus included plant-based selections and chefs were

Iron Bridge Wine Co. tapas plate

happy to veganize their specialties. At Petit Louis on the Lake, we sat by huge Lake Kittamaqundi in Columbia, a trend-setting, planned community. Leaving off the cheese, they served me a lovely plate of roasted baby beets and hazelnuts. My main, Couscous au Saffron, showcased grilled squash, tomato and eggplant.

In Ellicott City, Iron Bridge Wine Co. veganized two tapas-style plates, including a roasted Brussels sprouts that proved to be the hit of that dinner. At Town Grill at Foster’s Country Store, I paired a green salad, topped with the eatery’s signature BBQ sauce, with Dorina’s Good Day muffin made with kale, beets, pineapple and carrots.

VegWorld Magazine

Melee salad and watermelon radishat from Great Sage

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VEGWORLDLY WANDERINGS

In historic Ellicott City, Manor Hill Tavern topped a delicious wood-fired pizza with locally harvested greens and mushrooms and Daiya non-dairy cheese. They’re working on a cauliflower pizza crust recipe now. By the time you read this, a new Asian vegan restaurant should be open nearby.

We slept at Turf Valley Resort, which has roomy quarters, indoor and outdoor pools, an airy dining room and a patio facing greenery. The prices? More country than city.

More information http://www.visithowardcounty.com

Manor Hill Tavern wood fired vegan pizza

About the Author Robin, who likes to travel on foot and bike in search of fun and vegan food, can be reached at Travelveg@live.com.

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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 by sending the details to editor@vegworldmag.com Vegan Street Fair –

Bali Vegan Festival 2017

Veggie Planet Prague Festival

North Hollywood

Oct 06 - Oct 08, 2017

Oct 28 -29, 2017

Sep 01 - Sep 07, 2017

Ubud, Bali

Praha, Czech Republic

New Jersey VegFest

VeganFach Festival

Oct 07 - 8, 2017

Nov 03 - Nov 04, 2017

North Hollywood, California DC VegFest Sep 02, 2017 Washington, DC Winnipeg VegFest Sep 16 - Sep 17, 2017 Winnipeg, Canada Hudson Valley VegFest

Secaucus, New Jersey Portland VegFest Oct 14 - Oct 15, 2017 Portland, Oregon Central Florida Veg Fest

Sep 23 - Sep 24, 2017

Oct 28, 2017

Poughkeepsie, New York

Orlando, Florida

Cologne, Germany Festivale Vegane de Montreal Nov 4 - 5, 2017 Marché Bonsecours, Montréal 8th Annual Tampa BayVegFest Nov 04, 2017 Tampa Bay, FL 3rd Annual Space

World Veg Festival Weekend

Vegan Festival Adelaide

Coast VegFest

Oct 01, 2017

October 28 – 29, 2017

Nov 19, 2017

San Francisco, CA

Adelaide South Australia

Riverfront Park, Cocoa, Florida

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DO YOU HAVE THE

Birthday Blues?

by Shoshana Chaim

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DO YOU HAVE THE BIRTHDAY BLUES?

H

ere’s the thing. We parents worry about

know if he was eating the cake that everybody else

our children.

was eating or if he was eating his own cake. He was perfectly happy to have his own pizza because

We worry about them fitting in. We worry about

it was exactly the way he liked it. And to top it off,

their marks. We worry about their friends. We wor-

it was in a “Lightning McQueen” little lunchbox. He

ry about what connections they are going to make,

was perfectly happy, and at age 9, he still is. (You’ll

what jobs they are going to have, who they are go-

be happy to know he gave up the Lightning Mc-

ing to marry and the list goes on and on and on…

Queen box, though.)

But right now while our children are young and we

Was I worried? Maybe.

are living a healthy vegan life, we tend to worry a

What would people think, what would people say,

lot about birthday parties.

would other kids not want to play with him? The only thing my anxiety did was impose it on him.

In fact, if I had a helium balloon for every single per-

Everything was A-OK in the end.

son in my coaching practice that asked me about birthday parties, I would prob-

The main advice I give to other parents and clients

ably be floating halfway to

when they ask about what to do at parties when

Australia right now or may-

their children are plant-based, vegan, gluten-free

be to the moon instead?

or dairy free is, “Take a deep breath, and let’s look at the situation.” Not practical enough for you? How

It’s simple psychology. We

about this?

worry more about birthday parties than our children,

Try to match the party’s food with something ac-

and the only reason they

ceptable for your child. I always send an email, call

worry is because they

or text the parents and say, “Hi, thanks so much for

see us worrying. We

the invitation. Jordyn would love to come to your

are more upset than

party. I was wondering what you’re serving to eat

our children that they

because we eat a vegan diet. She does not eat any

aren’t taking part in

egg, dairy or other animal products. I will happily

the food with every-

send her own food with her. So if you can kindly let

body else.

me know what you are planning to serve, I’ll send something similar.”

So what do we need to do about it?

Notice how I didn’t use the word dietary restrictions or insinuate that my way of life is healthier

We need to know it’s ok to be dif-

or better. I just stated the facts (you are more than

ferent, act like it’s perfectly normal

welcome to cut and paste this to your phone so

and set a good example.

you have it moving forward. You’re welcome!).

When my son first became glu-

Then they stand up as a host and ask what they can

ten-free at 21/2 years old, he didn’t

serve that my child will eat. I tell them any fruit and

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DO YOU HAVE THE BIRTHDAY BLUES?

veggie, hold the dip, and they can get some original Lays chips or GF pretzels. Then I send my own pizza and cupcake...and they are grateful.

big deal, it will be a big deal. So take a few deep breaths, let go of the stories that they will never fit in or will be ostracized for being

There have even been a few times parents have offered to order the kids cheese-less pizza, and if I know the place they are ordering from and

different, and trust in the process. We are the adults; just concentrate on setting a good example.

approve, I say thank you.

Long story short, your kid just wants to play and have fun. If you make food a

Now go turn those Birthday Blues into Birthday Woo-Hoos!

About the Author Shoshana Chaim is a Family Health and Wellness Coach working one-on-one with busy parents and families to alleviate the stress in life caused by diet, unhealthy lifestyle, and chronic illness. With an emphasis on plant-based nutrition and individualized action steps, Shoshana heals people from the inside out so that they can finally stop surviving and start thriving again. Shoshana is featured as the co-host of the Plant Trainers Podcast, in written publications and on Rogers Television. She also gives local and international talks and lectures to schools, health groups and at conferences. She lives in Toronto with her husband, two children and rescued cat, Obi. Book a FREE call with Shoshana today to get your family’s healthy lifestyle under control.

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Hey, It Could Be Worse!

HOW SUGGESTIVE MARKETING CAN MISLEAD YOU IN YOUR FOOD CHOICES

by Clay Garrett

H

ealthy - the idea is ubiquitous. From your local grocery store, to Walmart, to the corner gas station, you’ll find shelves lined

ranging from bread and beer to chocolate covered

with boxes and bags of food featuring accentuated

trigger words. Who knows? Someday soon, scien-

text such as “Gluten-Free,” “No Sugar Added,” “Half

tists may genetically engineer a sugar free apple,

the Fat,” “All Natural,” and so on and so on. Products

and grocers can slap a big sticker on the fruit.

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pretzels, cheese, salad dressing, cookies, pickles and marinara sauce all promote these marketing

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HEY, IT COULD BE WORSE!

You can’t escape the promotion of assumed healthy foods as you spend time with friends and family at local eateries either. At practically all fast food, fast casual, and fine dining restaurants, you’ll find a portion of the menu labeled with some derivative of “Guiltless,” “Lite,” “Fresh,” or “Fit.” Denny’s menu has a Loaded Veggie Omelette that touts “fresh” veggies with melted Swiss cheese. It’s deemed “Fit Fare” because it’s less than 550 calories and has over 20 grams of protein. Chili’s features a Mango-Chile Chicken with “fresh diced sliced avocado.” On Popeye’s “Live Well” menu, you find items less than 350 calories, like Chicken & Sausage Jambalaya; and Culver’s “Mindful Choices” section has items, like the Beef Pot Roast Value Basket, that hover around 550 calories and are made of “fresh and delicious” premium ingredients.

In any case -- be it on boxes, bags or menus -- all the words used to describe the unique qualities of these products are meant, whether in overt admis-

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sion or subtle suggestion, to portray these items as healthy. And there is no need to be a sociologist, statistician, or industry insider to see that the effort is bearing fruit. The public at large has accepted these products as healthy, while many individuals have simply become numb to these bright boxes of noise.

However, none of this inspired me to write this article. I would like to tell you I’m different. I would like to say that I call bs when I see these suggestive labels on packaging as I grab a box of pasta on aisle 2 before hitting the produce. But alas, I fit squarely in the “numb” population. An altogether different scenario caused me to ask a few questions.

A few weeks ago while sitting in the back corner of our office on her lunch break, a co-worker devoured a bag of Amish microwaveable popcorn (an oxymoron, I know). As she polished off the last piece she said, “...but hey, at least it’s healthy!” It

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was the silver lining in a sprinkle of regret as the 480th calorie and the 24th gram of fat passed her lips. I can’t tell you why this expression stuck out; it wasn’t the first time I’d heard it. But I was struck by it and straight away thought, “Is it really? Healthier that what? What does healthy even mean?!”

Healthy is an adverb, or qualifier, for the word health. Specifically it means something that promotes a state of GOOD health. According to the dictionary, health means “the state of being free from illness or injury.” So in the simplest description, healthy means promoting an illness-free or injury-free condition. Given this definition, is eating three servings of buttery Amish popcorn in a single setting a healthy practice? It would appear in reality what my co-worker meant was, “It could be worse.” While that is true, the opposite is also true -- it could be a lot better, healthy even.

As vegans we believe our diet is not only the best for the environment and the creatures we share the earth with, but generally healthy. But if we subscribe to this more specific definition of healthy we are forced to hold our healthy diet to a higher standard or admit that the glass of red wine, soybased hot dog, or that diet soda is NOT healthy.

Maybe it could be worse and it’s better than the diet of most Americans, but it’s not healthy.

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So what are we to do? Do we raise our standard of a healthy diet? Many of us in the vegan world (like me) agree with the likes of Drs. Campbell, Esselstyn, McDougall, Fuhrman and Ornish that a Whole Foods Plant-Based diet is THE healthy diet, as it promotes not simply a better state of health but an optimal state of health ---an illness- free and injury-free condition. Do we make this our standard and accept anything less as an unhealthy failure?

Or do we accept a relative definition of health -“Hey, it could be worse!” approach? This definition is without a doubt less abrasive and would seem to lead to less self loathing, although it does leave loopholes of aimlessness, backsliding and rationalizing. Which approach do we choose?

I propose we use both -- raise our standards while simultaneously celebrating our small steps forward along the path to reaching those standards and forgiving our setback as we resolve to do better.

It’s this approach, I believe, that gives us a goal to strive for and the grace which allows us to learn from our mistakes.

So feel free to challenge yourself. Then forgive yourself, learn, grow, plan and re-evaluate. Take one step forward. Take two steps back. Take one small step for man and one giant leap for mankind.

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HEY, IT COULD BE WORSE!

Remember the path isn’t linear -- or maybe it is. It’s a long and winding road, except when it’s not. And there’s one destination and a single path to that destination...your path.

And maybe next time, instead of saying, “Hey, it could be worse!” in subtext as you finish your own version of three servings of Amish microwave popcorn in one setting, you can eat your second helping of Amy Johnson’s Macaroni Salad (pg 79) and declaratively say, “Hey at least it’s healthy!”

About the Author Clay is a husband, father, marketer, graphic designer and plant-based vegan from Arkansas. After a lifetime on the standard American diet, Clay dealt with gallbladder, sinus and gastrointestinal issues. In his early thirties, Clay transitioned to a plantbased diet curing his health ailments and his cognitive dissonance. Listen to his story on the Plant Yourself Podcast, episode 190. Now, Clay spends his time working on projects more aligned with his values.

