PAGE 1 VVVeGGGeTTTaRIIIIan aDVOC aTTTe

Volume XXI, Number 2 May 2010-July 2010 Rochester, NY USA

VEG MONDAYS COMES reality. A VEGETARIAN DIET TO ROCHESTER We acknowledge the many movements What is it, and Why? For several months now, a small group across the country and around the world— of RAVS members has been working on an from Ghent, Belgium to San Francisco to If you are not a vegetarian or a member initiative that will encourage the Rochester Baltimore—that encourage people to eat veg of RAVS, this column is for you. Here are community to eat “veg” every Monday. Veg one day a week. Veg Mondays is indebted to some of the basics. Mondays now has a beautiful color logo, an these movements. We decided to fashion our What is a vegetarian? A vegetarian , tra- engaging website, and its own email address, own local program because some of these ditionally, is someone who eats no flesh mailing address, and phone number. In April, other programs are not entirely plant-based in foods: no meat, poultry or fish. A vegan is a RAVS had a restaurant fundraiser that raised their orientation. We want to emphasize that, vegetarian who goes further and eats no ani- several hundred dollars for Veg Mondays while sponsorship, participation, and adher- mal products: no eggs or dairy products. operations going forward. ence are all optional, Veg Mondays promotes Why do people choose to eat this way? Here is the Veg Mondays mission state- a totally plant-based diet one day a week. Every vegetarian has a story to tell, but basi- ment: Nature offers an abundance of deli- Our hope is that entities all over Roches- cally the reasons to avoid animal foods are cious and healthful foods. Veg Mondays ter will “sign on” to Veg Mondays. Please these: for your health, for the animals, and invites you to enjoy meat free meals one consider becoming an early adopter/sponsor for the planet. Every day there are new find- day a week to benefit human health, the of Veg Mondays, especially if you are a pro- ings that a plant-based diet is best for health. environment, and global sustainability. fessional in solo practice, a small business The standard American diet (SAD), which Rochester joins a growing number of com- person, a community activist or volunteer, or revolves around meat and animal products, munities around the world that are em- anyone who can commit yourself or your or- results in poor health for people, suffering bracing this concept. Veg Mondays en- ganization to support this endeavor. There is for animals, waste of resources, and devasta- courages everyone to enjoy satisfying no charge except being charged up. Visit tion for the environment. But changing your meals that are free of meat, eggs, and vegmondays.com, and contact us at P.O. Box 92391, Rochester, NY 14692-0391, (585) diet can be hard and people who want to dairy products. Veg Mondays now enters a phase where 234-2122, or [email protected]. We change often need help. it will actively seek sponsors in the Rochester welcome your support.  If you want to move in the right direc- community. As a condition of sponsorship, tion, the (RAVS) can each organization will convey to its mem- help you. We are here to provide information bers—be they voters, students, customers, or and support. Be sure to ask for our pamphlet, employees—that it embraces the goals of Going Vegetarian in the Rochester, NY Area . Veg Mondays and encourages them to do so. You do not need to be a vegetarian to give us Any supporting organization that serves a call, to attend our meetings, or even to join meals must offer “veg” options—defined as our group. Nor do you need to be a member plant-based only—each Monday. to attend our meetings; guests are always Veg Mondays is all about options , and welcome. You only need to follow our increasing the available choices for people. “vegan rule” for the dinner meetings (see box Veg Mondays is also about enhancing life for on p. 2 for full explanation), and there is a $3 the Rochester community. It is true that sad HAIKU guest fee for non-members. If you want to and distressing facts about the health of participate, give us a call at (585) 234-8750, Americans, the environment, and the treat- faint spring mist – or come to a meeting. You will find us helpful ment of animals are motivating us. But the only the bright orange and welcoming.  initiative is an overwhelmingly positive one. of poppy blossoms Its focus is on embracing plant foods. Veg Mondays wants to increase the health, pleas- spring breeze . . . IN THIS ISSUE ure, and joy of people in Rochester and any- a speck of dandelion fluff where else who subscribe to it. rises in the air

RAVS Update p. 3 It has been estimated that if Americans cut their meat consumption by 10%, we a field mouse In the News p. 4 on a crinkly elm leaf Omega-3’s p. 5 could save enough to feed 60 million people. Many other health and environ- breathing Recipe Page p. 6 by Bruce Ross Calendar p. 8 mental benefits would accrue. Veg Mondays seeks to make that hypothetical statistic a PAGE 2

