VEGWORLD 62 - The Wellness Issue

ISSUE 62 | JANUARY/FEBRUARY 2021

The Wellness Issue Tennis champion Venus Williams unleashes her inner warrior Ron Weiss, MD's Ethos Farm: Healthier patients and a healthier planet How to stay healthy while staying home

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contents

TABLE OF

BUSINESS

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Harness Your Inner Warrior By Unleashing Your Happy Viking

20 Our Favorite Things

24 LIFESTYLE

Vegan Travel In Japan

30 Get Your Body Pregnant Ready 34

Treating Patients With Plants

40 Hot To Live A Well Life 44

Five Unconventional Beauty Tips To Incorporate Into Your Routine

66 Banana Nut Teff Muffin 68 French Lentil Rice Mushroom Stew FOOD

70 Cuban Black Bean Soup 72

Mapo Tofu Buns

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Organic Vegan Carrot Ginger Soup

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Spinach & Kale Grit Cakes

features 48 Eating Fruits & Veggies For Mindfulness A Healthier Way To Escape The Clutter Of Stress, Business And Your To-do List

52 Weaving Your Rope Ladder How Healthy Daily Habits Can Save Your Life

56 From Worry To Wellness Tips On Moving Through The Fears And Anxiety Into An Abundant 2021

60 Healthy At Home Healthy Lifestyle Tips to Get through COVID-19Â Successfully

CONTRIBUTORS

Photo by thought-catalog-unsplash

BRYANT TERRY

ROSE BRUNO BAILEY Rose Bruno Bailey is a poet/writer, vegan weight loss/philanthropic blogger, and author of Camellia in Snow. Her work is published online and in print magazines. She was born in Chicago and raised in Cleveland, OH. Her background is in theater with an emphasis on dance. Her life journey has taken her from New York to West Hollywood, CA, and she now resides in Texas. Her partners in this journey are her husband James and two beloved Siamese cats, Spanky and Max.

Bryant Terry is a James Beard Awardwinning chef and educator and the author of Afro-Vegan. He is renowned for his activism and efforts to create a healthy, equitable, and sustainable food system. He is currently in his fifth year as chef-in-residence at the Museum of the African Diaspora in San Francisco, where he creates programming that celebrates the intersection of food, farming, health, activism, art, culture, and the African Diaspora. His work has been featured in the New York Times, Washington Post, and San Francisco Chronicle, and on NPR’s All Things Considered. San Francisco magazine included Bryant among the 11 Smartest People in the Bay Area Food Scene and Fast Company named him one of 9 People Who Are Changing the Future of Food.

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

She is also a certified plant-based chef and teaches plant-based cooking throughout the region. Char is an instructor at the Rouxbe Online Cooking School She grew up in her family’s Italian restaurant and prides herself with everything she learned about cooking from her grandparents.

Buy Vegetable Kingdom at https://bit.ly/3nJILTc

bryantterry bryant.t.terry

WENDIE PETT

SÉBASTIEN DUVAL

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

In Japan for 15 years, Sébastien Duval is a tour guide certified by Tokyo Convention & Visitors Bureau and Asia Inbound Sightseeing Organization. He is also a consultant for Japanese local governments and the community manager for Japan Travel KK, a media & travel agency with a website in 15 languages. He encourages sustainable healthy lifestyles and makes Japan a better place to travel and live in. Sébastien’s passions include Japanese traditions, seasonal local cuisines, plant-based cooking, hiking, and road trips with electric cars. He is always happy to help vegan start-ups and exporters.

www.wendiepett.com

NATALIE NORMAN Natalie Norman is an attorney and vegan for more than three decades, 13 of which have been 100% raw vegan.

In her spare time she also acquired certification as an advanced raw food nutrition educator, plant-based nutritionist, and sports nutritionist.

She is an avid trail runner and all-around fitness enthusiast who transformed her life on raw foods. natalienormanofficial www.natalienorman.com

ANGELICA GRAY

BRANDY EDWARDS Brandy Edwards is an attorney turned Empowerment Speaker and Coach in Dallas, TX. She is the Founder of The Self-Love Challenge and emphasizes the importance of self-love, confidence, and courage. Her selfdiscovery journey led her to be strong and courageous, to take action despite fear, and to follow her happiness to create a life she loves. Her magnetic energy captures the attention of both youth and adult audiences, and her inspiring vulnerability empowers listeners to bridge the gap between fears that hold them back and bravery that can propel them forward. Speaking, coaching, and collaboration inquiries may be sent to TheSelfLoveChallenge@gmail.com.

GEORGE LEE Nineteen year-old George Lee was born in Taipei, Taiwan. Since he started his vegan journey, he has explored every possibility to recreate the foods he loves and the flavors he grew up eating as a Taiwanese boy.

George received his culinary training at Le Cordon Bleu in Paris. Currently, he is a bio-engineering student at UC Berkeley. chejorge.com Chez Jorge thechezjorge chez.jorge

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ROBIN PAONE & KAREN RANZI, M.A.

AMEERA ATAYA

Karen Ranzi, M.A. has been a leading expert in the field of plant-based and raw food nutrition for over two decades. She healed her son of asthma, chronic ear infections, and food allergies and herself of cystic acne and hormonal issues in 1994 through raw, living plant foods. Karen is an award-winning author, plant-powered holistic health coach, internationally acclaimed speaker, director of the Vegan Certification Course, raw vegan chef and health leader for Costa Rica and Women’s Health Retreats. Karen shares her articles and tips through her blogs and Feel Fabulous with Food health newsletter. Karen is vegan since 1989 and raw vegan since 1994.

Robin Paone and Ameera Ataya are a mother-daughter blogging team.

Their blog, Monkey and Me Kitchen Adventures, is a recipe and lifestyle blog for healthy vegans and those who follow a Whole Food Plant-Based diet. Their blog showcases posts that are fun and whimsical, coupled with beautiful food photography and wholesome recipes. monkeyandmekitchenadventures.com monkeyandmekitchenadventures

Angelica Gray is a plant-based vegan chef and global recipe developer. She enjoys culinary research and traveling around the world, learning about other culture’s foods, traditions, and ingredients. She then creates beautiful nourishing vegan recipes from all she’s learned, using seasonal local whole food ingredients.

Angelica grew up on her grandparents’ working farm in Asturias, Spain. There she saw first-hand not only how hard farmers work, but what ‘farm-to-table’ truly means. Her grandfather taught her how to grow vegetables, when they were ready to be harvested, and what they needed to make them as nutrient rich as possible.

That education led her to culinary school at Le Cordon Bleu, Paris, and afterwards, while studying nutrition and eagerly travelling the world, she worked as a chef in many countries. Angelica finished up her graduate degree in California which she now calls home. Over the past few years after working for many others, she created her own small business called Plant-Based Conscious Culinary Services.

Joyfully serving her community on the Central Coast of California has become her life’s mission, purpose and passion! plantbasedconsciousculinary ChefAngelicaCulinary

SHRIYA SWAMINATHAN Shriya Swaminathan is a graduate student living in St. Louis, MO with her pooch Halley. She enjoys supporting local vegan spots, and is having a blast volunteering at The Gentle Barn in Missouri.

MARCO KNOX Marco Knox is living proof to the power of personal transformation.

At age 40, he was terribly out of shape, suffered from consistent and severe back pain and was medically obese. Moreover, he had been diagnosed with hypertension and was considered pre-diabetic with dangerously high cholesterol.

He switched to a 100% whole food plant-based diet, lost 50 pounds and completely reversed his health – with no signs of the aforementioned issues.

He now dedicates his life to educating others on the benefits of living a comprehensive and sustainable whole food plant-based lifestyle.

ThePhytogenicChef.com peaceheartplants.com marcoknox thephytogenicchef PhytogenicChef

DR. DEBRA SHAPIRO Dr. Debra Shapiro is a Board Certified Ob/Gyn and is certified in PlantBased Nutrition through T. Colin Campbell’s Center for Nutrition Studies and eCornell. She is also a certified health coach, Diplomate of the American Board of Lifestyle Medicine, and has helped many individuals transform their diets and their approach to food and health. www.anewviewoffood.com www.pregnancyadvantage.net

MEET OUR TEAM

the dream team

Editor-in-Chief

COURTNEY GARZA Courtney Garza is a passionate vegan who brings her love for journalism, creativity, helping local businesses, and animals together with her compassionate social media agency, Sprinkles Creative, which she co-founded with her business partner Christina Bluford to aid businesses with their branding strategy. Courtney also owns and operates VEGWORLD Magazine, an international vegan lifestyle publication, as the Editor-in-Chief to curate and promote plant-based stories about vegan products, services, and individuals from all walks of life.

Art Director

CLAY GARRETT

V e g W o r l d M a g a z i n e i s p a s s i o n at e a b o u t s tay i n g a h e a d o f t h e r a p i d ly g r o w i n g t r e n d of plant-based/vegan. Because of this p a s s i o n , w e h a v e c r e at e d a c o m m u n i t y o f r e a d e r s w h o s e l o ya lt y i s s e c o n d t o n o n e .

Clay Garrett is a husband, father, marketer, graphic designer, and vegan from Texas. After a lifetime on the standard American diet, Clay dealt with gallbladder, sinus, and gastrointestinal issues. In his early thirties, Clay transitioned to a vegan diet, curing his health ailments and his cognitive dissonance. Listen to his story on the Plant Yourself Podcast, https://plantyourself. com/190. Now, Clay spends his time working on projects more aligned with his values. https://claygarrett.com

Photo by product-school-unsplash

Marketing Director LYDIA PALMERI

Senior Editor

JULIANNE BAMBRICK MCCULLAGH

Editorial Assistant

ALORA MIDDLETON HALE Alora Middleton Hale is a former educator turned Social Media Manager, writer, and the Editorial Assistant at VEGWORLD Magazine.

Vegetarian for a majority of her life, Alora went vegan five years ago.

She is passionate about spreading awareness about veganism and lowwaste living. Other loves include the arts, vintage fashion, travel, and eating nachos with extra guac. Alora lives in Southern California with her husband and an imaginary corgi named Fenton. alora.naturally

Food Editor

CATHY KATIN-GRAZZINI Cathy Katin-Grazzini owns Cathy’s Kitchen Prescription in Ridgefield, CT, USA. A plant-based culinary medicine educator, Cathy is a personal chef, cooking instructor, and Food Editor and Feature Writer for VEGWORLD Magazine.

Certified in Plant-Based Nutrition from the T. Colin Campbell Center for Nutrition Studies at Cornell, Cathy is also a graduate of Rouxbe Cooking School’s Professional Plant-Based Program. She has a BA from the University of Chicago, attended graduate school at Harvard University, and received an MA from Johns Hopkins University.

