VRG Journal March 1994
Contents:
VRG Attends the American Heart Association's Scientific Sessions
As stated in the last issue of Vegetarian Journal, The Vegetarian
Resource Group exhibited at the American Heart Association's (AHA) annual
meeting in Atlanta, Georgia, in November, 1993. Media coverage of the
meeting picked up on the lack of attention placed on the benefits of
lifestyle change. Cable News Network (CNN) drove home the point by
filming crowds of physicians having lunch at a nearby food court, where
they dined on hamburgers, fries, etc. Shots of doctors smoking outside
the convention center were accompanied by sound bites of their own
excuses for their poor habits.
The findings of two studies of interest to vegetarians were presented at
the AHA meeting. The first described the four-year results of the
Lifestyle Heart Trial. Dean Ornish, M.D., presented the findings of the
continuation of his research, which uses a combination of stress
management, smoking cessation, moderate exercise, and a lowfat,
vegetarian diet to treat heart disease. Findings include:
- The more adherent people were to the lifestyle changes, the more their
heart disease regressed. Those with the most severe disease showed the
most improvement.
- Heart disease got worse for those in the control group (following
standard American Heart Association guidelines) and generally got better
in the experimental group.
- Participants in the study were able to sustain their lifestyle changes
after four years on the program.
- Blood lipid levels in the experimental group responded as well as if on
drug therapy.
Ornish concluded that people with heart disease who are willing to make
the lifestyle changes advocated on this program can get better. Those who
are unwilling should receive drug therapy or consider bypass surgery.
A second interesting study was presented on the cost of cholesterol-
lowering diets. People who are counseled to follow a lowfat,
low-cholesterol diet frequently complain that it costs more to eat this
way. They cite the high cost of fresh fruits and vegetables. The findings
of this study, presented by researchers from the Mary Imogene Bassett
Research Institute in Cooperstown, New York, and Penn State University,
showed that food cost is actually lower on a lowfat, low-cholesterol diet.
The study found that those who decreased their intakes of saturated fat
and cholesterol the most had the biggest decreases in food cost. Savings
totaled approximately $0.75 to $1.00 per day for those on a "heart
healthy" diet. -- Suzanne Havala, M.S., R.D
The Vegetarian Resource Group is publishing in March a new vegan cookbook
titled, The Lowfat Jewish Vegetarian Cooking -- Healthy Traditions from
Around the World, by Debra Wasserman. Included are over 150 lowfat,
international recipes and menu ideas. Complete nutritional breakdowns are
given for each recipe. The following are sample dishes from this new
cookbook, which can be ordered by sending $15 per book to VRG, PO Box
1463, Baltimore, MD 21203.
(Serves 8)
This unique Syrian pudding traditionally would contain more nuts, and
thus more fat. This version is lower in fat and absolutely delicious.
- 1-1/2 cups bulgur (cracked wheat)
- 4 cups water
- 1 cup raisins
- 1/2 teaspoon caraway seeds
- 1 Tablespoon shelled pistachio nuts
- 1 Tablespoon shelled walnuts, chopped
- 1/4 cup maple syrup
Place bulgur, water, raisins, and caraway seeds in a covered pot. Cook
over medium heat for 30 minutes. Stir occasionally. Add nuts and syrup.
Simmer 5 minutes longer. Serve warm. Cold leftovers are good, too.
Total calories per serving: 206
Fat: 2 grams
(Serves 4)
Traditionally, beef is used in this okra dish. Here I've substituted
seitan (or wheat gluten) for meat to create a delicious vegetarian
alternative.
- 1 onion, peeled and chopped
- 2 teaspoons oil
- 1 pound okra, chopped
- 8-ounce package seitan, drained and cubed
- 2 tomatoes, chopped
- 2 Tablespoons wine vinegar
- 2 Tablespoons lemon juice
- 1/2 teaspoon garlic powder
- 1/2 teaspoon coriander
- Salt and pepper to taste
Stir-fry onion with oil in a large frying pan over medium heat for 3
minutes. Add okra and remaining ingredients. Stir-fry 10 minutes longer.
Serve hot over cooked brown rice.
Total calories per serving: 152
Fat: 3 grams
(Serves 8)
The broth for this soup is a combination of tomato puree, vegetable
broth, and sauerkraut juice. Add caraway seeds for flavor, and the end
result is absolutely delicious.
