CARE Community Health & Wellness Fair
Hosted by Living Classrooms Foundation
Saturday June 9th 10:00am-3:00pm
Carmelo Anthony Youth Development Center 1100 E Fayette Street
http://www.livingclassrooms.org/

Living Classrooms Foundation (LCF) is a non-profit educational organization based in Baltimore-Washington that drives out its mission through hands-on education and job training. Braiding three integral resources: urban, natural, and maritime, the organization creates a “living classroom” experience for students. The results of the programs strengthen the community with employable stewards with increased environmental awareness.

The VRG was invited to participate in a Health & Wellness fair hosted by LCF at their office in downtown Baltimore, near Fells Point. The event is open to LCF’s students, their families, and the community. Over 15 vendors will also be present, including our friends from Land of Kush, who will be serving up fresh vegan soul food. Stop by our booth to learn about vegetarianism and its positive affect on the environment and establishing healthy eating habits at any age!

Boulder Green Streets
Sunday September 16th 10:00am-4:00pm
East Pearl Street, between the Pearl Street Mall and 20th Street
http://www.bouldergreenstreets.org

Closed to cars and open to people, this unique street festival is dedicated to natural, organic, and eco-friendly products, activities, and happenings. Boulder Green Streets is a day-long block party celebrating community. Featuring music and dance, a parade, outdoor climbing wall and mobile skate park, kid’s activities, art and cultural presentations, talks, displays and more!

Excited to have an opportunity to reach out to the Colorado community, VRG will host a table at this Boulder Green Streets with brochures, handouts, and sample issues of Vegetarian Journal. We will also have a special offer on Vegetarian Journal subscriptions! If you are in the area you will not want to miss this green-minded block party!

If you are interested in volunteering at a VRG booth at an event in your community, email [email protected]. For a list of other ways to get involved, visit: http://www.vrg.org/getinvolved.php

Donations from individuals like you help The VRG continue to sponsor outreach.
To donate, please go to: http://www.vrg.org/donate

by Jeanne Yacoubou, MS

VRG Research Director

In February 2012, The VRG received a question through our website about ingredients (also known as microfractions) in protein supplements including protein bars, powders, and drinks. The questioner wanted to know the source of several ingredients often found in these products such as albumin; alpha-lactalbumin; immunoglobulins; beta-lactoglobulin; lactoferrin; glycomacropeptides; and lactoperoxidase.

The VRG researched many companies selling a wide variety of protein supplements. We compiled the information in the following chart. Please note that the most common commercial sources for use in food products (specifically protein supplements) are listed in order of predominance as researched by the writer in May 2012. We have made generalizations that are well-supported by information collected from many companies.

Readers interested in specific products should always conduct their own investigation if there are any doubts, starting with the website of the product’s manufacturer (not a reseller). Note also that some of these ingredients are commonly used in laboratories where purified animal sera are often common sources. In these cases, the ingredients are not food grade (unless they’re being investigated as food grade ingredients) and not available for purchase by consumers.

Those who would like to learn more about common ingredients in dietary supplements may find the National Library of Medicine’s Dietary Supplements Ingredients Database informative and useful as a preliminary research tool: http://dietarysupplements.nlm.nih.gov

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 companies. 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 more information on food processing methods and food ingredients and to purchase our Guide to Food Ingredients, please visit our website at http://www.vrg.org/ingredients/index.php

For updates on ingredients and other information of interest to vegetarians and vegans, please subscribe to our e-newsletter: http://www.vrg.org/vrgnews

There are many ways to stay connected to The Vegetarian Resource Group!
Get our blog delivered right to your inbox: http://feeds.feedburner.com/TheVRGBlog
Follow us on Twitter: http://twitter.com/VegResourceGrp
And like us on Facebook: http://www.facebook.com/thevegetarianresourcegroup

To support VRG research, donate at https://www.givedirect.org/give/givefrm.asp?CID=1565

These vegan restaurants were recently added to our online restaurant guide. To find restaurants in your area, visit: http://www.vrg.org/restaurant/index.php

Café Elite
1501 Preston Rd., Ste. 800, Plano, TX 75093
(469) 828-0607
Vegan/organic/natural foods. Enjoy the completely vegan menu at Café Elite. Selections include Chik’n Parmesan, Homemade Sloppy Joes, Tofu Wrap, Raw Pizza, and Classic Vegan Burger. Feel free to call to find out the Daily Special and Soup of the Day. Open Tuesday through Sunday for lunch and dinner. Closed Monday. Full service, take-out, delivery, catering, smoothies, soymilk, VISA/MC/DISC, $-$$.