Portfolio: claygarrett81.myportfolio.com Instagram: claygarrett81 Email: claygarrett81@gmail.com

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THE PSYCHOLOGICAL

ASPECTS OF

Going Vegan

by Karen Ranzi, M.A., CCC-SLP

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FEATURE - THE PSYCHOLOGICAL ASPECTS OF GOING VEGAN

with friends would become more difficult when no longer eating animal products.2 These findings can make it seem that it’s challenging for most people to make the transition to veganism and stay there, but there are many other positive sources explaining how to overcome these obstacles.

The same article gives interesting information regarding those who remain on a vegan diet. Those who passionately stay vegan tend to be more politically progressive and care more about animal rights than those who quit. In addition to the health issue, people go vegan as a form of activism, to separate

A

themselves from the consumerism that displays s a result of constant information, community and sharing, the modern state of our world is essentially an ongoing collision of

carelessness about the welfare of the animals it

ideas and viewpoints. Do a thorough search of “ve-

ered a blatant act of social justice. Opposing racism,

gan” or “vegetarian” on a search engine, and you are bound to find not only several varying do’s and don’t’s for transition, but a troubling treasure-trove

slaughters (the tragic factory farms being one example). Refusing to eat meat and dairy is also considsexism and other forms of discrimination based on class, sexual orientation, physical appearances or

of skeptics and those with a polar change of heart.

And that’s just the internet. How about the people around you, or what’s going on in your thoughts during the lifestyle-transitioning process? Not to mention the prevalent meat-and-dairy temptations from these industries and their advertisers, targeting us through all the media. Thinking about this is overwhelming for many who are interested in adopting a vegan diet and can lead to a state of hopelessness and even a common dropping after only a short time. It can make the transition seem impossible.

According to studies conducted by Psychology Today, 86% of vegetarians and 70% of vegans eventually return to meat.1 There are a variety of reasons, the spectrum containing every reason from “daily hassle to cravings.” An interesting 15% of ex-veggies ceased the lifestyle due to the perceived burdensome effect it had on their social life, as going out

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FEATURE - THE PSYCHOLOGICAL ASPECTS OF GOING VEGAN

abilities can be analogous to opposing the animal

dilemma. He mentions the power of campaign slo-

product industry, which is oppressive and savagely

gans (“Beef: It’s What’s for Dinner,” “Milk: It Does

destroys the livelihood of happy animals. Thinking

the Body Good,” and “Got Milk?”). For decades, bril-

of it this way – relating the animal world to the hu-

liant marketing strategies from the meat and dairy

man one – may be the best way to keep with a

industries have been promoted to us. Simmons re-

vegetarian/vegan diet. If you knew certain kinds of

minds us of the scary thought that the U.S. gov-

people were being churned and grinded into meat

ernment funds institutions such as the U.S. Cattle-

patties and those meat patties were served and

men’s Association and the National Pork Producer’s

sold in your area, would you still have a hamburger

Council. The meat and dairy industries have a mo-

at your local restaurant?

nopoly over the media and the schools. The large role these corporations play in influencing lifestyle

Entrepreneur and co-founder of Def Jam Records,

decisions seems to make the proposed American

Russell Simmons, has an important book on help-

lifestyle seem worthy and even preferable to one in

ing a vegan get through the struggle, called The

which animals and their parts are spared.

Happy Vegan: A Guide to Living a Long, Healthy, and Successful Life. A chapter titled, “People Will

A pinpointed passage gets to the core of the social

Think I’m Weird,” is directly relatable to the vegan

facet of changing to a meat-free, dairy-free lifestyle:

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FEATURE - THE PSYCHOLOGICAL ASPECTS OF GOING VEGAN

…one of the first things you’ll be judged on is the perception that vegans are – you guessed it – judgmental. You’ll hear complaints that vegans try to push their beliefs on everyone else. That they unfairly attack people who eat meat. That they’re aloof. Insufferable. As a friend of mine put it, “You vegans have this air of superiority about you.

Like you’re better than everyone else.”4 The reinvigorating words of Russell Simmons’ book reassure vegans that they have legitimate reasons for their lifestyle choices. The world will tell you that you are snobbish for your choices, and therefore you will need to remind yourself of the actual reasons for your decision. You have your own health, moral and environmental reasons for going vegan. Today you have many resources for useful information and guidance: how to raise healthy vegan families at superhealthychildren.com, the real science in nutritional medical journals, books like Main Street Vegan to veganpsychologist.com, which offers a connection to counselors who specialize in helping those living the vegan lifestyle, in addition to blog posts from other sites that answer questions on the vegan mind.

One post from barefootvegan.com in particular helps the vegan thrive in a non-vegan world. It lists

1.

published April 14, 2012. Web accessed July 15, 2017.

4.

Simmons, Russell and Chris Morrow. The Happy Vegan: a Guide

2, 2014. Web accessed July 12, 2017.

to Living a Long, Healthy, and Successful Life. New York: Penguin,

Herzog, Hal. “Why Do Most Vegetarians Go Back to Eating Meat?”

2015. 36-7. Print.

Psychologytoday.com. Sussex Publishers. Web published June 20, 3.

steps for visualizing a vegan world, such as “See the experience in your mind’s eye? What are you doing, thinking and saying in this ideal vegan world?

What are others doing around you?” and “Create a sense of gratitude for this new reality as if it has already happened.”5 The mantra might go something like this: concentrate, create, continue.

Herzog, Hal. “84% of Vegetarians and Vegans Return to Meat. Why?” Psychologytoday.com. Sussex Publishers. Web published December

2.

Russell Simmons went vegan in the mid ’90s and believes he has benefited mentally, physically, spiritually and financially.

5.

Mann, Clare. “From Surviving to Thriving – Tools for living

2011. Web accessed July 12, 2017.

expansively in a non-vegan world.” Barefoot Vegan, November/

The 5 Reasons People Go Vegan.” Onegreenplanet.org. Web

December 2016 issue. Print.

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

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feeding families / saving animals A Well-Fed World is a Washington, DC-based hunger relief and animal protection organization chipping away at two of the world’s most immense and unnecessary forms of suffering... the suffering of people hungry from lack of food and the suffering of animals used and abused for food.

Don’t like Heifer International?

Sign-up for our monthly e-newsletter for information about our Plants-4-Hunger gift-giving campaign, and give the gift of vegan food to people in need without harming animals.

care@AWFW.org

www.AWFW.org

Ashraya Initiative for Children

Poplar Spring Sanctuary by Mark Peters

~how beautiful is a world that is healthy, well-fed and kind all at the same time~

Navigating SOCIAL TRIPWIRES THREE STRATEGIES FOR MAKING GOOD FOOD CHOICES IN PUBLIC SETTINGS

by Howard Jacobson, PhD

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FEATURE - NAVIGATING SOCIAL TRIPWIRES

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n the 1999 heist movie Entrapment, there’s a riveting scene in which blindfolded, Spandex-clad Gin Baker (Catherine Zeta Jones) slides, slithers, leaps, and wiggles her way around a crisscrossing array of laser tripwires on her way to a heavily guarded work of art. One misstep, one toe or finger or earlobe breaking the line of red light, and the alarms go off and all is lost. We hold our breath as we wait to see if she can succeed.

When we change our diets, many of us experience social situations as crisscrossing lines of tripwires.

What used to be easygoing, fun gatherings are now fraught with danger.

Are we willing to be the weirdo with three lettuce leaves and a tomato slice at the cookout where everyone else is chowing down on barbecue and mayo-drenched potato salad?

How can we watch the Super Bowl without pizza and buffalo wings?

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Everyone else is piling their plate high with chocolate cake and cookies — are we really going to settle for a cup of chamomile tea and a couple of sad chunks of soggy fruit salad?

Now, this might not be a big deal for you, depending on how often you have to navigate social situations that include food. If you don’t get out much, or belong to a culture in which public eating is frowned upon (no, I’ve never heard of one, but perhaps I don’t get out much), then you might reasonably argue that a couple of off-plan days won’t matter to your overall health and wellness.

But most of us deal with some form of social pressure around food on a regular basis. And if we’re going to eat according to our best interests and our ethics Most Of The Time (to borrow Sid Garza-Hillman’s capitalization of the concept), then we need some strategies to deal with these social tripwires so they don’t bring us down or alert the authorities.

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Let’s start by dismissing one strategy that I used to employ more than I’d like to admit: staying home.

I’d think, “Well, there’s not going to be anything for me to eat there. I won’t have a good time, and there’s always the danger that I’ll have one yogurt-covered pretzel cluster and then go off the rails entirely and polish off an industrial-sized Costco barrel of Chex Party Mix all by myself, in a nonchalant orgy of self-indulgence.”

them sluggish, bloated, depressed, overweight, and sick. I mean, if we can’t exceed that bar, what’s the point?

So, let’s look at three positive and empowering strategies for dealing with the tripwire world of social eating.

This can be an acceptable strategy at the very beginning of our journey. Maybe avoiding temptation entirely makes sense when we’re new at this, and unsure of our resolve, we opt for Safe Not Sorry.

But if we keep avoiding social situations indefinitely, that ain’t good. We don’t want our efforts chasing good health and our authentic human potential to turn into a straitjacket of missed social opportunities.

And we don’t want to abdicate our own ability to control what we put in our mouths. I know many people who believe that they are powerless in the presence of their trigger foods — chocolate, booze, cheese, bacon, whatever — and therefore have no choice but to avoid or indulge. And since avoiding relies more on the environment than one’s own will, those folks are forced to navigate a capricious world via the fickle winds of fate.

We don’t want that.

We want to take control over our eating, regardless of environment or circumstances.

We want to be able to connect with people freely, not like we have some kind of tragic dietary handicap that turns us into fragile things or self-diagnosed pariahs.

And we want to have at least as much fun as the others who are eating all those foods that make

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STRATEGY #1: Change the Goal Gin really wanted that priceless treasure, so she had to brave the lasers in order to get to it. Had she just wanted to have a friendly conversation with her partner in crime Mac (Sean Connery), she wouldn’t have needed to go through all those contortions.

In our culture, food is so important, it’s almost impossible to imagine a gathering not focused on it. When were you last invited somewhere where there wasn’t a meal, or a bunch of snacks?

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But just because food is ubiquitous doesn’t mean you have to assign it any importance. We all have stories about being so engrossed in conversation that we forget to eat. (I fell in love so frequently during my junior year of high school, it’s a wonder I didn’t waste away.)

We can eat all by ourselves. In fact, if you really want to binge on grotesque quantities of foods you’re ashamed of eating, solo is by far the preferred condition.

So, let’s change the focus of social gatherings from stuffing our faces to, well, gathering. Hanging out with others. Getting to know them better. Engaging in lively conversation, deep empathy, passionate curiosity.

Yes, there’s going to be food, but that’s not our primary focus. If there’s nothing for us to eat, or plenty that we want to eat but “shouldn’t,” it’s no big deal. We can eat before we go, so we’re not hungry or distracted by forbidden delicacies (yes, that’s a precious word to describe sour cream-fla-

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vored Pringles, but hey, my mother never read the Michelin Guide to me at bedtime).

We can ask to bring a compliant dish to share and partake of ourselves.

The whole point is to get our focus off the food and onto more rewarding aspects of social life.

STRATEGY #2: Practice Resistance OK, so it’s not logical to ask an art thief not to crave the priceless Chinese mask. There is a craving, and it’s not going away, and no matter how much we want to focus on deep, meaningful connection, the pavlova on the dessert table is practically humming and wiggling its hips at us. What to do?

Rather than attempt to remove or ignore the temptation, we can practice active resistance. This involves facing our desires head-on and deciding to master them. It’s incredibly powerful and can turn social situations into a kind of Jedi boot camp of self-control.

