When making your Giving Tuesday donations, please remember The Vegetarian Resource Group. Visit: www.vrg.org/donate

Here are some of the ways your donation will be used throughout the year to come:

$25 Sponsors sending Vegetarian Journal for a year to a Vegetarian/Vegan or Animal Rights Group located overseas in a poor country.

$50 Would go towards sending vegan literature to dietitians to give out to their clients.
$100 The cost to send a box of vegan literature to a student vegetarian/animal rights/ environmental organization for outreach on their campus.

$200 Allows VRG to send Vegetarian Journal for a year to 20 high school students applying to the Vegetarian Resource Group Scholarship.

$300 To print VRG Banners to use at outreach tables throughout the USA.

$500 Will enable us to give runner-up scholarships to high school seniors who promote veganism.

$1,000 So we can reprint our Spanish coloring book and continue outreach to Latino communities. See: El Arco Iris Vegetariano

Thank you for your support! We greatly appreciate it.

The Vegetarian Resource Group works year-round promoting vegan diets in all settings. Our goal has always been to make it easy for people to be vegan in locations such as college campuses, public schools, hospitals, restaurants, nursing homes, assisted living communities, camps, sports arenas, airplanes, trains, etc. We work closely with food service decision makers, food manufacturers, dietitians, doctors, nurses, teachers, and others to make it easier for you to maintain your vegan lifestyle throughout every aspect of your life. Please consider donating to VRG today. Your support makes a huge difference!

See: www.vrg.org/donate

My Dream Internship
By Savannah Lawrence

As a vegetarian and distance runner pursuing a career in writing, I found my dream internship with The Vegetarian Resource Group (VRG). My name is Savannah Lawrence, and I’m a college senior at Stevenson University and intern with VRG. Writing for the Vegetarian Journal allowed me to expand my resume, develop credible writing samples, and, most importantly, apply my love for vegetarianism, health, and fitness into my writing. My favorite article to write was a feature with ultrarunner Scott Jurek, who I would’ve never spoken to had it not been for VRG wanting me to incorporate my love for running into my writing for them (the interview will run in Vegetarian Journal in 2017).

The Vegetarian Resource Group (VRG) is a non-profit organization dedicated to educating the public on vegetarianism and veganism and the interrelated issues of health, nutrition, ecology, ethics, and world hunger. Through community outreach and its publications, VRG helps young students transition to meatless diets in healthy, affordable ways and connect to a community of like-minded individuals. At VRG I feel at home because I know that I won’t be mocked for my lifestyle choices and will be encouraged to incorporate my lifestyle into my written work. I’ve even had the chance to educate my classmates and friends on vegetarianism, animal welfare, and the environment because of my internship – it’s been a learning experience that extended beyond just myself.
Subscribe now to the Vegetarian Journal and allow future interns like me the opportunity to use their skills in meaningful ways. For just $35, you’ll receive a two-year subscription to the Vegetarian Journal plus a copy of Simply Vegan: Quick Vegetarian Meals. Look for my upcoming articles in 2017 issues of the Vegetarian Journal. I can’t wait for you to read them!

Check out what other interns had to say about their experiences here.

Internships like this one are possible with donations from people like you. Thank you for your support. My internship wouldn’t be possible without your help! Donate to The Vegetarian Resource Group here: www.vrg.org/donate

By Jeanne Yacoubou

On page 21 of an Allergen & Vegetarian/Vegan Menu Guide on their website, California Pizza Kitchen presents its vegan definition: http://www.cpk.com/Contents/Downloads/Nutrition-Allergen.pdf

VEGAN: No animal products, including butter, honey, cheese, eggs, and milk. This is the strictest type of vegetarian.

General tips for vegans and guidelines on what vegans should avoid at this restaurant chain appear below the definition:

For pizzas:
• All crusts are okay.
• Remove any meats and cheeses, but all veggies are okay.
• Only the pizza marinara, vegetarian black beans, and spicy marinara sauce are acceptable for this kind of vegetarian.