Padmanadi Vegetarian Restaurant
10740 – 101 St., Edmonton, AB T5H 2S3
(780) 428-8899
Vegan/Indonesian. The food at Padmanadi is a blend of Indonesian, Chinese, Thai, and Indian cuisines and is all-vegan. The menu contains a variety of options including rice and noodle dishes, mockmeats, and wheat-free selections. Try such dishes as Chili Tofu, Spicy Coconut Eggplant, BBQ ‘Pork,’ or Ginger ‘Beef.’ Padmanadi is closed between lunch/brunch and dinner, so please call ahead for hours. Reservations are strongly recommended. Open Tuesday through Friday for lunch and dinner. Open Saturday and Sunday for brunch and dinner. Closed Monday. Full service, take-out, delivery, soymilk, espresso, special beverages, VISA/MC/AMEX/DISC, $-$$.

Pura Vida Bakery & Bystro
1236 Western Ave., Las Vegas, NV 89102
(702) 722-0108
Vegan/organic/bistro/bakery. Pura Vida Bakery & Bystro is an all-vegan restaurant and bakery in Sin City! Featuring a fusion of Caribbean and Southwest cuisines, the menu is created using fresh, organic, and locally-sourced ingredients. Surprise lunch specials are frequently offered. Leave room for a sweet treat from their full-service bakery. Custom vegan cakes are available for weddings and other special occasions. Open Saturday and Sunday for brunch. Open Monday through Wednesday and Friday for breakfast and lunch. Closed Thursday. Full service, take-out, delivery, catering, smoothies, VISA/MC/DISC, $$.

PuraVegan
307 Belt Ave., St. Louis, MO 63112
(314) 282-5834
Vegan/raw foods/café/juice bar. PuraVegan offers 100% vegan, raw, and gluten-free foods. They serve creative dishes including different burgers, pizzas, pastas, soups, and more — all made from organic produce. Come for the delicious food or their yoga and African dance classes. Outdoor patio seating is available in nice weather. Open Tuesday through Friday for dinner. Open Saturday for lunch and dinner. Closed Sunday and Monday. Full service, take-out, catering, fresh juices, VISA/MC/AMEX, $-$$.

Please help us keep our restaurant guide current and accurate! Restaurants continually change locations, new ones open, and others close. To let us know about any restaurants we should add, delete, or if our existing entry should be changed, please complete the form here:

If you would like to volunteer with maintaining and updating The Vegetarian Resource Group restaurant guide, please email us at [email protected]. Thank you!

By Mary Herbranson
VRG Catalog Manager/Outreach Coordinator

On Saturday April 28th, a partly sunny day with peering rain clouds in the sky, the UMBC Vegetarian’s club and The Humane League hosted the second annual Baltimore VegFest on UMBC’s campus in Arbutus, Maryland- just 10 minutes south of Baltimore. It was clear any threat of wet weather couldn’t hold back vegetarians, vegans, and the merely curious from this free community event. With 65+ exhibitors made up of a combination of non-profits and green-minded commercial vendors there was no shortage of compassionate causes to learn from. The crowds gathered information and giveaways while working up appetites for the 100% vegan food vendors. Veteran volunteer, Dorothy Kenny, intern Amanda Matte, and I watched with watery taste buds as folks walked by with filling falafel wraps, delectable Indian Cuisine, sweet treats like cookies and fudge and much more. Before long I was in the line for fresh-pressed juice from Zia’s Café – a treat we could enjoy while engaging with the friendly individuals who dropped by our booth.

Long time members from Frederick, Maryland came by to check out our newest publication, Vegans Know How to Party, a couple from Easton, Maryland wanted resources to give local restaurants to encourage them to offer vegan options which are scarce in their ‘meat & potatoes’ town, a registered dietitian came by to give us her contact information to add to our referral database and to see what volunteer opportunities are available for her to work on from home, and college students gave their input on the status of vegan options from their campus food service and picked up bumper stickers, magazines, and coloring books to use as a reprieve from seemingly endless finals cramming.

We were situated within eye’s view of the main stage, where we caught parts of Erica Meier’s (Executive Director for Compassion of Killing) animated presentation and our attention was drawn again by the chuckles roused from Ben Shaberman’s reading from his collection of essays, The Vegan Monologues– which we sell at our outreach tables and is available in our bookstore. Throughout the event live music, cooking demonstrations and announcements from the raffles filled the air. As with most veg fests there was something for all ages and the festival guests were most appreciative! My cousin brought his two young ones, Mia age 6-almost-7 and Matthew age 4, who with smiles passed out magazines and brochures to passersby…really who can refuse a tiny blonde haired, blue eyed kid? With their help we passed out 500 copies of Vegetarian Journal and every hand in site carried VRG handouts and we had lots of inquiries about our website and how to become a member of the organization.

