By Laura McGuiness, VRG Intern

The 2013 Animal Rights National Conference was a huge success. As a vegan myself, there was nothing more exciting than spending my weekend with hundreds of fellow animal rights advocators who share my same vision.

I found it intriguing that so many different people flew, drove, or rode to this one spot just to meet others and learn about animal rights. While at The Vegetarian Resource Group booth, people would walk around and take a look at VRG’s many cookbooks/materials. We were able to talk with the attendees about where they were from, why they were there, and even why they chose the particular book they bought. One interesting man came in to buy a cookbook for vegan cupcakes and informed us that he is part of an organization that is creating the first ever farm animal refuge in Mexico. He gave us his business card so we could possibly reach out to Spanish-speaking countries and in return, we provided him with a free copy of his cupcake book!

The other booths were interesting to visit. The different organizations and their respective ideas were absolutely fascinating to see; I had no idea there was a group solely dedicated to helping animals in India (Help Animals India) or “Kale Yes! Vegan Fashions,” who make vegan-friendly t-shirts sporting nothing but a picture of kale. It was a lot of fun to learn about the different groups.

It was amazing to learn about the different approaches to animal rights and how each approach has its own place within the movement. It was intriguing to attend these workshops, meet new people, learn from their ideas, and build my own opinions off of these new experiences.

To intern at The Vegetarian Resource Group, see http://www.vrg.org/student/
To volunteer at VRG booths, email [email protected]
To support The Vegetarian Resource Group outreach, donate at http://www.vrg.org/donate

By Kitty Jones, VRG Intern

First of all, you deserve serious props for everything you do and have done for the vegan and vegetarian movement. Being veg in and of itself is a marvelous achievement. Nevertheless, perhaps now more than ever, there are so many causes and issues worth fighting for around the world. There are also countless actions you can take and decisions for you to make to address these issues. The vegan movement ties in not only animal cruelty issues, but also human health problems and environmental degradation. Being an activist opens you up to all kinds of new information, a lot of which is negative and can be completely overwhelming at times. However, keep in mind that you are a single individual and can only do so much; yet you can do something and make a significant difference in the world. Maintaining your optimism and emotional health is very important if you’re going to be an effective, long-term activist. Luckily there are many ways to avoid burning out.

Burnout refers to when an activist is overwhelmed with stress or feels unable to deal with the challenges or workload of being an activist. People may feel more irritable and cynical or depressed and simply exhausted, or have other painful emotions that hinder their effectiveness as activists. Some people do not fully realize that they are burning out and how much it is affecting them emotionally or physically. If you know of someone who may not be handling their stress very well, perhaps you can offer them help and some advice. There is a lot to deal with, even on a daily basis being an activist; burnout is hardly the individual’s fault. I know that I sometimes feel defeated and disheartened by simply checking my e-mails from various animal rights, human rights, and environmental protection groups each day.

In order to overcome and proactively prevent burning out, you will need techniques to manage stress and healthy coping mechanisms. One of the best things I can recommend is exercise. Exercising, whether it’s running, walking a dog, hiking in the woods, or going to the gym, boosts your brain’s production of feel-good neurotransmitters (called endorphins) and has been proven to reduce feelings of depression. In addition, exercising is a form of meditation in that the concentration on movement helps you forget your day’s tensions. People literally feel happier and often more self-confident when they exercise.

Exercise has helped me personally. I experienced a deep depression early on in my activism. I refused to allow myself to relax, watch a movie, play a game, or do any other activity that I felt was a waste of time because it wasn’t helping the world. I didn’t stop my activism, but I was being completely overwhelmed by all the torture animals endure, all the rainforests being clear-cut, and all the people in sweatshops. I was developing very harmful coping mechanisms until I tried running. A few summers ago, after volunteering with the Humane League on Warped Tour I went for an hour-long jog and I found it to be very relaxing and helpful for me. I now literally jog everyday and it alleviates a lot of my stress. I realize exercise isn’t everyone’s bag, so here are some other ideas.

