We'r e changing our meeting for mat. Star ting this month, we'l l no longer hold monthly HWS evening meetings. Instead, we'l l host a quar ter ly Sunday afternoon gather ing for dialogue and supper. Each gather ing w i l l feature the

oppor tuni ty for in-depth conversation and learning w ith a per son of w isdom from our local or r egional area. Our f i r st quar ter ly meeting w i l l be on May 21, when Dr. Sai lesh Rao w i l l join us for a "deep dive" into the information he discusses about food choices and cl imate change in his most r ecent book, Carbon Yoga: The Vegan Metamorphosis. In this book he descr ibes the r isks of addressing cl imate change through el iminating the burning of fossi l fuels, w i thout also addressing the impacts of animal agr iculture. The result would be even greater warming of the earth, due to the el imination of aerosols in the atmosphere, w ith no means to sequester the carbon that w i l l r emain in the atmosphere for hundreds of years. This is where plant-based l iving comes in. We continue to see the focus of mainstr eam environmental groups on fossi l fuels alone, w ithout mention of the impact of r aising animals for food. Join us to increase your ow n understanding of this issue. Br ing your fr iends. We promise a great afternoon! Dr. Rao is the Executive Dir ector of the non-prof i t, Cl imate Healer s. An electr ical engineer by tr aining w ith a Ph.D. from Stanford Univer si ty, Sai lesh?s technology career includes ser vice w ith AT&T Bell Labs and Intel. Moved to action to address the global cl imate challenge, he founded Climate Healer s in

2007. The goal of Climate Healer s is to r eforest one-sixth of the ice-fr ee land area of the ear th to neutral ize human carbon dioxide emissions temporar i ly. Tim e: 3 p.m. Sun., May 21Locat ion: Home of Don Fr ies & Bev Bow , 4791 Red Rock Loop Rd, SedonaBr ing: A salad to share for supper fol low ing the dialogue (r efr igeration avai lable)

Issue 5, April 1, 2017

Calendar - p. 2

Fi lm s & Videos- p. 2

My Plant-Based Stor y: Sam antha Mal insk i Pr ent i ce - p. 3

Recipe of the Month: Pesto Stuf fed Mushr oom s - p. 5

Cook ing Dem o - p. 5

Tips-Quips-Snippets - p. 6

We are in the midst of the

greatest transformation

in human history

Dr.Sailesh Rao

HWS NEWSINTRODUCING SUNDAY SUPPERS

IN THIS ISSUE

may 21 wit h sail esh r ao

June 2016 HWS Meeting

Cal endarapr il 14

apr il 22

apr il 28

may 4Gourmet 5-Course Dinner , Thursday, May 4, Cottonwood. Verde Valley Vegans and Veganif ication are sponsor ing a fabulous, 5-Course Dinner at Abbie?s Kitchen in Cottonwood. Detai ls and tickets are avai lable at veganif ication.com.

Conscious Living Potluck, 5:30 p.m.. To r eser ve a spot: RSVP to susan@susanpitcair n.com.

Cooking Demo: Del i cious and Nut r i t i ous: Quinoa/Mi l l et , 12:00 ? 1:30 p.m., Natural Grocers. Presenter s: Ear l Ur w i l ler and Susan Wolfe. Join us for a mouthwater ing pancake sampling! On the menu: gluten-fr ee, vegan, oi l-fr ee Quinoa/Mi l let Pancakes.

Verde Valley Vegans Potluck, 6:00 p.m., Cornvi l le. Sign up at Meetup.com.

We'r e alr eady planning for VegFest 2018. Save the dates: Januar y 20 and 21. And watch each month for exci ting announcements about speakers and events. I t 's going to be even better next year !

VEGFEST 2018

may 21HWS Sunday Supper , 3 p.m., w i th Dr. Sai lesh Rao. Home of Don Fr ies & Bev Bow , 4791 Red Rock Loop Rd., Sedona. RSVP at healthywor ldsedona@gmail.com.

