From: tara@starburst.umd.edu (Tara McDermott)
Newsgroups: rec.food.veg
Subject: FAQ for rec.food.veg
Date: 21 Jan 1993 23:07:24 GMT
Organization: University of Maryland, Chesapeake Biological Laboratory
NNTP-Posting-Host: starburst.umd.edu

This is particularly for Jimmy Shaw.  I recently posted this, not
longer than two weeks ago, and he didn't see I guess.  Well, here it
is!  ...Tara

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	 Rec.Food.Veg's Most Frequently Asked Questions List
	 Contained within is the fount of veggie knowledge...

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CONTENTS:
Definitions
  Words frequently used in rec.food.veg
  Other confusing diets
  Terms confused with vegetarianism
Frequently Asked Questions
Other sources on the Net
Addresses and Phone Numbers
  Vegetarian and Vegan groups
  Cruelty-free products
  Non-leather shoe outlets
Recommended Literature
  Cookbooks
  Non-Fiction
  Travel & Restaurant Books
Animal Rights Organizations
Nutritional Information -- Myths about vegetarianism
  B12
  Protein
  Iron
Issues
  Rainforest Beef -- two views
  Hidden Animal Products 
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      DEFINITIONS of words frequently used in this newsgroup...

Vegan -- eats no animal products.
         no meat, fish, fowl, seafood, milk, cheese, eggs, insects.   
         some vegans don't eat honey, some vegans do.
         
Vegetarian -- usually broken down further into OVO-LACTO, OVO, and LACTO. 

  Ovo-Lacto Vegetarian -- same as VEGAN, but also eats eggs and milk products.
                          This is the most 'popular' form of Vegetarianism.
                   
  Ovo Vegetarian -- same as VEGAN, but also eats eggs.
                 
  Lacto Vegetarian -- same as VEGAN, but also eats milk products.

Veggie -- Shortened nick-name for a VEGETARIAN; often includes VEGANs.

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	      Definitions of some other confusing diets:

Semi-Vegetarian -- eats less meat than average person.
                   * often, a person who is striving to be a VEGETARIAN.

Pseudo-Vegetarian -- claims to be a VEGETARIAN, but isn't.
                     eats fowl, fish, seafood, insects.
                     (ie, no red meat is eaten...)

Pesce-Vegetarian -- same as VEGETARIAN, but also consumes fish.
                    (often is a person avoiding factory-farming techniques...)
                    (see: PSEUDO-VEGETARIAN, SEMI-VEGETARIAN.)

Fruitarian -- same as VEGAN, but only eats foods that don't kill the plant.
              (apples can be picked without killing plant, carrots cannot.)

Breatharian -- does not eat any food, only consumes air.
               theoretical state of true mysticism. 
               so far, all famous BREATHARIANs have been proven to be frauds.
           
Vegetable Consumer -- not necessarily a VEGETARIAN.
                      means anyone who consumes vegetables. 
                      other things may be consumed.

Herbivore -- mainly eats grass or plants.
             not necessarily a VEGETARIAN.  

Plant-Eater -- mainly eats plants.
               not necessarily a VEGETARIAN.

Nonmeat-Eater -- does not eat meat.
                 most definitions do not consider fish,
                 fowl or seafood to be meat. Animal fats and oils,
                 bonemeal and skin are not considered meat.

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       Terms that are confusing when talking about VEGETARIANs:

Kosher -- made according to Jewish dietary laws.
          does not imply VEGAN in any case.
          does not imply OVO-LACTO VEGETARIAN in any case.
          even KOSHER products containing milk products may contain some
          types of animals which are not considered meat. 

  Pareve/Parve -- made without meat or milk products or their derivatives.
                  some consider egg white to be pareve, but not egg yolk.
                  some consider fish or seafood to qualify.

Nondairy -- does not have enough percentage of milkfat to be called dairy.
            may actually contain milk or milk derivatives.
            
Nonmeat -- made without meat.    
          may include eggs, milk, cheese.
          sometimes even included animal fats, seafood, fish, fowl.

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Frequently Asked Questions --

* What is gelatin? Is there any alternative to it?
Gelatin (used to make Jell-o and other deserts) is the boiled bones
of animals. An alternative substance is called Agar-Agar, which is
derived from seaweed. Another is made from the root of the Kuzu.
Agar-Agar is sold in noodle-like strands or in long blocks, and is
usually white-ish in colour. Some Kosher gelatins are made with
agar-agar, some are not.
Some things that are vegan that are replacing gelatin are: guar gum
and carageenan. Only some 'emulsifers' are vegan.

* What can be substituted for eggs?
A company called Ener-G makes a powdered egg-substitute that they
claim is a suitable replacement for eggs in cooking. It costs about
$5.00 (U.S.) for the equivalent of 9 or 10 dozen eggs, and it contains
no animal products.  

* What is rennet? Where is it found? How can it be avoided?? 
Rennet is derived from the intestinal linings of cows. Rennet is used
to make cheese. True VEGETARIAN  cheeses do not have rennet in them,
but a substitute. These substitutes can be either from vegetable
sources, or may be created in a lab. Vegetable rennet is usually
called 'rennin' to distinguish it from the animal-derived type. 
** NOTE ABOUT SOY CHEESE: Some soy cheeses contain cassetin which is a
   milk-product. The only true VEGAN cheese in the U.S. is: SOYMAGE. 
   In the U.K. there is also a vegan cheese: SCHEESE.
   VEGIKAAS *may* also be vegan.

* What is miso?
Miso is made from fermented soybeans, and usually is found in a paste
form. It is used as a flavouring agent, and for soup stocks.
Storing Miso: If it is a dark miso, like hatcho miso, or red miso, it
will keep for a while unrefrigerated, especially if it is 3 year
miso. However, it does not hurt to refrigerate it. If it is sweet
miso like yellow, mellow white, or sweet white, it will not keep
unless refrigerated. Also, if the miso has been pasturized, it should
be kept refrigerated.
Nutritional value, per tablespoon: 
 calories   36 g.
 protein     2 g.
 carbs       5 g.
 fat         1 g.
 sodium     629 mg.
(from Pennington, "Food Values of Portions Commonly Used")

* What is tofu?
Tofu, or Soy Bean Curd, is a whitish substance made from soybeans. It
has a variety of uses in vegetarian cooking becuase of its bland taste
that soaks up other flavours. It comes in a couple of varities,
basically amounting to soft and firm style. Soft tofu is often used to
make frostings for cakes, dips for chips and vegetables, while the
firmer style is generally used in stir-fries and soups where it will
hold its shape.

* What is tempeh?
Tempeh is a somewhat meatlike substance made from fermented soybeans.
It is used in dishes like sloppy-joes, and has a rather strong tase
compared to tofu. 

* What is TVP?
Textured Vegetable Protein (or TVP) is a meat-like substance that is
used to boost the nutritional content of meals, while still remaining
relitively attractive-tasting. TVP usually has a rather high fat content.  

* What is seitan?
Seitan is a form of wheat gluten.  It is a high protein, low fat,
no cholesterol (of course) food that is usually found in the
refrigerated section of most organic groceries/health food stores.
It is usually near the tofu and typically comes in small tubs
(like margarine tubs).  It is brown and sometimes comes in strips
1/4 to 1/2 inches thick.  Seitan is made from whole wheat flour
which is mixed with water and kneaded.  This dough undergoes a simple
process of rinsing and mixing to remove the starch and some bran
until a gluten is obtained.  After boiling in water, this glutenous
dough is called Kofu, which can be further processed in many ways.
One of which is seitan.  Kofu becomes seitan by simmering in a
stock of tamari soy sauce, water and kombu sea vegetable. 
Seitan can be used in sandwiches, or to make dishes such as  
sweet and sour seitan, seitan stir fry, salisbury seitan, etc. 

