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Jackfruit Recipes • Breakfast Convenience Foods Science, Caring, and Vegan Living VEGETAJ OURNAL R IANSince 1982 Become a Roasting Vegan Food Caulifl ower, Cinnamon Apples, Kale Chips, and VOLUME XXXIV, NO 1 Technologist even Pineapple! tHiCS • e ColoGY • e eAltH H $4.50 USA/$5.50 CANADA Vegan on a Shoestring: Can a low-budget vegan menu www.vrg.org be nutritionally adequate? FEATURES utrition otline MANAGING EDITOR: Debra Wasserman N H SENIOR EDITOR: Samantha Gendler EDITORS: Carole Hamlin, 6 · Packaged Vegan Breakfast Foods Jane Michalek, Charles Stahler QUESTION: I just noticed that the increase the risk of heart-related NUTRITION EDITOR: Reed Mangels, PhD, RD 10 · Roasting Vegetables & Fruits REED MANGELS, PhD, RD NUTRITIONAL ANALYSES: Suzanne Hengen amount of calcium in my supple- problems. One possibility is an COVER PHOTOGRAPHY: Linda Long Debra Daniels-Zeller provides a roasting chart and delicious dishes. ment has increased to 600 mg per increased build-up of calcium COVER FOOD STYLING: Jill Keller pill. Should I look for a new supple- in the blood vessels around the VRG VOLUNTEER COORDINATOR 15 · Scholarship Runner-Up ment? L.A., via email. heart, which makes these blood AND CATALOG MANAGER: Nina Casalena vessels more likely to become nar- WEB DEVELOPMENT: Alan Polster RESEARCH DIRECTOR: Jeanne Yacoubou 16 · Become a Vegan Food Technologist ANSWER: Calcium supplements row, thus reducing blood flow VEGETARIAN RESOURCE GROUP ADVISORS: Chef Nancy Berkoff provides some insight into this job field. are typically used by people who to the heart1,6. Calcium may also Arnold Alper, MD; Nancy Berkoff, EdD, RD; aren’t sure they’re getting enough increase blood clotting and make Catherine Conway, MS, RD; Jim Dunn; calcium from their diet. Health blood vessels stiffer1,6, both of Heather Gorn, MPhil; Suzanne Havala Hobbs, 19 · Vegan on a Shoestring care professionals have promoted which could affect heart function. DrPH, MS, RD; Enette Larson-Meyer, PhD, RD; Karen Leibowitz answers the question “Can a Low-Budget Vegan Menu Reed Mangels, PhD, RD; Jerome Marcus, MD; Be Nutritionally Adequate?” calcium supplements as a way to Use of calcium supplements may Virginia Messina, MPH, RD; Mark Rifkin, MS, RD; reduce the risk of bone loss and also increase the risk of kidney Brad Scott, MBA; Eric Sharer, MPH, RD, LDN; fracture that often goes along with stones7. Wayne Smeltz, PhD 22 · 2014 Essay Contest Winner getting older. Recently, however, Calcium is an important some concerns have been voiced nutrient for bone health. While COPYRIGHT 2015 BY THE VEGETARIAN RESOURCE GROUP, INCORPORATED 24 · Cooking with Jackfruit about these supplements. Several there is debate about when in life PRINTED IN THE UNITED STATES OF AMERICA. Chef Nancy Berkoff explains how to cook with this unique ingredient. studies of large groups of people calcium intake is most impor- The Vegetarian Journal (ISSN 0885-7636) is have found that those people tant and even about how much published quarterly. The contents of Vegetarian DEPARTMENTS who took calcium supplements, calcium we need, the best rec- Journal and our other publications, including web especially those taking a high dose ommendations we have come information, are not intended to provide personal Nutrition Hotline 2 medical advice. Medical advice should be obtained Calcium supplements This issue’s Nutrition of supplemental calcium, had an from the Food and Nutrition from a qualified health professional. We often Hotline discusses increased risk of dying from heart Board who developed the RDAs. depend on company statements for product Note from the Coordinators 4 disease or of having a heart attack Recommendations call for adults and ingredient information. It is impossible to be Letters to the Editors 5 calcium supplements. or stroke. Results have not been to get 1000 mg of calcium per 100% sure about a statement, info can change, one-hundred-percent consistent. day; 1200 mg per day is recom- people have different views, and mistakes can be Scientific Update 8 made. Please use your own best judgement about Some studies only saw increased mended for women age 51 and whether a product is suitable for you. To be sure, Notes from The VRG Scientific Department 23 risk in men1, other studies only older and men after age 70. do further research or confirmation on your own. looked at women2,3, and some Because of concerns about the SUBMISSIONS: We do not accept unsolicited Veggie Bits 28 4,5 manuscripts. Please send a query letter first. saw no increased risk . Most increased risk of heart problems Book Reviews 30 studies that did show increased and kidney stones associated with ADVERTISING: Vegetarian Journal does not accept paid advertising. We do review vegan products. risk with calcium supplement the use of calcium supplements Vegan Cooking Tips 32 EMAIL: Contact The VRG via e-mail