JULY • AUGUST 2020 • AUGUST JULY

BETTER HEALTH GREENER PLANET

SPOTLIGHT Q&A Eat Well with DR. MILTON MILLS, MD Stay Safe -BASED Can a plant-based diet patient success stories help during a pandemic?

EMBRACE THE SOLITUDE Why Covid-19 isn’t the end of dating

HEART ATTACK TO HEALTH How Doug Schmidt turned his life around by changing what he ate

PAGE 18 discover F.A.C.E.S. an online conference on Farmed Animal Issues STRESSED OUT? PAGE 32 Tips and strategies to help calm and balance your life

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Plant-Based Spotlight Magazine content is for general information purposes only, and should not be used as medical/health advice or instruction. Content is not intended to be relied upon to treat or offer solutions to specific problems. This is not intended to be a substitute for the advice of health care professionals tailored towards your particular health, lifestyle or circumstance. As complex as anatomy and physiology are, it is not possible to guarantee Plant-Based Spotlight Magazine’s advice will work for every person in every circumstance. , M.D. FACLM is a Priyumvada Naik, MD is a physician, New York Times bestselling triple board certified physician No responsibility or liability will be made in connection with any author, and internationally recognized in Pulmonary Medicine, advice, opinions and viewpoints expressed. Plant-Based Spotlight speaker on nutrition, food safety, and Critical Care Medicine, and Magazine assumes no responsibility for the supporting evidence and accuracy of information, despite every effort to do so. public health issues. Lifestyle Medicine.

Reproduction of any material without written permission from Plant-Based Spotlight Magazine is strictly prohibited. Plant-Based Spotlight Magazine reserves the right to edit, revise or reject any For a comprehensive list of our advisors advertising copy submitted for publication. along with their full bios, CLICK HERE. JULY • AUGUST 2020 WHAT’S INSIDE? the health IN THIS ISSUE ISSUE 18 ANIMAL CORNER

19 OUR PLANET

FEATURES 27 08 MIND & MOOD Eat Well - Stay Safe 08 Can a plant-based diet 28 HOME SOLUTIONS help during a pandemic

29 10 COOKING-4-KIDS From Heart Attack to Health 29 How changing his diet GET TO KNOW… saved Doug Schmidt’s life

35 13 THE BOOKSHELF Healthy Relationships 13 Dating doesn’t have to end just because of Covid-19

26 32 Adrenal Support And why it matters “a healthy outside 32 starts Stress Solutions for relaxation from the inside” SPOTLIGHT Q&A 40 Q&A with Dr. Milton Mills, MD This Plant-Based Doctor Shares Real Life Stories About The Health Benefits TV SHOW GUIDE 36 Of Adopting A Plant-Based Lifestyle The Colorful Home Cooking Show Chef Gabrielle Reyes feeds INTERESTS your soul with singing and nourishing, tasty recipes 11 HEALTH & WELLNESS DR. JOEL KAHN, MD — Lessons from The Conscious Traveller 43 Years as a Vegan Heart Doctor Follow along on vegan adventures through Asia with hosts, Neal and Angie 14 BACKSTAGE Laugh Your Plants Off Eat Move Rest Dusty and Erin and Stanczyk share lifestyle tips for 16 REFLECTIONS energizing your family GENTLE GIANTS — A Visit to an Elephant Sanctuary Nutrition Facts in Thailand Dr. Michael Greger breaks down nutrition and health research

20 SEASONAL PLANT-BASED The Kahn Chronicle RECIPES… NOM NOM Dr. Joel Kahn, MD, presents the Summer Picnic Party latest heath news along with implementation advice

30 SOCIAL ISSUES Pauli Broccoli & Friends Fun, educational kids series The De-Normalization of Health about healthy eating habits Poverty in Brown Communities Yoga & Compassion 34 NAMASTE Connection Anna Ferguson teaches Yoga Asana Basics for the Beginner that inspires empathy and compassion for all

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inspireorganics.life follow us on instagram @inspireorganics born in hawaii HELLO!

Welcome… to the inaugural issue of the Plant-Based Spotlight!

If you are not familiar with us, the Plant-Based Network® is a lifestyle and entertainment media company with a mission to help grow the plant-based movement so more people can enjoy the benefits of better health and a more sustainable planet, while also encouraging compassion for all. We have chosen digital media as our vehicle to help quickly take this message worldwide, including streaming TV (Roku TV, Apple TV and Amazon Fire), social media, and now a digital magazine. We have also chosen to do all of this without money paid through meat, dairy or drug commercials.

We founded the Plant-Based Network on four key principles: positivity, inclusivity, compassion, and fun. These are not words always associated with the plant-based lifestyle, but we want to change that. That’s why you will notice these key principles woven into the stories and pictures on every page in this magazine, on our streaming TV network, and on our social media. Our hope is that you will find the Plant-Based Spotlight fun, entertaining, and yes, informative, regardless of where you are on your plant-based journey. We want you to be excited to learn more and share it with your family and Ronnie Tsunami friends. So whether you are someone who has been a vegan for 30 years or just a person curious about why people Ronnie ‘Tsunami’ Gandiza keep talking more and more about plant-based diets, you are in a safe place. We will never judge you or shame you. CEO and Co-Founder, That’s simply not our approach or philosophy. That’s our Plant-Based Network commitment and promise to you. Ronnie was in the training and education space for over 25 years, and his learning I want to thank the whole team including Robyn Rolfes, solutions have been implemented in our Editor and Art Director, Joanna Gustafson, our Content thousands of academic institutions, Manager, and all of the contributing writers from around the non-profits and enterprise organizations world for putting in so much time, energy and passion to including Microsoft, the US Air Force, create a magazine we can all be proud of — produced in the Spectrum and PlantPure. middle of some very challenging times. I also want to thank YOU for joining us on this journey!

Thank you again for being here.

We truly appreciate

ON THE COVER you and hope you Enjoy the enjoy the new colorful array of summer’s Plant-Based Spotlight! freshest —full of vitamins and antioxidants to boost immunity. EAT WELL S TAY SAFE Can a plant-based diet help during a pandemic? by Dilip Barman

We’re all suffering through the COVID-19 diabetes (about 34 million), chronic kidney pandemic. While there isn’t evidence that disease (about 27 million), cancer (also about 27 million), and coronary artery disease (about plant-based eating will reduce the impact 18 million) are among those at greatest risk for if one becomes infected, there’s plenty of having severe outcomes if they do get the COVID- strong evidence that it can greatly reduce 19 infection. That adds up to well over half of the the likelihood of underlying health condi- country’s population. People with one or more of these conditions constitute 94% of COVID-19 tions that make one more susceptible to deaths in the US. contract COVID-19 in the first place. That, combined with talk of meat shortages, inspired THE GOOD NEWS: Lifestyle changes including me to write a column with a bit of background and moving to a whole food plant-based diet, exercis- contribute a simple, healthful, and filling recipe. ing, and getting sufficient rest, have been shown to not only have markedly positive effects in [found in the summer Picnic party section] preventing these health conditions, but also to help CLICK HERE in treating and possibly reversing many chronic diseases. In addition to great resources like PCRM The Centers for Disease Control have advised that (pcrm.org), Nutrition Facts (nutritionfacts.org), people who have underlying health conditions like growing numbers of health professionals (listings obesity (about 93 million in the United States), can be found, for example, at plantbaseddocs.com

8 | JULY - AUGUST 2020 and plantbaseddoctors.org), and numerous Medicine to use strong evidence-based nutrition books and films(including one I had the privilege information to show people how to cook tasty, to be an Executive Producer for, Code Blue, just easy, healthy foods. Watch fflclasses.org to find recently released in May 2020), a new resource, our classes that are now online. plantbaseddata.org has recently been published The Cooks have had two programs so far, the by a pair of experts, an ER physician and an envi- first on beans and the second on . ronmental researcher, that has, so far, over 1000 We go around in approximately seven-minute peer-reviewed articles about the benefits of plant- segments kitchen-to-kitchen and share cooking based eating, including resources about zoonotic and nutrition ideas. It’s been fun and I encourage diseases caused by eating animal foods. you to watch on the Plant-Based Network or live WHAT HAVE I DONE FOR COOKING DURING THIS @somanycooks on facebook. PANDEMIC? I don’t like shopping in general, but Here’s to your health… I love food shopping. I’ve reduced my grocery visits to once a week, always wearing a mask, bon appétit! and really load up. Dilip Barman has been advocating plant-based vegan lifestyles since To help spread the word about the benefits and the mid 1990s in Durham, NC. He is a certified Food for Life instructor where he teaches healthful eating through nutrition lectures and food ease of healthy plant-based eating, I helped put demonstrations, leads the Triangle where he hosts the together an international team of Food for Life country’s largest vegetarian Thanksgiving, is North American represen- tative of the International Vegetarian Union, and on the Speaker’s Bureau food/nutrition instructors like myself called So of the . He is Executive Producer of the Code Can a plant-based diet help during a pandemic? Many Cooks in the Kitchen. We’re trained by the Blue documentary about to maintain/restore health, and has presented on whole food plant-based eating, vegan ethics, vegetarian remarkable Physicians Committee for Responsible organizing, as well as given international cooking demonstrations.