For pastas:
• Noodle to avoid: multigrain penne contains egg.
• Remove any meats and cheeses, but all veggies are okay.
• Only the tomato basil sauce (off menu) is okay for this kind of vegetarian.
• Sauces to avoid: Bolognese, chicken tequila, jambalaya, and kung pao all contain meat or shellfish; therefore, none of the items containing these sauces can be made vegetarian.

For salads:
• Many salads can be made vegan by removing any meats and cheeses, but veggies are okay.
• No dressings fit the vegan criteria. Salads can be served with oil and vinegar.

This document also lists the menu choices that California Pizza Kitchen considers to be vegan (or vegan with “minor modification”). Here are the dishes by category:

Small Plates & California Flatbreads
• Asparagus + Arugula Salad (no cheese)
• White Corn Guacamole + Chips
• Shaved Mushroom + Spinach Flatbread (no cheese)

Appetizers
• Lettuce Wraps (request with Chinese vegetables only)
• Tuscan Hummus (both pita options okay)

Soups
• Dakota Smashed Pea + Barley

Sandwiches
• (Locations Vary) Currently no options available

Lunch Salads (Locations Vary)
• Super Spinach + Quinoa (no pecans or champagne vinaigrette)
• The Mediterranean (no feta or mustard herb vinaigrette)

Lunch Pizzas (Locations Vary)
• California Veggie (no cheese)

Salads
• Quinoa + Arugula (no champagne vinaigrette or cheese)
• Roasted Veggie (no dijon balsamic)

Pastas
• Asparagus + Spinach Spaghettini (no Parmesan)
• Tomato Basil Spaghettini (off menu)

Pizza
• California Veggie (no cheese)

CPKids
• Kid’s Fresh Fruit
• Kid’s Olive Oil Fusilli
• Kid’s Tomato Sauce Fusilli

Desserts
• Currently no options available

Additionally, edamame is listed on the allergen chart as an “extra” (discussed below) and appears to be all-vegetable.

Here is the complete menu: http://www.cpk.com/Contents/Downloads/CPKmenu.pdf
There is a vegetarian icon on this menu which appears next to the vegan options as well. To distinguish between vegetarian and vegan options while dining, patrons must consult the Allergen & Vegetarian/Vegan Menu Guide or ask a Pizza Kitchen manager.

California Pizza Kitchen also provides definitions, general guidelines and appropriate menu choices in the Allergen & Vegetarian/Vegan Menu Guide for the following dietary preferences:
• lacto-ovo vegetarian
• ovo-vegetarian
• lacto-vegetarian

NOTE: There is no Ingredient Statement available on the California Pizza Kitchen website detailing all ingredients used in the dishes that this chain serves. We recommend that concerned diners contact California Pizza Kitchen for more ingredient information.

At the end of the Allergen & Vegetarian/Vegan Menu Guide, California Pizza Kitchen states:

WARNING: This list is compiled based on information provided to California Pizza Kitchen from food manufacturers and ingredient suppliers. CPK’s menu is diverse and contains a wide variety of foods, many of which contain one or more of the eight major allergens: Crustacean shellfish, eggs, fish, dairy, peanuts, soybeans, tree nuts or wheat. Ingredients or production and processing methods used by our suppliers may vary or change without notice and there may be product differences among regional suppliers. Additionally, normal kitchen operations involve shared cooking and preparation areas and cross-contact with other foods may occur during production, or we may need to substitute ingredients in menu items. We are therefore unable to guarantee that any menu item is completely free from any particular allergen or animal product, and we assume no responsibility for guests with food allergies, food sensitivities or dietary restrictions (unless it is a certified gluten-free pizza).