Business Writer

Style Editor

CARISSA DANIELLE

TESS CHAVEZ

Carissa Danielle is the founder and director of North Texas Vegans. She is an intersectional vegan entrepreneur with a passion for educating others on the topic of living a vegan lifestyle.

Carissa resides in Dallas, TX, with her partner and rescue dogs, where she works as a vegan business consultant and educator. In her spare time, Carissa enjoys hiking, camping, and traveling, as well as practicing yoga, meditation, and mindfulness.

Quintessa “Tess” Chavez is VEGWORLD Magazine’s Style Editor and a lover of all things beauty and fashion — of course, vegan and cruelty-free! She is also the owner and founder of Vegan Bites Guide, a dine-out vegan options guide.

Her vegan journey started with her love of animals; soon the health benefits came along, and then the environmental welfare, and it was a done deal. Based in Dallas, TX, Tess continues to carry out her vegan mission of spreading awareness.

nooch.bunny

When she’s not inventing and fermenting, she loves to run, hike, and adventure travel with her husband Giordano atop their trusty Ducati. cathyskitchenprescription.com cathyskitchenprescription

Editor’s Note A message from VEGWORLD Magazine Editor-in-Chief, Courtney Garza

We l l n e s s is always going to look different from person to person.

What my definition of Wellness might be far different from yours. I am no dietician, or "Wellness Guru", but I can say has shown my mind and body some good is living a compassionate, vegan lifestyle. Through this, I believe I have been able to be more open to loving every being more, including the body I get to carry throughout this life.

Wherever you are in your Wellness journey, and/or vegan lifestyle, I hope this issue brings guidance, nourishment, and encouragement to keep growing. We all must do what we can in each of our individual lives to do the most good. That starts with how well we keep ourselves.

Let us spread the wellness we create to others into this new year.

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BUSINESS SPOTLIGHT

HARNESS YOUR INNER

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WARRIOR UNLEASH YOUR HAPPY VIKING

B Y S H R I YA S WA M I N AT H A N

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The word ‘Viking’ evokes imagery of fierce individuals with the unwavering courage to take on any challenge with confidence. Imagine if there was a miracle drink that could ignite that same conviction and fuel you to live your best, joyous life! That sounds like the perfect task for the pioneering team behind the newest, and coolest vegan protein shake on the marketHappy Viking. We at VEGWORLD had the immense honor of learning all about the company’s mission and journey from none other than the OG Vikings and Co- Founders- entrepreneur Neel Premkumar, and legendary tennis player Venus Williams. Read their story, be inspired, order these delicious shakes, and discover your inner Viking Power!

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Let’s start at the very beginningwhat drew you to a plant-based diet and how do you feel it has affected your health, wellness, and athletic performance?

Venus: I started eating plantbased to help with the symptoms I was dealing with from Sjogren’s Syndrome, but it ended up improving my health in so many other ways. I had a lot more energy, I was more clear-minded, my skin was amazing, and it was all because I was fueling myself in the best possible way. It was a big life change but eating plantbased has just become part of my everyday life now and I feel healthier all around because of it. But it’s not always easy! I’m known to have a sweet tooth so sometimes it can be hard to stay

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on track – I’m only human after all – but I have found I’m able to curb my cravings by eating foods that are still sweet but also healthy, like a juice or a smoothie or one of my Happy Viking shakes. It’s all about finding what works for you.

How did the idea for creating the company come to be? Did you feel something was lacking in the existing offerings of plant protein shakes?

Neel: Venus Williams and her amazing story really inspired me to start this brand – how she faced a debilitating disease, took control of her health and adopted a plant-based diet, made her own daily plant protein shake (Happy Viking), and

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had an incredible recovery, winning over 75 championships in one the longest careers in tennis history. After hearing her story and meeting Venus, I knew we had to bottle her delicious vegan protein shake. We felt that existing plant protein shakes just did not taste good, and certainly not good enough to help more people adopt a plant-based lifestyle.

Happy Viking is the world’s best tasting plant protein shake.

In your opinion, what sets Happy Viking apart from other plant nutrition companies?

Neel: Happy Viking is not only delicious but also one of the healthiest shakes on the market. Happy Viking has a unique blend of Complete Body Mind

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BUSINESS SPOTLIGHT Macronutrients (CBMM) to fuel your mind and body – 20g complete plant protein to build lean muscle, DHA Omega 3 and sunflower oil for brain power, all 9 amino acids and BCAA for sustained energy, and prebiotic fiber for optimal digestion.

If there is one thing you’d like to say to skeptics of the plant-based lifestyle, what would that be?

Neel: As someone who has been plant-curious for quite some time, I know that it can feel intimidating to go fully plant-based. My advice is to educate yourself on why you’re doing it, what the health benefits are – from fighting diseases to embracing environmental issues, everyone has their own reason for wanting to live a plant-based lifestyle. For someone not necessarily becoming fully plantbased, consider reducing some of the meat you’re eating and supplement it with plant-based protein. Happy Viking is easy-to-consume, delicious, healthy, and a good way to initiate a plant-based lifestyle.

How did the name ‘Happy Viking’ come to be?

Neel: The name Happy Viking was created to fuel your inner fighter – your inner Viking – while feeling happy and satisfied with what you put in your body. Venus Williams created this shake to help herself and others heal from the inside out; each ingredient has a beneficial purpose for your mind and body.

Since this is our Wellness Issue, we have to ask- What are Venus Williams’ special top wellness tips?

Venus: I always say find time to move your body – whether that’s taking 20 minutes out of your day to watch

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Eating plant-based has just become part of my everyday life now and I feel healthier all around because of it.

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one of my Coach Venus workouts on Instagram live, singing and dancing while you’re cooking dinner or taking your dog for a walk and getting fresh air, it’s important to find a few minutes for you and your body to move around. Sleep is really important too and I always try to get 8 hours because it makes a huge difference on my performance and energy levels the next day. My secret weapon to help fall asleep when my mind is wandering is Asutra’s Lavender Mist Your Mood Spray. I spray it on my face, my pillows, my sheets – literally everywhere – because it’s the perfect way to wind down at the end of a long day. I take it everywhere I go. Ultimately, the best tip is to be kind to yourself. Self-care isn’t selfish and I think that’s an idea more people have embraced this year due to the challenging times.

What advice do you have for female visionaries and young entrepreneurs who are determined to challenge the status quo in the health and wellness industry?

Venus: You have to have confidence and you have to embrace failure. I think there are people who may be afraid to follow their dreams because they are afraid they may fail, but falling flat is all part of the process and the road to success. There are going to be a lot of moments where you don’t feel confident, where others are challenging your ideas and self-worth and you may feel discouraged, but it’s all about how you handle those challenges and use them as a tool for motivation. By training your mind to overcome negativity and doubt, you’ll come out stronger and believe you’re capable of whatever you set your mind to.

To get your hands on the best tasting vegan protein shakes around, head to the Happy Viking Website (https://drinkhappyviking.com) and choose from their decadent Triple Chocolate and luscious Vanilla Bean flavored goodness. As the company continues to flourish, be sure to stay tuned for more fun flavorswe certainly will be! drinkhappyviking

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our favorite things JUROKU CHA Juroku Cha is an all-natural, sugar-free, caffeine-free, gluten-free, AND zero-calorie beverage… but still surprisingly packs a ton of natural flavor!

“Juroku” meaning sixteen and “Cha” meaning tea, this traditional Japanese beverage is acclaimed for its authenticity and unique toasted flavor. Packed with all-natural ingredients, Juroku Cha is brewed with a variety of healthy grains and botanicals including guava leaves, shiitake mushrooms, jujube, and kelp, along with ancient grains. Each of the 16 carefully selected ingredients is individually roasted to create an uplifting one of a kind taste. jurokucha-usa.com

KA'CHAVA We often grab whatever is fast and convenient, and this low-quality food limits our incredible potential. We can achieve so much more when our bodies and minds are optimally nourished.

Ka'chava is a whole-body meal shakes with over 70 plantbased superfoods and essential nutrients to fuel the body in one convenient ready-to-go meal. Their shakes are also free from animal products, gluten, soy, dairy, artificial sweeteners, flavors, or colors, and preservatives. kachava.com

KATE FARMS Kate Farms, the #1 recommended plant-based source of nutrition that is used by healthcare professionals across the country and just so happened to have launched all-new Nutrition Shakes. The new Kate Farms Nutrition Shake can be enjoyed as a meal replacement or nutritious snack. Like everything from Kate Farms, Nutrition Shakes do not have dairy, soy, gluten, corn, or artificial ingredients. Available in chocolate, vanilla, and coffee, the new shakes are available for purchase online. katefarms.com

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FAVORITE THINGS FITFORMULA FitFormula’s Blueberry-Flavored Sleep Formula has made it easy for us to get a good night’s sleep—much needed these days! Simply open the package, pour on your tongue, and it quickly and easily dissolves. **It can also be dissolved in water or other liquid if preferred.

Pro Vegan Creamy Chocolate Protein Blend - We've also been loving their easy to digest and easy on the stomach, FitFormula Pro Vegan Protein Powder is absolutely delicious because it’s made with a creamy blending of real chocolate, vanilla, and cocoa. Not only that, its smooth texture is a delight, without the “gritty” feeling of so many powdered protein supplements. fitformulawellness.com

TB12 TB12 Plant-Based Protein is a new digestible plant protein made from sustainable yellow field peas, available in a convenient, resealable, recyclable one-pound tub that stores easily. It was designed to help move from workdays to workouts by nonother than Tom Brady as co-founder alongside Alex Guerrero, the other co-founder.

TB12 Plant-Based Protein is a clean, sustainable, and complete plant protein. Each serving delivers 20 grams of sustainable protein and a complete amino acid profile (to help build lean muscle) with no sugar and just 1 net carb. Available in chocolate, vanilla, and unflavored. tb12sports.com

OMEGA JUICERS While juicing is often perceived as an arduous and timely undertaking, Omega Juicers designed Cold Press 365 to be an efficient and effective juicing solution primed for everyday use. Their all-new juicer that is truly a state-of-the-art technology for preserving nutrients and minerals paired with a compact design and affordable price to help more of us achieve our desired health goals daily!

In a time where people are looking for new recipes and health boosters to whip up at home, the Cold Press 365 offers a solution that produces high-quality juice from produce so that users can reap the greatest health benefits. Cold Press 365 is available now for $149 – half the cost of other premium juicers engineered with the same technology. coldpress365.com

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SIGN UP: vegworldmag.com/newsletter Photo by Derick Anies unsplash

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LIFESTYLE

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VEGAN TRAVEL IN JAPAN B Y S É B A S T I E N D U VA L

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ith Washoku cuisine registered as UNESCO world heritage and with Tokyo #1 worldwide for its number of Michelin-starred restaurants, Japan tops travel destinations for gourmets. To help prepare trips, I introduce yummy vegan food at hubs, combos with traditional activities, and off-the-beaten-path ideas.

