[Vegetarian Journal Excerpts -- May 1995]

A Vegetarian Traveler in Southern Italy and Rome

   By Susan Asanovic, R.D.

   Apulia is a vegetarian paradise.  Its produce is famous throughout Italy  and
   most of the country's pasta wheat is grown here.  Apulia's residents
   generally follow a healthy diet based on greens, legumes, whole grains,
   handmade pastas, full flavored olive oil, fruit, rustic breads, and rough
   red wine.  Cycling through this less traveled area of Italy's boot on the
   Adriatic Sea at harvest time, we observed a countryside densely planted  with
   peppers, tomatoes, chard, beans, and vineyards.  Apulia is a poor  area, but
   rich in ancient, bountiful olive trees.  More oil is produced  here than any
   other region in Italy.  Agriculture is the main industry,  and, naturally,
   the local cooks excel at all kinds of vegetable  preparations.  Some caveats
   for the vegetarian are in order, however;  don't expect to find tofu, meat
   analogs, or brown rice.  Soups are usually  meat- or fish-based, unless you
   specify brodo vegetale.  Yes, there are  plenty of legumes, but you need to
   inquire if che la carne dentro (is there meat in it)?  Risotto and pastas are
   often prepared with meat stocks; you  have to specify senza carne.  Cheese is
   easy to spot and can be omitted. Try to read labels on the packaged snacks;
   some are made with lard and/or  eggs.  Bakeries offer many varieties of
   bread, some of which contain bacon  or sausage.  However, many rustic breads
   are offered that are 100 percent  whole grain and vegan.  Pugliese foccacia
   is light and thick due to the  incorporation of cooked potatoes.  Apulia is
   one of the last areas where  bakers still use spelt flour, an ancient wheat
   appreciated by some Americans  for its nutty flavor and low allergenicity.

        I enjoyed one memorable dinner with a private cooking lesson by the
   chef, who revealed secrets of early pasta art:  orecchiette (harder than it
   looks); thin handmade, not extruded, macaroni called friciddi; and
   panzerotti (deep fried calzone) filled with fresh tomatoes, capers, and
   typically cheese.  Orecchiette with olive oil, garlic, and rapini is one of
   Apulia's famous specialties.  Another is fava puri cicorielle(fava bean
   purie with wild chicory), as is lentils cooked with small pasta.  Mushroom
   fanatics can feast on nutty, eggless semolina pasta with fresh, meaty
   porcini.  Baskets of wild mushrooms are often part of a restaurant's decor,
   as well as an important part of the cuisine.  Whenever I requested a  special
   vegetable plate, it arrived piled with fresh, very flavorful,  local
   vegetables and potatoes.    The first days of my trip were spent  cycling up
   and down rural roads, which in turn encouraged a voracious  appetite.  But
   you can't grab a pizza for lunch; the pizza ovens are fired  up only in the
   evenings.  However, bakeries offer foccace with simple,  flavorful vegetable
   toppings, or you can buy a custom-made vegetarian  sandwich.  It's easy to
   order when you know how to say senza formaggio  (without cheese).

    When the pizzerias are open, the only cheeseless option is the marinara;
   just ask for extra vegetables.  In every trattoria or restaurant, the
   antipasti were piled high, featuring infinite variations on pickled,
   marinated, or grilled vegetables, mini pizzas, and bruschetta (thick  slices
   of toasted bread).  On the down side, these were often almost  intolerably
   salty.  I was also surprised to find the cuisine overall quite  mild; our
   Florence-based friends told us that in the north food was even  more bland.
   A side order of pepperoncini helped sate my craving for heat.

        At every dinner there were great baskets of crudites containing  crunchy
   celery, fennel, cucumbers, and carrots.  Dessert usually consisted  of boiled
   chestnuts, walnuts in the shell, and perfectly ripe fruits  including fichi
   d' India (fresh cactus pears), which grew wild along  our cycling route.
   Fresh dates and figs, local grapes and passion fruits,  as well as sweet/
   tart green-skinned tangerines, were offered for dessert,  too.

        Outstanding vegetable revelations included delectable baby artichokes
   and a variety of tomatoes similar to very large cherry tomatoes.  The
   addictive grilled eggplant was sliced ultra-thin and seemed partially  dried
   before grilling, which intensified its flavor without making it tough.  This
   was served with chopped garlic and local olive oil.

        Rome proved more difficult for me.  The restaurants were less
   accommodating, but the same general strategies worked.  At Il Capellaio
   Matto, the menu is mostly vegetarian, based on pasta and rice.  The Jewish
   quarter is also a great place for vegetarians to dine.  For further
   information on where to dine in Italy, you may want to contact the Societa
   Vegetariana Italiana, Via de Piatti, 3-20123, Milano, Italy.

        In Rome the food contained more herbs and spices and always a lot of
   garlic.  When artichokes are in season, they are enjoyed with passion and
   are prepared in every conceivable way.  For vegetarians, the simpler the
   better, such as the famous Carciofi alla Romana, where the artichokes are
   simmered with olive oil, mint, and garlic.  You can also sample Carciofi
   alla Guidia (Artichokes Jewish-style), where they are roasted in a deep  pot
   of olive oil until crisp and brown, and they open up like roses.

        The following are recreations of several wonderful dishes I sampled  in
   this region of Italy.

   POLENTA DI CECI
   (Serves 4)

   Enjoy this garbanzo polenta.