ROCHESTER A REA V EGETARIAN S OCIETY RAVS RULES FOR SHARE-A-DISH MEALS

Coordinators: All dishes must be completely vegan . They may not contain any meat, poultry, fish Ted D. Barnett, M.D. eggs, dairy products or honey. This rule guarantees that everyone can eat everything Carol H. Barnett, Ph.D., J.D. (allergies and preferences aside). Board of Directors: Please watch out for gelatin (a meat by-product) and hidden milk products, such as whey Shelley Adams Ken McBride in cookies, crackers, bread and margarine and casein or caseinate in “non-dairy” soy cheese, Carol H. Barnett Walt McBurney coffee creamer and whipped topping. Also be alert for eggs in baked goods, mayonnaise and Ted D. Barnett Daryl Odhner salad dressings, and honey in breads, pastries and preserves. Ellie Cherin Ted Potter Please prepare a 4x6 card with your name, the name of the dish and a list of all ingredi- Debra Couch David Strafford ents. Write the recipe on the back of the card and indicate where the recipe came from or if it Wendy Gilmore Diana Strafford was original. Prepare enough to serve a crowd. Please bring your own table setting as well as Leena Isac Bob Zimmermann a serving utensil. If you don’t feel like cooking, you may bring , cider, tortilla chips and salsa, green salad, fruit salad, etc. Non-members must pay a $3 guest fee, which is applied to Vegetarian Advocate Staff: your membership if you join that day. Editors: Carol and Ted Barnett Contributors: IF YOU ARE NEW TO RAVS Vegetarian Resource Group Voracious Vegan Shelley Adams P.O. Box 1463 Poetry Bruce Ross, Ph.D. You don’t need to be a vegetarian, or Baltimore, MD 21203 Logo Bern Berg a member of RAVS, to attend one of our Tel: (410) 366-VEGE events. All we ask is that you bring vegan Fax: (410) 366-8804 RAVS Staff: food to our dinner meetings. You don’t E-mail: [email protected] Treasurer: Ken McBride need to inform us beforehand that you will Website: www.vrg.org Website: Ted Potter, be attending. The box above, and the calen- Membership (annual): $20 Bob Zimmermann dar and directions on the back page of the Publication: Vegetarian Journal Library: Leena Isac newsletter, tell you what you need to know (quarterly) Cooking Instruction: Wendy Gilmore in order to attend. Call 234-8750 if you have further questions. These are both excellent groups, and

The Rochester Area Vegetarian Society is a both have mail-order bookshops which are non-profit, tax-exempt, non-sectarian, all-volunteer MEMBERSHIP BENEFITS included in the publication they will send educational organization dedicated to promoting the you when you join. joy, compassion and life enhancing possibilities of a Membership in RAVS entitles you to Another not-so-tangible benefit of your vegetarian lifestyle. We are an educational resource receive the Vegetarian Advocate (published for those interested in any aspect of . membership is to others, namely, the people four times a year) and any other mailings, We provide support to our members through social we reach through our community education usually notices of upcoming events. It also events that include monthly gatherings with a shared efforts, which are funded by your dues. meal and programs on topics important to our mem- entitles you to free admission to monthly Pamphlets we distribute at an outreach table bers. Membership in RAVS is open to all vegetarians, events (except restaurant meals); others pay at a health or environmental fair cost as well as to those who, while not vegetarian, wish to a $3 guest fee. Members can borrow audio money. That's why your membership and support the goals of the group. and video tapes for a $10 deposit; members DUES: Individual Membership, $20 per year; renewal are important even if we never see and non-members as well can purchase Joint Membership, $35 per year; Student/Fixed In- you at a meeting — though of course, we books and other materials at a discount at come Membership, $10. Membership includes receipt hope we do.  meetings. of the Vegetarian Advocate and free attendance at our monthly dinner meetings. A membership application An important benefit of membership is can be found at the back of this issue. BOOK ORDERS FROM RAVS half-priced membership in two national vegetarian organizations. Below we give Contacting RAVS: A number of vegetarian books and information, including membership costs cookbooks are available from RAVS at before the discount is taken. Simply state 10% off list price. Books can be purchased • P.O. Box 20185, Rochester, NY 14602 in a letter that you are a member of RAVS, at every RAVS meeting. We also have T- • E-mail: [email protected] which is an affiliate. shirts and tote bags for sale, and members • Website: www.rochesterveg.org can borrow videos for a $10 deposit. • 24 hour voicemail and events calendar: North American Vegetarian Society Anyone interested in buying or order- (585) 234-8750 P.O. Box 72 ing books between meetings may call Dolgeville, NY 13329 Leena Isac , RAVS librarian, at 249-0171. Tel: (518) 568-7970 Fax: (518) 568-7979 E-mail: [email protected] WE NEED VOLUNTEERS!! Website: www.navs-online.org Like any volunteer group, we can always Individual membership (annual): $22 use your help. If you can assist with the Family membership: $28 newsletter, outreach, publicity, dinners, pro- Publication: Vegetarian Voice grams, guest speakers or anything else imaginable, please call 234-8750 .  PAGE 3 VEGETARIAN SOCIETY UPDATE CONGRATULATIONS to Rachel GETTING HIS 15 MINUTES (at least) by Carol H. Barnett O’Donnell and Adam Hayes on the birth of OF FAME Karl Obine —lawyer, vegetar-

