veGeTaRIan aDVoCaTe

Volume XXIV, Number 2 May 2013 - July 2013 Rochester, NY USA

VEGAN DIET TO PROTECT BRAIN foods and medicines, and a guide to physical A VEGETARIAN DIET HEALTH exercise. What is it, and Why? We all want to protect ourselves from RAVS will have Power Foods for the diseases both acute and chronic, and want to Brain available for purchase, and we give If you are not a vegetarian or a member protect life, limb and organ systems. But some of the power-food recipes from Dr. of the Rochester Area Vegetarian Society perhaps the most daunting and dreaded Barnard’s book on page 5.  (RAVS), this column is for you. Here are threat we face, as the years pass, is that of BRAIN THREATS (to be avoided, some of the basics. cognitive decline and the loss of our mental A vegetarian, traditionally, is someone according to Neal Barnard, M.D.): faculties. Saturated fats from meat, eggs, and dairy who eats no animal flesh: no meat, poultry In his latest book, Power Foods for the or fish. A vegan is a vegetarian who goes products. Brain, Physicians Committee for Trans fats from processed foods like further and eats no animal products: no Responsible Medicine founder and president eggs, dairy products, or honey. doughnuts and snack pastries. Trans Neal Barnard, M.D. presents the latest, fats are in “hydrogenated” and Why do people choose to eat this way? compelling research on nutrition’s surprising “partially hydrogenated” oils. Every vegetarian has a story to tell, but effects on the brain. Excess iron (from meat) and copper. basically the reasons to avoid animal foods Dr. Barnard starts out his book with an Barnard advises against multi-vitamins are these: for your health, for the animals, amusing analogy in which he compares the with minerals, as they contain both of and for the planet. Every day there are new Beatles during the period of time they had these. findings that a -based diet is best for Brian Epstein as manager, to the human Aluminum from uncoated cookware, health. The standard American diet (SAD), brain with its cognitive abilities and baking powder, processed foods, which revolves around meat and animal executive function, its “manager,” intact. antacids, and antiperspirants. products, results in poor health for people, Barnard says: “Just when your knowledge suffering for animals, waste of resources, and experience are at their maximum and BRAIN-PROTECTING FOODS Nuts and seeds and devastation for the environment. But your family life and perhaps your financial Blueberries and grapes changing your diet can be hard and people security are finally established, that’s exactly the moment that you are at risk of losing Sweet potatoes who want to change often need help. your manager. . . . This is a book about Green leafy If you want to move in this direction, keeping your manager alive and well. It is Beans and chickpeas RAVS can help you. We are here to provide about memory and mental clarity, and Vitamin B12: Be sure to get a supplemental information and support. You do not need to keeping them intact lifelong.” source of B12; go to http:// be a vegetarian to give us a call, to attend In his book, Dr. Barnard lays out a www.veganhealth.org/b12/rec for our meetings, or to join our group. You do three-step plan to protect the mind and recommendations, or ask us for Vegan not need to be a member, either, to attend strengthen the memory: (1) Put power foods Outreach’s “Guide to Cruelty-Free our meetings; guests are always welcome, to work by avoiding foods that contain Eating.” Vitamin B12, along with and you don’t need to reserve beforehand. brain-damaging substances, and choosing folate (folic acid) and vitamin B6 from You only need to follow our “vegan rule” foods that nourish the brain; (2) Strengthen foods, works to eliminate for the dinner meetings (see box on p. 2 for your brain with mental and physical homocysteine which can build up in a full explanation), and there is a $3 guest exercise; and (3) Defeat memory threats the bloodstream and damage the brain. fee for non-members. Come to a meeting, from insufficient sleep and rest, and from give us a call at (585) 234-8750, or visit our medications that affect memory. website, rochesterveg.org. You will find us Barnard points out that the side effects HAIKU helpful and welcoming.  of this program are all good ones: “you may notice not only that you feel mentally sharp. early spring warmth You may also find that your bathroom scale the peony petals tight IN THIS ISSUE is becoming friendlier day by day. Your around the bud cholesterol and blood pressure may improve, RAVS Update p. 3 and if you have diabetes, it may get better, old pond... In the News p. 4 too. If you have arthritis or other chronic a small lily pad rises up aches and pains, you may notice that they with the frog’s leap Recipes p. 5 are fading. That’s the power of healthful Diet & Environment p. 6 eating.” nothing special The book includes 75 power-food an empty birdhouse beneath Abundantly Vegan p. 7 recipes, sample mental stimulation an overcast sky Calendar p. 8 exercises, guides to choosing aluminum-free By Bruce Ross Page 2