   2-1/2 cups cold water
   1-1/2 cups garbanzo flour (available in some natural foods stores)
   1/2-1 teaspoon salt
   2 Tablespoons olive oil, divided
   2 teaspoons finely chopped fresh rosemary or 1 teaspoon dried rosemary
   1 teaspoon olive paste (optional -- found in Italian and gourmet shops)
   1/4 cup sun dried tomatoes, chopped (optional)

   Put all the ingredients except 1 Tablespoon olive oil in a blender and whiz

   until smooth.  Transfer mixture to a heavy non-stick saucepan. Heat gently
   to a low boil and cook over low heat, stirring, for 20 minutes.  Add a
   little bit more water if the mixture becomes too thick.  Remove from heat.
   Turn mixture out onto a piece of oiled wax paper and flatten until about
   1/2-inch thick.  Chill.  When ready to serve, preheat an oven broiler.   Cut
   squares of polenta and place on an oiled cookie sheet.  Brush liberally  with
   remaining oil and grill until firm, crisp, and golden.  Top with sauce  of
   choice, such as a simple fresh tomato sauce.

   Total Calories Per Serving: 194
   Fat: 8 grams

   CARCIOFI ALLA ROMANA
   (Serves 4)

   I present the classic method here.  Personally I like to add some dry white
   wine to the cooking liquid.

   32 baby artichokes (8 per person)
   Lemon juice
   8 large cloves garlic, peeled and chopped
   Handful of fresh mint
   Salt and pepper to taste
   2 Tablespoons olive oil

   Trim artichokes into a conical shape, removing all tough leaves and the
   choke if any.  Rub artichokes all over with lemon juice.  Spread apart  the
   leaves slightly and place garlic and mint leaves in between.  Sprinkle  with
   salt and pepper.

        Place artichokes in a deep wide saucepan.  Cover with water and add
   olive oil.  Simmer uncovered until almost tender (about 25 minutes), turn
   over and continue cooking until done.  Place upright on a serving plate and
   reduce cooking liquid until slightly thick.  Pour this sauce over the
   artichokes.  Serve this dish hot or cold.

   Total Calories Per Serving: 158
   Fat: 7 grams

   FAVA PURE CICORIELLE
   (Serves 4)

   Enjoy fava bean puree with wild chicory.  I use a mixture of curly chicory,
   dandelion greens, and a small amount of watercress to approximate the wild
   chicory found in Apulia.

   1/2 pound dried, peeled mini fava beans (or 3 cups canned mini  favas found
   in Middle Eastern grocery stores and    some Italian delis)
   2 ribs celery, chopped
   1 medium onion, chopped
   Salt and pepper to taste
   2 Tablespoons extra virgin olive oil, divided
   4 cloves minced garlic
   1 pound torn greens, rinsed

   If using dried favas, soak them for 8 hours and then blanch in a large
   quantity of boiling water for 5 minutes.  Drain blanched or canned fava
   beans, add water to cover, celery, and onion.  Cook until soft.  Drain  and
   puree in a food processor.  Season to taste and add 1 Tablespoon  olive oil.

        Heat 1 Tablespoon olive oil and sauti garlic until soft.  Add greens
   with only the water clinging to them.  Steam 5 minutes or until just tender.
    Mound the puree on a warm platter and spoon the greens over it.  Serve warm.

   Total Calories Per Serving: 283
   Fat: 8 grams

   Susan Asanovic is a registered dietitian residing in Wilton, Connecticut.
   ___________________________________

McDougalling in Manzanita

   By Sue Meislahn

        Two years ago we held a buffet supper for friends and neighbors.   We
   ordered a tray of meats and cheeses and had an alcoholic punch as well  as
   fruit and vegetable salads, breads, fruit juices, and herbal tea.  What  was
   left over?  The meat, cheese, and the punch.  No one seemed interested  in
   these "traditional" forms of food and drink.  Why was this?

        It seems like everyone in Manzanita (Oregon) is "McDougalling."  The
   doctor is recommending it to more and more people, although they may have
   initially been to see him/her for different reasons.  There is no doubt
   about it:  The McDougall Program is a way to a healthier, happier, more
   productive lifestyle.  My husband and I are classic examples.

        In the summer of 1993, my husband Ed and I retired and moved from the
   metropolitan Portland, Oregon, area to the small coastal community of
   Manzanita.  We were both in need of a change in lifestyle.  Although we  were
   in generally good health, there were several things we sensed needed
   correcting, not the least of which was being overweight.

        One day in September Ed went to see the local physician in Wheeler,
   Oregon.  He had a concern about Ed's high blood pressure and his history of
   diverticulitis.  When he got home that day he told me "Dr. Harry" had
   suggested he try The McDougall Plan and scheduled him for a follow-up visit
   in a few weeks.  Ed's blood pressure was 174/105 at that time.

        I knew building a new habit would work much better if we both went on
   the program together, and I intended to help my husband -- after all,
   wouldn't I also benefit?

        Scanning the book, The McDougall Program, I zeroed in on the basic
   concepts.  It has been known for years there is a sensible way to eat and
   exercise; yet most people, out of habit and laziness, choose not to  follow
   it.  McDougall reiterates all the reasons his program provides  a way to lose
   weight and feel great, reduce cholesterol, lower blood  pressure, decrease or
   eliminate the need for medication, and in some  cases, avoid costly and
   unnecessary surgery.

        John McDougall's wife, Mary, creates the recipes recommended to
   individuals following the McDougall diet.  Spurred on by her recipes, I  went
   to the grocery store, for the Program called for a totally different  group
   of foods than we were accustomed to eating.  I gained an education  when I
   began to read all labels carefully and to study contents in packaged  and
   canned foods.

        We began the new style of meal preparation the first week of  October,
   1993.  There were moments in the beginning when I wondered if  I would spend
   the rest of my life cutting up raw vegetables.  However,  the rewards far
   exceeded the extra bit of time and effort.

        Along with the new foods, we had to change our habit of the five
   o'clock cocktail every evening; we were accustomed to having one or two
   stiff martinis before dinner.  This was surprisingly easy to accomplish.
   Realizing it wasn't so much the alcohol we needed as the time to relax and
   talk after a hard day's work, we simply substituted the liquor with soda or
   fruit juices -- even plain ice water worked.  We still took the time to
   enjoy our talking and relaxing, but without the added calories and the
   sluggish feeling in the mornings.