The past few months have been very their son, Finnegan Harley Hayes ! Finne- ian, social activist, and frequent attendee at successful ones for RAVS. In February, we gan was born on February 22, 2010 at 1:06 RAVS events—wrote and directed the short hosted a panel of organic farmers who PM and has beautiful wavy red hair. He was film “Amish Werewolf,” which was shown stirred our wintry hearts with thoughts of spotted sleeping in a carrier, with his tired on Feb. 21 at the Pie in the Face Film Fest at the growing season and organic produce. but happy parents at the Natural Oasis fund- the Little Theatre. Space considerations prevent us from indi- raiser in April. SEEKING RENTAL for female with vidually thanking the eight local farmers ON THE MOVE That’s how the De- multiple chemical sensitivities. Can be and organizers who formed our panel, but mocrat & Chronicle described RAVS mem- house, apartment, or shared space. Also in- we appreciate their commitment and we re- ber Kimber Gorall , who recently started a terested in forming support group for those solve to give our support to them, and to the job as a marketing and communications spe- experiencing chemical sensitivities. Call or other organic farmers who were unable to cialist at EPIC Advisors, Inc. RAVS mem- email RAVS for contact information. sit on our panel. ber Ted Potter already works for EPIC, so THUMBS UP for John’s Tex-Mex In March, Michael Rudnick returned we are well positioned for a takeover of this Eatery at 489 South Ave. (Mon.-Fri. 11am- to the podium to deliver a sequel to “A company! 10pm, Sat. 12 noon-10pm, Sun. closed). Whole-Plant Vegan Diet,” discussing such ALSO ON THE MOVE RAVS mem- This delightful restaurant offers limited special topics as vitamin D, sleep quality, ber Barb Smith, who recently graduated seating, a thriving take-out business, and a and calorie restriction for longevity. Later from University of Florida with a Ph.D. in vegan-friendly menu (“Anything can be in March, we joined with the Jewish Hu- mass communications and an emphasis in made Vegan”). Menu items that you might manist group to host a seder. Thanks to media law and policy, has accepted a faculty otherwise wonder about—the guacamole, Barry Swan for presiding, and to Ellie position at Indiana-Purdue University at the the refried beans, the rice—are vegan. Cherin for organizing, purchasing, and set- NE Indiana campus in Fort Wayne, and will John’s even offers two vegan fillings for its ting up for this lovely event. be moving in early summer. burritos, tacos, and tostadas—un-Beef and In April, we had a restaurant meal and GOODBYE to Rupa Parakh , Ashish (somewhat spicy) . The prices are rea- fundraiser at Natural Oasis restaurant at Bhandari , and baby daughter Mansi , who sonable and serving sizes are very generous, 288 Monroe Avenue. More than 55 diners will be moving to Canada. We enjoyed hav- so be prepared to take some home for later! enjoyed a gourmet meal presented by chef ing them in Rochester for a time! EXPANDED VEG OPTIONS AT Nick Bovenzi (try his food any night, Mon- SPREADING THE MESSAGE RAVS WEGMANS The Pittsford Wegmans has Sat, at the restaurant), while bidding on si- member Joanna Lipp , M.S., R.D., a dieti- greatly expanded its veg offerings. Chef lent auction items, many of which were pro- tian at the James P. Wilmot Cancer Center, Eric Wensdorff, working with vegetarian vided by Wizard of Clay (wizardofclay. led a discussion on nutrition for cancer sur- cookbook author Julie Jordan, now offers a com). This delightful event raised more than vivors on Wednesday Feb. 24 at Gilda’s hot and cold bar with many tofu and $900 for Veg Mondays (see p. 1). Thanks Club. The American Institute for Cancer items, and such “center plate” options as to everyone who contributed an auction Research says that anywhere from 30 to mushroom-bean loaf and savory cashew item, attended, or helped in any way to 80% of cancers can be prevented by diet and cake. Chef Wensdorff wants to provide make this event a success. lifestyle changes. Lipp discussed the bene- RAVS members with a complimentary tast- In the coming months we will welcome fits of a plant-based diet and various foods ing of vegan items, so look for an invitation back Rae Sikora as a speaker in May; host that have cancer-fighting properties, and in the near future! Dr. Dorothy Jones, an international author- offered samples of plant-based dishes dur- The Veggie Pride ity on animal issues in June; and enjoy pic- ing the discussion. Parade will take place in Greenwich Vil- nics in July and August. GREEN LIVING To view the Green lage in New York City on Sunday, May 16, This spring has been an especially busy Irene Guide to Sustainable Living: Advice starting at 12 noon. Alas, this takes place on season for outreach events. RAVS staffed and Products From Your Local Eco- the same day as our own May RAVS meet- tables at the following venues (type of event Consultant, with informational articles as ing. For more information, visit www. and staffers listed in parentheses): SUNY well as product listings, visit http://Catalog. veggieprideparade.org/ Brockport (Health Fair, Carol Barnett ); GreenIrene.com RAVS member Margie VEGETARIAN SUMMERFEST The SUNY Brockport downtown MetroCenter Campaigne is a Green Irene consultant North American Vegetarian Vegetarian (Health Fair, Shelley Adams, Honey (www.GreenIrene.com/1144).You can also Summerfest will take place July 7 – 11 Bloch, Carol Barnett ); Nazareth College contact her by email at Margie. (Wed.-Sun.), at the Univ. of Pittsburgh cam- (Health Fair, Honey Bloch, Handy Cowles, [email protected] or phone at pus in Johnstown (weekend package avail- Carol Barnett ); Victor Schools (Earth Day (585) 288-2224. able). Visit vegetariansummerfest.org/ for Fair, Carol Barnett ); Sierra Club COMPASSIONATE LIVING Please information. While we can’t guarantee re- (Environmental Forum, Shelley Adams, visit deerproofyourgarden.com, the new sults, contact us at 234-8750 or mrsve- Carol Barnett); Spiritus Christi Church website of RAVS member Sandy Baker , [email protected] if you want to attend Sum- (Earth Day Event, Carol Barnett ); Seneca sometimes known as “The Deer Doctor.” merfest and are interested in ride sharing. Park Zoo (environmental event, “Our Frag- Sandy wears many hats, as she also is RAVS BOARD ELECTIONS This ile World,” Ellie Cherin, Tina Kolberg, known as a vegan cook extraordinaire who year we will email you the RAVS Board Carol Barnett ). We reached hundreds of offers vegan cooking classes locally for The ballot. (If you do not have an email address, people at these events, including dozens of Cancer Project. we will enclose a printed ballot with this children at the zoo. Interest in vegetarian newsletter.) Please, to save paper, vote by RAVS 24 HOUR VOICE MAIL: email to [email protected] or by phone to diet has never been higher, and we will con- (585) 234-8750 tinue to answer questions and offer support. (585) 234-8750. Thank you!  