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CHALLENGE YOURSELF— AND YOUR FAMILY… to have fun with one new idea every day for a week!

It might just make you SMILE! www.PlantBasedNetwork.com

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From Heart Attack to Health by Doug Schmidt

The pain took me to the ground. I didn’t know the leading killer of 1 in 3 Americans, it also what I was experiencing. I felt nauseous, helps with type 2 diabetes, autoimmune short of breath and felt a stabbing sharpness issues, kidney disease and most chronic between my shoulder blades. After being diseases from which Americans suffer. It rushed to surgery and having a stent placed even helps some cancers such as breast, in my lower anterior descending (LAD) prostate and colon cancer. Shari (my artery (also known as the widow-maker), wife) also lost 40 pounds and also took before I wondered what up running—participating in her first half my future would marathon at the age of 53. look like. I was 49. I didn’t want to be Shari and I are now on a mission to help as on medication many people as possible regain their health the rest of my and to live a rich and full life. In 2016, we led life. I had fears a 10-day challenge to encourage people of another to try a plant-based diet. What started as major attack. just a health initiative in one school has grown to encompass over 75 school districts Through research, with 3300 participants. We have witnessed I found out that if I people get off their medications, drop weight didn’t change my and reverse their chronic diseases—just by lifestyle, I would most likely have another heart changing what they eat. This does not have attack within 5 years. More surgeries and more to be hard or complicated. medications were my future, with little hope of a long life. Eventually I found the book Prevent Eat Plants Love and Reverse Heart Disease by Dr. . He said if I just changed what I eat I could prevent future heart attacks. He said if after I made a switch to a whole food plant-based Doug is a former diet I could get off of all my medications. professional baker turned My future suddenly changed from one of teacher, and member of no hope, to one of my own making. It wasn’t the Plant-Based Network’s easy. How do you change a lifetime of eating Advisory Committee. He habits? Food is so seductive. The switch didn’t now leads the annual “Good happen overnight. It took us about 4 years to Life Challenge” for teachers fully change our eating habits to a whole food and staff for over 75 school districts and small plant-based (WFPB) way of eating. businesses in New York. The changes have been miraculous. I lost 60 The challenge helps educate people about the benefits pounds and weigh what I did in high school. of plant-based nutrition I am off of all medications and I do not even and was featured on Good Morning America. Being the Gifted and take a daily aspirin. Due to all the increased Talented teacher for his school district, he also teaches young energy, I took up running to help me sleep children how to eat healthier in his classes You Are What You Eat. at night. I ran my first marathon at age 58. I Doug, and his wife, Shari, manage the Facebook group, Eat Plants haven’t had another surgery. What began as Love, sharing their knowledge and expertise. Doug and Shari a goal to help prevent me from having future recently completed their first bookEat Plants Love – Recipes for a heart attacks, has led me to now help others. Good Life, and are working on another due out sometime in 2020. I found out that not only does a plant-based Doug has a Masters Degree in Special Education and has completed lifestyle prevent and reverse heart disease, the Rouxbe Plant-Based Professional Certification.

10 | JULY - AUGUST 2020 LESSONS FROM 43 YEARS AS A VEGAN HEART DOC with Dr. Joel Kahn, MD

I was 18 years old when I moved into the East Quad dormitory at the University of Michigan in 1977 to begin a combined premedical/ medical 6-year program culminating in an MD degree.

I was raised following a Kosher diet, established heart artery narrowings. From avoiding all pork and bacon, shunning that day on, I began teaching WFPB diets I can answer the following non-Kosher meats and shellfish, and not to heart patients and those that did not questions honestly at age 61. eating a mixture of milk and meat at the want to be. same meal. Although it was not planned, in those first few days in the dormitory What are the consequences of my dietary DO I HAVE? I gravitated to the salad bar and learned path that I took beginning in 1977? What 1) Coronary Artery Disease (CAD): NO a few other locations in Ann Arbor that are some of the secrets I have learned? A WFPB diet can stabilize, reverse served vegetarian meals (no one and prevent advanced CAD. My heart While diet is only one factor in calcium CT score is zero and I have used the terms vegan or whole health, it is an important one no plaque in my arteries. food plant-based (WFPB) and has been shown to be back then). That is most I WAKE UP 2) Diabetes Mellitus Type 2: NO the most important to avoid of the story. I felt great, EACH MORNING I have had repeated measures of insulin early health issues. When enjoyed great health, and sensitivity and HgbA1c and they are all WITHOUT PAIN I lecture to the public on well within the normal range. was able to maintain my adopting a WFPB diet, religious dietary laws. AND WITH THE 3) Colorectal Disease: NO ENERGY OF A 20 I stress that it is not a I have had 3 colonoscopies and have The last meat I ate was guarantee against disease. avoided polyps and other issues. YEAR OLD Taking precautions like colo- in 1977. A few years later 4) High Cholesterol: NO I read the book A Diet for A noscopy, breast imaging, and 5) Hypertension: NO New America by appropriate lab studies are import- and more fully understood the potential ant. I rarely talk about my own health 6) Cancer: NO for the triple benefits of my diet for because even if I contracted an illness, it 7) Depression: NO would not invalidate the potential of a health, animal kindness, and a smaller 8) Degenerative Joint Disease: NO carbon footprint. When I launched my WFPB diet to favor health over disease. cardiology practice July 1, 1990, it was 9) Low Back Pain: NO It is a blessing to wake up each morning followed 3 weeks later by the publication 10) Erectile Dysfunction: NO without pain and with energy that feels of The Lifestyle Heart Trial by Dean like a 20-year old. It has allowed me to 11) Low Libido: NO Ornish, MD, and coworkers. maintain a full cardiology practice and 12) Premature Graying: NO They demonstrated that the combination several other businesses simultaneously 13) Constipation: NO along with writing books, articles, and of a plant diet, fitness, stress manage- 14) Urinary Hesitancy or BPH: NO ment, and group support could reverse making videos. 15) Sleep Apnea: NO I am proud to declare that after 43 years, the decision to adopt a 16) Fatty Liver Disease: NO WFPB diet has proven to be the most powerful choice I ever could have made. I am not quitting and suggest you do not either. Plant-Based Spotlight | 11 [ADVERTISEMENT] Plant-Based Children and Advocacy SHAPE UP US “SHAPES” THE FUTURE OF OUR CHILDREN

TOGETHER WE MAKE A DIFFERENCE

Healthy students get better grades, miss fewer days of school, and behave better in class. But childhood obesity is running rampant in America, and niche programs focused only on physical education or nutrition have not worked. So, how do we turn this around? By building a culture of health with an integrated, whole child approach that focuses on physical, mental, financial and social well-being.

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There is a clear correlation between physical, social, and financial well-being and academic performance. Other programs have not resolved the problem. As you can see we are solving these issues holistically as a way to bring about change for the future of our children and our world.

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find out more about our programs here > [email protected] • WWW.SHAPEUPUS.ORG Dating During a Pandemic

by Karine Charbonneau

REAL-WORLD CONCERNS & COMMON SENSE ADVICE

I know this is a crazy time with COVID-19 altering the patterns of our daily lives. Given the situation, people will often find a reason to back down, lock themselves in and not take a risk.

Of course, with COVID-19 taking Maybe, as you embrace solitude, Try to use this time to reflect on over our consciousness, that energy you can heal the wounds that have life, your dreams, and priorities. Do that was always present has just sabotaged every good relationship some cleaning, read a book, pick up been legitimized even further. Now you’ve ever had. a new hobby, Facetime with your you have a “more legit” reason to friends and family, spend some time not put yourself out there, not take So my personal recommendation in nature (when safe). Whatever you a risk and not find love. Let me be is to stop feeling lonely. Don’t put choose to do, make sure you are still clear: I’m ALL for social distancing your love life on hold, but hold off connecting with at least one person right now. It’s 100% the responsible on the in-person dates. Instead on a daily basis. thing to do. opt for “virtual dates” via Skype/ Facetime or simply having a phone Do what is needed to keep your And with that being said, minimizing conversation. I mean...ultimately mind occupied. — Stay safe socialization and dating don’t seem you want to end up with someone everyone! to go hand-to-hand. It’s true that who thinks not only of the well- Karine Charbonneau, this makes dating feel more difficult being of others but of themselves aka the Vegan Cupid, because we’re being asked to self- too, right? If you’re into the whole has been helping veg isolate and not go out to public “virtual dating” thing, you can join singles find love for places for who knows how long. this free database - you literally several years, and is And let’s face it...everytime you hear have nothing to lose and it only the woman behind the someone sneeze because the air is takes a few minutes. I use this popular Veg Speed Date events which took place too dry you wonder if you’re about to database to find amazing matches in over 100 cities across come down with the plague. like you for my clients. the USA and Canada.