        We began to walk together, every morning, rain or shine.  We bought a
   dog, a Siberian Husky, so we would have an added incentive.  We invested in
   some rain gear and waterproof boots for those typically rainy Oregon coast
   days.  We began with one mile, then two, and worked up to four miles a day.

   The results were amazing:

      We were both sleeping better -- Ed even stopped snoring, which he had done
       for 30 years!

      By the time we had been McDougalling for 12 days, we had each lost about
      7 pounds.  But this was only the beginning.  After 6 months of sticking
      to it, we had each lost about 15 pounds.

      Ed's blood pressure had dropped to 155/88.  He called the doctor, who
      decreased his blood pressure medication by one-half.  Within a month he
      was off medication entirely.  My blood pressure went from 155/85 to
      112/70.

      Prior to going on the McDougall Plan, Ed was often constipated and I had
      suffered frequent gastric "attacks" of diarrhea and abdominal pain.
      Within  a week, all symptoms of digestive tract problems had disappeared.

   Because we were on a better exercise and eating regime, we found we were
   getting more things accomplished.  Instead of sleeping in and then eating  a
   big, fat-filled meal, we were getting up the same time each day,  exercising,
   then eating, then having much more time to do the necessary  household
   chores, as well as finding time to participate in volunteer work,  local
   committees, and for me, time to write.  What a reward!

        When Ed went back to "Dr. Harry" a few weeks later, the lab results
   were drastically improved from the first visit.  All tests were within
   "normal" range, including cholesterol, blood pressure, glucose,
   triglycerides, and uric acid.

        At this writing, a little over a year later, Ed has lost a total of  30
   pounds and I have lost 25 pounds.  We presently walk 4 miles before
   breakfast and it takes about one hour, so our speed is about 15 minutes  per
   mile.  We have found a new level of enthusiasm and energy.  We look  forward
   to our daily walks and the general sense of well-being we have  created.

        There's an added bonus my daughter pointed out when she came to visit
   for a week:  Because there are no greasy pots and pans in preparing
   meat-free meals, there is much less time spent cleaning up after meals, and
   a less messy, smelly kitchen.

        When we tell friends and relatives about this amazing change in our
   lives, they invariably ask "What can you eat?"  We tell them there are many
   tasty attractive dishes that do not contain animal fats, among other things.
    This made my sister and my daughters happy, since they are animal rights'
   activists.  Not only that, but on this program you can eat as much as you
   want so you never feel hungry.  It's not the quantity of food, but the
   quality of the food that's put into the body that causes all the problems.

        The McDougall Program consists of a 12-day plan for eating all the
   right kinds of food:  High in complex carbohydrates, lots of lentils,  beans,
   rice, vegetables, grains and fruits -- some of what we consider  unfamiliar,
   but which can be found in most large grocery stores.  As  luck would have it,
   in Manzanita, Dr. Harry's sister, Pat, runs the  local grocery and is usually
   stocked up with many foods suitable for  us "McDougallers."  The food part of
   the McDougall Program consists  of a low sodium, low sugar eating plan:  No
   dairy products including  cheese, no meat, no alcoholic beverages -- in other
   words, very low  fat and essentially vegetarian.  For the program to be
   effective,  there must be a regular program of exercise along with the change
   in  diet.  In our case, this meant going from playing golf twice a month  to
   vigorous exercise every day.

        Although the most dramatic results of "McDougalling" are recognized  in
   the first 12 days, ideally the goal is to keep "McDougalling" for life.
   We're proof that a change in lifestyle is beneficial.

   Sue Meislahn resides in Nehalem, Oregon.

   [Editor's Note:  The purpose of running this article is to demonstrate how
   one couple became vegetarian and how it changed their lifestyle.  Readers
   may want to purchase one or both volumes of The McDougall Health-Supporting
   Cookbook.   The books cost $11 each (including postage) and can be purchased
   through our catalog on page 33 of this issue of Vegetarian Journal.  The
   recipes in both these books are vegan, and most are easy to prepare.   Speak
   to your health provider about which diet is best for you.]

   ___________________________________

Book Reviews

   FOODS FROM MOTHER EARTH: A BASIC COOK BOOK FOR YOUNG VEGETARIANS
   By Maura D. Shaw and Sydna Altschuler Byrne

        There are not many books geared specifically towards teenage
   vegetarians.  A new cookbook called Foods From Mother Earth is meant for
   this population.

        This cookbook offers nearly 100 ovo-lacto vegetarian recipes including
   Carrot and Pasta Soup, Tortilla Casserole, Vegetable Stew, Falafel Pizzas,
   Apple Pie, and more.  Several vegan recipes are included. Most of the
   recipes are simple and commonplace; others are a bit more creative.

        Foods From Mother Earth (ISBN 1-885482-02-7) is published by Shawangunk
   Press, 8 Laurel Park, Wappingers Falls, NY 12590.  It retails for $9.95.
   Reviewed by Debra Wasserman.

   SELL WHAT YOU SOW!
   By Eric Gibson

   Many Vegetarian Journal readers plant a garden in their yard each year.
   Others own a farm and grow food on a larger scale.  Sell What You Sow! is  a
   growers' guide to successful produce marketing.

        Information provided includes how to determine your market, as well  as
   marketing at farmers markets, roadside stands, in pick-your-own set-ups,  and
   through subscription farming or mail order.  Suggestions are offered on  how
   to sell your produce to restaurants and other retail outlets.  Promotion
   techniques are also shared.  This book is good for serious growers, as well
   as those interested in selling produce on a small scale.

        Sell What You Sow! (ISBN 0-9632814-0-2) is published by New World
   Publishing, 3701 Clair Drive, Carmichael, CA 95608; (916) 944-7932.   Copies
   of this book can be purchased from that address for $25  (including postage).
   Reviewed by Debra Wasserman.

