VEGETARIAN JOURNAL EXCERPT

A sampling from the January/February, 1995, issue of
_The_Vegetarian_Journal_, published  bi-monthly by the 
Vegetarian Resource Group

CONTENTS

Scientific Updates: a review of recent scientific papers related
     to vegetarianism
Carrot Cuisine by Jacqueline Dunnington: Recipes using carrots
Nutrition Hotline: Beta Carotene
Notes from the Scientific Department: Recent VRG activities
A Steaming Bowl of Red by Nigel Sellars: Recipes for vegetarian
     chili
Book Review: _Becoming Vegetarian_
Tolerance & Acceptance: An essay by Brad Scott
**************************************************************

SCIENTIFIC UPDATES 
A REVIEW OF RECENT SCIENTIFIC PAPERS RELATED TO VEGETARIANISM
By Reed Mangels, Ph.D., R.D.                                   



RECENT DEVELOPMENTS IN NUTRITION DURING
PREGNANCY AND BREAST FEEDING
     A recent report of a symposium on maternal nutrition presented
some interesting considerations for vegetarians.  The discussions
of calcium and vitamin D needs during pregnancy and breast
feeding were especially intriguing.
     Dr. Ann Prentice, a British nutrition researcher, questioned
the conventional wisdom that calcium supplements are necessary
during pregnancy, especially for women who do not use dairy
products.  When she examined the scientific literature, she found
little evidence of problems associated with low dietary calcium
intakes during pregnancy and breast feeding.  She hypothesized
that women adapt to low intakes and increased needs by increasing
calcium absorption and reducing calcium losses. 
     Worldwide, recommendations for calcium during pregnancy and
breast feeding vary by more than twofold.  In part, differences in
recommendations among countries are due to differences in actual
calcium intakes.  There is some evidence that people adapt to lower
calcium intakes; so in countries where intakes are generally
low, recommendations for calcium may also be lower than in
countries with typically higher dietary calcium levels such as the
U.S.  These differences in recommendations may be relevant
for vegans since calcium intakes of vegans tend to be lower than
non-vegans.
      Dr. Prentice concluded that additional research is needed
before women are advised to increase their calcium intake during
pregnancy and lactation.
     Dr. Bonnie Specker, a researcher who has studied vegetarians,
reviewed the recommendations for vitamin D during pregnancy and
breast feeding. Vitamin D is obtained mainly from fortified dairy
products and from sunlight.  Human milk is relatively low in
vita-min D; so the vitamin D status of breast-fed infants not
receiving vitamin D supplements is mainly influenced by  sunlight
exposure.  Dr. Specker stated that an exclusively breast-fed infant
needs 30 minutes per week of sunlight exposure if the infant is
wearing only a diaper, or 2 hours per week if fully clothed without
a hat.  This will vary depending on the season; less vitamin D is
produced in the winter.  Sunscreen blocks the sun rays which
activate vitamin D. 
     Along with others, Specker concluded that supplemental vitamin
D during pregnancy and breast feeding is not necessary if sunlight
exposure is adequate.  However, she is concerned that it is 
difficult to define adequate sunlight exposure.  She reiterated the
recommendations of the National Academy of Sciences, namely that
vitamin D supplementation should be considered for pregnant women
who avoid milk, eggs, and fish.
     For more information see:  Prentice A. Maternal calcium
requirements during pregnancy and lactation. Am J Clin Nutr 1994;
59(suppl):477S-83S;  Specker BL. Do North American women need
supplemental vitamin D during pregnancy or lactation? Am J Clin
Nutr 1994; 59(suppl): 484S-91S.