But what you DON’T want to do is I know people are feeling lots of EXCITING NEWS: Karine is producing a new matchmaking show for vegans on the put your dream of finding love on the anxiety, uncertainty, and loneliness. Plant-Based Network back burner… I strongly encourage you to remain called “The Blind Love positive. This time will eventually Experiment.” Sign up The world is upside down. Maybe, pass. And I know that while it sucks for a chance to be on just maybe, you suddenly have going through it, you’ll be very proud the show! Click here to check it out! the time to find both yourself and of yourself when you remember the person you were designed for. how you remained calm, were a Perhaps this is when, since work supportive “ear” on social media or Already found your true is disrupted, you can take the time the phone, and have done your part love and just want to watch the show? The to dig into the patterns that have Plant-Based Network’s newsletter will have to limit the spread of this virus to viewing information as soon as it’s available. prevented you from finding the love more vulnerable populations. of your life. Plant-Based Spotlight | 13 backstage

Laugh Your Plants Off! WE THINK IT’S SAFE TO SAY WE COULD ALL USE A LITTLE MORE HUMOR RIGHT NOW!

COMEDY SHOWS FUNNY BOOKS For some comic relief plant-based style, If you get tired of surfing the internet, books check out Eric Lindstrom’s comedy sketch are a nice change of pace. An oldie but a show on the Plant-Based Network called goodie is the all-cartoon book The Joy of The Skeptical Vegan. Soy: Vegetarian Cartoons by cartoonist and writer Vance Lehmkuhll, and check out his If you don’t know the name newer book, V for Veg, a great collection of Preacher Lawson, a vegan food columns. A funny but seriously muscular vegan who practical book is The Skeptical Vegan: My was a finalist on Journey from Notorious Meat Eater to - the 12th season Munching Vegan—A Survival Guide by show of America’s host Eric C. Lindstrom. Got Talent and took 5th place MORE COMEDIANS TO CHECK OUT on America’s Other comedians who are reported to be Got Talent: The vegan or vegan-ish include a few people Champions, you you may have heard of: soon will. He is pretty unique in the comedy Ellen Degeneres • Steve Martin world since he not only weaves veganism into his act, but he has Sarah Silverman • Russell Brand a drool-worthy cooking show on his Myq Kaplan • Kevin Nealon Youtube channel that already has half Pete Holmes and even a million subscribers! www.youtube.com/user/ComedianPreacher Weird Al Yankovic!

Did we miss anyone? Who are your favorites? Drop us a line at [email protected]

14 | JULY - AUGUST 2020 How Do You Chill?

THE LIFESTYLE & ENTERTAINMENT TV NETWORK FOR PLANT-BASED LIVING

If you’ve been wanting a network that promotes plant-based living, with no meat, dairy or drug advertising, you found your place to chill. Our goal is to help grow the plant-based movement so more people can enjoy the benefits of better health and a more sustainable planet. Our shows cover a wide variety of topics such as cooking, travel, health, fitness, music, comedy, kids, education and shopping. And new shows from around the globe are continuously being added. So grab the popcorn and check out the Plant-Based Network for free on Roku TV, Amazon Fire, Apple TV and any web browser!

PlantBasedShows.com REFLECTIONS

Gentle Giants by Jasper Wilkins A VISIT TO AN ELEPHANT SANCTUARY IN THAILAND

DURING MY TRAVELS IN ASIA when the whole area was farmland, It was fascinating to spend time with OVER THE PAST FIVE YEARS, I’VE and 30,000 trees were immediately these gentle giants for three weeks. planted to reforest the area. The I’ve learned some incredible facts WITNESSED A LOT OF ANIMAL sanctuary owners’ goal is to expand about elephants and how to care for EXPLOITATION—and elephants are the sanctuary in order to reconnect them. For example, there are approxi- subject to riding and entertainment people back to elephants in their mately 50,000 muscles in their trunks, across the continent. There are natural habitat, without the exploita- their brains are four times the size of currently only 30,000 – 50,000 tion. As Sappraiwan grows, they hope humans, they can learn how to use elephants left in Asia, with numbers to preserve the natural environment, tools, they eat between 12-18 hours decreasing mostly due to habitat and educate people about the impor- per day, and consume 200 to 600 loss and poaching. Fortunately, China tance of connecting to nature. pounds of food in 24 hours. has banned ivory, which has slowed down the demand. And many tourists are becoming increasingly aware of the issues, and are making sure they choose ethical resorts and attractions. I wanted to share my recent personal experience with these incredible animals at a wonderful elephant sanc- tuary in Thailand.

Early in 2020, I decided to visit Sappraiwan Elephant Sanctuary located in Phitsanaluk, Thailand, a mountainous area in between Bangkok and Chiang Mai. Sappraiwan is home to six calm, beautiful female elephants that have all been rescued from exploitative industries such as logging, riding and/or shows across the country.

The sanctuary itself is situated on 360 acres of land immersed in nature, and it was an incredible experience to stay here. Work on the sanctuary started back in 1998,

16 | JULY - AUGUST 2020 I also had the opportunity to get to School children and people from the When we educate people about the know the men who spend all of their local community visit the sanctuary realities of animal entertainment, time with these elephants—called and learn about the issues, welfare we realize that there are ethical “mahouts”—whose main job is to and ethical treatment of elephants in ways to see and spend time with feed the elephants since they eat Thailand. Education is vital to create these amazing animals. for approximately awareness—both for the fourteen hours a day! local communities where Although these six elephants have Sangao is the oldest BEFORE VISITING elephants live, and for the been saved, many more animals animal and we had ELEPHANTS, millions of tourists that in Thailand and across Asia do not have the same story: they are often to blend her food RESEARCH THE visit attractions across every day—bananas the continent. exploited for entertainment for their SANCTUARY TO and leaves! (She whole life. It is an incredible experi- has become quite MAKE SURE THEY For me, the biggest ence to spend time with elephants, picky in her old age.) ARE NOT BEING highlight of my visit but people should research what there, besides spending they are visiting to make sure the It is clear that the EXPLOTED mahouts, who have time with the elephants, animals are not being exploited for lived with elephants was seeing the excite- entertainment. I hope that more their whole lives, care deeply ment of the college students from people will visit the sanctuary, learn about these animals. the United States who came to visit. from Sappraiwan’s values and be inspired to choose ethical options when traveling.

Besides spending time with elephants, Sappraiwan is a perfect place for people to escape into nature and relax. They also provide a pool, gym and bikes for people who want exercise and adventure.

To find out more about the elephants and the sanctuary, visit www.sappraiwan.com

Jasper Wilkins is passionate about creating sustainable change and has a proven track record in diverse positions internationally.

While at University in London, Jasper founded a new society and was the student activity coordinator leading environmental projects and winning competitions. He completed online courses about sustainability and altruism from some of the best universities in the United States.

ALL photography: Jasper Wilkins

Plant-Based Spotlight | 17 ANIMAL CORNER

Animal Place Presents THE FARMED ANIMAL CONFERENCE E-SUMMIT

Future of the Farmed Animal FACES. Movement photographer by Kelcie Leach Marji Beach, Animal Place program director at Animal Place The dire issues affecting farmed animals are only increasing during this global pandemic, and as animal activists, vegans, environmentalists, and plant-based eaters we know we must do much more to help.