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Actually, resistance turns out to be the wrong word for what we want to do here. Because resistance involves a kind of tightening, a contraction of mind and spirit that gets in the way of having a good time around others.

Instead of resisting, think of surfing.

A surfer doesn’t try to resist the wave. It’s way too big and powerful. Rather, a good surfer will ride the wave, merging with its direction and energy, and being present for the experience.

We can surf our cravings in precisely this way. Jud-

He then instructs them to pay attention to their experience of the craving wave with curiosity. How does it feel? What are the physical sensations?

Where are they in the body? How do they shift and move and change?

Curiosity, unlike steel-jawed resistance, is a positive emotion. It opens us up for connection with others, which is exactly how we want to be in social situations that matter to us.

And like even the biggest wave, our cravings subside eventually. If we embrace rather than resist them, they subside much more quickly. And allow us to return to the fine art of having fun with others.

son Brewer, author of The Craving Mind, advises his patients to recognize the early signs of a craving and say something to themselves like “Here we go.” Just as if they were on a board and the big wave was bearing down on them.

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As an added bonus, this mindful and curious approach to temptation builds mental muscles that will stand us in good stead in many areas of our lives, not just food.

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STRATEGY #3: Reprogram the Tripwires This is a strategy I learned from Josh LaJaunie, who knows a thing or two about the impact of social pressure and culture on consumption behavior.

Josh grew up in the bayous of Louisiana, eating and drinking and hunting and fishing his way to 420 pounds. His Cajun culture worshiped rich food, and his family encouraged eating as a way to soothe sadness and all other negative emotions.

As an accomplished cook, he was encouraged and celebrated for his pit barbecues, perfect speckled trout, and orgasm-inducing roux and gumbo. And as a diehard Saints fan, he was expected to provide and partake of copious amounts of game-day fare in celebration of victory or consolation in defeat.

When Josh embraced a whole food, plant-based diet and lost 230 pounds and remade himself into a competitive athlete, he had to address this heritage.

He didn’t run away to California and join an ashram.

He is still an unabashed Who Dat (Saints fan, to you and me), an integral part of his family and community, and he still attends gatherings where the spread can send your blood pressure and blood sugar into the danger zone just by looking at it.

Nor does Josh indulge occasionally, even though his training regimen would certainly permit the occasional oyster po’ boy or Barq’s root beer.

If anything, Josh is stricter about his diet when he’s in public than when he dines alone. Because along the way, Josh has reframed social pressure to indulge into social pressure to be a role model for his family, friends, and community.

Lots of people are watching him. They see him as a success story, as someone to emulate. If Josh eats a bit of off-plan dessert in plain view of others, then they will assume that this is part of Josh’s everyday fare.

There is no need to uproot your life and move to some vegan haven. You can be vegan where you live now.

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Part of Josh’s hometown mission is to be as perfect as possible in public, so nobody gets the wrong idea about what kinds of foods lead you to fitness and health as opposed to obesity and disease.

The greater the social pressure, whether intended or incidental, whether real or perceived, the greater Josh’s resolve to act like a role model.

BONUS STRATEGY #4: The Difference Between Fitting In and Belonging

When we dare greatly, as Brown puts it, we not only can experience true belonging even — or especially — when we don’t conform to others’ expectations, but we can inspire others to drop their own pretenses and embody their own quirky, messy truths.

At this level of intention and consciousness, that cookie we don’t eat takes on cosmic significance, and can transform lives.

And a human life freed from the shackles of fear and conformity is truly a priceless work of art.

This distinction comes from Brené Brown’s 2012 book, Daring Greatly. Basically, fitting in means that we’re contorting ourselves to get approval from the society in which we find ourselves. When we truly belong, we are accepted just as we are.

Rather than being similar, Brown explains, fitting in is the great barrier to belonging, because we don’t allow ourselves to be ourselves, and so we never know whether others’ approval is for our masks and machinations or for our intrinsic, authentic selves.

It takes guts to not fit in, to show up as we are. Because when we drop our masks and disguises, we are vulnerable. What if they don’t like us? What if they disapprove? What if they ridicule us? At least if it’s the mask they object to, well, that’s not really us.

But our authentic, messy, quirky, essence? Better keep it hidden and just try to fit in based on our best guess as to how others want us to be.

About the Author Howard Jacobson, PhD is the host of the Plant Yourself Podcast, and contributing author to Whole, by T. Colin Campbell, and Proteinaholic, by Garth Davis, MD. Howard runs the Big Change Program, with Josh LaJaunie, and helps people adopt lifestyle and dietary habits in alignment with their goals and values. To discover how to avoid backsliding and sustain your new health habits for life, grab his "Slippery Slope Report" free: http://plantyourself.com/slippery-slope. www.PlantYourself.com | www.BigChangeProgram.com | www.PlantYourself.com/slippery-slope

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Practicing Mindful Eating Habits HOW TOÂ BREAK STRESS EATING HABITS AND CUT THROUGH CRAVINGS

by Lani Muelrath, M.A.

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PRACTICING MINDFUL EATING HABITS

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s proactive and positive as it is, moving from the cultural omnivorous norm to plant-based nutrition and vegan living presents its own set of stresses. Our best aspirations at lifestyle change can be met with resistance on two fronts.

First, from the outside, as family, friends, and coworkers grapple with the shift your lifestyle changes necessarily bring to your relationships with them.

And second, resistances from within as you seek to overcome long-established habits that challenge your conditioned comfort zones.

The resulting tension can build a wall of stress that triggers old eating behaviors - such as stress eating or mindlessly chowing down on food choices you thought you’d left behind.

I just returned from Vegetarian Summerfest in Johnstown, Pennsylvania where I premiered a new presentation on this very topic that was, I am glad to say, well attended and quite enthusiastically received.

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Titled Get Stressed. Eat. Repeat. How to Break Stress Eating Habits and Cut Through Cravings By Simply Paying Attention, I was thrilled to see seats fill and immediate interest expressed by attendees as I opened the session by asking this question:

“HAS ANYONE HERE EVER EXPERIENCED, OR EVER KNOWN ANYONE WHO HAS EXPERIENCED, STRESS EATING? MINDLESS SNACKING? CRAVINGS?” Though I didn’t ask for a show of hands, I was barely through the words “stress eating” before the room broke into laughter and hands shot into the air. Apparently, many of us have had (or know someone who has had!) these experiences.

Then I posed the question in another way, just in case there was any confusion: • “Have you ever found yourself, walking in the door at the end of a hectic day, and before you knew it, you were up to your elbow in a box of crackers or cookies?” (more laughter of recognition).

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• “Or, have you ever found yourself, in the middle of the afternoon, overcome by an urgent pull to the compelling assortment of goodies in the office staff room?”

• And finally, “Or, have you ever, at the end of a busy, hectic day, sat down to a complete, varied, and delicious meal, eaten your fill, yet then, shortly thereafter, found yourself foraging through the refrigerator, looking for just the perfect thing?”

Food Addict?

Of course, as I confessed, I had just described what used to be me. For years, I considered myself an emotional overeater, addicted to sweets, perhaps even addicted to food. I couldn’t figure out why for years – decades even – though happily married, gainfully employed, and with a promising career – I would find myself driving around town eating chocolate.

smoking! With an arsenal of graphs and descriptive content, it was with great excitement and pure pleasure that I presented the stats, the potential, and the opportunity to approach in a whole new way these things that cause us such misery.

The Positive Impact of Mindfulness on Eating Behaviors The positive impact of mindfulness practice on unwanted eating behaviors has been confirmed by multiple research studies on mindfulness, including the incorporation of the practice of mindfulness meditation. Here’s a partial list of benefits people have experienced through mindfulness practice – including yours truly: • Dismantle destructive eating habits such as mindless eating • Dissolve compulsive or addictive behavior patterns and emotional eating

It’s not like I didn’t know what to do. As a kinesiology professor with an advanced degree in exercise science, I certainly know enough about exercise. Having undertaken a study of nutrition since my first days as a vegetarian 45 years ago, I knew all about plant-based nutrition.

One Simple Thing But it wasn’t until I added one simple thing that I got the tools to get this monkey off my back – even allowing me to shed some 40-50 extra pounds (our body weight naturally fluctuates within a healthy range) I was carrying around. I took up a mindfulness practice.

From there, I presented the extensive research around mindfulness practices and how it can transform all kinds of problems in the craving, stress eating, addictive response: binge eating, even

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• Dramatically reduce and eliminate binge eating

Some people channel stress into an obsession about the perfect exercise or diet program.

• Release the struggle and inner conflict often associated with eating, restoring the pure joy of eating

Some people channel anxiety into being over-productive at work.

• Reconnect with your natural hunger and fullness signals—and your naturally healthy weight This is just a short grab of the long list of benefits that I have personally experienced. Sound interesting?

What is YOUR Stress Reaction?

Before we go on, I want to underscore that we all have our ways of dealing with disquieting states such as accumulated stress.

Some people, such as yours truly, have historically been driven helplessly to food. I say historically for myself because this is no longer the case for me.

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Some people deal with disquieting states by zoning out online, compulsively checking their social media feed, or email.

Whatever the canary in your coal mine, mindfulness has proven to be an antidote for these unsettling states, offering a new avenue of response because in addition to mitigating stress, mindfulness reduces reactivity.

It’s not that productivity or sticking to an exercise plan are problems themselves. It’s when we become compelled or obsessed – as if we are taking refuge in them from anxiety or inner discomfort – that we can be accelerating a problem. Or at best, continuing to spin in a cycle that is tainted with misery.

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Four Steps to Help Cut Through Stress and Cravings Though mindfulness is rooted in regular time in formal practice to give us some degree of mastery over our habits of thinking and reactivity, there is a simple four step process that you can implement to extract yourself enough from a craving or stress reaction cycle that can take you out of helpless habit into proactive control. This simple four step flow will instantly connect you with awareness of your current states of mind at any point during the day.

S.T.O.P. is a very simple four step process for bringing yourself right into the present moment. Instead of being lost in thought, anxiously what-iffing about the future, or otherwise engaging in excessive thought chewing, you pause for presence of mind. This helps dissolve stress – long before you get to the end of your mental or emotional rope.

S stands for – STOP! Even if you are driving a car, you can do this step mentally. Cease participating in the endless mind wandering and mental preoccupation just for a few seconds.

T

stands for – TAKE A BREATH OR TWO. Taking a breath brings you right into the present moment, as breathing takes place in the present. You can’t breathe for yesterday, or tomorrow, or the next minute for that matter! Arrive here, now.

This is important because it is when we are disconnected from mounting stress, underlying anxiety, and caught in reactivity and automaticity that we get into trouble with habits we’ve developed to escape negative brain states, habits such as mindless snacking, stress eating, or obsessing about one thing or another. Mindfulness starts by intervening with simple awareness.

(yes, craving has a feel to it) – you open the door to managing them. You give yourself an opportunity to move from reactivity to skillful response. You can also reflect about what is on your mind, how easy it is to get lost in its stories – and note that thoughts are not facts. As a matter of fact, thoughts change and morph from moment to moment, as do feelings. Notice any emotions present and how they feel in your body. If you can easily recognize these emotions: anger, fear, anxiety, craving – the research shows that simply naming them can modulate the fear circuit in the brain, resulting in a calming effect.

O stands for – OBSERVE. Observe the P stands for – PROCEED. Proceed with physical sensations that reflect the emotional state or mood you are in right now. These sensations are taking place in the present moment, too. By being with them in real time – rather than avoiding any discomfort, suppressing tensions, or fighting cravings and stress that arise

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your day, enjoying increased connectivity with your state of mind and body which is the first step toward removing the layers that obscure your natural state of equanimity. Simply being cognizant of your physical and mental state in this conscious way leads to more skillful livig.