Taking care of your body can do wonders for your emotional health, which is why eating healthier is also beneficial. Although a vegan or vegetarian diet is usually healthier than the average American’s, there are probably some foods you could add to or remove from your diet that would make you feel healthier and happier. Try to reduce your consumption of junk foods that are high in sugar, salt, and fats. You’ve heard it a million times; but you can’t have too many raw fruits and vegetables as well as whole grains like brown rice and quinoa.

Getting good sleep is crucial to your overall health. There is a biochemical connection between sleep and stress. Lack of sleep puts extra stress on your body, increasing the levels of the stress hormone, cortisol. Most people need seven to nine hours of sleep, so try to be within that range.

Socializing is a vital part of a one’s psychological wellbeing. Spend some time with your friends, just “hanging-out” and do things not related to activism such as cooking and watching movies (comedies are best; the more you laugh, the better). Or if you want to do activist-type things together try to make them fun and enjoyable. Many activists tend to surround themselves with like-minded activists. Being with other activists is wonderful and can build up your morale for the cause, provide much-needed support and a sense of community. Some people, however, can marginalize themselves within a small activist community, isolated from other people who are not vegan or vegetarian. I would encourage activists to maintain friendships outside of the activist circle.

If you’re feeling burnt out and powerless, it can actually help to get more involved in the movement. Volunteer work, protests, vegan bake sale fundraisers, and other events give you a sense of accomplishment. Check out your local shelters, community gardens, bicycle co-ops, non-profits, or vegan advocacy groups. See what you can and want to do to help out. When I’m feeling stressed out I find it worthwhile to volunteer with Food Not Bombs or Action for Animals. I feel so satisfied that I’ve ‘done my part’ that I feel more relaxed.

Remember that you are not alone in your efforts and that you are helping to make the world a better place. There are other activists out there and we’re all doing the best we can, keeping in mind what we can handle. You cannot solve every problem and you’re not expected to. Relax, smile, laugh, eat some fresh fruit, and go for a walk! You’ve got this. You can do it.

For more vegan, vegetarian, and veg-friendly restaurants in the United States and Canada see: http://www.vrg.org/restaurant/index.php

Be Raw Food & Juice
http://www.berawfoodandjuice.com/
6005 Berkshire Ln., Dallas, TX 75225
(214) 234-0106
Vegan/raw foods/organic/juice bar. Be Raw is small, but their food is packed with flavor and live nutrients. Choose from a variety of raw creations such as their Coconut Kale Enchiladas, Bliss Burger (made from sunflower seeds), Spaghetti & ‘Meat’ Balls, or Raw Pizza. Save room for a Chocolate Bliss smoothie or a slice of Purple & Pink Raw Cheesecake. Outdoor seating is available. Be Raw is located in Preston Center. Open Monday through Saturday for lunch and dinner. Open Sunday for lunch. Full service, take-out, fresh juices, smoothies, VISA/MC/AMEX/DISC, $-$$.

Crossroads Kitchen
http://www.crossroadskitchen.com/
8284 Melrose Ave., Los Angeles, CA 90046
(323) 782-9245
Vegan/Mediterranean. From celebrity chef Tal Ronnen comes an all-vegan restaurant and bar. Crossroads Kitchen serves plant-based, innovative, and seasonal cuisine in a stylish and beautiful atmosphere. They specialize in small plates and Mediterranean foods. Crossroads is located at the corner of Sweetzer Avenue in West Hollywood. Reservations are accepted. Valet parking is available. Open Monday through Saturday for dinner through late night service. Open Sunday for dinner. Full service, catering, wine/beer/alcohol, VISA/MC, $$$.

Kitchen 17
https://www.facebook.com/Kitchen17
613 W. Briar Pl., Chicago, IL 60657
(773) 661-1757
Vegan/café. Kitchen 17 is an all-vegan café featuring sandwiches, salads, and pizzas. Try delicious selections like the Rosemary Veggie Burger, Not Chicken Salad Sandwich, Tofu Skewers, or Build Your Own Pizza. Kitchen 17 is located between Broadway and Orchard Streets in the Lakeview area of Chicago. Open Tuesday through Friday for dinner. Open Saturday for lunch and dinner. Open Sunday for lunch. Closed Monday. Deli-style, take-out, delivery, BYOB, VISA/MC/AMEX/DISC, $-$$.