Film s & Videos

You'l l love these explanations of two common medical conditions that are impacting the l ives of so many people. Jane Esselstyn, RN (daughter of Caldwell Esselstyn), explains things in a way that anyone w i l l understand. And i f you'r e sti l l wonder ing about oi ls, the diabetes video gives a clear answer .

TWO GREAT 6- MINUTE VIDEOSj ane essel st yn , RN, expl ains er ect il e dysf unct ion and diabet es

Eat ing You Alive available for download or rent al. This power ful f i lm is a "must see" for anyone wonder ing i f a plant-based diet can overcome chronic health problems.

Wat ch it Now!

What The Healt h? The long-await ed sequel t o Cowspiracy

by f i lmmakers Kip Anderson and Kegan Kuhn is here. Watch i t onl ine, or order the DVD.

Thank you Midge Steuber for telling us about these short films!

HWS: How did you come to plant-based eating?

SMP: Honestly, being plant-based found me, exactly when I needed i t. In order to tel l you the end, I have to tel l you the beginning. I had str uggled w ith chronic i l lness my enti r e l i fe, star ting when I was a l i ttle kid. And doctor?s appointments after doctor?s appointments, I would get medication for symptoms, but never any r esolution. Although the symptoms would change over time, I never r eal ly got better. I would just feel less sick, r ather than well . HWS: What kind of symptoms did you have as a chi ld? SMP: I had chronic stomach issues since I was a ver y small chi ld ? probably from bir th. I was doubled over w ith a tr emendous amount of pain ? couldn?t sleep, couldn?t eat and when I was six my parents took me to the emergency room. The doctor s r an al l kinds of tests, and told my parents that i t was just gas pains, and they should fol low up w ith the pr imar y care doctor. The pr imar y care doctor said I couldn?t possibly be having symptoms as often as I was saying, so I was making i t up for attention. So now my parents no longer bel ieved me, and I just stopped

repor ting i t and str uggled w ith i t alone. I t wasn?t unti l I was 19 that a doctor f igured out that I did have a condition, I wasn?t just making something up, and he gave the diagnosis of IBS. I t wasn?t cor rected unti l I was 31, but i t was at least nice to have someone believe me. As an adult, I had other problems as well . I had migraines that were so bad that they were diagnosed as chronic dai ly migraines. I had migraines ever y day for about a year. And then later in my journey I got diagnosed w ith chronic fatigue syndrome. They couldn?t f igure out why I was ti r ed. I would fal l asleep whi le I was at work, or dur ing activi ties. I t was l ike I was narcoleptic, only I didn?t have the narcolepsy gene, so I got diagnosed w ith the myster y diagnosis, which is now called chronic fatigue. And thyroid issues, PCOS, uter ine f ibroids, endometr iosis. HWS: How did you f igure out i t was diet? SMP: After my f i r st son was born, I was at the highest weight I had ever been in my enti r e l i fe. I was breast-feeding, and he star ted having a whole bunch of food al lergies.

Continued on page 4

High-prot ein supplem ent s negat e t he benef icial ef fect s of weight loss on insulin sensit ivit y

?One of the great benefits of weight loss is often in insulin sensitivity, but this fascinating study from Washington University, St. Louis, found that merely consuming two ser vings of whey protein a day in addition to a standard low -calor ie diet el iminated the benefi t of weight loss. People lost weight but had no improvements in insulin sensi tivi ty. Many people commonly tr y to lose weight by eating protein bar s and shakes and protein-based meal r eplacements. Even i f they lose weight, they may be sabotaging their effor ts at improving metabolic health i f they consume extr a protein, par ticular ly whey protein.? From the T. Colin Campbell Center for Nutrition Studies Newsletter, December 28, 2016 High-protein supplements negate the beneficial effects of weight loss on insulin sensi tivi ty .

MyPlant-Based

Stor ySamantha Malinski Prentice

Samantha is a 35-year old mother of two boys, ages 1 and 4. She agreed to share

her remarkable story of healing with our HWS News Readers.