* Can you feed a cat a vegetarian diet? a dog?
Both animals can be fed a vegetarian diet, although neither is a
vegetarian by nature -- dogs are omnivores, and cats are carnivores.
Special diets usually must be provided for cats, as they *require* an
amino acid called taurine -- found in the muscles of animals. Synthetic
taurine has been developed, and vegetarian cats should be fed it as a
supplement. Taurine deficiency can result in blindness and even death.
Ask your vet about changing your pet's diet. 
Products: Wow-Bow Distributors
          309 Burr Rd., East Northport, NY 11731
          (516)449-8572, 1-800-326-0230 (outside of NY only)
          Dogs: 20lb. bag is $20.35 + shipping 
          Cats: supplement, 15oz. is $15.95
          Call: Nature's Recipe for location of a distributor near you.
                1-800-843-4008

* What is Nutritional Yeast?
Nutritional yeast (saccharomyces cerevisiae) is a food yeast, grown on
a molasses solution, and comes in powder or flake form. It has a
pleasant-tasting, cheesy flavour and can be used directly on
vegetables, baked potatoes, popcorn and other foods as a condiment. 
Red Star brand of Nutritional Yeast has been tested and shown to
contain B-12 in its active form.

* Are there vegan marshmellows available?
Yes, from a company called Emes located in Lombard, Ill., U.S. Phone:
(708) 627-6204. The package lists gelatin, but, it is not animal
derived. 
Dunhills pontefract cakes are also vegan. 

* What airlines serve vegetarian meals?
According to an article in "Environmental Nutrition" (08/90) DELTA
serves the following: "strict" (vegan) vegetarian, ovo/lacto
vegetarian, kosher, Hindu, and Muslim. 8 Hours  notice is
required, and it is suggested by seasoned travelers that you confirm
your meal twice.
According to the same article PANAM had no vegan service, no fruit
plate, and no toddler's meals. 8 hours notice must be given for
special meal requests. 
NORTHWEST Airline has vegetarian meals.

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	       Other sources of information on the Net:

Network address for another vegetarian list:
GRANOLA@BrownVM.Brown.Edu (internet) or GRANOLA@BROWNVM (BitNet).  
It is a LISTSERV type list.

Here's an ftp site where you can get some vegetarian recipes:
bitnic.educom.edu
the recipes are in the nicbbs.391 subdirectory and have a filename of
VEG_RECI and a filetype of either DIGEST, INDEX, or VOLxxxxx.  Note that
this is a VM system so you MUST do the cd nicbbs.391 before you do 
anything after logging in as anonymous, otherwise you will have no
working directory.

Here is an ftp site for a list of Indian restuarants (in the US). It
is available through anonymous ftp at:
csseq.cs.tamu.edu under ~/pub/indian

Vegetarian recipes can be found in the newsgroup rec.food.recipes.
This newsgroup breaks all recipes into VEGAN, OVO, LACTO, OVO-LACTO,
(as well as other non-vegetarian) categories.

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		     ADDRESSES AND PHONE NUMBERS:

Vegetarian and Vegan Groups--

U.K.: The Vegetarian Society of the U.K. 
      Parkdale, Dunham Road, Altringham, Cheshire, WA14 4QG
      (061)928-0793 (country code 44, for U.S. callers)
      publishes "The Vegetarian" -- yours with membership
U.S.: The Vegetarian Activist Collective
      616 6th St., Brooklyn, NY 11215.
U.K.: The Vegan Society
      33/35 George St., Oxford, OX1 2AY
      0865 722166
      publishes "The Vegan" quarterly
U.S.: American Vegan Society
      501 Old Harding Highway, Malag, NJ 08328
      (609)694-2887
      publishes "Ahimsa" magazine.
U.S.: North American Vegetarian Society
      P.O. Box 72, Dolgerville, NY 13329
      (518)568-7970
      publishes "Vegetarian Voice"
U.S.: Vegetarian Resource Group
      P.O. Box 1463, Baltimore, MD 21203
      (301)366-8343
      publishes "Vegetarian Journal"
      Hotline for Vegetarian's questions:
      (301)366-VEGE
U.S.: Vegetarian Awareness Network:
      1-800-USA-VEGE, (615)558-8343 in Nashville, TN
U.S.: Vegetarian Times Bookshelf
      P.O. Box 446, Mt. Morris, IL 61054
      (312)848-8100

		
		 Cruelty-free product information --

Amberwood
   Route 1 Box 206, Milner, GA 30257
   (404)358-2991
The Body Shop -- in local shopping centers
   Mail Order Address:
   some of its products may contain dairy
Humane Alternative Products
   8 Hutchins St., Concord, NH 03301
Beauty Without Cruelty 
   175 W. 12th St., New York, NY, 10012
   P.O. Box 19373 San Rafael, CA 94913
   (415)382-7784
Compassionate Consumer
   P.O. Box 27, Jericho, NY 11753
Heart's Desire
   1307 Dwight Way, Dept C, Berkeley CA 94702
Humane Street USA
   467 Saratoga Ave. #300, San Jose, CA 95129
Spare the Animals
   P.O. Box 233, Tiverton, RI 02878
Vegan Street Company
   P.O. Box 5525, Rockville, MD 

Publications: Write to PETA for a free list of companies.
Newsletter: "Style with Substance", quarterly 
            c/o Laura Grey, P.O. Box 160322, Cupertino CA 95016-0322
            $2 per issue or $8 for 1 year subscription.

		      Non-leather shoe outlets--

Aesop -- 55 Fenno St.
  P.O. Box 315 Cambridge, MA 02140
  (617)492-6165
  non-leather shoes, purses, belts, etc...
Heartland Products
  P.O. Box 218, Dakota City, IA 50529
  (515)332-3087 FAX: (515)332-2197
  Non-leather shoes, large selection
Payless Shoe Source -- local shopping centers

		      MailOrder Book Outlets --

The Mail Order Catalog
  P.O. Box 180, Summertown, TN 38483
EarthSave
  1-800-451-0303 ext. 61

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			RECOMENDED LITERATURE

Cookbooks -- 

The Vegan Cookbook, Alan Wakeman and Gordon Baskerville London,
  Faber and Faber, 1986;  this has basic as well as complex stuff. 
Friendly Foods, Brother Ron Pickarski, Berkely, Ten Speed, 1991, vegan.
Laurel's Kitchen
Moosewood (all selections)
The Complete Vegetarian Cuisene by Rose Elliot; many dishes are vegan.
Fast Vegetarian Feasts by Martha Rose Shulman
Tassajara Cooking; cooking made simple!
The Vegetarian Epicure I and II by Anna Thomas
American Whole Foods Cookbook
The How to Overthrow Any Government Without Violence Cookbook by James
  P. Martin; vegan cookbook, may be out of print
The Joy of Cooking Naturally by Peggy Dameron; vegan, Seventh Day
  Adventist (but not 'preachy'), fairly low-fat, includes honey.
Country Life Vegetarian Cookbook ed. by Diana J. Fleming; see above.
Of These Ye May Eat Freely; see above, special nightshade-free section.
The Art of Indian Vegetarian Cooking by Yamuna devi
Eastern Vegetarain Cooking by Madhur Jaffrey
Cooking from an Italian Garden plb. by HBJ
The Cranks Cookbook; recipes from London restaurant "Cranks"
The Findhorn Cookbook by Barbara Friedlander; feeds 1 to 100... 
The Apartment Vegetarian Cookbook by Lindsay Miller
Back to Eden by Jethro Kloss; definitive herb book with recipes. 
Bean Banquets from Boston to Bombay by Patricia R. Gregory

Non-Fiction --

Diet for a New America 
Diet for a Small Planet
Animal Liberation
The MacDougal Plan and The MacDougal Program
A Vegetarian Sourcebook by Keith Akers
Vegan Nutrition: Pure and Simple by Micheal Klaper, MD
Pregnancy, Children, and the Vegan Diet by Micheal Klaper, MD
The Vegetable Passion by Janet Barkas; history of vegetarianism. 