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PRACTICING MINDFUL EATING HABITS

STOP, like anything else, becomes easier with practice. The more often you take even a few seconds for this process – and you can do the STOP process in five or six seconds – the more you will be more skillfully present throughout your day. This is because you are bringing yourself out of mind wandering and anxious thought – on purpose – bringing you into the present moment – the only one we really have. May STOP serve you well.

Guided, small group tours to vegan-friendly places, animal sanctuaries and vegan festivals around the world!

• Sightsee • Meet Vegan Locals • Patronize Vegan Businesses • Dine in Popular Vegan Restaurants • Travel Compassionately see our tour schedule and sign up for our mailing list at

www.vegjauntsandjourneys.com

About the Author Lani Muelrath, MA, is an award-winning health educator, best-selling author, inspirational speaker, and TV host. Lani’s third book The Mindful Vegan: A 30-Day Plan for Finding Health, Balance, Peace, and Happiness will be released October 2017 and is available for preorder now. She is also the author of The Plant-Based Journey: A Step-by-Step Guide to Transition to a Healthy Lifestyle and Achieving Your Ideal Weight.

Connect with Lani at her website www.lanimuelrath.com and on Facebook | Instagram | Twitter

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Discover how to shed old thinking patterns— and live more joyfully with food.

Certified mindfulness meditation facilitator, award-winning health educator, and longtime vegan advocate Lani Muelrath has been practicing mindfulness meditation for 25 years. In The Mindful Vegan, she teaches you how to practice mindfulness and shows how it can bring freedom and a new joy to your eating—and living—experience.

With step-by-step instructions, personal stories, positivity, humor, and a handful of delicious recipes, The Mindful Vegan will help you emancipate yourself from the stranglehold that mindless and compulsive eating have on your weight, health, food choices, and, most of all, peace of mind.

“The Mindful Vegan is a heartfelt approach to transforming life one bite at a time. Being conscious of a decision to honor your health, the life of animals, and our precious planet is the focus of this excellent book and can be a path to elevating the quality of our daily existence.”

—JOEL KAHN, MD, FACC, Clinical Professor of Medicine (Cardiology) and director at The Kahn Center for Cardiac Longevity and author of The Whole Heart Solution “In connecting the ancient practice of mindfulness with the business of nourishing ourselves, Lani Muelrath’s The Mindful Vegan offers a powerful tool to support readers in making the choice, each day, to live a more compassionate and healthy life.”

—John Mackey, cofounder and CEO of Whole Foods Market and coauthor of The Whole Foods Diet “Lani takes conscious living up a notch with this beautiful guide whose ripple effects extend far and wide. Long before you finish, you will have a much deeper connection to your own compassion—and a much broader understanding of what it means to live mindfully.”

—COLLEEN PATRICK-GOUDREAU, bestselling author of The 30Day Vegan Challenge and host of the Food for Thought podcast

“If your relationship with food has been a bit of a rocky road, it is a must-read. Lani Muelrath brilliantly guides readers through a personal exploration that engages our senses and sensibilities.”

—BRENDA DAVIS, RD, coauthor of Becoming Vegan “These thirty life-shifting days with Lani Muelrath link sustenance with silence, nutrition with attention. You’ll finish this book knowing that you’ve made peace with food and you’ve made friends with yourself.”

—VICTORIA MORAN, author of Main Street Vegan and director of the Main Street Vegan Academy

P R E- O R D E R T O D AY A N D RECEIVE 3 BONUS GIFTS! bit.ly/mindfulveganbonus

PRESCRIPTION FOR A

PEACEFUL POTLUCK

by Jennifer Singh, MD

P

icture this scenario: The phone rings, and it’s my dear (non-vegan) friend inviting me to a casual dinner party at her place next weekend. After happily accepting the invitation, I then proceed to ask about all of the food that will be available. In minute detail. After calling the hostess at least twice more prior to the event, I ask for a complete ingredients list. I painstakingly explain my vegan way of eating, inform my hostess of the

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dangers of meat and processed food in the American diet, and tell her that since I am trying to avoid cancer and death I am probably going to have to bring something that I can eat to this party. On the night of the event I show up with a small baggie full of carrot sticks and another container with my favorite dish, layered tofu and alfalfa sprouts (full disclosure: I love tofu and sprouts, but it may not be the best introductory dish to share with a group

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FEATURE - PRESCRIPTION FOR A PEACEFUL POTLUCK

of carnivores). I only brought enough for myself, since I’m sure none of these people would be interested in trying to save themselves, animals, and the planet.

Contrast that to a completely different story. In this version, a friend calls to invite me over, and I never even mention my particular dietary habits. I simply ask her what can I bring to help out. Can I bring some side dish, or maybe a watermelon? I politely ask what she’s cooking, and no matter what her answer is, I respond with, “ Thanks so much, I can’t wait.” On the day of the party, I enter with a large casserole dish full of fragrant grilled vegetables – more than enough to share with everyone. I’ve also

This is one of the most common questions I get from patients. To some degree, how much we enjoy gatherings around food will depend on our own outlook. The first scenario above, while not “wrong”, may be off-putting to those who are not used to thinking about nutrition. Whether you’ve been vegan for years or recently began to transition to a plant-based diet, attending a dinner party can feel like running the gauntlet: between struggling to find something vegan to eat, and dodging Uncle George’s sarcastic barbs about the contents of your plate, you may be tempted to avoid the situation altogether. You need a plan. Keep reading, and navigate the waters of an omnivorous dinner party with grace and ease.

got a fresh watermelon cut up, and a big smile.

“IF I EAT A PLANT-BASED DIET, HOW IN THE WORLD AM I SUPPOSED TO SOCIALIZE WITH MY FRIENDS? WHAT ABOUT DINNER PARTIES?”

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1) Develop an attitude of humility.

Once we make a decision to get healthier through nutrition, the many positive effects make it is easy

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FEATURE - PRESCRIPTION FOR A PEACEFUL POTLUCK

to forget that we were also once struggling to figure out the best dietary path. We enthusiastically encourage our friends and family to hop on board.

Facing disbelief and skepticism from those close to us can be tough - don’t they want to feel better?! In his book, The Pleasure Trap, Dr. Doug Lisle reminds us that most of the people who respond negatively to our way of eating do so out of their own insecurity. They are insecure about two things: 1) that we won’t hang out with them anymore because of

our new way of life, or 2) that we are feeling superior, and judging them for their way of life. The best way to counter both of these beliefs is to keep our attitude, and our responses, humble. Every single one of us is still learning and evolving all the time.

Although it is highly unlikely that new evidence will emerge to prove that a plant-based diet is actually unhealthy, a healthy mental attitude says, “I am doing the best I can for my health right now, with the current science and knowledge that I have right now. Who knows what new findings will bring?”

2) Develop your script - and keep it short.

Practice a couple of scripted lines that you can learn to use automatically when you are pressed, hassled, or questioned about your way of eating. “My doctor thinks this might help me be healthier, lose weight, and maybe get off my medications. So I’m going to try it out for a while.” That’s really all you need to say.

Any further specific questions about your protein, your calcium, or anything else, can just be answered with a general, “Yes, I am making sure all of that is in line. I don’t want to bore you with more details, if you want to chat more about it, give me a call.”

We do not need to defend our way of life with multiple scientific references at a dinner party. If you feel yourself or hear yourself explaining and explaining and explaining, just. Stop. In fact, if you’re going with a supportive friend or spouse, make a pact between the two of you. If you hear each other defending and explaining and explaining, have a silent signal (pull your earlobe) to remind the other person to just stop. Change the subject.

It is easy to become defensive with each and every question or comment about our plate or our lifestyle. It may even seem generous and helpful to answer the details of everyone’s questions. But in real-

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ity, a dinner party is not the best place to do this. It’s very easy for these conversations to degenerate into both parties feeling attacked and judged by the other. Keep it light, stay humble, and offer to elaborate more in a private conversation at a different time.

One of my favorite omnivore crowd-pleasers is included here - I take these vegetables everywhere.

In fact, they are routinely requested by the hostess, “Hey, are you bringing those vegetables again?” This recipe is loaded with deep rich flavors that anyone can get into. They make a great side dish for what-

3) Have a signature dish.

ever your friends have on the grill, and a perfect main dish for a plant-based lifestyle.

When a hostess invites us for dinner, they are showing their love by providing food, space and time for others in their lives. Make a point to bring a dish, even if the party is not officially a potluck. When I arrive with a dish of sufficient quantity and quality to share with the group, I am reassuring those who care about me that I am still here for the party, despite my vegan lifestyle. Showing up with a delicious dish to share is more than just making sure that I have something plant-based for myself to eat. It is also not about my taking a dish and trying to convert everyone in the room on the spot to “go vegan.”

It is simply me, returning the love that is shown to me by my hostess, and sharing the love with others.

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Of course you could always default and take a salad. But I get a kick out of being that vegan that doesn’t just bring leaves to the party (full disclosure: I love some leaves). And finding a perfectly filling, well-rounded vegan meal for myself at the party isn’t the point, either. The point is fellowship.

So there you go, a trifecta of peaceful party tools for a vegan in an omnivore’s world. Practice your script, get your dish ready, and slay ‘em with kindness - and, of course, some delicious plants.

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FEATURE - PRESCRIPTION FOR A PEACEFUL POTLUCK

Roasted Balsamic Veggies (my favorite omnivore-crowd pleaser)

I have only met a few vegetables that didn’t like

BALSAMIC DRESSING

to be treated this way, but I’m having a hard time

(you may need a double batch if roasting a large

remembering them right now. I guess cucumbers

amount of vegetables)

weren’t that great, and leafy greens would be bet-

• 1/4 cup balsamic vinegar

ter braised, but everything else from whole okra to

• 2 Tbsp mild Dijon mustard

green beans to shredded cabbage to parsnips have been through this treatment at my house and the

• 1 Tbsp maple syrup or date paste

veggies all loved it. And so did we! I’ve included my

• 1 Tbsp dried mixed Italian herbs

favorite summer potluck version, but be adventur-

• Black pepper to taste

ous - fall brussel sprouts, winter squash, spring as-

• Salt to taste

paragus - it all works.

DIRECTIONS This makes a big batch to share (or amazing leftovers

1. Preheat the oven to 375° F.

for wraps, pasta, salad, breakfast, snacks.... you get the idea) so you need several baking sheets to handle all of this. Or you could roast them in batches. Just be sure to toss the warm veggies into the balsamic dressing as they come out of the oven. They will keep at room temperature for an hour or so, keep them

2. First, make a garlic paste. Put the jarred minced garlic and veggie broth into a blender, and blend until it forms a paste, scraping down the sides as needed. (If you’re going for bonus points with the mushrooms, double up on the paste ingredients.)

refrigerated if preparing them further in advance.

INGREDIENTS • 1/3 cup jarred minced garlic in water (Do NOT substitute fresh garlic pods. If you do it anyway, I warned you.)

• 1/2 cup vegetable broth • 2 eggplants, washed and sliced into half-discs 1” thick • 1-2 pounds mixed zucchini and yellow squash, cut into chunks 1” thick

3. Prepare the baking sheets by lining each with parchment paper. Place the veggies onto the baking sheets, in approximately a single layer (it doesn’t have to be perfect). Now pile the vegetables up in the middle of each sheet and pour some garlic paste from the blender onto each pile. Using your hands, massage the garlic paste onto the veggies.

• 3 red, orange or yellow bell peppers, cored and cut into fourths • 2 red or yellow sweet onions, cut into chunks • BONUS POINTS: 1-2 pounds baby Bella mushrooms, cut in half

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FEATURE - PRESCRIPTION FOR A PEACEFUL POTLUCK

4. When the veggies are coated with garlic paste,

7. Pour the dressing into a 9x13� casserole dish, or

spread them back out on the sheet, and place as

other deep serving platter that you can transport

many sheets as possible in the oven.

to your party. If you went for Bonus Points, you’re going to need a big dish, and more dressing.