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Landing/taking-off at Haneda, enjoy homemade granola, muffins, sandwiches, lasagna... at Healthy Tokyo, the first vegan café in a Japanese airport!

At Tokyo station, buy takeaway vegan sushi at Daichi-WoMamoru Deli for your shinkansen ride or enter the luminous vegan T’s TanTan (also at Narita airport, Ueno & Ikebukuro stations)

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to savor seasonal food or ramen noodles so popular that Natural Lawson convenience stores sell T’s instant noodle soups.

10 minutes away from Kyoto station (subway) and Nijo Castle (walk), the macrobiotic Gomacro Salon sells awesome sesame-based vegan bento lunch boxes; my best ever!

Pricey but unforgettable: gorgeous, tasty, incredibly textured, surprising (deep-fried flowers???) vegan fucha-ryori Buddhist meals near Tokyo National Museum at Bon traditional restaurant or near Kyoto Imperial Palace at Kanga-an

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DESTINATION SPOTLIGHT

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DESTINATION SPOTLIGHT

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DESTINATION SPOTLIGHT

temple (my favorite ÂŤrestaurantÂť in Japan). Reservation needed.

Traditional Activities During Japanese tea ceremonies, bitter matcha is sweetened by vegan works of art: colorful wasanbon sugar (melts in your mouth) or wagashi confections (from rice, adzuki...) representing seasonal flowers, fishes, etc.

Few places introduce foreigners to meditation under waterfalls. The priests of Oiwa-san Nisseki-ji will welcome and encourage you. After that freezing experience, warm somen noodles and seasonal mountain

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DESTINATION SPOTLIGHT vegetables feel heavenly at the nearby Dangoya wooden inn (say «vegan» for 100% plant-based dishes).

REFERENCES About Washoku: https://bit.ly/2Kh9vfq

Famous pilgrimage routes feature casual vegan meals: 3 Mountains of Dewa for a compact Shinto experience, Shikoku for a deep Buddhist trip (88 temples), and Kumano Kodo for forest therapy.

About Michelin stars: https://bit.ly/3nxp80H

Off-the-beaten-path

About MOS Burger’s plant-based burger: https://www.mos.jp/cp/greenburger/

Fruit lover? Go for seasonal all-you-can-eat fruit picking: grapes near Mount Fuji, cherries in Yamagata, pears in Tottori... Amazingly sweet and perfumed!

Official websites: https://healthytokyo.com/locations/ healthytokyo-cafe-shop-haneda-airport/

Cyclists will enjoy Noto Peninsula, luxurious Japanese food at Hyakurakuso Hotel, and fantastic Western food from today’s ingredients at L’Atelier De Noto. Say you are vegan when you reserve.

https://www.daichi-m.co.jp/delica/ ecute_delica/

http://ts-restaurant.jp/tantan/

http://gomacro.jp https://www.fuchabon.co.jp http://www.kangaan.jp/

With Japanese speakers? Visit production sites to learn about wasabi, tofu, natto, soy sauce, lotus roots... If you buy only one gift, choose Kurosawa Shoyuten’s Sakura Chip Smoked Soy Sauce; a few drops make pasta and vegetables delicious!

http://ooiwasan.com http://www.ryokandangoya.com http://www.100raku-noto.com https://atelier-noto.com

Japan is veganizing for the Olympics, and MOS Burger even launched plant-based burgers nationwide. Stuck at home? Remotely learn how to make miso or shojin-ryori with my bilingual cooking teacher Chikako Ishikawa!

http://www.fujini-shouyu.co.jp https://www.mos.co.jp/global/

Sébastien Duval, in Japan - Tokyo.

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DESTINATION SPOTLIGHT

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get

YOUR BODY

pregnant ready

BY DR. DE B R A S H API R O, M. D., FAC O G

At no other time is what you eat more powerful for you and for your developing child!

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aking the decision to have a child is often a huge turning point in the life of a woman or a man. It takes preparation to increase the chances of developing a perfect human inside your body and having a complication-free pregnancy and delivery. Not only will a diet centered around whole plant foods increase the likelihood of a healthy pregnancy; but reducing your exposure to many common environmental toxins will also help ensure that your child gets the best start in life. Common pregnancy complications, such as hypertension, preeclampsia and diabetes, can be reduced by eating a whole food, plant-based diet, as well.

The only sustainable diet for humans is plant-based, and the benefits of perfecting this pre-pregnancy will be significant and improve the health of your offspring for generations.

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How can my husband improve his semen analysis numbers?

Sperm counts have been declining over the past decades. A diet high in saturated fat can drop sperm counts by as much as 65%! Not getting enough antioxidants, and exposure to cell phone and other radiation sources, causes DNA damage in the sperm. We recommend keeping cell phones out of your front pocket and laptops off your laps. Anything that heats up the scrotum will not be good for sperm. That’s why a finding of a varicocele, a plexus of veins over the scrotum, can be a cause of low sperm count.

A diet high in saturated fat can drop sperm counts by as much as 65%!

There are also numerous xenoestrogens, manmade endocrine, disrupting chemicals (EDC’s), found in animal foods that negatively affect the sperm.

Chemicals in plastics, BPA found in the linings of cans and thermal receipts,

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dioxins (especially found in fish), phthalates, parabens, PFAS and persistent organic pollutants (POP’s) from pesticides negatively affect sperm, and, thus, the fetus. We definitely coach women to help their spouses eliminate the causes of male infertility, where possible. A varicocele, however, is not going to resolve on its own and requires a minor surgical procedure.

Can you explain how diet and stress during pregnancy could affect the health of my grandchild?

Every one of our nucleated cells has the exact same DNA, however cells have very different functions, so not every gene gets transcribed in every cell.

Epigenetic changes understood since the 1990’s, affect gene expression without changing the DNA sequence of base pairs.

Gene expression is affected by our diet, our chemical exposures and our lifestyles, including stress.

Epigenetic changes to your DNA can be transferred to your offspring if they occur before you reproduce. This epigenetic phenomenon has been studied in populations that have undergone tremendous social stress. There was an ice storm in Quebec in 1998. It was extremely cold (minus 20 degrees C.) and there was a huge amount of social stress. Researchers have been following the offspring of women who were pregnant during that time for more than 20 years and found that the more stress the women experienced, the more autism, more metabolic disease

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HEALTH & FITNESS

and more autoimmune disease there was among their children. Hundreds of genes changed expression and those changes have persisted in the children. Those gene changes also occurred in the ovaries and testes of the fetus, so we can expect some changes to show up in future generations. Therefore, it is very important to try to improve your gene expression to affect positive changes in your offspring and in their children, as well. You are a product of the diet and events that affected your grandmother!

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TREATING PATIENTS WITH

PLANTS Increasing Well-Being and Saving the Earth at Ethos Farm

BY CHAR NOLAN Photos courtesy of Ethos Primary Care

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lant-based medicine is fast becoming a specialty for many physicians and primary care professionals. What’s unique about Ethos Primary Care in Long Valley, NJ, is that aside from being a 350 acre regenerative organic working farm for the community, a quaint home on the grounds of the farm is also the medical offices for Ethos Primary Care. Dual Board certified in internal medicine and lifestyle medicine, Ron Weiss, MD is a primary care physician and the medical director of Ethos Primary Care. Yes—a physician who’s also a botanist with a medical practice that’s located on a rolling farm. It’s almost as though you can pick up a beautiful produce haul from the Doctor’s Farmer’s Market, and visit the doctor all at once. That’s a unique way to monitor your carbon footprint and follow a physician’s orders to eat more kale, get more exercise, meditate, and own your well-being.

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HEALTH & FITNESS Weiss’ own journey to the plant-side of medicine began in a unique and personal way. A year after Weiss completed his residency, Weiss’ father was diagnosed with end-stage pancreatic cancer. Weiss took his dad to see noted macrobiotics expert, Michio Kushi, (who is responsible for introducing modern macrobiotics to the United States in the early 1950’s). Dr. Weiss’ dad was placed on a severe macrobiotic diet that reduced his tumor masses by 50% and led to a six-fold increase in his survival.

Fifteen years later, Weiss adds, “My world was turned upside down upon reading the China Study (BenBella Books, 2005) by T. Colin Campbell. I turned the last page, closed the book and immediately adopted a WFPB diet.” And that is the beginning of a story deeply steeped in plant-based medicine and regenerative farming, the conservation and rehabilitation approach to food and farming systems.

SITTING DOWN WITH RON WEISS, MD Ron Weiss is kind and down-to-earth (no pun). His commitment to plant-based medicine creates hope for anyone wanting to embrace a plant-based diet, and in need of the structure and direction of disease prevention and reversal, as well as a heightened sense of well-being.

When you receive visitors to Ethos Farm, what do you hope their takeaway will be?

RW: Our current food system is a major contributor to the degradation of our environment and the climate crisis as well as the loss of nutrient value in our foods. What

Established in 2012 by Weiss, the land of Ethos Farm has been an active farm since 1740.

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HEALTH & FITNESS I’d like visitors to understand is that diversity, including plants, animals, insects, and microbes affect how well our ecosystem functions and the health of the food grown in those systems.

Well grown food will provide better nutrition.

And lastly, the way people spend their food dollars will arguably be the biggest factor in determining the changes that will take place in our food systems and environment for better or worse.

As a prescriber of a plant-based diet, what are some vital chunks of information you give to new patients?

There is nothing more powerful to reverse illness and get you off your medications or to prevent all the diseases of aging – cancer, heart attacks, strokes, Alzheimer’s, arthritis, frailty of old age, etc. A plantbased diet will make you feel and look great, and its results happen QUICKLY! A plant-based diet will save you money in the long run, and will help the planet, as well as your pocketbook.

Give the Dr. Weiss 2 Week Challenge a try. It’s a unique introductory program for people interested in plant-based lifestyle at any level. For more information, https://www.ethosprimarycare. com/dr-weiss-2week-challenge In terms of disease reversal, how would you describe the best outcome you’ve seen in an Ethos follower?

We’ve been inspired by many of our patients this year – they are so dedicated.

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One that sticks out in my mind is a gentleman who has had severe heart failure. He also has an implanted defibrillator in his chest. A few months after adopting our Ethos Diet, he feels

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great, has no symptoms while doing manual heavy labor, and is off all of his diuretics. That’s the transformative power of whole plant foods!

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HEALTH & FITNESS Head to https://www.ethosprimarycare.com/ for more inspirational stories of change and hope.

Prior to March 2020, Ethos Farm was a haven for gatherings, potlucks, seminars, and of course, a farmers’ market.

Can you describe an event or guest that created an impact for you and your audience that was unforgettable?