Travel & Restaurant Books --

_Vegetarian_Times_ listing of US vegetarian/vegan restuarants,
    organizations, retreats. August 1989, latest issue.
_Vegetarian_Times_: Guide to Natural Food Restaurants in
     the U.S. and Canada, 1990 latest issue. $9.95.
Vegetarian Society of the U.K.'s "International Vegetarian Travel
     Guide" - concentrating on England and Europe. 3.99 pounds.
     ISBN 0 900774 31 2
     (In U.S. note: Use credit card to avoid bank charges, and specify
     AIR MAIL or delivery time is two months.)
Vegetarian Society of the U.K.'s "The Vegetarian Handbook". 2.99
     pounds. ISBN 0 900774 30 4 
The Vegan Society's "The Vegan Holiday and Restaurand Guide"
     (concentrating on England, Scotland and Wales).
"Europe on 10 Salads a Day" by Mary Jane and Greg Edwards
      Mustang Publishing, P.O. Box 3004, Memphis, TN, 38173.
      Cost: $9.95 (U.S.) plus $1.50 postage.
      Includes: prices, cover charges, hours, addresses, and credit card
      acceptance, for restaurants in  most European countries.

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Animal Rights Organizations --

U.S.: Humane Society of the U.S.
      2100 L Lt., N.W., Washington DC 20037
      Posters against animal research available.
U.S.: FARM (Farm Animal Reform Movement)
      P.O. Box 70123, Washington, DC 20088
      (301)530-1737
      publishes quarterly newsletter and informational handouts. 
U.S.: PETA (People for the Ethical Treatment of Animals)
      P.O. Box 42516, Washington, DC 20015
      publishes "Cruelty-free Shopping Guide" and informational
      literature. 
U.S.: National Anti-Vivisection Society
      53 W. Jackson Blvd., Suite 1550, Chicago, IL 60604
      (312)427-6065
      Free Cruelty-free products listing.

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NUTRITIONAL INFORMATION --

Myths -- Often people believe that a vegetarian diet is unable to meet
         all of the human body's nutritional needs. Just as often,
         these beliefs are nothing more than myths. This section looks
         at the most commonly misunderstood elements of the vegetarian
         diet -- issues that are perhaps even misunderstood by
         vegetarians themselves. 
                      
B12 --
 "The list of vitamin B12 sources is getting smaller and smaller
for vegans, who avoid all animal foods. Fermented foods such as
soy-based tempeh and miso were thought to be good sources until studies
found that modern sanitary manufacturing methods destroy the bacteria
that would otherwise produce B12. Two recent studies published in
the 'American Journal of Clinical Nutrition' indicate that some
edible algae and sea vegetables - foods that macrobiotics and vegans
have long considered good sources of B12 - may also fail to provide the
nutrient. The studies lend more weight to advice that vegans need
to supplement their diets with B12.

The issue is complicated by the existence of B12 analogues - inactive
forms of the vitamin that do not satisfy human nutritional needs.
When analyzed int he laboratory, certain algae and sea vegetables
appear to be rich in B12, and the blood of people who eat them also
appears to contain plenty of the vitamin. Unfortunately, laboratory
analyses cannot distinguish B12 analogues from the real thing. In
order to determine whether a person is suffering from B12 deficiency,
researchers must access the condition of the person's red blood cells
or bone marrow. One method is to measure a person's corpuscular volume
(MCV) which indicates the volume of the average red blood cell in a blood
sample. A high MCV indicates a B12 deficiency.

In one of the two 'Journal' studies, a group of researchers from the
Netherlands found that when children with B12 deficiency were fed
the sea vegetable nori or edible algae, their plasma B12 concentrations
improved but their MCV continued to increase. Previous studies had
indicated that when children with a B12 deficiency were given a daily B12
supplement of as little as 0.1 microgram, their bone marrow returned to
normal after one month. In contrast, some fo the children in this
study were receiving up to 27 times that amount daily from sea vegetables
for four to six months, yet they showed no improvement.

Even if the children in the study were getting a legitimate source
of B12, it may have been sabotaged if taken with B12 analogues. For
instance, the MCV decreased for all but one of the children who were
fed fish; the one whose level remained high was also eating nori. The
researcher speculated that this child might have failed to improve because
B12 analogues found in the nori may have inhibited the metabolism of
vitamin B12, but the connection has yet to be proven.

The second 'Journal' study assessed the diet and B12 status of members of
a macrobiotic community, some of whom occasionally ate fish but most
of whom were vegans. Researchers found that people who ate tempeh, miso,
or sea vegetables (including wakame and kombu, which have been considered
highest in B12) showed evidence of B12 deficiency, and concluded that
sea vegetables should not be recommended as a source of B12. Bonny
Specker, medical researcher at the University of Cincinnati Medical
Center in Ohio and second author of the macrobiotic study, advises
vegans to eat a cereal that is fortified with B12 or take an occasional
B12 supplement."

"The average diet supplies about 5 to 15 mcg/day of vitamin B12 in
a protein-bound form that is available for absorption after normal
digestion. Vitamin B12 is not present in foods of plant origin, but
is abundant in foods of animal origin. In people with normal absorption,
deficiencies have been reported only in strict vegetarians who
consume no products of animal origin (including no milk products
or eggs).

...Vitamin B12 deficiency that is allowed to progress for longer
than three months may produce permanent degenerative lesions of the
spinal cord.

...A vegetarian diet which contains no animal products (including
milk products or eggs) does not supply any vitamin B12. Patients
following such a diet should be advised to take oral vitamin B12
regularly. The need for vitamin B12 is increased by pregancy and
lactation. Deficiency has been recognized in infants of vegetarian
mothers who were breast fed, even though the mothers had no symptoms of
deficiency at the time."

literature from:
Hydroxocobalamin Injection (Vitamin B12)
Product Number:  0208-10, 0208-30
Mfd. by Steris Laboratories, Inc.
Phoenix, Arizona  85043 USA

SUPPLEMENTING WITH B-12--  
   The basic source of B-12 in nature is synthesis by micro-organisms.
   Crystalline B-12 is obtained from synthesis by Streptomyces griseus
   (the micro-organism that produces streptomycin).  No animal makes
   vitamin B-12.  It is made by bacteria that grow in the soil, and
   fermented foods.  Vitamin B-12 is found in beef liver and other
   flesh foods because the cow has eaten plants that have B-12-bearing
   soil particles clinging to them , as well as having consumed water
   containing the bacterially made vitamin. The vitamin B-12 the cow
   eats is stored in her liver and muscles.

   Unlike what is often believed, commercial vitamin B-12 supplements
   are NOT taken from liver.  Bacterial cultures produce B-12 quite
   inexpensively.  There might be exceptions to this but the rule of
   thumb is that B-12 supplementation is usually vegan. 

PROTEIN --
Protein is synthesized by the human body out of individual amino acids.  The
body breaks down food into individual amino acids and then reassembles the
proteins it requires.

All amino acids must be present in the body to make proteins.  Those that can
be synthesized from other amino acids are called "unessential" amino acids.
You can live on a diet deficient of these if you eat enough extra of the other
amino acids to synthesize these.  Those that cannot be synthesized from other
amino acids are called "essential" amino acids and must be present in the diet.

Protein that contains all essential amino acids is called "complete" protein.
Protein that contains some, but not all essential amino acids is called
"incomplete" protein.  It used to be believed that all amino acids must be
eaten at the same time to form complete proteins.  We now know that incomplete
proteins can be stored in the body for many days to be combined with other
incomplete proteins.  As long as all essential amino acids are in the diet, it
does not matter if the proteins are complete or incomplete.

The amount of protein recorded on food labels only lists the complete proteins.
A product may contain much higher amounts of incomplete protein that is not
listed.  Combining such products may increase the total amount of protein
beyond the levels expected.

Essential amino acids are:
isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan,
and valine.  Histidine is essential for children and possibly
for many adults.  It is sometimes called a semi-essential amino acid.

Nonessential amino acids include:
alanine, asparagine, aspartic acid, cysteine, cystine, glutamic acid,
glutamine, glycine, hydroxyproline, proline, serine, and tyrosine.

Carnitine is an amino acid that is used in the body as a coenzyme, like a
vitamin, but is not used in protein synthesis as are most amino acids.  It
is classified vitamin Bt.

The 1980 revision of the FDA's RDA suggests a protein intake of 44-76 grams.
Many scientists think this number is too high.  Most scientists agree with
this number.  I have never heard of a scientist claiming that this amount
is too low for general nutrition.

Deficiency symptoms of protein are:
appetite loss, fatigue, retarded growth, alterations in skin/hair pigmentation,
edema, fatty infiltration, cellular necrosis, fibrosis of liver, nutritional
dermatosis, gastrointestinal disorders, peevishness, mental apathy, and
amino acid deficiencies.