HIGHER PROTEIN INTAKE ASSOCIATED WITH EARLIER DEATH IN WHITE MEN
 \WITH KIDNEY DISEASE
     NHANES I was a large study of health and nutrition conducted
in the United States in the 1970s.  Over 2500 older persons were
identified from this study.  One hundred seventy-five of them
appeared to have kidney disease based either on their own report or
laboratory values.  Death rates were determined for these people. 
In men with kidney disease indicators, a 15-gram increase in
protein intake (the equivalent of about 2 ounces of meat) was
associated with a 25% higher risk of death compared to those
without kidney disease.  Those with higher protein intakes also
tended to consume the largest number of servings of animal 
protein.  Protein intake did not appear to affect women's risk of
death.  While the authors state that further study is needed,
these results suggest that a moderate limitation of protein could
help reduce risk of death in white males with some symptoms of
kidney disease.   
     For further information see:  Dwyer JT, Madans JH, Turnbull B,
et al. Diet, indicators of kidney disease, and later mortality
among older persons in the NHANES I epidemiologic follow-up study.
Am J Public Health 1994; 84:1299-1303.

SOY PROTEIN MAY PLAY A ROLE IN REDUCING BREAST CANCER RISK
     Nutrition researchers have asked why breast cancer occurs much
less in Asian countries than in the West.  One dietary difference
between these countries is the amount of soy protein which is
eaten in the Far East.  A study conducted in the United Kingdom
investigated the effect of a diet containing soy protein on hormone
levels and the length of the menstrual cycle.  They found that
when six young women were fed 2 ounces per day of textured
vegetable (soy) protein for a month, the length of their menstrual
cycles increased.
     Shorter menstrual cycles (26.2 vs 28.6 days) have been
associated with increased risk of breast cancer in at least one
study.  This may be because shorter menstrual cycles could lead to
a greater lifetime exposure to estrogen.  Higher levels of
estrogen have been linked to increased risk of breast cancer. 
     The effects of soy products on the menstrual cycle are
believed to be due to isoflavones, which are estrogen-like
compounds found in soy. Isoflavones are partial estrogen
antagonists, which can blunt the effects of estrogen.  
     The authors suggest that a diet rich in soy products
containing isoflavones may help to reduce risk of breast cancer.
     For more details see:  Cassidy A, Bingham S,  Setchell KDR.
Biological effects of a diet of soy protein rich in isoflavones on
the menstrual cycle of premenopausal women. Am J Clin Nutr 1994; 
60:333-40.
     For more information about soy and cancer prevention, see The
Simple Soybean and Your Health, by Mark and Virginia Messina, $15,
available from The Vegetarian Resource Group, PO Box 1463,
Baltimore, MD  21203. 

**************************************

CARROT CUISINE

By Jacqueline Dunnington

The extended carrot family (Daucus carota) includes such edibles as
celery, fennel, all parsnips, parsley, dill, caraway, coriander and
other herbs.  There are dozens of varieties and hybrids of the
common orange carrot with which we are most familiar (Daucus carota
satvia) ranging from long and thin to short and stubby.  Carrot
culture most probably started in the western reaches of Asia near
the Kyber Pass and Afghanistan.  Socrates met his end by being
forced to drink hemlock, a poisonous plant in the carrot family. 
Also, the pretty plant, Queen Anne's Lace, is now considered to
have been the recent parent to our nutritious vegetable.
     In addition to being crunchy, colorful, and inexpensive,
carrots are an outstanding source of natural fiber and a valuable
source of vitamin A.

CARROT, LEEK, AND OLIVE STEW
(Serves 4)

Serve this unique stew with whole wheat crackers.

3 cups leeks, scrubbed and chopped in 1/2-inch pieces
1 clove garlic, crushed
1 Tablespoon olive oil
2 cups raw carrots, scrubbed and finely diced
1 cup raw red potato, finely diced
2 Tablespoons tomato paste
Large pinch dried thyme
Large pinch dried oregano
Salt and pepper to taste
2 cups vegetable broth
1/2 cup ripe olives, pitted and chopped

Saut_ leek and garlic in oil in a  4-quart stew pot. 
When leeks are soft, add all other vegetables and
seasonings. Add broth, cover, and bring to boil. Reduce heat and
simmer at least 45 minutes.  During last five minutes of cooking,
stir in olives.  (Note: Thicken with 1 Tablespoon whole wheat or
rice flour if desired.)

