Julie Fisher-McGarry, who was once a personal fitness trainer to Saudi Arabian royalty, now works to promote environmental issues in every way she can. A vegetarian for the past 20 years, she has fought against animal cruelty and promoted better human health. She is also a member of Greenpeace and PETA and has volunteered at her local pro-humane animal shelter for a number of years. Fisher-McGarry firmly believes an awareness of ecology and a vegan way of life are paramount to Earth's survival. She lives in England.

BE THE CHANGE YOU WANT TO SEE IN THE WORLD

365 Things You Can Do for Yourself and Your Planet

Red Wheel/Weiser, LLC

Contents

CHAPTER 1

JANUARY

1

Awakening to the New Year

January 1 - New Year, New You

If you didn't receive a journal as a holiday gift, go out and buy yourself agorgeous one. This will encourage you to write when you have the need—be it oncea day, once a week, or just once in a while.

January 2 - Looking At Your Life

Take a look at your life. Is there any time in your day for you? If you needmore breathing room, then cut back on your schedule and learn how to say a kindbut firm, "No!" to colleagues, family, and friends. Find a way to stop doing anuncontrolled plunge down the rabbit hole each day and examine your life to finda solution. Don't try to change everything overnight. Just apply the brakes,gently. Take a breath, a deep one from the diaphragm, before you burn yourselfout.

January 3 - Every New Year is a New Opportunity

January gets its name from the Roman god "Janus," the patron of endings andbeginnings. He is shown as having two faces looking in opposite directions. So,like Janus, look back on the past year and be prepared for the next year.

January 4 - Living By Giving

If you feel you have no purpose in life, try feeling for someone else. Call onan elderly neighbor or single mom to say "Hi" and see if they need anything,even if just a smile. Volunteer at a nursing home, or an animal shelter to giveyourself a sense of purpose, of being useful. You'll make new friends, you'llfeel joyful and uplifted and will stop wallowing in self-pity.

January 5 - Cancer Proof Your Diet

The World Cancer Research Fund, the American Cancer Society, and the RoyalCancer Society in Britain—all organizations that study the issue—agree that asmany cases of cancer are caused by diet as are caused by smoking, and all ofthem make the same top-two recommendations for preventing cancer: Eat moreplant-based foods and eat fewer animal based foods. In other words, "go vegan."

January 6 - First Steps to Better Health

If, however, you aren't doing too much but too little, try going for a brisknature walk every morning. It'll wake you up and revitalize you. Use all yoursenses.

January 7 - Simple Soups

Hearty vegan soups are filling yet low in saturated fat, full of vitamins,protein, and fiber, and huge on comfort factor. Serve 'em up with a good qualitycrusty whole wheat bread. Then add a bowl of fresh salad. Make enough for twodays, or pass half on to a neighbor or relative.

Here's one of my favorites:

Costa Rican Black Bean Soup

3 cups dried black beans, soaked 6-8 hours
10 cups water
1 teaspoon salt
2 sticks celery, chopped
1 onion, chopped
1 green bell pepper, diced
2 teaspoons dried oregano
1 teaspoon black pepper
2 tablespoons ground cumin
1 teaspoon crushed red pepper flakes
2 bay leaves
1 can (14 ounces) chopped tomatoes, undrained
1 can (8 ounces) tomato paste
2 tablespoons hot sauce

Drain, sort, and rinse beans and place in a large Dutch oven or stockpot. Addwater and salt, and bring to a boil. Boil for 10 minutes. Stir the celery,onion, bell pepper, oregano, black pepper, cumin, red pepper flakes, and bayleaves into the beans. Return to a boil; cover, reduce heat, and simmer 1½ hoursor until beans are tender. Add tomatoes, tomato paste, and hot sauce, stirringwell. Return to a boil; reduce heat and simmer, uncovered, for 30 minutes.Discard bay leaves. Check seasoning. Serves 8.