Rochester Area Vegetarian Society 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 Shelley Adams Ken McBride whey in cookies, crackers, bread and and casein or caseinate in “non-dairy” Carol H. Barnett Walt McBurney soy cheese, coffee creamer and whipped topping. Also be alert for eggs in baked goods, Ted D. Barnett Daryl Odhner mayonnaise and salad dressings, and honey in breads, pastries and preserves. Bud Burdick Ted Potter Please prepare a card with your name, the name of the dish, and a list of all Ellie Cherin Barbara Savedoff ingredients. If possible, write the recipe on the back of the card and indicate where the Nancy Hallowell Bob Zimmermann recipe came from or if it was original. Prepare enough to serve a crowd. Please bring your Leena Isac own table setting as well as a serving utensil. If you don’t feel like cooking, you may RAVS Staff: bring , cider, tortilla chips and salsa, green salad, fruit salad, etc. Non-members must  Treasurer: Ken McBride pay a $3 guest fee, which is applied to your membership if you join that day. Website: Ted Potter Bob Zimmermann IF YOU ARE NEW TO RAVS These are both excellent groups, and Library: Leena Isac both have mail-order bookshops which are You don’t need to be a vegetarian, included in the publication they will send Vegetarian Advocate Staff: or a member of RAVS, to attend one of you when you join. Editors: Carol and Ted Barnett our events. And you don’t need to reserve Another not-so-tangible benefit of Contributors: or notify us beforehand (with the your membership in RAVS is that you Poetry Bruce Ross, Ph.D. exception of restaurant events). We do ask help others, namely, the people we reach Logo Design Bern Berg that you follow the “vegan rule” at our through our community education efforts, dinner meetings. The box above, and the which are funded by your dues. Pamphlets calendar and directions on the back page we distribute at an outreach table at a The Rochester Area Vegetarian Society of the newsletter, tell you what you need (RAVS) was founded in 1989 by Rhoda and Stan health or environmental fair cost money. to know in order to attend. Call 234-8750 That's why your membership and renewal Sapon, two dedicated activists who worked hard to if you have further questions. embody their vision of a compassionate, non-violent are important even if we never see you at world in a local community promoting vegan values: MEMBERSHIP BENEFITS a meeting — though of course, we hope the idea that animals have a right to their own lives that we do.  and do not exist to provide food or to be exploited by Membership in RAVS entitles you to us in any way. receive the Vegetarian Advocate (4 times a year) and any other mailings, usually BOOK ORDERS FROM RAVS RAVS is a non-profit, tax-exempt, non-sectarian, A number of vegetarian books and all-volunteer educational organization dedicated to notices of upcoming events. It also entitles cookbooks are available from RAVS at promoting the joy, compassion and life enhancing you to free admission to monthly events possibilities of a vegetarian lifestyle. We are an 10% off list price. Books can be (except restaurant meals); others pay a $3 purchased at every RAVS meeting. educational resource for those interested in any aspect guest fee. of . We provide support to our members Anyone interested in buying or through social events that include monthly gatherings An important benefit of membership ordering books between meetings may is half-priced membership in two national with a shared meal and programs on topics important call Leena Isac, RAVS librarian, at to our members. Membership in RAVS is open to vegetarian organizations. Membership 249-0171. vegetarians and non-vegetarians alike, as long as they costs given below are before the discount support the goals of the organization. is taken. Let them know that you are a IF YOU ARE NOT A MEMBER DUES: Individual Membership, $20 per year; member of RAVS, which is an affiliate. Joint Membership, $35 per year; Student/Fixed OF RAVS and would like to receive Income Membership, $10. Membership includes subsequent issues of the newsletter by North American Vegetarian Society receipt of the Vegetarian Advocate and free email (pdf file), send your email address attendance at our monthly dinner meetings. A P.O. Box 72, Dolgeville, NY 13329 to [email protected] and put membership application can be found at the back of Tel: (518) 568-7970 this issue. “RAVS Newsletter by Email” in the Fax: (518) 568-7979 subject line. Contacting RAVS: E-mail: [email protected] PLEASE DON’T TOSS THIS • P.O. Box 20185, Rochester, NY 14602 Website: www.navs-online.org NEWSLETTER; pass it on to someone Individual membership (annual): $22 • E-mail: [email protected] else who might be interested in the • Website: www.rochesterveg.org Family membership: $28 information and recipes. Or share our • 24 hour voicemail and events calendar: Publication: Vegetarian Voice contact information (in the column to the (585) 234-8750 Vegetarian Resource Group far left), and people can reach us to request their own copy of the newsletter. P.O. Box 1463 Baltimore, MD 21203 Tel: (410) 366-VEGE WE NEED VOLUNTEERS!! Fax: (410) 366-8804 Like any volunteer group, we can always use your help. If you can assist with the E-mail: [email protected] newsletter, outreach, publicity, dinners, Website: www.vrg.org programs, guest speakers or anything else Membership (annual): $25 imaginable, please call 234-8750. Publication: Vegetarian Journal Page 3