That’s why Animal Place, one of the oldest and largest Our Hen House’s ; 13-year old animal animal sanctuaries in the nation, is holding the Farmed rights and climate activist Genesis Butler; plus Animal Animal Conference E-Summit (FACES), a free online Place’s executive director Kim Sturla. event August 3-9, 2020. FACES brings together the world’s most important ‘faces’ presenting their vision Other events, even online, charge fees to hear from for the future of the farmed animal movement. voices like these. FACES is absolutely free, and available on the Plant-Based Network on Roku, Amazon This one-of-a-kind online conference explores today’s Fire, Apple TV, and at PlantBasedNetwork.com. most relevant issues affecting farmed animals—and how we can make a change. If you want to be a more Animal Place, founded in 1989, operates a 600-acre effective advocate for a plant-based diet, and for sanctuary in Grass Valley, California, a 12-acre animal animals, you won’t find more relevant content anywhere. shelter in Petaluma, California, and Vegan Republic, an all-vegan market in Berkeley, California. Animal FACES features the movement’s most insightful Place fills a much-needed niche of farm animal rescue, experts and leaders including authors , sanctuary, education, and adoption. Animals arrive , , Seth Tibbott ( from small and large farms, , research founder), Keegan Kuhn and Kip Andersen (What the facilities, and neglect or cruelty cases. Just in the past Health and ); filmmakers Louie Psihoyos 10 years Animal Place has saved more than 28,000 (); Toni Okamoto Shapiro (Plant- animals. Animal Place—named best in Based on a Budget), Brenda Sanders (Afro-Vegan the country by Best in Shelter—is a nonprofit 501(c)3 Society), Anita Krajnc (Animal Save Movement), and organization funded by private donors. many more. For more information or to register for FACES visit FACES is hosted by a quartet of powerful change- makers: TV journalist Jane Velez-Mitchell, host of www.facesummit.org New Day New Chef on Amazon Prime; VegNews and www.animalplace.org

THIS ONE-OF-A-KIND ONLINE CONFERENCE EXPLORES TODAY’S MOST RELEVANT ISSUES AFFECTING FARMED ANIMALS—AND HOW WE CAN MAKE CHANGE. FACES IS ABSOLUTELY FREE AUGUST 3 - 9, 2020 | AVAILABLE ON THE PLANT-BASED NETWORK 18 | JULY - AUGUST 2020 OUR PLANET

THERE IS NO PLANET “B”

Even though habitating on Mars and cleaner water. In China alone, may be something that future they have seen a 25 percent Feel good, generations may embrace, for reduction in carbon emissions1 and in more right now, we are stuck on this 50 percent reduction in nitrogen beautiful blue globe. oxide emissions.2 ways than health, During the coronavirus pandemic So the next time you put when you we’ve already seen in real-time something on your plate that is the consequences of our actions green, you can feel good knowing choose a and the impact we truly have on you played a part in minimizing plant-based our planet. This includes significant any negative impact on our diet drops in carbon emissions, environment and the planet we drastically improved air quality, call home...for now. sources: 1. Myllyvirta, Lauri (19 February 2020). “Analysis: Coronavirus has temporarily reduced China’s CO2 emissions by a quarter”. CarbonBrief. Archived from the original on 4 March 2020. Retrieved 16 March 2020. 2.Zhang, Ruixiong; Zhang, Yuzhong; Lin, Haipeng; Feng, Xu; Fu, Tzung-May; Wang, Yuhang (April 2020). “NOx Emission Reduction and Recovery during COVID-19 in East China”. Atmosphere. 11 (4): 433. doi:10.3390/atmos11040433. Retrieved 6 May 2020. Get Your Veg On! Shop, Learn & Celebrate the Plant-Based Lifestyle

vendors • speakers VirtualVegFest.com

PARTY

The longer days and warmer temperatures of summer are a perfect time to celebrate getting outdoors—and what says summer fun more than a delicious summer picnic?

Beans are great choices to use as salad bases, by Dilip Barman Bean Salad Serves 4 | time 15 mins especially now that local salad bars INGREDIENTS are closed. If you 1 - 29 ounce can of beans (or freshly prepared) choose [optional] don’t mind a bit of favorites like: black, cannellini, kidney, navy, garbanzo 1-2 cloves garlic, finely minced planning, soak dried ½ cup Vidalia or other sweet onion cut into ¼” cubes 3 kale leaves hand torn to beans overnight and (or cut into larger ½” cubes and grilled) approximately 1” squares pressure cook them;  Large bell pepper, chopped to ¼” cubes ½ teaspoon garlic powder you will save money  8-10 ounces of frozen corn ½ teaspoon dried oregano and have a fresher  Juice of half a tangerine or half a lime ¼ teaspoon lemon pepper or tasting end result. ½ cup of your favorite salsa or stewed tomatoes freshly ground black pepper salt to taste DIRECTIONS

Place the onions in a cast iron pan that has been heating for two minutes on medium heat (no oil is necessary). Occasionally turn until you get to the darkness that you want. Or choose to grill the onions until the cut sides are almost black for the tastiest option. Mix all ingredients together in a large bowl and serve at room temperature or chilled. PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES RECIPES • NOM PLANT-BASED • NOM PLANT-BASED RECIPES PLANT-BASED RECIPES

20 PLANT-BASED RECIPES • NOM PLANT-BASED RECIPES • NOM PLANT-BASED RECIPES

Even if you celebrate with just your bunkmates or a few friends and family, Smoky, savory and fun is still on the menu with our delectable, this recipe introduces the same flavor veggie versions of old favorites profiles, as pulled bbq chicken, minus the guilt or risk factors for promotion of chronic disease! Smokin’Soul

by Dawn Hilton-Williams Herban-Eats, LLC Founder and Author of Flava My Plate, Your Tasty Vegan Guide to Health-Wealth Serves 6 | under $20 | Kitchen to Table 45 mins

INGREDIENTS

4-15 ounce cans young jackfruit, rinsed, drained 1 tsp liquid smoke (optional) and shredded (with food processer or fork) 1½ tsp tamari or liquid aminos 1½ cups of leeks, cleaned and chopped 2 cups of your favorite vegan bbq sauce DRY SPICE MIX ½ cup flat leaf parsley 3 tsp ground cumin 1 tsp onion powder 1½ tsp olive oil (optional you can sub 3 tbsp water) 2½ tsp smoked paprika ¾ tsp black pepper 1 tbsp agave nectar 2 tsp garlic powder ½ tsp ground coriander 1 tsp chili powder DIRECTIONS

1. Preheat oven to 425°F and prepare a large baking 5. Preheat a large pan over medium heat, add jackfruit sheet pan with parchment paper. (in two to three batches), bbq sauce (in batches) 2. In small batches, pulse your young jackfruit slices and mix to combine. Reduce heat to low, place tight in food processer in 5 second cycles for 3 to 4 fitting lid and allow to simmer for about 15 mins, intervals or until jackfruit is shredded (do not over stirring halfway through. process) OR take a fork and clean hands and shred 6. Remove lid, turn heat up to medium and cook it manually. another 5 minutes to cook out any excess water 3. In a bowl, thoroughly blend all the dried spices, add that came from simmering, taste and add any to a preheated warm pan and whisk continuously to additional sauce or to taste. toast the spices until fragrant (about 1 min). 7. Remove from heat, add parsley, fold gently and 4. In a large bowl, combine spices, leeks and oil or serve on your vegan slider bun with a generous water to jackfruit, spread evenly across your lined heap of purple cabbage slaw, and enjoy! sheet pan, place in oven for 30 min, then remove and set aside for about 10 minutes.

PICK A PERCH: with fewer people, you can set up a picnic almost anywhere: your porch, deck or patio, a patch of grass somewhere, or in case of rain, your living room rug!

21 22 PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES DIRECTIONS INGREDIENTS Quick&Easy 5.  4.  3.  2.  1.  enough toholdup powder, andsmoked paprika 1 Tbspeachchilipowder, cumin finely diced ½ mediumwhiteonion, 1 cuprawwalnuts 1 cupcooked brown rice burgers are firm “homemade” of optionshitmainstream grocery stores, Form into5pattiesandyou are ready togrill. sautéed onion,pankobread crumbs,andBBQsauce. leaving only afew wholebeans. Mixintherice,spice-walnutmixture, In alarge mixingbowl,addblackbeansandmashwellwithafork, and smoked paprika.Blendintoafinemeal. Add walnutstoblenderorfoodprocessor withchilipowder, cumin and translucent.Remove from heatandsetaside. In sameskilletover mediumheat,sautéonion3-4minutesuntilsoft, until fragrantandgoldenbrown. Letcool. Add walnutstoaskilletandtoastfor5-7minutes,stirringfrequently, to outdoor grilling These are another great “burger” optionfor the grill! The pastcouple years have seen anexplosion Don’t forget large mushrooms portobello so your choicesare easier thanever! ⅟ drained andpatteddry 1½ cupsblackbeanswellrinsed, 3-4 TbspBBQsauce 3

cup pankobread crumbs

Serves

5

COOL &HEALTHY ICED TEA ifyou like. glasses ofice.You can“muddle” the combine before pouringover tall about 3or4hourstoletflavors minutes. Remove bagsandrefrigerate the ingredients andletsteepfor15 (24 ounces) For each recipe: (Dr. MichaelGreger prefers erythritol) can alsoaddyour sweetenerofchoice probably won’t missthesugar, butyou or anytime!Sofullofflavor, you iced tearecipes atyour nextpicnic— Try one ofthesefresh andhealthy Serves 2 green teabags,½mango juice of½orange,lemon (or substitute1peach,sliced) BLACKBERRY MINT ICEDTEA 2 blackororangepekoeteabags, 2 green teabags,½lemon TROPICAL CITRUS ICEDTEA MANGO GINGERICEDTEA MANGO 2 green teabags,½cupfresh LEMON BASILICEDTEA sliced), 6fresh basilleaves blackberries, 6mintleaves 2 ¾ cuppineapplejuice, 4 thingingerslices (or 1thirstyperson!) very hotwaterover very Pour 3cups –4ways (sliced),

(thinly , and

.

PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES 23 ½ cup cilantro powder. Garnish powder. lime juice, 2 Tbs. with chopped fresh with chopped fresh sriracha, 1 tsp. chili SRIRACHA MAYO Mix together vegan mayo, 2 Tbsp mayo, vegan smoked paprika smoked ¼ teaspoon chili CILANTRO LIME CILANTRO Mix together ½ cup vegan butter, ¼ cup butter, vegan powder, ¼ teaspoon powder, tro, 3 cloves pressed pressed 3 cloves tro, chopped fresh cilan- chopped fresh garlic, zest of 1 lime, garlic, zest in the City, Summer cheese JAMAICAN JAMAICAN powder, ½ cup powder, shredded vegan vegan shredded with 1 tsp. curry STREET CORN Mix ½ cup vegan Mix ½ cup vegan to taste. Optional: ½ tsp. hot sauce or mayo or sour cream or sour cream mayo chopped cilantro and and chopped cilantro

PRO TIPS FOR GRILLED CORN PRO TIPS FOR GRILLED cool water for about 10 minutes to prevent bowl with corn in a large Soak unhusked grill for on a preheated directly corn Then place unhusked burning on the grill. it from pull back the Once the husk is browned, halfway. the lid, rotate about 7 minutes, close until all rotating husk partway closely, and put back on the grill. Close the lid and watch deep golden brown. sides of the corn are MEXICAN Hot Hot Hot! Hot Hot vegan fresh cilantro. cilantro. fresh STREET CORN san or nutritional vegan mayo, then mayo, vegan sprinkle with juice Spread with ½ cup Spread 1 tsp. chili powder, Optional: shredded Optional: shredded yeast, and chopped yeast, ¼ cup vegan parme- ¼ cup vegan and zest from 1 lime, from and zest . pepper) ground your choice, and/or coarse salt and freshly (optional: brush first with oil of , or , CORN ! YUM Make it even it even Make international topping blends! or more of these or more yummier with one flat-leaf parsley HERB BUTTER tender herbs, such ½ cup vegan butter ½ cup vegan finely chopped fresh finely chopped fresh as cilantro, chives, or chives, as cilantro, combined with 2 Tbs. Start the corn out grilling Margaritaville & DIRECTIONS INGREDIENTS for 4-8 ears: enough mixtures, Then after grilling, slather on one of these Set a festive the scene with a colorful picnic tablecloth, tiki torches, torches, tiki tablecloth, picnic a colorful with the scene a festive Set sand and kids’ lights tiki umbrellas, drink little some maybe music mix Add a summer cut up veggies. of snacks or pails full with system—start on your sound playing The important thing is that you enjoy the family time together with some tasty treats. And don’t forget badminton, bocci ball, croquet or other lawn games to give you a chance to get a little exercise (social distancing in place, of course)!

FRUIT TARTS by Doug and Shari Smith Who says eating yeild 6 small tarts or one 8-inch tart healthy can’t taste delicious? TOFU CUSTARD - MAKES 1 CUP

2 Tbs. maple syrup grated rind of 1 lemon 1 Tbs. vanilla ½ package silken tofu 1 Tbs. lemon juice Blend all ingredients in a blender and refrigerate until ready to use.

TART SHELL

1 cup almond flour Fresh fruit of choice: strawberries, ½ cup oat flour raspberries, black berries, kiwi, starfruit, 3 Tbs. maple syrup currants, blueberries, peaches ½ tsp. cinnamon 1-2 Tbs. water

1. Mix all the dry ingredients together. 2. Mix all the wet ingredients together. 3. Pour the liquid into the dry ingredients and mix with a fork until it all comes together, forming a dough. If too dry, add a little bit more water. 4. Press into the bottom of the tart pans. If the mixture sticks too much to your hands, dampen your hands with cold water. 5. Bake at 350°F for 15-18 minutes until nicely browned.

ASSEMBLE

Once the shells are cooled, fill them with the custard and top with fresh fruit to serve. (If making these ahead of time, prevent the crust from getting soggy by brushing the shell with melted dairy-free chocolate and then let the chocolate harden before filling with the custard.)

Find more delicious recipes in their cookbook: Eat Plants Love. PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES • NOM NOM NOM • PLANT-BASED RECIPES RECIPES • NOM PLANT-BASED • NOM PLANT-BASED RECIPES PLANT-BASED RECIPES Read about Doug’s inspiring health 24 transformation story on page 10 in this Issue! PLANT-BASED RECIPES • NOM PLANT-BASED RECIPES • NOM PLANT-BASED RECIPES

Laura took her grandmother’s luscious Genets lemony cookie and by Laura Crotty yIEld 18 2” Cookies made it plant-based INGREDIENTS – and it is every bit as light and flavorful as ¼ cup water 1½ plus ¼ cups all-purpose flour, separated the original! 1 tablespoon non-hydrogenated 2 tablespoons lemon extract shortening ¼ cup non-dairy butter at For the icing: room temperature 1 cup confectioners sugar ½ cup sugar 1-2 tablespoons lemon extract 1 tablespoon plus 4 teaspoons baking powder, separated

DIRECTIONS

1. Preheat the oven to 350°F. 2. In a small bowl, mix the water, shortening, ¼ cup of flour, and 2 teaspoons of baking powder; set aside. 3. In a separate large bowl, cream the non-dairy butter, sugar and lemon Laura Crotty is an extract together; add the vegetable oil mixture and mix well. award-winning food journalist, 4. In a medium bowl, mix the flour and remaining baking powder. Gradually writer and culinary add the dry ingredients to the butter mixture, mixing well with your hands professional. Her or a spoon. Continue to add more flour until the dough is no longer sticky new cookbook, The and starts to come together. Knead lightly, being careful not to overwork Little Vegan Dessert the dough; you want it to be soft or the cookies will be tough. Cookbook, will be released soon. 5. Drop by rounded tablespoons onto ungreased cookie sheets, two inches apart; bake for 10 to 12 minutes. Let cool on rack and drizzle with icing. LOOK FOR IT ON ALL THE MAJOR SITES: BARNES AND NOBLE, INDIEBOUND, BOOKSHOP, AND AMAZON.

Once you taste these dishes – you’ll want to have picnics all year long! Refresher Try this refreshing servings 4 naturally sweet drink instead of the INGREDIENTS super-sugary picnic lemonades 4 cups fresh pineapple chunks – the sweeter and juicier, the better 1½ cup fresh strawberries 2½ cup water or more, depending on how dilute you would like it Optional: 2 Tbs. agave nectar or other sweetener – try it without the sweetener first Juice of 1 lime (2–3 Tbs.)

DIRECTIONS

Blend all ingredients in a blender with only 1 cup of the water, then add the rest of the water and serve over ice. Garnish with fresh fruit if desired. 25 Adrenal Support AND WHY IT MATTERS by Allison Jacobson

SUPPORTING YOUR ADRENALS IS OF PARAMOUNT IMPORTANCE TO YOUR OVERALL HEALTH AND WELLNESS. Living in the uncertainty of these unprecedented times, it’s essential to make time to take care of yourself. Adrenals or more specifically, the adrenal glands, are located on the top of each kidney. Most people don’t even know that they have adrenal glands, but knowing what they do and making sure that they are supported is essential to our well-being.

Our adrenal glands produce hormones that help to According to the Mayo Clinic, some of the health regulate key bodily functions like blood pressure, issues that can occur from your adrenals being your metabolism and your body’s response to overworked due to stress are: stress (including adrenaline and cortisol). • Fatigue • Trouble sleeping WHY IS THIS IMPORTANT? Well, let’s face it. • Weakened • Weight gain immune system When you are in the midst of a global pandemic, • Depression • Brain fog • Digestive problems you may be perpetually under stress. When we • Anxiety • Heart disease think of stress we think of typical things like work, family demands, relationship issues, money, etc. So now that you know what your adrenal glands but there are so many types of stress, mental, are, what they do and what happens to them when emotional and physical. Protesting and speaking you’re under stress, you are probably asking, “what up about racial injustice can be stressful. Even can I do to support my adrenals and avoid that being on social media has been shown to cause nasty list of symptoms?” There are a lot of things a stress response. (I’m guessing that doesn’t you can do to support your adrenal glands but here surprise you!) are some of our favorites: When you are under stress, your adrenals are • Get more rest activated. (You can learn more about that process • Take daily supplements that support in this article from Harvard.) When you are under your adrenals (like the organic, vegan stress on a regular basis, your adrenal glands go superfood drink, Light Up!) into overdrive. When your adrenals are fatigued • Reduce your exposure to the media from being in overdrive is when you can see (social and otherwise) negative effects on your health and well-being. • Spend time in nature • Reduce coffee consumption

When people are healthy, vibrant, and full of energy, they can do their best work in the world… so don’t wait—NOW IS THE PERFECT TIME TO TAKE OF YOURSELF.