Total Calories Per Serving: 235   
Fat: 10 grams  


CARROT-STUFFED CABBAGE LEAVES
(Serves 4)  

Serve this dish with rye bread.

1 head green cabbage, about 2-1/2 lbs.
2 medium yellow onions, finely chopped
1 clove garlic, crushed
1 Tablespoon oil
1-1/2 cups raw carrots, scrubbed and finely grated
2 cups cooked mashed potatoes
1/2 cup raisins
1/4 cup fresh parsley, finely chopped
Salt or salt substitute and pepper to taste
3 cups carrot or tomato juice

Remove cabbage core, plunge cabbage in pot of boiling water,
cover, bring to full boil, and then remove from heat.  Allow
cabbage to stay in covered pot about 20 minutes, drain, and
allow cabbage to cool. (Reserve a bit of cooking water.)  Peel
off 16 large leaves, trim coarse center ribs and set aside.  
     Saut_ onions and  garlic in oil until clear but not brown.  
Pour into deep bowl and add grated carrots, potatoes,
raisins, and seasonings and combine well.  Spoon mixture
into center of each leaf, fold leaf edges over stuffing
(envelope style), roll into cigar-shapes fastened with wooden
toothpicks (plastic ones will melt).  Arrange in two layers
at bottom of deep, flame-proof dish.  Pour juice over
stuffed leaves, cover, and simmer for half an hour.  Add more
liquid if needed. 

Total Calories Per Serving: 363   
Fat: 5 grams


CARROT-STUFFED  BAKED POTATOES
(Serves 4) 

Accompany with a steamed green vegetable.

4 large baking potatoes, scrubbed
2 cups raw carrots, scrubbed and finely diced
1 cup onions, finely diced
2 teaspoons olive oil
Pinch of dried crumbled basil
1/4 cup fresh parsley, freshly snipped
Salt or salt substitute and pepper to taste
Fresh chives, finely chopped (optional)

Preheat oven to 400 degrees.  Scrub potatoes well, dry,
and pierce with fork in several places (prevents bursting).  
Set potatoes in 400 degree oven to bake. Meanwhile, scrub 
(don't peel) carrots,  dice, and simmer in water until tender. 
While carrots cook, saut_ onion in oil in  skillet.  When clear, 
pour onions into deep bowl, set aside.  Remove carrots from
heat when tender, drain very well (save a bit of liquid), and
mash.  Pour into bowl with onions.  When potatoes are soft to
squeeze, remove from oven (don't turn off heat), slice off a
length of top skin, scrape flesh into bowl with vegetables, add
basil, and fork mix.  If mix is too dry, add a little carrot juice
or soy milk.  Season to taste and add parsley. Refill potato
shells, set on cookie  sheet and reheat.  Served topped with
chives if desired. 

Total Calories Per Serving: 302    
Fat: 3 grams


SPICY BRAISED CARROTS 
(Serves 4)

Enjoy this delicious dish.

4 cups thin raw carrots, cut extra thin julienne
1 cup red onions, cut in small dice
1 cup green bell pepper, finely chopped
2 teaspoons oil
1 clove garlic, crushed
1/4-inch fresh ginger, grated
1/2 cup hot water
1 teaspoon curry powder
Large pinch dried orange peel
Salt or salt substitute and pepper to taste
Juice of one lime

Parboil carrots for 5 minutes, drain well.  Meanwhile, braise
onions and green pepper in oil with garlic and ginger in
wide shallow pot until vegetables are soft.   Stir often and
rapidly.  Turn heat to low.  Combine hot water, spices, and
lime juice.  Slowly add the carrots and water to the onions.  
Cover  the pot and simmer for about 30 minutes or to
desired tenderness. 