The time flew by and before we knew it, we were wrapping up what few materials were left and carrying boxes to the car. Fortune placed us tabling next to Land of Kush, and I was sure to buy some satisfying vegan soul food to offer to my cousin’s family as a thank you for their support of our outreach efforts. Dorothy went the extra mile and coordinated the effort with food vendors to personally collect remainder trays of food and samples to donate to a local food shelter.

We’re grateful for the artful skills of Balance Photography in Catonsville, Maryland. They were generous enough to share some stellar shots from the event! For more information: email [email protected] or visit, http://www.balancephotography.net
Check out Rissa & Nathaniel’s vegan blog: http://www.dirtyhippiebohemiangirl.com

We were thrilled with the opportunity to participate in this local vegan festival and hope the future brings many more!

If you are interested in volunteering at a booth like this, please e-mail [email protected].

For a list of other ways to volunteer and get involved with the VRG, please visit http://www.vrg.org/getinvolved.php.

Donations from individuals like you help VRG continue to sponsor outreach booths like the one mentioned above. To donate, please go to http://www.vrg.org/donate.

The Vegetarian Resource Group will host a vegan dinner during the annual meeting of the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The restaurant is about one block from the Convention Center. Please see below for RSVP details. We hope to see you there!

VRG’s VEGAN DINNER IN PHILADELPHIA
SINGAPORE VEGETARIAN RESTAURANT
SUNDAY, OCTOBER 7, 2012, 6 PM

VEGAN BUFFET MENU
House Wonton Soup
Hot and Sour Soup

Curry Dumpling
Spring Roll
Sesame Noodles
Salad

Singapore “Pepper Steak”
General Tao’s “Chicken” with Broccoli
Vegetable Lo Mein
Chinese and American Greens
Coconut “Shrimp and Chicken”

Brown Rice, White Rice, Tea, Oranges

(Fruit shakes can be purchased separately.)

COST: $20 per person, including tax and tip. You can pay by sending $20 to The Vegetarian Resource, P.O. Box 1463, Baltimore, MD 21203 (write “Singapore dinner” and names of attendees in the notes), by paying online at http://www.vrg.org/donate (write “Singapore dinner” and names of attendees in the comments), or by paying over the phone with your Visa or MasterCard by calling (410) 366-8343 Monday-Friday, 9am-5pm.

Seating is limited. Menu subject to change.

We look forward to seeing you.

Name: _______________________________
Address: _____________________________
City: ________________________________
State: _______________________________
Telephone: ___________________________
E-mail: ______________________________
Names of attendees. ____________________
$20/person X ___ attendees= $
Donations towards dietitian outreach: $
Total Enclosed: $

VRG’s Nutrition Advisor Reed Mangels, RD, PhD, was on the Dr. Don Show on April 25 to speak about vegetarian diets in infants. If you missed it live, you can listen to it on the Dr. Don Show archives!

Veg Babies with Reed Mangels

You can find more archives of the Dr. Don Show here: http://bullheadurgentcare.com/archives/index.html, including the March 6 show, in which Dr. Mangels discussed pregnancy, lactation and vegetarian diets.

For more information on vegan pregnancy, see:

• The Everything Vegan Pregnancy Book by Reed Mangels, RD, PhD
• Vegan Nutrition in Pregnancy and Childhood

By Christine Kasum Sexton

The short answer is yes. Protein deficiency, as well as lack of exercise, can contribute to age-related muscle loss. Vegan diets are no more likely to be protein deficient than are non-vegan diets. As you age, however, you likely require fewer calories in your diet, so it is important to make sure that the foods you eat are nutrient-dense and protein-rich.

Age-related muscle loss is extremely common. After the age of 50, most people lose about 1-2% of their muscle per year^1,2. Rates of muscle loss in aging are higher in men than in women^3,4. The name given to this loss of muscle that occurs with aging is sarcopenia. Sarcopenia can significantly impact quality of life by decreasing mobility and increasing risk of falls.