The allergen chart on pp. 16-19 of the Allergen & Vegetarian/Vegan Menu Guide provides additional information about shared equipment and several menu options identified by this chain as vegan or vegan with minor modification through an asterisk which leads to this statement: “Item does not contain allergen, but uses shared equipment with particular allergen” in the case of egg, milk and/or seafood/fish cross-contamination. This caveat applies to the following 10 of the 16 vegan or vegan with minor modification options listed above (note: California Veggie Pizza counted only once):
• Lettuce Wraps (with Chinese vegetables only)
• Asparagus + Arugula Salad (no cheese)
• White Corn Guacamole + Chips
• Shaved Mushroom + Spinach Flatbread (no cheese)
• Roasted Veggie Salad (no dijon balsamic)
• California Veggie Pizza (no cheese)
• Asparagus + Spinach Spaghettini (no Parmesan)
• Tomato Basil Spaghettini (off menu item not listed on allergen chart)
• Kid’s Olive Oil Fusilli
• Kid’s Tomato Sauce Fusilli

Here are the remaining six menu items (plus “extra” edamame from p. 19 of the Allergen & Vegetarian/Vegan Menu Guide) presented by the chain as vegan or vegan with minor modification and not potentially in contact with any animal or dairy product according to the allergen chart on pp. 16-19:
• Tuscan Hummus (both pita options okay)
• Dakota Smashed Pea + Barley Soup
• Super Spinach + Quinoa Salad (no pecans or champagne vinaigrette)
• The Mediterranean Salad (no feta or mustard herb vinaigrette)
• Quinoa + Arugula Salad (no champagne vinaigrette or cheese)
• Kid’s Fresh Fruit
• Edamame

The contents of this posting, our website and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

To support The Vegetarian Resource Group research, please donate at www.vrg.org/donate

Or join at http://www.vrg.org/member/2013sv.php

Additional information on restaurant chains can be found at
http://www.vrg.org/fastfoodinfo.php

Additional information on vegetarian restaurants can be found at
http://www.vrg.org/restaurant/index.php

By Natalie Allen, VRG Intern

Eating Vegan as a Teen Runner
By Natalie Allen

After deciding to become vegan for the animals, planet, and to benefit my personal health, I have learned how to fully sustain myself as a healthy teenager on a vegan diet. Also, I am a runner which makes what I eat that much more important. When running up to eight miles every day or running an intense speed workout during the cross country and track seasons, I have felt the effort I put into eating a whole plant based diet has drastically changed my running for the better. However, when my team goes on team bonding trips, to far away meets, or hosts team potlucks it can sometimes be a bit of a hassle to find things that a vegan can eat. Here is some advice I rely on as a vegan runner. I find that it helps to explain to my coach that I am vegan. When my coach or coaches have known that I am vegan, they have been more accommodating when it comes to things like setting aside a meatless spaghetti for me at the team potluck or making sure that there is always a vegan snack taken to meets. Overall, a sustainable and nourishing food plan as a vegan runner for me looks something like this (I am also a girl so male runners take this into consideration):

Breakfast- For breakfast I have a high-calorie meal that fills me up and fuels my day, I never skip breakfast! : Smoothie- up to five bananas, cup of frozen fruit, and supplements as desired such as ground flax, chia, or vegan protein powder. I may also add a vegetable such as spinach or kale.
Or
Oatmeal with fruit, nuts, and almond milk.

Snack- I usually have a snack that will satisfy a mild hunger. I choose snacks that satisfy a craving : Trail mix- almonds, dark chocolate chunks, cashews, raisins, etc.; snack bar- LARABAR, Clif Bar, Nature’s Bakery Fig Bar, etc.; fruit; popcorn.

Lunch- I usually make a lunch that incorporates a fat, protein, and carbohydrate. Considering this is the only meal that I eat before practice, I make sure to eat a good amount: Peanut butter and jelly sandwich on whole wheat bread; up to three fruits; vegetable- carrots, cherry tomatoes, celery, etc.; another snack.
Or
A vegetable soup. Dr. McDougal makes great on the go soups that are delicious and vegan (oftentimes I ask a teacher to heat up my soup in his or her classroom’s microwave); up to three fruits; another snack.
Or
Salad with chickpeas and dressing- I usually make my own dressing by mixing tahini, lemon, water, and seasonings or I combine apple cider vinegar and agave syrup for a quick vinaigrette; up to three fruits; another snack.

