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001-2010:magazine ISSUE ONE JAN FEB 2010

Dig Vintage Clothing

vhcle CONTENTS — Issue One 2010 006 Editor’s Note 007 Masthead 008 Contibutors 012 Fashion 013 Nikki Garcia 022 Life 023 Human Papillomavirus (HPV) 026 Should We Consider a Flat Tax? 030 Film 031 Lasting Impressions:

A Look Back at the Decade in Film

034 Art

035 Alyson Fox 049 Photography 050 Andri Tambunan 065 Destination 066 Day Trip 085 Health 086 Unraveling Nutition

A prophetic standard of modern livability.

vhcle EDITOR’S NOTE ------This month marks the first year anniversary for Vhcle Magazine, so we thank you for celebrating with us by purchasing our very first issue. It seems the saying ‘everything comes at a price’ has been all too real this last month. As we’ve worked our way to publishing this issue, unexpected events, and even a few laughable obstacles (laughable because of the enormity of how ridiculous they were) had us working through a bit of muddled emotions. But because we honestly love what we do, it has been nothing short of a learning experience, and we are quite pleased with the outcome. Thanks for sharing in this momentous time with us. Join us again for Issue Two coming March 2010. In the meantime, visit for web-exclusive content.

Charlie Lee Editor in Chief



------Founder/Editor in Chief Charlie Lee Founder/Vhcle HQ/Launch Michael Hargis Editor Cassie Lee Fashion Editor Jen Wade Editorial Stylist Ashley B. Holmes Contributing Writers Ashley B. Holmes Marc Ingber Adam Saake Bronwyn Scheweigerdt Tim Sunderman Jamie Thunder

Advertising: Questions/Comments: Web: Vhcle Magazine is published by Vhcle. All content copyright 2010 Vhcle Magazine. All rights reserved.

Contributing Photographers Melissa Boyd Angel Lopez

Without limiting the rights under copyright reserved above, no part of this publication may be repreoduced, stored in or introduced into a retrieval system, or transmitted, in any form or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission from both the copyright owner and the above publisher of this magazine. Vhcle is not responsible for the return or loss of, or for any damage or injury to, any unsolicited manuscripts or artwork.

Designers Charlie Lee Alena Hand Cover (models) Ashley Delello (Lt.), Phoebe Faircloth (Rt.)


vhcle —Contributors 1




1 Tim Sunderman/Writer An illustrator who is also a full time college graphic design instructor in the San Francisco Bay Area. Never content in a single medium, he has experimented broadly with photography, video, writing, and even marble sculpture. But graphic design still pays the bills. For this issue of Vhcle, Tim writes on the topic of Flat Tax. —LIFE p026 2 Jamie Dance Thunder/Writer (Yes, that’s his real name.) A final-year English Language undergraduate at Cardiff. He is a news editor for Cardiff ’s student newspaper, gair rhydd, and hopes his twin interests of current affairs and bad puns will help him to one day get a job on a national newspaper. For this issue of Vhcle, Jamie writes on the controversial human papillomavirus (HPV) vaccine. —LIFE p023 3 Ashley B. Holmes/Writer An editorial and personal stylist out of San Francisco, CA. Her recent inspirations include the history and pulse of her beautiful city, French films circa 1960s, The Velvet Underground, Wes Anderson movies, and Roald Dahl books. For this issue of Vhcle, Ashley interviews designer Nikki Garcia. —FASHION p013 4 Marc Ingber/Writer A journalist with Sun Newspapers, based in Minneapolis, MN. He was born and raised in the Twin Cities and attended journalism school at the University of Kansas. His primary interests include rock ‘n’ roll, movies, food and drink, the Minnesota Vikings and the Minnesota Twins – probably in that order. For this issue of Vhcle, Marc takes us back to a decade in film. —FILM p031 008





5 Adam Saake/Writer A full time arts and culture snob living in the beautiful city of Sacramento, CA. Whether he’s playing drums, writing articles or sharing his artwork he lives by one motto: Don’t talk about it, be about it. His strength comes from the amazing network of people he’s met along the way and he’s dying to meet you. For this issue of Vhcle, Adam takes us on a day trip through Sacramento. —DESTINATION p066 6 Melissa Boyd/Photographer A naturally talented photographer based out of San Francisco, CA. For Vhcle, Melissa contributes the photos shot for Nikki Garcia’s fashion line. —FASHION p013 7 Angel Lopez/Photographer Graduated in 2006, when he received his degree in Photography at Sacramento State. For Vhcle, Angel shot the photography for the Day Trip article. —DESTINATION p066 8 Bronwyn Scheweigerdt/Writer Received a Master’s degree from Tufts University in nutrition. She is a nutritionist and author of Free to Eat: The Proven Recipe for Permanent Weight Loss (2010). For Vhcle, Bronwyn writes on how nutrition plays a role in preventing auto-immune diseases. —HEALTH p086





designer nikki garcia



Curioser and Curioser: An interview with designer Nikki Garcia Writer Ashley B. Holmes Photographer Melissa Boyd

It’s a beautiful day in San Francisco when I meet with designer Nikki Garcia. We decide to meet at Four Barrel Coffee in the Mission District. The coffeehouse and brewery is absolutely stunning, with exposed brick and wooden beams, high ceilings and stainless steel countertops. The art installations are constantly changing but the taxidermy boar and deer heads remain constant. The light fixtures are antique chandeliers and the front and back walls feature floor-to-ceiling windows. Four Barrel isn’t all aesthetics; the coffee is strong and delicious and the pastries are savory. It’s the perfect setting for my interview with a selfproclaimed, obsessive compulsive who has a knack for collecting curiosities. Nikki arrives by fixed gear bike wearing her uniform of leggings, boots, and an element of her own design. After ordering our lattes we try and get down to business but can’t stop talking about the great décor of her favorite coffee shop and life at the Fashion Institute of Design and Merchandise (FIDM) San Francisco, where we both attended school.

When did you realize you wanted to be a designer? Growing up I never had a desire to sew, which is funny because my mom was, like, super sewer. She sewed all of our clothes, her wedding dress, everything. Then in high school I started to buy things at thrift stores and altering them, and I realized how much I loved it.

designer Nikki Garcia


Design . Nikki Garcia

Did your mom teach you how to sew?

I’m a huge collector. I collect old pictures, old picture frames, bones, feathers. I love the combination of old and new, antique and modern; like this place. My room looks like this huge cabinet of curiosities. I get a lot of inspiration from thrift stores. I go around and always have a camera with me, and I dig and dig and just pick up cool details and sort of mix them up. I’m inspired by all the places I’ve lived, including the Southwest, the woods of Montana, and the laid back vibe of cities like Portland and San Francisco.