- 15-ounce can tomato puree
- 8 cups vegetable broth
- 16-ounce can or jar of sauerkraut
- 1 onion, peeled and finely chopped
- 2 turnips, peeled and cubed (about 1 pound)
- 3 carrots, peeled and finely chopped
- 1 teaspoon caraway seeds
- Salt and pepper to taste
Place all the ingredients in a large covered pot and bring to a boil.
Reduce heat and cook for 1 hour. Serve hot with fresh bread.
Total calories per serving: 73
Fat: 1 gram
(Serves 6)
This Turkish pilaf consists of brown rice, dried fruit, chopped nuts, and
a touch of cinnamon. Try different types of dried fruit and nuts.
- 1-1/2 cups brown rice
- 4 cups water
- 2 Tablespoons slivered almonds
- 2 Tablespoons shelled pistachio nuts
- 1/4 cup dried prunes, chopped
- 1/4 cup dried apricots, chopped
- 1 teaspoon cinnamon
Cook the brown rice in boiling water in a covered pot for 45 minutes. Stir
in remaining ingredients and serve warm.
Total calories per serving: 203
Fat: 4 grams
The first article, published in the July 1, 1993, edition of the New
England Journal of Medicine concluded that a diet high in soluble fiber
lowers cholesterol levels in the blood. The small study examined 43 men
and women with mild to severe abnormalities in cholesterol and other
blood fat levels. The effect of a high-fiber, lowfat diet was greater
than a lowfat diet alone.
The sources of the soluble fiber included "barley, dried lentils, peas
and beans in precooked form (as instant soups, in cans or glass jars, or
as frozen dinners such as kidney-bean chili), oat bran, and a
commercially available breakfast cereal enriched with psyllium." Men had
greater improvement than women as a group. The mechanism for all changes
observed is not understood. See David J.A. Jenkins and others. Effect on
Blood Lipids of Very High Intakes of Fiber in Diets Low in Saturated Fat
and Cholesterol. Vol. 329, No. 1, pp. 21-26.
Another interesting study was published in the June, 1993, issue of the
American Journal of Medicine. This small controlled study examined the
effect of 900 milligrams of garlic powder taken every day for twelve
weeks. The group of people studied had at least mild to moderate
elevations in cholesterol at the beginning of the twelve weeks. The group
given the garlic powder overall showed about a 6% reduction in total
cholesterol levels and an 11% reduction in the LDL cholesterol, the
so-called "bad cholesterol." This study was supported by a garlic tablet
manufacturer; so some caution is suggested in interpreting the results.
See AK Jain and others. Can Garlic Reduce Levels of Serum Lipids? A
Controlled Clinical Study. Vol 94, pp. 632-635. -- Jerome Marcus, M.D.
A handful of vegetarian references is listed in the ADA's brochure, Eat
Right America -- The Good Nutrition Reading List. Included on that list
are two books published by The Vegetarian Resource Group -- Simply Vegan
and Meatless Meals for Working People.
The National Center for Nutrition and Dietetics (NCND), the ADA's public
education initiative, makes a toll- free phone line available to
consumers. Callers can listen to prerecorded messages about various
topics in nutrition, or they can speak with a registered dietitian.
Available upon request are single copies of the ADA's brochure, Eating
Well -- The Vegetarian Way, as well as a copy of Nutrition Fact Sheet:
Vegetarian Diets. You can reach NCND by calling (800) 366-2011, weekdays,
9 AM to 4 PM Central Time. -- Suzanne Havala, M.S., R.D.
A Review of Recent Scientific Papers Related to Vegetarianism
By Reed Mangels, Ph.D., R.D.
A Vegetarian Diet Helps to Protect Older African Americans from
Hypertension
Hypertension, the medical name for high blood pressure, affects 38
percent of African Americans. It is a major risk factor for heart disease
and stroke. Vegetarians have often been found to have lower blood
pressure and less hypertension than non-vegetarians.
Elderly Seventh-day Adventists were studied to see if long-term use of a
vegetarian diet could help to control blood pressure, especially in
blacks. The Seventh-day Adventist religion encourages members to follow a
vegetarian diet.