RW: Our amazing Ethos Farm Days events feature keynote addresses by leaders of the plant-based world. One of them featured Farm Sanctuary ( ht tp://w w w.farmsanctuar y.org)

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founder Gene Baur. He talked about the importance of compassion towards animals and how cruel our food system is to these sentient beings.

There were hundreds of people in the audience, almost all whole food plant-based eaters who are driven primarily to eat plants for personal health reasons. As I looked across the sea of faces at this event, I could see that people were visibly moved by Gene’s presentation. They were shaken by his words. I sensed many in the audience left the farm that day forever changed – beyond their own health, they now understood the importance

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of eating plants from the perspective of kindness to other living creatures.

Weiss, Table for Five—you are planning a dinner, you invite four guests. What is your ideal menu and who are your guests?

RW: Guests would be Caldwell B. Esselstyn, Jr., MD, Ethos Farm Manager, Nora Pugliese, T. Colin Campbell, Ph.D., Joel Furhman, MD and myself.

The discussion would be lively and centered around regenerative farming practices that build soil microbiome, which in turn is transferred to the human gut microbiome and produces food

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with superior phytonutrient content.

The menu includes an “enormous” dark green salad with farm veggies and a pomegranate citrus dressing, vegetable lasagna (with a no-salt marina), “neat balls,” and for dessert? A fresh fruit salad with a chocolate mousse.

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IN HIS OWN WORDS In my past life as an old ER doc, I worked 12 hour shifts as the only physician in a busy, urban ER. Sometimes multiple critical patients would be brought in simultaneously. In these triage emergencies, I would have to decide who to treat first, the patient who stopped breathing or the gunshot victim.

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When I began my journey as a plant-based physician, I told people to eat WFPB diets to unclog their arteries or reverse their diabetes. Today, I think the most important reason to eat plants is to save our planet...the earth’s health, not our own, is now the most dire emergency.

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AND, THAT’S A WRAP In 2015 I was minding my own business watching a morning news show. Five years ago, the fabric of plant-based medicine was not as pronounced as it is today. All of a sudden, I was glued to my TV, this is what I watched: https://www.today.com/health/ plant-based-diet-helps-patientsheal-doctor-says-t23211

I was so moved by the story’s content that the next day, I was in my car to visit Ethos Primary Care. Along with Dr. Weiss, there is a full staff of plant-based chefs and lifestyle experts who support the pillars of plant-based nutrition, along with Weiss. It is the perfect setting for a physician’s office.

To understand the Ethos experience, a visit to the farm in the springtime is in order. You will feel better and realize that plant-based medicine is a multi-faceted gem of modern medicine.

Ethos Primary Care 177 W. Mill Road Long Valley, NJ 908-867-0060

Start Spreading the News Ron Weiss listens to his patients and recently took his Ethos Farm Practice to Midtown Manhattan and partnered with Loren Fishman, MD. The NYC Office is located at 133 E. 58th Street, Suite 811 for more information, http://wwwethosprimarycare.com/appointments-1 Whether you want to head to the farm or to mid-town Manhattan, Ethos Primary Care will be with you every step of the way to help optimize your good health and well-being.

ABOUT RON WEISS, MD Ron Weiss, MD, is board-certified in internal medicine and lifestyle medicine. Dr. Weiss is also an assistant professor of clinical medicine at Rutgers New Jersey Medical School, and the executive director of Ethos Health, a farm-based primary care practice in Long Valley, NJ. He resides parttime at the farm, as well as Guttenberg, NJ with his wife Deborah, and their two children.

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The most important reason to eat plants is to save our planet.

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LIVING A WELL LIFE WITH

Karyn Calabrese The 73 Year Old Vegan Speaks on Sustainable Wellness

BY COURTNEY GARZA

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aryn, a black female entrepreneur, raw foodist, model, and toast of the town in Chicago, has appeared on Oprah, Steve Harvey Show, and local TV to talk about her point of view and way of life as a raw vegan health advocate. Her success led her to three very successful restaurants which all closed in 2017 after a spiral of personal and financial decisions.

Today, she’s 73, looking and feeling better than ever and she’s BACK with a few restaurant concepts, products, services, and programs that are designed to truly change the lives of others.

Karyn Calabrese declares “she is not special”. Yet it is undeniable, she has a special gift. She has learned to listen to her innate knowledge and become a leading holistic healer and teacher. Many look at Karyn at age 73 and assume she inherited a strong matriarchy. The facts are, however, that both her mother and grandmother died at ages younger than Karyn is now. With this seeming fate at hand, she sets out to prove her genetic heredity wrong. This is where her story begins.

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HEALTH & FITNESS Alone with two children to raise, she bought her first wheatgrass juicer and opened a new life of growth and prosperity with her first business, growing and distributing wheatgrass. More importantly, this began her life-long exploration into the interconnectedness between food and body and the ultimate attainment of self-insurance and inner peace.

started to come in then. Then Oprah had me on her show and the rest was history. (She was on Oprah 3 times to be exact!)

She believes it is not enough to simply eat live foods but also to purify the body of the strong, negative, anti-life foods. Today, Karyn is on a journey to teach these vital lessons in her lifestyle and wellness classes throughout the year. To facilitate this process of holistic healing, she opened Karyn’s Inner Beauty Center.

This is where we find Karyn today — a 73-year-old woman, who lives the full, lively life she envisioned giving herself. For as Karyn herself questions at the end of every day: “If you don’t take care of this, the most magnificent machine you’ll ever be given, where are you going to live?”

We had the pleasure of chatting with Karyn to hear her take on living a “Well Life”.

Tell us where your raw, vegan journey began.

When I opened my first raw restaurant 47 years ago, people would walk by and stick their fingers down their throat acting like they were going to throw up.

So I changed the sign on the door to say “Just Fresh Food” instead of “raw, vegan food”. People

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Did someone tell you about going vegan or eating healthier?

Yes, my mother gave me a juicer because I was pretty sickly and I was constipated all the time.

With my slightly obsessive compulsive personality, I started juicing and just went crazy with it. I saw that the more I juiced, the more my bio-chemistry changed. Of course, it changed my brain too, how I was thinking evolved. It reconnected me to what I already knew to give my body what it needs with pure nourishment.

What would you say has changed since you first decided to go vegan?

When I was doing it back then, you had your vegetarians and then the people that we’re into

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the whole “veggie thing”, but veganism wasn’t really the thing.

I was fortunate though to work with Dr. Ann Whitmore that started the whole Raw movement. She discovered the benefits of wheatgrass and her associate Victoria Skuldiscus discovered sunflowers sprouts and buckwheat sprouts, they were the originals for that and they were my teachers. Dr. Ann Whitmore had Diabetes and was able to heal herself. She had an institute in Boston called The Hypocity Institute, where I learned from her teachings there. I would even bring her to Chicago, where we became friends because at 87 she could do cartwheels and I didn’t know anyone who could do cartwheels at that age.

I always looked for the person that was the most active and well in their profession to study from and she certainly set the bar.

What is something big you’re working on now?

The way I grew my business from nothing was by having potluck dinners at my home. They usually had about 90 people a month and then I moved from that to opening my first raw food restaurant and would have free information seminars where people would come and I would talk about the philosophy of wellness. I continued that on my journey where people would come, share their story, and learn how to continue their wellness journey. I always kept myself open for listening. Recently, I opened up a spa where I had a class for just those kinds of sessions, but with the pandemic, I began streaming

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online. I am now doing courses twice a month online now with a steady following that’s building.

They are always free, and I continue to do one-on-one consultations as well.

We are also working on meal distribution throughout the country to get everyone our raw meals. I am coming up with all new unique foods that I am really looking forward to sharing.

I also have a line of products and I am developing new items to add to it as well. We have all kinds of green powder that you can add to your daily smoothies.

I have the wellness spa as well and I am adding a restaurant to it that will be designed to be a grab-and-go concept. We are aiming to open that up by Spring of 2021.

What does Wellness mean to you?

It certainly isn’t all about food.

Our stomachs are a tiny little part of the human body. For me, Wellness is Body, Mind, and Spirit. Your spiritual connection,

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your emotional connection, your physical connection. What happens in life is we take on different aspects to be as “healthy” as we know how. But to me the secret is keeping all the balls up in the air at the same time in a comfortable position so that you can get consistent.

Wellness incorporates every aspect of the human condition.

Even how we treat others. I know a lot of raw vegan people that are total assholes. It’s more than what you eat. Although so much of what you eat does affect how you handle other things too.

There are so many people that talk about what they’re going to eat next and how that will help them be well, but really what we should be talking about is how you are emotionally connected to the people around you right now. How present are you?

At your Inner Beauty Center, I read about many other aspects throughout the word outside of my Raw Foodist career. That’s not my title of life. Though it does help me be more aware. This has been a lifelong exploration for me.

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There’s no ceiling to it. We’re here for an evolution of our soul, our spirit. Whatever life throws at you is for you to decipher your way through it.

If you don’t take care of your body, the most magnificent machine you will ever be given, where will you live?

At the spa, though we don’t make claims to heal COVID or any other diseases, we do have a hyperbaric chamber, infrared saunas, massages, all the things to help us all live in this very inhospitable environment we have created. Not mother nature, we have made our earth this way.

It’s our air, soul, all the factors I haven’t been sick for 47 years. I don’t get sick, I don’t get tired. I don’t wear glasses. it ‘s just not a part of my world and it shouldn’t be a part of anyone’s world. At the spa, we help direct you back to the direction your body is supposed to operate on.

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CHALLENGE YOURSELF TO BE CREATIVE WITH YOUR PERSPECTIVE OF BEAUTY

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5 Unconventional Beauty Tips You Can Incorporate Into Your 2021 Routine (for free!)

B Y B R A N DY E D WA R D S

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ave you ever thought about the definition of beauty being beyond the products that you buy and apply? More importantly, have you ever thought about creating your own definition of beauty and discarding society’s arbitrary beauty standards and expectations? If not, I invite you to reflect on what makes you a beautiful person, which has absolutely nothing to do with your physical appearance or the beauty products that you buy. Instead, brainstorm about the positive attributes you have that illuminate your beautiful soul. (Right now in this moment, do a mental checklist of what makes you amazing before you continue reading) Here are 5 free, not so traditional, beauty tips for overall wellness (you can also use this as a guide to help you create a morning or evening routine):

Journal on Gratitude

Read Non-Fiction

Choose to be grateful for waking up each morning and focus on 3-5 things you have appreciation for in your life. When you write down what you are grateful for it helps you become more mindful in the moment while centering your attention on your blessings.

Happiness creates a positive energy inside of you that has a ripple effect on the rest of your day, as well as in your interactions with others. You look beautiful when you smile and journaling with an attitude of gratitude will help you radiate with happiness.