Post-workout fuel- I make sure that this meal is high in protein and carbohydrates considering this is what will help my body to recover after my workout and grow stronger: Smoothie- banana, frozen fruit, protein powder, other supplements as desired; whole wheat toast with peanut butter; trail mix; snack bar; etc. .

Dinner- At dinner I eat something that is carbohydrate and protein rich: Meatless spaghetti with tomato sauce and whole wheat or gluten free noodles with tofu as meat substitute.
Or
Vegetable and tofu stir fry with jasmine rice and soy sauce.
Or
Around three baked potatoes with toppings like beans, vegan cheese, green onions, etc.

Snack- This snack is typically had as dessert or eaten as a late night snack, so I make sure it fills me up and is satisfying: Dark chocolate, vegan ice cream, cereal, etc.

I also take a multivitamin, to make sure that I am getting all of the vitamins I need. I take a supplement that contains iron and B12. Women runners are sometimes low in iron and I want to make sure that I’m getting enough.

In the end, this is just a small look into what I eat as a teen vegan runner during the cross country and track seasons. I also find many meal ideas on the internet, specifically Pinterest. Vegan cooking should be fun and exciting, which is why I am always getting creative and having fun in the kitchen!

As for traveling long distance with my team, I have learned to always bring more snacks than I think I will need. Also, if I visit a restaurant or camp with my team, talking to the waiter or waitress, makes them happily willing to attend to my needs as a vegan. For example, my coach has taken our team on a bonding trip at the beginning of the season for the past two years. We venture up to Lake Davis in California and spend a few days at a summer camp turned cross country camp with Sierra Nevada Journeys. Food is supplied and the kitchen staff was happy to make me food that served my needs. Yet, I still brought a number of other snacks to fuel my workouts during the periods between breakfast, lunch, and dinner. This also goes for far away meets. Some of my meets during the season require a bus ride that can be over an hour long. I am constantly eating Clif Bars. They are my go to energy bar during the season! The Clif bar company is an environmentally friendly company and makes an array of bars that are easy to find, vegan-friendly, and taste good! Overall, by being a vegan runner and traveling with my team I have learned a lot. By eating the right foods and enough of them, I feel any teen can be successful as a runner and beyond. Good luck out there.

The contents of this posting, our website, and our other publications, including Vegetarian Journal, are not intended to provide personal medical advice. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement, info can change, people have different views, and mistakes can be made. Please use your best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

For more information, see:
http://www.vrg.org/nutshell/athletes.htmhttp://www.vrg.org/athlete/http://www.vrg.org/teen/#athletes

WHAT IS YOUR FAVORITE RESTAURANT CHAIN FOR VEGAN AND VEGETARIAN OPTIONS?
To vote, go to http://www.vrg.org/vote/index.php

Currently, the top chains are:

Chipotle
Qdoba
Taco Bell
Noodles and Company
Subway

For information about quick service chains, see:
http://www.vrg.org/fastfoodinfo.php
For a list of vegetarian and vegan restaurants in the United States and Canada, see:
http://www.vrg.org/restaurant/index.php

The Vegetarian Resource Group is an activist non-profit organization that does outreach all-year-long. We table at different events through the USA and also send literature free of charge to other groups/individuals doing educational activities in schools, hospitals, camps, restaurants, libraries, etc. around the country. Our ability to continue doing this depends on people like you! Your donations allow us to promote the vegan message whenever we’re called upon for assistance. Please consider becoming a monthly or quarterly donor to VRG.

Thanks so much for your support. You can become a monthly or quarterly donor online here: vrg.org/donate

By Natalie Allen, VRG Intern

When visiting Reno, Nevada, many spend their time gambling in the casinos, however, Reno’s up and coming MidTown district is The Biggest Little City in The World’s twist on the “hipster” scene. The MidTown district runs up South Virginia Street in downtown Reno. In Midtown tourists and locals can dine and shop along the Truckee River. MidTown consists of only local businesses, many which bring an environmentally sustainable approach to the way they are run. Restaurants use local ingredients and supply many vegetarian/vegan dishes, while shops sell local, Fairtrade, and organic products. With MidTown’s location being so close to the Truckee River, guests can enjoy the aesthetic and peaceful atmosphere which MidTown has to offer, while being able to socialize with local business owners. Reno is such a small city, and the MidTown district rests at the heart of it all.