Total Calories Per Serving: 146   
Fat: 3 grams


ROASTED CARROTS AND JULIENNE VEGETABLES
(Serves 4)

Serve over cooked kasha, brown rice, or pasta for a main dish.

4 long and thin raw carrots, scrubbed  
1 potato (about 4 oz.), scrubbed
1 small zucchini (5"- 6" long), scrubbed
1 small yellow squash (5"-6" long), scrubbed
1 large yellow onion, chopped
3 Tablespoons orange marmalade
2 Tablespoons oil
Salt or salt substitute and pepper to taste
2 Tablespoons untoasted sesame seeds

Preheat oven to 400 degrees.  Cut carrots and potatoes into
short shoestrings (1- 1/2-inches long) of equal thickness. The
squash should be chopped into chunks twice as thick as
onions, potatoes, and  carrots.  In a large plastic bag, mix all
ingred-ients (except the sesame seeds) then spread in roasting pan
about 7" x 12" and cover with foil.  Bake at 400 degrees for 25 
minutes covered and then 25 minutes uncovered or to
desired tenderness.  Sprinkle with water if dry; turn often. 
Sprinkle on sesame seeds before serving. 

Total Calories Per Serving: 200   
Fat: 9 grams


CARROT CONFETTI SALAD
(Serves 4)

Accompany with baked russet potatoes or yams.

2 cups raw carrots, scrubbed and slivered
1 cup red cabbage, trimmed and shredded
1 cup raw zucchini, scrubbed and slivered
1/2 cup scallions, finely chopped

Dressing:
4 Tablespoons low-fat vinaigrette 
Pinch dried dill weed 
Salt or salt substitute and pepper to taste

Toss all vegetables in large salad bowl with dressing.  Chill and
serve. 

Total Calories Per Serving: 73   
Fat: 2 grams

QUICK CARROT NUT SPREAD
(Serves 12 as sandwich filling)

Serve with shredded lettuce or as spread for breads with a green
salad.

1 cup raw carrots, scrubbed and slivered
2/3 cup chunky peanut or cashew butter
1 teaspoon lime juice
3/4 cup ripe banana, peeled and sliced
1/2 cup dried currants
Salt or salt
substitute to taste 

Combine all ingredients in blender, adding about a quarter of the
ingredients at a time.

Total Calories Per Serving: 127    
Fat: 7 grams

*********************************************************

NUTRITION HOTLINE: ANSWERS TO QUESTIONS FROM OUR MEMBERS
by Reed Mangels, PhD, RD

QUESTION:  I recently heard that the excitement over beta-
carotene should be squelched, that beta-carotene actually
increased the risk of cancer.  Is beta-carotene now a "no-no"?  
What about vitamin E?  E.M., NY

ANSWER:  Reports questioning the benefits of beta-carotene
were based on a study of 29,133 male smokers in Finland. 
Subjects received either alpha-tocopherol (vitamin E), beta-
carotene, both alpha-tocopherol and beta-carotene, or a placebo. 
They were studied for up to eight years. 
     To everyone's surprise, the men who received beta-carotene, 
either alone or with vitamin E, had an 18% higher incidence of
lung cancer than those who did not take beta-carotene.  This was
particular-ly surprising because a number of studies have shown
that diets high in beta-carotene-rich fruits and vegetables are
associated with a reduced risk of lung cancer.
     Besides a higher incidence of lung cancer, subjects receiving
beta-carotene also had more cancers of the prostate and stomach.
Eight percent more deaths occurred in the men receiving
beta-carotene.
     Subjects receiving vitamin E had fewer cancers of the
prostate, colon, and rectum, and more cancers of the bladder. 
Vitamin E did not appear to have an effect on lung cancer.
     Despite these results, those subjects whose diets had the
highest levels of beta-carotene and vitamin E at the start of the 
study had the lowest risk of lung cancer.  This suggests that
obtaining beta-carotene and vitamin E through diet rather
than via supplements may be the best way to go.  Perhaps it is not
vitamin E or beta-carotene at all which are protective but some
other substance which occurs in foods high in vitamin E and
beta-carotene.
     Interestingly, the Finnish results were quite different from
those of a study in China which found fewer cancer deaths in
subjects whose diets were supplemented with beta-carotene,
alpha-tocopherol, and selenium for close to 5 years.  Differences
in subjects are one possible explanation for these results. 
Contradictions like these reinforce the fact that nutrition is
a complex science.
     The authors recommend further study but suggest that
smokers not use beta-carotene supplements at this time. 
Perhaps selection of foods high in beta-carotene (orange
vegetables and fruits) and vitamin E (vegetable oil, nuts,
green leafy vegetables) would be a better choice.
     The complete study can be found in The New England
Journal of Medicine, April 14, 1994, page 1029-1035.