She kind of did, but I honestly wasn’t that interested in sewing and the process of picking out a pattern and learning how to actually sew it; it was more to make things fit. I kind of winged it. Then senior year of high school I decided I wanted to study fashion design but I was so wild that I decided I needed to get focused in order to do design, so I went to school in Montana and majored in business; but I knew all along that when I was done with that, I wanted to go back to school for fashion. I wanted to get the normal college experience because I knew fashion school was so different. It’s intense, it’s really intense, and you have to be focused.

Who are your biggest influences? As far as artists, Joseph Cornell. He was a crazy neurotic collector and collected everything and filed everything and he made little shadow boxes and organized his life that way. I love that he had his collection of things that he just COULDN’T throw away because that’s how I feel. In terms of designers, I really love Henrik Vibskov; he’s a Scandinavian designer. He’s so crazy, he comes up with these insane concepts and he uses tons of patterns. But all of his stuff I absolutely love. Also YSL, Calvin Klein, and Ann Demeulemeester, with all of her layering and a dark, poetic twist to her designs.

(A guy with a bird on his shoulder strolls through the coffee shop and distracts Nikki, proving that she is constantly watching, looking, and learning, and storing tidbits away in her minds own cabinet of curiosities.) I went to school in Montana and got my undergrad in business marketing. I minored in art, worked in a clothing boutique, and kept altering things all to keep the creative juices flowing, and then as soon as I graduated I applied to FIDM in San Francisco.

I love Anne. I always picture myself as this older, established, creative woman in her 60s wearing Anne Demeulemeester…

What inspires you most as a designer? Everything I do is definitely a projection of me... which I guess is true for any artist. Friends, family, all the things that have made me who I am. I’m inspired by people who are really, really good at what they do, especially creative professions.

I want to wear it now! Who else do I love? I love Alexander Wang. That’s obvious though and I mean who doesn’t want to wear his clothes. I’m ALWAYS on But I also go on eBay a lot and I have all these favorite stores.



Design . Nikki Garcia

In terms of music, Devendra Banhart, The Velvet Underground, The Beatles, Beirut, and of course, again, Henrik Vibskov; he’s in a Scandinavian techno band. The whole thing about him is that he’s taken all his inspirations and put them into fashion. His runway shows are very theatrical. I don’t think I’ll ever go that route but he’ll still be an inspiration. It’s someone standing out in their profession and being

original and saying “this is what I’m going to do and if you don’t like it, who cares.”

What’s the biggest challenge you face? It’s so much work. This past year has been insane and it’s definitely caused me to step back from my social life. It’s hard to keep going at times. I’ve spent this 018

whole year working and I have things to show, but it seems like I don’t; it’s not like I have anything to show people until it comes out. I mean this is kind of a difficult circumstance (referring to stepping away from her former business partner and going it alone). It’s really hard to get people to call you back and to keep things on schedule when you have to manage it all by yourself. And it’s even harder to do it in a city with fewer options on where to have things manufactured and to do it locally. I could easily send it off to China and get it made for cheap and fast, but I don’t ever want to sacrifice that. My biggest thing is that it’s made locally. I think it’s really important not to compromise that. What I love about San Francisco is that it is small and I can go to the factory and deal with the people in person and not just on the phone.

me going to hear that people like it and want to buy it. And having Shotwell (a San Francisco boutique) wanting to order at wholesale and pay up front. That’s such a relief and a good feeling because it means they believe in it and think it will sell.

What is your design process? What I usually do is start with one over-the-top idea, like a dress with huge shoulders and pleats and a crazy collar. And I’ll make it and look at it and go, OK, this is over the top, I need to tone it down. And I’ll break it apart and try all the different combinations for that idea and it just sort of trickles down to pieces and when I find the perfect one, I love it.

Where do you envision your line going? What’s your goal?

And I do think that my designs would sell better in New York. I can see people wearing it more over there. It would be expensive because of all the details and the cost to get it sewn, and in order to make a profit it has to be expensive, but in New York people would be willing to pay for that, whereas San Francisco is a little more laid back. The style is more casual, and there are pieces that would definitely work here and people that would rock it, but I feel like it would work better out there. But I definitely want to try it here first. This is my test and I want to, need to have money before I go there.

I don’t want to be mainstream; I don’t want it to get that big. That’s a really unrealistic goal right now anyways. I want it to be an underground, cool, culture line. I want it to be in stores in LA and New York, and if I could get my stuff in Oak, or Opening Ceremony, even American Rag, that would be huge. I’d like to go international some day; to hit the European market. I feel like people in Europe are more open to the different and unheard of. They want the new thing and they’re willing to invest in it. Here, fashion is disposable.

What is the most rewarding part of what you do?

So right now, I’m working on a lookbook, and I’m a little nervous to photograph it now because it won’t be here until Spring 2011, which sounds like a long ways away but the stores start buying for that in July. So I have six months to get it ready, and you

I guess just having my stuff in stores and having it sell is pretty rewarding. You can make whatever you want and think it’s cool but when somebody else buys it, anybody would get excited about it. It definitely gets


Design . Nikki Garcia

just never know when you photograph it so early. In the next six months there’s going to be a lot of work done on the floor, which I mean, you always hear about designers saying “I started out on my kitchen floor!” and I did too. There’s a lot to do in the next six months but the biggest part is getting exposure. I could have the coolest pieces but if nobody sees it, then it doesn’t matter. I need to network much more.

not for everyone, but we wanted it to be a sort of niche market.

Who are your designs for? I think it’s for any age group but definitely a younger woman or a younger spirit it will appeal to more. Someone a bit more experimental and eclectic in their look, who can afford to spend a little bit more. Someone who’s modern, who has a reason to dress up, because the pieces are a bit dressier. When you asked me to wear something I made I was thinking, umm, what can I wear of mine to coffee?

What’s the most important thing when you design? Fit means EVERYTHING to me; I do a lot of work on fit. That is one of the frustrating things. At times I feel like I should just send the designs out to get the patterns made for them, but that’s what I like is I can do that myself. So many designers can draw the clothes but they don’t understand how to make the pattern and execute it themselves first. I sewed some of the pieces about ten times, redid the pattern and re-sewed ten times. And it’s the most frustrating thing on earth, but when you got it, you got it!

For the record, Nikki showed up looking cool as usual in one of her waist-grazing, pleated black tank tops with gold exposed back zipper, paired with American Apparel shiny leggings in cobalt blue and a sort of black slim-fitting combat boot. This is how she dresses on a daily basis, showing that any cool girl can wear her own designs, dressy or casual, as long as she possesses that essential je ne sais quoi.