Often times it is hard to decide where to eat in MidTown. With every restaurant generating lots of buzz, customers feel bombarded by all of the great restaurant choices they are able to make. Restaurants like Greatful Gardens and The Laughing Planet Cafe offer an ample vegetarian/vegan selection on their menus.

Recently, I took my good friend Maddie out to eat at The Laughing Planet Cafe. Although she is not a vegetarian or vegan, she found the idea of going out to lunch there to be exciting. From school, we drove the twenty minutes to downtown Reno. Right off of South Virginia Street rests Laughing Planet Cafe, located at 650 Tahoe Street which is directly opposite of South Virginia. We pulled into the small parking lot and as we hopped out of the car we recognized their logo of a happy green planet. The logo represents exactly what they stand for! There is a patio out front and tons of space inside to eat.

We grabbed a menu and decided what we were going to order. Overall, everything can be made vegetarian/vegan. Daiya cheese is available along with substitutes of tofu or tempeh for every meat dish. Maddie decided on the vegan “Thai Bowl” ($9.00) which included, “baked organic tofu, garlic green beans, and steamed broccoli on brown rice or jasmine rice, topped with cilantro lime slaw and served with Thai Lemongrass Peanut sauce.” I decided on the “Tempeh Royale” burrito ($8.50) which included, “Brown rice, Smart black beans, tempeh, sautéed kale, pico de gallo, and fresh guacamole.”
We both got a cookie and sat down outside on the patio with the vibrant afternoon sun on our backs. Within ten minutes we were served our food and eating began. My burrito was simply delicious. I had tempeh before and had classified it as not my thing, but Laughing Planet made me want to have tempeh every day; at first I was convinced it had to be real meat. The kale was an unexpected player in my burrito that not only added flavor, but was a great way to sneak in a healthy vegetable into a burrito. The guacamole really brought everything together. At a decent price, The Laughing Planet’s “Tempeh Royale” burrito is a magnificent burrito that proves eating vegan is just as good and at times even better than eating meat. My friend Maddie loved the baked tofu in her bowl yet found the sauce a bit too spicy for her taste and didn’t end up eating every last bite like I had. The setting at Laughing Planet was wonderful, I was able to take my friend Maddie out to lunch at a place where omnivores and herbivores could eat in peace. For any vegetarian and vegan living in the Reno area, The Laughing Planet Cafe is a restaurant you need to try. Afterward we spent our time perusing the shops up and down South Virginia Street, which marked a great end to our Thursday afternoon. Thanks Laughing Planet!

For more information see: http://laughingplanetcafe.com/
For information on vegetarian restaurants throughout the U.S. and Canada, see: http://www.vrg.org/restaurant/index.php

Through December 31, 2017, you can give a gift membership to The Vegetarian Resource Group (includes a 1-year subscription to Vegetarian Journal) for $15 each (40% discount). This is a terrific way to share the vegan message, as well as support VRG.

Gift subscriptions can be done online by simply typing in your message and the address(s) of the gift recipient(s) in the comments field. Click here: Gift Sub

By Alicia Hückmann, VRG intern

Taking off from Newark New Jersey for Germany, I got on my plane (United Airlines) with relatively great expectations because of the vegan menu provided by Lufthansa on my flight to the USA. Dinner was indeed quite good. It was something like Indian curry, a cookie, and a small salad. It turned out, however, that the staff apparently didn’t think that “requires special menu” applies to breakfast as well. In the morning, every passenger received a menu consisting of (dairy) yoghurt and a butter croissant. When I asked for a dairy-free, egg-free meal, they gave me a muffin containing eggs, a bit of butter, and about 5 grapes. When flying as a vegan, remember always to carry some extra food with you just in case!