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Plant-Based Spotlight | 27 HOME SOLUTIONS Grow Your ESSENTIAL OILS FOR CLEANING Plant-Based Business ARE A SAFE, NATURAL AND NON-TOXIC OPTION BIGGER and FASTER!

Today’s household cleaners are filled with chemicals and toxins that can compromise the health of your family.

Using essential oils not only provides a safe alternative, but fills the air with a natural and fresh aroma.

Try this simple all-purpose spray for removing dirt and grease:

ALL-PURPOSE SPRAY

1 teaspoon of dish soap

2 cups of water

10 drops of your favorite essential oil We provide an “all-in-one” business support program (lemon or other citrus oils for entrepreneurs who want to create a healthier, work great) more sustainable and compassionate world, while ADD TO A CLEAN SPRAY BOTTLE also creating a successful business. AND SHAKE BEFORE EACH USE More than just business training or coaching, we have a complete suite of professional “done-for-you” business services including web design, SEO, social media management, business planning, course development, summit management and much more.

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28 | JULY - AUGUST 2020 COOKING-4-KIDS Q & A Fernando & Friends Holy Guacamole GET TO KNOW [makes 4 servings] the AVOCADO

by Birgit Waites, Producer of the fun Plant-Based Network Kids’ Show “Paul Broccoli & Friends”

Q: Fernando, tell us a little known fact about yourself. A: I might look a little weird with my spiky skin. In fact, some people call Guacamole is not only great on tortilla chips, try it us “alligator pears.” But on the inside with some carrots and other veggies. we’re nice and creamy. Oh, and really INGREDIENTS healthy too!

3 avocados, peeled, 3 tablespoons fresh pitted, and mashed cilantro, chopped You’re Q: Are you a fruit or with a fork my favorite a vegetable? 1 lime, juiced A: Amigo, I’m a fruit! 2 roma (plum) Veggie! I belong to the 1 teaspoon salt tomatoes, diced Gino Genus Persea in the Lauraceae ½ cup onion, diced optional Small piece of Chili, family. Say that 4 1 teaspoon garlic, finely chopped. Hey! times fast! minced Careful, this will make the Guacamole spicy. I’m actually Chantico a Fruit! DIRECTIONS

PRO-TIP Mix all ingredients together — make it Q: Can you share a secret if you have any smooth or chunky, avocado trick with us? leftovers or to depending on your A: Even though we mature on store for later preference. Enjoy! use, squeeze the tree, we only ripen after harvesting. The easiest way lime juice over Fernando the top and put to ripen us is by keeping us plastic wrap in a brown paper bag at room follow us watch us directly on the temperature. So get ready to Guac Guac to prevent this way! browning Empowering children and families to thrive globally; through healthy, fun, positive education and entertainment. Birgit Waites, M.S., is a Celebrity Nutritionist, Speaker, Author and Producer who has been seen on FOX, ABC, NBC, and CBS. She is also the creator of the popular kids’ show Pauli Broccoli and Friends, seen on the Plant-Based Network.

Plant-Based Spotlight | 29

www.paulibroccoli.com THE DE-NORMALIZATION of HEALTH POVERTY IN BROWN COMMUNITIES

by Dawn Hilton-Williams

I had to sit in thoughtful prayer and meditation before penning this article. While I’m quick to reel off facts and dispel myths to those in passing, writing an article is a serious endeavor that wields the power to heal or harm someone along their journey to change. In an effort to provide some context, here are some important facts:1

Since these are the most common responses, CARDIOVASCULAR I always have ready answers such as: DISEASE (CVD) 1] Genetics load the gun but you’re To the taxpayer tune of $35 billion dollars actually pulling the trigger by what a year in CVD healthcare costs alone, 94 RECOMMENDED you’re choosing to place at the end RESOURCES million Americans live with CVD while of your fork, 840,000 die because of it annually (2,200 WEBSITES people a day - 1 every 40 seconds). 2] 60% of the calories from chicken nutritionfacts.org come from fat, which makes them herban-eats.com far from healthy, and pcrm.org CANCER 3] Everything you eat thrives without To the taxpayer tune of $34 billion dollars DOCUMENTARIES it — why can’t you? a year in cancer healthcare costs, 1.8 • Invisible million Americans are diagnosed with Vegan • Game Changers cancer, resulting in 610,000 annual deaths BUT MY DOC SAID… (1,671 people a day-70 people an hour) It’s logical to expect that your physician BOOKS would have answers for you regarding How to Prevent and Whether I’m doing a presentation or Reverse Heart Disease what you should eat. They studied biology, talking one on one, once I share any of by Caldwell Esselstyn, MD anatomy, pharmacology and are board- the above facts, or the list of 10 Fast certified clinicians, right? Unfortunately, Dr. Neal Barnard’s Program Community Facts listed to the right, for those who seek nutrition information for Reversing Diabetes invariably I hear one of these three from your doctor, it is important that you responses: How Not to Die know that out of four years of medical by Michael Greger 1] “You know it’s in my family, so pray school, only 27% of these schools offer for me,” only a single course on nutrition, which 2] “I’m a healthy eater; I only eat means 73% of medical schools offer zero chicken,” or hours of nutrition. So, while it is logical to ask the doctor giving you the diagnosis 3] “I can’t live without meat.” and prescriptive protocol what you should eat, know that you are more than likely 30 | JULY - AUGUST 2020 getting a personal, nonclinical position. 10 FAST COMMUNITY FACTS WHAT NOW? Make Changes: That Everyone Along with moderate exercise (30 minutes a day of brisk walking) and not smoking, you can reduce your risk factors Should Know for the top chronic diseases by up to 90% with a whole-food, plant-based (healthy vegan) lifestyle change. With the highest death rate among all racial/ethnic Vegucate Yourself: groups for Heart Disease, Stroke, Cancer and A healthy vegan lifestyle is one that exclusively Diabetes, African-Americans (AA) top the leaderboard incorporates , nuts, beans, whole fruits, vegetables for the top chronic diseases. and 100% whole with the omission of animal and dairy and little to no added or refined sugars or added [1] Stroke or heart disease will claim oils (especially for those in chronic disease). The reason the lives of half of all AA women is simple: animal foods have been linked directly and correlated to the promotion of our top chronic diseases [2] AA women are 40% more likely to die of as has dairy (including eggs). Foods that promote chronic breast cancer compared to white women disease are wholly unnecessary and contrary to the idea of a thriving, healthful life. Moderation, which is practiced AA men are twice as likely to die of by millions of Americans, has only left us with a 3.1 trillion [3] dollar a year healthcare cost burden, with broken families prostate cancer compared to white men and no end in sight. [4] 60% of AA women are obese, Get Ready to Save Money & Lives: 40% of AA men are obese Contrary to popular marketing and belief, the average family of 4 can save as much as $5,000 a year on their [5] 70% (465,000) of all AA annual deaths grocery tab by adopting a well-balanced, WFPB, healthy are from heart disease vegan lifestyle! A recent study also found that adopting the lifestyle could also cut healthcare costs by as much as 1 [6] 27% of AA women, 26% of AA men trillion dollars, which is about 1/3 of the 3.1 trillion dollar have high cholesterol as compared spend that we all pay into annually today. to 9% of white Americans Over 6,000 peer-reviewed, non-industry influenced studies have shown that this lifestyle also reduces your risk [7] 40% of AA’s have high blood pressure factors for the top chronic diseases by up to 90%. Ask your physician which statin or prescription they have that touts [8] Diabetes is 80% more common among those kind of numbers (their best will be 30% - guaranteed). AA’s than any other racial/ethnic group In this age of technology and easy access to resources, food and facts, it’s time to save yourself thousands a [9] AA’s are 6 times more likely to suffer year on groceries, do your part to relieve your share of from kidney disease the preventable, treatable and reversible chronic disease healthcare burden, and to stop the normalization of Stroke kills 4 times more AA’s than any chronic-disease related death and disability within families [10] other racial/ethnic group (100,000 AA’s just like yours and mine by choosing to ease on down the road to health/wealth with a nutrition plan with a proven will have strokes this year) track record of success!

1. Centers for Disease Control, Office of Minority Health, Dawn Hilton-Williams is an author, “vegucator,” Physicians Committee for Responsible Medicine culianarian, veganpreneur and whole-food, (pcrm.org), Nat’l Stroke Association and numerous plant-based (WFPB) certified nutrition coach on peer-reviewed and non-industry funded medical journals a mission to help move families from health- poverty to health-wealth through facts, food, products and vegucation. Author of Flava My Plant-Based Spotlight | 31 Plate: Your Tasty Vegan Guide to Health-Wealth. RELAX. REFLECT. BREATHE.

STRESS WHAT CAN WE DO ABOUT IT?

by Lina Landess

Do you remember the memes about this being THE year for seeing clearly... a not so subtle play on the idea of 20/20 vision?