The vegetarians who were studied averaged more than 65 years of age.
Black vegetarians had followed a vegetarian diet for an average of 30
years, while white vegetarians had followed this diet for 36 years.
Vegetarian subjects were compared with black and white Seventh-day
Adventist non-vegetarians. Black vegetarians weighed less and had lower
blood pressure and less hypertension than black non-vegetarians.
Vegetarians, regardless of race, had fat intakes which averaged less than
30% of calories. Black vegetarians had lower fat, cholesterol, and
calorie intakes than black non-vegetarians, while the diets of vegetarian
and non-vegetarian whites were similar to each other.
The results of this study suggest that long-term adherence to a
vegetarian diet by African Americans is somewhat protective against
hypertension. However, African Americans, whether vegetarian or not,
still had higher blood pressure than whites. Despite the higher blood
pressure seen in black vegetarians, they still had a lower prevalence of
hypertension and lower average blood pressure than did black
non-vegetarians. Long-term adherence to a prudent vegetarian diet appears
to partially offset the unknown factors that contribute to blood pressure
elevation in these black adults.
For further information see: Melby CL, Goldflies DG, Toohey ML. Blood
pressure differences in older black and white long-term vegetarians and
non-vegetarians. J Am Coll Nutr 12:262-269, 1993.
As we age, we experience a decline in the amount of bone we have. The
mass of the bone and its density both decrease. This decline is
especially pronounced in women after menopause and can lead to
osteoporosis, a decrease in the amount of bone, which is often so severe
that it leads to fractures even after a minor bump or fall. Many factors
have been reported to affect risk for osteoporosis including heredity,
physical activity, and dietary factors such as calcium and protein.
T. Colin Campbell, Ph.D., and other researchers from Cornell University
and the Chinese Academy of Preventive Medicine, investigated the
association between the amount of calcium in the diet of middle-aged and
elderly women in China and their bone status. More than 800 women from 5
different counties were studied. Those in a county where dairy products
were common had average calcium intakes of 724 milligrams per day, 67% of
which was from dairy products. The Recommended Dietary Allowance for
calcium for women over age 25 is 800 milligrams. Their protein intake was
75 grams per day, higher than women in any other county. Calcium intakes
in the other counties averaged less than 400 milligrams daily, even in
the one county where some dairy products were used. Women in two of the
counties appeared to consume few animal products and their diets
consisted mainly of wheat noodles and millet or rice and corn flour and
vegetables.
The women's bone mass and bone density were measured. Bone loss increased
with age, beginning around 35-40 years, with a faster rate of bone loss
after menopause. The women in the county with the highest calcium intake
had the greatest amount of bone at every age. Thus, total dietary calcium
appeared to have a significant impact on bone mass. The women in the
other counties appeared to have similar bone status to each other.
Calcium appeared to be the most important nutrient in terms of its affect
on bone.
Protein content of the diet was also examined. The study found the higher
the intake of non-dairy animal protein, the lower the bone mass. However,
the association between protein content of the diet and bone status was
not as significant as the association between bone mass and dietary
calcium.
This study supports other research which suggests that it is important to
have adequate dietary calcium early in life (before age 35-40) in order
to establish a greater peak bone mass so that when natural bone loss
occurs, the absolute amount of bone remaining is higher.
A study such as this does leave us with some unanswered questions. When
studies of many countries are done, the people with the highest calcium
intakes also have the highest rates of osteoporosis - a result opposite
to that found in this study of women in China. The women from the county
in China with the best bone status were Mongolian and apparently of
different genetic stock than the women in the other counties, who were
Kazak or Han. The role of heredity in bone status was not addressed in
this study. The area of calcium and bone health remains full of
questions, and much additional research needs to be done.
For further information see: Hu J-F, Zhao X-H, Jia J-B, Parpia B,
Campbell TC. Dietary calcium and bone density among middle-aged and
elderly women in China. Am J Clin Nutr 58:219-227, 1993.
On December 7, 1993, Suzanne Havala, M.S., R.D. (a Nutrition Advisor for
The Vegetarian Resource Group), presented testimony at the U.S.
Department of Agriculture's (USDA) hearing called, "Healthy Kids:
Nutrition Objectives for School Meals." Presiding at the meeting were
Ellen Haas, Assistant Secretary for Food and Consumer Services at the
USDA; Richard Riley, Secretary of the U.S. Department of Education; J.