   FOODWORK: JOBS IN THE FOOD INDUSTRY...AND HOW TO GET THEM
   By Barbara Sims-Bell

   Many Vegetarian Journal readers already work in the food industry in places
   such as natural foods stores, hospitals, restaurants, university cafeterias,
   product manufacturing companies, etc.  Others are interested in obtaining a
   job where they can utilize their vegetarian culinary skills.

        "Foodwork: Jobs in the Food Industry...And How to Get Them" is a
   terrific reference book for anyone searching for a career in the food
   industry.  This book does not have a vegetarian/natural foods slant;
   however, the information is relevant to anyone looking for a job in  this
   profession.

        Chapter 1 profiles individuals doing different types of work in this
   field, including a pastry chef, corporate caterer, executive chef, test
   kitchen supervisor, bread baker, food stylist, and restaurant chef.  This
   chapter alone would give readers a lot of new ideas on how they could
   promote vegetarian/vegan cooking skills.

        Chapter 2 covers the topic of managing a business and also provides
   examples such as a hospital food service manager, a cooking school  director,
   and a restaurant manager.

        Chapter 3 discusses marketing and selling techniques.  Included are
   interviews of a produce broker and mail order catalog director. Chapter 4
   introduces writing, editing, and photography jobs in the food industry.
   Finally, chapter 5 covers the areas of teaching and training in the food
   industry.

        This book also includes a list of food-related organizations and a
   terrific bibliography.

        "Foodworks:  Jobs in the Food Industry...And How to Get Them" (ISBN
   0-911655-48-4) is published by Advocacy Press and can be purchased  from them
   for $23.95 (including postage) by calling (800) 676-1480 or by  sending a
   check to PO Box 236, Santa Barbara, CA 93102.  Reviewed by  Debra Wasserman.

   LOUISE'S LEAVES
   By Louise Frazier

   Louise's Leaves starts with the month of May and offers information on
   seasonal/locally grown produce.  Week by week it provides suggestions  on how
   to prepare newly grown crops.  Although written from the northeast,  the book
   would be useful anywhere.

        Louise's Leaves (ISBN 0-938250-50-7) is published by Bio-Dynamic
   Farming and Gardening Association, PO Box 550, Kimberton, PA 19442;  (800)
   516-7797.

   ALL HEAVEN IN A RAGE
   Edited by Laura A. Moretti

   Laura A. Moretti is the founder and editor of The Animals' Voice Magazine.
   All Heaven in a Rage consists of essays, commentaries, and poetry on the
   eating of animals.  Topics covered in this book include transport of
   livestock, slaughterhouses, and treatment of all animals consumed by  humans
   including cows, pigs, poultry, lambs, and fish.

        This book offers creative writing pieces, which should be read and
   discussed in high schools today.  Only then will children learn the truth
   about food production.

        All Heaven in a Rage (ISBN 1-884873-36-7) retails for $8.95 and is
   published by MBK Publishing, 1354 East Avenue #R-252, Chico, CA 95926;  (916)
   898-1893.  Reviewed by Debra Wasserman.

   ANIMAL RIGHTS: A REFERENCE HANDBOOK
   By Clifford J. Sherry

   This new hard-covered book attempts to present unbiased information on
   various topics related to animal rights including animal research, animal
   rights litigation, laws on animal rights, organizations, and print resources
   (books, etc.) and non-print resources (computer simulation programs,
   databases, electronic bulletin boards, videotapes, etc.) on subjects
   including animal fighting, circuses, horse racing, hunting and fishing,
   pets, entertainment, zoos, rodeos, and aquariums.  Other issues covered
   include farm animals, fur farming and trapping, and vegetarianism.

        Local or national vegetarian organizations are not listed in this  book.
   Once again, they are not considered animal rights groups.  This  is ironic
   since the book does devote a lot of space to consumption of  animals for
   food.

        Vegetarian Journal readers, like animal rights activists, have various
   views on the topic of animal rights.  Some of you will enjoy this book;
   others will probably find it to be biased in some areas and not up to date.
   Nevertheless, the book is an excellent reference tool and would help anyone
   interested in the topic of animal rights.

        Animal Rights: A Reference Handbook (ISBN 0-87436-733-6) retails for
   $39.50.  This 240-page book is published by ABC-CLIO, 130 Cremona Drive,
   Santa Barbara, CA 93117; (805) 968-1911. Reviewed by Debra Wasserman.

   VICTOR, THE VEGETARIAN
   By Radha Vignola and Illustrated by Julia Bauer

   It is often difficult to find story books for children (ages 3-7) with a
   vegetarian theme.  Victor the Vegetarian is a terrific book about a boy who
   becomes vegetarian after he learns that two newborn lambs will be sent to
   slaughter.

        Victor decides to hide the lambs from his parents so they cannot be
   killed.  Victor and the lambs stay in the woods for some time until both
   become quite hungry.  The lambs begin to cry and Victor's parents finally
   hear their cries and find the boy and lambs.  Victor then tells his parents
   that he has decided to become a vegetarian.

        Victor the Vegetarian (ISBN 0-9640394-2-7) is available from AVIVA!,  PO
   Box 1471, Santa Cruz, CA 95061.  Send $9.00 per book.  Reviewed by Debra
   Wasserman.
   ___________________________________

Nutrition Hotline: Questions from Our Members

   by Reed Mangels, Ph.D., R.D.

   QUESTION: Is it possible to eat too little fat?  I consume at least 2000-
   2500 calories per day and so it's not a question of not eating enough food.
   My fat intake is probably around 10 grams a day.  K.B., NM

   ANSWER: The only true requirement for fat is for the essential fatty acids,
   linoleic acid and linolenic acid.  These fats are required for proper
   functioning of the immune system, for healthy skin and hair, and for
   synthesis of prostaglandins.