Deficiency symptoms of the amino acid arginine are:
impotency, sterility, decreased sperm mobility and formation,
immunity deficiency, protein deficiency, disordered carbohydrate metabolism,
and delayed sexual maturation.

Deficiency symptoms of the amino acid glutamine are:
lowered I.Q., seizures, retardation, lack of coordination, poor alertness,
possibly alcohol cravings?, and protein deficiency.

Deficiency symptoms of the amino acid glycine are:
poor growth, liver disorders, and protein deficiency.

Deficiency symptoms of the amino acid histidine are:
protein deficiency, over-stimulation, deterioration of myelin sheaths,
around nerves, nerve deafness, and diminished sexual arousal.

Deficiency symptoms of the amino acid isoleucine are:
protein deficiency and lowered hemoglobin formation.

Deficiency symptoms of the amino acid lysine are:
easily tired, fatigue, nausea, dizziness, poor appetite, weight loss,
irritability, poor concentration, lowered antibody formation,
lowered immunity, slow growth, anemia, enzyme disorders, reproductive problems,
pneumonia, acidosis, bloodshot eyes, lowered carnitine formation, and
protein deficiency.

Deficiency symptoms of the amino acid methionine are:
baldness, liver degeneration, rheumatic fever, toxemia of pregnancy,
muscles paralyzation, protein deficiency, lowered cysteine production,
lowered cystine production, and selenium deficiency.

Deficiency symptoms of the amino acid phenylalanine are:
nerves, clouded thought, frustration, depression, lack of alertness,
memory loss, behavioral changes, decreased sexual interest, bloodshot eyes,
cataracts, low insulin, low melanin, over-eating, protein deficiency, and
lowered tyrosine formation.

Deficiency symptoms of the amino acid taurine are:
poor bile composition, low cholesterol solubility, protein deficiency,
epilepsy, vision impairment, loss of potassium in heart, loss of osmotic
control of calcium and potassium in heart.

Deficiency symptoms of the amino acid threonine are:
irritability, mental problems, poor digestion, intestinal malfunctions,
excessive liver fat, poor nutrient absorption, and protein deficiency.

Deficiency symptoms of the amino acid tryptophan are:
sterility, testicle degeneration, underweight, dry skin, bloodshot eyes,
hair loss, slow growth, poor niacin production, digestive upsets, lessoned
clearance of blood clots, nervousness, insomnia, memory loss, aggression,
obsession, compulsion, hallucinations, irritability, depression, emotional
complaints, schizophrenia, protein deficiency.

Deficiency symptoms of the amino acid tyrosine are:
paleness, lack of pigment, and protein deficiency.

Deficiency symptoms of the amino acid valine are:
lack of coordination, poor muscle function, mental and emotional upsets,
insomnia, nervousness, skin hypersensitivity, and protein deficiency.

The following nutrients help protein metabolism:
biotin, vitamin B12, vitamin C, vitamin T, chromium, and sleep.
(Don't worry if you have never heard of vitamin T.  It is technically a
vitamin, but no one is deficient in it.)

WARNINGS:
*Excess protein can cause problems if you have epilepsy, hypoglycemia,
 nephritis, or psoriasis.
*Excess arginine or ornithine will cause thickening of the skin,
 enlarged  joints, and larynx growth.  Must not be given to anyone
 whose long  bone growth is notcompleted.
*Excess glycine can lead to suicidal depression.
*Excess histidine can worsen symptoms of suicidally depressed schizophrenics.
 Other depressions might be worsened as well.
*Excess isoleucine can cause vitamin B3 deficiency and may lead to pellegra.
*Excess phenylalanine could cause problems with hypertensives.  Don't use with
 MAO inhibitors.
*Excess tryptophan should be discontinued if excitation results.  High doses
 cause low fetal weights and higher fetal death rates in animals.  Do not use
 with MAO inhibiting drugs.
*Excess valine can cause headaches, irritability, and a crawling skin feeling.
 Valine replaces glutamic acid in hemoglobin resulting in sickle cell
 anemia in those genetically predestined.

Iron --


-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

ISSUES--

Rainforest beef -- Two different looks at the situation.

-=-=-=-
Hamburger chains frequently get blamed for deforestation in Latin
America. This isn't really true, and saying it over and over just
makes us look bad, since knowledgable carnivors can just refute it.
The situation is this:  in Brazil in particular, but throughout
the region, governments, in misguided attempts to 'develop' rainforest land,
sell/give away land to 'developers' at fire sale prices as long as they do
something to 'develop' the land.  The cheapest way to do this is to clear cut
and use the land for cattle pasture.  Thus cattle grazing is a main cause of
deforestation.  The problems w/going from this to blaming the Whopper are:
as the knowledgable meat-eater will tell you, most Latin American cattle have
hoof and mouth disease and just waste land for the sake of wasting land because
they can't be sold for beef. As a result, the Amazon is a net beef 
importer, and second, rainforest land is so poor that it's only suitable for
grazing for a few years.  An excellent book on this and other rainforest issues
is _The_Fate_of_the_Forest_ by Susana Hecht and Alexander Cockburn.

-=-=-=-
Other sources indicate that, while South America IS a net importer of
cattle (ignoring the huge quantities of processed meat product
exported from Argentina and Brazil to the U.S.), central america does
export live cattle to the U.S. These cows are labled as U.S. when they
cross the country line. 
Another important aspect to this is that soya cattle feed, grown on
rain forest plots, is exported in huge quantities to feed the cattle
in other countries. It is not possible to say that the beef burgers in
the U.S. are not directly or indirectly responsible for the
destruction of the rain forest. It is not possible to say that the
U.S. imports NO beef from the rain forest. Even if the cow herself has
not been on rain forest land, the food that she has eaten most likely
has. 

HIDDEN ANIMAL PRODUCTS --
 It is very difficult to avoid animals products in this 'modern day
 and age'. Here is a list of some common things that surprisingly
 contain animal derivatives and others that are safe.

CHEWING GUM - some chewing gums contain glycerine.  Wrigleys gum contains a
              vegetarian source of glycerine.

ENVELOPES  -  apparently most envelopes have a synthetic glue on them, not an
              animal or fish based glue.

MARGARINES  -  can contain fish and other marine oils.  Many margarines
               contain whey.

MOHAIR  -  from goats.  they can be sheared or skinned.

NOUGAT  -  usually contains gelatine.

ORGANIC  -  Dried blood, bone/hoof meal and fish meal can all be used a
            fertilisers etc.  Try finding out about Veganic Gardening
            as an alternative, by using seaweed fertilisers which are
            widely available.

PASTA  -  may contain egg.  Some pasta in Italy contains squids's ink --
          this can easily be recognised because the pasta is black.

PASTES  -  Glues.  May be animal or fish derived.

PASTRY  -  Animal fats used in most shop-baked pies etc.  Check ingredients.

PHOSTATES  -  derived from glycerol and fatty acids.  May be from animal
              bones too.

PHOTOS - Developing paper contains gelatine.

POSTAGE STAMPS  -  these do not contain an animal or fish glue.

PROGESTERONE  -  a hormone.  May have been taken from the urine of a
                 pregnant mare, and could be used in hormone creams,
                 etc.  see Oestrogen.

RENNET  -  an enzyme taken from the stomach of a newly killed calf.  Used in
           the cheese making process.  Look for rennin or the words
           "made  without animal rennet"

RUBBER - Processed with animal products. 

SHORTENING  -  can be made from animal fats.  Used in the food industry
               especially pastries and biscuits.

SOAP  -  most soaps are not vegetarian because of the tallow (animal fats)
         and because many will have been tested on amimals.

SUEDE  -  leather.

SWEETS  -  Watch out for gelatine, eg.:  wine gums.  Nearly all mints
           eg.:  Polo, Trebor, Extra Strong etc contain gelatine.
           See also Nougat.

VIOLINS  -  Traditionally violins are stuck together with an animal based
           glue.  The bows are usually made from horse hair.