Vegetarian Society Update Barnett, M.D. gave his course on “Plant- Medicine, and scheduled to take place in by Carol H. Barnett Based Nutrition” at the Jewish Washington, D.C. on July 19-20, 2013, is Community Center, with recipes and food a continuing education event for health Our vegetarian society keeps on samples provided by Carol Barnett. This care professionals. For more information, growing in influence, as the advantages of brings to more than 150 the number of visit pcrm.org. a vegan diet become more apparent, and people who have been reached by this RAVS BOARD OF DIRECTORS ever greater numbers join our group and course. BALLOT will be sent to all RAVS attend our meetings, outreach events, and Here is a list of other RAVS outreach members by email. To save paper and classes. events in the last three months, with the postage, please vote for the Board by In February, Bill Labine of Airtight names of those who staffed them: email, [email protected], or by Services, an expert in all forms of green phone, (585) 234-8750. RAVS members energy including conservation, talked to us •Showing of the film “Escape Fire” at the who do not have email access will receive about the advantages of super-insulating Little Theatre by the Monroe County a paper ballot with this newsletter. one’s home. At our March meeting, Integrative Health Committee (Q&A IN MEMORIAM On April 27, Jonathan Balcombe, Ph.D. talked to us afterwards by Ted D. Barnett, M.D., 2013, Bud Burdick, RAVS member and about animal sentience and emotion, and Mary Coan, M.D., Lesley James, M.D., RAVS Board member since 2010, died. and Julia Stein, M.D.) showed us how recognizing what we share Bud was only 28 years old. He had been with the animal world can reinforce our •Rochester Central School District Health Fair at East High School (Tina Kolberg) stricken by acute myeloid leukemia and, vegan way of life. April brought two although his hospital treatments allowed th nd •Great American Meatout Event at events: the 20 annual RAVS 2 night Midtown Manor apartments (Katherine him a brief remission from the disease, it vegan seder, shared with the Jewish DaCosta) finally claimed his life. humanist group and led by Barry Swan; •Nazareth College Health Fair (Carol When we first met Bud, he was a and our annual fund raiser dinner at the Barnett, Honey Bloch, Nancy Hallowell, student at Monroe Community College, Natural Oasis Restaurant, 288 Monroe Ken McBride, and Yetta Panitch) and he went on to graduate from SUNY Avenue, Rochester’s only vegan •Great American Meatout event at Univ. of Brockport with a major in business and restaurant, where we made merry, enjoyed Rochester (Carol Barnett) dance. Bud embraced a vegan diet once he food prepared by chefs Nick Bovenzi and •Green Initiatives Fair at Greenovation, heard the reasons for it, and he went on to Andrea Parros, and raised money by new “green” store located at the site of the persuade others to as well. auctioning a number of goods and old Vietnam Vets building, 1199 East Bud was a practical guy who would services. Items generously (and creatively) Main St. (Tina Kolberg) have made his mark in the business world donated included an evening of sailing, a •Earth Day Fair, Univ. of Rochester if he’d had the chance. He took it upon small business consult, a teaching game of Grassroots environmental group (Carol himself to design and order RAVS T-shirts “Go,” a massage, and a vegan chocolate Barnett) carrying the motto: “VEGAN: for life, for cake. Thank you to our gracious donors: •SUNY Brockport MetroCenter (St. Paul health, for the animals, for me.” The shirts Wizard of Clay Pottery, John Atwater, St.) Health Fair (Carol Barnett) sold like the proverbial hot cakes, and Bud Mary Anne Banke, Carol & Ted •Sierra Club Environmental Forum at donated the profits to RAVS. Barnett, Marlene Caroselli, Johanna Monroe Community College (Carol Bud was a practitioner of capoeira, Connelly, Steve Foster, Kimber Gorall, Barnett and Martha Sullivan) the vigorous dance-like Brazilian martial Noel Nichols, Yetta Panitch, Mike arts practice, and he performed with a Rudnick, and Jonathan Smelts of VEGETARIAN SUMMERFEST The North American Vegetarian Society’s group in all the places that he lived. Wellness Massage Center. In recent years, Bud moved to In May we will welcome John Vegetarian Summerfest will take place July 3- 7, 2013 (Wed. - Sun.) at the Brooklyn to live with and help his aging Morlino of The E.T.H.I.C. as he talks University of Pittsburgh’s campus in grandmother. But he wanted to keep his about something we could all use more of: Johnstown, Pennsylvania. A weekend connection with RAVS and he stayed on compassion. In June we will hear Dr. package (Friday evening through Sunday) the Board, offering his support and advice ’s Nutrition Update, and a is also available. This conference/festival long-distance. panel of RAVS members will share their is an unforgettable experience, and we We know many others in our group vegan cooking secrets. And in July we will can’t recommend it more highly. Visit share memories of Bud; and most of all, enjoy a summer picnic. See the calendar vegetariansummerfest.org/ for more we share sadness at a life ended too soon. on p. 8 for details. information. Bud, we will never forget you.  In addition to our meetings, RAVS NUTRITION AND THE BRAIN RAVS MEMBERS: Your expiration date has had a number of outreach events This international conference, co- which gave us an opportunity to meet new is on your address label. Members who sponsored by George Washington receive only a PDF file of the newsletter people interested in the benefits of a vegan University School of Medicine and the diet and way of life. Once again, for the will receive periodic email reminders Physicians Committee for Responsible about their expiration date. third time, RAVS Coordinator Ted We welcome the following: New Members: Chris Costello, Alexandra & Duane DeWispelaere, K. C. Felton, Kathryn Cappella Hankins, Kristin Small, Rosemarie Stepanik. Membership Renewals: Shelley Adams & Bob Zimmermann (2-year renewal), Carol & Ted Barnett (Sustaining Level), Donna & Dan Barski (2-year renewal), Hal Bauer, Selma & Mike Berger, Vernon Cain & family, Margie Campaigne, John DeSeyn, Margie Driscoll, Karen Evans, Gloria & Steve Foster, Jeff Hoffman, Meg & Jack Hurley (Sustaining Level), Steve Jarose & Marvin Ritzenthaler, Lois & Jim Kozlowski, Rob Kriss (Patron Level), Carol & Bruce Manuel, Walter McBurney, Maryanna Mueller, Elaine O’Neil, Kathryn Pridey & Ed Lewek, Julia Stein, M.D., Martha Sullivan & Ed Sullivan (Patron Level), James Sutton. Please contact us with any questions about membership. Thank you for your support!  