HWS: So how much did you weigh at that time? SMP: Almost 300 lbs. So, when al l of his food al lergies came up, I was told I needed to do an el imination diet. And I el iminated dair y, and wheat, and soy and eggs, and what felt l ike a mountain of other things, because he was reacting so hor r ibly to i t. HWS: That must have been challenging. SMP: I r emember when I came home from the lactation visi t, w i th this long l ist of things to el iminate, I just cr ied. I had no idea what to eat anymore. I had no point of r eference for cooking. I could no longer eat any of those boxed, prepackaged meals because my son had so many food sensi tivi ties, and I had to make ever ything. I knew basic cutting ski l ls, but not to the extent of making al l of my meals! Then I got up and said, ?I have to do this. I will do this. The discomfor t I would over look on myself saying, oh, I?m used to i t, I

would not let my son suffer. I just wouldn?t. So I just picked myself up and went to work. YouTube is amazing. You can Google and f ind instr uctions on just about anything. Lo and behold, when I el iminated those things to help my son, my ow n health improved ? not a l i ttle bi t, but a lot. I lost 100 lbs, purely through diet change. And I wasn?t 100% plant-based, but I el iminated r ed meat because his dair y sensi tivi ty was so strong that

even the meat was causing a r eaction. My i r r i table bowel that I had str uggled w ith my enti r e l i fe, and I was 31 at the time, went away almost completely when I stopped eating dair y and al l things dair y-der ived. HWS: So ever ything was better? SMP: My health was doing r eal ly well . Then I had my second son, and after he was born, my health shi f ted again. I was having a lot of postpar tum swell ing. I was having insomnia. I l i teral ly stayed awake for 40 days -- not the normal awake because the baby wakes you up. And I sti l l had to function and be a mom for now two kids. I had petechiae ? l i ttle r ed speckles that appear on your skin that don?t go away. I t covered most of my body. I had numbness, tingl ing, muscle weakness, joint pain and high anxiety. I was star ting to get depressed. I t was l ike a giant domino effect. I went to a couple of di f ferent doctor s, and they gave me the paper work to get al l these tests done. They were going to test me for lupus, and Lyme?s disease, and Hashimoto Thyroidi tis. And I just couldn?t face another diagnosis and label. I thought, what good is i t going to do? HWS: Had you dr i f ted back in your eating habits? SMP: Only a l i ttle bi t. But I did al low dair y back in, and I know now that dair y is highly inf lammator y. And I was sti l l eating meat, so when my youngest son was also presenting w ith food al lergies, I r emoved the same things that I r emoved before, but i t wasn?t going away. He also needed al l meat r emoved. I went ful l r aw vegan for one week, and there was a noticeable change. I went from sluggish, not being able to get out of bed, to walking around, moving talking, feel ing l ike me again. There was just a huge shi f t w i thin that one week of going ful ly r aw and plant-based. Later , I did add in some cooked foods to get enough nutr ients for my youngest. And my health improved dramatical ly. I now can see that

the sl ide in my food choices helped set the stage for the i l lness to creep back in. I know that what I eat and put in my body is the foundation of health. HWS: So you lost a lot of weight, and you no longer have health issues? SMP: No, I don?t have any ongoing symptoms whatsoever any longer. None. Zero. HWS: That is fabulous. And your kids are completely plant based? SMP: Yes, and they?re thr iving. My son?s physician said, ?He?s thr iving, meeting al l his mi lestones, so continue to pur sue that diet for him.? HWS: So how has your husband done w ith this? He didn?t have the same health problems, r ight? SMP: Not l ike I did, but he had some of the typical, common, Amer ican conditions l ike acid r ef lux, i r r egular i ty. He was really suppor tive when I star ted the journey. He didn?t have any meat inside the home, so we just prepared meals that we could al l eat. And when he star ted eating this way, he r eal ized that he star ted feel ing better and there was something to i t al l . And then he would have the undesir able meal outside the home, and he would r eal ize that he almost immediately star ted feel ing unwell again ? more ti r ed, or agi tated ? so he has conver ted to vegan as well . HWS: What advice would you give to other s contemplating this change? SMP: Don?t be afr aid, just do i t, tr y i t. You have nothing to lose and ever ything to gain. Take l i ttle steps. Some people can just do the whole thing at once. And others, that?s not their journey. So be compassionate to yourself . That?s the biggest thing. Your journey may be that you go to just a couple of vegan and vegetar ian meals per week, and then just keep adding to i t. You w i l l star t feel ing posi tive benefi ts in your l i fe.