-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

From: fleming@acsu.buffalo.edu (christine m fleming)
Date: 14 Nov 91 18:33:06 GMT
Newsgroups: rec.food.veg
Subject: the Belated rec.food.veg Frequently Asked Questions list

FOUNDING DATE: July 9, 1991.
DATE: November 14, 1991.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
This list is posted at the beginning of each month. Requests for it to
be mailed to you are welcomed.
The keeper of the FAQ wishes to thank everyone who contributed to this
list -- your help was greatly appreciated.

Suggestions, comments, additions and constructive criticisms can be
mailed to fleming@sun.acsu.buffalo.edu

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

	 Rec.Food.Veg's Most Frequently Asked Questions List
	 Contained within is the fount of veggie knowledge...

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

CONTENTS:
Definitions
  Words frequently used in rec.food.veg
  Other confusing diets
  Terms confused with vegetarianism
Frequently Asked Questions
Other sources on the Net
Addresses and Phone Numbers
  Vegetarian and Vegan groups
  Cruelty-free products
  Non-leather shoe outlets
Recommended Literature
  Cookbooks
  Non-Fiction
  Travel & Restaurant Books
Animal Rights Organizations
Nutritional Information -- Myths about vegetarianism
  B12
  Protein
  Iron
Issues
  Rainforest Beef -- two views
  Hidden Animal Products 
-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
      DEFINITIONS of words frequently used in this newsgroup...

Vegan -- eats no animal products.
         no meat, fish, fowl, seafood, milk, cheese, eggs, insects.   
         some vegans don't eat honey, some vegans do.
         
Vegetarian -- usually broken down further into OVO-LACTO, OVO, and LACTO. 

  Ovo-Lacto Vegetarian -- same as VEGAN, but also eats eggs and milk products.
                          This is the most 'popular' form of Vegetarianism.
                   
  Ovo Vegetarian -- same as VEGAN, but also eats eggs.
                 
  Lacto Vegetarian -- same as VEGAN, but also eats milk products.

Veggie -- Shortened nick-name for a VEGETARIAN; often includes VEGANs.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
	      Definitions of some other confusing diets:

Semi-Vegetarian -- eats less meat than average person.
                   * often, a person who is striving to be a VEGETARIAN.

Pseudo-Vegetarian -- claims to be a VEGETARIAN, but isn't.
                     eats fowl, fish, seafood, insects.
                     (ie, no red meat is eaten...)

Pesce-Vegetarian -- same as VEGETARIAN, but also consumes fish.
                    (often is a person avoiding factory-farming techniques...)
                    (see: PSEUDO-VEGETARIAN, SEMI-VEGETARIAN.)

Fruitarian -- same as VEGAN, but only eats foods that don't kill the plant.
              (apples can be picked without killing plant, carrots cannot.)

Breatharian -- does not eat any food, only consumes air.
               theoretical state of true mysticism. 
               all self-proclaimed BREATHARIANs to date have been                             proven to be frauds.
           
Vegetable Consumer -- not necessarily a VEGETARIAN.
                      means anyone who consumes vegetables. 
                      other things may be consumed.

Herbivore -- mainly eats grass or plants.
             not necessarily a VEGETARIAN.  

Plant-Eater -- mainly eats plants.
               not necessarily a VEGETARIAN.

Nonmeat-Eater -- does not eat meat.
                 most definitions do not consider fish,
                 fowl or seafood to be meat. Animal fats and oils,
                 bonemeal and skin are not considered meat.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
       Terms that are confusing when talking about VEGETARIANs:

Kosher -- made according to a complex set of Jewish dietary laws.
          does not imply VEGAN in any case.
          does not imply OVO-LACTO VEGETARIAN in any case.
          even KOSHER products containing milk products may contain some
          types of animals which are not considered 'meat'. 

  Pareve/Parve -- one category in KOSHER dietary laws.
                  made without meat or milk products or their derivatives.
                  eggs and true fish are pareve, shellfish are not.

Nondairy -- does not have enough percentage of milkfat to be called dairy.
            may actually contain milk or milk derivatives.
            
Nonmeat -- made without meat.    
          may include eggs, milk, cheese.
          sometimes even included animal fats, seafood, fish, fowl.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

Frequently Asked Questions --

* What is gelatin? Is there any alternative to it?
Gelatin (used to make Jell-o and other deserts) is the boiled bones
of animals. An alternative substance is called Agar-Agar, which is
derived from seaweed. Another is made from the root of the Kuzu.
Agar-Agar is sold in noodle-like strands or in long blocks, and is
usually white-ish in colour. Some Kosher gelatins are made with
agar-agar, some are not.
Some things that are vegan that are replacing gelatin are: guar gum
and carageenan. Only some 'emulsifers' are vegan.

* What can be substituted for eggs?
A company called Ener-G makes a powdered egg-substitute that they
claim is a suitable replacement for eggs in cooking. It costs about
$5.00 (U.S.) for the equivalent of 9 or 10 dozen eggs, and it contains
no animal products.  

* What is rennet? Where is it found? How can it be avoided?? 
Rennet is derived from the intestinal linings of cows. Rennet is used
to make cheese. True VEGETARIAN  cheeses do not have rennet in them,
but a substitute. These substitutes can be either from vegetable
sources, or may be created in a lab. Vegetable rennet is usually
called 'rennin' to distinguish it from the animal-derived type. 
** NOTE ABOUT SOY CHEESE: Some soy cheeses contain cassetin which is a
   milk-product. The only true VEGAN cheese in the U.S. is: SOYMAGE. 
   In the U.K. there is also a vegan cheese: SCHEESE.
   VEGIKAAS *may* also be vegan.

* What is miso?
Miso is made from fermented soybeans, and usually is found in a paste
form. It is used as a flavouring agent, and for soup stocks.
Storing Miso: If it is a dark miso, like hatcho miso, or red miso, it
will keep for a while unrefrigerated, especially if it is 3 year
miso. However, it does not hurt to refrigerate it. If it is sweet
miso like yellow, mellow white, or sweet white, it will not keep
unless refrigerated. Also, if the miso has been pasturized, it should
be kept refrigerated.
Nutritional value, per tablespoon: 
 calories   36 g.
 protein     2 g.
 carbs       5 g.
 fat         1 g.
 sodium     629 mg.
(from Pennington, "Food Values of Portions Commonly Used")

* What is tofu?
Tofu, or Soy Bean Curd, is a whitish substance made from soybeans. It
has a variety of uses in vegetarian cooking becuase of its bland taste
that soaks up other flavours. It comes in a couple of varities,
basically amounting to soft and firm style. Soft tofu is often used to
make frostings for cakes, dips for chips and vegetables, while the
firmer style is generally used in stir-fries and soups where it will
hold its shape.

* What is tempeh?
Tempeh is a somewhat meatlike substance made from fermented soybeans.
It is used in dishes like sloppy-joes, and has a rather strong tase
compared to tofu. 

* What is TVP?
Textured Vegetable Protein (or TVP) is a meat-like substance that is
used to boost the nutritional content of meals, while still remaining
relitively attractive-tasting. TVP usually has a rather high fat content.  

* What is seitan?
Seitan is a form of wheat gluten.  It is a high protein, low fat,
no cholesterol (of course) food that is usually found in the
refrigerated section of most organic groceries/health food stores.
It is usually near the tofu and typically comes in small tubs
(like margarine tubs).  It is brown and sometimes comes in strips
1/4 to 1/2 inches thick.  Seitan is made from whole wheat flour
which is mixed with water and kneaded.  This dough undergoes a simple
process of rinsing and mixing to remove the starch and some bran
until a gluten is obtained.  After boiling in water, this glutenous
dough is called Kofu, which can be further processed in many ways.
One of which is seitan.  Kofu becomes seitan by simmering in a
stock of tamari soy sauce, water and kombu sea vegetable. 
Seitan can be used in sandwiches, or to make dishes such as  
sweet and sour seitan, seitan stir fry, salisbury seitan, etc. 