        The requirement for linoleic acid is met by having 1 to 2 percent of
   dietary calories as linoleic acid.   For a 2000- to 2500-calorie diet,  this
   would mean 2 to 5.5 grams of linoleic acid.   A person eating 2000  calories
   could meet linoleic acid requirements with 1 teaspoon of safflower  oil or 2
   teaspoons of corn oil.  Linoleic acid requirements for a 2000  calorie diet
   could also be met by 3 cups cooked brown rice or oatmeal,  2 ounces tofu or
   tempeh, 1 Tablespoon nut butter, 1-3 Tablespoons nuts,  or 1/3 cup cooked
   soybeans.  Other grains, dried beans, and vegetables  contain smaller amounts
   of linoleic acid.

        No quantitative recommendations have been made for linolenic acid but
   amounts required are probably 10 to 25% that of linoleic acid.  This is
   equivalent to about 2 Tablespoons walnuts or less than 1/2 teaspoon of
   flaxseed oil.

        It is extremely unlikely that a 2000-2500 calorie diet would have only
   10 grams of fat.  Small amounts of fat are found in most foods including
   whole grains, legumes, and vegetables.  An individual who is having
   difficulty gaining or maintaining weight may choose to eat a slightly  larger
   amount of dietary fat.  In your case this does not seem to be an  issue.

        Only a very small amount of total calories need to come from fats in
   adults.  In contrast, the American Academy of Pediatrics does not recommend
   any fat restriction for children under 2 years and recommends that total  fat
   be about 30% of calories for children over 2 years old.  Fat provides  a
   concentrated source of calories which children often need for growth.
   Readers are encouraged to send in questions for our nutrition hotline
   column.  Please note that we may be unable to answer all questions.

   Questions  may be mailed to Vegetarian Journal, PO Box 1463, Baltimore, MD
   21203 or sent via electronic mail to bobbi@clark.net.  If sent by email,
   please use the Subject: Nutrition Hotline.
   ___________________________________

Scientific Updates: A Review of Recent Scientific Papers Related to
Vegetarianism

   By Reed Mangels, Ph.D., R.D.

   ANOTHER REASON TO EAT YOUR VEGETABLES

        Have you ever heard of age-related macular degeneration?  Probably  not,
   unless you, a relative, or a friend have it.  Macular degeneration  affects
   more than 10 million Americans and is the leading cause of  irreversible
   blindness among persons older than 65 years.  Currently,  there is no
   effective treatment for macular degeneration, and little  information is
   available on its prevention. An exciting recent study  suggests that eating
   dark green leafy vegetables like spinach, collard  greens, and kale could
   reduce risk of macular degeneration.

       Joanne Seddon, M.D., and co-investigators examined more than 350  older
   adults with macular degeneration.  Their diets were compared with  those of
   520 adults without macular degeneration.  The most promising  results were
   those related to the carotenoids.  (Carotenoids are  substances like
   beta-carotene which are found in foods.)  Those subjects  with the highest
   intakes of dietary carotenoids had a 43% lower risk for  macular degeneration
   compared with those with the lowest intakes of  carotenoids.  When specific
   carotenoids were examined, two carotenoids,  lutein and zeaxanthin, were most
   strongly associated with reduced risk  of macular degeneration.  Until
   recently, it was not possible separately  to analyze lutein and zeaxanthin;
   so they are usually listed together in  food composition tables.

         Dark green leafy vegetables are especially good sources of lutein.
   Subjects with the lowest risk of developing macular degeneration ate an
   average of 5757 micrograms of lutein/zeaxanthin daily.  This is the
   equivalent of about 1/4 cup or less of cooked kale, collard greens, or
   spinach.  Table 1 provides amounts of lutein/zeaxanthin in commonly  eaten
   foods and can be used to assess your intake of these carotenoids.   The
   investigators examined specific foods and found that eating spinach  or
   collard greens (1/2 cup 5 or more times per week) was associated with  an 86%
   lower risk for macular degeneration compared with eating those  greens less
   than once a month.

        Use of vitamin supplements (vitamin A, vitamin C, or vitamin E) was  not
   associated with reduced risk of macular degeneration.  The authors  recommend
   increasing the consumption of dark green, leafy vegetables to  reduce risk of
   developing macular degeneration.

      Table 1: Lutein and/or Zeaxanthin in foods

      1/2 cup cooked kale             14,235 mcg*
      1/2 cup cooked collard greens   13,855 mcg
      1/2 cup cooked spinach          11,970 mcg
      1/2 cup cooked Swiss chard       9,680 mcg
      1/2 cup cooked mustard greens    7,425 mcg
      1 cup chopped red pepper         6,800 mcg
      1 cup raw spinach                5,712 mcg
      1/2 cup cooked beet greens       5,544 mcg
      1/2 cup cooked okra              5,440 mcg
      1 cup romaine lettuce            3,192 mcg

      *mcg=microgram (1/1,000,000th of a gram)

   References:

   Seddon JM, Ajani UA, Sperduto RD, et al. Dietary carotenoids, vitamins A,C,
   and E, and advanced age-related macular degeneration.  JAMA 1994;272:1413-
   1420.

   Mangels AR, Holden JM, Beecher GR, et al. Carotenoid content of fruits  and
   vegetables: An evaluation of analytic data. J Am Diet Assoc 1993;93: 284-296.

   VEGETARIAN WOMEN AT LOWER RISK  OF EATING DISORDERS AND DISTURBANCES OF
   OVULATION

        It is not uncommon for women with eating disorders such as anorexia
   nervosa to follow vegetarian diets.  Is a vegetarian diet associated with
   increased risk of eating disorders?  Apparently not, based on results of
   studies by Dr. Susan I. Barr and co-workers.

        Dr. Barr studied 23 vegetarians (8 vegans and 15 lacto-vegetarians)  and
   22 nonvegetarians.  Subjects were 20- to 40-year-old Canadian women.   The
   subjects' degree of dietary restraint (conscious limitation of food  intake),
   menstrual cycles, and the nutrient content of their diets were  compared.