5. Roast for about 20-25 minutes, stirring after 10 minutes to promote even cooking. The ideal degree of doneness is whatever you like - but I prefer done on the outside with a slightly firm center. Some veggies take longer than others, and I always overcook the eggplant. It still turns

8. As each sheet of veggies gets done, remove the sheets from the oven, and scoop the veggies right into that balsamic bath in the casserole dish. Turn them gently to coat, then push and pile them to the side of the dish to make room for more incoming veggies.

out delicious.

9. When all your veggies are roasted, coated in bal6. While the vegetable are roasting, whip up the balsamic dressing in a small bowl or cup.

samic, and spread out beautifully in the dish, you are ready to go share the love.

About the Author Jennifer Singh MD is a Board-certified Internist and Pediatrician providing classes and coaching to help patients lose their extra pounds and prescription through a plant-based diet and proven lifestyle changes.

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JOIN THE VEGAN

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58

by Sharon McRae

I

’ve always thought of fall as a great time to update my makeup bag…tossing out old items, assessing if I want to replace anything or look

for new options. And just in time, I found out about this fantastic clean vegan line from Australia that just launched in the U.S.! Inika Organic is a company that is passionate about quality; all ingredients used are ethically sourced and derived from botanicals or minerals. And of course, all of the products are certified organic as well. So far, I’ve loved everything I’ve tried from the line. But I thought I would review the three products I like most; just on their own, they create a quick look to get you out the door.

For starters, the Certified Organic BB Cream is, quite simply, magical. It’s like a moisturizer, skin treatment, and light foundation all in one…and I swear it transforms my skin! It’s easy to apply and

I’ve always been a fan of multi-taskers like the BB

the sheer color is just enough to counteract any

Cream, and this next one is perfect for just the right

redness. Pairing it with a little Certified Organic Per-

amount of color on lips and cheeks. Certified

fection Concealer under my eyes creates the per-

Organic Lip & Cheek Cream is the perfect

fect flawless complexion. A true multi-tasker, this

color for softly rosy cheeks and a tint on the lips.

product is also great for travel. I can’t recommend

It’s easy to apply and blend using fingertips, and

it highly enough! https://www.inikaorganic.com/

small enough to fit in my makeup bag comfortably

us/certified-organic-bb-cream

for touch-ups on the go. It’s the perfect way to give

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TRUE BEAUTY

that fresh look without appearing overdone. I keep

right consistency so it doesn’t clump on the brush or

it in my purse at all times! https://www.inikaorgan-

on my lashes. A few quick strokes get me AMAZING

ic.com/us/certified-organic-lip-cheek-cream

length and really make my eyes pop! And I learned a new trick from watching one of the videos that Inika put out on its Facebook page: Dust lashes first with Inika Organics Mineral Mattifying Powder (also useful to set concealer and foundation), and this serves as a primer to create even more dramatic lashes when applying the mascara! I won’t lie, this mascara is among the priciest I’ve ever invested in, but for its perfection, it’s more than worth it in my opinion. I’ve never had to struggle less to get my lashes to look so great, and it even stands up to the onion test. It’s also easy to remove using coconut oil and my cleanser. If you struggle with mascara too, definitely give this one a try! https://www.inikaorganic.com/us/vegan-natural-mascara

The newest addition to Inika Organics may even be my favorite. I have struggled with vegan, clean mascara formulations for years…and most of the ones I’ve tried fall short of perfect. Either they are not water resistant and leave me with black streaks down my cheeks during cooking classes where I’m chopping onions, or they leave my lashes with a clumpy look or leave small black flakes under my eyes as the day wears on. And I can honestly say that none of the ones I’ve tried have ever really made me look like I had some decent lashes. But all of that changed when I tried Inika Organics New

Long Lash Vegan Mascara. Simply put, I love everything about this formula. And that says a lot, because mascara is my least favorite makeup item.

The brush is slim and long enough to reach a fair number of lashes at once. The formula is just the

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

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FASHION WITH COMPASSION

Spotlight on

REWILDER DESIGN MORE, WASTE LESS

by Erin Goldmeier

F

or years, Lisa Siedlecki worked in the high-end fashion industry, designing and producing leather goods for contemporary labels and luxury brands.

Her job took her around the globe, visiting factories in Italy, China, and Korea. Her experience with those factories fueled a desire to create a line of vegan bags using repurposed materials that would be manufactured locally.

Siedlecki quit her comfortable job and teamed up with architect and material designer Jennifer Silbert to make her dream a reality. The duo opened Rewilder, an eco-conscious company producing 100% American-made, vegan bags.

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FASHION WITH COMPASSION

“BASICALLY, WE TAKE MATERIALS EN ROUTE TO THE LANDFILL AND TRANSFORM THEM INTO BEAUTIFUL THINGS,” said Siedlecki.

The designers describe themselves as “passionately creative makers who believe in repurposing materials already in circulation rather than making them anew, and creating long-lasting products valued as design objects in order to inspire thoughtfulness and impact people’s relationship with the things they buy.”

Made in the company’s Los Angeles-based studio, each bag is a limited edition and made-toorder, and no two are exactly alike. The current collection is comprised of utilitarian, neutral-hued pieces with a pop of neon here and there.

The fabric of the bags is constructed of salvaged cloth once used in beer manufacturing, specifically for filtration of barley and hops (large breweries dispose of the cloths only after weeks of use). The cloth is lightweight, strong, durable and breathable with a beautifully-colored patina.

For example, amber beer leaves a coppery tone, while dark beer leaves a silver-grey tone on the fabric. The handles of the bags are made from repurposed climbing rope discarded by local

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FASHION WITH COMPASSION

gyms, and each zipper is made by a local company in LA. Rewilder never uses chemical softeners, bleach, salt, or APEO’s during the dyeing process.

“In the right hands, fashion can be both an object of beauty and a tool for positive change,” said Silbert.

“Our unique design philosophies and backgrounds allow us to understand the material properties, taking used materials and making them new.”

Rewilder is a PETA-approved, vegan company and cruelty-free. At the end of the life of a bag, you may send it back to Rewilder and they will re-use (if possible) or recycle it.

The company’s full range of styles retail between $40-$248. To learn more about the company or order a bag, visit www.rewilder.com.

The Eco-conscious Rewilder re-purposed materials for their products.

Lisa Siedlecking & Jennifer Silbert

About the Author Erin Goldmeier is a freelance writer whose work has appeared in The Virgin Atlantic Airways Blog, VegNews, PETA Prime and others.

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GREENSPACE CAFÉ

QUITE POSSIBLY THE BEST RESTAURANT IN THE AMERICAS!

by Michael Taylor

T

he challenge of building a successful restaurant in today’s competitive environment is extremely difficult. Building one that is independent, healthy, trendy, with delicious food and a beautiful inviting space with reasonable prices is darn near impossible…until now. GreenSpace Café is one of the very best at which yours truly has dined.

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Founded by Doctor Joel Kahn in late 2015 and located in the trendy city of Ferndale, part of the Detroit metro area, Dr. Kahn has a mission “To provide amazing food and drink that is both kind and healthy. To spread love on the plate.” But in order to understand their mission one needs to get to know Dr. Joel Kahn. Many in the “whole food, plant-based”

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64

movement have heard of Joel Kahn, MD for his oth-

are a grilled cauliflower steak, a quinoa lentil burg-

er job. The doctor has been practicing traditional

er, and a Farmers Board of cashew based chees-

cardiology since 1983, and after becoming vegan

es. I ordered the Caesar salad topped with tofu and

himself, he transformed the way he practices med-

a quinoa lentil burger which was hands down the

icine. His passion is not just for treating & reversing

best lentil burger I have ever had. My dinner guest,

cardiovascular disease with a plant-based diet but

who is not vegan, ordered the cheese board and

preventing the disease altogether. He passionately

the cauliflower steak. She was stunned at how deli-

lectures throughout the U.S., preaching the health

cious the food was. I picked at her plate a little and

benefits of a plant-based diet. You can also find him

fully concurred. Neither of us had room for dessert

active in social media on Facebook and more fre-

as the entrees were abundant. However, I can tell

quently on Twitter (@drjkahn).

you that the oohs and ahhs coming from the tables around us validated that the beautifully crafted des-

GreenSpace CafĂŠ has quite an eclectic menu of-

serts tasted as good as they appeared.

fering salads, bowls, cheese boards, burgers, flat breads, burritos and much more, all vegan, all

Not to be missed is the bar; it has the most unique

healthy and nothing is fried! Their “signature plates�

vegan drinks made in America. Trust the server and

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EAT THE WORLD

order a healthy, beautifully-presented cocktail. 14K Gold, their signature drink, is made of Turmeric-coriander-infused vodka, carrot-apple-celery-orange juice, lemon, Meletti Amaro, and orange bitters. This is a great place to start your evening! No sodas or colas at this bar as GreenSpace makes the cocktails as healthy as possible.

The dĂŠcor, looking rustic yet modern and sleek, is warm and beautiful with plants all along the walls A great place to have a family get together, a business meeting, or just a way to convince someone that going vegan is healthy and delicious!

Open for lunch and dinner Tuesday through Sunday (Sunday closes at 3:00 PM) with brunch served on weekends. Reservations accepted and recommended either online or by calling. Plenty of street parking; however, weekends may be a bit challenging, so plan accordingly. Don’t miss this fantastic addition to the vegan restaurant community!

Dr. Joel Kahn opened GreenSpace CafĂŠ in 2015

About the Author Michael Taylor travels in North America, South America and Europe for business and strives to dine at the very best vegan restaurants in every city he visits. As a vegan of 8 years and vegetarian for 22 years before that, he has sampled some of the best vegan foods in 47 states and 24 countries. Michael looks for restaurants using the best ingredients (organic preferred), innovative recipes and vegan outreach.

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SOULGOOD FOOD

MAKES FOR A HEALTHY COMMUNITY

T

by Courtney Garza

here’s no doubt that it’s fun to get food from food trucks, but is it always healthy? More often than not, it isn’t the best for you; and let’s be honest, getting vegan options at most can be challenging. Luckily, there’s a food truck that’s not only healthy, vegan, and delicious, but also has a heart-warming story behind its food magic.

Soulgood is a vegan and vegetarian food truck that was founded by Chef Cynthia Nevels. As a mother of three, she wanted to find a way to help her children

VegWorld Magazine

live a better quality of life, especially her son, Tyler Nelson, who was born with Cystic Fibrosis. In 2010, he had to be placed on the UNOS organ transplant wait list and was fighting for his life. Creating and preparing vegan and vegetarian meals using whole foods was the only way she felt she could help him.

She prepared unique creations to trick her children into eating the meals and invited friends and family to try what was seen as “rabbit food” to most of them. She quickly recognized the high demand

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EAT THE WORLD

for convenient, healthy food options that people

truly amazing about Cynthia’s food truck is how

could eat on the go. With plenty of encouragement

she donates excess food, that would otherwise go

from her peers, Nevels made plans to establish a

to waste, to local homeless shelters. The cherry on

fast food company that offered healthy and tasty

top (or in this case, the extra vegan nacho cheese

vegan and vegetarian foods and provided a mobile

sauce on top) is that they donate 5% of gross rev-

way to serve the masses.

enue, through their ‘Buy 5 and We Give 5 Back’ program, to the Cystic Fibrosis Foundation and the

I’m especially glad she did because without her

Kids Environmental Education Network, Inc. in Fort

drive to promote health, wellness, and veganism to

Worth, Texas.

the public, I wouldn’t have had a chance to try her veganized, loaded hot dog special called “The Vin

Through carefully sourced and hand-selected local

Diezel”. The name certainly fits its power-packed

produce and ingredients from organic farmers and

looks and taste!

suppliers, Nevels selects only the best organic or responsibly grown whole foods for her recipes. So,

The names for each item on the menu, (like the

everything you eat is sure to be healthy and good

No Cluckin’ Way Chikn’ Burger) are fun, but what’s

for your soul, of course!