Some research has suggested that slightly higher protein intake, coupled with resistance training, can lead to improved muscle mass in older men⁵. The evidence suggests that an appropriate range of protein intake for older vegans is between 0.36 and 0.57 grams per pound of body weight per day. Using this range, a 65 year old vegan man who weighs 180 pounds would need between 65 and 103 grams of protein per day. You can definitely get this range of protein while following a vegan diet. Choose foods that are good sources of protein such as soybeans, quinoa, lentils, black beans, kidney beans, tempeh, seitan, and textured vegetable protein products such as vegetable burgers and vegetable sausage. Limit empty sources of calories such as soda and “junk” foods like chips or sweets. Some research has also suggested that sarcopenia may be slowed by consuming some protein with each meal (rather than carbohydrates at one meal, and protein at another, for example)⁶.

Lack of regular exercise is a significant factor contributing to age-related muscle loss. Men and women who are less physically active have less muscle mass, and are more likely to experience falls. Resistance training has been clearly shown to lead to increases in both muscle strength and muscle mass. The term resistance training refers to types of exercise that work to increase muscle strength and endurance through repetition of exercises using weights, weight machines, or resistance bands. No other intervention has proven to be as effective at reversing age-related muscle loss as resistance training. The U.S. Department of Health & Human Services recommends that older adults perform muscle-strengthening activities at least 2 days each week. When resistance training is used, they recommend one set of 8 to 12 repetitions of each exercise. For maximum effectiveness, exercises should be done that involve all of the major muscle groups.

The sample menu below shows how easy it can be for a vegan to obtain a healthy amount of protein. This menu provides approximately 2000 calories and 92 grams of protein.

Breakfast:
Oatmeal made with soymilk and raisins
2 links of veggie sausage
Coffee

Morning snack:
Orange

Lunch:
Vegan black bean burrito on whole wheat tortilla with avocado, soy cheese, and tomato
Carrot sticks
Apple
Water

Afternoon snack:
Almonds
Strawberry soy yogurt

Dinner:
Stir-fry with mixed vegetables, tofu, and brown rice
Soy milk

References

1. Hughes VA, Frontera WR, Roubenoff R, Evans WJ, Singh MA. Longitudinal changes in body composition in older men and women: role of body weight change and physical activity. Am J Clin Nutr. 2002;76(2):473-81.

2. Sehl ME, Yates FE. Kinetics of human aging: I. Rates of senescence between ages 30 and 70 years in healthy people. J Gerontol A Biol Sci Med Sci. 2001;56(5):B198-208.

3. Gallagher D, Ruts E, Visser M, Heshka S, Baumgartner RN, Wang J, Pierson RN, Pi-Sunyer FX, Heymsfield SB. Weight stability masks sarcopenia in elderly men and women. Amer J of Physio – Endocr & Metab. 2000;279(2):E366-E375.

4. Roubenoff R. Sarcopenia: a major modifiable cause of frailty in the elderly. J Nutr Health Aging. 2000;4(3):140-2.

5. Haub MD, Wells AM, Tarnopolsky MA, Campbell WW. Effect of protein source on resistive-training-induced changes in body composition and muscle size in older men. Am J Clin Nutr. 2002; 76(3): 511–517.

6. Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009; 12(1): 86–90.

For more nutrition information, see http://www.vrg.org/nutrition/

The contents of this 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.

Join VRG with $25 via our donation form, and receive the Vegetarian Journal for one year AND a copy of Vegan Meals for One or Two: Your Own Personal Recipes!

Each recipe in Vegan Meals for One or Two by Chef Nancy Berkoff, EdD, RD, is written to serve one or two people. We’ve heard the “But I’m the only one in my family who eats vegan meals” and the “I’m vegan, but it’s so hard to cook for one” excuses. Now you have no reason to eat unhealthfully!

Table of Contents
Chapter 1: It’s All About You!
Chapter 2: Meal Planning and Shopping
Chapter 3: Breakfast
Chapter 4: One-Pot Wonders
Chapter 5: Freeze or Refrigerate Now, Eat Later
Chapter 6: Grab-and-Go
Chapter 7: Desserts and Snacks
Chapter 8: Every Day and Special Day Cooking
Glossary
Resources from The Vegetarian Resource Group

Sample Recipe
Is it Tofu? It is Tempeh? It’s Garlic, For Sure

(makes 2 hearty servings)

This dish is guaranteed to keep vampires away. Use this as a sandwich stuffing (good hot or cold) or serve over cooked noodles (how about spinach or carrot pasta), steamed rice, or over a baked potato.

2 Tablespoons olive oil (any vegetable oil is okay)
2 Tablespoons minced garlic cloves
3 Tablespoons flour
1 cup soymilk
1/2 teaspoon black pepper
3/4 cup cubed firm tofu or tempeh

In a medium-sized frying pan, heat oil. Add garlic and sauté until garlic is lightly browned. Remove from heat and whisk in flour to make a paste.