        Although vegetarians were leaner than non-vegetarians, they had lower
   restraint scores (were less likely to limit their food intake or to eat  less
   than they wanted to in order to prevent weight gain).  This suggests  that
   vegetarians are not at increased risk for eating disorders.  The  authors
   theorize that previous studies reporting frequent use of vegetarian  diets by
   women with eating disorders may be because individuals with eating  disorders
   choose to follow vegetarian diets as a way to lose weight.  The  vegetarian
   diet does not cause anorexia nervosa; it is simply a consequence  of the
   eating disorder.

        Associations between vegetarianism and amenorrhea (absence of menstrual
   periods) have been reported.  Dr. Barr wanted to find out if vegetarian
   diets lead to less noticeable menstrual disorders such as anovulation
   (failure to ovulate) and shorter parts of one phase of the menstrual  cycle.
    These subclinical disturbances have been associated with loss  of bone,
   which could lead to osteoporosis.

        Vegetarian women were found to have fewer subclinical menstrual
   disturbances than non-vegetarian women who included meat in their diets
   three or more times per week.  The authors theorize that vegetarians are
   less stressed about over-eating than are nonvegetarians.  Stress can lead  to
   menstrual disturbances.

        The researchers also asked subjects why they followed vegetarian  diets.
    Health was the most common reason (70%), followed by moral concerns,
   especially animal rights (57%), and environmental concerns (30%).

        Nutrient intakes of the women studied were close to current
   recommendations.  The exceptions were zinc and vitamin B12 in both
   lacto-vegetarians and vegans, with vitamin B12 intakes especially  low in
   vegans.  Calcium intake of vegans was also lower than  recommendations.

   References:

   Barr SI, Janelle KC, Prior JC. Vegetarian vs nonvegetarian diets, dietary
   restraint, and subclinical ovulatory disturbances: prospective 6-month
   study. Am J Clin Nutr 1994;60:887-894.

   Janelle KC and Barr SI. Nutrient intakes and eating behavior scores of
   vegetarian and nonvegetarian women.  J Am Diet Assoc 1995;95:180-189.
   ___________________________________

Veggie Bits: Products, Places and Events of Interest

   THE ANNAPURNA INN: VEGETARIAN BED AND BREAKFAST AND RETREAT ENTER

        Perched on the northeastern tip of the Olympic Peninsula is the
   brightly colored Victorian seaport of Port Townsend, Washington.  It's hard
   to imagine a more pleasant vacation spot.  Views of the bay and its
   cliff-rimmed islands to the north and of the majestic Olympic peaks to the
   southwest make the town a scenic treasure.  Not surprisingly, for a  vacation
   spot that is home to so many gorgeous Victorian buildings, Port  Townsend
   offers a wide choice of charming bed and breakfasts.  For  vegetarians or
   anyone who likes to include good health in their vacation  plans, none can
   beat The Annapurna Inn.

        Built in the 1880's, this cozy bungalow-style inn offers two  suites and
   two other rooms.  It also houses a massage room, sauna/steambath  facility,
   and a seminar room that doubles as a yoga studio.  The house is  surrounded
   by charming gardens planted with organic vegetables, flowers,  and herbs.

        The Annapurna Inn, 538 Adams, Port Townsend, WA 98368, offers a multi-
   course vegan breakfast including various items each day such as a freshly-
   made peach/apple frappe, big bowls of homemade granola, soy yogurt, waffles,
   scrambled tofu, and fresh fruit.

        A bit off the beaten track, Port Townsend is about a two-hour drive
   from Seattle.  A one-night stay in The Annapurna Inn with a full vegan
   breakfast costs between $60 and $85.  For reservations or more information
   call (800) 868-ANNA or (360) 385-2909.

   [Editor's Note: Thanks to Virginia Messina, M.P.H., R.D., for sending  us
   this piece.  For information on other vacation spots offering vegetarian
   meals, readers may want to purchase Vegetarian Journal's Guide to Natural
   Foods Restaurants in the U.S. and Canada.  This book includes vacation spots
   such as this one. Call, write or email the VRG for information.]

   VEGETARIAN GUIDE FOR SOUTH JERSEY/PHILADELPHIA AREA

   The Vegetarian Society of South Jersey, PO Box 272, Marlton, NJ 08053, has
   released a vegetarian dining guide for the South Jersey (Burlington, Camden,
   and Gloucester Counties), Jersey Shore, and the Greater Philadelphia areas.
   It is available by sending a large self-addressed stamped envelope.

   GRAPHIC DESIGN STUDIO OWNED BY VEGAN/ANIMAL RIGHTS ACTIVIST

   There is a growing concern among grass-roots activists that we support each
   other not only as activists, but also as business partners.  To further that
   ideal, Digital Ink presents itself as a company which can both provide
   quality design and layout, and maintain sensitivity to the issues that you
   are promoting.  The company can accommodate needs ranging from business
   cards to textbooks, and uses a variety of printers able to produce top-
   quality photos, brochures, magazines, posters, and T-shirts in any quantity.
   For more information contact Eric P. Moss, Digital Ink, 645 N. 33rd Street,
   Lincoln, NE 68503; or call (402) 474-3169.

   THE CHOW! CLUB HANDS-ON HANDBOOK

   The Chow! Club Hands-On Handbook was created by Kids Against Junk Food, a
   national organization of nutrition-conscious children and teenagers.  The
   group strives to improve youth eating habits with educational efforts and
   campaigns for better laws and corporate practices.  It is a project of the
   Center for Science in the Public Interest, a non-profit nutrition-advocacy
   organization.

        This handbook offers 25 fun, food-related activities for kids and
   teens.  Teachers, parents, and teens can use the publication to learn how  to
   start local Chow! Clubs in schools, neighborhoods, and community
   organizations.  The handbook can also be used by teachers to supplement
   nutrition education.  Activities help youths understand the importance of  a
   healthful diet and the links between food and the world around them.  For
   example, children are encouraged to visit an organic farm, hold a healthy
   foods tasting party, collect and donate nutritious foods for the needy,  form
   a committee to make school lunches healthier, conduct a survey of  junk-food
   ads on television, and much more.