January 8 - The Cure for a Cold Winter's Day

My Minestrone

2 teaspoons olive oil
1 medium leek, chopped
2 carrots, diced
2 celery stalks, diced
1 clove garlic, crushed
6 cups water
1 cup cooked white beans coarsely ground black pepper, to taste
1 teaspoon dried oregano
2 tablespoons tomato paste
1 cup cabbage or broccoli, shredded
1 cup frozen peas
1 tablespoon fresh parsley, chopped
¼ cup whole wheat pasta, uncooked
½ cup vegan Parmesan cheese

Heat oil in a large saucepan over a medium-high heat. Add leek, carrots, celery,and garlic and sauté for 4 minutes or until softened. Add water, beans, pepper,oregano, and tomato paste. Stir and bring to a boil. Reduce heat to a simmer andcook for 30 minutes. Add more boiling water if it needs it. Add cabbage orbroccoli, peas, parsley, pasta, and cheese. Stir and cook an additional 10minutes. Serves 4-6.

January 9 - To Look Good is to Feel Good

January is a time of resolution and renewal. A chance to dream a new andwonderful dream and, like Janus, show a bright face. Showing that fresh face tothe world comes from within, from an inner confidence, grace, health, happiness,and self-satisfaction. To look good you must feel good, or it will show inpeevish lines around your lips, in tired eyes, or in tightened, dry-lookingskin.

January 10 - Let's Check the Basics

• Are you getting enough sleep? Most people need eight hours; some need more.

• Are you eating properly, a diet low in fats and sugar, high in natural fiber,with six or more helpings of fresh fruit and vegetables each day?

• Are you drinking plenty of water?

• And not too much alcohol and caffeine?

• Are you breathing from the diaphragm to oxygenate your blood?

• Are you exercising, with at least one 20-30 minute brisk walk a day or theequivalent?

• Do you relax and take time for you? Yoga, meditation, daydream, a good book?

• Do you laugh and have fun every day?

• Do you have a rewarding job that is fulfilling and makes use of your talents?

• Do you have a happy, comfortable, and loving relationship with your partner,children, family, and friends?

• Are you living each day to its fullest, as though it were your last?

• Are you continually learning, growing, and experiencing life?

• Are you a wonderful work in progress?

• Do you need to work at any of these? I know I do! I'm sure we all do. Makeobservations of your own in your journal— write them down, read them, apply themto yourself and to your life.

January 11 - Skin Savers

If the blustery wind and indoor heating are leaving your skin gray, dry, andflaky, it's time to nourish it. Go get yourself a facial. If you don't have aregular salon, try visiting a few day spas and choose the one where you thinkyou will feel most comfortable and cosseted. Ask about the treatments they offerand choose the one right for you, or ask for a recommendation.

You can also pamper yourself at home. Begin every day with gentle cleansing,toning, and a moisturizer for your skin type. Don't use any old soap and water.If you like that just-washed feeling on your skin, choose a gentle foamingcleanser that won't strip away your own natural oils. Once a week, use a gentleexfoliator to buff away those dead skin cells and an appropriate mask to deepcleanse.

Choose the right moisturizer for your skin condition; not just for whether it isdry, oily, or sensitive, but one that will help with firming, hydrating,tightening, or with wrinkles. If you spend time out of doors your moisturizerneeds to have an SPF of at least 15, even in winter. I also recommend a goodnight cream that is heavier and will nourish your skin as you sleep.

Remember to use your moisturizer on your throat and neck twice a day also, asskin in this area is thin and can be the first to show signs of aging. And don'tforget those eye creams. These are lighter and specific to dark shadows,puffiness, or laughter lines.

January 12 - Guilt-Free Beauty

Be sure to buy beauty products that have not been tested on animals. Check withwww.leapingbunny.org for a list of companies that do not test finished products,ingredients, or formulations on animals, or you can phone 1-888-546-CCIC(Coalition for Consumer Information on Cosmetics) and they'll be happy to sendyou a pocket shopping guide of companies that manufacture with compassion. Orlook for the leaping bunny logo on the product.

January 13 - Return to the Library; Return to Reading

My very first job straight out of school at sixteen was as a library assistant.Libraries are wonderful. Everything's free, the resources are nearly endless,and you'll save many a tree!