While many of us have been One option we have is to see the requirement that we self-isolate. following stay-at-home edicts pandemic as an invitation to recog- As social beings, isolation—even if from our state and local leaders in nize what was working and what we’re told to stay home to protect the face of this pandemic, this is a wasn’t—both in our individual lives everyone’s health—is not normal. perfect time to consider what we’re and our world. Around the planet, For many, isolation is seen as actually seeing. wildlife has been returning to places punishment. Am I the only one who no longer polluted by human activ- remembers how it felt to be told to Are you seeing your dreams ity; people are out walking instead ‘go to my room’ or sit in the corner? disintegrate along with your job? of driving, spending more time in At a time when we need to be with Are you finding yourself nature and having that longed-for others; when we are afraid and need frustrated—at your wit’s end, time to relax. human connection, isolation can feel staying home, working from home, like a cruel and unfeeling response. 24/7 time with your spouse and While we can find positive things as your kids? Are you climbing the a result of this pandemic, there is On the other hand, self-isolation can walls yet? also a multitude of painful aspects. be seen as a time for reflection; a Families have lost loved ones. Many time to get in touch with our ‘inner The truth of this and every businesses have closed and may life’. A time to consider how or what experience is what we make never reopen. Domestic violence has we might change in our lives going of it. The one thing we have increased because of anxiety about forward. For others, this has also control over is our ability to be in the future. People’s lives have been been a time to tackle their to-do list; acceptance and make the best of impacted in unimaginable ways. to organize their cupboards, files challenging situations. For many and garages; a time to purge and of us, spending more time with our It is safe to say that right now, stress clear out ‘stuff’ that’s been literally children has been a real blessing; is through the roof for many people. or figuratively weighing them down. for others, it’s been a real test of our patience! (or both!) By now, we all know the timeline of Now, more than three months into the pandemic and the worldwide the world-wide shutdown, states The lockdown—if we’re willing to impact it has had, economically, and countries are beginning to accept or simply be ok with what environmentally and emotionally. reopen. People are now experiencing is— is helping us discover what is a different kind of stress; wondering One of the most challenging aspects most essential and meaningful in if we’re really ‘in the clear’ as we of the pandemic has been the our life. begin to come together again.

32 | JULY - AUGUST 2020 While many are anxious to return continue wearing masks and limiting The next logical question then, to ‘normal’, or discover the ‘new social contact? Do retail stores is what is the best way to reduce normal’, others – perhaps the silent and restaurants open but at half stress? We could take a pill, say majority — are concerned that we capacity? When will we be out of the Prozac, Zoloft, Diazepam or one of might be moving too fast. COVID- woods? Will we ever be? the many anxiety-reducing drugs 19 is still out there. It hasn’t been available on the market. But there are eradicated. There isn’t a vaccine Most importantly, we need to reduce other, healthier ways to reduce stress and likely won’t be for a year or our stress levels. If there’s anything and anxiety. even two. And yet, life must go on. experts agree on, it’s that prolonged Economies around the world are stress takes a toll not only on our almost in shambles and the promise emotional body, but on the immune of recovery fragile. system that keeps the physical body healthy and capable of fighting off So what are we to do? How do we illness; which is exactly what we deal with the uncertainty of these need it to do now! times in which we are living? Do we

Short-Term Strategies Long-Term Strategies The following list takes into account restrictions imposed I share two long-term stress-reducing methods with as a result of the COVID-19 Pandemic: my clients. For deep-seated stress and anxiety borne of one or more traumatic childhood experiences as well 1. Exercise: Walking, bike riding, and running all serve as those suffered by adults in wartime trauma, horrific to reduce stress hormones like cortisol and are accidents, domestic violence, etc., EFT (Emotional activities we can do even in the time of COVID-19 Freedom Techniques) aka Tapping, is powerfully effec- by maintaining physical distance from others. tive for permanent resolution of even the worst traumas.

2. Stop what you’re doing and enjoy a cup of EFT works at the energetic level of the body and repairs peppermint tea. The key here is to stop and for just a the disruption at the physical/ energetic level (like moment, change your energy with a warming cuppa. emotional acupuncture but without needles), releasing the negative emotions created by the trauma and 3. Breathe. Stop as soon as you notice that you’re allowing the body to return to balance. becoming stressed or anxious; notice tension in your neck and shoulders and take several deep breaths. For day to day stress and anxiety having to do with Place a hand on your lower abdomen to ensure that school, work, relationships and/or pandemics, you are breathing from your lower abdomen. Mindfulness Meditation creates a level of awareness that allows people to witness distracting or negative 4. Place a drop or two of essential oils on your wrist. thoughts and emotions about the past or the future, and Some of the best for calming are Lavender, Rose, shift their attention to the Present moment where peace Vetiver, Chamomile, Orange or Orange Blossom. and calm are always available. 5. Write out your feelings. Taking a moment to write Since Mindfulness offers practitioners a greater aware- down how you’re feeling creates a sense of control ness of their current thoughts and feelings, they gain and objectivity. After writing down your feelings, you the ability to choose to either witness them and lovingly can also take a moment to write down some things return to the generous present moment or use Tapping you’re grateful for. When you do this, you might on them, thus clearing the way for the present moment notice how your energy shifts to more positive and to be more fully and joyfully experienced. relaxed feelings.

For further information about EFT sessions or Mindfulness Meditation classes, feel free to contact the author at: [email protected] or 336-688-8159. Namaste.

Plant-Based Spotlight | 33 N A M A S Cultivating a T basics E ASANA Beginner’s Mind

The Sanskrit word asana a calm and more peaceful Since it is not necessary to literally means, “seat.” The way. The response to the be an expert yogi to know seat is what connects our challenges of the poses is a what feels pleasant to you, physical bodies to the reflection of your potential consider including some earth. Asana is one of the reactions to challenges in warm-up movements prior most popular forms of yoga daily life. When in a tough to practicing these standing practiced today and many pose, just as in a stressful poses. For example, what do are brought to the mat life situation, we have the you naturally do when first for the physical benefits it choice to hold our breath waking up in the morning? offers: increased and grit our teeth Perhaps a big yawn, while strength; flexibility; to power through reaching your arms over and overall toning In Sanskrit, it, or to practice your head might be a great of the body. While the word having a steady way to kick off a sequence. asana is often ASANA breath and face Let your intuition be your described as a means the challenge guide when warming up the “physical practice,” “SEAT” with greater ease body for asana practice. which it is, it is also and inner peace. deeply spiritual Warming up the body and affects the mental, The following standing assists with creating space emotional, and subtle/ poses are taken from in the joints and increases energetic body just as Basics Sequence 1 in my circulation and the flow of much as the physical one. book World Peace Yoga. energy in your body. Some This sequence provides basic exercises I like, which The poses may be quite a foundation for building also achieve these goals, difficult at times and that a personal yoga asana include: circling the ankles; is intentional. The yoga practice that starts with pointing and flexing the postures are training us to standing poses. feet; bending and extending handle difficult situations in the knees; alternately

Mountain Extended Triangle Warrior II Wide-Leg Standing Twisted Triangle Forward Bend

34 | JULY - AUGUST 2020 THE BOOKSHELF READ • STREAM • LISTEN • REVIEW For the full sequence get your copy of the printed or digital book at worldpeaceyogabook.com “If you can breathe, you can practice yoga.”

Anna Furguson AUTHOR, YOGI When warming up— let your Are you looking for a basic, intuition be boring book about yoga? Then your guide please go back to searching. But if you’re looking for a dazzingly artsy, retro, yet new age book, full of memorable yoga instruction for people of all ages and abilities, then you are in the right place! clenching the hands and Anna Ferguson, a highly experienced spreading the fingers; yogi and innovator (whose TV show Yoga circling the wrists; bending and Compassion Connection airs on the and extending the elbows; Plant-Based Network), has created what Namaste rolling the shoulders forward is arguably the world’s first vegan-centric and backward; stretching yoga and art book. Inside the beautiful cover you will find many asana (pose) sequences the neck from side to side; and meditations and mantras, but there is a great deal and alternately rounding more about spiritual philosophy, (respect for living and arching the spine. things), and of course, world peace. Anna is especially skillful at illustrating complicated yoga terminology and philosophy Enjoy the practice and in colorful, easy to digest bites. She weaves the 7 aspects of get grounded through World Peace Yoga: Intention, Connect to Earth, Conscious standing poses! Breathing, Intuition, Compassion, Service, and Meditation—into a beautiful tapestry that promises wellness and peace for the body, mind and spirit.

In these anxiety-inducing times, we found the yin restorative yoga sequence, World Peace Yoga Online mantras and multiple forms of meditations offers live stream and especially enticing to try—but you will on-demand access to World likely find joy and relaxation just by leafing through the gorgeous pages! Peace Yoga classes.