What do you think sets your line apart from the competition, other then the impeccable fits?

Nikki Garcia started a smaller line while she has been working on First Rite. This line is currently selling at Shotwell boutique in San Francisco and on the online shop LIGHT VISION. The clothes on LIGHT VISION are made to order and are therefore a bit more expensive. It can be challenging to sell online because people have no way of feeling the fabrics and seeing the shapes on their bodies. I can tell you, after seeing the clothes in person, and daily on Nikki at her retail job, these designs are worth snapping up before word gets out and prices go even higher due to supply and demand. Imagine owning an Alexander Wang piece from his pre-Vogue days. The value will only continue to grow. Nikki Garcia and her designs

The shapes are really unique. The whole idea was looking forward to the future and being hopeful but also cautious. Everything we made had these protective details, like big hoods to hide inside of, and exaggerated shoulders and huge collars and paneled pleating. Everything ended up looking like a feminine piece of armor. The designs are really structured and tailored. The focus was on the shape. That’s why everything is black. I wanted it to be about the shapes we created. It’s very architectural and it’s definitely


Design . Nikki Garcia

have the same potential. Her designs are special, detailed and one-of-a-kind. The color palette of black, grey, and cream are timeless. All of the designs are made locally and manufactured in a small factory in Oakland. Nikki designs and hand sews the first of each piece and then works step-by-step with the manufacturers to make sure the pieces are completed the way she envisioned them. I urge you all to check out her work and purchase at least one of her designs, if not for you, then for that special woman or girl in your life with a knack for pulling off an edgier look or mixing young, new designers with classic ones. Nikki’s line First Rite will be released in Spring 2011.

web: Cabinet of Curiosities First Rite Clothing Shotwell Light Vision email: -------



human papillomavirus (HPV), should we consider a f lat tax?


uman papillomavirus


Writer Jamie Thunder On the 28 th of September 2009 in Coventry, UK, a 14-year-old girl died. Two hours earlier, she had received the controversial human papillomavirus (HPV) vaccine at her school. What happened next was an abject lesson in how the media can and does distort and lie in pursuit of an agenda.

whipped up such misleading hysteria a few years back about the MMR jab. They think, supported by the odd renegade doctor, that vaccinations are deadly and that they have The Truth, hidden from us by a callous government in cahoots with Big Pharma. We don’t really need to pay them much attention.

The HPV vaccine protects against infections that can cause cervical cancer. In the UK we use Cervarix, but in the States it’s Gardasil, which also protects against genital warts. Since September 2008 all 12- and 13-year-olds have been vaccinated in the UK, and there’s a catch-up campaign to vaccinate 13- to 18-year-olds.

Anyway, back to September 28 th . Or rather, September 29 th , and the first print media reactions to the death. As you might expect, all of the newspapers’ headlines had a link between the death and the vaccine, along the lines of ‘14-year-old girl dies after having HPV vaccine’. At first glance this seems a little irresponsible, because there had been no autopsy performed on the girl so far, so to imply a causal relationship was premature. However, I’m not really sure how else this could have been reported.

There has, however, been criticism of the vaccine from some people. You see, according to Wikipedia, around 70% of instances of cervical cancer are caused by HPV types 16 and 18 being sexually transmitted. This has led to the vaccine being derided – both in the UK and the US – as a ‘promiscuity drug’ that will lead to more awkward, incompetent teenage sex.

The fact that a 14-year-old girl died isn’t news in itself. It’s the context in which the death took place – shortly after receiving the vaccination – that made it newsworthy. So if they were going to report it, newspapers couldn’t avoid that implication, however unfortunate. And they had to report it, because if it had turned out that she had died because of the vaccination, they’d have been left standing. And that just won’t do in 24-7medialand.

That’s right. These people actually believe that there are teenage girls out there who desperately want sex but are waiting for a cervical cancer jab first. Chlamydia, herpes, pregnancy... apparently all of no concern to these would-be nymphos who just want a little prick.

But although the headline frames the story, the content is also pretty important. And here’s where the real differences between newspapers come in. Some of the better newspapers reported the possibility that it was a one-off allergic reaction, or that there could have been an underlying medical

So that gives you an idea of the level of reasoning we’ll be dealing with here. The others who oppose the jab are the anti-vaccination brigade, who


Life . Human Papillomavirus (HPV)


condition. Some of the worse ones didn’t, and just gave information on the side-effects and quoted a ‘campaign group for safe vaccinations’. They’re the anti-science nutters to you and me.

Alternatively, you can simply ignore the new fact and stuff it in at the bottom of the article, using a headline like ‘Parents’ revolt after girl dies in cancer jab horror’. Of course, this ‘revolt’ is highly likely to have been linked to your poor initial reporting, but you don’t need to mention that.

One newspaper – the Daily Mail, if you were wondering – managed to include the phrase ‘rogue batch’ in scare quotes in the headline, despite the fact that the only person in the article who used that phrase was, er, the journalist himself. Brilliant.

Follow this up with a few days of ‘chaos as cancer jab withdrawn’ stories, and you have a lovely little anti-government narrative built up. Incidentally, the Daily Mail in the UK is opposed to the vaccine because it could ‘encourage promiscuity’ (haha). The Daily Mail in Ireland, however, where the vaccine hasn’t been introduced, blames the Irish government for putting lives at risk by not offering the jab.

That’s the initial coverage then – not great, in some cases shameful, but could have been (a bit) worse. At the very least, it was just about understandable. But let’s see what happened next. On September 30 th , the BBC reported that the NHS Trust for the area of the girl who died had said that the jab was ‘unlikely’ to have killed her. It also reported that she had a ‘serious underlying health condition’. Keep in mind for the rest of this article that this condition was a malignant tumour in her chest.

But every narrative, as we know, needs a climax. And the climax in this tale came not from the Daily Mail, but from its mid-market rival the Sunday Express. On October 4 th , four days after the existence of an underlying health condition was revealed, the headline screamed: ‘JAB ‘AS DEADLY AS THE CANCER’: Cervical drug expert hits out as new doubts raised over death of teenager’.

You see, there’s nothing that scaremongering journalists hate more than the words ‘serious underlying health condition’. It gives the lie to their attempts to stoke the fires of fear, and suggests that maybe – just maybe – the latest OH NO WE’RE ALL GOING TO DIE THINK OF THE CHILDREN worry is a bit less concerning than was first thought. Fortunately for these unprincipled hacks, there are a few techniques you can employ to lessen the damage to your original story.