January 14 - Conscious Crafts

When I watch TV, I love to knit and crochet. Everyone I know already has acolorful throw I've given to them. So now what to do with the products of allthat handwork? Web sites to the rescue!

www.woolworks.org has a section on knitting and crocheting for charity listed bystate, with links for organizations that make donations to U. S. troops; tocenters for battered women and children; to Native American Reservations inArizona, New Mexico, and Utah; and to the homeless in cities all over the U. S.

www.newbornsinneed.org would love clothing and bedding items for newborn, sick,needy, and premature babies. You can donate blankets, hats, booties, andafghans. All they ask is that you use the softest yarn possible.

www.warmingfamilies.org is a 100% volunteer project that delivers donatedblankets and other warm items to the homeless and displaced while strengtheningfamilies with their charity work. They supply to local shelters and nursinghomes.

January 15 - We Are the Keepers of the Flame

The ultimate measure of a man is not where he stands in moments of comfort andconvenience, but where he stands at times of challenge and controversy. The trueneighbor will risk his position, his prestige, and even his life for the welfareof others.

Those words were spoken by Dr. Martin Luther King. Today is his birthday. Take amoment today and think about what Dr. King's life means to you. Go towww.mlkday.org for more information on this great man and for suggestions ofprojects you can get involved with to help your community. Honor Dr. King, notjust this week, but every week, and do your best to help other people.

January 16 - Meatless Mondays - Good for You AND the Planet

Whether you are motivated by concerns for yourself and your family's health,ending unnecessary animal suffering, environmental protection, or conservingscarce global food resources for the hungry, Meatout Mondays are the answer.Visit www.farmusa.org to sign up for a great weekly e-mail with a recipe, aninspirational message, and an informative feature that will help you kick themeat habit.

January 17 - Relax

When your life gets chaotic, try to relax. Open the front door and go for a walkor a jog. Enjoy the fresh air—the rain if it's raining, the sun if it's shining.Breathe deeply and forget about that pile of work on your desk, just for twentyminutes. A walk will help lower your stress levels, your blood pressure, andyour bad temper.

January 18 - Baked Goods That Are Good for You

January is a great time for baking. The nights are long, the days are short, andin most parts of the country it's cold and dreary.

Here is my favorite: hardly any cholesterol, with soymilk and tofu for calcium,dates for iron, and whole wheat flour for fiber and B vitamins. This recipe iseasy, foolproof, and very flavorful—enjoy!

Spicy Ladies Date Cake

1 ½cups pitted dates, chopped
1 cup vanilla soymilk
1 cup granulated sugar
6 ounces soft tofu, drained
3 tablespoons vegan margarine, softened
1 ½ cups all-purpose whole wheat flour
1 ½ teaspoons baking powder
½ teaspoon baking soda
1 tablespoon ground cinnamon
1 teaspoon grated nutmeg
½ teaspoon salt
2-3 tablespoons dark brown sugar

Preheat oven to 350°F. Coat an 8×8 inch baking dish with cooking spray. In asmall saucepan, combine dates and soymilk. Bring to a boil. Remove from heat andlet stand for about 5 minutes until the dates are soft. Then place in a foodprocessor and whiz until smooth. Add the sugar, tofu, and margarine and processuntil smooth. In a large bowl, sift the flour, baking powder, baking soda,cinnamon, nutmeg, and salt. Stir in the date mixture, but don't over beat.Spread this batter into the baking dish. Scatter the brown sugar over the top,and bake for 30 minutes at 350°F, or until a toothpick inserted into the centercomes out clean. Cool in the dish for 10 minutes, and then remove to cool on awire rack, or leave in the pan. Cut into squares and eat until gone!

January 19 - Making Memories

Ginger Molasses Cake

1 cup whole wheat flour
1 cup unbleached white flour
1 tablespoon baking powder
2 teaspoons ground ginger
1 teaspoon ground cinnamon
½ teaspoon freshly grated nutmeg
¼ teaspoon salt
cup soymilk
cup safflower or any light oil
cup molasses
cup maple syrup
2 tablespoons fresh ginger, grated
2 teaspoons vanilla extract

Preheat oven to 350°F. Lightly oil an 8×8 inch baking pan. In a large bowl,whisk together the flours, baking powder, ground ginger, cinnamon, nutmeg, andsalt. In a medium bowl, stir together the soymilk, oil, molasses, maple syrup,grated ginger, and vanilla extract until well combined. Tip these ingredientsinto the dry ones and stir together until blended. Plop into your prepared pan.Bake for 35-40 minutes or until an inserted toothpick comes out clean. Leave tocool in the pan before cutting into 9 pieces.