        Although the handbook is not completely vegetarian, readers will find
   many great ideas appropriate for vegetarian children.  To order the CHOW!
   HandsOn Handbook, send $3.00 to CSPI/CHOW!, 1875 Connecticut Avenue, NW,
   Suite 300, Washington, DC 20009.

   YOGA TRIP PLANNED IN PORTUGAL

   Enjoy three hours of yoga per day, delicious macrobiotic/vegetarian cuisine,
   accommodations in a exquisitely restored farmhouse, a nearby oceanside
   beach, hiking, sightseeing, and much more while traveling in Portugal  during
   September 1995.  For more information call (617) 497-0218.

   VEGETARIAN BBQ BASH IN KANSAS CITY

   The Vegetarians of Kansas City are sponsoring their 3rd annual BBQ bash on
   Sunday, July 2, 1995.  The event will start at 4PM at Shawnee Mission Park.
   Enjoy a vegan dinner, live music, games, a vegan dessert contest, a
   scavenger hunt for kids, and more.  For information send a self-addressed
   stamped envelope to Vegetarians of Kansas City, PO Box 3301, Shawnee
   Mission, KS 66203-0301.

   SNAK POSSE COMICS ENCOURAGE HEALTHY EATING

   This past year a new comic magazine called Snak Posse was launched.  The
   posse consists of Flash Carotene (the carrot), Blush (the tomato), Banana
   Bolt, Silky Stalker (the celery), and Kernel (the corn).  Snak stands for
   Super Nutritionally Active Kids.  The Snak Posse mission is to promote
   healthy eating, which includes fruit and vegetables.  The comic book also
   includes anti-smoking and pro-exercise messages.  The target audience seems
   to be 7- to 10-year-olds.  For more information readers can contact HCOM
   Inc., 3198 Quinlan Street, Yorktown Heights, NY 10598; or call (914)
   962-0878.  Snak Posse can be found on many newsstands, along with other
   comic books.

   VEGAN DECADENCE

   The next time you're in the mood for a vegan brownie or other baked items,
   you may want to turn to Frankly Natural products manufactured by Brownie
   Points Natural Bakers, 4901 Morena Boulevard, #403, San Diego, CA 92117.
   This company produces delicious wheat-free (vegan) chocolate, mocha, and
   carob brownies using molasses, oat flour and other ingredients.  Other
   terrific items produced by this enterprise include peanut butter and
   chocolate Rice Crunchies and several cookies.  Please note that not all  of
   their products are vegan.  For mail-order information call (800)  727-7229.

   FAT-FREE VEGAN BURGER

   Worthington Foods' Natural Touch brand line has added a fat-free vegan
   burger.  The Natural Touch Vegan Burger contains less than half the calories
   of a cooked hamburger and zero fat and cholesterol.  For more information
   contact Worthington Foods at (614) 885-9511.

   VEGAN RAINFOREST CAKES

   Alaine's Rainforest Cakes make terrific gifts.  This vegan product is made
   from whole Brazil nuts from the Amazon rainforest and all unsulphured and
   unsweetened dried fruit:  dried apricots from Turkey, dried pineapple from
   Thailand, and dates, organic raisins, and organic orange peel from
   California.  Other ingredients include whole-wheat pastry flour from
   Montana, juice concentrates instead of sugar, and tofu and rice milk instead
   of eggs and butter.  Alaine's Rainforest Lite products are the same as
   above, without the added nuts and using organic oat flour instead of wheat
   flour.

        Alaine's Rainforest Cakes are available in health food stores
   throughout California and directly from Alaine's Kitchen, 5505 Laurel  Canyon
   Boulevard, North Hollywood, CA 91607; or by calling (800) 718-1115  or (213)
   851-6994.  The product is available sliced, which is terrific to  carry when
   hiking.  Five percent of proceeds is donated to the Rainforest  Action
   Network.

   PARK IVY GARDEN CAFE IN SALT LAKE CITY

   The next time you travel to Salt Lake City, Utah, seriously consider
   visiting the Park Ivy Garden Cafe.  This vegetarian restaurant offers  a wide
   range of dishes including baked goods, salads, sandwiches,  special entrees,
   soups, and more.  Park Ivy Garden Cafe uses many Meat  of the Wheat products.
    These are meat and chicken analogs made out of  gluten.  The resulting
   dishes are quite creative and delicious.  The  restaurant does not use eggs
   and many vegan items are offered.  Park  Ivy Garden Cafe is located at 878
   South 900 West, Salt Lake City, UT  84102.  They can be reached at (801)
   328-1313.
   ___________________________________

Notes from the Scientific Department: School Meal Update

   As we reported earlier, the USDA's plans to transition to a nutrient-based
   school menu system have been significantly delayed and changed.  The USDA
   will now be required to offer schools the option of using a food component
   system (Basic Four Style) modified to conform to the Dietary Guidelines for
   Americans in addition to the nutrient-based system.  The USDA will have to
   incorporate this change into its proposed rules for school meals, and then
   another public comment period will be scheduled.  Thus, fewer schools may
   actually opt to make the switch to the more progressive nutrient-based  menu
   system, and the process may be delayed another year for those that do.

         Regardless of the outcome of the USDA's proposed rule, The Vegetarian
   Resource Group intends to continue to work with the USDA, schools, food
   companies, and individuals to encourage healthier school meals.  Currently,
   VRG school meals contacts around the country are collecting practical tips
   from food service personnel for incorporating vegetarian options into school
   meals.  This information will be shared with other food service personnel  in
   schools and other institutions.