Vegan Pizza
http://www.veganpizzaoc.com/
12022 Chapman Ave., Garden Grove, CA 92840
(714) 750-8686
Vegan/pizzeria. Vegan Pizza is just what you’d expect from its name — vegan pizza! They offer creative gourmet pies like the Barbecue Chik’un and Philly Cheez Steak pizzas. Sandwiches, calzones, pasta, and salads are also available. Vegan Pizza is located in Orange County. Open Monday through Saturday for lunch and dinner. Open Sunday for dinner. Full service, take-out, delivery, non-alcoholic beer, VISA/MC, $-$$.

Former Vegetarian Journal Senior Editor Keryl Cryer just let us know about a cruise she took on Holland America Line from Boston to Quebec that offered an incredible veggie menu with many vegan options. Appetizers include Sushi Roll, Vietnamese Vegetable Spring Roll, and a Middle Eastern plate including hummus, stuffed grape leaves, and tabbouleh. Vegan soups include Asian Noodle, Roasted Butternut Squash, and Pasta Fagioli. They also have vegan salads including Spicy Lentil and Garbanzo Salad.

Vegan entrees include Pad Thai Noodles, Vegetable Jambalaya, Sweet and Sour Vegetable Tempura, and Grilled Vegetable and Tofu Kebob. Keryl says, “The vegetarian menu never changed. Each night, they would bring out that menu, as well as the regular menu for the next night. Then, I could decide what I wanted because the options on the veggie menu had to be ordered a day ahead of time. If I wanted one of the (at least) two nightly “gourmet vegetarian” options on the regular menu, I could just request it that night. I usually ended up with some combination of the two menus.”

In addition, Keryl said the “regular” menu also had many veggie options including BBQ Tofu, Asian cuisine, etc. See http://www.hollandamerica.com for more information on this cruise.

We received this note from Kelsey Maloney at PAX. Note: If you live in Baltimore, Maryland and are interested in hosting vegetarian exchange students, you can contact Meredith Safford at 410-382-5359 or email [email protected]

Good afternoon! My name is Kelsey Maloney and I work for PAX. PAX- Program of Academic Exchange is a Department of State designated nonprofit international high school exchange organization. Each year PAX facilitates in the placing of some of the best students from over 70 countries around the world. Students are given the opportunity to study in the US for one academic school year, thus promoting cross-cultural learning.

I am writing to you today to share with you a unique opportunity in which I hope you will share with your members. We are currently looking for host families that can accommodate vegetarian students for the upcoming 2013-2014 academic school year. We at PAX feel the best suited families for these students are those who are familiar with a vegetarian diet and lifestyle. All of our students have gone through tremendous screening and have interviewed at length to be admitted into our program. Students come with full medical insurance and are responsible for all personal expenditures. We ask that host families provide living arrangements, a suitable study environment, and participation in family meals.

Hosting is a unique and rewarding experience that builds bridges, creates life-long friendships, and connects the world one family at a time. This is an opportunity to experience a foreign culture right in the comfort of your own home!

If you know anyone interested in hosting for the upcoming 2013-2014 school year please pass this information along.

For additional information I encourage you to visit our website at http://www.pax.org/

I have also attached a “quick link” about host families below:
Host family Q&A

Thank you so much for your time, help, and consideration.

With the greatest appreciation,
Kelsey Maloney

Noam Lautman is one of the winners of our 2013 video scholarship! Noam stated, “I became interested in vegetarianism when I was about 10 years old. My uncle and his family took me to an upscale fish restaurant where they ordered lobster on a bed of rice. I had never seen such a thing before, and it was quite a shock to see a whole lobster sitting there, just as advertised, on a bed of rice. I could hardly look at it and went to eat at another table. Later my father told me that to cook a lobster, people buy it live and dump it in boiling water. That was my introduction to trying to eat in a more humane manner.”