****************************************************************

NOTES FROM THE SCIENTIFIC DEPARTMENT


VRG DEMONSTRATES HEALTHY RECIPES ON GOOD MORNING AMERICA 
     Debra Wasserman was invited to be a guest on Good Morning
America on September 5th to promote her new book, The Lowfat
Jewish Vegetarian Cookbook (VRG, 1994).  Debra demonstrated vegan
recipes from her book, showing how many traditional recipes can be
easily modified to make them lower in fat, yet remain totally
DELICIOUS.  Way to go, Debra!

VRG CONTINUES TO LEAD IN SCHOOL MEALS REFORM EFFORTS
     The Vegetarian Resource Group continues to remain actively
involved in efforts to reform this nation's federal school meals
programs.  September marked the end of a 90-day public comment
period, during which the USDA received comments from industry,
consumers, school food service personnel, health, nutrition and
other advocacy organizations, and others about its proposed rules
for school meals.  VRG sent a lengthy series of comments to USDA,
expressing strong support for a nutrient-based menu system (as
opposed to the current food-based menu system), as well as
detailing areas of the rules for which the group has concerns. 
     VRG has also established linkages with schools around the
country which are participating in the USDA's pilot NuMenus
project.  Schools using NuMenus will be evaluating their meals
using the USDA's proposed new nutrient-standard menu planning
(NSMP) method.  Using NSMP, school menus are evaluated for
nutritional adequacy based upon the total nutrient composition of
the menus, rather than by the number of servings from various
food groups.  
     VRG volunteers around the country are contacting the schools
in the pilot project to assess the schools' needs and to offer
help in areas for which VRG can be of assistance.  For instance,
VRG is making packets of its quantity vegetarian recipes available
to schools, as well as tips on incorporating more meatless items
into menus. Including more vegetarian dishes in school meals will
help schools to meet new requirements for menus that contain less
total fat and less saturated fat.  

JULIE HOSKINS, M.S.,R.D., DOES PRESENTATION IN WEST VIRGINIA
     VRG member Julie Hoskins, M.S., R.D., presented vegetarian
information from The Vegetarian Resource Group at a West Virginia
conference for Health Department dietitians.  The lecture was a
huge success!  

VRG NUTRITION ADVISOR SPEAKS TO DIETITIANS IN SAN FRANCISCO
     VRG Nutrition Advisor Suzanne Havala was invited by the
Preventive Medicine Research Institute to present a workshop on
vegetarian nutrition in San Francisco on September 10th.  The
3-1/2-hour nutrition workshop was given as part of the training
received by dietitians who will be working with Dr. Dean Ornish's
heart disease
reversal programs at various sites around the country.         

****************************************************************
A STEAMING BOWL OF RED
The Spicy World of Vegetarian Chili

By Nigel Sellars

Legend has it that chili was invented when Texas Rangers patrolling
the border caught a whiff of  the aroma of Mexican cooking.  The
spicy smells so intrigued them that they returned to their posts
and tried to duplicate it.  Whether or not that legend is true,
chili does have its roots in Texas and probably originated near or
in San Antonio.  In the early 1800's that city's Military Plaza,
an open market by day, became by dusk "La Plaza del Chile con
Carne" ruled by the "Chile Queens" who prepared various versions
of chili and whose culinary practices created the traditions of
the chili festival.