Heat soymilk in a microwave or in a small pot until bubbly. Slowly add paste to soymilk, whisking, to form a smooth sauce, over low heat, approximately 5 minutes. Add tofu or tempeh and allow dish to cook for 3-4 minutes, until heated.

Note: You can try flavored tofu or tempeh, such as barbecue, smoked, or Cajun to add even more flavor.

Total calories per serving using Tofu: 353
Total Fat as % of Daily Value: 37%
Fat: 24 grams
Protein: 20 grams
Carbohydrates: 18 grams
Iron: 12 mg
Calcium: 177 mg
Dietary Fiber: 4 grams
Sodium: 30 mg

By Amanda Matte

Being an intern at VRG has been a wonderful, eye-opening experience. I originally began working here to gain experience at a non-profit, and since VRG just happened to be local/support a cause I care deeply about, it was a perfect fit. As a lifelong vegetarian, I thought I knew all there was to know about the lifestyle, but through my work here I have become far more informed about vegetarianism, and particularly veganism.

I have started to read up on veganism a great deal on my own time, and have slowly begun to implement changes into my lacto-ovo diet, including, but not limited to, subbing almond milk for cream in my coffee, and giving vegan cheese a try (dairy cheese has always been my vice!).

My tasks here at VRG have been many and varied, and I look forward to observing their benefits in my future career, whatever it may be. I have done a great deal of writing, from blog posts to responding to scholarship entries, have tested and subsequently reviewed vegan products, worked at the VRG booth at VegFest, and even gave HTML a try!

All of these tasks, along with the many others I accomplished since January, have both added to my resume, and to my confidence in skills that will continue to serve me throughout my working life. Another feat I accomplished while working this internship was the planning of a dinner, along with another intern. I am extremely proud of the way it turned out – the dinner was quite a success, and gaining experience in event planning and managing was extremely fulfilling and will certainly be beneficial to me in the future.

I can’t thank VRG enough for taking me on as an intern for these past 5 months. I have greatly enjoyed working with everyone at the office, and also getting to know others involved with VRG. I feel that I have gained crucial knowledge related to nutrition, animal rights, and even the ways in which a vegetarian diet can help the world become a better place from an environmental and ethical standpoint. I hope to return to VRG upon my return to Baltimore in the fall, in order to learn even more and to continue to be of assistance in the wonderful work that they do!

For more information about VRG internships, see http://www.vrg.org/student/

To donate towards VRG internships, scholarships, and other projects, visit www.vrg.org/donate

Hurry, there are only a few seats left for VRG’s 30th anniversary celebration! Must pre-pay by May 2nd!

It’s VRG’s 30th Anniversary! Come celebrate with us at Candle 79, and hear about our current and upcoming projects!

Sunday May 6, 2:30-4:30pm
Candle 79
154 East 79th Street
at Lexington Avenue
New York, NY 10021

PRICE
$35 for paid-up VRG members who reserve by May 2
$50 for non-members

Price includes tax and gratuity. Drinks are not included.

Seating is limited. Reservations must be made & paid in advance! Please see below.

MENU
(Subject to change)

APPETIZERS

Steamed Dumplings
seitan, shiitake mushrooms, baby bok choy, sesame-soy-ginger sauce

Angel's Nachos
corn chips, mozzarella, tomatoes, refried pinto beans, chili-grilled seitan, guacamole, salsa, tofu sour cream, romaine lettuce

ENTRÉE
(choice of one)
Stuffed Avocado Salad
baby greens, quinoa, zucchini, cucumber, radishes, black beans, toasted pumpkin seeds, grape tomatoes, chipotle-avocado dressing

Black Bean-Pumpkin Seed Burger
mixed lettuces, avocado, polenta fries, chipotle ketchup

Spaghetti & Wheat Balls
truffled tomato sauce, roasted garlic, spinach, cashew parmesan

Home-Style Pancakes
seasonal fruit, strawberry butter, gingered maple syrup

Seitan Picatta
creamed spinach, grilled potato cake, oyster mushrooms, lemon-caper sauce

DESSERT
(choice of one)
Fruit Crumb Pie vanilla ice cream
Chocolate Mousse Pie

There are three ways to reserve your seat:

1. Pay online at http://www.vrg.org/donate (write “Candle 79 dinner” and the names of the guests attending in the Comments section)
2. Pay with your Visa or Mastercard over the phone by calling us at 410-366-8343, 9am-5pm EST, Monday-Friday
3. Mail a check before April 27 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203 (write “Candle 79 dinner” and the names of the guests attending in the notes section)

We look forward to seeing you there!