PAGE 4 IN THE NEWS blocks of health should be emphasized, not product DDGS (Distillers Dried and drugs: “We and others have shown in peer- Solubles) which is sold as livestock feed.” LIVING IN THE BLUE ZONE A new reviewed research that lifestyle factors like Barley and palm oil are other energy crops book by Dan Buettner, The Blue Zone: Les- poor nutrition, lack of exercise, chronic emo- that generate leftovers to use as animal sons for Living Longer from the People tional stress and social isolation are underly- feed. So, most biofuel energy production has Who’ve Lived the Longest (2008), profiles ing causes of chronic inflammation. Bio- a vested interest in a growing livestock indus- long-lived communities the world over, in- markers of inflammation are significantly try as a way to get rid of waste products at a cluding the Seventh Day Adventist commu- reduced when people make comprehensive profit. Thanks to Mike Hudak for this refer- nity in Loma Linda, California. Two large lifestyle changes. And unlike the billions of ence. population studies of Adventists have been dollars spent on statin drugs, with the atten- LOCAVORE PROS AND CONS Being done: Adventist Health Study-1 (AHS-1) col- dant known and unknown side effects a locavore (i.e. eating only foods grown lo- lected data on almost 25,000 Adventists from (including a 9 percent rise in the risk of de- cally) is not the only important element of 1958-66, with the findings published in 1992; veloping Type 2 diabetes, which is already sustainable eating. “Fair Miles,” a report pro- AHS-2 began gathering data on 97,000 Ad- epidemic), the only side effects of compre- duced by Oxfam and the International Insti- ventists in 2002, with the results due this year hensive lifestyle changes are good ones. tute for Environment and Development, high- or next. According to lead author Dr. Gary These include reversing heart disease and lights the complexities of the food supply Fraser, we can say with certainty that Ad- Type 2 diabetes, reductions in LDL choles- chain. The authors state: “Let’s look at the ventists—about ½ of whom are vegetarian— terol comparable to what can be achieved carbon footprint of the whole product supply live longer than the general population, with with statins, and improvements in gene ex- chain.” E.g., some imported and vege- the vegetarians living longest. (An Adventist pression like turning off genes that promote tables are grown in less energy-intensive male lives 7.3 years longer than the average inflammation, prostate cancer and breast can- ways than domestic produce, and this effi- male, a vegetarian Adventist male 9.5 years cer.” Dr.Ornish recommends a low-fat vege- ciency balances the negative impact of im- longer; an Adventist female lives 4.4 years tarian diet. Or, as a title in the newest issue of porting them. In the U.K., consumption of longer than the average female, a vegetarian Good Medicine puts it: “Peas vs. Pills.” fruits and accounts for only 2.5% Adventist female 6.1 years longer.) Non- ANIMAL PROTEIN LINKED TO DIA- of greenhouse gases, and there is no evidence vegetarian Adventists had about twice the BETES As reported in Diabetes Care (2010), that fewer aircraft would fly if we stopped risk of heart disease as vegetarian Adventists. an analysis of results from the European Pro- importing produce (much is carried in the Adventists who consumed nuts at least 5 spective Investigation into Cancer and Nutri- cargo hold of passenger aircraft which would times a week had about ½ the risk of heart tion (EPIC) Study has shown that diabetes fly anyway). Freshplaza.com, January 2010. disease as those who did not. As for cancer, risk increases with higher intake of total pro- Vegans can spread the word that the most Fraser says the study shows “consuming tein and animal protein. Researchers found energy-intensive and polluting component of fruits and vegetables and whole grains seems that for every 5% of calories consumed from the diet is animal products, whether imported to be protective for a wide variety of can- protein instead of carbohydrate or fat, the risk or not. The best dietary choice you can make cers.” The Adventists’ vegetarian diet is ac- of developing diabetes increased 30%. In- for the environment is to companied by other positive lifestyle prac- creased animal protein intake also correlated BRAVE NEW WORLD? A New York tices. Here are their “Blue Zone Secrets”: with increased body mass index, waist cir- Times op-ed piece on 2/19/10, by Adam (1) Find a sanctuary in time (Sabbath or other cumference, and blood pressure. Shriver, called “Not Grass-Fed, but at Least structured rest); (2) Maintain a healthy body protein intake was not associated with diabe- Pain-Free,” wonders whether it might be pos- mass index (BMI); (3) Get regular, moderate tes risk. Good Medicine, Spring 2010. sible to genetically engineer animals to “not exercise; (4) Spend time with like-minded SOY FIGHTS BREAST CANCER In a mind” feeling pain. The “sensory dimension friends; (5) Snack on nuts; (6) Give some- study published in the Journal of the Ameri- of the animals’ pain would be pre- thing back; (7) Eat meat in moderation [or can Medical Association (2009), researchers served” (otherwise they could not recognize not at all—Ed.]; (8) Eat an early, light dinner found that women diagnosed with breast can- and avoid injurious situations). But, like cer- (seems to promote better sleep and lower cer who consumed soy products had a 32% tain human victims of brain damage, the ani- BMI); (9) Put more plants in your diet; and lower risk of recurrence and a 29% decreased mals would “still feel pain but no longer find (10) Drink plenty of water. risk of death, compared with women who it unpleasant.” Several letters responding to BIG PHARMA OR BIG BROTHER? A consumed little or no soy. The report in- the article were published; one writer found it New York Times article on 3/31/10 discussed cluded more than 5,000 women in the Shang- “a bone-chilling read.” Another letter, by N. whether statins (cholesterol-reducing drugs) hai Breast Cancer Survival Study, the largest Ann Davis, a Professor of Human Relations should be given to healthy middle-aged population-based study of breast cancer sur- and Philosophy at Pomona College, says that adults with high levels of C-reactive protein vival, and followed them for four years. instead of modifying animals, we should (a marker for inflammation), based on the Good Medicine, Spring 2010. modify humans so they “derive less pleasure prediction that one heart “event” would be BIOFUELS TRADE-OFF An article by from consuming large amounts of animal prevented for every 500 persons taking the Ben Webster in The Times (U.K.) on 3/1/10 flesh.” Davis continues: “Another option, of drug for one year (while increasing the risk of raises the question whether biofuels may gen- course, is that we leave both humans and ani- diabetes!). The cost would be $638,000 to erate as much greenhouse gas as fossil fuels, mals unmodified and instead encourage the prevent one heart attack. How many nutri- if not more. Commentator Jamie Newlin humans to use their superior intelligence, tionists could be paid to counsel overweight points out the further problem that many bio- freer wills and more developed moral sense patients with that amount of money? Dr. fuels are dependent for their financial viabil- to see how deeply repellent it is for humans , whose ground-breaking study ity on livestock production. Newlin says: “So to continue to devote so much energy to find showed that lifestyle changes can prevent and far, "green" fuel production tends to be live- new ways of exploiting animals so that they even reverse heart disease, responded with a stock production as well, one example being can have tasty morsels on their plate.” letter saying that the fundamental building US corn ethanol having to get rid of its by- (Continued on page 7) PAGE 5 OMEGA-3’S/ESSENTIAL FATTY in order to be converted, and omega-6’s are capsules per day needed) for $23.45 with a ACIDS FOR VEGANS: omnipresent in the American diet, found in daily per-dose cost of .78. Recommendations and Sources most oils and many foods; and 2) individual You can mail order vegan DHA from For some time now we have been urg- genetic factors and the aging process may Pangea (veganstore.com) and from veganes- ing our members and all vegans to use flax reduce the ability to convert. Therefore, die- sentials.com, to name just a couple of web- seed (2 T ground flax per day) to satisfy the titians and other experts have begun to rec- sites. Prices from Pangea are as follows: need for omega-3 fatty acids. Expert speak- ommend supplementing directly with DHA. DEVA softgels 30 200 mg for $14.95 ers at Vegetarian Summerfest have been For the same reason, Dean Ornish now rec- with a daily per-dose cost of $.50; DEVA questioning whether the fatty acids in flax ommends that persons following his vege- softgels 90 200 mg for $35 with a daily per- are effectively converted into the tarian regimen supplement with fish oil. dose cost of $.39; DEVA vegicaps 90 cap- “destination nutrient” (my term), DHA. Re- Problems with fish oil It’s not vege- sules 200 mg for $40 with a daily per-dose cently, a different question was raised when tarian! But more than that, there are many cost of $.45; DEVA liquid with 90 doses of RAVS received a query from Heartbeats For reasons to avoid fish oil, and the only factor 200 mg or 60 doses of 300 mg for $30, at a Life, the local Ornish support group, about in its favor is wide availability and perhaps daily per-dose cost of $.45 for 300 mg or the use of fish oil supplements, which con- lower cost. Fish oil is, obviously, taken from $.33 for 200 mg; O-Mega-Zen3 by NuTru tain both EPA and DHA. the fatty tissues of fish. Fat is where toxins 40 capsules 300 mg for $19 with a daily A very basic primer in essential fatty and heavy metals are stored in all living per-dose cost of $.48. acids : Healthy plant foods provide two creatures, becoming more concentrated as O-Mega-Zen3 liquid with 75 doses of families of essential fatty acids: omega-6’s you move up the food chain; so, there is rea- 300 mg for $30 with daily per-dose cost of and omega-3’s. While both are necessary to son to be skeptical of any claims of purity. $.40; Pure One Omega DHA/EPA 60 cap- life, the modern American diet with its Also, from an environmental standpoint, the sules 300 mg DHA 10 mg EPA for $39 at a prevalence of processed foods provides an fish oil “industry,” along with ocean fishing daily per-dose cost of $.65; V-Pure 60 cap- imbalance--too many omega-6’s, which generally, is inflicting serious damage on sules 175 mg DHA, 25 mg EPA (2 capsules compete with omega-3’s to convert into the marine ecosystems. And do not forget that per day needed) for $25 at a daily per-dose “destination” long-chain fatty acids which fish feel pain and that modern fishing meth- cost of $.83. Additional shipping costs of are so healthful but which are not present in ods tend to “harvest” huge swathes of the $7.50 to $8 need to be factored in. plant foods to be consumed directly (with ocean life, sacrificing many other fish and You can mail order vegan DHA from the exception of algae). The bottom line is mammals in addition to the ones they are Amazon as well. For comparison purposes, that you don’t need to try to get omega-6’s; targeting. So, from a health, environmental, the DEVA product 90 softgels 200 mg costs you will get enough of them if you consume and ethical standpoint, you want to avoid $27.67 (vs. $35 from Pangea), at a daily any vegetable oils or processed foods con- fish oil supplements, especially as there is per-dose cost of $.31. Shipping is free on taining them; even if you don’t, you will get now a vegan alternative. Most fish oil sup- orders of more than $25, for which this enough omega-6’s from walnuts and grains. plements say they contain EPA as well as would qualify. Instead, get a significant source of omega- DHA. Do we need both? Some additional notes: The liquid sup- 3’s, with the hands-down winner being Recommendations for vegans Dr. plement is the most economical form but ground flax seed (2 tbsp a day); other less (veganMD.org) has long may not be as convenient or palatable. All impressive sources are hempseed, walnuts, recommended 2 tbsp of flax seed daily, and of the mail-order sources cost less than the leafy greens, and soy. By the way, buy your he still does, for its potent cancer-preventive local on-the-shelf sources, but that could flax seed whole and grind it yourself, keep- properties. For a reliable source of omega- change. I have not contacted Wegmans Na- ing anything you don’t use right away in the 3’s, he now recommends 300 mg of vegan ture’s Marketplace, but they have an exten- refrigerator or freezer, as omega-3’s are DHA daily. Many of the available brands sive line of supplements and probably very unstable. Stay away from extracted contain 200 mg, and Dr. Greger says that is would be willing to carry vegan DHA. flax seed oil as it goes rancid very quickly. sufficient, if taken regularly. As for EPA, So, go forth and supplement . It’s a Also, 3/6 “balanced oils” seem like a bad Dr. Greger says that if you take a source of little bit pricey. But, along with vitamins idea, since you don’t need to go out of your DHA, don’t worry about it, as DHA can be B12 and D, which are very cheap, it’s the way to get omega-6’s, even in combination retroconverted into EPA. Speaking of wor- only supplement vegans need. And if you with omega-3’s. rying, let’s be clear that none of us should are wondering how a perfect diet can need The conversion process Getting fret about our essential fatty acid status dur- supplements, remember, humans once lived omega-3’s from flax seed may not be ing the time when we weren’t supplement- on the savannah, near-naked in the sun enough, because the fatty acids in flax need ing. Let’s just move forward on this one! (vitamin D) and eating loads of greens to be converted to eicosapentaenoic acid Sources and availability (omega-3’s) contaminated with dirt and tiny (EPA) and thence to docosahexaenoic aicd Abundance carries Udo’s Choice cap- insects (vitamin B12). But we don’t have to (DHA), both of which we need. For two rea- sules: 90 250-mg capsules for $44.99 with a do that any more (well, you still need to get sons, this doesn’t necessarily happen: 1) the daily per-dose cost of $.50. Lori’s carries some sun and eat plenty of greens, but for- omega-3’s in flax compete with omega-6’s Minami capsules: 60 140-mg capsules (2 get the near-nakedness and the bugs). 