But whatever the origins, for the longest time the wonderful
spiciness of chili was denied vegetarians.  The name came from the
sauce made with the fiery little peppers called chilies.  The
essence of the dish was "chili con carne" -- meat in pepper sauce
-- actually a frontier way of dealing with spoiled meat.  In fact,
long before white settlers appeared, the region's native Americans
used the peppers in the preparation of buffalo jerky.  

Despite such unsavory origins, it seemed as if this bastion of
meat-eating would never fall. But nowadays it is possible to find
several different varieties of vegetarian chili on store shelves. 
Chili Man and Health Valley both offer a good mix of vegetarian
chilies, including versions with peppers and corn or with lentils.
They also offer mildly spicy varieties for the less
gastronomically adventurous, as well as blazing hot ones for the
true chili devotee.

However, none of these varieties can compete with cooking up a
batch of your own vegetarian delight.  Many traditional recipes
can easily be adapted to vegetarian tastes by substituting soy
nuggets, textured vegetable protein, or tempeh for the meat.
Commercial chili mixes also do a reasonably good -- but far from
perfect job -- of giving you the wonderfully hot and spicy flavor
for which chili is known.  While we can thank a German immigrant
named Gebhardt  for bottling the first chili powders, even the
best can be improved with a little effort, and nothing can top
finding good  fresh chilies or dried pods and making  your own
sauce.

The key to your chili is the sauce, and the choice of chilies will 
determine the "heat" of your dish.  If your taste buds are timid, 
plain old bell peppers will do.  Jalapenos, the most commonly
found hot pepper, make a very spicy dish, as do Anaheims.  The
hottest peppers are chiletepin, which still grow wild in Texas,
and the habanero, which are frankly too hot for all but the most
seasoned chili lover. In general, it is best to use mild chilies.
Wash, stem, and remove the seeds from whatever peppers you elect
to use, then boil or roast the chilies to remove the skins.

     If  you do make your own sauce, you should also be sure to
include two other ingredients: cumin and paprika.  It was cumin,
or comino, which was apparently the secret ingredient in chili
very early on.  The spice was so treasured that it was kept under
lock and key in the Governor's Palace in San Antonio before the
Texas Revolution.  Paprika, besides adding its own hotness to the
dish, is also important if you want to give your chili the red
color which is con-sidered the standard of excellence.

A BOWL OF RED
(Serves 8) 

This chili, also called "Reno Red," is your basic straightforward 
authentic Texas-style in a vegetarian version and is best made in
bulk.  

6 to 12 chilies
3 cups cold water
12-ounce package soy or textured vegetable protein (TVP) nuggets
2 Tablespoons olive oil
1 medium onion, chopped
1 clove garlic, minced

1 Tablespoon cumin
1/2 teaspoon red pepper
1 Tablespoon paprika
12 cups water

Wash, stem, and remove the seeds from the chilies.  Put the
chilies in 3 cups cold water and bring to a boil.  After about
45 minutes to an hour, the skins should slip easily.  Mash the pulp
into a paste.  If this seems too difficult, you can substitute
chili powder at a ratio of one tablespoon of chili powder to a pod
of chili.

Read the instructions on the soy or TVP package to see  if the
product was soaked beforehand.  If not, use some of the water to
prepare this ingredient. Saut the onions in the  olive oil until
translucent.  Add the garlic and spices, then the 12 cups water.
 Bring  to a boil, then add the nuggets.  Reduce to simmer, cook
for 30 minutes to an hour. If this seems too runny, you can
thicken  it with masa, the cornmeal flour used in tortillas.  
     When made in bulk, this chili can readily be frozen.

Total Calories Per Serving: 163   
Fat: 4 grams


TEMPEH AND VEGETABLE CHILI
(Serves 4)

A  flavorful stew-like chili which has a nice mix of flavors and
textures.