Courtney Garaz, Zack Shelton & Chef Cynthia Nevels

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EAT THE WORLD

The Nacho Mama Frito Chili Pie, Vin Diezel Chili Dog, and vanilla and chocolate mini cupcakes.

Nevels has gained a lot of attention for her passion project after launching at the Dallas Farmers Market October 31, 2014, where I actually met her for the first time and tried her organic vegan pancakes that were out of this world. This is where her fan base started to grow (me being one of them). She’s prepared food for large festivals like the Taste of Dallas held at Fair Park, was featured in CEO MOM Magazine, and appeared on the Harry Connick, Jr. Show distributed by NBC Universal and hosted by Harry Connick Jr.. Like just about everyone else that’s tried her Italian Po’ Boy, Connick was astonished at how much the vegan sausage tasted like meat!

Needless to say, I feel lucky to have one of the best vegan food trucks right here in Dallas, Texas, that has an incredible mission behind the food served.

If you haven’t been yet, go eat “soul” good! ;)

About the Author Courtney Garza is a media enthusiast that is constantly chasing opportunities to get more involved in the community. Plugged into the growing vegan scene, Courtney co-founded The Harvest Hands – a venture to create fun, educational, and delicious events that shed light on the plant-based lifestyle that she’s built with her other half, Zak Shelton.

Courtney promotes the startup life with her involvement in event coordination in the Dallas local entrepreneurial community and anything involving innovation. You can often find her at unique events around Dallas and the nation, as she spreads the word about just how truly fun, delicious, colorful a plant-based lifestyle really is!

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THINGS WE LOVE

THINGS WE LOVE Robin Tierney Loves

Crunchies Freeze-Dried Snacks: Fruity Fun

M

y mom didn’t bring candy-cereals into our house. But at my friend Stevie’s, I’d dig out the mystery-mallow bits from

apple, strawberry banana, beets, and my favorite:

Lucky Charms cereal. The folks at Westlake Vil-

ten-free, vegan, kosher and halal certified. My only

lage, CA-based Crunchies have cracked the code

disappointment was, after polishing off a bag after

for a healthy reboot of this kind of chewy-spongy

jogging, I realized it was 3-½ servings. No worries;

foodstuff.

go for it and turn an entire bag into a meal.

And they do it without additives. Pretty cool.

More Info:

mixed fruit. They contain no added sugar, no artificial flavors and coloring, and are non-GMO, glu-

Sold in retailers nationwide and online in $4.99 – Crunchies makes all-natural fruit and vegetable

5.99 1.2-ounce resealable pouches.

snacks using a special freeze-drying method that enables the produce to retain its nutritional value,

CrunchiesFood.com

lengthen shelf life and pack a light crunch. The process involves a low-pressure drying process that removes the water.

Each serving of this farm-to-fork snack is about 40 calories. Varieties include strawberries, mango, pineapple, blueberries, raspberries, cinnamon

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THINGS WE LOVE

I

GO VEGGIE: Cheesy Bliss was a cheese snob. Now I am a vegan cheese snob.

As a child, my taste buds would not tolerate those

The White Cheddar and Meatless Bacon variety pleased a bacon-lover so sufficiently, in both taste and mouthfeel, that he offered to take the rest of the bag “because I know you don’t like bacon.”

plastic-wrapped, orange-yellow slices of American.

Instead, I grew up on European-style cheeses sliced by my uncles at specialty market deli counters.

After going vegan, I tried several non-dairy cheeses but didn’t care for the taste or texture. When artisan vegan cheese came on the scene, I resumed cheese-and-crackering when having guests over.

When new-generation vegan package cheese al-

Go Veggie products are sold at grocery stores in the U.S. and Canada. The makers’ mission is to please cheese-lovers with a “Healthier Way to Love Cheese.”

Since the 1980s, GO VEGGIE’s team has worked on recipes for slices, shreds and blocks that taste and melt like cheese. Their products are free of dairy, gluten, trans fats, cholesterol and GMO-derived

ternatives appeared on grocery shelves, I hesitated.

ingredients. Refrigerate, but don’t freeze; freezing

But curiosity got the best of me, and I finally ripped

compromises the texture and melt. Eventually I’ll

into a package of GO VEGGIE Cheesy Bliss. The

try their alt-grated parmesan and cream cheese.

White American style bars, at ¾-ounce each, make

Because I’m not a snob.

a satisfying snack at home, work and on the road, as well as a tasty mate for crackers and sandwiches.

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goveggiefoods.com

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THINGS WE LOVE

Emmy’s Organics: Macaroon-Inspired Power Cookies

W

hen spotting these vegan-friendly treats in Starbucks, I had a flashback.

As a child, I (rarely, Mom!) explored my

parents’ basement pantry for goodies. My favorite

for a few weeks, had lost his taste for sugar gave props to the cacao variety. The chocolate chip had a nice measure of pure dark chocolate, and the lemon ginger and peanut butter are also yummy.

find: cans of coconut and almond macaroons.

Emmy’s makes its cookies in a solar- and wind-powSo I had to taste the coconut-based cookies made

ered facility in Ithaca, NY, that produces minimal

by Emmy’s Organics. Cofounders Samantha Abrams

waste, uses recycled packaging and donates to lo-

and Ian Gaffney craft their “clean snacks” with pre-

cal organizations.

mium organic ingredients such as fresh-ground ginger and fair trade cocoa powder. They’re free

Those with sweet-tooth aches might crave a high-

of artificial flavors and coloring and are certified

er-octane sugar fix. But Emmy’s treats deliver taste

USDA organic, non-GMO, gluten-free, soy-free and

and clean energy, which suits me before biking,

vegan. Each serving contains a max of six grams of sugar. But note that a serving is just one cookie 1.5 inches in diameter. I could not stop at just one.

My favorite is the raspberry, tart and zippy with a touch of Himalayan salt. My friends loved the vanilla bean variety. One taster who, after limited sweets

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hiking and dancing. Afterwards, too.

More info: Sold in retail stores and online in $5.99-6.99 6-oz. resealable pouches and $2.99 2-oz. single-serve packs.

EmmysOrganics.com

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Recipes for Health

FAST, EASY, LIGHT

RAW VEGAN MEALS Recipes and photos by Natalie Norman

T

ransitioning to a diet with more raw food meals can seem daunting. I’m here to make it fun and easy for you! Here are some tips

2. Special treats you enjoyed for birthdays, holidays, or the occasional raw vegan restaurant indulgence

along with a new raw vegan recipe to add to your arsenal.

When moving into the realm of raw foods, sometimes people get a little too excited about cashew cheese loaded on dehydrated raw vegan pizzas or lasagnas, and spend a lot of time focused on highfat raw vegan desserts. While these are certainly a better choice than the chemical-loaded, processed corporate fare pushed at us left and right, they are not exactly meant to be consumed regularly. Think of them for three purposes: 1. Transitioning, giving you heavier food with familiar flavors and “weight” in the stomach

VegWorld Magazine

3. Crowd-pleasing “wow” factor raw food dishes to convert and impress guests!

In other words, LIMIT those high-fat and/or complicated “gourmet” raw vegan dishes. Long-term focus should be on getting diverse fresh plants into your everyday diet.

In addition to the large amount of weight I’d already lost by going raw vegan, I’ve dropped an additional 15 pounds since speaking at HealthFest last spring by eating this way. Up until that point, I’d been spending far too much time developing transitional and trendy raw vegan recipes for outside sources; and while I am honored and grateful

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ZUCCHINI ROLL UP

for the opportunity to be able to teach raw foods to people at diverse stages on their own paths, I found that I was stalling out on my own weight loss and fitness journey in many ways. The best teachers are good students, so I would be remiss not to pass along this information to you, too, reminding ALL of us that the lion’s share of our diet should remain focused on fresh raw plants.

But how do we do this? The most common raw food nightmare I hear is the scary image of gnawing on raw broccoli. The fact is you have so many more options! A little creativity goes a long way, and I am here to deliver those options to you. As a busy working mom, I am ALL about food that is fast, easy, nutritious and delicious. If it doesn’t meet those standards, it doesn’t make the cut.

So here we go! Let’s talk about these amazing, tasty little roll-ups. You can make them using zucchini, yellow squash, cucumber, or even carrots sliced on a mandolin slicer. (Always be sure to wear a prospective glove when using a mandolin, please!

They are sharp and I don’t want you slicing your fingers!) Once you’ve sliced them up into strips, now the fun begins! Go through your kitchen and slice/chop up what’s available. There is no wrong way to do this.

Here’s the recipe and general guidelines to create roll-ups as part of your deliciously easy everyday raw vegan meals!

ZUCCHINI

ROLL UP

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ZUCCHINI ROLL UP

INGREDIENTS

DIRECTIONS

ROLL-UP STRIPS:

Slice

• 2 medium-sized zucchini or cucumbers

FILLING: • 2 cups cauliflower florets • 1 small seeded green jalapeno pepper • 1 small clove of garlic or dash of garlic powder • ½ cup red bell pepper • 1 cup of sunflower or other sprouts of your choosing

up zucchini or cucumber into long flat strips on mandolin slicer, then set aside on paper towels.

In a blender or food processor, blend cauliflower, jalapeno, garlic, and bell pepper into a hummus-like consistency. Set aside.

Take each strip of either zucchini or cucumber and add some of the cauliflower spread. Then add sprouts, peppers, and cilantro and roll up! Top with a little fresh-squeezed lemon juice and hemp seed.

Enjoy with a side salad, as pictured!

• ½ cup julienned yellow and red bell pepper • 1 cup of chopped cilantro • 1 lemon • 2 Tablespoons raw hemp seed

Keep in Touch!

Please make sure you connect with me by subscribing at www.natalienorman.com! When you get your welcome email. Just hit reply and introduce yourself, and tell me how you liked the recipe!

About the Chef Natalie Norman is a busy working mom who lost half her body weight and became her happiest, fittest self by adopting a raw vegan diet. Inspired by her radical health transformation, Natalie departed from her career as an attorney and became an Advanced Certified Raw Food Nutrition Educator and Certified Sports Nutritionist. She also obtained her Certification in PlantBased Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell University.

Natalie founded and runs an award-winning educational website where she shares mouthwatering, easy, practical raw vegan recipes with beautiful food photography and plenty of useful lifestyle tips to keep you inspired and supported on your journey to plant-based living. Connect with Natalie, read her full story, and subscribe to her free community newsletter at her website.

VegWorld Magazine

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CREAMY HERBED POLENTA

by Mark Reinfeld

ingredients • • • • • • •

2 cups unsweetened soy, rice, or almond milk 1½ cups water 4 garlic cloves, pressed or minced ¾ teaspoon sea salt, or to taste 1/8 teaspoon freshly ground black pepper ¼ teaspoon crushed red pepper flakes 1 cup polenta

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• • • • •

¼ cup chiffonaded fresh basil 3 Tablespoons finely chopped fresh parsley 3/4 teaspoon minced fresh rosemary 2 Tablespoons nutritional yeast (optional) ½ cup grated vegan mozzarella-style cheese (optional) • Oil, for casserole dish

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CREAMY HERBED POLENTA

DIRECTIONS 1. Place the soy milk and water in a large pot over high heat. Add the garlic, salt, black pepper, and crushed red pepper flakes and bring to a boil.

2. Reduce heat to low and whisk while slowly adding the polenta. Whisk constantly for 5 minutes. Cover and cook for 15 minutes, whisking occasionally.

3. Add the remaining ingredients, except the oil, and stir well. Taste and add additional salt if necessary.

4. Transfer to a well-oiled 8 by 8-inch casserole dish and cool until it is firm enough to cut, about 10 minutes. The polenta will begin to solidify as it cools. Cut into your desired shapes with cookie cutters or a knife. Serve warm.