at [email protected]. Quick and Easy Couscous Dishes, by Chef Nancy Berkoff, RD, CCE use did not see an increased risk that have been seen in some The VRG’s website is <www.vrg.org>. with dietary calcium. We don’t studies, it seems sensible to get CHANGE OF ADDRESS: Please send change Atlanta VRG Dinner 32 know why this is. Some research- most or all of your calcium from of address to P.O. Box 1463, Baltimore, MD ers theorize it may be because food. Good sources include veg- 21203. You may also e-mail a change Vegetarian Action 35 of address to [email protected]. Registered Dietitian Debbie King, by Karen Leibowitz calcium supplements provide a etables such as kale and collards, FOR INFORMATION, CALL (410) 366-VEGE. relatively large amount of calcium calcium-set tofu, and calcium- Also, if you do not want your name traded VRG’s New Brochures Back Cover at one time while dietary calcium fortified plant milks. Our website to other organizations, please let us know. may arrive in the body at varying – http://www.vrg.org/nutrition/ times because of different rates calcium.php – can help you make of absorption and because calci- plant-based choices. If you are Vegetarian Journal is one project of The Vegetarian Resource Group. We are a nonprofit that um-containing foods are eaten concerned about the amount of educates the public about veganism/vegetarianism and the interrelated issues of health, nutrition, throughout the day6. calcium in your diet, a registered ecology, ethics, and world hunger. To join VRG and receive Vegetarian Journal in the USA, We also don’t know exactly dietitian can help you sort this send $25 to The Vegetarian Resource Group, P.O. Box 1463, Baltimore, MD 21203, or go how calcium supplements might Continued on page 23... www.vrg.org to <www.vrg.org/donate>. Additional donations support our outreach and research. 2 Vol. 34, Issue One 2015 VEGETARIAN JOURNAL VEGETARIAN JOURNAL Vol. 34, Issue One 2015 3 NOTE FROM THE COORDINATORS l e t t e r s VRG’s MEMORIAL THANK YOU, VRG vegetarians, and meat-eaters as Thank you sincerely for your well, but I’m not sure what they PROMOTING VEGAN BUSINESSES AND HONORARY motivated effort against the over- had for the carnivores since I went GIFT PROGRAM looked tragedy against animals. the vegan route. We all loved the hole Foods Market shared with MarketWatch a list of its top-selling How often have you wanted to As responsible activists, we know place. items. At that time, these were the 10 most popular items among make a gift in honor of a loved the innocence, kindness, and We also found the prices there Whole Foods’ exclusive brands, ranked by dollar sales: one or friend but weren’t sure intelligence of these creatures, to be reasonable and there were W loads of cheerful young people which charities are vegetarian- and yet the kindness is often un- 1) 365 Everyday Value Extra Virgin Olive Oil 100% Mediterranean Blend friendly, pro-environmental, or reciprocated and humans pretend around helping with everything. 2) 365 Everyday Value Organic Whole Milk pro-animal rights? Please remem- to be of a different origin. After Catherine A., via e-mail 3) 365 Everyday Value Organic Wild Blueberries ber The Vegetarian Resource college, I will contribute more 4) 365 Everyday Value Organic Grade AA Unsalted Butter Group. You can make a gift in financially and in activism. I am Note: Find a list of Senior 5) 365 Everyday Value Organic Grade B 100% Maple Syrup memory of a loved one or as a greatly inspired and comforted to Facilities in the USA offering veg- 6) 365 Everyday Value Organic 2% Reduced Fat Milk living tribute to honor someone see another proud organization gie food on our website at: www. 7) 365 Everyday Value Organic Boneless Skinless Chicken Breasts you care about on a special occa- protecting animals. vrg.org/seniors/senior_vegan.htm 8) 365 Everyday Value Grade AA Unsalted Butter sion, such as a wedding or birth. Liam G. 9) Whole Foods Market Italian Sparkling Mineral Water We’ll send an acknowledgement York, ME VIDEO CONTEST 10) Whole Catch Wild Alaskan Sockeye Salmon Fillets to you and to the recipient(s) you I want to thank the entire team It comes as no surprise that this has little to do with being vegan. Except for choose. Your gift will support RETIREMENT HOME of VRG on having such a won- the blueberries and water, the items are mostly fat and/or animal protein. We educational outreach programs SERVES VEGGIE derful platform where vegetar- guess some customers can discuss the perceived higher quality of those items and help promote vegetarianism. ians can get a lot of information, rather than buying equivalents in a supermarket. Possibly people see these as FOOD IN NC clear their doubts, and also get generic items and will buy the less expensive Whole Foods version rather than Memorials & Honorary Gifts Last month I took my father inspired.
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