* Can you feed a cat a vegetarian diet? a dog?
Both animals can be fed a vegetarian diet, although neither is a
vegetarian by nature -- dogs are omnivores, and cats are carnivores.
Special diets usually must be provided for cats, as they *require* an
amino acid called taurine -- found in the muscles of animals. Synthetic
taurine has been developed, and vegetarian cats should be fed it as a
supplement. Taurine deficiency can result in blindness and even death.
Ask your vet about changing your pet's diet. 
Products: Wow-Bow Distributors
          309 Burr Rd., East Northport, NY 11731
          (516)449-8572, 1-800-326-0230 (outside of NY only)
          Dogs: 20lb. bag is $20.35 + shipping 
          Cats: supplement, 15oz. is $15.95
          Call: Nature's Recipe for location of a distributor near you.
                1-800-843-4008

* What is Nutritional Yeast?
Nutritional yeast (saccharomyces cerevisiae) is a food yeast, grown on
a molasses solution, and comes in powder or flake form. It has a
pleasant-tasting, cheesy flavour and can be used directly on
vegetables, baked potatoes, popcorn and other foods as a condiment. 
Red Star brand of Nutritional Yeast has been tested and shown to
contain B-12 in its active form.

* Are there vegan marshmellows available?
Yes, from a company called Emes located in Lombard, Ill., U.S. Phone:
(708) 627-6204. The package lists gelatin, but, it is not animal
derived. 
Dunhills pontefract cakes are also vegan. 

* What airlines serve vegetarian meals?
According to an article in "Environmental Nutrition" (08/90) DELTA
serves the following: "strict" (vegan) vegetarian, ovo/lacto
vegetarian, kosher, Hindu, and Muslim. 8 Hours  notice is
required, and it is suggested by seasoned travelers that you confirm
your meal twice.
According to the same article PANAM had no vegan service, no fruit
plate, and no toddler's meals. 8 hours notice must be given for
special meal requests. 
NORTHWEST Airline has vegetarian meals.

-=-=-=-=-=-=-=-=-=-=-=--=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-
	       Other sources of information on the Net:

Network address for another vegetarian list:
GRANOLA@BrownVM.Brown.Edu (internet) or GRANOLA@BROWNVM (BitNet).  
It is a LISTSERV type list.

Here's an ftp site where you can get some vegetarian recipes:
bitnic.educom.edu
the recipes are in the nicbbs.391 subdirectory and have a filename of
VEG_RECI and a filetype of either DIGEST, INDEX, or VOLxxxxx.  Note that
this is a VM system so you MUST do the cd nicbbs.391 before you do 
anything after logging in as anonymous, otherwise you will have no
working directory.

Here is an ftp site for a list of Indian restuarants (in the US). It
is available through anonymous ftp at:
csseq.cs.tamu.edu under ~/pub/indian

Vegetarian recipes can be found in the newsgroup rec.food.recipes.
This newsgroup breaks all recipes into VEGAN, OVO, LACTO, OVO-LACTO,
(as well as other non-vegetarian) categories.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

		     ADDRESSES AND PHONE NUMBERS:

Vegetarian and Vegan Groups--

U.K.: The Vegetarian Society of the U.K. 
      Parkdale, Dunham Road, Altringham, Cheshire, WA14 4QG
      (061)928-0793 (country code 44, for U.S. callers)
      publishes "The Vegetarian" -- yours with membership
U.S.: The Vegetarian Activist Collective
      616 6th St., Brooklyn, NY 11215.
U.K.: The Vegan Society
      33/35 George St., Oxford, OX1 2AY
      0865 722166
      publishes "The Vegan" quarterly
U.S.: American Vegan Society
      501 Old Harding Highway, Malag, NJ 08328
      (609)694-2887
      publishes "Ahimsa" magazine.
U.S.: North American Vegetarian Society
      P.O. Box 72, Dolgerville, NY 13329
      (518)568-7970
      publishes "Vegetarian Voice"
U.S.: Vegetarian Resource Group
      P.O. Box 1463, Baltimore, MD 21203
      (301)366-8343
      publishes "Vegetarian Journal"
      Hotline for Vegetarian's questions:
      (301)366-VEGE
U.S.: Vegetarian Awareness Network:
      1-800-USA-VEGE, (615)558-8343 in Nashville, TN
U.S.: Vegetarian Times Bookshelf
      P.O. Box 446, Mt. Morris, IL 61054
      (312)848-8100

		
		 Cruelty-free product information --

Amberwood
   Route 1 Box 206, Milner, GA 30257
   (404)358-2991
The Body Shop -- in local shopping centers
   Mail Order Address:
   some of its products may contain dairy
Humane Alternative Products
   8 Hutchins St., Concord, NH 03301
Beauty Without Cruelty 
   175 W. 12th St., New York, NY, 10012
   P.O. Box 19373 San Rafael, CA 94913
   (415)382-7784
Compassionate Consumer
   P.O. Box 27, Jericho, NY 11753
Heart's Desire
   1307 Dwight Way, Dept C, Berkeley CA 94702
Humane Street USA
   467 Saratoga Ave. #300, San Jose, CA 95129
Spare the Animals
   P.O. Box 233, Tiverton, RI 02878
Vegan Street Company
   P.O. Box 5525, Rockville, MD 

Publications: Write to PETA for a free list of companies.
Newsletter: "Style with Substance", quarterly 
            c/o Laura Grey, P.O. Box 160322, Cupertino CA 95016-0322
            $2 per issue or $8 for 1 year subscription.

		      Non-leather shoe outlets--

Aesop -- 55 Fenno St.
  P.O. Box 315 Cambridge, MA 02140
  (617)492-6165
  non-leather shoes, purses, belts, etc...
Heartland Products
  P.O. Box 218, Dakota City, IA 50529
  (515)332-3087 FAX: (515)332-2197
  Non-leather shoes, large selection
Payless Shoe Source -- local shopping centers

		      MailOrder Book Outlets --

The Mail Order Catalog
  P.O. Box 180, Summertown, TN 38483
EarthSave
  1-800-451-0303 ext. 61

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

			RECOMENDED LITERATURE

Cookbooks -- 

The Vegan Cookbook, Alan Wakeman and Gordon Baskerville London,
  Faber and Faber, 1986;  this has basic as well as complex stuff. 
Friendly Foods, Brother Ron Pickarski, Berkely, Ten Speed, 1991, vegan.
Laurel's Kitchen
Moosewood (all selections)
The Complete Vegetarian Cuisene by Rose Elliot; many dishes are vegan.
Fast Vegetarian Feasts by Martha Rose Shulman
Tassajara Cooking; cooking made simple!
The Vegetarian Epicure I and II by Anna Thomas
American Whole Foods Cookbook
The How to Overthrow Any Government Without Violence Cookbook by James
  P. Martin; vegan cookbook, may be out of print
The Joy of Cooking Naturally by Peggy Dameron; vegan, Seventh Day
  Adventist (but not 'preachy'), fairly low-fat, includes honey.
Country Life Vegetarian Cookbook ed. by Diana J. Fleming; see above.
Of These Ye May Eat Freely; see above, special nightshade-free section.
The Art of Indian Vegetarian Cooking by Yamuna devi
Eastern Vegetarain Cooking by Madhur Jaffrey
Cooking from an Italian Garden plb. by HBJ
The Cranks Cookbook; recipes from London restaurant "Cranks"
The Findhorn Cookbook by Barbara Friedlander; feeds 1 to 100... 
The Apartment Vegetarian Cookbook by Lindsay Miller
Back to Eden by Jethro Kloss; definitive herb book with recipes. 
Bean Banquets from Boston to Bombay by Patricia R. Gregory

Non-Fiction --

Diet for a New America 
Diet for a Small Planet
Animal Liberation
The MacDougal Plan and The MacDougal Program
A Vegetarian Sourcebook by Keith Akers
Vegan Nutrition: Pure and Simple by Micheal Klaper, MD
Pregnancy, Children, and the Vegan Diet by Micheal Klaper, MD
The Vegetable Passion by Janet Barkas; history of vegetarianism. 