There are some headlines you just know are wrong. Especially when they only appear in one newspaper. This is one of them. So, how did the Sunday Express bag this sensational scoop? Had it secured an exclusive interview? Had it examined the existing scientific literature and noticed some disturbing evidence?

One of these is to cast doubt on the new fact by using words like ‘claim’ and ‘could’ to make headlines like ‘Health Trust claims cervical cancer jab girl could have been killed by ‘underlying health condition’’. I see what you did

No. It had misquoted – hideously misquoted, as we’ll see – the views of a scientist who had helped in some trials of Cervarix and Gardasil. And used that as a front page. And pretended


Life . Human Papillomavirus (HPV)

very few people who regularly read the Sunday Express will read these accounts, and they’ll be left with a fear of vaccinations that could lead to many more deaths.

that’s journalism. Here is the first paragraph of the Express’ story: “THE cervical cancer vaccine may be riskier and more deadly than the cancer it is designed to prevent, a leading expert who developed the drug has warned. She also claimed the jab would do nothing to reduce the rates of cervical cancer in the UK. Speaking exclusively to the Sunday Express, Dr Diane Harper, who was involved in the clinical trials of the controversial drug Cervarix, said the jab was being “over-marketed” and parents should be properly warned about the potential side effects.”

You’d also maybe hope that journalists would have the decency and the self-respect to make sure that even if they have to hype things up from time to time they get the facts right. And again, some do. But some don’t, and they tend to be the ones who are read the most, because their world is much more extreme and exciting. Shame, really.

And here is Dr Harper’s response when contacted by the Guardian (another UK newspaper) about the alleged comments: “I did not say that Cervarix was as deadly as cervical cancer. I did not say that Cervarix could be riskier or more deadly than cervical cancer. I did not say that Cervarix was controversial, I stated that Cervarix is not a ‘controversial drug’. I did not ‘hit out’ – I was contacted by the press for facts. And this was not an exclusive interview.” Stunning, isn’t it? Just about every single bit of that first paragraph, from the important (Cervarix is as deadly as cancer) to the unimportant (it’s an exclusive interview) is wrong. Wrong wrong wrong. Of course, this wouldn’t matter if people didn’t read the Express and believe it to be a reputable organ, but they do. You’d hope that by now people would realise that you can’t believe everything you read in any newspaper. And there are people like that – this article was based in part on information collected by bloggers, and by the Guardian’s excellent science-in-the-media writer Ben Goldacre. But




Should We Consider a Flat Tax? Written & Illustrated By Tim Sunderman

Life . Should We Consider a Flat Tax?

In a democratic society, we abhor inequality on principle alone. We suggest that all are equal under the law. One person, one vote. Why should our economic model be any different, any less democratic? We are all given equal access to our public services, and so the question is raised — why should some people have to pay more in taxes for equal access to what is publicly provided?

Some argue that a progressive tax is unfair. If some people don’t have enough money after taxes to pay for their own needs, that should not be the problem of those who do have enough money — or at least, that is the line of reasoning that uses the guise of equality under the law as its rationale. But the place where that rationale falls short is that there would need to also be an equality of access to economic opportunity, which, because of the circumstance of life itself, is impossible.

The first inclination is to suggest that everyone should pay the same amount for the same access. This is the flattest tax one can propose. However, it does not take long to realize that dividing out the Federal tax budget by the number of taxpayers would result in taxing a large portion of the lowest earning population more than their income.

It is this very principle of equality that forms our judgements for fairness. So it is useful to take a closer look at the social order that governs the wealth and opportunities that create our economy. By far, the greatest opportunity to become wealthy is to be born into a wealthy family. The second best likelihood is through associations with other wealthy people whose circles are less likely to include poorer people. For those of lower economic status to rise, their best opportunity is through education.

And so, the equality of tax argument quickly accedes that a flat tax would not refer to a specific dollar amount, but would refer to a specific percentage of income. This is the heart of the flat tax argument. Everyone contributes thirty percent of their income, and in this way the equality of taxation is accomplished.

Unfortunately, our public education also is very unequally provided. Less money is spent per student in economically depressed districts than in wealthy neighborhoods where local districts can and often do approve special taxes to improve their local schools. Compounding the problem is that children from families that have never attended college are far less likely to go to college than children of families that have.

But the clear problem with a flat tax, though it sounds reasonable on its surface, is that lower income households need to apportion nearly all of their income to necessities like housing, food, utilities, and transportation. Whereas high income households have money beyond their essential needs. And it is this extra income, or discretionary money, that is targeted for a higher tax percentage because it can be more easily afforded. That is what is referred to as a progressive tax.

This ultimately has the effect of entrenching classes in unmoving stations. And though


Life . Should We Consider a Flat Tax?

we are a step up from the feudal lordships of the dark ages in terms of opportunity, it is distressing to see over the past thirty years the decimation of the middle class and an enormous surge in the numbers of the lower class while at the same time an unprecedented concentration of wealth in the hands of fewer and fewer people. The most glaring characteristic of our economy is the disparity of the distribution of wealth. The richest one percent of the population owns more than the bottom 95%. The poorest 60% of the population owns less than 2% of the wealth. These statistics are from the U.S. Department of Labor. This is what capitalism does — concentrate wealth in fewer and fewer hands. It acts like a large gravitational body. Whichever body is the largest within an orbit will ultimately absorb all the mass in its path. There is no other mechanism that drives capitalism. There are no market forces inherent in the system to avoid the concentration of wealth. And so we devise laws and regulations to prevent monopolies and other destructive market tendencies. In retrospect of the past year, it is patently obvious what the results of allowing the market to regulate itself will do. In fact, the consequent bail out of the banking system, the largest redistribution of wealth in the history of humanity, only served to concentrate more wealth at the top of the population. It is laughable that some gullible people rail against socialism when precisely the opposite dynamic is in effect — the acceleration of the process of concentrating wealth to the top. The economic collapse of the past year has demonstrated without doubt that we need to enact measures to stabilize the sustainability of the economy. Aggregating such huge amounts of cash into so few institutions so that they become too big to fail rewards incompetence and 028

greed on a scale that threatens the common good. It is hard to imagine how much worse things would become if a flat tax were instituted. A progressive tax rate has one of the most benign effects on the economy as a whole while accessing the real wealth in the system. It is the society at large that has created the wealth for the richest people, and that society should rightfully share in the wealth that it has created. That is a simple way to create a small degree of stability in the system. But ultimately the balance of the distribution of wealth needs to be confronted if we are to have a self-sustaining market. Taxation alone does not deal with the root of the problem. As a democracy we can vote laws into place that require workers to be paid in some rough proportion to the profit that they themselves have created. In other words, if the bottom sixty percent of the population provides sixty percent of the work that creates the profit for their employer, then they should rightfully share in at least thirty percent of the wealth in the economy rather than the less than two percent that they are currently afforded. Laws can be enacted to address inequality and fairness in exactly the same way as our current laws regarding minimum wage. But, until then, it is important to see the rationale behind the calls for a flat tax for what it really is — a policy to accelerate the concentration of wealth. -------

Life . Should We Consider a Flat Tax?