Membership Update: New Members: Selma & Michael Berger, Cynthia Cohen, Elizabeth & Brian Conheady, Drs. Michalene Elli- ott & Brian Kinsler, Kana Kennedy, Tina Kolberg, Lynda McPartland, Emily Osgood, Andrea Parros & Jeff Ching, Sandhya Sar- lashkar. Renewals: Carol & Dr. Ted Barnett (Sustaining Level), Vernon Cain & family, Katherine DaCosta & family, Charles DiPrima, Sara Gale, Kimber Gorall, Nancy Hallowell, Walter McBurney, Sue Miller (Patron Level), Rachel O’Donnell & Adam Hayes, Mary Parson, Nina Sikand, Martha & Edward Sullivan (Contributing Level), Judith Treschuk & Leo Blair, Drs. Julie Yoon & Paul Gosink, Miriam Zaffrann (Patron Level). Newsletter Subscriptions: Antoinette Bushlack, Joanne & Christopher Hee.  PAGE 6 RECIPE PAGE coating the potatoes with spices. Add 2 c Preheat the oven to 385 degrees F. Cut the water and salt. Bring to a boil. Reduce heat, onions (semi-circular slices no larger than cover with a lid, and simmer for 10 to 15 1/8" thick) and place in a Pyrex or casserole RAVS has recently acquired a number min. The potatoes should be tender and eas- pan. Place all ingredients except for tofu of new vegan cookbooks which have gotten ily fall apart. Using the back of a spoon, and onions into a blender and liquefy. Cut great reviews. Check them out at any meet- break up some of the potato pieces; this will pressed tofu block into 1/3 height size strips ing. Here’s two recipes from one of the help the soup thicken. Add the 2 remaining and then cut into triangles. Put tofu triangles newcomers. cups of water. Bring to a boil; simmer for in pan with the onions and add the blended an additional 5 min. Stir in the garam ma- mixture. Be sure that onions and tofu are LENTIL-VEGETABLE SOUP sala and lemon juice. Serve hot; garnish covered with the sauce. This is a messy (8 ¾-cup servings) with cilantro. hands on type of activity! Bake at 385 de- (Madhu Gadia, The Indian Vegan Kitchen ) grees for 30 minutes. Serves 4 to 6. Good ITALIAN WHITE BEAN with brown rice and a green vegetable 2 T olive oil AND VEGETABLE STEW (perhaps with the following recipes). 1 c onion, ½-in. dice (Carole Raymond, Student's Go Vegan 1 t fresh ginger, peeled and grated Cookbook ) (Serves 4 to 6) 1 t garlic, finely chopped This cookbook is in the Monroe County RICE PILAF SALAD 2 c tomatoes, finely chopped Library System (Ken McBride—brought to the March 4 c water meeting) 3 c cooked lentils [start with 1 ½ c dried; 1 T olive oil follow pkg directions] 1 onion, chopped 1 package Rice Pilaf mix (I used Near East 1 c carrots, ½-in. dice 2 to 3 garlic cloves, minced Brand) of about 6 oz., cooked according to 2 c cabbage, finely chopped 2 t fennel seeds the directions on the box 1 t salt 1/2 t salt 5 baby carrots (chopped finely) ¼- ½ t black pepper, to taste One 28-oz can whole tomatoes, with their 1 clove garlic (minced) 2 T fresh basil, chopped, or 1 t dried basil juice 1/4 large red onion (chopped) (I use red on- ½ t lemon zest 3 to 4 potatoes, peeled and diced ions because of Dr. Michael Greger's talk at 2 t lemon or lime juice 2 carrots, sliced a previous RAVS meeting)* 1 zucchini, sliced 1/4 cup walnuts Heat oil in a large skillet on med-high One 15-oz can white beans 1/4 cup raisins heat. Add onion and sauté 1 to 2 min until One package or several links vegan sau- 1 Tablespoon shoyu or soy sauce transparent. Add ginger and garlic, cook for sage, chopped 1 Tablespoon olive oil a few seconds. Stir in tomatoes. Cover and 3 T minced fresh parsley, optional 1/4 teaspoon crushed red pepper flakes cook for 2 minutes. Mash the tomatoes with the back of a spoon or a potato masher. Add In a large pot, saute the onion, garlic, and After the rice has cooled, mix it in a con- water, lentils, carrots, cabbage, salt, black fennel seeds until onion is transparent. tainer with the other ingredients and refrig- pepper, basil, and lemon zest. Bring to a Roughly chop the tomatoes in the can. Add erate a few hours. This makes about half of boil. Reduce heat and simmer for 20 min. the salt, tomatoes, potatoes, and carrots to what I brought to the RAVS March dinner. Add lemon juice and serve hot. the pot. Cover the pot and simmer 5 min- *red onions have more antioxidants than utes. Add the zucchini and simmer 5 to 7 white or yellow CURRIED POTATO SOUP minutes more or until all the vegetables are (6 1-cup servings) tender. Add the beans, vegan , and (Madhu Gadia, The Indian Vegan Kitchen ) parsley and heat through. Serve hot. The CAJUN COLLARDS fennel gives this stew a great, distinctive (Honey Bloch--brought to the Feb. meeting) 2 med potatoes (about 2 c) flavor! 