Page 4 IN THE NEWS Physicians Health Study for 28 years, and groups. The article was followed by an RED MEAT BAD FOR THE HEART! found a 12% greater risk of prostate cancer opinion piece on 4/8/13 by Jedediah Purdy That headline hardly qualifies as breaking in those who consumed more than 2.5 called “Open the Slaughterhouses”; and by news; but a study from the Cleveland Clinic, servings a day, compared with those who an editorial on 4/9/13 called “Eating with published in Nature on 4/7/13, found a new consumed less than half a serving. PCRM’s our Eyes Closed,” which says of ag-gag mechanism whereby the damage occurs. Good Medicine, Spring 2013 laws: “Their only purpose is to keep When carnitine, a substance in red meat, VEGETARIAN DIET REDUCES consumers in the dark, to make sure we reaches the intestines, bacteria there release RISK OF HEART DISEASE A study of know as little as possible of the grim details a chemical which is then converted by the 44,561 men and women in England and of factory farming.” liver into TMAO, which gets into the blood Scotland, in the EPIC-Oxford cohort study, SLAUGHTER: FACING THE and increases the risk of heart disease. found that the vegetarians were 32% less REALITY “The Way of All Flesh: Carnitine is also found in chicken, fish, and likely to be hospitalized or to die from Undercover in an Industrial Slaughterhouse” dairy products. Scientific American 4/7/13; hearth disease than meat eaters. The by Ted Conover, appeared in the May 2013 NYTimes, 4/8/13 vegetarians were also slimmer and had issue of Harper’s Magazine. The article is EGGS, TOO The NY Times reported lower total cholesterol and blood pressure. available online only to Harper’s that “For the second time in a matter of American Journal of Clinical Nutrition subscribers, but the brief excerpt on the weeks, a group of researchers reported a 1/30/13; this study was also reported on in Harper’s website conveys the sorrow, pain link between the food people eat and JAMA 3/13/13 and in PCRM’s Good and horror of using animals for food. Find bacteria in the intestines that can increase Medicine. the magazine at your newsstand or library. the risk of heart attacks” (4/24/13). This LYCOPENE MAY REDUCE STROKE MICE FALL SHORT AS TEST time, a study in the New England Journal of RISK Men with high blood levels of SUBJECTS A study published on 2/11/13 Medicine reported that the lecithin in egg lycopene, the compound that makes by the Proceedings of the National Academy yolks is converted by intestinal bacteria into tomatoes red, are about half as likely to of Sciences, and reported on in the NY choline, which is in turn converted by the have a stroke as those low on lycopene, as Times, found that the mouse model had liver into TMAO, a risk factor for heart found in a Finnish study reported on in the been “totally misleading” in studying such disease. Based on this study and the one journal Neurology on 10/9/12. Lycopene human ills as sepsis, burns, and trauma. The reported above, we should avoid animal reduces inflammation, limits cholesterol study also “raised troubling questions” products, and also supplements containing production, and inhibits blood clotting; it is about the value of mouse studies to shed carnitine, lecithin, or choline, whether from a carotenoid, an antioxidant that destroys light on human diseases that involve the animal or plant sources. RAVS does not free radicals that can damage cells and immune system, including cancer and heart encourage the use of any supplements other contribute to blood vessel disease. Science disease. The study estimated that years of than vitamin B12 and vitamin D. News, 11/17/12 study time and billions of dollars had been HIGH CALCIUM INTAKE LINKED BERRIES LOWER RISK OF HEART wasted on studying mice (not to mention TO HEART DISEASE AND DEATH DISEASE Women who eat 3 or more untold animal lives). A leading advocate of A new study of 433 women who were servings of berries per week reduce their eliminating the use of animals in schools followed for up to 19 years, reported in the risk of heart attack by 32%, according to a and research labs is Physicians Committee British Medical Journal, found that women study in the journal Circulation. PCRM’s for Responsible Medicine: visit pcrm.org who consumed more than 1400 mg daily of Good Medicine, Spring 2013 VEG, BUT . . . A special issue of the calcium had a higher rate of death from all AND VEGGIES FOR THE NY Times magazine, entitled “BIG VEG” causes, as well as a higher rate of death MIND A new study of New Zealanders and published 4/7/13, had a split personality from cardiovascular disease, than women found that the more fruits and vegetables the about plant-based food. The cover featured a who consumed between 600 and 1000 mg. participants ate, the calmer, happier, and lovely “burger” containing nothing but raw Of particular concern were women who had more energetic they felt. PCRM’s Good veggies: corn, artichoke, broccoli, okra, red a high dietary intake of calcium (more than Medicine, Spring 2013 onion, mushroom, and tomato. But several 1400 daily) and also took calcium BACTERIA IN MEAT More than half of the articles featured backlash against the supplements. Journal of the American of samples of ground turkey, pork chops, upsurge of interest in vegetarian foods, Medical Association (JAMA), 3/13/13. and ground beef collected from including a profile of Camas Davis, who While adequate calcium intake is essential supermarkets contained so-called superbugs butchers hogs and teaches the skill to for bone health and proper function of other or antibiotic-resistant bacteria, according to teenagers. The article was illustrated by a organ systems, we recommend an emphasis a new report. The data, collected in 2011 by takeoff on the famous Norman Rockwell on calcium from foods (plant sources only) a joint program of the Food and Drug Thanksgiving illustration--a photo of her as well as adequate vitamin D and weight- Administration and the Centers for Disease students at a table loaded with every part of bearing exercise. You can find detailed Control and Prevention, show sizable the pig, including the head. Ms. Davis was recommendations at ’s increases in the amount of meat containing once a vegetarian, and says she began eating website: http://www.veganhealth.org/ antibiotic-resistant forms of such bacteria as meat again because “I was hungry.” articles/bones salmonella, E.coli, and campylobacter. NY Vegetarians need never be hungry! See the HEART DRUG DOES NOT Times, 4/16/13 recipe page, and p.7 for further discussion PROTECT AGAINST HEART ATTACK FARM CRUELTY: SILENCING THE of this issue. Thanks to Nancy Hallowell for AND STROKE Beta blockers, drugs MESSENGER The New York Times ran showing us this NY Times magazine. commonly prescribed to control heart rate an article on 4/6/13 on so-called “ag-gag” BUT THIS! The lead article in “BIG and blood pressure, fail to protect against laws, which make it illegal to gather VEG,” by Mark Bittman, covers healthy fast heart attacks and strokes. JAMA, 10/3/12; evidence, by filming or photography, about food, including the “fresco” menu at Taco Science News, 11/17/12. the internal operations of factory farms Bell, and Veggie Grill, a 6-year-old Los DAIRY PRODUCTS INCREASE where animals are being raised. These laws Angeles based chain with 18 locations and RISK OF PROSTATE CANCER A new have been introduced or passed in major an all-vegan menu that includes “Crab” study published in the Journal of Nutrition agricultural states after intense lobbying Cakes and tartar sauce, the favorite dish that tracked data from 21,660 participants in the from agricultural corporations and trade Bittman tried on his travels.  Page 5 RECIPE PAGE Brain Food! From Dr. Neal Barnard’s TUSCAN WRAP (Serves 2) t=teaspoon, T=tablespoon, c=cup Power Foods for the Brain, these are recipes by Christine Waltermyer and Jason Wyrick. This simple white bean and sun-dried CHIMICHURRI (Serves 2) tomato spread makes an excellent cheese (from , the Post SALADE LATINE alternative and can be eaten as a dip in its Punk Kitchen, theppk.com) (Serves 2 as main dish, 4 as side dish) own right.