Stimulate your mind and learn something new on a regular basis. Consider reading a business book to teach you a new skill or a personal development book to inspire you to take courageous action. Be a student of life and nourish your brain with knowledge. If less screen time is on your goal list, start small and replace 15 minutes of scrolling social media with 15 minutes of reading a book that excites and empowers you.

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Hydrate with Infused Water You are already eating vegetables and a lot of plants so challenge yourself to nourish your cells with infused water to stay hydrated. Flavored water is an easy way to incorporate more herbs, fruits and citrus throughout your day and it is so easy to make. If drinking less alcohol is part of your New Year’s resolution, such as a “Dry January’’ challenge, consider replacing your cocktails with an infused water mocktail to treat your tastebuds and reduce waste. While lemon water is easy, think outside of the box. Slice up your favorite citrus then add strawberries and blueberries with mint leaves to a BPA-free pitcher filled with filtered water.

Infused water tastes best when you allow the water mix to sit overnight in the refrigerator. Bonus tip: Drink a glass of your delicious antioxidant water before each meal to help increase your daily water intake.

Move Your Body Think about activities you enjoy doing and see how you might be able to incorporate more of those enjoyable experiences into your life. For example, maybe you love to dance or you feel rejuvenated during nature walks. Perhaps gardening makes you happy or gentle yoga movements restore your sense of peace. As you can see, those examples require you to move your body in different ways but might not be considered a traditional workout. If you feel resistance to the word “workout” or find it hard to feel motivated to do a physical activity you do not enjoy, think about activities that make you happy where moving your body is a secondary benefit. Despite the advertising you will see at the beginning of this new year, which is intended to highlight your insecurities, try to focus less on the words “working out” and “losing weight”, and instead focus on statements like “I am moving my body more” and “I am becoming stronger”.

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HEALTH & FITNESS

Take Time to Pause Self-care is not selfish, it is necessary. When you choose to relax or take a break from always accomplishing something it does not mean that you are lazy, remember that. Taking time to slow down and allowing your body and brain to rest is crucial to showing up in the world as your best self. A great way to slow down is to meditate for just 60 seconds each day. While you can certainly be ambitious and meditate for 5 minutes or longer, you can create a short and simple goal when choosing to pause, especially if you are used to constantly achieving various goals or working on a lot of tasks. A great way to incorporate mediation is to try it first thing in the morning before you get out of bed. If you are new to mediation go easy on yourself. Rather than trying to sit in silence with your eyes closed, without a thought or care in the world, instead to try to simply observe your thoughts and the sensations in your body, without judgment, with your eyes open.

Take time to pause more this year and notice how you feel afterwards.

As you begin 2021, with the interesting experience and perspective of 2020, it is important to remember that while there are so many things out of your control there are still many things that you are within your control, such as your routines. While 2020 likely changed many of your routines it also gave you an opportunity to adapt to new situations and get creative with new routines.

Be innovative with your perspective of beauty this year, as true beauty is more than just fabulous skincare and makeup (although both are great and have a time and place for increasing your confidence!).

Keep your goals simple this year to help them feel manageable and achievable. Be consistent and persistent with your goals and trust that your effort will compound over time. Before your to-do list distracts you take inspired action and choose one of the five unconventional beauty tips, listed above, that you will prioritize this week. Track your effort then celebrate your success. While you are still focused on prioritizing your overall beauty wellness, write down your own unique definition of beauty on a colorful sticky note and put it on your bathroom mirror for a daily kind reminder.

You make a difference in this world and the world is a better place because of your inner beauty, not your outer beauty, always remember that.

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Photo by Motoki Tonn - unsplash

Our society has been taught to continuously consume processed and convenient foods, and we are left to obliviously and quickly eat.

KAREN RANZI

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Photo by William Felker - unsplash

Eating Fruits & Veggies for Mindfulness KAREN RANZI, M.A. When you’re drowning in tasks, overwhelm and stressed use this guide I written to find your way out. You can make your very own great escape and dig your way of the clutter.

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eople always correlate healthy eating with healthy bodies, but what about healthy minds? The brain is one of the most complex and vital organs in our bodies and we can do so much more to keep it happier and healthier.

A recently published study in the February issue of Social Science and Medicine has linked the consumption of fruits and vegetables with better mental health. According to Dr. Redzo Mujcic and Professor Andrew Oswald, of the University of Warwick, fruits and vegetables can lower the risk of clinical depression and even anxiety. They took lead on a similar physiological study on how eating fruits and vegetables are linked to improved mental wellbeing. Drs. Mujcic and Oswald note how eating around four extra portions of fruit and vegetables

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FEATURE a day can boost people’s mental health to such an extent that it can offset half the negative psychological impacts of divorce and a quarter of the psychological damage of unemployment (Potter, 2019).

More than 41 million Americans have filed for unemployment insurance since the spread of COVID-19 and although that number has declined, millions of Americans are still left without work. The spike in unemployment has led to an increase in depression, anxiety, and even

feel our best? Greens and other leafy vegetables like kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene. Research from Harvard University studies these vegetables and concluded that these plant-based foods may help slow cognitive decline as well as enhance mental well-being.

Another food crucial for a healthy mind and positive well-being is berries. Berries are filled with plant metabolites called Flavonoids which provide health

Our minds and our guts are very well linked together; what we eat and how we eat affects how we think. suicide rates. These rates are known to have the potential to be cut in half just by eating seven or eight portions of fruits and vegetables a day (Potter, 2019). Fruits and vegetables are packed with beneficial nutrients like vitamin B, omega-3 fatty acids, antioxidants like vitamin C, and phytochemicals such as carotenoids and flavonoids, all of which have a positive effect on our well-being and brain development.

To Eat or Not to Eat Everything we do in our lives should be focused on helping ourselves as well as others minds, bodies, and spirits. What we eat has a serious impact on how we think and feel, so why not eat the foods that make us

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benefits through cell signaling pathways and antioxidant effects.

These flavonoids are what give berries their vibrantly delicious colors and also help to improve memory. In a 2012 study published in Annals of Neurology, a group of researchers at Harvard Brigham and Womens Hospital found that women who ate two or more servings of strawberries and blueberries each week saw a memory decline of up to two and a half years.

Fruits and veggies aren’t the only foods that can support a healthy mind...but so can different nuts.

Nuts provide an adequate source of protein and healthy fats that the body needs. In a 2015 UCLA study, researchers found that the walnut is linked to improving cognitive test scores and

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enhancing cognitive development. The walnut can do this because of its high source of omega-3 fatty acid which is called alpha-linolenic acid (ALA).

ALA not only improves cognitive function but also lowers blood pressure and protects our arteries (Harvard Health Publishing).

One food in industrial societies that has been notably praised for years for its nutritional value and health benefits is animal milk.

But is that information about our need for animal milk true?

Baby’s first food should always be its own mother’s milk, not milk from a different species. When the child transitions to solid food, a milk source should continue to be its own mother’s milk and the nutrition from the plant food the child is eating. There is a strong commercial interest in selling animal milk but there is no justification for it, and in fact it has many negative effects on the growing human body.

Just after childhood, many people lose the enzyme called lactase, which is required to digest milk. As we age we become lactose intolerant which makes us allergic or sensitive to two main components in milk; lactose (milk sugar) and casein (milk protein). These two main components of milk are contributed to inflammation in the body and brain, overall affecting mental health. Research has shown that people who suffer from various forms of neuropsychiatric diseases like schizophrenia, bipolar disorder, depression, anxiety, and autism, often have significantly increased immune reactions to casein in milk, which

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Photo by Mayur Deshpande - unsplash

corresponds with the severity of their mental symptoms. It has been concluded that the symptoms of these mental illnesses can be improved incredibly and in some cases cured completely on a dairy-free diet (Severance, E., Dickerson, F., Halling, M., Krivogorsky, B., Haile, L., Yang, S., . . . Yolken, R, 2010, May).

Our minds and our guts are very well linked together; what we eat and how we eat affects how we think. Meats and dairies are known to come from outside sources, such as industrial farms and factories. Ways we can put an end to this industrialized and unethical sourcing of food is

by purchasing and consuming locally grown produce.

Our society has been taught to continuously consume processed and convenient foods, and we are left to obliviously and quickly eat. By purchasing locally grown or sourced produce, the connection we feel to our foods grows deeper. The act of mindfulness makes us more aware and conscious of our actions throughout the day. One way we can start to become more mindful is by being aware of where our foods are coming from.

So, maybe instead of grabbing that tub of ice cream to deal

with our emotional stresses, let’s grab some locally and ethically sourced fruits and veggies to provide us with not only comforting flavors but comforting nutrition. Everything we put into our bodies not only affects our bodies’ functions but also our brains, which are the controllers of our bodies. With the stressful times we are living in, it seems like happiness can be hard to come by but it should never be seen as out of reach.

Healthy eating provides us with the nutrients we need to support a happy, healthy life. Its time to think about our happiness and it starts with what we eat.

REFERENCES • Emamzadeh, A. (2019, April 15). Does Eating Fruits and Veggies Mean Better Mental Health? Retrieved from: https://www. psychologytoday.com/us/blog/finding-new-home/201904/does-eating-fruits-and-veggies-mean-better-mental-health • Potter, A. (2019, May 30). Does eating fruit and veg help your mental health? Retrieved from: https://medicalxpress.com/ news/2019-05-fruit-veg-mental-health.html • Publishing, H. H. (n.d.). Foods linked to better brainpower. Retrieved from: https://www.health.harvard.edu/mind-and-mood/ foods-linked-to-better-brainpower • Severance, E., Dickerson, F., Halling, M., Krivogorsky, B., Haile, L., Yang, S., . . . Yolken, R. (2010, May). Subunit and whole molecule specificity of the anti-bovine casein immune response in recent-onset psychosis and schizophrenia. Retrieved from: https://pubmed.ncbi.nlm.nih.gov/20071146/

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W E AV I N G YOUR ROPE

LADDER

How Healthy Daily Habits Can Save Your Life

BY N ATA L I E N O R M A N

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bout a year and a half ago I suffered a serious physical injury due to an act of negligence. The details of the injury are something I’d prefer to keep private for now, but I still think I can share with all of you how the power of my daily habits saved my life, both before and after the incident.

If you read nothing further, then please read this important takeaway: The habits we practice each day weave a kind of rope ladder. The stronger and more consistently healthy our habits, the stronger and more resilient that rope is, each and every fiber of it. Those invaluable fibers we weave are unbreakable, powerful enough to withstand the force of life’s unpredictable difficulties. So when something bad hits us, and we inevitably or unexpectedly fall, that safety rope not only prevents us from falling as far down as we otherwise would have, but it also forms a sturdy, reliable way for us to climb back up and move on much faster.

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FEATURE Looking back on this chapter, I can’t tell you how many times I’ve uttered the words, “I don’t know what I would have done without raw foods and fitness.” Prior to being injured, I was in the prime of life. My life wasn’t perfect, but it was perfect for me. It was a GOOD life.