Michael McGinnis, Deputy Assistant Secretary of Health at the U.S.
Department of Health and Human Services; and Christopher Martin, Mid-
Atlantic Regional Administrator, Food and Nutrition Service of the USDA.
The following is the text of our testimony:
The Vegetarian Resource Group applauds USDA's Fresh Start Initiative. I
offer my comments regarding nutrition objectives for school meals on
behalf of the nonprofit Vegetarian Resource Group.
The Vegetarian Resource Group believes that the National School Lunch
Program (NSLP) should adhere to the U.S. Dietary Guidelines for
Americans. Toward this goal, the following recommendations are made:
- The NSLP should make increased use of foods that are health-promoting
and decreased use of foods which contribute to dietary excess. Fresh
Start has already taken a great first step by purchasing twice the usual
amount of fresh fruits and vegetables for schools. Issues of excess
should also be addressed. For instance, the requirement on dairy products
encourages the use of such high fat commodities as butter, cheese, and
whole milk in school lunches. Dairy policies should be reformed,
including a reduction in price support levels.
- Nutrition information for school lunches should be made available to
parents and students. The NSLP should not only be required to conform to
its own Dietary Guidelines, but information about total fat, saturated
fat, cholesterol, fiber, sodium, sugar, calcium, and iron content of
school meals should be readily available and accessible for those who
desire the information.
- The system for evaluating the nutritional adequacy of meals in the NSLP
should be updated to reflect current guidelines and to assist in
implementing those guidelines. The nutrient standard demo project is a
good first step.
The current guidelines that schools must follow in planning menus in
order to qualify for reimbursement require a preset number of servings of
specific food groups. This method is outmoded. Not only does it encourage
the inclusion of foods that contribute to nutritional excesses, but it
also limits other options that may add variety, interest, and favorable
nutrition components. Many ethnic dishes, for instance, make extensive
use of such lowfat, fiber-rich foods as vegetables, grains, and beans.
Meals including these types of foods can easily meet known nutrient
requirements while limiting excess fat, saturated fat, and cholesterol.
I represent a vegetarian organization. Vegetarians and ethnic minorities
should be consulted regarding food preferences. Soy substitutes for high
fat meats are also an option that should be encouraged in school lunches.
The current rationale for excluding 100% soy substitutes for meats should
be re-examined, since these are staples for so many people. Already there
is an exception made for Seventh-day Adventists; this option should be
extended to everyone. A school district in Hawaii has a large number of
students for whom tofu is a staple food. These students should be given
the opportunity to enjoy tofu-based foods in their school cafeterias.
Furthermore, if school meals are to be evaluated based upon nutrient
composition and not a preset number of servings from specific food
groups, then there should be no requirements for any specific foods in
school menus. There is no reason to mandate the inclusion of milk, for
instance, since menus free of dairy products can be devised which are
nutritionally adequate.*
A system that allowed for nutritional evaluation of meals based upon the
total nutrient content of the meal, rather than a preset number of
servings of specific foods, would be much more flexible and make it
easier for schools to adhere to the Dietary Guidelines. The variety and
interest that this would add to school meals would likely result in
greater student satisfaction with health-supporting meals, as well. The
Vegetarian Resource Group and the Vegetarian Nutrition Dietetic Practice
Group of The American Dietetic Association are available for consultation.
Thank you for this opportunity to express my views. -- Suzanne Havala,
M.S., R.D.
(*Editors' Note: It is written into law that cow's milk must be offered
in the school lunch program; therefore, the law would have to be changed
in order to eliminate this requirement.)
Vegetarian Products Appropriate for Individuals with Food Allergies
Readers with food allergies may want to purchase products from Ener-G
Foods, Inc. This company offers a wide variety of brown rice pasta, egg
replacer, brown rice pilaf, soy milk powder, etc. When requesting
information from this company, be sure to mention which food allergies
you have and to state that you are interested in vegetarian items. They
will then send you a list of their products that meet your needs. Write
to Ener-G Foods, Inc., 5960 First Avenue South, PO Box 84487, Seattle, WA
98124-5787; or call them at (206) 767-6660.