January 20 - Get a Move On

Try to make time for at least a twenty-minute cardio routine five days a week—somewhere,somehow. Set your alarm clock to go off a half-hour earlier and takea brisk walk or jog to wake yourself up. If that's too much (or you know itwouldn't last), then break it into more manageable sessions: ten minutes firstthing to rise and shine, a fifteen-minute walk at lunchtime, then hit the gym onthe way home for some strength training.

January 21 - It Is Far Easier Being Green

Are you green? It's easy to get complacent or cynical. One person switching offa light for one hour may not make much difference, but one million people acrossthe country will—and it's not just a case of your fuel bill, it's an importantway to save and preserve our planet Earth.

January 22 - Energy Smarts

• Turn off lights when you leave a room.

• Turn off the heater or air conditioning when you don't need it, or use a heateror fan only for the room you are using.

• When doing the laundry, do a full load or use the economy setting.

January 23 - Save Water

• Fill the sink with water when shaving, brushing teeth, or rinsing, instead ofletting the tap run.

• Share a shower or bath with a friend, or take quicker showers.

• Don't overwater the garden and lawn. Remember to turn off the sprinklers when itrains.

• Don't hose down driveways and walkways—use a broom.

• Minimize the use of waste disposals as they use a lot of water.

January 24 - Waste Not

• Use recycled items whenever you can.

• Separate paper, metals, and plastics for recycling.

• Reuse bags or take canvas bags to the market.

January 25 - Save the Air

• Support political actions for clean air.

• Avoid using harsh chemicals.

• Have your gas heater and appliances serviced regularly.

• Use less natural gas and electricity. Drive less and buy locally.

• Car pool, ride public transit, or walk or cycle whenever you can.

• Combine errands and shopping all in one trip. Resist the urge to buy an SUV andlook for a smaller, efficient, lower-emissions vehicle.

• Keep your car tuned and smog checked. Replace the air filter regularly.

• Keep tires properly inflated.

• When driving, accelerate gradually, use cruise control on the highway, and obeythe speed limit for optimum fuel consumption.

January 26 - Shop Green

• Buy items with less packaging, often larger sizes.

• Reuse water bottles.

• Buy items that can be reused.

• Take your own commuter mug to coffeehouses.

• Use rechargeable batteries in flashlights, toys, radios, CD players, etc.

• Use cloth diapers instead of disposable ones.

• Stop using disposable plates and cups.

January 27 - Bless the Beasts and the Children

While working to prevent waste and solve pollution, we are also indirectlyhelping to save the planet's animals, many of which are hard pressed to find asecure place to live and feed.

Defenders of Wildlife is ... "dedicated to the protection of all native wildanimals and plants in their natural communities." They do a brilliant blend ofeducation and advocacy and are not afraid to go directly to the source to savenature. You can join for just $15. Log onto www.defenders.org and join theDefenders' Environmental Network (DEN) to receive timely e-updates on how youcan help protect wolves, dolphins, bears, birds, endangered species, and keywildlife habitats, such as refuges and forests.

January 28 - A Juicy Life

Now is a great time to include citrus fruits in those six fruits and veggies youeat each day. Choose navel oranges, a huge pink grapefruit, squeeze fresh lemonsfor lemonade, limes for salsa and in margaritas, or grab a handful of kumquatsto eat with lunch. If you have a juicer, buy a big bagful of organic oranges foryour breakfast juice, make lemon juice ice cubes to pop into your gin and tonicor club soda. Get messy and peel a juicy grapefruit to share with your partner.
(Continues...)Excerpted from BE THE CHANGE YOU WANT TO SEE IN THE WORLD by Julie Fisher-McGarry. Copyright © 2006 Julie Fisher-McGarry. Excerpted by permission of Red Wheel/Weiser, LLC.
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