Brings together Indonesia (birthplace of Swiss chard’s bitterness is balanced by 2 c cooked or canned low-sodium white tempeh) and Argentina (chimichurri). Serve the sweetness of the corn and grapes. Dark kidney beans, drained with baked potato or rice, and sautéed or green lettuce can be used instead. 1 clove garlic steamed veggies (asparagus is nice at this 1 t minced fresh rosemary time of year). ½ small white onion (Vidalia or Mayan ½ t freshly ground pepper sweet would work well) 8 to 10 sun-dried tomatoes (not oil- 8 oz tempeh, sliced into 8 thin slabs (slice 3 cloves garlic packed), soaked in water and drained in quarters, then in half horizontally) Leaves from 1 bunch chard or dark lettuce 1 zucchini, shredded For the chimichurri: 4 Roma tomatoes, diced 1 carrot, shredded 4 cloves garlic 1½ c fresh corn kernels (or thawed frozen) 1 c sprouts 1 c loosely packed fresh cilantro ¼ c pecan halves 2 whole-wheat tortillas* 1 c loosely packed fresh parsley 1 c seedless black grapes 1 t dried oregano Pinch of sea salt *Don’t use Wegmans whole-wheat ¼ c red wine vinegar ½ t freshly ground black pepper tortillas, which contain fish oil. Wegmans 2 T olive oil* Gordita-style Tomato & Basil tortillas are ½ t red pepper flakes or to taste Mince the onion and garlic, then smash vegan. ½ t salt them together a couple of times with the 3/4 c veg broth back of a knife. Combine the beans, garlic, rosemary, For the cooking marinade only: Wash the Swiss chard thoroughly, as it pepper, and sun-dried tomatoes in a food 1 T tamari or soy sauce tends to be gritty; then slice it into ribbons processor and blend into a thick paste. by tightly bunching the leaves together and Spread the bean dip on the tortillas, top with *Those following a low- or no-oil diet may slicing them with a sharp, heavy knife. the veggies, and roll them up to make eliminate the olive oil (or use 1 t only), Place the Swiss chard in a salad bowl and wraps. and add 2 T rice vinegar. add the remaining ingredients. Toss with an oil-free dressing: (1) 3 T BROWN RICE SALAD Steam tempeh for 10 minutes (by brown or Dijon mustard, 2 T red wine (Serves 4 to 6) “poaching” in saucepan in small amount of vinegar and 3 T maple syrup; or (2) 3 T water; watch to add water if necessary). orange juice, 1 T red wine vinegar, and 1 T 1 c brown rice, regular or quick-cooking Meanwhile, blend chimichurri ingredients in soy sauce. ½ c cooked or canned garbanzo beans, food processor until relatively smooth. drained When tempeh is steamed, pour half a TURKISH LENTIL SOUP (Serves 3) ½ c shredded carrot cup of chimichurri into a measuring cup and ½ c finely shredded red cabbage add the soy sauce. Reserve the rest of the Shredding the onion and carrot allows ¼ c diced red bell pepper chumichurri for pouring over the cooked them to disappear into this classic Turkish ¼ c thinly sliced celery tempeh. Place warm tempeh on a plate and soup, giving the broth a full-bodied flavor ¼ c cooked green peas pour marinade over. Rub the marinade into with the smooth texture of soft red lentils. ¼ c minced fresh parsley the tempeh. Let sit for an hour, flipping 1 T soy sauce or Bragg’s Aminos once, and rubbing in the marinade again. 1 onion, shredded or diced 3 T orange juice Lightly oil a large skillet; place tempeh 1 carrot, shredded or diced 1 t minced peeled fresh ginger in a single layer and cook for 4 minutes or 2 cloves garlic, minced so, until lightly browned. Flip tempeh, 4 c water or low-sodium broth Cook the rice according to package cooking for 3 more minutes. Add any 3 T low-sodium tomato paste directions. In a large bowl, combine the marinade remaining from the plate and cook 2 T diced roasted red pepper cooked rice with the remaining ingredients. for 3 to 5 more minutes, flipping ½ t crushed red pepper (or to taste) Adjust the to taste. occasionally. 1 c red lentils [Ed. note: As a variation on this Optional: 1 T chopped fresh mint BANANA ICE CREAM (Serves 4 to 6) technique, you could try baking in a 350 degree oven on a lightly oiled cookie sheet Heat a large saucepan over medium 8 ripe bananas for 10 min. on each side.] heat. Add the onion and carrot and cook Serve tempeh drizzled with more fresh until the onion is lightly browned, about 5 Peel and slice the bananas. place them chimichurri. minutes. Add the garlic and cook for another in a container, cover, and freeze for at least minute. Add the water or broth, tomato 1 hour. Remove the frozen bananas from the TEMPEH is a fermented product made paste, roasted red pepper, and crushed red freezer and let them thaw a little at room from the whole . You can find it in pepper, stirring everything together until temperature for 5 minutes. Place the the cool case at Abundance Coop and Lori’s thoroughly combined. Once the liquid is bananas in a food processor and process Natural Foods, and at Wegmans in Nature’s simmering, add the lentils. Bring to a boil, until smooth and creamy, like soft-serve ice Marketplace. Look for the SoyBoy brand cover the pot, and reduce the heat to low. cream. You can vary the recipe by adding a made by our own local soy foods company, Cook for 25 minutes, then remove from the little cinnamon, vanilla, or cocoa powder. Northern Soy, founded in 1976; see their heat and serve, garnished with the mint if [Ed. note: I got good results by adding story at soyboy.com. desired. frozen blueberries: Dr. B. would approve!] Page 6