The top graphic shows the distribution of wealth by quintile (each fifth of the population). It is of particular concern to see that the bottom three quintiles have such a small proportion of the wealth that they are essentially invisible in this view. The bottom graphic shows the proportion of wealth owned by the top percentile compared to the 96 to 99th percentile, 91 to 95th, 81 to 90th, and finally the bottom 80 percent of the population (the smallest column).



lasting impressions: a look back at the decade in film


Lasting Impressions: A Look Back at the Decade in Film Writer Marc Ingber

I was a senior in college the summer of 2004 when Anchorman: The Legend of Ron Burgundy, came out in theaters. I don’t remember its release being a particularly significant event. Though I was a college student, one of the movie’s targeted demographics, I never saw Anchorman when it was out in theaters and I don’t recall any of my friends seeing it either. There was little indication the movie’s lifespan in the collective American conscience would last more than a few weeks – basically until the next Ferrell or Vince Vaughn or Ben Stiller movie came along and replaced it. But something strange happened. Unlike Ferrell’s Blades of Glory or Semi-Pro, Anchorman


Film . Lasting Impressions...

unlikely the film has aged poorly in the sense of quality since it was released 11 years ago (depending on your taste for 16 th -century Gwyneth Paltrow period pieces). But for a film that could have been considered one of the best of its decade, its lasting impact on the cinematic landscape has been virtually non-existent. It’s rarely been discussed or referenced at all in this decade and has largely been forgotten.

seemed to find a new life on DVD and cable TV over the years and its stature grew to the point where many consider it to be one of the more memorable comedies of the decade. It’s endlessly-quotable, ridiculous dialogue (“I don’t know how to put this, but I’m kind of a big deal,” “Sixty percent of the time, it works every time,” etc.) have become popular party lines. The UK’s “Times Online” recently ranked Anchorman number 62 on its “100 Best Movies of the Decade” list – right in between There Will Be Blood and Spirited Away.

Contrast that to Fight Club, a film that was released the following year to mixed reviews and middling box-office figures, but has grown to become a cult classic and an entry on many “best of the 1990s” lists. A special 10 th anniversary edition of the film was recently released on Blu-ray and it’s still common to see Fight Club in DVD collections and on college dorm posters across the country.

Regardless of your opinion on Anchorman, this anecdote illustrates that sometimes the movies that end up being the “decade-defining” films are the ones that open to little aplomb, while many “important” films that open to critical acclaim and Academy Awards are forgotten over the years.

Attaining cult status doesn’t mean Fight Club is automatically one of the best movies of the 1990s, but it is on a short list of films released that decade that have continued to make a cultural impact in the years following.

With 2009 winding down, many websites and publications are listing their picks for best movies of the decade. “Best” by definition is a subjective term, so there never is going to be a cut-and-dried method for determining the top movies of a decade.

Looking to the modern relevance of past decades’ films is a good way of predicting which movies from the 00’s will define the decade in future years. Films such as Gladiator, Million Dollar Baby, Crash, Chicago, The Departed and Slumdog Millionaire have all won “Best Picture” Oscars this decade. But it’s unlikely all of them will continue to have relevance to future generations. A couple of them barely have relevance now and the decade isn’t even officially over yet.

Nevertheless, perhaps the optimal way to determine a film’s worth is to see how it fares against the test of time. Namely, is the movie just as good 10 or 20 years down the road – and just as important, but often overlooked – does anyone bother to watch it a decade or two after its release? For instance, Shakespeare in Love (1998) won the Academy Award for Best Picture the year it was released, thus deeming it in one measure the best cinema had to offer that year. It’s

It’s likely some of this decade’s less mainstream, quirkier films will age just as well


Film . Lasting Impressions...

if not better than these Oscar winners – movies such as Sideways, Eternal Sunshine of the Spotless Mind, Requiem for a Dream, and Memento, among others. A movie doesn’t have to be a cult classic to mark its territory in cinematic history. Mainstream fare like The Dark Knight, Casino Royale, Inglorious Bastards and The Lord of the Rings and Bourne franchises were all well-made films this decade that were big box-office hits for a reason. In all honesty, a few of the Will Ferrell/Vince Vaughn/Ben Stiller-led comedies that were all the rage five or six years ago still make me laugh when I catch them on cable. Which brings me back to Anchorman. No one would cite its cinematography as award-caliber or the supporting work of Paul Rudd as action news reporter Brian Fantana as a “tour-de-force” acting performance. But for whatever reason, its over-the-top take on the world of 1970s TV news has struck a chord with many Americans as much as any other movie released in the 21 st century and may come to define the decade as much as one of its “important” films. When was the last time you were at a party and someone started quoting lines from Million Dollar Baby? I rest my case. -------



Alyson Fox


Alyson Fox

Alyson Fox is a multi-talented artist and designer with degrees in photography, sculpture and installation art. Her work spans from clothing, to drawings, to product design. She has been featured in the New York Times, and Nylon, Domino, and Lucky magazines. Showcased here are just some of her exquisite and adorable drawings, as well as her recent collaborative work with INK DISH – dinnerware sets coming out Spring 2010. For more information and to see her work in full visit:


Art . Alyson Fox

left-handed execution . alyson fox


mapping chairs . alyson fox


Art . Alyson Fox


landscape . alyson fox


Art . Alyson Fox

mapping donkeys . alyson fox


drowning . alyson fox


Art . Alyson Fox

mapping prehistoric . alyson fox


mapping boxers . alyson fox


Art . Alyson Fox

mapping boxers . alyson fox


mapping armies . alyson fox


Art . Alyson Fox

tug . alyson fox


A collaboration with INK DISH



A collaboration with INK DISH


*Tug Four-Piece Service For One

*December Four-Piece Service For One


*May Four-Piece Service For One

Alyson Fox’s porcelain dinnerware sets will launch on February 2010. Preorder now at:

*Tug Gift set of two mugs



Andri Tambunan


Andri Tambunan

Andri Tambunan is an emerging photojournalist from Sacramento, California. He was born in 1981 in Jakarta, Indonesia. At age 10 he moved to the United States. Andri discovered his love for photography and traveling early on. Combining both passions he had venturd to Cambodia, China, Indonesia, India, Nepal, Peru, Thailand & Tibet. Andri believes in the power of photography to show things that needs to be changed and appreciated. His main focus is documentary photography and to tell stories that needs to be told, embracing truth & beauty while moving people into action. Andri Tambunan received his BA in photography from Sac State. He is also a member of NPPA (National Press Photographers Association), IFJ (International Federation Journalist), NWU (National Writers Union), Lightstalkers, VII Visionaires, and was recently accepted and attended master’s workshop with James Nachtwey and David Alan Harvey. Andri’s fourth solo exhibition, Growth, will be on display at Sac State Union Gallery on Jan. 25 - Feb. 25 2010, in which he will display his travel photos and documentaries on HIV/AIDS epidemic in Papua, terrorist attack in Mumbai, the Olympics in China, sulfur mineworkers in East Java, Buddhist pilgrims in Tibet & orphans in Bali. The opening reception will be held on Thursday, February 4 from 6-8pm. Web: Blog:


Photography . Andri Tambunan

HIV/AIDS in Papua


Photography . Andri Tambunan

HIV/AIDS in Papua


HIV/AIDS in Papua


Photography . Andri Tambunan

Mumbai Terrorist Attack

Bombay Hospital, Mumbai, India


Photography . Andri Tambunan

Mumbai Terrorist Attack

Bloodied shoe of one of the victims from the terrorist attack at CafĂŠ Leopold (Mumbai, India). Multiple sites in the Indian city of Mumbai were attacked with bombs and gunfire in a coordinated terror attack that began on November 26, 2008 and lasted for three days. The attacks killed 179 people, including at least 22 foreigners and over 300 injuries were reported.


Photography . Andri Tambunan

Mumbai Terrorist Attack


Photography . Andri Tambunan

Mumbai Terrorist Attack


Photography . Andri Tambunan

Mumbai Terrorist Attack

A young girl on her way to school and an Indian soldier crosses the line of fire during the attack of Nariman House by terrorists in Colaba district (Mumbai, India).


Photography . Andri Tambunan

Mumbai Terrorist Attack

Two magazine clips taped together from an automatic machine gun left by terrorists after they opened fire at the restaurant patrons in CafĂŠ Leopold (Mumbai, India).


Photography . Andri Tambunan

Gianyar Orphanage in Bali, Indonesia


Photography . Andri Tambunan

Gianyar Orphanage in Bali, Indonesia


Photography . Andri Tambunan

Gianyar Orphanage in Bali, Indonesia


Photography . Andri Tambunan

Gianyar Orphanage in Bali, Indonesia


Photography . Andri Tambunan

Kawah Ijen Sulfur Mines

A mineworker's hand after working twenty-five years. (East Java, Indonesia).


Kawah Ijen Sulfur Mines

The face and eyelashes of a mineworker covered with yellow soot (East Java, Indonesia).


destination. day trip

ginger elizabeth chocolates

Day Trip

Writer Adam Saake Photographer Angel Lopez

ginger elizabeth chocolates old soul la martine floral design shady lady newsbeat

ginger elizabeth chocolates California’s capitol city is having trouble retaining its infamous nickname of ‘cow town’ these days. Restaurants, boutiques, specialty bars and fine coffee shops are popping up left and right in Sacramento’s growing downtown and it’s clear that they are here to stay. In fact, they’re setting a new standard for quality.


Vhcle contributing writer Adam Saake and photographer Angel Lopez took a day trip through their own lovely city to show you a few of these note-worthy places that are making Sacramento a premier Northern California destination. All chocolate is not created equal. So is the case with Ginger Elizabeth Chocolates, a chocolaterie that was started by the talented Ginger Elizabeth in January of 2008. Elizabeth, who is a graduate of the prestigious Culinary Institute of America, started her humble beginnings by night inside the Old Soul Co.’s wholesale coffee and bakery space (see Old Soul Co on this same page). She has since received media praise for her delicatessen chocolate as well as her know-how that she has made graciously available to the public via classes and workshops. Her chocolate boutique that is located on L Street was beautifully designed by Sacramento based design gurus Blank Blank who worked closely with Elizabeth to get the interior just right. A gorgeous frosted glass barrier divides the counter space from the back kitchen where all the chocolate magic takes place. A clean white interior with simple and sleek displays make for a very inviting shop experience, and on our visit one of Elizabeth’s elaborate chocolate sculptures was on display

day trip ginger elizabeth chocolates old soul la martine floral design shady lady newsbeat

Ginger Elizabeth Chocolates

in the corner. A Sacramento jewel and a culinary marvel, Ginger Elizabeth Chocolates is a sweet stop that will leave you spoiled rotten. Wallet Talk: What they have: Stop by in the Summer for ice cream bars. Flavors include Peanut Butter Banana and my favorite, S’More with graham cracker ice cream and house made marshmallow. price $5 What we tried: It’s all about the chocolates. Choose from over seventeen varieties that are offered in small squares that will smoothly melt in your mouth as they are made with fresh cream and contain no preservatives. The Chewy Lavender and Peanut Butter are out of this world, but I learned quickly why the crowd favorite is Vanilla Bean Caramel. price $1.50 each Fall and Winter is a perfect time to stop for hot chocolate that will change your life. Forget about powder in the packets, Ginger Elizabeth serves up an Oaxacan Hot Chocolate with a blend of semisweet chocolate infused with cinnamon, chilies, vanilla and ginger. price $3 Hint, hint: Try the hot chocolate with their house-made marshmallows or grab a Parisian Macaron to nibble on in between sips. Hop, skip and a jump: Grab a glass of wine at L Wine Bar and Urban Kitchen located next door or walk to the corner of 19th for some frozen yogurt at Yogurt A-Go-Go.


Destination . Day Trip

Ginger Elizabeth Chocalate . 1801 L Street Suite 60 Sacramento, CA 95811


Old Soul Co.