VARIATIONS: Give it a Mexican twist by replacing the herbs with 3 Tablespoons of minced fresh cilantro, 1½ Tablespoons of chili powder, 1 teaspoon of ground cumin, and ¼ teaspoon of chipotle chili powder.

Add 1 ½ cups of thinly sliced spinach, kale, chard, leek, or arugula along with the basil.

You can also blend the herbs with ½ cup of water and add after the polenta has cooked for 10 minutes.

Add ½ cup of thinly sliced sun-dried tomatoes and/or ½ cup of pitted and diced olives.

Replace the soy milk with water or vegetable stock.

Add 1 to 2 Tablespoons of coconut oil or vegan butter along with the polenta.

For an oil-free version, use a parchment paper-lined pan with a small amount of water.

Makes: 3½ cups Polenta, Prep time: 10 minutes, Cook time: 20 minutes, Cooling time: 10 minutes Total time: 40 minutes, Serving size: ¼ cup, Number of servings: 14

About the Chef Mark Reinfeld is a multi-award winning chef and author of seven books, including the best selling 30 Minute Vegan series and his latest book, Healing the Vegan Way. Mark has over 20 years of experience preparing creative vegan and raw cuisine. Since 2012, he has served as the Executive Chef for the North American Vegetarian Society’s Summerfest. He has offered consulting services for clients such as Google, Whole Foods, Bon Appetit Management, and more. Mark was the founding chef of The Blossoming Lotus Restaurant, voted “Best Restaurant on Kaua’i.”

His first cookbook, Vegan Fusion World Cuisine, has won 9 national awards including “Best Vegetarian Cookbook in the USA.” His 7th and most recent cookbook, Healing the Vegan Way, was selected “Best Book for Vegans in 2016” by Philly.com. Mark is the recipient of Vegan.com’s Recipe of the Year Award and Aspen Center for Integral Health’s Platinum Carrot Award. Through his Vegan Fusion company, he offers consulting services, vegan and raw cooking workshops, and chef trainings internationally.

Books by Mark Reinfeld: Healing the Vegan Way, The 30-Minute Vegan: Soup’s On!, The 30-Minute Vegan’s Taste of Europe, The 30-Minute Vegan’s Taste of the East, The 30-Minute Vegan, The Complete Idiot’s Guide to Eating Raw, and Vegan Fusion World Cuisine www.veganfusion.com | www.markreinfeld.com | www.doctorandchef.com Twitter: @veganfusion | Facebook: www.facebook.com/veganfusion1 | Instagram: @veganfusion

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MACARONI SALAD

by Amy Johnson, aka Mrs. Plant in Texas

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MACARONI SALAD

ingredients

ingredients

DRESSING:

SALAD:

• 3 ½ ounces of cooked and peeled Yukon gold potato

• 16 oz. whole wheat macaroni pasta, cooked • according to package directions and chilled

• ½ cup raw cashews

• ½ red bell pepper, diced very small

• 1 cup unsweetened soy milk

• ½ yellow bell pepper, diced very small

• ¼ cup water

• 1 stalk of celery, diced very small

• 2 Tablespoons dill pickle juice (from a jar of dill pickles)

• 2 Tablespoons dill pickle relish or finely chopped dill pickles

• 2 Tablespoons yellow mustard

• 1 green onion (both green and white parts), chopped finely

• 1/4 teaspoon black pepper • ½ teaspoon salt (or to taste)

• 2 Tablespoons freshly chopped dill or • ½ teaspoon of dried dill (optional) • ¼- ½ teaspoon black pepper

DIRECTIONS Blend all ingredients in a high-speed blender until creamy and smooth. Refrigerate. If the dressing is too thick before mixing with the salad, add a bit of cold water and stir to thin.

• salt to taste

DIRECTIONS In a large bowl, combine all of the salad ingredients with the chilled dressing. Serve immediately or the dressing may thicken.

About the Chef Amy is a home chef living medication-free in Frisco, Texas. She works with patients who have been diagnosed with dietary illnesses like obesity, hypertension, type 2 diabetes, high cholesterol, etc. to prevent and reverse these illnesses through a whole foods plant-based lifestyle. Before her journey, Amy was taking medication three times a day for type 2 diabetes and high cholesterol, as well as struggling with severe osteopenia and obesity. After adopting a plant-based lifestyle, she has been able to get off her medications, lose weight (finally!) and run!

Visit her website at www.mrsplantintexas.com for hundreds of whole foods plant-based (no oil!) recipes, as well as cooking tips and plant-based education. Or, follow her on Facebook: www.facebook.com/mrsplantintexas, on Instagram: mrsplantintexas, or on YouTube: www.youtube.com/mrsplantintexas.

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FOGWOOD & FIG: ROASTED RED PEPPER HUMMUS BOWL WITH QUINOA & AVOCADO

by Diana Bezanski

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ROASTED RED PEPPER HUMMUS BOWL WITH QUINOA AND AVOCADO

INGREDIENTS

DIRECTIONS FOR THE HUMMUS:

RED PEPPER HUMMUS:

Preheat oven to 500° F.

• 1 roasted red pepper, skin peeled

Roast pepper until skin blisters, about 30 minutes. Transfer to a bowl and cover. When cool, peel the skin and remove the stem and seeds.

• 1 clove garlic (optional) • 2 cups chickpeas, rinsed & drained if using canned • 3 Tablespoons tahini • 3 Tablespoons fresh lemon juice • 2 Tablespoons water

Add garlic to food processor and mince, followed by remainder of ingredients. Blend until very smooth. Taste for seasoning.

• 2 Tablespoons extra virgin olive oil • ½ chipotle pepper in adobe sauce • ½ tsp sea salt (more if needed) QUINOA • 1 cup quinoa, rinsed and drained • 1 ½ cups water • Large pinch sea salt

Plating: In a small bowl, smear the hummus along the side, add cooked quinoa, arugula, avocado, cherry tomatoes and top with fresh herbs, black pepper and vegan feta.

NOTE: A touch of dressing on the tomatoes is nice.

• Parsley • Lemon juice • Black pepper

ABOUT THE CHEF Diana’s love of quiet country living, home cooking, and vegan cuisine has inspired an unexpected career shift. A long career as a professional wedding photographer has now evolved into a career as a professional plant-based chef and soon-to-be owner of a small café in Port Jervis NY. Diana lives in Northeast Pennsylvania with her husband, Jeff, and their rescued dog, Alice.

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RED BARON’S BEST BEET SALAD

by Zel Allen

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RED BARON’S BEST BEET SALAD

W

hen you’re planning a fun gathering and need the perfect dish for the buffet table or to bring to a potluck, strike up a friendship with this eye-appealing and flavor-infused treat!

Beet-red and seasoned with a touch of spice, this salad is a showstopper perked with accents of sweet golden raisins and roasted walnuts. Unlike most salads whose freshness depend on same-day preparation, this creation can be made a day ahead and still retain its exceptional flavor--a real bonus for the busy party host. Double or triple the recipe as needed.

Serves 10 to 12

INGREDIENTS

DIRECTIONS

• 1 large carrot, peeled and coarsely shredded

Combine all the ingredients in a mixing bowl large enough to toss the salad easily. Season to taste with salt and pepper.

• 1 large beet, peeled and coarsely shredded • 1 large sweet red apple, diced • 2 cups finely chopped red cabbage • 3/4 cup golden raisins • 3/4 cup coarsely chopped roasted walnuts • 5 tablespoons apple cider vinegar • 3 tablespoons grapeseed oil • 2 tablespoons fresh lemon juice

To serve, line a large platter with the lettuce leaves and carefully spoon the beet mixture into the center.

The salad can also be presented as individual servings by spooning the beet mixture into lettuce-lined salad bowls.

• 1/2 teaspoon cayenne • Salt and pepper to taste • 3 green leaf lettuce leaves, chopped, for garnish

ABOUT THE CHEF Zel Allen loves to cook, a passion that led her to author two vegan cookbooks, Vegan for the Holidays and The Nut Gourmet.

With her husband, she also co-publishes Vegetarians in Paradise, a vegan magazine appearing on the net for 19-plus years.

The publication features tasty recipes, vegan resources, articles, and items of interest to the vegan community. You can find Zel blogging about the benefits of nuts and having fun creating recipes for the holidays from Thanksgiving through New Years. She also contributes articles and recipes to The Vegetarian Journal and Vegan Health and Fitness Magazine and teaches vegan cooking classes in Los Angeles.

Visit her website at http://www.vegparadise.com for a banquet of delicious vegan recipes, a multitude of vegan resources, and intriguing articles. Visit her two blogs https://veganfortheholidays.wordpress.com and https://nutgourmet.wordpress.com.

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BEST DAMN INSTANT POT VEGAN CHILI

by Chuck Underwood

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BEST DAMN INSTANT POT VEGAN CHILI

M

y award-winning Best Damn Vegan Chili all dressed up for the Instant Pot. Same great flavor, only ready to eat in just a fraction of the time...

Prep Time 15 mins Cook Time 15 mins Total Time 30 mins Servings 12 Course Soup/Stew

INGREDIENTS

DIRECTIONS

• 1 large onion, chopped

Chop all vegetables and add to the Instant Pot.

• 1 red bell pepper, diced • 1 green bell pepper, diced • 3 cloves garlic, minced • 8 ounces seitan (optional) OR 2 cups cauliflower crumbles (optional) OR 8 ounces mushrooms (optional) • 2 cups water • 1/2 teaspoon garlic powder

Lightly sauté vegetables in a small amount of water, veg broth, or bean juice (aquafaba) until softened.

If using - add seitan, cauliflower crumbles, or mushrooms for a meat substitute.

NOTE: All of these are optional, and you could just add another can of beans.

• Museo Sans teaspoon black pepper • 1 teaspoon paprika

Add water and all spices except masa and stir well

• 1 teaspoon oregano • 1 teaspoon chipotle chili powder (optional)

Mix in beans and stir well.

• 2 teaspoons ground cumin • 1/4 cup chili powder • 1 15 oz can low-sodium pinto beans • 1 15 oz low-sodium kidney beans • 1 15 no salt added tomato sauce • 1 15 oz can diced fire-roasted tomatoes • 1 6 oz can tomato paste • 2 Tablespoons masa tamale flour

Add tomato sauce and diced tomatoes to TOP of stew and DO NOT STIR. Add lid to the Instant Pot and set to MANUAL mode for 10 minutes. Allow to naturally vent when completed for 10 minutes before CAREFULLY releasing any additional pressure.

ABOUT THE CHEF Chuck Underwood is a Plant-Based Food Blogger who creates wholesome, plant-based Vegan Recipes that are not only healthy, but also have that same comfort food taste of the foods we all grew up with and love.

His popular blog BrandNewVegan has made several “Best Vegan Blog” lists over the years and currently has over 30,000 followers. He has a Certificate in Plant-Based Nutrition from Cornell University and has written several popular online cookbooks.

When he’s not in his kitchen, he’s most likely playing with his five year-old grandson or puttering in his Portland, OR garden.

You can visit him at www.brandnewvegan.com or follow him on his Facebook Page at http://www.facebook.com/brandnewvegan.

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

Dr. Lin da Ca r ne y

JOY, TMAO & YOUR GUT

Feed Your Psyche VegWorld Magazine

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PRESCRIPTIONS FOR HEALTH

T

his issue of VegWorld boosts your emotional skills, especially those needed to embrace and maintain a healthy plant-based lifestyle. In keeping with that theme, dive deeper with me into the science of TMAO (as your gut microbiome sends happy signals to your brain when you cut out animal protein from your diet). How deep will we dive for starters? All the way down to the ‌colon. (!?)

oxidizes TMA (trimethylamine) into TMAO. You are more likely to have a heart attack from high TMAO levels than from family history, or high levels of triglycerides, cholesterol, glucose, or saturated fats.