A MEDITERRANEAN DIET: health promoting than the standard change our eating habits, we will be HEART HEALTHY? American diet, which the control group “voting with our grocery carts. As habits apparently wound up following. shift, economies will shift.” On 2/25/13, the New York Times ran Secondly, we should note that, rather Hall says that if we would stop an article called “Mediterranean Diet than a 30% reduction in disease, there was farming animals, “we’d instantly be Shown to Ward Off Heart Attack and a 30% difference in the rate of new involved in the one action that can free Stroke.” The article reported on findings occurrence of disease. The Mediterranean hundreds of millions of acres from rows of published on the New England Journal of diet was not a healing diet; it was a less feed crops. Land use would be strikingly Medicine’s website that day, based on “the damaging diet. more efficient if we feed ourselves, rather first major clinical trial to measure the But the most important point to be than feed animals in order to eat them. diet’s effect on heart risks.” The made about this study is one that could be Grazing land could be retired from use; experimental group had 30% fewer heart attributed to Dr. Esselstyn: What about natural habitat could be restored. . . . And attacks, strokes, and deaths from heart the other 70%? Look at it this way. If vast releases of methane, chemicals and disease than the control group. The report there were 70 cardiac events in the farm waster could be avoided. This is revealed that the study had been ended Mediterranean group and 100 cardiac environmentalism in action, and many early, after under 5 years, because it was events in a control group of comparable people are making it an everyday habit. considered unethical to continue. size, that would represent a 30% They have pledged allegiance to our one- In this study, 7,447 people in Spain difference, a very large and statistically of-a-kind biosphere--to the future of life on with risk factors for heart disease-- significant difference warranting an end to our planet.” overweight, smoking, or diabetes--were the study. But what about the 70 people What about those who say that animal randomly assigned to either one of two eating a Mediterranean diet who had heart products don’t have to be bad, if they are variations on the Mediterranean diet, or to attacks or strokes, or died from heart humanely raised? a low-fat diet. On one version of the disease? Could we have done better for The proper response to this assertion Mediterranean diet, subjects were asked to them? is that whenever a living being becomes a consume at least 4 tablespoons a day of Dr. Esselstyn calls heart disease a product for our consumption, there is olive oil. On the other Mediterranean diet, “paper tiger” which need never occur and inevitable exploitation and suffering. We subjects were directed to eat 1 ounce a day which, once it occurs, need never progress. would like to quote Hall’s entire sidebar of a mix of nuts: walnuts, almonds, and Elsewhere he rather amusingly calls heart responding to the myth of “humane meat”: hazelnuts. Both Mediterranean groups disease a “food-borne illness.” We think he were asked to eat fish 3 times a week, would say that, rather than follow the false ETHICS IN THE GROCERY CART 3 times a week, and to drink a promise of an only slightly improved Ready to commit to an animal-free daily glass of wine; they were asked to omnivorous diet, we should embrace the grocery list? Your friends might respond by limit dairy, processed meats, and other gold standard of a low fat whole foods saying: “Yes, factory farming is bad, but processed foods. vegan diet. it’s not the only way to raise animals for The experimenters took blood samples To read Dr. Esselstyn’s response to the food.” to insure compliance with the various Mediterranean diet study, go to http:// It’s time to challenge the problem with regimens. It was found that the heartattackproof.com/spanish_study.htm all animal farming, including that which is Mediterranean groups stayed on their diets, advertised as organic, local or humane. but the low-fat control group did not; so in As animal advocates, we take the actuality the Mediterranean diet was being SEVEN BILLION CONSUMERS: utmost care to focus attention on the compared to the “usual modern diet.” Why Our Most Environmentally ethical bottom line: Even where businesses The article noted that Dr. Esselstyn, Important Decisions Involve Food purport to offer humane or free-range who has shown that a low-fat vegan diet animal products, the overall circumstances prevents and reverses heart disease, In the Spring 2013 issue of and fates of the animals still depend on the dismissed the study. When asked for a ActionLine, published by the national whims and the wallets of human shoppers-- response, Dr. Esselstyn pointed out that group Friends of Animals, Lee Hall writes to whom the animals are, in the end, those in the Mediterranean diet study still that changing our diet is the single most nothing more than products. This is why had heart attacks and strokes; he said, all powerful step we can take to protect the farm animals, from big factories and the study showed was that “‘the planet; and that this step is completely in pastures alike, eventually face the shock Mediterranean diet and the horrible control our power and requires no exotic and trauma of slaughter -- after they’re diet were able to create disease in people technology or big investment. Hall reminds loaded onto trucks and taken to the same who otherwise did not have it.’” us that one person’s shift to a vegan diet bleak slaughter plants. WHAT ARE WE TO MAKE OF THE one day a week for a year is comparable to If we think saving the planet or MEDITERRANEAN DIET STUDY? reducing one’s driving by 1,160 miles per bringing about probably On the face of it, Dr. Esselstyn’s year. So, a full-time commitment to vegan can’t be done, or it will be too difficult, we reaction seems a little grudging. After all, a diet is the equivalent to saving 8,120 miles might fail to try. Yet it could happen if a 30% difference is huge, isn’t it? driven annually! critical number of us do try. Yes and no. Hall says that, as a political matter, we Stay diligent, and together we will First of all, the difference in outcomes should press our government win, because success is staying true to the should not come as such a surprise. The representatives to shift subsidies from feed fairest principles. Together we will, and we Mediterranean groups were asked to limit crops (for animals) to food crops for are, succeeding.  or avoid dairy products, processed meats, humans. As it is, subsidies for animal and other processed foods. It would appear agriculture “perpetuate the mealtime habits that, though not vegetarian or vegan, these of previous generations.” But if we lead, Mediterranean diets were somewhat more politicians will follow. If enough of us rochesterveg.org Page 7