   [Editor's note:  As we prepare to go to press, Congress is debating  whether
   the school lunch program should be cut significantly and/or  transferred to
   state control.  Regardless of the outcome, VRG will  continue to encourage
   healthy eating habits for children at home and  in school.]
   ___________________________________

Vegetarian Resource Group Activities

   VRG STAFF LEADS VEGAN COOKING CLASS AT MARYLAND STATE 4-H CONFERENCE

   VRG staff members Ziona Swigart and Rosanne Silverman organized a vegan
   cooking class, which was presented at the Maryland State 4-H conference.

        The Vegetarian Resource Group had received a phone call requesting  that
   we offer such a course at their annual meeting.  The response was  good.
   Both children and adults participated in the session.  They prepared  several
   vegan dishes and then enjoyed the feast.

   DEBRA WASSERMAN DOES TWO VEGAN COOKING DEMONSTRATIONS IN WASHINGTON STATE
   VRG's Co-Director Debra Wasserman did a short vegan cooking demonstration at
   two Puget Consumer Co-ops in Washington State.  The first was held in
   Everett and the second was held in Seattle.

        Debra demonstrated Garbanzo Bean Burgers and offered many vegan  cooking
   tips.  Her books, Simply Vegan and The Lowfat Jewish Vegetarian  Cookbook,
   were both available and she signed the books as they were sold.   Debra had
   the opportunity to meet many VRG members in that area.

   VRG CO-DIRECTORS INFORMALLY MEET WITH SEVERAL OF SEATTLE'S EARTHSAVE MEMBERS

   VRG Co-Directors Debra Wasserman and Charles Stahler both had the opportunity
   to attend a monthly meeting of the Seattle, Washington, EarthSave group and
   to meet informally with several of the group's leaders.  The opportunity
   enabled us to learn better about vegetarian activities in the Pacific
   Northwest, as well as to share ideas and suggestions as to how the group
   might continue to expand, even though they are dependent on volunteer
   workers.

        The monthly meeting held by Seattle EarthSave included a huge potluck
   attended by about 150 people, as well as a panel discussion on Community
   Sustainable Agriculture (CSA) in the Puget Sound region.  The talk was
   lively, and we learned that CSA's function somewhat differently on the  west
   coast as compared to the east coast of the United States.  Individuals  are
   more likely to be encouraged to do physical work on the farm on the east
   coast.

SunSpot Quick Green Cuisine

   SunSpot Quick Green Cuisine opened its doors in Seattle, Washington, on
   September 1, 1994.  Its mission is to make a healthy impact upon people  and
   our planet through environmentally-friendly foods which are delicious  and
   convenient.  Paul Travis, President of the company, spent two hours  talking
   to VRG's Co-Directors, Debra Wasserman and Charles Stahler,  explaining why
   he started the restaurant,  how this restaurant is different  from other
   fast-food establishments, and what their plans are for  expansion.

          Paul started off our conversation by describing his background
   previous to this undertaking.  He mentioned that despite being quite
   successful business-wise in a high-tech industry doing both development  and
   marketing of computer software, he wanted to add more meaning to  his life.
   At that time, he had already begun to change his diet and  eventually became
   vegetarian.

        Paul said that he was in a Burger King drive-in location when he  first
   got the idea to start the restaurant but wasn't quite sure how  to execute
   his plan.  Fortunately, around the same time, he met his wife,  who has an
   interior design background.  She eventually played a large role  in
   transforming a former Kentucky Fried Chicken restaurant into its present
   look.  She also continues to play a big role in running the restaurant.

        At first, Paul considered hooking up with another natural foods
   manufacturer hoping to share off-site kitchen space, which would enable  him
   to choose a smaller location for the first restaurant they opened.   This
   never worked out, and as a result this first restaurant is quite  large and
   includes a spacious kitchen.  Eventually, Paul still feels  they should have
   a centralized kitchen space where products are developed  and prepared, and
   then transported to future restaurant locations, which  can be situated on
   smaller real estate parcels.

        One interesting note is that Paul actually worked in a fast food
   restaurant for three weeks to learn about their set-up, and hear what's  on
   people's minds when entering this type of restaurant, and simply to  observe.

   SunSpot is a unique fast-food restaurant in many ways.  First, they
   primarily use organic ingredients and all items are vegetarian (mostly
   vegan).  Second, they use steam for cooking -- foods are never deep-fried  or
   microwaved.  Third, their menu supports the USDA's Food Pyramid
   requirements.  And finally, SunSpot incorporates a comprehensive recycling
   program on location both inside the restaurant, and outside behind the
   restaurant where waste is either composted or separated for recycling. Menu
   items at SunSpot include Rollups, which are internationally-inspired
   fillings in organic whole-wheat chapati.  There's an Italian Rollup
   consisting of grilled eggplant, zucchini, peppers, onions, and optional
   cheese in marinara sauce.  Or you could try the Thai Rollup, which contains
   quinoa, steamed broccoli, bean sprouts, and scallions with a spicy peanut
   sauce.  A Mexi Rollup, Indian Rollup, Greco Rollup, and a Middle-East  Rollup
   are offered, too.

        Other menu items include organic whole-wheat Udon noodle dishes,
   creative salads, soups, snack items, and more.  Special kids' dishes  include
   a peanut butter, banana, and fruit spread Rollup and a Pizza  Rollup.

        Paul Travis plans to open up three new restaurants in the Seattle  area
   during 1995 and hopes eventually to have eight to ten locations in  Seattle.
   By 1999 he hopes to have 100 stores nationwide and eventually  become a
   public company.  Any Vegetarian Journal reader wishing to find  out more
   information about this enterprise can contact Paul Travis at  SunSpot, 2510
   NE Blakeley, Seattle, WA 98105 or call (206) 527-2831.
   ___________________________________

About the Vegetarian Journal and the VRG

   These articles originally appeared in the May/June 1995 issue of the
   Vegetarian Journal, published by:

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

   WHAT IS THE VEGETARIAN RESOURCE GROUP?

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

   The contents of this article, as with all The Vegetarian  Resource Group
   publications, is not intended to provide  personal medical advice.  Medical
   advice should be obtained  from a qualified health professional.

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