The buzz around town went something like this: “Have you been to the secret coffee shop in the alley? There’s a roll-up door and it’s a big warehouse bakery with an espresso machine in the center. Everything is 2 bucks!” It was really that cool and more importantly, it turned out to be really that good. Old Soul Co., started by proprietors Jason Griest and Tim Jordan, are “creators of fine breads and coffee” and have been since they first rolled up their doors in 2003. In the beginning, there was just a jar on the counter and customers would make their own change, but over time they evolved and a cash register replaced the jar and the IRS turned the heat down. This helped them turn the heat up as they prospered with wholesale and retail sales of their delicious coffee and baked goods from their downtown alley location. Classes and community gatherings made them a hub for epicureans, coffee buffs and aspiring chefs, and their influence continued to spread through Sacramento with the opening of a second location and plans for a third. Old Soul Co. 1716 L Street Rear Alley Sacramento, 95814

day trip ginger elizabeth chocolates old soul la martine floral design shady lady newsbeat


Destination . Day Trip


Destination . Day Trip

Wallet Talk: What they have: A must have is their breakfast sandwich that is made with a fresh baked English muffin and comes with egg, cheese, avocado, tomato, red onion and your choice of bacon or ham. $5.25 Hint, hint: I recommend bacon on the breakfast sandwich. It’s thick-cut, peppered and delicious. What we tried: Old Soul Co. are followers of the slow food movement, so when you come in for lunch, don’t be surprised to see seasonal lunch specials. We lucked out and were treated to a spicy pumpkin soup with cheesy garlic bread. $6 One of the few places in town that will serve you French press, so take advantage. Go for the Nicaragua. $4 Hop, skip and a jump: Nothing goes better with a cup of Old Soul coffee than a quality vintage clothing store to help you look chic while you drink it. Try Bows and Arrows on the other side of the alley; owners Trisha and Olivia will treat you right.


904 12th Street Sacramento, 95814

day trip ginger elizabeth chocolates old soul la martine floral design shady lady newsbeat

Destination . Day Trip

La Martine Floral Design

Just on the outskirts of Alkali Flats, you’ll find La Martine Floral Design. Tucked neatly inside the bottom half of a beautiful brick building, this quaint boutique flower shop is the perfect place to pick up unique gifts for the garden savvy or to book flower arrangements for your wedding or special event. Owners Kimberly LaMar-Damiani and her husband Victor started the business in a different part of town but decided to move the business to a cozier location. They wanted something older and with more character and were happy to find their storefront that was once a Greek owned shoe store. Treasure hunting didn’t stop with the building and it’s reflected in all the eye candy that will have you doing laps around the store. What we saw: Venus fly traps ready for glass terrariums, white porcelain vases, Chinese lanterns and flowers everywhere. Check out the ‘air plants’ growing out of giant snail shells. Chic peak: Make sure you say hello to Simon and Francois, Kimberly and Victor’s two Spice Finches. Hop, skip and a jump: If shopping at La Martine and talking to the birds has got your hunger rising, hop next door to Amarin for some Thai food that is sure to please.


1409 R Street Sacramento, 95811 (916) 231-9121

day trip ginger elizabeth chocolates old soul la martine floral design shady lady newsbeat

Destination . Day Trip

Shady Lady

They say Sacramento is a drinking town, and frankly I agree. In the downtown/midtown area there is no shortage of bars or clubs to help quench your thirst. Most of them offer your standard libations and variation occurs with the chosen interior design. One watering hole stands out above the rest – the Shady Lady. Don’t let the name fool you; the women are lovely and the drinks are tasty. The modern saloon fits perfectly into the corner of 14th and R in the block-long, brick D & S developed loft project by Bay Miry. Owners Jason Boggs and Alex Origoni have created a time warp where pre-prohibition era fun can be had by all. Bar staff is decked out in high waist skirts with long strands of pearls or newsboy caps and suspenders. Live jazz bops and croons through busy Saturday night crowds, and a lot of the cocktails come sans ice so you can sip and enjoy the attractive company. Don’t wander in looking to get a Coors Light and a Purple Hooter because you’re missing the point. The bar staff at the Shady Lady hand makes all their syrups, bitters, grenadines and tonic waters as well as fresh squeezing all their juices. Sure, you can get a whiskey and soda, but with hundreds of spirits and over forty different specialty drinks like Horse’s Neck or Blood and Sand it’s recommended that you grab a menu and find a cocktail to your liking. Still can’t decide? Just ask the bartender who will be happy to find you something that makes you feel right at home. If you don’t like it, they won’t charge you. But according to owner Jason Boggs, “no one’s ever returned one.” Wallet Talk: What they have: With hand crafted cocktails, a delicious menu of small plates and the addition


Destination . Day Trip

of weekend brunch, there’s sure to be something that will tickle your fancy. Specialty Cocktails $8 Small plates $6-$10 What we had: The fried green tomatoes that come with a tarragon remoulade (like an aioli sauce) are simply out of this world. $6 Hint, hint: Come in on a Sunday, order some brunch and ask for a Ramos Gin Fizz (it’s not on the menu). Hop, skip and a jump: The street is buzzing with good food and hip hair salons. Neighbors Magpie Catering is worth a stop, if only for their carrot cake cookies. --------


Destination . Day Trip


1050 20th Street Sacramento, 95814 (916) 231-9121

day trip ginger elizabeth chocolates old soul la martine floral design shady lady newsbeat

Destination. Day Trip


Newsbeat, located inside midtown’s marvelous MARRS building, is one of my favorite spots in the city to escape and get away from it all. Far more than a magazine shop, Newsbeat offers an array of unique and often times limited edition greeting cards and postcards along with an eclectic selection of candies and clever gifts. For the eighteen and over, there’s a small but impressive selection of cigars that the staff will gladly let you cut before you leave. Newsbeat originally opened in Davis, CA and eventually was relocated to 10th and L across from the capitol. Owners Janice and Terence Lott loved being downtown, but the area was shutting down too early which was difficult for a retail space. After much scouting, the Haynes brothers (who own Bistro 33 downtown) alerted them to the MARRS building space that was opening up. With the help of architect Maria Ogrydzia, the space was remodeled beautifully to fit the urban feel of the rest of the neighboring businesses. Upon opening, the Lotts jokingly remarked to Michael Heller, developer of the MARRS building, “you thought we didn’t have it in us.” Apparently they did.


Wallet Talk: What they have: Magazines, magazines, magazines. Gift cards, postcards, candies, sweets, treats and cigars. What we bought: You don’t have to spend a ton of money to enjoy a good cigar. We went for a Baccarat Rothschild, which are handmade in Honduras and have a bit of a sweet gum aftertaste. Goes great with a glass of red wine. $5.95 ea Chic peak: Newsbeat is open until 10 pm, so you can stop by after dinner and do some people watching from behind the cover of a Dwell. Hop, skip and a jump: With Peet’s on one side and Luigi’s Pizza on the other, there’s plenty of places to sit and get your read on. Feeling classy? Lounge On 20 offers a great selection of champagnes and delicious small plates.