MUSINGS ON NEVER HAVING TO BE sized meal, for 30 days, an experiment a direct line from head to heart to stomach, HUNGRY AGAIN (with apologies to which was captured in the 2004 film “Super and all can be satisfied. View Erin Red’s Scarlett O’Hara) by Carol H. Barnett Size Me.” Jamieson, at that time a vegan interview while at U of R at by searching chef, designed Spurlock’s detox diet when “SAVVY Erin Red” on youtube. SAVVY is We in the Vegetarian Society do a fair the experiment was over. Jamieson also the U of R veg group; the Erin Red amount of outreach into the community wrote the book Vegan Cooking for interview is also on their Facebook page. (see p. 3). Occasionally someone stops by Dummies. She is now Spurlock’s ex-wife But back to Jamieson and her hunger. our table and says: “I was vegetarian once.” and, if still a chef, not a vegan one by her Let’s take her assertion at face value for When we ask why they stopped, they say “I own announcement. When asked why she what it implies about food, satiety, and felt weak” or “I got hungry.” stopped being vegan, Jamieson replied: “I nutrition. Did she need to feel hungry? There is a good response to this. People got hungry.” The vegan diet has been found to be who switch from an omnivore diet to an Not surprisingly, Jamieson’s nutritionally adequate by the American ovo-lacto veg diet often become anemic announcement prompted all kinds of Dietetic Association (now the Academy of (and feel weak) because they eat dairy responses. Some said that, while Jamieson Nutrition and Dietetics) and by the U.S. products, which contain no iron and cause may have followed a vegan diet for a time, Department of Agriculture in their 2010 the body to lose iron. They’d do better (in she never was vegan in the sense of nutritional recommendations. Each new every way) to switch to a vegan diet which following a vegan way of life, or she would scientific study adds to the consensus that it is high in iron, as well as other nutrients, not have dropped it so readily. One person is the optimal diet. from beans, greens, and vegetables. who publicly made that point was Erin But sometimes, in promoting a vegan But as often as not, this “hunger” Grayson, better known as Erin Red, a vegan diet, we also describe variations on the diet remark is a conversation stopper, not starter. activist and radio host. that are very restrictive--for example, It’s hard to inquire too closely into the Recently I had the pleasure to meet extremely low in fat or completely raw-- reasons for ill health without seeming to Erin Red when she came to U of R for its and that have been shown to have healing probe for medical details. Besides, people Great American Meatout celebration, so I’d effects for such conditions as cancer, heart tend to be the ultimate--indeed the only-- like to say a few words about her. Erin’s disease or obesity. A healthy young person expert on how they feel. What can you say free radio shows, including one on the topic who follows one of these variations on the if someone feels hungry? of Alex Jamieson’s decampment from vegan diet may have an empty feeling. The This problem was posed recently when , can be found at erinred.com; her solution is not to stop being vegan, but to Alex Jamieson announced, rather publicly, blog is at erinred.tumblr.com. One of the follow a less restrictive vegan diet. that she was no longer vegan. To refresh best things I heard Erin say was: “Anything Each person’s vegan diet occasionally your memory, Jamieson became widely you can eat, I can eat vegan.” She also said: needs adjustment in order to be healthful known when her then-boyfriend Morgan “It breaks our hearts to have the people we and satisfying. With a little effort, anyone Spurlock decided to eat three McDonald’s love eat the animals we love, and hurt the can find just how health-giving, delicious, meals a day, never turning down a super- planet we love.” Another Erin-ism: there is and abundant this way of eating is. 