1 cup kidney or pinto beans
1 cup white or blue dried corn kernels
8-ounce package tempeh
1 Tablespoon olive oil
1 medium onion, finely chopped
1 medium red bell pepper, seeded and finely chopped
1 medium green bell pepper, seeded and finely chopped
2 cloves garlic, minced
4 large tomatoes, peeled and stewed, then broken apart
2 Tablespoons chili powder or paste from two to three chilies
1/2 teaspoon oregano
1/2 teaspoon cumin
1/4 teaspoon paprika
1/4 teaspoon Tabasco style pepper sauce
4 cups water or tomato juice

Soak the beans and corn overnight, then cook until done.  Cut 
the tempeh into small cubes and brown with the onions in oil. 
(Alternatively, you can grate the tempeh, such as White
Wave suggests in a chili recipe on its packages.)  Add bell
peppers and garlic and saut 5 to 10 minutes.  Stir in the
tomatoes, beans, corn, and herbs and spices.  Add water or tomato
juice.  Bring to a boil, then reduce the heat and simmer for an
hour, stirring often to prevent sticking and burning. Serve with
lime wedges squeezed over each serving or with grated vegan cheese.

Total Calories Per Serving: 408   
Fat: 10 grams

KEVIN'S VEGGIE CHILI
(Serves 8)

This recipe came to me from my friend Kevin Laval, who sadly
died some  years ago.  I found it a wonderful, quite different
chili, and one which is not overly spicy.  This recipe does
take some work.  

1 cup soybeans
1 cup wheat berries
6 cups water  
1 or 2 medium onions, chopped
2 Tablespoons olive oil
1 red pepper, diced 
1 jalapeno, diced
2 teaspoons chili powder
1 Tablespoon oregano  
1 clove garlic, minced
4 tomatoes, diced

Soak the beans and berries overnight. Drain.  Bring water to a
boil, add beans and berries and reduce heat.  Saut onions and
peppers in oil until onions are translucent.  Add spices and
tomatoes, simmer briefly, then add to beans and berries.  Cook
until beans are soft, about one or two hours. This chili is more
delicious a day or two after preparation.

Total Calories Per Serving: 231   
Fat: 8 grams


****************************************************************

BOOK REVIEW: BECOMING VEGETARIAN
By Vesanto Melina, Brenda Davis, and Victoria Harrison

Becoming Vegetarian's subtitle is The Complete Guide to Adopting
a Healthy Vegetarian Diet.  This 262-page book, written by three
Canadian dietitians, certainly lives up to its subtitle. 
Information presented ranges from the health benefits of a
vegetarian diet to a vegetarian food guide; from recom-
mendations for vegetarian children to a particularly clever
chapter called Vegetarian Diplomacy which presents
several potentially difficult situations and possible solutions. 
The book concludes with practical information on shopping, storing
foods, and planning meals.  
     Although it is not a cookbook, it includes about 30
recipes, a number of which have several variations and provide
lots of ideas for using some less familiar foods.  The authors
provide information on both lacto-ovo and vegan diets.
     The nutrition sections of Becoming Vegetarian are quite
thorough but may be a bit overwhelming for someone new to
both vegetarianism and nutrition.  Some may choose to skip these
sections at first and turn directly to the chapters providing
practical information on the "hows" of being a vegetarian. 
     The authors list selected references at the beginning of
the book.  I would have preferred to have references
given for specific statements, but this will not be a concern for
most readers.  Apparently a complete list of references is
available from the authors.
     In general, I found Becoming Vegetarian to be a practical
guide to vegetarian foods and nutrition.
     Becoming Vegetarian (ISBN 0-7715-9045-8) is published by
Macmillan Canada and costs $19.95.  Reviewed by Reed Mangels,
Ph.D., R.D.
****************************************************************
TOLERANCE AND ACCEPTANCE

By Brad Scott

     While vegetarians often face situations where we do not feel
accepted, many other "minorities" have similar experiences. 
Today's businesses are trying to convince employees of the value 
of "Managing Diversity": highlighting the contributions of all
employees, whether female or male, of color, or a different age 
or religion.  Similarly, we should value all people, whether
vegan, vegetarian, or omnivore.  Remember, very few of us are
vegetarian from birth, and the advantages of a vegetarian lifestyle
that are so obvious to us now were not always so clear.  We must
accept that some people will change slowly and others never will.