I was respected in my field, ascending professionally, increasing my physical fitness with each passing year.

I had a robust and fulfilling social life and enjoyed full health. I was happy, satisfied, contented. Sure, there were parts of life I was working on, as is normal in the progression of our human existence. But overall, all was well. Then the injury hit.

Suddenly I woke up into a different world. The trajectory of my life changed abruptly. I looked different, I functioned differently. In a nutshell, I felt just plain bad, emotionally and physically.

Being injured by another person is a draining experience, made even worse when the injurer takes no responsibility for their actions.

So, day in, day out, I persevered through this adversity because my HABITS leading up to the incident figuratively “caught” me on the way down.

This was a serious knock, too. So that rope ladder I’d woven with my habits also acted as my giant safety net.

Let me give some specific examples of what the habits were and

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Having that foundation of physical fitness already in place means once you’re ready to exercise again, you won’t have lost as much ground. are, and how they helped me. I cannot underscore enough how our daily habits will help you in ways you might not have anticipated before. Stick to them.

I begin every day with a big green smoothie loaded with valuable

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nutrients. On any given day, before noon I’ve already consumed 1-2 bunches of raw kale, or spinach, or other dark leafy greens.

I also like to add a quality raw vegan protein to boost my intake now that I am a little bit older.

Lastly, I often include raw fruits boasting off-the-charts antioxidants. These smoothies are packed with micronutrients far exceeding those typically found in the standard American diet. When you sustain injury, they help prevent you from feeling worse, boost the body’s immune response, and also help your body repair itself by building collagen and reducing inflammation.

I exercise regularly including both cardio and weightlifting. If you ever go through an injury or illness, you might lose some of your fitness level.

This can cause not only physical but also negative emotional changes. But having that foundation of physical fitness already in place means your heart and lungs are stronger, you have greater muscle mass and flexibility, and once you’re ready to exercise again, you won’t have lost as much ground had you

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been totally out shape prior to whatever challenge you now face.

I stop eating by 6p.m. in order to give my body time to fully digest my meals, and to improve my quality of sleep. This particular habit wasn’t an easy one to adopt but over the years I’ve stuck with it. What you do with consistency year after year forms the person you are. Had I been eating latenight meals, I might have packed on a great deal of weight once I’d suffered a serious physical injury. I also would have had a great deal more mental fog and poor sleep, which would have colored my moods for the worse. When you are going through tough times, you need as much mental fortitude as possible. This requires daily practice through all our habits.

I have a strict policy of “maxing out” nutrition in every single meal that I eat. Many, many years ago, when I first went raw, I decided that food didn’t need to be my fun, my entertainment, my friend, my crutch of any kind. It was fuel, and I wanted the absolute best fuel available for my body to function at its top capacity. I weigh and log every bite I eat so that I can joyfully track all my nutrition. I love this habit! Though, I

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resisted it at first because I feared it could be some kind of restriction. To the contrary, it empowered me with facts and a greater understanding of how I was treating my body. If a food isn’t maxing out the nutrition delivery, I try to make an alternate choice. Every day, I not only consume green smoothies but also green juices, huge fresh salads, raw veggie wraps, ripe sweet fruits, whole-food raw fats typically in the form of hemp seeds, and lots of fresh herbs.

In sum, the better you take care of yourself on a daily basis, the better prepared you will be when life throws you a curveball. Even the whoppers, such as a death of a loved one, a serious physical injury, or whatever else might come your way. Think of yourself as a professional athlete, in a way. They train year-round in order to be ready for those defining moments that appear only a few times during a limited season of game playing. Yes, the daily habits also help us REALLY enjoy each and every day a heck of a lot more, too! But you’re preparing, you’re empowering yourself, you’re weaving something special, and invaluable, and you’ll thank yourself when one day that beautiful sturdy rope helps you in ways you might not have previously anticipated.

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If a food isn’t maxing out the nutrition delivery, I try to make an alternate choice.

Photo by Christina Rumpf - unsplash

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From Worry to

WELLNESS ROSE BRUNO BAILEY

Tips on moving through the fears and anxiety of 2020 and into an abundant 2021

Photo by Aditya Saxena - unsplash

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January/February 2021

FE U AT RE

T

hey say hindsight is 20/20. When I look back at the past year, I see things a little more clearly now. The year truly did a number on all of us. We were all devastated by the pandemic, in one way or another. For me, I developed anxieties that I thought laid dormant. All of a sudden, I had fears and anxiety of my mortality, and through my fears, I lived in worry.

That is not living, so I’ve decided I get to choose my thoughts and my actions going forward in 2021. I choose wellness over worry and faith over fear. I choose to rekindle my love affair with life. Here’s five ways I plan to transform my anxiety from worry to wellness and start living an abundant life of joy.

Wake up each day in gratitude and joy.

Begin each day with fresh fruits and vegetables to fuel your body with all the colors of the rainbow. To be well is to be well-nourished, and nothing nourishes better than nature’s bounty of produce.

Meditation and prayer.

To be still and peaceful and reclaim your calm despite the chaos. Yoga goes hand in hand with meditation, so I plan to begin each day with gentle sun salutations and meditate after my practice. My mind-body connection needs a bit of rewiring. There are many apps to guide you with peaceful meditation. I love the apps Calm (www.calm.com) and Headspace (www.headspace.com).

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FEATURE Exercise.

This may sound like a no-brainer, but I admit, through my constant worries, I lost my connection with moving my body.

Depression follows anxiety many times, and one of the best ways to defeat both depression and anxiety is through daily exercise. Newton’s law: “A body in motion stays in motion, a body at rest stays at rest.”

I choose daily motion to raise my endorphins and find my fitness again and find myself in the process.

Daily intentions.

I believe writing things down helps to focus on what you would like to accomplish. This also works for your wellness goals. Want to run a marathon? Write it down and make a plan. I prefer to write my

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daily wellness intentions the night before. I plan my nutrition, exercise, and mediation over a relaxing cup of tea. When I wake up the next day, I have a clearer vision of what I wish to accomplish. It’s your small daily goals that help you achieve the larger goals that sometimes seem unattainable. Start with baby steps and caring for your temple.

Do good for others.

In the midst of my anxiety, I started a group on Facebook called Letters from Uncle Louie. I realized I needed to focus on others instead of focusing on my fears. We send letters to seniors in Nursing Homes twice a month. This group keeps me grounded, to see everyone use their time to do something for someone they will never meet.

It’s very cathartic and truly helps me in my quest to be well in mind, body, and spirit.

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January/February 2021

I realized I needed to focus on others instead of focusing on my fears...It’s very cathartic and truly helps me in my quest to be well in mind, body, and spirit.

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Healthy

AT HOME

BY WENDIE PETT

Healthy Lifestyle Tips to Get through COVID-19Â Successfully

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January/February 2021

Photo by Chris Montgomery - unsplash

FEATURE

W

hile the year 2020 initially set up anticipated hopes and promises of a sparkly “2020 vision” in the hearts of many, unexpected turmoil happened. A global pandemic. Business and school shutdowns and/or a shift to virtual processes. Riots and chaos in the streets. Halt in travel and large events. Elections.

Uncertainty everywhere.

Depending on how you are wired as a person, the last year either took you to task mentally, emotionally and physically or it offered a creative way of doing life and brought about more stability and ways to thrive.

Either way, I’m sure that most would agree…Phew! So glad it’s a new year.

Now, let me ask you, if you were to evaluate your health, would you evaluate your physical and mental health separately?

Most do. In fact, physical and mental health are often studied and looked at as two separate wellness modalities, when in all actuality, one should not be considered without the other. It’s nearly impossible to work on your physical well-being without your mental health being changed as well and visa versa.

Think of it this way. If you aren’t mentally “healthy” and yet you work out, your mind becomes healthier based upon the endorphins released and the surge of blood and oxygen supply. Similarly, if you are indeed mentally well, then moving your body for physical wellness is practiced with more ease, even if it’s in the form of simply walking.

Speaking of ease, let us ease into this new year with a healthy routine that will set your mind and body up for success during this pandemic time.

Eat (and drink) up!

When preparing your meals and snacks, consider adding in those foods that deliver de-stressing power to your body.

A few of these foods include Brazil nuts, mushrooms, and organic tofu. The selenium found in these foods is a natural mood enhancer and immunity booster. Just two Brazil nuts a day will allow you to get the ample amount of selenium! Wash these Brazil nuts down with something warm to drink. We naturally associate warmth with comfort, and beverages like warm lemon water, chamomile tea, and lemon balm tea allow the mind (and hence the body) to relax.

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FEATURE Photo by Aziz Acharki - unsplash

DEEP BREATHS

Move and groove!

Soak and sleep

Exercise plays a pivotal role in bringing down stress levels. When our bodies move, they create endorphins, which then reduce perception of pain and also can be considered a sedative.

When we challenge ourselves to do the “hard thing” of starting and completing a workout, we have a sense of accomplishment and are satisfied with our choice to move our bodies. Along with the immediate result of that euphoric high, exercise also keeps our immune system strong and ready for battle against whatever we may encounter.

Follow up your workout or warm beverage with an Epsom salts bath. Again, the warmth of the bath will begin to relax your body and mind. Adding the Epsom salts replenishes your body with the muscle-relaxing mineral, magnesium. And when your bath is over, take the opportunity to concentrate on your sleep. Keeping up with a consistent sleep pattern allows the mind and body to stay in the happy rhythm that God created for us. Set a bedtime and a time to rise, ensuring that you are getting enough sleep hours

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multiply the health factor since these deep, intentional breaths signal the brain and body to calm down and relax.

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FEATURE and stick close to a schedule and routine as possible. Need a little help with sleeping? Try an ounce or two of organic, non-GMO redtart cherry juice before bed. It’s naturally high in melatonin and adds an additional calming effect to your nighttime routine.

deep, intentional breaths signal the brain and body to calm down and relax. While practicing deep breathing, take note of God’s blessings in your life! Write out those things that bring a smile to your face and warmth to your heart.

Photo by Becca Tapert - unsplash

Meditate, breathe, Be creative, get and take note busy Taking scripture and reciting it, reading it, or listening to it reminds us of God’s promises.

All of His promises are ‘Yes and Amen!”. While we know this, the Bible instructs us to think about whatever is true, noble, right, pure, lovely, admirable, excellent, and praiseworthy because God knew we needed to be told to redirect our thoughts daily. We are to focus on God’s truth because it is what brings ultimate peace and comfort.

Take it a step further by pairing scripture along with deep breathing. Deep breaths multiply the health factor since these

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We are at a time when schedules have slowed down tremendously for most of us. Do what you haven’t been able to do and have wanted to accomplish. Be creative with an art project. Pick up a paintbrush or colored pencils and enjoy the process of creating. And remember, ‘there are no mistakes, just happy accidents.’