Congratulations to Clemson University's Food Service Administrator, Cam
Schauf, for sponsoring a food fair in recognition of World Vegetarian
Day, last October 1st. Over 400 students, staff, faculty, and their
families were treated to tasty vegetarian entrees, organic snack chips,
and healthy desserts. Chefs were on hand producing stir-fried tofu and
vegetables, and lentil, rice, and garbanzo bean burgers. All the food was
vegan. Vegetarian information was distributed to attendees. The event was
also supported by Friends of the Earth Vegetarian Society in South
Carolina.
Ambler Clothing offers t-shirts with a wide variety of vegetarian
messages including Only Cannibals Eat Animals, Pig Out on Veggies Please,
etc. Discounts are available on orders of 15 shirts or more. For more
information write to Ambler Clothing, 709 East Gray Street, Martinsville,
IN 46151; or call (317) 342-7728.
Congratulations to Katy Jo Reagan, a senior at Eaglecrest High School in
Aurora, Colorado, for winning the 1993 Bill Rosenberg Award. The prize,
consisting of a $250 bond and a beautiful plaque, is presented annually
to a person under the age of 18 who has made a substantial contribution
to ending farm animal abuse. Katy persuaded her school district to serve
meatless meals on the day of the Great American Meatout and also has
spoken to classes in her school on vegetarianism and factory farming. For
information on this year's contest, call Riki Jones at (703) 823-8951.
Musicians searching for non-leather drum heads can write to Laughing Crow
Arts, 25370 Wolf Creek Road, Crow, OR 97487; or call (503) 935-3372.
Their drums are ceramic with man-made Fiberskyn * heads. The drums are
heat and water resistant.
Vegan Epicure, 210 Park Place, Ithaca, NY 14850; (607) 272-0432,
manufactures vegan seitan (wheat) products in several flavors including
Hungarian peppercorn, pepperoni style, Cajun style, curry style, hot and
spicy Szechuan style, BBQ style, etc. They will ship items directly to
your door via UPS.
Friends of Animals is sponsoring Eco-Visions, a conference to explore the
vital connections between women, animals, the environment, and the future
of the planet. It will be held March 18-20, 1994, in Alexandria,
Virginia. Write to FOA, 2000 P Street, Washington, DC 20036; or call
(202) 296-2011.
The public is invited to celebrate 14 years of Food Not Bombs' support of
dignity, joy, and free expression with live music and dancing, poetry,
free vegetarian food, information tables, arts and crafts, etc. on May 1,
1994, in San Francisco, California.
In May, 1980, Food Not Bombs began providing an alternative vision to a
military economy by giving away free food on the streets of Boston. This
all-volunteer organization takes nonviolent direct action to protest war
and poverty. They feed hundreds of hungry people every week and now have
over 40 autonomous organizations across North America.
Contact Food Not Bombs, 3145 Geary #12, San Francisco, CA 94118; or call
(415) 330-5030.
The Rutgers Animal Rights Law Center and The Culture and Animals
Foundation are sponsoring Animal Rights: Strategies for the Nineties, a
conference to be held June 3-5th, 1994 at the Hyatt Regency Hotel, New
Brunswick, New Jersey. This conference will focus on grassroots work. For
information write to Mary Ann Serino, Coordinator, PO Box 32427, Newark,
NJ 07102; or call (201) 648-2011.
The Cornell University dining service is now offering vegan entrees at
every meal in each region of the campus. Since the 1970's, Cornell has
provided vegetarian entrees at every meal, but now they have added vegan
options. This move was prompted by seven months of discussion between
Cornell Dining and two student groups, the Cornell Greens Consumption
Committee and the Cornell Students for the Ethical Treatment of Animals.
Letters of thanks can be sent to Patricia A. Bando, R.D., 2336 South
Balch Hall, Ithaca, NY 14853-2011.
The Vegetarian Society of South Jersey has produced a vegetarian dining
guide for the South Jersey and Greater Philadelphia area. Copies can be
requested by sending a business-size self-addressed stamped envelope to
Dining Guide Offer, VSSJ, PO Box 272, Marlton, NJ 08053.