Travel & Restaurant Books --

_Vegetarian_Times_ listing of US vegetarian/vegan restuarants,
    organizations, retreats. August 1989, latest issue.
_Vegetarian_Times_: Guide to Natural Food Restaurants in
     the U.S. and Canada, 1990 latest issue. $9.95.
Vegetarian Society of the U.K.'s "International Vegetarian Travel
     Guide" - concentrating on England and Europe. 3.99 pounds.
     ISBN 0 900774 31 2
     (In U.S. note: Use credit card to avoid bank charges, and specify
     AIR MAIL or delivery time is two months.)
Vegetarian Society of the U.K.'s "The Vegetarian Handbook". 2.99
     pounds. ISBN 0 900774 30 4 
The Vegan Society's "The Vegan Holiday and Restaurand Guide"
     (concentrating on England, Scotland and Wales).
"Europe on 10 Salads a Day" by Mary Jane and Greg Edwards
      Mustang Publishing, P.O. Box 3004, Memphis, TN, 38173.
      Cost: $9.95 (U.S.) plus $1.50 postage.
      Includes: prices, cover charges, hours, addresses, and credit card
      acceptance, for restaurants in  most European countries.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

Animal Rights Organizations --

U.S.: Humane Society of the U.S.
      2100 L Lt., N.W., Washington DC 20037
      Posters against animal research available.
U.S.: FARM (Farm Animal Reform Movement)
      P.O. Box 70123, Washington, DC 20088
      (301)530-1737
      publishes quarterly newsletter and informational handouts. 
U.S.: PETA (People for the Ethical Treatment of Animals)
      P.O. Box 42516, Washington, DC 20015
      publishes "Cruelty-free Shopping Guide" and informational
      literature. 
U.S.: National Anti-Vivisection Society
      53 W. Jackson Blvd., Suite 1550, Chicago, IL 60604
      (312)427-6065
      Free Cruelty-free products listing.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

NUTRITIONAL INFORMATION --

Myths -- Often people believe that a vegetarian diet is unable to meet
         all of the human body's nutritional needs. Just as often,
         these beliefs are nothing more than myths. This section looks
         at the most commonly misunderstood elements of the vegetarian
         diet -- issues that are perhaps even misunderstood by
         vegetarians themselves. 
                      
B12 --
 "The list of vitamin B12 sources is getting smaller and smaller
for vegans, who avoid all animal foods. Fermented foods such as
soy-based tempeh and miso were thought to be good sources until studies
found that modern sanitary manufacturing methods destroy the bacteria
that would otherwise produce B12. Two recent studies published in
the 'American Journal of Clinical Nutrition' indicate that some
edible algae and sea vegetables - foods that macrobiotics and vegans
have long considered good sources of B12 - may also fail to provide the
nutrient. The studies lend more weight to advice that vegans need
to supplement their diets with B12.

The issue is complicated by the existence of B12 analogues - inactive
forms of the vitamin that do not satisfy human nutritional needs.
When analyzed int he laboratory, certain algae and sea vegetables
appear to be rich in B12, and the blood of people who eat them also
appears to contain plenty of the vitamin. Unfortunately, laboratory
analyses cannot distinguish B12 analogues from the real thing. In
order to determine whether a person is suffering from B12 deficiency,
researchers must access the condition of the person's red blood cells
or bone marrow. One method is to measure a person's corpuscular volume
(MCV) which indicates the volume of the average red blood cell in a blood
sample. A high MCV indicates a B12 deficiency.

In one of the two 'Journal' studies, a group of researchers from the
Netherlands found that when children with B12 deficiency were fed
the sea vegetable nori or edible algae, their plasma B12 concentrations
improved but their MCV continued to increase. Previous studies had
indicated that when children with a B12 deficiency were given a daily B12
supplement of as little as 0.1 microgram, their bone marrow returned to
normal after one month. In contrast, some fo the children in this
study were receiving up to 27 times that amount daily from sea vegetables
for four to six months, yet they showed no improvement.

Even if the children in the study were getting a legitimate source
of B12, it may have been sabotaged if taken with B12 analogues. For
instance, the MCV decreased for all but one of the children who were
fed fish; the one whose level remained high was also eating nori. The
researcher speculated that this child might have failed to improve because
B12 analogues found in the nori may have inhibited the metabolism of
vitamin B12, but the connection has yet to be proven.

The second 'Journal' study assessed the diet and B12 status of members of
a macrobiotic community, some of whom occasionally ate fish but most
of whom were vegans. Researchers found that people who ate tempeh, miso,
or sea vegetables (including wakame and kombu, which have been considered
highest in B12) showed evidence of B12 deficiency, and concluded that
sea vegetables should not be recommended as a source of B12. Bonny
Specker, medical researcher at the University of Cincinnati Medical
Center in Ohio and second author of the macrobiotic study, advises
vegans to eat a cereal that is fortified with B12 or take an occasional
B12 supplement."

"The average diet supplies about 5 to 15 mcg/day of vitamin B12 in
a protein-bound form that is available for absorption after normal
digestion. Vitamin B12 is not present in foods of plant origin, but
is abundant in foods of animal origin. In people with normal absorption,
deficiencies have been reported only in strict vegetarians who
consume no products of animal origin (including no milk products
or eggs).

...Vitamin B12 deficiency that is allowed to progress for longer
than three months may produce permanent degenerative lesions of the
spinal cord.

...A vegetarian diet which contains no animal products (including
milk products or eggs) does not supply any vitamin B12. Patients
following such a diet should be advised to take oral vitamin B12
regularly. The need for vitamin B12 is increased by pregancy and
lactation. Deficiency has been recognized in infants of vegetarian
mothers who were breast fed, even though the mothers had no symptoms of
deficiency at the time."

literature from:
Hydroxocobalamin Injection (Vitamin B12)
Product Number:  0208-10, 0208-30
Mfd. by Steris Laboratories, Inc.
Phoenix, Arizona  85043 USA

SUPPLEMENTING WITH B-12--  
   The basic source of B-12 in nature is synthesis by micro-organisms.
   Crystalline B-12 is obtained from synthesis by Streptomyces griseus
   (the micro-organism that produces streptomycin).  No animal makes
   vitamin B-12.  It is made by bacteria that grow in the soil, and
   fermented foods.  Vitamin B-12 is found in beef liver and other
   flesh foods because the cow has eaten plants that have B-12-bearing
   soil particles clinging to them , as well as having consumed water
   containing the bacterially made vitamin. The vitamin B-12 the cow
   eats is stored in her liver and muscles.

   Unlike what is often believed, commercial vitamin B-12 supplements
   are NOT taken from liver.  Bacterial cultures produce B-12 quite
   inexpensively.  There might be exceptions to this but the rule of
   thumb is that B-12 supplementation is usually vegan. 

PROTEIN --
Protein is synthesized by the human body out of individual amino acids.  The
body breaks down food into individual amino acids and then reassembles the
proteins it requires.

All amino acids must be present in the body to make proteins.  Those that can
be synthesized from other amino acids are called "unessential" amino acids.
You can live on a diet deficient of these if you eat enough extra of the other
amino acids to synthesize these.  Those that cannot be synthesized from other
amino acids are called "essential" amino acids and must be present in the diet.

Protein that contains all essential amino acids is called "complete" protein.
Protein that contains some, but not all essential amino acids is called
"incomplete" protein.  It used to be believed that all amino acids must be
eaten at the same time to form complete proteins.  We now know that incomplete
proteins can be stored in the body for many days to be combined with other
incomplete proteins.  As long as all essential amino acids are in the diet, it
does not matter if the proteins are complete or incomplete.

The amount of protein recorded on food labels only lists the complete proteins.
A product may contain much higher amounts of incomplete protein that is not
listed.  Combining such products may increase the total amount of protein
beyond the levels expected.

Essential amino acids are:
isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan,
and valine.  Histidine is essential for children and possibly
for many adults.  It is sometimes called a semi-essential amino acid.

Nonessential amino acids include:
alanine, asparagine, aspartic acid, cysteine, cystine, glutamic acid,
glutamine, glycine, hydroxyproline, proline, serine, and tyrosine.

Carnitine is an amino acid that is used in the body as a coenzyme, like a
vitamin, but is not used in protein synthesis as are most amino acids.  It
is classified vitamin Bt.

The 1980 revision of the FDA's RDA suggests a protein intake of 44-76 grams.
Many scientists think this number is too high.  Most scientists agree with
this number.  I have never heard of a scientist claiming that this amount
is too low for general nutrition.

Deficiency symptoms of protein are:
appetite loss, fatigue, retarded growth, alterations in skin/hair pigmentation,
edema, fatty infiltration, cellular necrosis, fibrosis of liver, nutritional
dermatosis, gastrointestinal disorders, peevishness, mental apathy, and
amino acid deficiencies.