To see other winners, visit: http://www.vrg.org/veg_videos.php

By Karen Leibowitz, VRG Intern

When choosing a university to attend, among the several factors to consider – residence life, level of class intensity, location, etc. – food is at the top of several people’s list. As a vegan, it was crucial for me to find a school where plenty of vegan options were available. Fortunately, James Madison University (JMU), located in central Virginia, is one school you can count on having vegan (and lots of vegetarian) options available.

JMU has won 3rd and 4th place in the Princeton Review for best campus food. Their East Campus Dining Hall has ranked 5th best college dining location in the country. Needless to say, the vegan food available is extremely tasty but also very healthy. The vegan options do not consist of many processed foods like mock meats and cheeses, but rather whole foods as much as possible. Stir-fry stations offer a variety of
ingredients to choose from: brown rice, onions, carrots, mushrooms, broccoli, locally-made tofu. Burritos, veggie burgers, and hummus bagel sandwiches can be found almost anywhere on campus. Both buffet-style dining locations have elaborate salad bars, which include locally-grown lettuce, and a separate vegan/vegetarian station with menu items that vary everyday. Some of the vegan menu items include Moroccan vegetable stew, cauliflower curry soup, pot pie, sushi, and sloppy Joe’s. Vegan oatmeal cookies are a big hit, even among non-vegans, and one of the dining halls whips up a batch of vegan brownies every now and then. My favorite meal to order is the Falafel Fanatic salad which is a spinach and romaine salad with freshly made falafel, chopped cucumbers, tomatoes, and onions, topped with a large dollop of red pepper hummus, with everything piled on top of a whole wheat pita.

The food staff are very accommodating to vegan diets as well. Earlier in the spring, one of the soups featured was Cuban Black Bean soup. I asked the chefs if the soup was vegan. They were very friendly and helpful in finding out who cooked it and where the recipe was archived. It turned out the recipe called for sour cream, but they offered to make a small batch without sour cream just for me!

While vegan options at JMU are not as fancy as some of the pacific Northwestern universities, for an East coast school, you will be pleasantly-surprised at the sizable amount of delicious options available. In addition to the many vegan items on campus, the city of Harrisonburg has many vegan-friendly restaurants and a very vegan-friendly food co-op in walking distance.

For information on dining options at other colleges, visit: http://www.vrg.org/blog/category/college/
For more information on college dining options, visit: www.vrg.org/journal/vj97jan/971coll.htm

By Jeanne Yacoubou, MS
VRG Research Director

An online reader commented on our website that a P.F. Chang’s chef in Pennsylvania had told her “‘We can’t guarantee that any of our dishes are vegan because we use egg wash in our sauces.’” Since this was contradictory to what P.F. Chang’s had told us in the past, we contacted the restaurant chain to see if there had been a change in menu ingredients or preparation methods.

The Marketing Coordinator at P.F. Chang’s told us that he had consulted with the nutritional team who responded in May 2013:

I am guessing the chef mixed his line of thought as all the proteins contain egg in the marinades and the majority of the sauces contain chicken broth and ‘whey” protein (milk). Also, regarding “vegan” due to the use of sugar, and depending on the level of “vegan” the customer is…it would be the sugar that would limit the rest of the menu items after we sort out all of the chicken broth and dairy.” Our Guest Service is another avenue for these types of inquires. They can be reached at [email protected].

The VRG asked P.F. Chang’s to clarify whether this response applies to their vegetarian-labeled dishes. We received this reply:

The only dishes that do not contain animal products (animal protein, eggs & dairy) are the menu items noted on the menu as vegetarian: Coconut Curry Vegetables, Buddha’s Feast, Ma Po Tofu, Stir Fried Eggplant and Vegetarian Fried Rice…[The sauces in these entrées] would still contain sugar and thus we would not refer to them as “vegan” …[but] only “vegetarian” due to the way in which sugar is processed. Each dish is made to order with clean equipment and while the possibility of cross contamination in all restaurants is possible due to the presence of all ingredients/allergens our vegetarian recipes would not be altered and thus would not contain animal proteins/broths, egg- or dairy-based ingredients.