World Peace Yoga is the companion book to Dr. Will Tuttle’s The World Peace Diet (a #1 Bestseller on Amazon.com that has been translated into 16 languages). Order your World Peace Yoga book at www.worldpeaceyogabook.com

In addition to being co-creator of World Peace Yoga studio in Cincinnati, Anna is engaged in several evolving paradigms as a co-founder of Heärt Montessori, a school where empathy and compassion are taught as part of core academics, the Jubilee Animal Sanctuary, providing a glimpse of what a peaceful world looks like, and the Tree Cincy VegFest, an annual one-day vegan festival. Anna is active on social media and you may find her on Facebook and Instagram @annafergusonpeace.

Plant-Based Spotlight | 35 TV SHOW GUIDE

The Plant-Based Network has a variety of lifestyle and entertainment TV shows in different categories with new shows and episodes added every week, so check back often. We also have specials, music videos, and more. Watch them all on our website, as well as on popular streaming TV platforms including Roku TV, Apple TV and Amazon Fire.

Cook Vegan for Me Travel the world with host Erik Hastings as he challenges non-vegan chefs to prepare a completely vegan meal for him and the locals who aren’t used to eating plant-based meals.

The Colorful Home Cooking Show The Colorful Home Cooking Show with Chef Gabrielle Reyes of One Great Vegan will have you singing along to create colorful recipes and flavor-filled meals every day. Each vibrant recipe from Chef Gabrielle Reyes is nourishing, gluten-free, plant-based, simple to make, and of course, mouth-watering. With every bite, your tastebuds will be jammin’ with food and music that heals your body and feeds your soul.

The Conscious Traveller Tag along with vegan adventurers Neal and Angie as they travel around Asia visiting exotic destinations, eating at great vegan restaurants, and interviewing local experts on health and sustainability.

36 | JULY - AUGUST 2020 STREAM and WATCH NOW

INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE!

EatMoveRest Get healthy by going back to the basics of eating, moving, and resting with Dusty and Erin and Stanczyk. EatMoveRest is about going beyond the kale to build a lifestyle that you can maintain for a lifetime, free of restriction and counting calories, and full of color, abundance, and energy!

The Kahn Chronicle Dr. Joel Kahn, MD, top cardiologist, author and restaurateur, breaks down the latest plant-based health news on the web and provides key takeaways you can implement in your daily life.

Pauli Broccoli and Friends Join Pauli Broccoli on his exciting adventure as he makes lively fruit and vegetable friends from all walks of life! This fun, educational series will get young children interested in and excited about healthy eating habits, and will also introduce them to different countries around the world.

Nutrition Facts Hosted by Dr. Michael Greger, MD, founder of the popular research site nutritionfacts.org and author of the best-selling book, How Not to Die, the Nutrition Facts Show presents the results of the latest in peer-reviewed nutrition and health research in a way that is easy to understand.

Plant-Based Spotlight | 37 TV SHOW GUIDE

The Skeptical Vegan Striking more of a Vegan Variety Show feel and sitcom all in one, tune in for vegan survival tips, easy fast-food hacks, interviews with vegan celebrities, black coffee, and laughs with Eric C Lindstrom, author of The Skeptical Vegan and The Smart Parent’s Guide to Raising Vegan Kids.

Vegan Mashup Starring three hit cookbook authors (Terry Hope Romero, Toni Fiore, and Miyoko Schinner) and a featured guest chef, Vegan Mashup is a fabulous vegan cooking series that’s making veggie food accessible to all. From bright beginners to veggie vets, each show has recipes and cooking tips for every taste, skill-level, and budget.

The Vegan Roadie Follow celebrity chef and author Dustin Harder as he travels around the world visiting vegan restaurants, cafes and more to celebrate the one thing everybody loves—delicious food!

What I Ate : West Coast Volunteers with The Humane League visit their favorite vegan restaurants in cities across America.

38 | JULY - AUGUST 2020 STREAM and WATCH NOW

INTERNET

COOKING • TRAVEL • HEALTH • FAMILY • HUMOR and MORE!

Yoga and Compassion Connection Learn yoga and compassion from Anna Ferguson, a co-founder of World Peace Yoga, a yoga practice that inspires manifesting the most exquisite version of one’s self through developing intuition, empathy and compassion.

So Many Cooks in the Kitchen! Learn about healthy and delicious whole food plant-based cooking with a group of instructors from Food for Life, an award-winning nutrition education and cooking class program, developed by the Physicians Committee for Responsible Medicine (PCRM), that provides an innovative approach to diet-related chronic diseases.

Ask the Veg Doc Dr. Priyumvada Naik, MD, a triple board certified physician in Pulmonary Medicine, Critical Care Medicine, and Lifestyle Medicine, answers common questions she gets from her patients about health and a plant-based diet.

Plant-Based Profits Shawn Stratton and Ronnie ‘Tsunami’ Gandiza interview the entrepreneurs behind some of the world’s most well known and valuable plant-based/vegan companies. Discover the origin stories, challenges, and successes behind the brands and what their founders are doing now.

Plant-Based Spotlight | 39 SPOTLIGHT Q&A

by Ronnie ‘Tsunami’ Gandiza

with Dr. Milton Mills, MD

When did you start actively promoting a of the Physicians Committee for Responsible plant-based diet to patients? Medicine (PCRM), and I said “Neal, this is what After finishing grad school and residency, I’m fighting in my clinic. We should do a paper I started working in outpatient clinics, and on this to really highlight the systemic and that’s where I was coming in contact with institutional racism that is involved in these individuals, generally older people of color, Dietary Guidelines recommendations.” Neal black people, telling me “Oh doctor—I have was immediately onboard, and we started that a spastic colon or irritable bowel and it’s project which ultimately resulted in a two-part acting up.” I would do a careful history, and it paper called “Racial Bias in Federal Nutrition was clear that it was from consuming dairy Policy” that was published in 1999 in the Journal products. I would then recommend they do of the National Medical Association. a two-week trial with absolutely no What is your favorite plant-based dairy and then come back to see me. “I THINK transformation story? In 90 to 95 percent of the cases, the problem disappeared. So I explained THAT IT’S Last Fall I went to New Rochelle, New to them that they don’t have irritable York, to do a program, put on by my BEST WHEN bowel syndrome. They’re just not good friend Dawn Hilton-Williams, supposed to be consuming dairy. PEOPLE CUT promoting plant-based at a church. When I walked into the church, this The kind of penultimate moment MEAT AND African-American woman came up to came when this one older black DAIRY OUT me directly, embraced me, and said woman came in and she did the “You saved my life!” Of course, I was two-week trial. She came back and COMPLETELY” surprised and taken back. It turned said her problem had disappeared, out she had really severe lupus, and and I said to her “Well see, you’re her lupus was so poorly controlled lactose intolerant,” and then she looked and so destructive that she said that she was straight at me said “oh, I know that.” And I starting to have heart failure, liver failure, and said “well if you are intolerant of these things kidney failure. She was on, at that point, the why are you still eating them?” And she said highest possible doses of medicine, but she “because the government says I have to—to was not getting better. She was getting worse, be healthy.” And that is when I really literally so her doctor wanted to add another toxic became angry, because I realized that people chemo drug. But she had been blessed to see were being made ill because they were being the movie What the Health, so she told her given erroneous information. By this point I also doctor “I’m not going to do that. I’m gonna try knew that the US government had known for going plant-based.” Her doctor told her “if you nearly a hundred years that people of color do that you’re gonna die,” and she said “well I’m were intolerant of dairy products, and that the gonna do it anyway,” and she went completely reason that they were continuing to push them vegan—eliminated all meat, eggs, and dairy— had nothing to do with health. It was all about all of it. Within six months she was off all of her making money. So I went to Dr. Neal Barnard, lupus medicines, and all of her lupus markers

40 | JULY - AUGUST 2020 had gone down to zero. In essence, she cured lectures and reading books. I then try to herself of lupus. I can’t even put into words hook them up with someone who can either what it feels like to hear something like that provide and/or teach them how to cook from someone. plant-based, because the key is learning how to cook plant foods so that they are What do you recommend to people who are healthy and delicious in order to help interested in going plant-based but don’t people during the transition period. know how to get started? There are people who believe in doing it Where can people connect with you or get piecemeal, but I don’t, because I think that more information about what you’re doing? it’s like asking an alcoholic to only go out My website is drinking Monday, Wednesday, and Fridays. I think that it’s best when people cut meat www.drmiltonmillsplantbasednation.com and dairy out completely, because it’s just like trying to use heroin only on certain days. It’s going to eventually suck you back in. So I tell people I want them to commit to it and eliminate all animal foods. But before they do that, they need to educate themselves by watching documentaries, listening to

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Plant-Based Spotlight | 41 CONNECT. SHARE. HAVE FUN!

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