Break out the computer and start typing away on that article, blog, or book idea that you’ve been meaning to write. Or put on your cleaning clothes and go to town on organizing, cleaning out, and repairing those household projects that consistently

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get pushed down to the end of the to-do list. Creativity and completing projects not only can help pass the time, but gives us a sense of accomplishment.

Practice physical distancing (not social distancing!)

We NEED one another. God created us for community: for encouragement, for accountability, and for fellowship. Let’s keep that six feet between us physically, but embrace the connectivity we have socially in a creative fashion. Zoom, FaceTime, phone calls, and old-fashioned letters should be a priority at this time so we stay involved in one another’s lives. Proverbs 3:27 is a reminder not to withhold good from those who deserve it, when it is within your power to act. We have the power and the time to do just that. May we be a blessing to others during this time!

The range of individual responses to the current quarantine is vast.

Some manage this time well.

Others struggle. Grace is the key word during this time. We need to extend grace to those who need the extra encouragement, to those who feel confident that life will return to normal sooner than later, and to ourselves. If we find ourselves struggling, we must remember that it is okay to ask and seek out help.

Again, we were created to be part of a community - specifically that of the body of Christ. So may you take steps during this time of the “new norm” to ensure the health of your body, mind, and spirit.

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Food is really and truly the most effective medicine.

- Dr. Joel Fuhrman

Photo by Edgar Castrejon on Unsplash

RECIPES

Photo by Edgar Castrejon - unsplash

Banana Nut Teff

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January/February 2021

BY MARCO KNOX For breakfast, brunch, snack, or dessert – it’s always the right time for tasty banana teff muffins!

Photos by Marco Knox

Prep time 10 - 15 minutes Baking time 20 minutes Makes 4 muffins

INGREDIENTS •

1 Tablespoon + 1 teaspoon flax meal

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2 Tablespoons + 2 teaspoons water

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4 bananas

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¼ cup unsweetened applesauce

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2 Tablespoons + 2 teaspoons almond butter

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1/3 cup + 2 teaspoons unsweetened soy/nut/rice milk

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1 cup whole wheat white flour

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½ teaspoon baking powder

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1 teaspoon cinnamon

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½ cup walnuts

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1 cup teff flour

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1 teaspoon baking soda

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DIRECTIONS 1. Preheat the oven to 350°F/180°C. 2. Mix the flax and water in a small bowl. Set aside.

3. Mix all the dry ingredients in a bowl. Mix the wet ingredients in a separate bowl. Start by mashing the banana. Then combine the applesauce, unsweetened non-dairy milk, and almond butter.

4. Mix the combined wet ingredients in the previous step with the flax that has been soaking in the water, and the dry ingredients.

5. Pour the mixture into a lined muffin pan. Bake for 20 minutes or until done. You can test the doneness by inserting a knife or fork into the center. If it comes out clean when you pull it out, the muffins are done!

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French Lentil Rice

Mushroom Stew

BY A M E E R A ATAYA & R O B I N PA O N E

These amazing little protein-packed legumes are shining bright in this flavorful and comforting stew that is sure to warm you up like a big cozy hug.

Photos by Ameera Ataya

Prep Time 15 minutes Cook Time 25 Minutes (using Instant Pot) Makes 4-5 servings

INGREDIENTS •

1 cup red onions, small dice

Spice/Herb Ingredients

•

¼ cup carrots, grated

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1 ¼ teaspoon garlic powder

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1/3 cup carrots, sliced into coins

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1 ¼ teaspoon onion powder

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½ cup celery, small dice

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2 Tablespoons dried minced onion flakes

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8 ounces cremini mushrooms, sliced

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2 teaspoons dried crushed thyme leaves

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2 Tablespoons tamari

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2 bay leaves

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2 Tablespoons minced garlic

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1 teaspoon cumin

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½ to 1 teaspoon sea salt

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2 Tablespoons tomato paste

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¼ to ½ teaspoon black pepper

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½ cup vegan red wine

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½ cup brown basmati rice (or rice of choice)

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1 cup French lentils (or brown lentils)

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2 cups vegetable broth

Other Optional Ingredients

•

3 cups water (or broth)

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Other Ingredients •

3 to 4 cups baby spinach

•

¼ to ½ teaspoon dried crushed rosemary

Chopped parsley

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RECIPE DIRECTIONS Instant Pot Instructions 1. Place the Spice/Herb Ingredients except for the dried crushed rosemary in a small bowl, mix well, set aside.

2. Prepare all the veggies and mushrooms, set aside.

3. Set the Instant Pot to Sauté (high) mode, then add the red onion, carrots, celery, mushrooms, and tamari, sauté for 5 to 7 minutes until the veggies start to soften and the mushrooms reduce in size.

Add the minced garlic and tomato paste, sauté for one minute.

Then add the Spice/Herb mix and red wine, stirring constantly for one minute. Add the rice, stir to coat, about 30 seconds. Then add the lentils, broth, and water. Stir to combine.

4. Press Cancel, then set the Instant Pot to Manual Pressure High for 14 minutes. When finished, press Cancel and allow to sit for 5 minutes, then do a Quick Release. Unplug the Instant Pot. 5. Once all the pressure is released, carefully remove the lid, pull out the bay leaves and discard. Stir in the baby spinach and dried crushed rosemary. Taste test the flavors and add any additional seasoning at this time, stir to combine, allow a few minutes for the flavors to marry.

6. Serve topped with chopped parsley.

Stove Top Instructions 1. Place the Spice/Herb Ingredients in a small bowl, except the dried crushed rosemary, mix well, set aside.

2. Prepare all the veggies and mushrooms, set aside.

3. In a ceramic/enamel lined Dutch oven or similarly large stock pot, add the red onions, carrots, celery, mushrooms, and tamari. Sauté for 5 to 7 minutes until the veggies start to soften and the mushrooms reduce in size. Then add the minced garlic and tomato paste, sauté for one minute. Then add the Spice/Herb mix and red wine, stirring constantly for one minute. Add the rice, stir to coat, about 30 seconds. Then add the lentils, broth, and water. Stir to combine.

4. Bring the mixture to a boil, then immediately lower to a simmer, cover with a lid. Simmer for approximately 35 to 45 minutes until the lentils and rice are tender.

5. Once tender, remove the lid, pull out the bay leaves and discard, then stir in the baby spinach and dried crushed rosemary. Taste test the flavors and add any additional seasoning at this time, stir to combine, allow a few minutes for the flavors to marry.

Note: You may need to add some additional broth if the stew is too thick. Serve topped with chopped parsley.

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CUBAN BLACK BEAN SOUP

BY C AT H Y K AT I N- G R A Z Z I N I I love the marriage of flavors in this satisfying soup, which is almost dense enough to qualify as a bean stew ~ cumin, clove, mild chiles, lime. Simple to make, and once your beans are cooked, it cooks up quickly. Enjoy with a dollop of purĂŠed cilantro and thick soy yogurt for a heavenly, memorable meal.

Whole and plant-based, gluten-free, with no oil, sugar, or salt.

Photo by Giordano Katin-Grazzini

Prep time 30 minutes + 2 hours if using dry black beans Cooking time 50-60 minutes Makes 8-10 cups as a starter or 4-5 bowls

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RECIPE INGREDIENTS

DIRECTIONS

Black Beans

Cook the Black Beans

•

1-pound dry black beans or 4 cans of no-sodium 15-ounce cans

•

Water

•

2 bay leaves

•

2 large garlic cloves, peeled

To reconstitute dry beans, rinse, sort to remove any small stones, soak overnight or cover by 2” of water in a pot and boil for 2 minutes before turning off the flame and steeping for 1 hour or until all beans rehydrate and sink. Drain.

Return to the pot, cover again with fresh water, the bay leaves and garlic.

Simmer gently until quite soft but intact which can take from 30 minutes or an hour, depending on the freshness of your beans.

Set aside for now.

Sofrito •

1 large white or yellow onion, medium dice

•

Splash of black bean cooking water or water or no-sodium veggie broth

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2 cups celery with leaves, small dice

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4 cubanelles OR 5 aji cachucha, a.k.a. aji dulce chile peppers •, medium dice

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½ cup carrot, small dice

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2 large cloves garlic, minced

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9 whole cloves, or to taste

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1 ½ teaspoons lightly toasted cumin seed, ground, or to taste

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1 ½ teaspoons dried oregano, or to taste

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3 Tablespoons low-sodium, no-oil, no-preservatives powdered vegetable broth or dehydrated vegetable blend (optional) ••

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4 Tablespoons lime juice ••• or to taste

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3 Tablespoons shiro (white) miso •••• or to taste

GARNISHES •

1 bunch fresh cilantro, blended into a soft paste with a few leaves reserved.

•

Dollop of soy yogurt • Find fresh cubanelles and aji cachuchas at local Latin groceries and specialty markets. Generally, these chiles are fruity, flavorful, and mild but they can vary. Taste them to determine their heat and decide how many to use, according to your personal tastes. If you can’t find cubanelles or aji cachuchas, you can substitute 4-5 poblanos or a large green bell pepper.

•• Frontier Co-op is one of many possible brands, available online.

••• If limes are unavailable, use lemon.

•••• Miso is a good salt substitute found to lower heart rate and not elevate blood pressure. (https://www.ncbi.nlm.nih.gov/pmc/articlesPMC5313421/#:~:text=Miso%2C%20which%20is%20made%20 from,%2C%20including%20salt%2Dsensitive%20hypertension.).

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Make the Sofrito Heat a skillet for 2 minutes over a medium-low flame.

Add the onion, celery, carrot, peppers, the oregano, cumin, and cloves, lower flame, cover, and sauté gently until the vegetables soften, sweat their liquid, and the mix becomes fragrant. If it dries out and begins to adhere to your pan, deglaze with a splash of the black bean cooking water and scrape the bottom of the pan with a wooden spoon. Add garlic, lemon juice, and miso and cook a few minutes longer for all the flavors to meld. The sofrito should be moist, very soft and fragrant.

Create the Soup Remove the bay leaves from your soup pot. Use

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an immersion blender to partially blend the beans.

You want to create a thick, creamy texture while leaving about half the beans intact. If you don’t have an immersion blender you can use a potato masher or transfer some of the beans and liquid to a blender or food processor.

Add the sofrito to the beans now and bring to a low simmer. Taste and correct seasonings as you like, keeping in mind that none of the individual flavors should dominate but all should work together to enhance the whole. You should be able to perceive the lime, the cumin, clove, chiles, miso – all in balance with one another.

Continue to cook for 5-10 minutes, stirring occasionally as the beans can adhere to your pot if the heat is too high, allowing all the flavors to meld.