Deficiency symptoms of the amino acid arginine are:
impotency, sterility, decreased sperm mobility and formation,
immunity deficiency, protein deficiency, disordered carbohydrate metabolism,
and delayed sexual maturation.

Deficiency symptoms of the amino acid glutamine are:
lowered I.Q., seizures, retardation, lack of coordination, poor alertness,
possibly alcohol cravings?, and protein deficiency.

Deficiency symptoms of the amino acid glycine are:
poor growth, liver disorders, and protein deficiency.

Deficiency symptoms of the amino acid histidine are:
protein deficiency, over-stimulation, deterioration of myelin sheaths,
around nerves, nerve deafness, and diminished sexual arousal.

Deficiency symptoms of the amino acid isoleucine are:
protein deficiency and lowered hemoglobin formation.

Deficiency symptoms of the amino acid lysine are:
easily tired, fatigue, nausea, dizziness, poor appetite, weight loss,
irritability, poor concentration, lowered antibody formation,
lowered immunity, slow growth, anemia, enzyme disorders, reproductive problems,
pneumonia, acidosis, bloodshot eyes, lowered carnitine formation, and
protein deficiency.

Deficiency symptoms of the amino acid methionine are:
baldness, liver degeneration, rheumatic fever, toxemia of pregnancy,
muscles paralyzation, protein deficiency, lowered cysteine production,
lowered cystine production, and selenium deficiency.

Deficiency symptoms of the amino acid phenylalanine are:
nerves, clouded thought, frustration, depression, lack of alertness,
memory loss, behavioral changes, decreased sexual interest, bloodshot eyes,
cataracts, low insulin, low melanin, over-eating, protein deficiency, and
lowered tyrosine formation.

Deficiency symptoms of the amino acid taurine are:
poor bile composition, low cholesterol solubility, protein deficiency,
epilepsy, vision impairment, loss of potassium in heart, loss of osmotic
control of calcium and potassium in heart.

Deficiency symptoms of the amino acid threonine are:
irritability, mental problems, poor digestion, intestinal malfunctions,
excessive liver fat, poor nutrient absorption, and protein deficiency.

Deficiency symptoms of the amino acid tryptophan are:
sterility, testicle degeneration, underweight, dry skin, bloodshot eyes,
hair loss, slow growth, poor niacin production, digestive upsets, lessoned
clearance of blood clots, nervousness, insomnia, memory loss, aggression,
obsession, compulsion, hallucinations, irritability, depression, emotional
complaints, schizophrenia, protein deficiency.

Deficiency symptoms of the amino acid tyrosine are:
paleness, lack of pigment, and protein deficiency.

Deficiency symptoms of the amino acid valine are:
lack of coordination, poor muscle function, mental and emotional upsets,
insomnia, nervousness, skin hypersensitivity, and protein deficiency.

The following nutrients help protein metabolism:
biotin, vitamin B12, vitamin C, vitamin T, chromium, and sleep.
(Don't worry if you have never heard of vitamin T.  It is technically a
vitamin, but no one is deficient in it.)

WARNINGS:
*Excess protein can cause problems if you have epilepsy, hypoglycemia,
 nephritis, or psoriasis.
*Excess arginine or ornithine will cause thickening of the skin,
 enlarged  joints, and larynx growth.  Must not be given to anyone
 whose long  bone growth is notcompleted.
*Excess glycine can lead to suicidal depression.
*Excess histidine can worsen symptoms of suicidally depressed schizophrenics.
 Other depressions might be worsened as well.
*Excess isoleucine can cause vitamin B3 deficiency and may lead to pellegra.
*Excess phenylalanine could cause problems with hypertensives.  Don't use with
 MAO inhibitors.
*Excess tryptophan should be discontinued if excitation results.  High doses
 cause low fetal weights and higher fetal death rates in animals.  Do not use
 with MAO inhibiting drugs.
*Excess valine can cause headaches, irritability, and a crawling skin feeling.
 Valine replaces glutamic acid in hemoglobin resulting in sickle cell
 anemia in those genetically predestined.

Iron --


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ISSUES--

Rainforest beef -- Two different looks at the situation.

-=-=-=-
Hamburger chains frequently get blamed for deforestation in Latin
America. This isn't really true, and saying it over and over just
makes us look bad, since knowledgable carnivors can just refute it.
The situation is this:  in Brazil in particular, but throughout
the region, governments, in misguided attempts to 'develop' rainforest land,
sell/give away land to 'developers' at fire sale prices as long as they do
something to 'develop' the land.  The cheapest way to do this is to clear cut
and use the land for cattle pasture.  Thus cattle grazing is a main cause of
deforestation.  The problems w/going from this to blaming the Whopper are:
as the knowledgable meat-eater will tell you, most Latin American cattle have
hoof and mouth disease and just waste land for the sake of wasting land because
they can't be sold for beef. As a result, the Amazon is a net beef 
importer, and second, rainforest land is so poor that it's only suitable for
grazing for a few years.  An excellent book on this and other rainforest issues
is _The_Fate_of_the_Forest_ by Susana Hecht and Alexander Cockburn.

-=-=-=-
Other sources indicate that, while South America IS a net importer of
cattle (ignoring the huge quantities of processed meat product
exported from Argentina and Brazil to the U.S.), central america does
export live cattle to the U.S. These cows are labled as U.S. when they
cross the country line. 
Another important aspect to this is that soya cattle feed, grown on
rain forest plots, is exported in huge quantities to feed the cattle
in other countries. It is not possible to say that the beef burgers in
the U.S. are not directly or indirectly responsible for the
destruction of the rain forest. It is not possible to say that the
U.S. imports NO beef from the rain forest. Even if the cow herself has
not been on rain forest land, the food that she has eaten most likely
has. 

HIDDEN ANIMAL PRODUCTS --
 It is very difficult to avoid animals products in this 'modern day
 and age'. Here is a list of some common things that surprisingly
 contain animal derivatives and others that are safe.

CHEWING GUM - some chewing gums contain glycerine.  Wrigleys gum contains a
              vegetarian source of glycerine.

ENVELOPES  -  apparently most envelopes have a synthetic glue on them, not an
              animal or fish based glue.

MARGARINES  -  can contain fish and other marine oils.  Many margarines
               contain whey.

MOHAIR  -  from goats.  they can be sheared or skinned.

NOUGAT  -  usually contains gelatine.

ORGANIC  -  Dried blood, bone/hoof meal and fish meal can all be used a
            fertilisers etc.  Try finding out about Veganic Gardening
            as an alternative, by using seaweed fertilisers which are
            widely available.

PASTA  -  may contain egg.  Some pasta in Italy contains squids's ink --
          this can easily be recognised because the pasta is black.

PASTES  -  Glues.  May be animal or fish derived.

PASTRY  -  Animal fats used in most shop-baked pies etc.  Check ingredients.

PHOSTATES  -  derived from glycerol and fatty acids.  May be from animal
              bones too.

PHOTOS - Developing paper contains gelatine.

POSTAGE STAMPS  -  these do not contain an animal or fish glue.

PROGESTERONE  -  a hormone.  May have been taken from the urine of a
                 pregnant mare, and could be used in hormone creams,
                 etc.  see Oestrogen.

RENNET  -  an enzyme taken from the stomach of a newly killed calf.  Used in
           the cheese making process.  Look for rennin or the words
           "made  without animal rennet"

RUBBER - Processed with animal products. 

SHORTENING  -  can be made from animal fats.  Used in the food industry
               especially pastries and biscuits.

SOAP  -  most soaps are not vegetarian because of the tallow (animal fats)
         and because many will have been tested on amimals.

SUEDE  -  leather.

SWEETS  -  Watch out for gelatine, eg.:  wine gums.  Nearly all mints
           eg.:  Polo, Trebor, Extra Strong etc contain gelatine.
           See also Nougat.

VIOLINS  -  Traditionally violins are stuck together with an animal based
           glue.  The bows are usually made from horse hair.

-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-=-

--
Tara McDermott               
tara@starburst.umd.edu       
I eat tofu, and I vote.
Newsgroups: rec.food.veg