Meadowcreek, a non-profit Environmental Education Center located on 1500
acres in the Ozark Mountains of north-central Arkansas, is currently
looking for individuals to fill two positions -- a kitchen manager and a
facility manager. You must be knowledgeable in health and dietary issues
and able to meet various dietary preferences including non-vegetarian,
vegetarian, and vegan. For details write to Meadowcreek, PO Box 100,
Fox, AR 72051; or call (501) 363-4500.
According to a handout titled, "Findings From the School Nutrition
Dietary Assessment Study -- The National School Lunch Program (NSLP),"
virtually no schools conform to the Dietary Guidelines for Americans for
fat and saturated fat. Only 1% of schools offer lunches that provide an
average of 30% of calories from fat and only one school surveyed meets
the goal of 10% of calories from saturated fat.
Children eating in the National School Lunch Program have significantly
higher intakes of saturated fat and total fat than children eating other
lunches. Participant intakes of fat are 37% compared to 33% for children
who eat other lunches. Students' daily intakes of sodium at 4,633 mg are
almost twice the recommendation of less than 2,400 mg per day. In Fiscal
Year 1992, 24.6 million students participated in the lunch program each
day. Almost 99% of public schools and 83% of private schools participate!
The Lowfat Jewish Vegetarian Cookbook -- Healthy Traditions from Around the
World
This 224-page vegan cookbook, by Debra Wasserman, costs $15. It features
international, lowfat recipes. Each recipe has a nutritional breakdown
and menu ideas are offered. Try dishes such as: Moroccan Chickpea and
Lentil Soup, Polish Plum and Rhubarb Soup, Yemenite Green Bean Soup,
Eggless Challah Bread and Polish Apple Blintzes, Pumpernickel Bread and
Russian Flat Bread, Greek Fava Bean Spread, Lebanese Potato Salad,
Czechoslovakian Noodles with Poppy Seeds, Greek Lentil Croquettes, Indian
Curry and Rice, Passover Vegetarian Kishke (stuffing), Romanian Mushroom
Paprikash, Russian Blini, Spinach Pies, Ukrainian Kasha Varnishkes,
Armenian Stuffed Eggplant, Israeli Stuffed Grape Leaves, Italian Sauted
Chicory, Mushroom Barley Kugel, Potato Knishes, Turkish Pilaf, Greek
Zucchini Pastries, Eggless Hamentashen, Moroccan Couscous, North African
Barley Pudding, Romanian Apricot Dumplings, Syrian Wheat Pudding, plus
much more.
This 368-page book, by Suzanne Havala, M.S., R.D., costs $15. It is an
easy-to-use guide to lowfat eating that shows you how to reduce the fat
in your meals with a few simple changes, but allows you to continue
enjoying dining in Chinese, Mexican, fast food, Indian, natural foods,
and other restaurants. You'll also learn what to order when flying,
traveling on Amtrak, going to the movies, or visiting an amusement park.
Good food choices, before and after menu magic, fat content of foods, and
helpful charts are presented for these and many other situations. The
book also contains 30 days of quick lowfat meals, tips on how to modify
your own recipes, sample menus, weekly shopping lists, plus 50 lowfat
vegan recipes by Mary Clifford, R.D.
- The Lowfat Jewish Vegetarian Cookbook, by Debra Wasserman $15
(postage included)
- Simple, Lowfat & Vegetarian, by Suzanne Havala, M.S., R.D. $15
(postage included)
Send check to The Vegetarian Resource Group, PO Box 1463, Baltimore, MD
21203. Or call (410) 366-VEGE to charge your book order by Mastercard or
Visa credit card.
These items were originally published in the March/April 1994
issue of the Vegetarian Journal, published by:
The Vegetarian Resource Group
P.O. Box 1463, Dept. IN
Baltimore, MD 21203
(410) 366-VEGE
For questions or comments on this article, please contact Brad Scott at
[email protected]. This article may be reproduced for non-commercial use
intact or with credit given to The Vegetarian Resource Group. The
contents of this article, as with all The Vegetarian Resource Group
publications, is not intended to provide personal medical advice.
Medical advice should be obtained from a qualified health professional.
HTML by: Jonathan Esterhazy / Manitoba Animal Rights Coalition
/ [email protected]
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The Vegetarian Resource Group
PO Box 1463, Baltimore, MD 21203
(410) 366-8343 Email: [email protected]
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