1 T canola or olive oil 10 med. collard leaves, stems removed and 2 T tomato sauce BARBEQUED TOFU sliced in 1" strips ½ t ground cumin (Ken McBride—brought to the Feb. 1 T oil ¼ t turmeric meeting) 1 t cumin seeds 1 t fresh ginger, peeled and grated 1 t mustard seeds 2 t ground coriander 1 lb firm or extra firm tofu that has been 1 - 2 dried hot red peppers, crumbled ¼ t black pepper pressed between plates for 30 min 1 c chopped onions 4 c water 2 medium to large red onions 1/4 c cider vinegar ¾ t salt 1/4 cup apple cider vinegar 1/2 T sugar ½ t garam masala 1/4 cup shoyu, tamari or soy sauce 2 c chopped tomatoes 1 T lemon or lime juice 1/4 cup syrup (maple or boysenberry :-)) 1 T cilantro, chopped 1/4 cup tomato puree Heat oil and add cumin and mustard seeds 2 Tablespoons olive oil till they pop. Add hot peppers and onions. Peel the potatoes and cut into 1-in 1 Tablespoon dry mustard Cook till onions are soft but not brown. Mix pieces. Set aside. Heat oil in a heavy sauce- 2 large garlic cloves in collards, cider vinegar, and sugar and pan over med-high heat. Add potatoes, to- 1 teaspoon tamarind or tamarind chutney cook over med heat, stirring often, about mato sauce, cumin, turmeric, ginger, corian- 1/2 teaspoon black pepper 20 min. Add tomatoes and simmer for 10 der, and black pepper. Stir for 2 to 3 min, min. Serves 4.  PAGE 7 (Continued from page 4) not going to eat you, then how can I eat these day for table food, in a manner just as cruel. VEGAN CAMPAIGN Friends of Ani- other creatures who have the same capacity In an effort to meet slaughterhouse quotas, mals reported that the London-based group for love and joy?” Silverstone says: “The they are dismembered while still alive. Peo- Vegan Campaigns supported 25 people who karma of turning vegan is amazing . . . The ple are eating their misery, fear and pain. had pledged to be vegan for a month, by of- way I live and eat now, it’s changed me as an Nineteen years ago, I decided I'd had fering recipes, cooking demonstrations and actress—totally.” Brava to Alicia and to eve- enough. I became vegetarian. It is exciting vegan buffet, and a panel featuring a nutrition ryone who uses his/her place in the world to for me to know every day, my choice saves expert, a doctor, and a long-term vegan with promote compassion and healthful eating!  lives. Now that's thrilling! a young child. The supervising doctor re- Nancy Hallowell , Pittsford, NY ported that he was surprised at how quickly LETTERS TO THE EDITOR by the switch to a vegan diet improved the RAVS members FIND ALTERNATIVE TO BEAT health of the participants: most of them EXTREME EATING IS CRUEL, SA- WING SHORTAGE (LTE, D&C, 3/09/10) showed improvements in weight, body mass DISTIC (LTE, Democrat&Chronicle, (Responds to an article about efforts to meet index, and blood pressure, as well as better 4/17/10) (Responds to an article in the Tues- the increasing demand for chicken wings.) sleep, better digestion, and healthier skin, day 4/6 food section appearing to praise en- A four-winged chicken, bio-engineered nails and hair! Vegan Campaign estimated terprising diners for “venturing” forth to try to meet the ravenous demand for chicken that during the month, 138 animals and about new foods in what it describes as a “food wings? There’s an easier way. 5½ square miles of land were spared from the renaissance.” ) I read with interest the Feb. 24 story meat, dairy and egg-laying industries. At the Let me get this right ... as described in about rising demand—and rising prices—for end, a dozen participants planned to stay ve- "Extreme eating," a gang of bored thrill- the chicken part that was once thrown away. gan, ActionLine, Summer 2008. seekers attain a whole new high eating live I, too, was once very fond of chicken wings. I VEGAN IN WORD AND DEED On animals, dismembering them one limb at a became a vegetarian seven years ago . . . . March 20, 2010, the NY Times carried an time, as the animal helplessly watches. Since an enterprising entrepreneur found article on the actress Alicia Silverstone, who The octopus, one of the most intelligent a way to turn garbage into gourmet fare, how became vegan 12 years ago and whose new creatures on the planet, is propped up so the about a new approach? Try cooking tempeh, vegan cookbook, The Kind Diet , was recently head can watch as one tentacle at a time is tofu or other meatless items with a super No. 1 on the NY Times best-seller list for clipped off with shears in a show of twisted sauce, for an animal-friendly version of the advice and how-to books. Ms. Silverstone machismo, and devoured by the leader of this tasty treat. This would appeal to vegetari- decided to change after seeing the treatment group. ans . . . as well as others who just want of animals in documentaries about the food If what they do seems bizarre and aber- healthier, great food at a lower cost. industry: “At one point I looked at my dog, rant, the fact is conscious sentient creatures So to our adventurous local chefs and who was my best friend, and thought, If I’m are being slaughtered by the thousands every restaurateurs: “Tings,” anyone? Julia B. Lederman , Rush, NY