"t he discomf or t i woul d over l ook on mysel f . .. i woul d not l et my son suf f er ."

Samantha Malinski PrenticeContinued from page 3

Recipe of the Month:Pesto Stuf fed Mushr oom s We asked Samantha Malinski Pr entice to shar e a favor ite r ecipe with r eader s. This is i t, and i t sounds delicious! Adapted from The Living Raw by Grace Complete Uncookbook by Haley Cloud (the or iginal r ecipe contained ol ive oi l which we left out).

Appl iances: Blender Pr ep Tim e: 10 minutesIngr edients2 cups Button Mushrooms, stems removed.1 cup raw Cashews1?2 cup Water1 cup Basi l2 Gar l ic cloves1 tsp Pink Himalayan Salt1 tsp ground PepperPr epar at i onBlend cashews, water basi l , gar l ic, salt, and pepper unti l smooth, but add the water slow ly (i t?s easier to pour i t in slow ly unti l i t?s the consistency you l ike than tr y to take out i f you add too much). Spoon the pesto into your mushrooms. Enjoy as an appetizer or as an entr ée!

When we were in Germany in 2015, we were shocked and dismayed to see cigarette machines sti l l present on the str eets!

We'r e looking for a future when images l ike this are equally shocking, and no longer par t of our wor ld!

Don't miss our next cooking demo at Natural

Grocers, Saturday, Apr i l 22, 12 noon to 1:30 p.m. Presenter s Ear l Ur w i l ler and Susan Wolfe w i l l demonstrate

Quinoa-Mi l let Pancakes. They are

vegan, oi l-fr ee and gluten-fr ee - w i th samples avai lable. Be there!

cooking demo Apr il 22

Want t o learn m ore about plant -based eat ing?Healthy Wor ld Sedona is committed to helping you make the tr ansi tion. In addition to our monthly cooking demos at Natural Grocers, we are seeking interested par ticipants for a "Veg 101" class that goes through the basics of how to make this change in your l i fe. Learn about:

- How to f i l l your menu w ith del icious and nutr i tious foods

- Kitchen and pantr y tips- Special si tuations l ike eating out, dinner

invi tations, and family hol idays- Meet and learn from others on the same path- Staying the course

Click here for more information.

Videos on Websit e!Check out the videos of our VegFest and Health & Nutrition Conference speakers now available

on the HWS Website. Share with your friends!

Amazing Substi tutes for Eggs - Cooking Demo by Felicia Thompson and Susan Pitcair n

Tips, Quips and Snippet s

In case you thought going vegan was a r ecent t r end...

Al -Ma'ar r i (973-1057), a bl i nd Syr ian Ar ab poet w r ote th i s poem 1,000 year s ago:

I No Longer Steal Fr om Natur e ~Al-Ma'ar r i You are diseased in understanding and rel igion. Come to me, that you may hear something of sound tr uth. Do not unjustly eat f ish the water has given up, And do not desir e as food the f lesh of slaughtered animals, Or the white mi lk of mothers who intended i ts pure draught for their young, not noble ladies. And do not gr ieve the unsuspecting bir ds by taking eggs; for injustice is the worst of cr imes. And spare the honey which the bees get industr iously from the f lowers of fr agrant plants; For they did not store i t that i t might belong to other s, Nor did they gather i t for bounty and gi f ts. I washed my hands of al l this; and w ish that I Perceived my way before my hair went gray!

Rest aurant Tip

Tamaliza Cafe has vegan tamales and chilles rellenos. Entrées are made from scratch every day using organic, non-GMO corn masa, with no cans, boxes or processed foods. Open Tuesday - Saturday, 11 am to 7 pm, corner of Airport Rd. and SR89A.

Dr . Spock , the r enowned ch i l dr en 's doctor , advocated a m eat and dai r y f r ee diet for k ids 20 year s ago. What's taken us so long? Read the ar ticle here.