Destination . Day Trip


NEWSBEAT offers essentials for the moder n urban oasis including magazines, newspapers, g reeting cards, gifts, cigarettes, smokeshop, chocolates, candy, beverages & more.

Midtown Sacramento . 1050 20th Street (20th & J, MARRS building) 916-448-2874 www.mar

Davis location . 514 3rd Street (between D & E) 530-756-6247


unraveling nutrition

“A u t o - i m m u n e d i s e a s e s p a n s t h e s p e c t r u m o f t h e l e a s t u n d e r s t o o d d i s o r d e r s . . .”

Unraveling Nutrition Writer Bronwyn Schweigerdt

I love being a nutritionist.

Not only do I get to tell people what to eat, but I’m constantly learning new information as research emerges. One of the most fascinating health “trends” of late has been the increase of auto-immune disorders and food allergies. Auto-immune disease spans the spectrum of the least understood disorders: autism, Rheumatoid arthritis, asthma, colitis, Chronic Fatigue Syndrome, Irritable and Inflammatory Bowel disorders, Crohn’s disease, Type I diabetes, fibromyalgia, cystic fibrosis, lupus, candida, and frequent migraines include some of the most well known.

Although most of us know someone who suffers from one or more of these problems, most people have no clue as to why. This is where it gets interesting. Both auto-immune disorders and food allergies are often caused by the same mechanism, known as “dysbiosis”. Dysbiosis means an imbalance of healthy verses detrimental bacteria in our digestive tract. In other words, the beneficial intestinal flora (bacteria) that reside in our gastrointestinal tract are fewer than necessary, which allows the harmful microorganisms to flourish. Ultimately this causes a breakdown in the intestinal wall called Leaky Gut Syndrome. Leaky Gut

The most common food allergies are gluten, milk, soy and corn, although many other allergies are on the increase as well.


Health . Unraveling Nutrition

Syndrome means that the toxic by-products of digestion are entering the body and no longer being eliminated. It also means that undigested proteins are able to enter the bloodstream – proteins like gluten, milk, corn and soy – that the body’s immune system attacks as a foreign invader. And viola, a food allergy is born. Unfortunately, undigested proteins entering the blood have another side effect. Many proteins resemble proteins in our own body tissue. This means our immune system not only attacks the proteins entering the blood, but our own organs. For example, if the proteins resemble pancreatic tissue, our immune system attacks our pancreas, leading to Type I diabetes. This is the underlying cause for many auto-immune diseases.

Many people who already have auto-immune disorders and food allergies find changing their diet to improve their symptoms substantially. Mary, one of my former nutrition students, had been diagnosed with Rheumatoid arthritis and given weekly doses of chemotherapy to treat her disease. After two months on a high fiber, vegetarian diet, Mary’s doctor found her immune system was no longer attacking her joint tissue and cut her medication back to one fourth the amount. There are many more benefits to a high fiber diet such as weight loss, preventing diabetes, lowering cholesterol and blood pressure, but for now, just be encouraged that by eating more fruit, vegetables, whole grains and legumes you can prevent life-altering disease.

Here’s the good news: the way we eat can help prevent dysbiosis. The most common form is called “putrefaction dysbiosis” and is caused by a low fiber, high meat diet. Fiber from food is essential for cleaning out harmful microorganisms that can concentrate in our gut, and most people on a typical Western diet don’t consume half the fiber they need. By eating high fiber foods – not fiber supplements in a pill or powder – we can increase the beneficial flora in our gut while removing hazardous compounds. Foods that are high in fiber come in four food groups: fruit, vegetables, whole grains and legumes. Legumes include all beans (except jelly), lentils, peas, and all nuts and seeds. Legumes contain the most fiber of all foods and I recommend 1-2 servings a day. Whole grains include oatmeal, brown rice, whole wheat bread and bread products, and popcorn. Fruit, dried fruit, and all vegetables, including potatoes with the skin are high in fiber. Our goal is to consume between 25-40 grams of fiber in our food daily.


Here is a list of high fiber foods excerpted from my book, Free to Eat: Fruit 1 1 1 1 1 1 1 1 1 1 1 1 1 3 1 1

kiwi (no peel): 3 grams fiber cut raw papaya: 3 grams mango (no peel): 3 grams cup strawberries: 3 grams banana: 3 grams plum with peel: 3 grams nectarine with peel: 4 grams cup blackberries: 8 grams cup blueberries: 4 grams cup cherries: 3 grams peach with peel: 3 grams medium apple with peel: 4 grams medium orange: 4 grams small apricots: 6 grams pear with peel: 5 grams avocado: 6-8 grams

Health . Unraveling Nutrition

1 cup dates: 13 grams 10 dried figs: 17 grams 1 cup raspberries: 8 grams

2 tablespoons almond butter: 4 grams ½ cup hummus: 6 grams


Whole Grains

1 cup cooked carrots: 5 grams 2 ears corn, cooked: 4 grams 1 large baked potato with skin: 5 grams 1 medium sweet potato with skin: 5 grams 1 cup cooked green beans: 4 grams 1 cup cooked brussels sprouts: 6.5 grams 1 artichoke: 6.5 grams 2/3 cup artichoke hearts: 6 grams 1 cup cooked broccoli: 5 grams

1 1 1 2 1 1 5 1 1 1 1 1 1

Beans/Lentils/Peas (cooked) 1 1 1 1 1 1 1 1 1 1

cup cup cup cup cup cup cup cup cup cup

limas: 12 grams pintos: 14 grams garbanzos: 8 grams kidney beans: 16 grams black-eyed peas: 12 grams snow peas: 4 grams lentils: 15 grams black beans: 15 grams peas: 9 grams split pea soup: 5-7 grams


Nuts/Seeds/Nut Butters 1 1 1 1 1 1 1 1 2

cup cooked barley: 8 grams cup oatmeal: 4 grams cup bulgur: 8 grams buckwheat pancakes: 7 grams cup brown rice: 4 grams cup whole wheat pasta noodles: 6 grams cups popcorn: 6 grams slice whole-grain bread: 3-5 grams whole-wheat bagel: 2-3 grams cup whole-grain cereal: 5-10 grams oz. corn tortilla chips: 2-4 grams whole-wheat tortilla: 3-5 grams small corn tortilla: 2 grams

cup almonds: 14 grams cup cashews: 4 grams cup macadamia nuts: 12 grams cup peanuts: 10 grams cup pistachios: 14 grams cup pumpkin seeds: 15 grams cup sunflower seeds: 8 grams cup walnuts: 6 grams tablespoons natural peanut butter: 3 grams


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