APPLICATION FOR MEMBERSHIP IN THE ROCHESTER AREA VEGETARIAN SOCIETY: P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (585) 234-8750 Membership in the Rochester Area Vegetarian Society is open to all vegetarians, as well as to those who support the goals of vegetarianism and the society. RAVS’ by-laws define vegetarianism as the practice of living without the use of flesh, fish or fowl, with the ideal of complete independ- ence from animal products. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Mem- bers receive the Vegetarian Advocate , published three or four times a year, plus periodic notification of events. Members may borrow videos for a $10 deposit and they are eligible for half-priced membership in the North American Vegetarian Society which includes a subscription to the Vegetarian Voice and in the Vegetarian Resource Group which includes a subscription to the Vegetarian Journal.

Name(s): Date:

Address:

Phone(s): E-mail:

 $20/year Individual Membership Amount enclosed $______. Any amount over basic membership is tax de- ductible. Please make check payable to Rochester Area Vegetarian Society .  $35/year Joint membership, one address  I have a vegan lifestyle.  $10/year Student/Fixed income  I have a vegan diet.  Ornish diet  I am an ovo-lacto vegetarian.  $17/year Joint fixed income  I am not yet a vegetarian but  $50/year Contributing membership would like to support RAVS. Primary interest in vegetarianism:  $75/year Sustaining membership  Environment  I/we am/are willing to volunteer to help RAVS.  $100/year Patron   Health  $7/year Vegetarian Advocate only  Other: PAGE 8

Rochester Area Vegetarian Society upcoming events:

⇒ May 16, 2010 (3 rd Sunday) 11:00 AM Service 12 Noon Complimentary Brunch; 1 PM Loving our Planet with Rae Sikora. At Society of Friends (Quakers), 84 Scio Street. Not a RAVS event, but free and open to the public. Vegan brunch provided by VegFund. ⇒ May 16, 2010* (3 rd Sunday) Brilliant Chickens and Einstein Squids: Exploring Animal Intelligence through True Stories about the Amazing Beings who Share our Earth Home with Rae Sikora of Plant Peace Daily (plantpeacedaily.org) ⇒ June 20, 2010* (3 rd Sunday) Beyond Stewardship and Rights: A Catholic Validation of Vegetarianism with Dr. Deborah Jones, General Secretary, Catholic Concern for Animals; Fellow, Oxford Centre for Animal Ethics ⇒ July 18, 2010 (3 rd Sunday) 2:00 PM Summer Picnic, Home of Carol & Ted Barnett, 117 Lyons Road, Rush. Bring vegan dish to pass, serving utensil and place setting; outdoor games equipment and bathing suits optional (hot tub, not pool). ⇒ August 15, 2010 (3 rd Sunday) 2:00 PM Summer Picnic, Home of Leena Isac & Ted Potter, 19 Wolf Trapp, Pittsford. Bring chairs and vegan dish to pass, serving utensil, and place setting; outdoor games equipment optional. *Indicates a regular meeting. Unless otherwise indicated, regular meetings are held on the third Sunday of the month at the Brighton Town Park Lodge, 5:30 PM Vegan Share-a-Dish Dinner, 7:00 PM Program. Directions to Brighton Town Park Lodge: 777 Westfall Rd. between E. Henrietta Rd. (15A) and S. Clinton Rd. From 390, take Exit 16 onto 15A and go north to traffic light. Turn right on Westfall Road. Lodge is on south side on “Haudenosaunee Trail.” Directions to Barnett Home: Take Winton Road South. It will become Pinnacle Rd just south of Jefferson Rd. At 6.2 miles south of Jefferson Rd., turn left (east) off of Pinnacle and onto Lyons Rd. 117 is the first (and only) house on the right.

Directions to Isac/Potter Home: From Pittsford-Palmyra Rd. (Rt. 31), turn left (north) on Marsh Rd; turn right on Hunters Pointe ; turn left on

Wolf Trapp, #19 is brown house on right side of road.

234-8750 234-8750 Hear the latest from our events calendar, 24 hours a day! Call Call day! a hours 24 calendar, events our from latest the Hear

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