     What causes intolerance?  It's natural to surround ourselves
with people who are similar or have similar interests, because 
these people are more accepting of us.  We tend to be less tolerant
of anyone who is different.  Some people are taught to be
prejudiced by their parents and peers, and this early learning
can be difficult to change.  We often categorize people without
really knowing them, making assumptions about individuals because
of their skin color, religion, or age.  Many of us try to make
ourselves feel superior by putting others down. Does it work? 
Maybe temporarily, but we build our own and others' self-esteem by
building up people.

     It's important to tolerate and accept people, but not
necessarily their actions.  Vegetarians and animal rights 
activists must often decide whether to tolerate the actions 
of others silently and accept them as other people's choices or 
to speak out, possibly creating a negative confrontation.  And 
it becomes more difficult when someone you respect and love
violates your sense of morality. 
     What would you do if your mother asks you to carve the
Thanksgiving turkey, your neighbor asks to borrow some space in
your freezer to store his extra venison, or you discover that a
speaker at a vegetarian conference eats meat?  While you
probably want to change their behavior, if you cannot tolerate 
the person's views, you are unlikely to be successful.  By
accepting the individual, you will gain the opportunity to 
change his or her actions.

Often, we judge others through our thoughts and actions, even if 
we do not intend to offend them.  We act superior, giving
unwanted nutritional or environmental facts, or we accuse them of
causing the problems on factory farms or slaughter-houses.  This
often causes people to close their minds and reject us and
our opinions as obnoxious.  But if we really listen as others
describe why they behave as they do, we can present our 
opinions showing why they should change.  If we are open-minded, 
we can help others become open-minded.  Even if they don't
agree with us, they may accept that our decisions are correct 
for us, and vice versa.

     What else can we do to increase our own acceptance of 
others and respect their points of view, even if we don't agree?
We can get to know and understand people who are different from 
us based on food choices, ideals, race, religion, or customs.  
We can concentrate not on differences, but on similarities, such 
as the same interests in health, ecology, sports, vacation spots,
politics, hobbies, or business issues.  We can improve ourselves by
learning from others.  To paraphrase Thoreau: "Everyone is my
superior in that I may learn from her or him."  We will also become
more tolerant if we recognize the weaknesses in ourselves,
especially the times when we were SURE we were right and later
discovered we were wrong.
     By increasing our tolerance and acceptance, we will increase
our ability to help and influence others, we will reduce our own
frustrations, and we will gain the respect and acceptance we
desire.  We may have to learn new habits, but the results
will be worth it.
***********************************************************
These articles originally appeared in the Jan/Feb 1995
 issue of the _Vegetarian_Journal_, published by:

      The Vegetarian Resource Group
      P.O. Box 1463
      Baltimore, MD  21203
         (410) 366-VEGE

WHAT IS THE VEGETARIAN RESOURCE GROUP?
Our health professionals, activists, and educators work with
businesses and individuals to bring about healthy changes in 
your school, workplace, and community.  Registered dietitians 
and physicians aid in the development of nutrition-related
publications and answer member and media questions about 
vegetarian diets.  The Vegetarian Resource Group is a non-profit
organization.  Financial support comes primarily from memberships,
contributions, and book sales.

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.

For questions or comments on this article, please contact 
Bobbi Pasternak at bobbi@clark.net. This article may be 
reproduced for non-commercial use intact and with credit 
given to The Vegetarian Resource Group. 

This file is uploaded with the permission of the publisher. 