On P.F. Chang’s menu, viewed online in June 2013, several appetizers and side dishes as well as the entrées listed above were labeled “vegetarian” with a special icon:

Vegetarian Appetizers at P.F. Chang’s:

• Chang’s Vegetarian Lettuce Wraps
• Spring Rolls
• Edamame

Vegetarian Side Dishes at P.F. Chang’s:

• Spicy Green Beans
• Shanghai Cucumbers
• Spinach Stir-Fried with Garlic
• Garlic Snap Peas
• Sichuan-Style Asparagus
• Asian Tomato-Cucumber Salad

P.F. Chang’s provides nutritional information on its website: http://www.pfchangs.com/images/Nutritional%20Info/ChangsNutritional.pdf.
The vegetarian icon appears in the nutrition chart next to all vegetarian item listings making it very easy for nutrition-conscious vegetarians to use.

Other recent VRG articles about P.F. Chang’s:

• “No Ghee” Says P.F. Chang’s
• P.F. Chang’s Vegetarian-Labeled Dishes: Oyster Sauce is All-Vegetable; No Honey, Egg or Dairy Present
• P.F. Chang’s ‘Vegetarian’ Entrées Contain No Animal Ingredients
• Who’s the Veggie-Friendliest of Them All?

The contents of this article, our website, and our other publications, including the 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 employees or company statements. Information does change and mistakes are always possible. Please use your own best judgment about whether a product is suitable for you. Further research or confirmation may be warranted.

For the latest news on fast food and quick service chains, visit http://www.vrg.org/fastfoodinfo.php

To support our research, donate at http://www.vrg.org/donate

We’re looking for a reliable part-time IT Jack or Jill of all Trades with problem-solving skills to maintain and update the following in Baltimore, Maryland:

1) Hardware
2) Hardware troubleshooting
3) Software support
4) Networking
5) Network security
6) Website
7) Numerous related tasks as necessary

Knowledge of the following helpful: Linux, Microsoft Windows, Excel, Access, Adobe Creative Office, Microsoft SQL, HTML, computer networking, DNS, WordPress, backups, printer hardware, scanners, Bookstore software, and working with volunteers.

Please send cover letter, resume, and salary requirements to The Vegetarian Resource Group, Att. IT Administrator job; [email protected]

By Kitty Jones, VRG Intern

One of the best ways to spread the idea of vegan (or vegetarian) eating is simply by giving people vegan food to try! Not only do they literally get a taste of vegan food, but they are left with a positive impression of the lifestyle; who doesn’t like smiley people giving away free snacks?

I first did vegan food sampling with Action for Animals in Seattle. We had set up a table on the sidewalk to give out free veggie hotdogs because it was National Hotdog Day. Most organizations and individuals do food sampling on special days or specific occasions. I do them every Friday evening in front of my local grocery store. I think it’s a lot of fun and it is not too hard for anyone to do themselves!

The first and sometimes most difficult step is to find a location to sample. Some people pass out samples on the sidewalk, on their campus, at events or shows, in their school cafeteria, outside stores, or wherever people are that might be receptive. Always make sure you have permission to pass out food. You may have to fill out an application or permit. If you’re tabling at an event or with an organization, check if food is allowed. Chances are you can have whatever you want at your table. If you want to table at a grocery store check with the manager ahead of time to make sure that it is okay. With stores they often don’t believe that you just want to give away free food (your only motive being the promotion of vegan or vegetarian diets). Employees may tell you that you can only do sampling on public property, which might be far away from the store entrance; if that’s the case you might try speaking with the manager of the store again or asking a different store. When I began tabling at my local grocery store they told me I couldn’t. So I did anyway and now I’m friends with the assistant manager and a bit of a store-wide celebrity. This method may not always be successful.