APPLICATION FOR MEMBERSHIP IN THE ROCHESTER AREA VEGETARIAN SOCIETY: P.O. BOX 20185, ROCHESTER, NY, 14602-0185 (585) 234-8750, rochesterveg.org, [email protected] 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 independence from animal products. Members are entitled to admission to monthly events, and discounts on the purchase of books and other material available from RAVS. Members 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:______

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☐ $20/year Individual Membership Amount enclosed $______. Any amount over basic membership is tax deductible. Please make check payable to Rochester Area Vegetarian Society. ☐ $35/year Joint membership, one address ☐ I follow a vegan diet. ☐ $10/year Student/Fixed income ☐ I am an ovo-lacto vegetarian. ☐ $17/year Joint fixed income ☐ Ornish/Esselstyn (no oil) diet. ☐ I am not yet a vegetarian. ☐ $50/year Contributing membership ☐ $75/year Sustaining membership Primary interest in vegetarianism: Environment ☐ $100/year Patron ☐ ☐ Animal Rights ☐ $7/year Vegetarian Advocate only ☐ Health ☐ I am/we are willing to volunteer to help RAVS ☐ Other: 8 Rochester Area Vegetarian Society upcoming meetings and events of interest:

May 19, 2013* (3rd Sunday) Compassion is a Journey, Not a Destination with John Morlino, founder of The E.T.H.I.C., The Essence of True Humanity Is Compassion. John Morlino is a former social worker who founded The E.T.H.I.C. to promote peace, non-violence, and compassion. He has spent the last 30 years working for human and animal liberation. June 1, 2013 (Saturday) 7:15 PM The Role of Diet in Preventing, Arresting, and Reversing the 15 Leading Causes of Death with Michael Greger, M.D. Multi-Purpose Room in The Summit at Brighton, 2000 Summit Circle Dr. (next to Jewish Home of Rochester, 2012 S. Winton Rd.). Turn west off Winton onto Meridian Centre Blvd., then onto Summit Circle Drive. June 16, 2013* (3rd Sunday) Advice from a Panel of Experienced Vegan Cooks: Meal Ideas, Tips and Recipes. Come to enjoy a repeat performance of last June’s popular program, with a different group of veteran vegan cooks. July 3 -7, 2013 (Wed - Sun; weekend package available; child care center for parents of young children) North American Vegetarian Society’s Vegetarian Summerfest in Johnstown, PA. Not a RAVS event, but RAVS members will be attending! Go to vegetariansummerfest.org for details about speakers, programs, prices, and registration. July 21, 2013 (3rd Sunday) 2:00 PM Summer Picnic at the Home of Kimber Gorall, 15 Peachtree Lane, Pittsford, NY 14534. Kimber’s house is on the canal! Peachtree Land is off Marsh Road, just north of the canal in Bushnell’s Basin. Please bring a vegan dish to pass, a place setting for yourself, and a folding chair if you have one. If rain is threatened, call the RAVS hotline (234-8750) on Sunday morning to see if the picnic has been rescheduled.

*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. Look for “Brighton Town Park” sign. Lodge is on south side; driveway leading to Lodge is called “Haudenosaunee Trail.”

PLEASE NOTE: We always welcome new people at our meetings. You may attend just the dinner, just the program, or both; there is no need to reserve for either. If you attend the dinner, we ask that you pay a $3 Non-Member Fee in addition to bringing a vegan dish to pass. See box on p. 2 for

information about preparing a vegan dish. Non-Member Fee will be subtracted from your dues, if you decide to join later in the meeting. No fee is

charged to attend the program portion of the meeting.

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