Blend the Cilantro Purée Toss a bunch of cilantro, leaves and stems, in a blender, adding just enough water to blend into a thick soft paste. When you serve the soup, you can garnish with a dollop of this purée and one of soy yogurt or blend the two together.

Serve hot with the cilantro and soy yogurt garnishes and a small sprig of cilantro. ¡Buen apetito!

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mapo tofu buns

BY GEORGE LEE Pillowy soft buns with a spicy, meaty, and umami tofu filling — a Taiwanese re-creation of the ubiquitous Sichuanese comfort food, Mapo Tofu (麻婆豆腐).

These buns hold a special place in my heart as they are just as I remember them from my childhood in Taipei, Taiwan.

Photo by George Lee

RECIPE Prep time 1 hour 10 minutes Cooking time 15 minutes Makes 20 buns

INGREDIENTS Dough •

500 grams all-purpose flour

•

280 grams warm water

•

5 grams instant yeast

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4 grams sugar

Tofu Filling •

3 cloves garlic, finely minced

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1 teaspoon fresh ginger, grated

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3 dried chilis, finely minced

•

1 block firm tofu, crumbled

• •

• •

30 grams carrots, finely minced 35 grams TVP (textured vegetable protein), or substitute 8-10 shiitake mushrooms 1 Tablespoon neutralflavored oil 2 Tablespoons fermented garlic black bean paste (I used Lee Kum Kee’s)

• • • • • • • •

2 Tablespoons doubanjiang, a spicy bean paste (I used Lee Kum Kee’s) 2 Tablespoons light soy sauce (low sodium) 1 Tablespoon dark soy sauce (low sodium) 1/2 teaspoon five-spice powder 1 teaspoon ground Sichuan peppercorns 3 scallions, chopped 1 Tablespoon cornstarch Fine sea salt, to taste

DIRECTIONS Prepare the Dough In a large mixing bowl, first combine flour, instant yeast, and sugar. Slowly stream in the warm water and mix until a dough forms. Once a rough dough forms, turn it onto a generously floured surface and knead until smooth, around 7 minutes. Place the dough back into the bowl, then cover and let rest for 1-1.5 hours.

Prepare the TVP Soak the TVP in warm water for 10 minutes. After 10 minutes, drain the water and squeeze out excess liquid from the rehydrated TVP. Set aside.

Prepare Mapo Tofu Filling First, drain the firm tofu well. Mash it up with a fork or crumble with your hands. In a pan or wok, heat up oil over medium heat, and fry together garlic, ginger, and dried chilis until aromatic, about 1 minute. Add TVP, carrots, and tofu and cook until most liquid evaporates, around 7 minutes.

Follow with soy sauces, fermented black bean paste, doubanjiang, ground Sichuan peppercorns, five-spice powder, and cook for 2-3 more minutes.

Finish by evenly distributing the cornstarch (you don’t need to make a slurry), as well as sprinkling on scallions. Taste and adjust seasoning with salt, then place finished filling in the refrigerator to chill while you finish preparing the dough.

Make the Buns Take your rested dough and press it down to squeeze out excess air.

Note: It’s crucial that you squeeze out as much air as possible, so that the gas distribution would be even after the second proof.

Make a hole in the middle of the dough and stretch it until it resembles a large donut, then tear at any point of the dough to get a long log.

Squeeze the dough through a gap made with your thumb and forefinger (or just use a knife) to get 20 equally-sized pieces of dough (see picture above for a visual).

Roll and gather each piece of dough into a round, smooth ball. Take a ball of dough and first gently press it to flatten. Then take a floured rolling pin and roll the dough out on all sides into a round sheet, thickest at the

center. Take each flattened dough and place around two tablespoons of filling in the middle.

Fold the dough up by pleating the sides (like an accordion) in a counter-clockwise motion. Towards the end, keep your thumb in the middle and press down while spiraling to seal. Pinch off excess dough on top if desired (but not too much). Place the completed buns into your bamboo steamer while you prepare the rest.

Second Proof and Steam Proof the completed buns, this time uncovered, for another 45-60 minutes.

Note: proofing uncovered develops a hardened “shell” on top of your bun, which will help keep all the pleats visible after steaming.

Finally, steam the buns for 13-15 minutes. Once time is up, remove the bamboo steamer from the heat and wait for 5 minutes before opening it.

Enjoy warm with extra doubanjiang and/or black bean sauce as desired.

RECIPE

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Organic Vegan

CARROT GINGER SOUP

BY ANG E L IC A G R AY Why I love this recipe!

This is a nourishing warm flavorful soup, full of nutrient rich seasonal veggies.

INGREDIENTS

DIRECTIONS

All organic and fresh when possible:

Toss carrots, celery and onions in coconut oil, season with salt and pepper and roast at 375° f for 20 to 30 minutes, until tender.

•

Dozen organic orange carrots

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One large sweet onion

•

Half bunch of celery

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2-in piece of fresh ginger

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1-in piece of fresh turmeric

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One large orange to juice

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Zest from one large orange

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32 ounce fresh vegetable broth

•

Organic cold pressed coconut oil

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Sea salt

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Finely ground pepper

•

Cumin

While veggies are roasting, chop your garlic and turmeric. Zest & Juice your large orange.

In your favorite soup pot with lid, add all your roasted vegetables and juices from pan into pot. Add cumin, orange juice, orange zest, veggie broth, Ginger and turmeric. On medium Heat stir well, bring to light boil, and then simmer for 20 minutes. Taste for salt, pepper, cumin, add as needed.

•

Plant-based coconut yogurt

Take off the heat, with lid off, until cooled to room temperature. Using high-speed blender, ladle soup 3/4 of the pitcher. Blend in batches. Blend on soup setting or liquefy.

Blend until pureed and smooth.

•

Fresh chives

Serve with fresh chives and coconut yogurt.

Optional toppings:

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SPINACH & KALE INGREDIENTS Creamy creole sauce •

3 tablespoons extra-virgin olive oil

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3 tablespoons millet flour

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1 cup 1/4-inch diced yellow onions

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1/2 cup finely chopped celery

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1/2 cup 1/4-inch diced green bell pepper

•

1 teaspoon minced garlic

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1 teaspoon Creole Seasoning (recipe follows)

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1/4 teaspoon kosher salt, plus more as needed

•

3 tablespoons tomato paste

•

1 tablespoon Bragg Liquid Aminos

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1 cup vegetable stock

•

1/3 cup Cashew Cream (recipe follows)

Grit cakes

Makes 4 to 6 servings

BY B RYAN T T E R RY This is a fun way to incorporate dark leafy greens into your meal.

For a low-fat version, they can be cooked on a lightly greased baking sheet at 325°F until crisp, about 15 minutes on each side.

Photo by Ed Anderson

•

3 cups unflavored almond milk

•

1 cup vegetable stock

•

1 cup stone-ground corn grits, soaked in water overnight and drained

•

1 tablespoon extra-virgin olive oil, plus more for frying

•

1 cup cleaned and chopped leek, white part only (about 1 medium)

•

1/2 teaspoon kosher salt

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2 teaspoons minced garlic

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3/4 cup stemmed and chopped lacinato kale greens

•

3/4 cup chopped baby spinach

•

1/3 cup thyme sprigs, for garnish

GRIT CAKES

Creole Seasoning Makes about 1/4 cup

DIRECTIONS

INGREDIENTS

Make the sauce: In a medium saucepan over medium-low heat, warm 2 tablespoons of the oil until shimmering. Slowly whisk in the millet flour. Cook, stirring constantly, for about 15 minutes.

Stir in the remaining 1 tablespoon oil, the onions, celery, and bell pepper and cook, stirring frequently, until the vegetables soften, about 5 minutes. Stir in the garlic, creole seasoning, salt, tomato paste, and liquid aminos. Cook, stirring constantly, for 2 minutes. Stir in the vegetable stock and cashew cream and bring to a simmer. Simmer the sauce, stirring occasionally, until starting to thicken, about 20 minutes. Season with salt to taste. Remove from heat and set aside.

•

1 tablespoon garlic powder

•

1 tablespoon paprika

•

2 teaspoons coarse sea salt

•

2 teaspoons freshly ground black pepper

•

2 teaspoons onion powder

•

2 teaspoons chili powder

•

2 teaspoons red pepper flakes

•

1 teaspoon dried thyme

•

1 teaspoon dried oregano

•

1/2 teaspoon cayenne pepper

Make the grit cakes: In a medium saucepan, combine the almond milk and stock and bring to a simmer over medium heat. While whisking constantly, slowly pour in the grits. Continue to whisk until no lumps remain. Bring to a simmer, still whisking, then reduce the heat to low. Simmer the grits, stirring every 2 to 3 minutes to prevent sticking, until tender and very thick, 30 to 45 minutes.

Meanwhile, warm the olive oil in a small skillet over medium heat. When the oil is shimmering, add the leek and salt. Cook, stirring, until well-browned, 10 to 15 minutes. Add the garlic and sauté until fragrant, 2 to 3 minutes. Remove from the heat and set aside.

Combine the kale greens, spinach, and 6 tablespoons water in a blender. Puree until very smooth, scraping down the sides as necessary, 1 to 2 minutes. Set aside.

Once the grits are done, scrape in the spinach and kale green mixture and the leek mixture and stir well. Continue to simmer on low heat, stirring frequently, until most of the additional liquid has been absorbed and the grits are once again very thick, 10 to 15 minutes.

Pour the grits into a 9-inch square baking dish and spread them out with a rubber spatula. Refrigerate and allow the grits to rest until firm, about 3 hours or up to overnight.

When you’re ready to finish the cakes, preheat the oven to 250°F.

DIRECTIONS •

Combine all the ingredients in a mortar or spice grinder and grind into a fine powder. Store in an airtight container at room temperature for up to 6 months.

Cashew Cream Makes about 1 cup

INGREDIENTS •

1 cup raw cashews, soaked in water overnight and drained well

DIRECTIONS Combine the cashews and 1/2 cup water in a blender and blend until smooth and creamy. Use immediately or store in an airtight container in the refrigerator for up to 4 days.

Flip the grits out onto a cutting board and slice into 16 two-inch squares.

In a large nonstick skillet, warm a scant tablespoon of olive oil over medium-high heat. When the oil is hot, pan-fry the cakes in batches until golden brown and crisp, 2 to 3 minutes per side.

Transfer the cooked cakes to a baking sheet and keep them warm in the oven until all of the cakes are cooked.

Before serving, warm the sauce. Spread sauce on individual plates, top with a few grit cakes, pour sauce over the grit cakes, then garnish with thym.

Reprinted with permission from Vegetable Kingdom: The Abundant World of Vegan Recipes by the Bryant Terry, copyright © 2020. Published by Ten Speed Press, an imprint of Penguin Random House.

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