The next step is to get all your materials together. First you will need a small card table, or a bigger one if you’re doing a big event, like the Great American Meat Out. You should also get fliers about what you’re doing. You can get great fliers about going vegan and health, animals, the environment and more from groups like Action for Animals, Vegan Outreach, PETA, The Vegetarian Resource Group, etc. I personally use “How you can help animals” and “What’s wrong with dairy and eggs” fliers from Action for Animals. Make sure the fliers you get are appropriate for the food you’re handing out. For example you wouldn’t want to hand out Tofurky sausage samples along with “Fishing Hurts” fliers. Don’t forget to have a sign somewhere that says “FREE VEGAN FOOD SAMPLES” or something along those lines to get people’s attention. Depending on the food you’re sampling, you may or may not need gloves. I have rarely needed gloves because I choose to sample food using tooth picks or with sample cups. If you’re directly touching food, use gloves. I recommend using biodegradable ones (yes, those exist) if you need them. You may also need toothpicks, small sampling cups, and a trash/compost container. People often want coupons for the products if they like them. You can contact the companies and ask for coupons to give away. Companies are often more than happy to give you free coupons and people are more likely to buy vegan food if they have coupons.

Next, decide what food you want people to try! Remember that the people sampling this food may not have ever eaten vegan food so you want to make sure it’s something tasty. Even though you may love kale chips or almond butter spirulina sandwiches (I sure do!) these types of foods are not food for sampling. Some people are adverse to veganism because they feel they have to change their whole lifestyle; that’s why it helps to show them that there are vegan versions of all their favorite foods. Foods like Tofurky deli slices and sausages, vegan yogurt, soymilk and almond milk, and vegan brownies or cookies are more likely to get people interested in vegan eating. If you have foods that require cooking, like Tofurky sausages, cook them ahead of time and keep them warm until sampling in some sort of container. With frozen or cold foods, such as Tofutti Cuties, keep them cold in a cooler until it’s time to give them out. Don’t leave samples that need to be refrigerated sitting out for a long time and don’t use them a second day if they weren’t kept consistently cold. Try to cut your foods into bite-sized samples. For example, I cut Tofutti cuties in half and Tofurky deli slices (on small pieces of bread with Vegenaise on them) into fourths when I’m sampling.

It is always very helpful to have someone working with you. Ask your friends if they would like to help you, even if you think they don’t care about vegan activism. A lot of my friends who are not vegan still enjoy helping me sample vegan food. Plus, if there is more than one person at the table one can hand fliers to each person that takes a sample while the other person talks to people or hands out samples.

In my experience, I usually set up a table with the samples in cups or on a tray with toothpicks in front of the packages of the products. I have a sign or two on the sides of the table that say “FREE VEGAN HOTDOGS” or “FREE SOYMILK,” or whatever it is that I’m sampling. People can take samples right off my table or tray while I also hand them directly to people walking by. Sometimes people want to talk to me or have questions about why I am giving away free food or about vegan eating. Your answers will vary from mine, but I always explain that I don’t work for the company and am doing this activity because I care and want people to eat vegan food. I also have a food handler permit (a card that certifies that you know proper food handling techniques), however I doubt this is necessary for most people, as I’ve never been asked for it.

I have found that people are very receptive to leaflets and the idea of eating vegan when they’re literally eating vegan food. Occasionally someone will dramatically spit out whatever you’ve given them, but just brush it off and let them know there are lots and lots of foods that don’t contain animal products, which they might like better. People are almost always happy to try the samples and only rarely have I ever been given a hard time. If someone is rude to you or antagonizing you, just ignore them. If they’re finding fault with you (which often happens when people feel guilty for eating animals), just remind them you’re doing the best you can and let it go. The most common negative comment I hear is “the plants that made this felt pain too”, which I don’t take seriously at all (clearly they don’t either if they’re eating the sample) and I often say that there is no need to kill and eat animals and give them a flier.

In case you don’t have the money to buy vegan food samples, or to pay for the fee for a table at an event (if it costs you anything), or to buy leaflets, I recommend checking out VegFund.org. VegFund is a non-profit that gives activists small grants in order to buy the supplies they need for vegan food sampling, video outreach and other projects to promote veganism. I have used VegFund for almost all of my food sampling events.