The more meat you eat, the higher your level of TMA, from which TMAO levels rise.

TMA comes from eating animal protein.2 Colon bacteria turn the creatine and choline in animal protein into TMA. (If antibiotics destroy your gut microbiome temporarily, your TMA levels will not rise after eating red meat until your colon bacteria regenerate in a few weeks.) TMA creates a bad smell in bacterial infections, halitosis, or degrading

First, what is TMAO and why should you care?

animal products. As the liver tries to rid your body

High TMAO blood levels predict risk for heart attack more directly than for any other factor that predicts myocardial infarction.1 Trimethylamine oxide (TMAO), which is the inflammatory osmolyte most likely to plug up our arteries, is created as our liver

rowing of your arteries.

VegWorld Magazine

of that toxic TMA, it oxidizes TMA into the deadly TMAO which accelerates atherosclerosis, the nar-

TMAO is deadly because it’s so inflammatory. Inflammation is a dangerous factor in our top 3 killers: heart attack, stroke, and cancer. Inflammation

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appears to be even more dangerous to the arteries that supply your heart and brain than high levels of blood cholesterol or sugar.3 The more inflammation, the more vascular disease, according to the best science. And the more inflammation, the more cancer, another of the top 3 killer diseases in the US. And if those aren’t bad enough, the more inflammation, the higher the risk of depression. To prevent or reverse that depression, this issue of VegWorld is dedicated to helping you understand the psychology of how to maintain a plant-based lifestyle in an unsupportive world. Decreasing your body’s level of TMAO can improve your psychology a lot by decreasing your brain inflammation.

Knowing how a vegan diet decreases your level of deadly TMAO can also boost your levels of motivation for maintaining that vegan diet.

ria of a vegan differs compared to the gut bacteria in a meat-eater. The type of intestinal bacteria that digest meat, turning creatine into TMAO, are no longer present in a vegan whose body hasn’t kept those acid-loving, TMAO-producing bacteria alive. Plant-eaters have gut bacteria that decrease inflammation by not producing TMA. But just one bite of animal protein per month can set you back another 30 days, as the acid in the animal protein kills off your alkaline-loving plant-digesting colon bacteria. Here is found my primary motivation to avoid animal products sneaking into foods at restaurants, potlucks, or holiday parties. What is your primary motivation to stay plant-based?

Creatine is found in red meat but is also added to body-building supplements because it facilitates quick energy production. Scientific tests have found that regular use of the creatine in these energy drinks or athletic supplements will result in the production of TMAO. Avoiding these creatine-spiked

Sources of TMA: Creatine, Choline, and Lecithin The gut bacteria of a vegan will not produce TMAO even if a vegan is unfortunate enough to be fed red meat in a scientific test. This is because gut bacte-

VegWorld Magazine

products can prevent you from producing that inflammatory TMAO, which fosters cancer, depression, and vascular disease.

When the artery wall becomes inflamed as macrophages transform into large, fat-filled foam

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PRESCRIPTIONS FOR HEALTH

cells,TMAO is a key driver of this atherosclerotic pustule formation. The rupture of this “artery wall pimple” under the destroyed endothelial cells initiates the growth of a blood clot that soon blocks the artery 100% within 3 minutes, causing 87.5% of all strokes and heart attacks.

In switching from red meat to white meat, you may ingest less creatine (red meat) but more choline, which is plentiful in eggs, dairy products, and white meat like poultry. The same colon bacteria that transform red meat’s creatine into TMA can transform choline into TMA. A few hard-boiled eggs will boost levels of TMAO just as steak will.

gut bacteria. How you feel emotionally and physically is tied to whether the food you ate fed harmful bacterial growth or helpful bacterial growth.5 As important as vegan probiotics are (to replace bad bacteria with good), prebiotics which contain whole-plant-food fiber are even more important in starving pathologic bacterial growth while promoting friendly, plant-digesting, alkaline-loving bacterial growth. The bacteria you feed are the bacteria

Cancer How does the TMAO which is produced by diets high in meat, dairy, and eggs foster the growth of cancer? Through inflammation, TMAO changes a cancer cell to reproduce and spread uncontrollably as it overrides normal boundary mechanisms.

The choline in 1 egg eaten every 3 days can double the risk of cancer progression. Eating chicken seemed to be the only higher risk factor (for cancer spread) than eggs.

When diving into the study of colon bacteria, you encounter scientific studies proving that communication from the gut microbiome exerts influences over many organs, but especially over your brain.

Messages from gut microbes can affect your emotional state, the clarity of your thoughts, and your mood.4 Bacterial signals can detoxify, facilitate vitamin production, influence our appetite, and induce cravings for either healthy food or junk food, depending on what food (prebiotics) you feed your

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PRESCRIPTIONS FOR HEALTH

that thrive.6 Science tells us that the best way to

is to recognize that health is your greatest treas-

grow a healthy gut microbiome is with a diet that is

ure. Without health, how much joy would all the

WFPBNO (Whole Food, Plant-Based, No Oil).

world’s treasure bring you? The more disabled your health becomes, the harder it becomes to achieve

Finally, how much joy is stolen from us when the

your joy, so keep in mind that your health is the

top 3 killers (cancer, stroke, and heart disease) arise

foundation of your happiness. And keeping the sci-

in our lives? And with all the evidence showing

ence of WFPBNO diets in mind helps you to suc-

conclusively that these diseases can be prevented

ceed in maintaining a plant-based lifestyle in an

and often even reversed by eating a low-fat, oil-

unsupportive world, because what we think about

free unprocessed diet of whole plant foods, how

comes about. With adequate preparation of simple

much happier would you be if you never had to

foods in batches, you can bring food with you that

hear these fateful diagnoses assigned to you?

will keep you eating for success wherever you go.

Like a diver who plunges in to retrieve a pearl, take

The key to the psychology of sticking with an oil-

the plunge today into healing habits that safeguard

free, whole foods, plant-based diet that is low in fat

your joy.

1.

4.

Kuka J, Liepinsh E, Makrecka-Kuka M, Liepins J, Cirule H, Gustina D, Loza E, Zharkova-Malkova O, Grinberga S, Pugovics O, Dambrova M.

Galland L. The Gut Microbiome and the Brain. Journal of Medicinal Food. 2014;17(12):1261-1272. doi:10.1089/jmf.2014.7000.

Suppression of intestinal microbiota-dependent production of proatherogenic trimethylamine N-oxide by shifting L-carnitine microbial

5.

Clark A, Mach N. Exercise-induced stress behavior, gut-microbiota-

degradation. Life Sciences. 2014 Nov 11;117(2):84-92. doi: 10.1016/j.

brain axis and diet: a systematic review for athletes. Journal of the

lfs.2014.09.028. Epub 2014 Oct 7.

International Society of Sports Nutrition. 2016;13:43. doi:10.1186/ s12970-016-0155-

2.

Koeth RA, Wang Z, Levison BS, Buffa JA, Org E, Sheehy BT, et al.

Intestinal microbiota metabolism of L-carnitine, a nutrient in red meat, promotes atherosclerosis. Nature Medicine. 2013;19:576–585.

6.

Tuohy KM, Gougoulias C, Shen Q, Walton G, Fava F, Ramnani P. Studying the human gut microbiota in the trans-omics era--focus on metagenomics and metabonomics. Current Pharmaceutical

3.

Tang WHW, Hazen SL. The contributory role of gut microbiota

Design, Volume 15, Number 13, May 2009, pp. 1415-1427(13)

in cardiovascular disease. The Journal of Clinical Investigation.

2014;124(10):4204-4211. doi:10.1172/JCI72331.

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

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Beyond

CHICKEN SOUP

by Lori Fryd

Love, Lori

MONTHLY MUSINGS ON THE PLANT-BASED LIFESTYLE

T

hroughout my life, whenever I would return home from all my travels, whether it be summer camp, college vacations, trips to Europe,

chicken soup and not be flooded with memories of

or living in my first apartment in the city, a bowl of

In times past, I used to begin my food preparation

my mother’s piping hot chicken soup sat at the ta-

with a pan full of olive oil. When I added the onions

ble to welcome me home. My mother, like many

and garlic, my husband would invariably tell me

women of her generation, communicated her love

that the smell of those onions frying was like go-

for me by always remembering my favorite foods

ing back in time to his grandmother’s kitchen. It is

and working hard to provide them for me. It is lit-

impossible for him to smell those aromas and not

erally impossible for me to see or smell a bowl of

conjure up, with profound nostalgia and poignancy,

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my mother and the warmth of those homecomings.

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LOVE, LORI

the comfort and security of his big family gatherings

When I first embarked on this way of life, it was

and the spirit of his much-loved grandma.

almost inconceivable to me that I would never sit down to a bowl of chicken soup ever again. Irratio-

Food, as most of us have come to understand, is

nal as it sounds, it felt like a betrayal to my family,

not just food. Food is a reflection of our cultures,

my mother, her love - all the shopping, chopping,

our religious traditions, our deep-seated childhood

preparation and work she put into those huge vats

memories, our most cherished associations. Be-

of chicken soup, cooked up in my grandmother’s

fore we were even able to speak, the foods we

big silver pot with the black handles on that boun-

were given created emotional responses within us

tiful stove.

which became hard-wired into our brains. A chocolate bar meant the excitement of a favorite uncle

I venture to say that the cherished emotional asso-

sneaking us a taste before dinner. Appetizing meats

ciations we have with the foods we grew up with is

from the deli meant the celebration of a birthday or a new baby in the family. Pasta and sausages meant coming home from church and Sunday dinner with the family.

Food is our link to the past. It is one of the most powerful ways we have of evoking a potent sensory experience which connects us to loved ones we have lost and treasured memories of bygone celebrations. Food is our identity and our heritage. Sitting down to a table of our favorite childhood foods is the surest way to trigger a bittersweet

one of the main reasons people continuously fail to transition to this way of eating.

Few of us grew up in plant-based homes and have no cultural or traditional connection to these new dishes. It is why we seek each other out for support. For many of us, it is akin to a loss which must be mourned and dealt with and we need each other’s caring and

understanding

as we distance ourselves from the foods of our past.

If we are going to replace all the foods that evoke the most powerful and poignant memories of our past, we’ve got some work to do. We have to conscious-

flood of loving memories and precious indelible

ly peel back the layers and think about all that food

connections.

and all that celebration and all that excitement. We have to painstakingly untangle all those intricate

And now we wipe clean that beloved aromatic ta-

associations and get to the bottom of it all. At its

ble and replace almost everything we knew with

most fundamental core, on the most basic of hu-

low-fat, plant-based foods.

man levels, what did those foods represent?

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LOVE, LORI

Family, caring, feeling special, included, wanted

hard for her to articulate this - so she said it with

and loved - all the crucial elements of a satisfying

soup instead. But, it was really love. It was pride. It

life are what those foods were communicating to

was happiness to see me. I understand that now.

us on an unconscious level all along. It’s essential to go back to the basics, to acknowledge and have

Chicken soup does not have to serve as the mid-

reverence for these fundamental human experi-

dleman between myself and my mother’s love any

ences, not the foods which represented them. As we embark on our plant-based journeys, nobody is asking us to renounce these wonderful things. If anything, we are being asked to go back to what it all truly meant and to honor that instead. Our commitment to ourselves and our well-being is a beautiful way to do this.

longer.

I’ve done the work. I’ve gone back and pieced it all together. I’ve figured out what it was all about, gotten rid of the things that were not helping me and held on tight to the best parts - the real parts - as I move along my journey.

Beyond that huge silver pot of chicken soup (with the black speckles) on my mother’s stove, there

It took a while, but I’ve gotten way beyond the

was another essential layer. It was the thing that

chicken soup.

got her out the door to buy that chicken and to

Love, Lori

create that soup for me in the first place, but it was

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